grunt and growl and grizzly bear training

NOte: the grizzly bear training is similar to Dr Al Sears PACE programe.

GRUNT AND GROWL STRENGTH TRAINING

(Grunt and Growl Strength Training should be done 1-3 times weekly, and is most effective if accompanied by 1-3 Grizzly Bear Interval workouts weekly.)

Getting Started:

Determining the weight to use for each exercise. (This procedure is done on your first workout day, and need never to be repeated unless someday you have stopped exercising for some reason and are getting re-started.)

For each exercise listed below, make your best guess on your maximum single attempt lift and try to lift it.
If too heavy to lift, lighten up; if too easy to lift, add more weight. Attempt another lift.
Repeat to find the weight you can just barely lift one time.
Multiply by 0.7. This is your workout weight for that exercise.
NOTE: On your first workout, all you will do is determine your workout weight for all your exercises.
Grunt and Growl Strength Training Routine:

You will alternate between workouts A and B below.
The exercises should be performed in the order listed.
Each repetition is done at a rate of 25 degrees per second on the concentric contraction and 70-100 degrees per second on the eccentric contraction.
(*This is the most important component of Grunt and Growl Strength Training.) Do as many reps as you possibly can --- grunt and growl as much as you need to to squeeze out just one more rep. This way you know you’ve gotten the most anabolic stimulus possible from this exercise. That point of total momentary exhaustion is your moment of victory. [Note that the number of reps required to reach exhaustion will be different for different exercises. This is because you have your own unique proportions of fast and slow twitch fibers in the various muscles of your body.]
As the weeks go by, you will find that the number of reps required to reach exhaustion for the various exercises will increase. When that number of reps has increased by 2, it is time to increase your workout weight for that exercise by about 10 percent.
EXERCISES:

Workout A

Leg Press or Squats
Pec/Delt Press
Lateral Raise
(Optional) Tricep Kick-backs (cable (not dumbbell))
(Optional) Roman Chair
Workout B

Leg Extension's
Leg Curl
Pulldowns or Chin-ups
Reverse Flies or Bent Over Rowing
(Optional) Bicep Curl (cable (not dumbbell or barbell)

GRIZZLY BEAR INTERVALS

(Grizzly Bear Intervals should be done 1-3 times weekly, and are more effective if accompanied by 1-3 Grunt and Growl Strength Training workouts weekly.)

You may choose running, bicycling, swimming, cross country skiing or other “aerobics” exercise contraption for your Grizzly Bear Interval Training. The key to success is putting out high intensity bursts of speed lasting 30-90 seconds. [NOTE: “High intensity” is a relative term. Output that might be high intensity for one person might seem an easy cruise for another.]

Pretend there is a grizzly bear chasing you. Take off at nearly full speed and go like crazy until you feel as if you’d rather be Mr. Grizzly’s lunch than go another second. At that point (which should be at the end of a 30-90 second burst) stop. In precisely 60 seconds take your 15 second pulse. Go right into your next Grizzly Bear chase, repeating the cycle until you see a pulse that is clearly not recovering. Go home and feel powerful.


Example:

45 second run – stop for 60 seconds – take pulse for 15 seconds = 30 beats

45 second run – stop for 60 seconds – take pulse for 15 seconds = 31 beats

45 second run – stop for 60 seconds – take pulse for 15 seconds = 32 beats

45 second run – stop for 60 seconds – take pulse for 15 seconds = 32 beats

45 second run – stop for 60 seconds – take pulse for 15 seconds = 33 beats

45 second run – stop for 60 seconds – take pulse for 15 seconds = 37 beats

Stop - enough for today. You have finished your Interval training for the day.

The key is to look for a pulse which changes dramatically from the trend line from the previous series of pulses. When it is different, you have reached the point where your heart rate is not recovering sufficiently to continue and you should stop for the day.

Keep your time consistent with each cycle. If you start out with 60 seconds on the first cycle, stay at 60 seconds for all the cycles that day. You also need to stay consistent with the intensity and/or distance. Don’t go all out one time and then dog it the next. You may vary the time with each workout, but always stay between 30-90 seconds for your high intensity bursts.
(get your doctor's advice before starting this, or any other exercise program)