Website design By BotEap.comThe high school or workplace bully preys on weaker people. By becoming physically stronger, you are less of a target and more equipped to protect yourself. Martial arts training is not enough. Your body needs to be stronger in order to train hard and avoid injury.

Website design By BotEap.comI stumbled upon this workout in the late 70’s. It was the first time in my skinny life that I had made a noticeable improvement in two months. The downside is that it’s only good for about 6-8 weeks before the body becomes stale and you have to switch to another exercise routine.

Website design By BotEap.comIt’s a 6 day cycle and, I kid you not, it only takes 20-30 minutes at a time.

Website design By BotEap.comDAY 1 and 4

Website design By BotEap.comClean 10 repetitions 5 series

Website design By BotEap.comOverhead press 10 reps 5 sets

Website design By BotEap.comThe barbell clean It is one of the Olympic style lifts. If you are inexperienced or a beginner, start with just the empty bar. Stand with your feet shoulder-width apart. While bending your knees and keeping your back straight, grab the bar with an overhead grip as you would a deadlift. Straighten your legs until the bar is level with your thighs.

Website design By BotEap.comBend your knees slightly, then using the strength from your hips, pull up on the bar while moving your hands under the bar. The bar should rest in front of your neck, on your hands up, elbows out. Just like the front squat position.

Website design By BotEap.comThen, lower the bar to about the level of your knee.

Website design By BotEap.comThis is very similar to lifting a punching bag or box onto a counter or shelf at chest height. You have to quickly lift the load from your thigh to chest level as you change your grip to get your hands under the object. If you are not sure about this move, get competent help.

Website design By BotEap.comSeated Overhead Press it is a military press from the seated position. Do not rest the weight on your shoulders between repetitions. Strive for good technique. The seated position minimizes cheating. The weight should only be lowered until the arms are parallel to the floor (not as in the diagram) before pushing the weight back over the head.

Website design By BotEap.comIf you feel pinching pain in the back of your shoulders, you may have too many internal rotator muscles. In which case, press the bell on the bar in front of you. Better yet, just use dumb bells. (A clear indication of shortness of the internal rotator muscles is when the person’s arms hang loosely and the knuckles face forward instead of out.

Website design By BotEap.comDAY 2 and 5

Website design By BotEap.comUpright Rows 15-20 repetitions Only one set of each exercise

Website design By BotEap.comBicep curl 15-20 reps

Website design By BotEap.comTriceps pushdowns, palms up 15-20 reps

Website design By BotEap.comTriceps pushdowns, palms down 15-20 reps

Website design By BotEap.comJust 15 seconds between exercises. This is very important so as not to let your muscles fully recover between sets. (You’ll want to make sure any weights or machines are available for this arm workout so there’s no interference.) With your core muscles worked the day before, these high-rep exercises give your arms more of a workout. and definition. Once you’re done, you’re done. Maybe warm up and cool down with some ab exercises, but don’t overdo this part of the workout. Each exercise is performed in good form to failure.

Website design By BotEap.comThese arm exercises can also be performed with rubber cables and springs.

Website design By BotEap.comupright row It is performed by holding the bar (or dumbbells) in an overhead grip, slightly closer than shoulder width apart. Raise the bar to about clavicle level before lowering the weight. (If you have rotator cuff issues, substitute this exercise for the lat pulldown or bent-over row.)

Website design By BotEap.comTea biceps curl It should be done with your back to the wall. In this way, you minimize the risk of lower back injury or cheating on the move. Do not rest at the top or bottom of the exercise. Use an EZ curl bar if available.

Website design By BotEap.comtriceps extensions (“break your nose”) are performed while lying on your back on a bench. Hold the bar directly out from your body. Keep your upper arms steady as you lower your forearms toward your forehead. Do not touch your forehead before straightening your forearms. One set with palms facing you and the second set with palms away from you.

Website design By BotEap.comDAY 3 and 6

Website design By BotEap.comsquats 1 set of 30

Website design By BotEap.comRun 0.6 to 4 miles (1 to 6 kilometers) right after your squats. You will feel wobbly at first. But you should feel stronger in the second or third week.

Website design By BotEap.comThe squat is a great strength and endurance builder. Keep your back flat and your feet flat on the floor. Just bend your knees so they are just above your toes and your thighs are parallel to the floor. Start with no weights, then add a light dumbbell or empty bar. Some people lack flexibility and have to start with a broomstick.

Website design By BotEap.comStrive for good technique instead of heavy lifting. Start with an empty bar or about one third of your body weight.

Website design By BotEap.comWith your weight on your shoulders, inhale on the way down and exhale on the way up. Some lifters take a deep breath while standing, hold their breath, squat down, and then exhale as they come up. The logic is that holding your breath momentarily makes the body more stable. Use with caution if you want to try this type of breathing.

Website design By BotEap.comAt first you will need to pause between a few repetitions. After a while you can perform 30 repetitions without stopping. This will have you huffing and puffing in no time. If a stalker tries to chase you down or fight you, he’ll run out of breath before you do. (Then it’s time to pay).

Website design By BotEap.comDAY 7 -REST-

Website design By BotEap.comYou must rest to allow your muscles to recover and strengthen.