Ian King

The moral and economic decline of a once great nation  

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My attention was brought to a recent US blog extolling the benefits of stealing. From the outset, I say perhaps I have lost touch with the ‘new world’, because I was stunned by the content and the message.

Apparently, if you are not stealing:

• You do not have the keys to being a good strength coach or personal trainer
• You are a dumb personal trainer
• You are not participating in continuing education
• You are not a good person like Robin Hood (allegedly) was

Apparently, stealing in this context is synonymous with continuing education. Stealing in my legal contexts goes along these lines – an intent to permenantely deprive the owner.

There are apparently added benefits to ‘stealling’:

• Its cool
• All the good coaches do it

Of course, like any advertorial, there was a call to spend money in the writers directions. The reader was encouraged and invited to ‘come and steal’ from the writer and his buddies. And the investment needed, the reader was assured, was akin to buying the tools needed for burglary.

You see, ordinary ‘stealing’ may be free, but ‘good stealing’ involves parting with money. And there were two specific products/services promoted.

Now perhaps I live in a cave hidden form the world, but my understanding was that no religion or law endorsed, promoted or condoned stealing. If fact some cultures cut off your hand for doing so.

So how does the incitement to ‘steal’ help America? A once proud nation, whose national currency has halved in value in the last decade, with no signs of recovery. My understanding was what drove America in its growth periods was innovation and productivity. Writings such as these are the antithesis of this – don’t bother innovating, and don’t bother with productivity – you can get what you want the easy way.

I believe a criminologist from the school of ‘theres a correlation between poverty and criminality’. Are the recommendation and acceptance of these values a result and an indication of how much poverty abounding in this industry in America.

I suggest that the values promoted in this blog contribute to the moral and economic decline of a culture and nation. But what I am learning is those in a sinking ship don’t always think rationally. In fact, in raising similar points, one of their colleagues has labelled me as dishonest, so you are going to have to make up your own mind on this one.

So what was the motive of this promotion of the concept of stealing? Apart from another way to market goods and services, my opinion is that there is a desire to de-sensitize the market to intellectual property ‘stealing’ because this gives more latitude to those who want to publish but don’t have any original ideas.

Personally, I don’t see how the promotion of these values helps anyone, and I don’t know who it serves for America to stay morally and economically depressed or decline further.

Two misguided analogies were given –

1. Anthony Robbins
2. Robin Hood

In relation to Anthony Robbins, copying what they do and copying what they published are not one and the same. Additionally, I doubt Anthony Robbins would have been promoting the concept of stealing and that the investment in his educational material was akin to paying for the tools of burglary. And as for the Robin Hood analogy – I doubt the marketer/author was giving the proceeds of his sales to charity, so that was a real big stretch to make it fit the message.

I’ll say it again – perhaps I am too old fashioned for this world. However I stand by what I said – I don’t see how these values positively serve, and suggest they instead contribute to the moral and economic decline of a once great nation.

Ian King

Be honest? I’d like to see that….  

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I must say I was surprised to read this author promote a call for credit to the original source. Very UnAmerican, as least as the US ‘fitness-industry’ has been influenced during the last decade, from 2000 to 2010. A period I refer to as the ‘decade of the bullshitter’.

In this recent book this author referred to another coaches plea for respect and credit to be given to his works.

From what I’ve heard, from the far end of Siberia to Iceland to California, thousands of coaches are performing with their athletes Javorek’s complex exercise, but some of them give credit to themselves. I really worked hard on developing these exercises and I like to share with everyone my ‘little secrets’. Just give credit to the creator.



My original goal with the complex exercises was to find an efficient and aggressive method of performance enhancement that saves time and makes the program more enjoyable. If you choose to use them (in some form) with your athletes, be honest and call your new complex exercises ‘Variations to Javorek’s Complex Exercises’.
–John, D., 2011, Mass Made Simple, Quoting Istvan Javorek’s comments on Javorek’s web site, p. 108

This is the first time I can recall seeing a call of this nature. What I have seen a lot of is what Javorek is referring to – people who know the source, yet choose to take credit, or fail to give credit.

After all, the most common term in the US ‘fitness’ industry lingo of the last decade has been ‘Steal’. Everyone wanted to say they ‘stole’ x from someone else. It was hip. A badge of honor. After all, many of these, especially those who informal education exposure was limited to the period 2000-2011, had been extolled the virtues of stealing. ‘It not cheating’ etc etc. In fact, they had also been extolled to lie.

It was the first time I have seen the act of stealing (in relation to intellectual property) being discouraged. Isn’t that interesting.

As impressive as this is, it did raise a few questions for me.

Firstly, would Americans reach out to non-Americans with the same call? Would Americans encourage their fellow coaches to show the same respect for out-of-country intellectual property? What if those breaching the intellectual property rights of the out-of-country coaches were their mentors, people they had been taught to believe were really knowledgeable, experienced, competent coaches?

I’m not so sure that this would happen. Why? In addition to my belief that America has a history of recognizing only that which is within their own country (have observed this myopic view during my 22 years of travelling in and through North America) it would be a tough pill to swallow for any ‘student’.

Another question, inter linked with the first, relates to the Javoreks plea for those using his intellectual property to be honest. Imagine that – those who seek to control and influence the masses in the US fitness industry being honest. I’d like to see that.

“No, I didn’t come up with that idea.”

“Nor that one.” 

“Or that one.”

“No, not that one either.”

I believe one of the reasons these information brokers fail to give credit when they know the source is that the majority of their publications would be credited. If you took out the credited content, their wouldn’t be enough pages left to hold the book up. Who would buy it? What impact would this have on their reputation? After all, they have wormed for years to be in the position they are in.  Why give it up for honesty? I’ve got certain books on my book shelf where I have color highlighted the copied and / or uncredited content – and there aren’t too many pages left unmarked. The ‘books’ look more like a kids coloring in book than an educational text. On that thought, the kids colouring book would hvae more credibility, and probably more value for a student to study!

Honesty? Istvan would like to see that. I’d like to see that.

Ian King

Let’s talk about honesty, Lou  

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I refer to Lou Schuler’s decision to publicly refer to my efforts to protect my intellectual property as dishonest (http://www.amazon.com/review/R1EKIUGPBU1KDE). I understand there is subjectivity in the definition of this word. I also understand his desire to protect his co-author. That aside…
…Let’s talk about honesty.

I don’t believe it is honest to use Lyle MacDonald’s words in your 2006 book ‘New Rules’ – unreferenced, uncredited, and without permission. For example:

“Imagine my surprise when I saw the original protocol repeated verbatim in New Rules of Lifting completely uncredited.”
–MacDonald, L., 2008,Warp Speed Fat Loss by Alwyn Cosgrove Contains Plagiarised Material, July 9, 2008, http://www.bodyrecomposition.com/miscellany/plagiarism-part-2.html

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it is honest to do a deal with someone for them to be primary author, and then behind the scenes plan to shift them back to secondary author without their knowledge, as occurred in the lead up to the Book of Muscle. Or as it occurred with Mike Mejia’s books with you.

“Now, the big question is, how can we fix this? To credit it to “Lou Schuler, with workout programs by Ian King,” is completely contrary to what we originally discussed. I hope you’ll believe me when I say those original conversations seem like years ago, given how fast things move at Rodale. I have no excuses for switching tracks on this. I just got so caught up in where the book was going that I forgot where it started….

A similar situation cropped up with Home Workout Bible. I’d originally conceived it as Mike Mejia’s book, but an editor got fired, the book fell months behind schedule, and I ended up having to write almost all of it. And by then, Testosterone Advantage had sold well and my name had the power to get us on bookstore shelves. But Mike’s name is as prominent as mine on the cover, and he wrote the foreword, so it looks very much like his book.

I’ll confess I’m panicking a bit here, because I very much screwed this up and I’m not really sure how to get back to the right place. We only have three months to write this thing, and now we have an element of bad faith to further cloud our effort, and it’s entirely my fault.”
–Schuler, L., 2003, Personal communication with Ian King, Saturday, 5 October 2002

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it’s honest to have you listed as the primary author of the Book of Muscle on Amazon.com etc. since the books release in 2003. You blamed the ‘switcheroo’ on Men’s Health decisions makers – it is still MH who influences the ‘switcheroo’ at Amazons?:

Men’s Health: The Book of Muscle : The World’s Most Authoritative Guide to Building Your Body by Lou Schuler and Ian King (Oct 17, 2003)

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it is honest to use content from my works in your 2006 book ‘New Rules’ – yes, I know you did give some credit and referencing – but when I put my Get Buffed!™ II and Get Buffed!™III books beside your 2006 New Rules book – boy, they have a lot in common. With your editing skills you have covered the tracks well, to your credit. When you are confident with your knowledge base, I note that you do really re-work sentences. Much better job than your counter-parts did in editing a certain 2009 book about female training.

What makes me more cynical than your average avid fan is that I have collated a lot of the copying done by your co-author from the original sources, and watched the patterns unfold over the years. Too many ‘co-incidences’ for me. Take the strength programs for example. Now I know the limitations of the intellectual property laws in relation to program design, however seriously – save any denial of ‘open book publishing’ for your less discerning fans.

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it is honest to use someone’s original exercise innovations, exercise names, and loading parameters – ones taught to you personally by the originator – and then tell the audience that the only way to learn more about them is through ‘personal contact with yourself’ or by buying your book:

“Q. [from the audience] Where can I find all these exercises?

A. Only through personal contact [with me]. Firstly, write them all down, and then you have some. And second of all, it is in the ‘Martial Arts book [Secrets of Martial Arts Conditioning, A. Cosgrove, 2003], the early stage exercises are in there, but obviously…
–Cosgrove, A., 2003, Your body as a barbell – unconventional bodyweight exercises, DVD, 18 Oct 2003

My definition of honest would have been to credit all the original innovations, exercise names and loading protocols, and when asked this question, tell the person where you learnt them from, for example:

Ian King’s Killer Leg Exercises (DVD), 1999
Twelve Weeks of Pain, King, I., 1999, T-mag.com
Strength Specialization Series (video/dvd) (1998)
How to Write Strength Training Programs (book), 1998
Get Buffed! I (book), 1999
How To Teach Strength Training Exercises (book), 2000
How to Teach Strength Training Exercises (DVD), 2000
Get Buffed! II (book), 2002
Ian King’s Guide to Control Drills, 2002

And other places….

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it is honest to take advantage of someone’s generosity, following them giving you an opportunity in a guided learning experience because you lack experience in programming and training athletes, to then take the program and publish it in part or whole in the following publications, without permission, authority, and credit or referencing:

Cosgrove, A., 20??, 12 Week rugby program, strengthcoach.com
Cosgrove, A., 2003, Macrocycles

This program was provided to an existing long term KSI client, by KSI, with copyright KSI on every page. Yet the copyright symbol was removed (isn’t that a circumstance of aggravation in US copyright law?) and published in part and whole in at least the above two locations.

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it is honest to tell your readers that the program you have provided in the publication they have bought is designed with them in mind, when it wasn’t:

“I’ve designed this program around a typical client, looking to get in shape, with limited time, resources and equipment.…. This book is written with you in mind.”
— Cosgrove, A., 2003, Macrocycles, p. 7

Unless the target audience of this book were males living in Asia aged between 18 and 28 years, playing elite sport in a government funded program preparing to play in a World Cup – then this is, for me, the absolute opposite of honesty.

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it is honest to infer you trained an athlete to an Olympic medal when your resume from 1999 makes no mention of this:

“I had a guy who took a silver medal for boxing in the Olympics in the super-heavyweight division…”
–Cosgrove, A., 2003, Your body as a barbell – unconventional bodyweight exercises, DVD, 18 Oct 2003

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it’s honest to boast in the morning that you have never had an original idea in your life, and that afternoon to refer to your original ideas:

“I don’t invent anything – I just steal. My joke is I have never had an original idea in my life.”
–Cosgrove, A., 2003, Assessment Seminar (DVD), Charles Staley Bootcamp, 3:05min in

“I remember once thinking that if you did a curl here [beside your body], a curl here [in front of your body] and a curl here [behind your body, that’s three bicep exercises… but then you do cable and dbs and a bar and you actually have nine. And if you do two angles at each position forward that takes you up to 18 exercises……if you did each one for 3 weeks that would be a year before you would have to repeat and I haven’t even turned my hands over [pronated]…”
— Cosgrove, A., 2003, Your body as a barbell – unconventional bodyweight exercises, DVD, 18 Oct 2003

“Biceps – three categories, it’s a very simple approach but it’s very effective. In your biceps, I want you to look at your biceps this way: Category 1 – elbow behind body; category 2 – elbow beside body; category 3 – elbow in front of body. Now with a different colour pen, write the following – supination, neutral, pronation. The message here – to fully exploit your biceps – you would need to consider those 6 options. And that gives you how many? That gives you endless options. Endless options….there is 3 ways by 3 ways…at least 9 if not more variations……in other words if we just took a pair of DBS we have got 9 different bicep…. exercise, without considering all the cables and bars and different sorts of shape bar and the machines…”
— King, I., 1998, Strength Specialization DVD, Part 4, 2 hr 50min

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it’s honest to claim in your bio that you are ‘recognized’ by a company, and to use a company name that doesn’t exist to create for yourself a Mike Myer’s like ‘international man’ perception:

Kingsports International Australia

There is no such company, at least that’s not our company’s name, and never was. If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it’s honest to claim to claim a ‘country’ recognizes you.

Through the years in this field Alwyn has been recognized as a specialist in Athletic Preparation by … Australia

Nor am I aware of any ‘specialist in Athletic Preparation’ certification offered by any organization in Australia. Or for that matter the US or the UK – which is also claimed.

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it’s honest to reproduce someone else’s concepts and theories, uncredited, unreferenced and without permission for reproduction. For example:

Balance : all things being equal, and independent of any specificity demands, the selection of exercises should show balance throughout the body.
–King, I., 1998, How to Write (book)

All things being equal, and independent of any specificity demands, the selection of exercises should show balance throughout the body.
— Cosgrove, A., 2005, Fitness professional program design bible
–Cosgrove, A., and Cosgrove, R., 2009, Fitness professional program design bible (2nd Ed)
— Cosgrove, A., 2009, Program Design Seminar handout

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it’s honest to reproduce someone’s exercise descriptions, as has occurred to over 70 exercise descriptions, appearing uncredited, unreferenced and without permission for reproduction in over 15 different publications by the same ‘author’, all published with the ‘author’ claiming copyright.
For example:

Single leg partial squat

Stand on the edge of a low block (eg. 1/3 to ½ the height of a normal bench height). Have the weak leg on the box and the strong leg off the edge of the box. Bend at the knee of the weak side, lowering down (2-3 seconds) until the sole of your feet almost brushes the floor. Keep sole parallel to ground. Pause for 1 second and return to full extension in about 1-2 seconds. At the 10th rep, pause at the bottom position for 10 seconds. You must not rest the non-supporting leg on the ground at any stage during the set. Hands on hips. Then continue reps until you get to 20. Repeat the 10 second pause. Can you go on? If yes, remember, what you start you must finish – this exercise must be done in multiples of 10, with a 10 second pause in bottom position at the completion of every 10 reps. If you get to 50 reps, look to raise the height of the block. Preferably don’t hold on to anything during the set – the challenge of balance will add to the fatigue. However you may wish to do this near a wall or squat stand just in case. You don’t need to do a warm up set – get straight into the work set. And be careful when you get off the block at the end of the set…..!
–King, I., 1999, Get Buffed!™

Single leg partial squat :

Stand on the edge of a low block (e.g. 1/3 to ½ the height of a normal bench height). Have the weak leg on the box and the strong leg off the edge of the box. Bend at the knee of the weak side, lowering down (2-3 seconds) until the sole of your feet almost brushes the floor. Keep sole parallel to ground. Pause for 1 second and return to full extension in about 1-2 seconds. At the 10th rep, pause at the bottom position for 10 seconds. You must not rest the non-supporting leg on the ground at any stage during the set. Hands on hips. Then continue reps until you get to 20. Repeat the 10-second pause. Can you go on? If yes, remember, what you start you must finish – this exercise must be done in multiples of 10, with a 10 second pause in bottom position at the completion of every 10 reps. If you get to 50 reps, look to raise the height of the block. Preferably don’t hold on to anything during the set – the challenge of balance will add to the fatigue. However you may wish to do this near a wall or squat stand just in case. You don’t need to do a warm up set – get straight into the work set.
-Cosgrove, A., 2003, Macrocycles
–Cosgrove, A., 2005, Fitness professional program design bible

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it’s honest to reproduce someone else’s periodization works uncredited, unreferenced and without permission, with the ‘author’ claiming copyright. For example:

Alternating periodization: involves alternating between volume (another term used is accumulation) and intensity (again, another term seen is intensification).
–King, I., 1998, How to Write Strength Training Programs

Alternating Periodization: involves alternating between volume and intensity (accumulation/intensification)
— Cosgrove, A., 2005, Fitness professional program design bible
–Cosgrove, A., and Cosgrove, R., 2009, Fitness professional program design bible (2nd Ed)

The advantages includes that it avoids the detraining issues involved in linear progression (ie. reduces the concern of detraining metabolic or neural adaptations because of more frequent exposure to each).
–King, I., 1998, How to Write Strength Training Programs

Advantages: avoids the detraining issues involved in linear progression (due to more frequent exposure of neural and metabolic effects). Generally speaking this is often the best choice for most trainees.
— Cosgrove, A., 2005, Fitness professional program design bible
–Cosgrove, A., and Cosgrove, R., 2009, Fitness professional program design bible (2nd Ed)

The disadvantages include that it requires to trainee to be experienced in load selection as the reps drop suddenly and significantly.
–King, I., 1998, How to Write Strength Training Programs

Disadvantages: requires experience in load selection as the reps change quickly and significantly.
— Cosgrove, A., 2005, Fitness professional program design bible
–Cosgrove, A., and Cosgrove, R., 2009, Fitness professional program design bible (2nd Ed)

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it’s honest to reproduce someone else’s philosophies uncredited, unreferenced and without permission, with the ‘author’ claiming copyright. For example:

Resist the temptation in program design to conform to mainstream paradigms simply for the sake of conforming, no matter how dogmatically they are presented, or how much you may be ridiculed or ostracized for trusting your intuition over conformity.
–King, I., 2005, The Way of the Physical Preparation Coach

When designing training programs, resist the pressure to conform to any tradition or system of beliefs, no matter how dogmatically that tradition or those beliefs are presented, or how much you get “slammed” for not conforming. This applies to training and life.
–Cosgrove, A., 2006, 10 Things I’ve Learnt, T-mag.com, Feb

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it’s honest to reproduce someone else’s physical qualities works uncredited, unreferenced and without permission, with the ‘author’ claiming copyright. For example:

Speed can be defined as the time taken between two points.
–King, I., 2000, Foundations of Physical Preparation

Speed can be defined as the time taken between two points.
— Cosgrove, A., 2003, Martial Arts

There are a number of sub-qualities of speed.
–King, I., 2000, Foundations of Physical Preparation

Speed can in effect be broken down into several qualities
— Cosgrove, A., 2003, Martial Arts

Detection of and reaction to stimulus: The first sub-quality of speed can be said to be the ability to detect and react to stimulus. This is usually the first action in a chain of speed responses.
–King, I., 2000, Foundations of Physical Preparation

Reaction time: The ability to detect and react to a stimulus. This usually the first action in a series of speed responses.
— Cosgrove, A., 2003, Martial Arts

Agility and co-ordination: The first few movements following the reaction to the stimulus rely on agility and coordination.
–King, I., 2000, Foundations of Physical Preparation

Agility and co-ordination: This is the first few movements following the reaction to the stimulus.
— Cosgrove, A., 2003, Martial Arts

Acceleration: The athlete’s speed component focus following the first few movements is on acceleration – provided the sporting action has the distance and time frame to cope. If the action or event is over within one to two seconds, the need to fully exploit acceleration is absent.
–King, I., 2000, Foundations of Physical Preparation

Acceleration: the ability to increase speed and approach maximum speed. This is less important in short distance sports as the action is typically over in 1-2 seconds and the need to fully exploit acceleration is absent.
— Cosgrove, A., 2003, Martial Arts

Maximum velocity: As stated above, the point at which one ceases to accelerate is ones maximum velocity.
–King, I., 2000, Foundations of Physical Preparation

Maximum Speed: the point at which you cease to accelerate.
— Cosgrove, A., 2003, Martial Arts

Speed endurance: Speed endurance is the ability to maintain high levels of speed. There are three categories of speed endurance…
–King, I., 2000, Foundations of Physical Preparation

Speed endurance: the ability to maintain high levels of speed. Can be further broken into…
—- Cosgrove, A., 2003, Martial Arts

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it’s honest to reproduce someone else’s principles of training uncredited, unreferenced and without permission, with the ‘author’ claiming copyright. For example:

Progressive overload: This principle stresses two issues. Firstly the need for overload in training, and secondly the need for progression in training overload.
–King, I., 2000, Foundations of Physical Preparation

Progressive overload: This stresses two issues. Firstly the need for overload in training, and secondly the need for progression in training overload.
—- Cosgrove, A., 2003, Martial Arts

General to specific: This principle stresses the benefit of progressing from general training to specific training. This principle can be applied in both long-term planning (e.g. multi-year periodization) as well as short term planning (e.g. annual periodization). General to specific can viewed as opposite ends of a continuum…
–King, I., 2000, Foundations of Physical Preparation

General to specific: This principle explores the benefits of progressing from general training to more about sport specific training. This principle should be used both long term and short term when designing a conditioning program. General training to sport-specific training can be thought of as opposite ends of a continuum.
— Cosgrove, A., 2003, Martial Arts

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

Individualization: This principle stresses that to optimize the training effect, it is necessary to take into account all the factors that the individual athlete presents. This suggests that each training program needs to be individualized. Modified to suit the individual, in each aspect of training…
–King, I., 2000, Foundations of Physical Preparation

Individualization: To really maximize the training effect it is necessary to take into account every single individual difference that the athlete presents. Each training program needs to be individualized and modified to suit the individual.
—- Cosgrove, A., 2003, Martial Arts

I don’t believe it’s honest to reproduce someone else’s recovery theories uncredited, unreferenced and without permission, with the ‘author’ claiming copyright. For example:

The principle of recovery recognizes that the training effect is not simply a result of training alone, but occurs from a combination of training and the subsequent recovery from training. It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training…
–King, I., 2000, Foundations of Physical Preparation

The principle of recovery recognizes that training alone does not produce any results. That’s right – you don’t get better by training – you get better by recovering from training…. The training effect is a combination of training and the subsequent recovery from training. It is only when recovery is allowed that we see the super-compensation effect, when the body’s physical capacity is elevated in response to training.
—- Cosgrove, A., 2003, Martial Arts

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I don’t believe it’s honest to reproduce someone else’s ‘steps to program design’ uncredited, unreferenced and without permission, with the ‘author’ claiming copyright. For example:

1. Determine goals
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

1. Determine Goal(s)
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible Program Design Checklist, Eighteen Steps to Programming Success

3. Determine length of program
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

2. Determine the time frame to achieve goals or the length of the training cycle
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible Program Design Checklist, Eighteen Steps to Programming Success

4. Select appropriate method of periodization
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

3. Choose a suitable periodization model
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible Program Design Checklist, Eighteen Steps to Programming Success

5. Determine appropriate rate of change of program
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

4. Determine rate of change of program
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible Program Design Checklist, Eighteen Steps to Programming Success

8. Determine frequency ie. number of training days per week/microcycle
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

6. Determine the frequency of the workouts per week (how many training sessions?)
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible Program Design Checklist, Eighteen Steps to Programming Success

9. Select which training days
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

7. Determine the days of the week for training sessions
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible Program Design Checklist, Eighteen Steps to Programming Success

12. Determine priorities in muscle groups
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

9. Determine movement patterns to be training that will address the biggest weaknesses and prioritize.–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible Program Design Checklist, Eighteen Steps to Programming Success

15. Allocate muscle groups to training days
p. 13 under this step in HTW – If you were doing a total body workout that is the same for each of the 3 or so weekly workouts, you would only use column A. If you were working with a 3 day split routine where each day was different, you would use column A, B and C….
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

11. Allocate corrective stretching exercises and movement patterns to each training day (can use a split routine OR a single workout).
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible, Program Design Checklist, Eighteen Steps to Programming Success

17. Determine proposed duration of program
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

12. Determine total training time per workout.
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible, Program Design Checklist, Eighteen Steps to Programming Success

21. Calculate total set time
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

13. Calculate available work time (total training time – warm up time- stretching etc)
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible, Program Design Checklist, Eighteen Steps to Programming Success

22. Determine total number of sets permissible for each training session
This is calculated by dividing the proposed duration of the workout by the total time per set (which is TUT per set + rest period as calculated in Step 22 above)
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

14. Divide available work time by total time-under-tension + rest period for all prescribed sets (determined from periodization model). This will give you a number of allowable exercises.
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible, Program Design Checklist, Eighteen Steps to Programming Success

28. Select suitable exercises for each muscle group
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

15. Select the exercises for each movement pattern that is most appropriate for the client and most likely to assist you in accomplishing your objective.
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible, Program Design Checklist, Eighteen Steps to Programming Success

31. Determine sets, repetitions and rest periods for each exercise
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

5. Select appropriate set, rep, tempo and rest periods for each program within the cycle
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible, Program Design Checklist, Eighteen Steps to Programming Success

32. Select speed of movement / technique for each exercise–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-7

5. Select appropriate set, rep, tempo and rest periods for each program within the cycle
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible, Program Design Checklist, Eighteen Steps to Programming Success

35. Final analysis of program, including checking total volume and duration
–King, I., 1998, How To Write (book), 35 Steps to Writing a Strength Training Program, p. 5-

17. Check reps, time under tension, tempo, rest periods etc. after exercise selection for any modifications.
–Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible, Program Design Checklist, Eighteen Steps to Programming Success

In fact, put simply, I don’t believe it’s honest to knowingly reproduce other peoples works and claim that as your own copyright. If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

Nor do I believe it’s honest to lie, cheat and steal. Apparently your buddy and co-author does:

History suggests that breakaway organisations ultimately fall into the same trap that their original organisation did – take martial arts for example!” 1
—A. Cosgrove in personal communication to I King, 4 Dec 1999

I don’t invent anything – I just steal. My joke is I have never had an original idea in my life.
–Cosgrove, A., 2003, Assessment Seminar (DVD), Charles Staley Bootcamp

I steal from a lot of people.
–Cosgrove, A., 2003, Your body is a barbell (seminar on DVD)

Steal! Ok well, don’t “steal”. Just aggressively learn from everyone you can.
–Cosgrove, A., 2005, Program Design Bible

From my viewpoint, physical training is an actual juggling of seven key areas. (I’ve completely stolen the names for these phases from several sources…)
–Cosgrove, A., 2005, 7 Keys to Athletic Success, t-mag.com, Sep 2006

A saying I stole from Ian King is…
–Cosgrove, A., 200?, Profile Alwyn Cosgrove – Martial Arts Strength Coach, cbathletics.com

Steal. Steal and modify. It’s not “cheating” to use the experiences of others to better yourself.
–Cosgrove, A., 2006, Developing a Training Philosophy, T-mag.com, Wed, Nov 22, 2006

If someone else got results faster than I did, I would copy them. I don’t have a religious attachment to my ideas. I’d steal their ideas.
— Cosgrove, A., 2009, ‘Straight Talk about the Fitness Biz, T-mag.com, Thu, Apr 02 2009

If your definition of honesty is such that this is honest, I would be happy to be labelled dishonest.

I understand that you have your own definition of honest. I also understand that you work this definition in the broader cultural and industry boundaries, which appear in many ways to share you definition. But if it’s okay with you, I don’t share you definition of honesty – and if that make me the opposite, dishonest, I’m happy with that. I sleep well at night, irrespective of how long my fan list is or how many hits I get on my web site. As you have said, one of the many differences between us is that I’m a coach and you are a writer, I don’t need to garner public support and any specific perceptions from the masses to put food on my table.

If you can convince your loyal followers that you and your buddy are honest and have done no wrong and no copyright breaching has occurred – good luck to you. I’m pretty sure that when you reach the pearly gates (or what ever you define as your day of reckoning) your higher source is not going to be so gullible.

Calling me dishonest, Lou
Sure won’t make it right
But if you want
I’ll say a prayer
For your soul tonight

–Modified from John ‘Cougar’ Melloncamp’s song ‘Rain on the Scarecrow [I could have ‘omitted to reference it. Claimed copyright, and then if caught out by John, I could have said – ‘The printer forgot to include the page with the credit on it’…or ‘I thought I had the rights to it’. But to do that would not be honest. Or perhaps from your perspective, Lou, to give credit would be dishonest.]

Kids, I’m sorry
There less legacy for you now
Since some else decided
It’s okay to steal
Rain on the keyboard
Blood on the copyright
Ian King

Readers response to Barbells & Bullshit (book)  

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I received this feedback recently and responded. It’s great to have genuine people reach out and offer their support:

Hi Ian, I’ve just read your Barbells &… book. I did so with a mixture of sadness and anger. While xxxx had made me aware of the plagiarism of your work that had occurred, it was quite shocking to read about the extent of it, over and over and…. I offer my moral support. On a positive note, I did find the book important in showing the social conditioning pressures we all face and the inconsistent application of the scientific method by scientists; so thanks for that.  Best wishes for 2011,
–G

Thanks G – yes, now you know that xxx was not exaggerating. It has been very unpleasant to see the extent that my material, developed over the last 30+ years, from literally days and nights in the hot sun and pouring rain, in snow, earthquakes and blizzards, in many different countries, in many different environments and cultures, has been raped and pillaged,.

One of the great tragedies in my opinion in the impact on my children and their children’s children, that the theft of the legacy of this material may have on them. I have a big focus on life legacy, and I feel my kids and their children’s children have been stolen from as much if not more than I. They are aware of what is going on but at their tender age, it is unlikely they grasp the full long term implications.

It also provides me with many questions that I seek to answer. I am giving reflection to questions such as:

1. Is this behaviour, including the way the industry has responded to it, the start of a new era, or the extreme acts at the end of an era of social morality?

2. Is this behaviour US centric or global? Are we seeing the extension of the US corporate and cultural traits of ‘if it’s not oral, its not immoral?’ It’s only wrong if you don’t get caught? Or in this case as it appears, it’s only wrong if you get convicted?

Many interesting questions.

I personally never expected to see the level of ‘behaviour’ in anyone as that I have encountered in this ‘case’, so it has been a real eye opener about the breadth and width of human integrity. It has also been eye opening as to who is prepared to stand up against to this kind of behaviour and who, for various reasons from lethargy to protection of personal benefits, would prefer to turn a blind eye or pretend it didn’t happen.

This has been a true life lesson, one that I intend to share in full in the years to come. I will also be preparing a ‘report card’ on the integrity test that has been placed in front of the individuals, businesses and organizations to whom I have laid this moral dilemma in front of. They have all been in a position to take a stand and fold.  Some who I didn’t really expect to take a strong stance have done so, and some who I expected would take a strong stance, have not. The report card will show each entities response. To date, the report card would not please a mother.

Appreciate your thoughts and support.

Great to hear you got value from the book in general. It was certainly a unique book with heaps of real world material! I do expect that in future generations the life lessons unfolded in my writings regarding every aspect of athletic and physical preparation will continue to serve and grown in their value to the world.

Ian King

Out-dated methods – shame, shame, shame!  

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Imagine if this was a respone my last post generated (just imagining of course):

“My understanding from studies concerning this issue that I have read, are simply stating that static stretching prior to physical exercise causes a decrease in force output of muscle tissue (poor performance). The studies opt for dynamic stretching prior and static stretching at the end of physical exercise. I do believe we need to read ANY study with a “critical eye”, but we shouldn’t be to bold as to suggest motive when we simply do not want to let go of dated methods.”

Ah, studies, studies, studies. I am glad we have studies to guide us from ‘outdated methods’. I am glad I didn’t squat until the mid 1990s because studies didn’t support it. In fact, they discouraged it. I am glad I didn’t start using a multi-vitamin until after the 2002 JAMA study said it may be prudent.  I am glad I didn’t use protein powders or amino acids unitl the 1990s because only then were there studies supporting it.

And it’s unfortunate I just can’t let go of out-dated methods. You know, some people even still use the missionary sex position – and as our great-great grandparents and their grand parents before them and so on probably did the same, that’s really outdated…..Shame, shame, shame!

YOU JUST CAN’T USE SOMETHNING THAT ANOTHER PERSON/S LABELS AS OUTDATEd!

And while we are being open and confessing, I must admit to using a barbell…And I believe my great uncle Vinny also trained with one, so I know I really should let go of that outdated method….

Isn’t it great that most of use don’t do outdated stuff! But those who do – don’t they know that is not acceptable?!

Now thats ANOTHER logical reason not to static stetch – it’s outdated!!!

More than that – it’s another FEAR based reason – fear that you may not be ‘up-to-date’ with the latest ‘trends’ and ‘science’….

After so many decades you would have thought I would have learnt to conform…and if I haven’t, a response like this imaginary email may surely guide me to conformity…

..we need to …

…we shouldn’t …

And Ian, stop being so brave as to sugest motive….how dare you. After all, there is at least one other person (I know, a few more!) that strongly believes you have no right to form an opinion outside the boundaries of the dominant beliefs….

Let’s get real clear – I don’t give a rat’s arse what you belive in or do in training, In fact, the more f-up the methods used, the easier for otheres to succeed in competitive sport etc.  My goal is simply to let those who do have some semblance of belief that they were born with a brain and intuition that it still works, and they are allowed to use it if they want…that there may be an altenrative to the dominant beliefs – as threatening as that may be to some……

Quick question if I may – do the studies show that ‘out-dated’ is sub-optimal? I sure hope so, because I need those words to cling on to….

Ian King

Static stretching fear mongering

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I recently received a thesis study conducted in the US and shared with me by a coach out of Austria, which i appreciated.

Here are some thoughts I shared in return.

Note the aim (or at least my aim) of static stretching is not necessarily to in the acute sense enhance or detract VJ height.

Nor is eating a large meal full of high fibre protein in the acute sense intended to enhance or detract from training ability or work capacity.

Why don’t we see studies about how eating large, heavy meals followed immediately by DJ results in a decease in DJ height?

Because it is not the trend of thinking.

The only reason the relationship between stretching and jumping is hypothesized about, discussed, studied etc, is because there is an influencing drive to find rationale sounding reasons not static stretch.

Why? Because we will reduce injuries and negatively impact the pharmaceutical industry

Now there is a hypyoethesis we won’t be reading about in our life time – that accurate teaching of SS results in a decrease in pharacuetical industry gross income…..

Ian King

Enough to make your blood boyle

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I looked, and looked again – surely not! I couldn’t believe my eyes! There on the ‘net on an ‘industry leading’ site was three stages of a strength progam that KSI had provided a client some years prior. Being given away as a PDF download – free! How is that possible!?

For the duration of our business operations (25 years in 2011 of continual service as a company specializing in the physical preparation of the elite athlete) we have always prided ourselves on the confidentiality of our clients program. They don’t get published – fullstop. There is also a little matter of protecting our proprietary information….

The program was verbatim save for a few minor details:

1. The KSI copyright that was on the document when it went to the client had been removed.
2. There was no reference to Ian King on the program.

So the publisher and readers, as there were not the client, would not have known the true origin of the program.

But what about the exercise descriptions…over 65 of them…verbatim…..except for the substitution of one word – the ‘King’ in the King Deadlift had been changed to ‘Single-leg’. Can’t figure out why? Ok, I can work that out….

Over 60 exercise descriptions and no-one figured it out…Amazing really. Considering also the web-site owner/publisher claims to have ‘read everything there is to read in the field of strength and conditioning….’

If that was the case, what would be the explaination for missing all of the copied text of these 60+ uniquely worded exercises, such as:

Bulgarian squat

Some know this as a Bulgarian squat – with a difference. Face away from a normal height bench, and place your rear leg up on the bench. You can check your distance by having a relatively vertical shin throughout the movement. Place your hands on your head, and keep your chest and trunk vertical throughout.

Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground.

We are going to use a speed of 515 – 5 sec lower, 1 second pause top and bottom, and 5 second lift. If you can do more than 10 reps, you can hold dumbbells in your hand. I don’t expect this to be necessary initially. Keep the knee aligned over the feet during the lower and the lift. You don’t need to do a warm up set – get straight into the work set.
–King, I., 1999, Get Buffed book

Some know this as a Bulgarian squat – with a difference. Face away from a normal height bench, and place your rear leg up on the bench. You can check your distance by having a relatively vertical shin throughout the movement. Place your hands on your head, and keep your chest and trunk vertical throughout.

Lower the body down by bending the knee of the lead leg until the knee of the back leg is almost on the ground.

We are going to use a speed of 311 – 3 sec lower, 1-second pause top and bottom, and 1 second lift. If you can do more than 10 reps, you can hold dumbbells in your hand. Keep the knee aligned over the feet during the lower and the lift. You don’t need to do a warm up set – get straight into the work set.
–from rugby programs posted on this web site

Single leg squat

…stand on 1 leg beside the squat rack or similar. Place the other leg out so that the heel stays just off the ground at all times. Bend the support knee and go down as far as you can whilst keeping your foot flat on the ground. 3 seconds down, no pause, controlled explosive up.

Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps. Using your bodyweight only, I expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps. If this is the case, I have to wonder what you were doing during the earlier part of the workout?!

Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up. Remember this is a leg day!
–King, I., 1999, Get Buffed book

Stand on 1 leg beside the squat rack or similar. Place the other leg out so that the heel stays just off the ground at all times. Bent the support knee and go down as far as you can whilst keeping your foot flat on the ground. 3 seconds down, no pause, controlled explosive up.

Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps. Using your bodyweight only, expect somewhere between 5-10 reps on day one, and look to use DB’s in one hand if you exceed 15 reps.

Use the squat rack to hold on to for balance if needed (and you probably will need to) but don’t get sucked into the temptation of using it to pull yourself up.
–from rugby programs posted on this web site

Squat

Place the bar as high as is comfortable on the neck, take a narrower than shoulder width stance, and allow only a slight external rotation of the feet. Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks. This will ‘set’ your pelvis in a slightly posteriorly rotated position. As you lower, keep the hips in line with the spine – which means maintain this hip position. Don’t misinterpret this – you can flex forward at the hips, just don’t change the hip/spine relationship. Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. Keep your knees equal distance apart during the lift. Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase. The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent….
–King, I., 1999, Get Buffed book

Place the bar as high on your neck as comfortable. Grip the bar with your hands as close to the shoulders as comfortable, and ensure that your elbows are pointing directly downwards to the ground. Use a foot stance that is shoulder width, and have your feet either straight or slightly externally rotated. Immediately prior to commencing the descent, bend your knees slightly, suck in the lower abdomen, and squeeze your cheeks. This will ‘set’ your pelvis in a slightly posteriorly rotated position. As you lower, keep the hips in line with the spine – which means maintain this hip position. Don’t misinterpret this – you can flex forward at the hips, just don’t change the hip/spine relationship. Squat as deeply as you can without exceeding forty-five degree trunk flexion relative to vertical. Keep your knees equal distance apart during the lift. Immediately prior to the ascent, focus on squeezing the cheeks tight and hold them tight during the concentric phase. The aim here is to prevent anterior rotation of the pelvis during the initial phase of the ascent. The concentric phase should mirror the eccentric phase exactly.
–from rugby programs posted on this web site

Deadlift

• Stand in front of the bar, feet under the bar, shins a few inches away from bar.
• Take hand grip just outside shoulder width, palms down.
• Bend the knees and take position : shoulders vertically over bar, shins on bar, arms straight, hips in line with spine, back flat, head in line with spine, looking a few meters head or straight, shoulder blades retracted.
• Prior to commencement of lift contract abdominal and gluteals, extending legs until no slack in arms.
• Use leg and hip extension to take the bar from ground to where bar is just over knees.
• The trunk angle and scapula retraction is not to change during this ‘first pull’.
• From the above knee position, stand up (the second pull).
• Apply more acceleration in the second pull than the first.
• Bar to be in contact with body throughout the whole lift.
• Arms stay straight throughout the lift.
–King., I., 2000, How to Teach

Deadlift : Stand in front of the bar, feet under the bar, shins a few inches away from the bar. Take a grip just outside shoulder width, palms down. Bend the knees and take position : shoulders vertically over bar, shins on bar, arms straight, hips in line with spine, back flat, head in line with spine, shoulder blades retracted.

Prior to commencement of lift contract abdominal and gluteals, extending legs until no slack in arms. Use leg and hip extension to take the bar from ground to where bar is just over knees. The trunk angle and scapula retraction is not to change during this first pull. From eh above knee position stand up ( second pull). Apply more acceleration in the second pull than in the first. Bar to be in contact with body throughout the whole lift. Arms stay straight throughout the lift.
–from rugby programs posted on this web site

King Deadlift

This is a single leg bent knee deadlift – one of my very own creations! Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground. Hands on hips or by side. The aim is to bend the knee of the supporting leg until the knee of the non-supporting leg is brushing the ground. In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout). If this is the case – and I expect it will be – look to increase the range from workout to workout.

You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement. Keep the working knee aligned neutrally throughout the movement. Take 3 seconds to lower, 1 second pause each end and 2 seconds to lift. No warm up set needed. When you can do more than 15-20 reps FULL RANGE look to hold DB’s in the hands – …
–King, I., 1999, Get Buffed book

This is a single leg bent knee deadlift. Stand on one leg (starting with the weak side) and bend the other leg up until the lower leg is parallel to the ground. Hands on hips or by side. The aim is to bend the knee of the supporting leg until the knee of the non-supporting leg is brushing the ground. In reality, you may have to settle for a shorter range (you’ll understand why I say this as soon as you do this workout). If this is the case – and I expect it will be – look to increase the range from workout to workout.

You are allowed to flex (bend) forward at the waist as much as you want, and doing so will increase the gluteal involvement. Keep the working knee aligned neutrally throughout the movement. No warm up set needed. When you can do more than 15-20 reps FULL RANGE look to hold DB’s in the hands.
–from rugby programs posted on this web site

Thin tummy variations:

Description – Lay on your back, knee bent, feet flat, place both hand under your belt line, with your fingers heading down into the pubic area and the thumbs placed higher up on the rectus abdominus (upper abdominal region); throughout all the following levels of difficulty, use the fingers to provide feedback that the ‘lower abdominals’ (obliques and transverse abdominus) are contracted, pulling the lower tummy thinner and creating a high level of tension under the skin; and that the upper abdominal region is hollowed, and non-contracted; and that this relationship is held. Should it at any time change or you feel that it is going to change e.g. upper tummy bulge, pelvis anteriorly rotate, terminate the range or the set. I focus more on how the muscles are ‘set’ than on the pressure of lumbar to ground or position of pelvis, although both are symptomatic of a good ‘set’ position.

Level 1 – Isometric holds (looking for above ‘set’ position) in the lying, knee bent positions.

Level 2 – As above., but lift one leg up, lower it, reset, other leg etc.

Level 3 – As above., but when you lift one leg up, extend it out as far as control (i.e. set position) allows.

Level 4 – As above., but start with both knees up, bent to 90 degrees knees and hips, cycling one leg out towards a parallel to ground position at a time as far as ‘set’ position control allows.

Level 5 – As above., but extending both legs out together.
–King., I., 2000, How to Teach

Description – lay on your back, knees bent, feet flat, place both hands under your belt line with your fingers heading down into the pubic area and the thumbs placed higher up on the upper abdominal region; throughout all the following levels of difficulty, use the fingers to provide feedback that the lower abdominals are contracted, pulling the lower tummy thinner and creating a high level of tension under the skin; and that the upper abdominal region is hollowed, and non-contracted; and that his relationship is held. Should it at any time change or you feel that it is going to change (e.g. upper tummy bulge, pelvis anteriorly rotate, terminate the range or the set. Focus more on how the muscles are ‘set’ than on the pressure of lumbar to ground or position of pelvis, although both are symptomatic of a good ‘set’ position.

Level One – isometric holds – looking for a good set position

Level Two – as Labove, but lift one leg up, lower it, rest, repeat opposite leg

Level Three – as above, but when you lift one leg up, extend it out as far as control (i.e. set position) allows

Level Four – as above, but start with both knees up, bent to 90 degrees knees and hips, cycling one leg out towards a parallel to ground position at a time as far as the ‘set’ position will allow

Level Five – as above, but extending both legs out together.
–from rugby programs posted on this web site

Toes to sky variations

Description – Lay on your back, arms out on the ground at 90 degrees to the trunk, have your legs together, 90 degrees hip flexion, so that legs are vertical.

Level 1 – Lift the pelvis as far off the ground whilst maintaining totally vertical leg position (initially this may not be very far at all, at even at best the movement is limited in its range) and hold for 5-10 seconds.

Level 2 – As above., but bend one knee to 90 degrees at knee; alternate each rep which leg is bent, which is straight.

Level 3 – As above., but bent both knees so that the knees are bent to 90 degrees.
–King., I., 2000, How to Teach

Description – lay on your back, arms out on the ground at 90 degrees to the trunk, have your legs together, 90 degrees hip flexion so that legs are vertical.

Level One – lift the pelvis as far off the ground whilst maintaining totally vertical leg position (initially this may not be very far at all, at even at best the movement is limited in its range) and hold for 5-10 seconds.

Level Two – as above, but bend one knee to 90 degrees at knee, alternate each rep which leg is bent, which is straight

Level Three – as above, but bend both knees so that the knees are bent to 90 degrees
–from rugby programs posted on this web site

These are samples of the 60+ exercise descriptions. I’m not talking about a three line generic descrition about how to do a DB press. These have a unique signature over many of them – a number of the exercises were original innovations, some were original exercise names, some were unique in their execution.

Difficult to see how a ‘well-read’ person could not have seen the finger print of the original source. What would be a motive if they had been recognzied and ignored? On the flip side, a poorly read person may have not picked up on the origin.

Either way, seeing this kind of behaviour, it’s enought to make your blood boyle. Then I realized that for some to have empathy, they would probably need to have had an original ideas worth protecting….

Ian King

There is no such thing as a functional exercise  

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There is no such thing as a functional exercise or training program.

It’s time to put some perspective on the use of the word ‘functional’, which has become somewhat of ‘catch-cry’ since the start of the 21st century. I believe it has probably gone too far now, and too many reputations on based on it, for the use of the term ‘functional’ to regain perspective. Nevertheless, here is my belief:

There is no such thing as a functional exercise. Nor is there such as thing as a functional training method.

To me, function in an outcome. The ability to perform specific function/s. The adjective interpretation.

To claim an exercise or training method is ‘functional’ is to speak from the ‘prescriptive’ perspective rather than the ‘process’ perspective. It is based on an assumption that every person using the exercise or training method has the same training goal AND responds in a predictable way.

Functional as it is popularly used is nothing more than an extension of the over-application of the term and concept ‘specificity’ – which proceeded ‘functional’ in terms of being the dominant trend term and concept – and also assumes an outcome. To claim an exercise or training method is ‘specific’ relies on an assumption that you know how any given person will respond to the exercise or training method, and that you know in advance that this adaptation will enhance their ability to perform a specific task or sport.

It would appear that any exercise that is uni-lateral, bodyweight only, and standing or sitting on an ‘unstable’ surface is instantly titled ‘functional’ – however if applied to say an elite competitive Olympic weight lifter has as much guaranteed ‘functionalism’ as power clean has to an arm wrestler.

Invariably the assumption is made that if we give a person an apparently specific movement for their training goal (e.g. sport) then the exercise is ‘functional’. Let me list some of the flaws:

1. The initial aim of all non-specific (off-field) training should be to counter the damage done by the sport, not rehearse it!

2. For me, the next goal of strength training is to provide a stimulus not found when playing the sport.

3. There is an assumption that the ‘apparently specific’ movement will actually transfer to improved ‘function’. This is a ‘prescriptive’ approach to training, not a process approach. I support the latter.

4. The exercise is an exercise. It is not functional nor dysfuntional. The outcome or training effect MAY be an increase in function.

5. Does this mean that exercises not considered ‘specific’ or ‘functional’ are thereby now dysfunctional?

This mis-use of the term ‘functional’ provides newcomers and students in the industry with a misguided starting point. Unless we delight in misleading others, a serious review of the use if this term is warranted.

The use of the term or concept ‘functional’ has even reached the stage of being used to identify schools of thought or belief – in the same way some refer to there being a ‘one set to failure group’, apparently there is now a ‘functional training group’.

Exercise equipment has suffered to same fate in that during the rise of ‘functional training’ many devices were labelled as bad or causing injuries. Machines are innate. If they are associated with ‘bad’ or ‘injury’ it is a function or outcome of their use, not the machine itself. They are nothing more than an innate object.

There is a time and place for everything. The exercise or training method can be used with an intent to create functional strength (strength that is optimally used by an individual in pursuit of their specific goal), however an exercise or training method is not in itself ‘functional’, nor is it by that definition ‘non-functional’.

To use the term ‘functional’ to label an exercise, training method, program, training device or training philosophy is inappropriate, inaccurate and misleading.

An exercise or training method is not ‘functional’. The outcome or training effect MAY be.

Ian King

Players turned coaches have a short memory  

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After having watched a player I formerly trained in a team sport for many years become a coach and appear to err in the same over-training ways he would have complained about as a player under my guidance, I formed a hypothesis that many players who were trained in an optimal environment suffer short term memory loss upon making the transition to coach.

Specifically, they revert to training volumes that would have raised their shackles as a player.

I am now seeing another case of this. As a player, this coach was quoted a saying the high volume training being imposed on them was causing high incidence of injuries and depressed team performances.

Now, in his second year of coach of the same team in an Australian national league competition, the coaches season has been described as…..highest incidence of injury in the league, and a rapid fall from top of the latter to bottom half.

Sounds familiar?

Same influence in the physical preparation in both scenarios. Another case of a former player with selective memory loss now that they are a coach?

Ian King

Corporate integrity and a changing US?  

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The recent furore over the petroleum company BP oil spill impact on the US natural environment, lifes lost, and economic damage, is dominating news in the US.

And so it should.

But it raises a few questions.

Firstly, based on my reading ‘Confessions of Economic Hitman’ (book), energy companies (including US ones) have been devasting other countries cultures, natural habitats, lives and livelihoods for at least decades now. Is the current anger in the US because it affects directly the US? Or are Americans ready to get angry about any company / country that causes loss of live, damage to the environment, and descruction of a way of life as it occurs in any country? If the latter is correct, I would take great comfort.

Secondly, for the first time I have witnessed it, the US people appear angry about a company (BP) that may have put profit before safety and the environment. This is great. However from a distance it appears to me that the corporate culture of the US has been this for some time, in fact some may suggest they set the standard of this globally. Does this mean we are seeing a signficicant change in the value system of the people? That distain for profit before people and the environment, once a vision held only by fringe ‘greenies’ and other ‘woodstock leftovers’, is becoming mainstream in America? If it is, that’s exciting.

Thirdly, is this expectation that integrity should be maintained before profit and greed, going to filter into all industries? At the moment, I am seeing US companies continuing to sell books that they have been advised directly and indirectly contain serious copyright breach issues.  Or will the inital expectation for corporate integrity be limited to companies affecting our natural environment only?

Time will tell. Promising signs either way. This could be interpreted as an early indicator that the 2012 predictions/prophecy as they relate to a new era of integrity could be coming.