Sexy

William Boone's 1937 Training Program

by Brooks Kubik

William Boone, training in his back yard with nothing more than a rusty weight set

William Boone was a tremendously powerful lifter in the 30's and 40's. He first achieved fame when reports were published of his astonishing gains on a program of heavy, high-rep squats, which he was inspired to follow after reading about what a similar schedule did for his Herculean contemporary, Joseph Curtis Hise. If memory serves correctly, Boone gained something like 80-100 pounds on the squat program.

Boone eventually built up to a bent-press of close to 300 pounds ... a deadlift of 700 or so ... a partial dead lift of 900 pounds ... and a jerk from the rack of 420 pounds, which certainly ranks him as one of the strongest men in the history of the world.

I believe that he made these lifts in the mid-to-late 40's, or the very early 50's. These achievements are all the more remarkable because Boone worked a very hard, hot, heavy job digging water wells in Louisiana and Texas.

According to Boone, one job digging wells on a ranch in Texas was so hot that the men had to drink 4 gallons of water per day just to keep from overheating under the scorching southwestern sun! ...And yet, Boone often would work all day and THEN do his training!

Where did Boone train? In his backyard! He didn't even have a garage or basement in which to train. He lifted huge weights standing on the grass or on a dirt surface.

So don't let anyone tell you that you need to quit your job and lay around all day in order to make good gains ...and don't let anyone tell you that you need to train at some sort of super-duper training center jammed with all of the latest miracle machines.

Boone's training was very unique. He always followed what I refer to as "abbreviated training programs." A 1937 issue of Mark Berry's little magazine, "Physical Training Notes," contains a letter from Boone to Berry with the following update on Boone's training.

The following information is from a period when Boone was building up to the really big lifts mentioned above:

 

"I have been doing only three ...exercises, namely the Two Arm Press, Two Arm Curl, and the Deep Knee Bend..."

"Here is my last workout. I work only once a week on pressing and twice a week on squatting. Monday and Friday -- D.K.B.'s [i.e., squats]; Wednesday -- pressing. My workouts average about an hour in length ..."

"Wednesday: press -- 240 five times; 240 seven times; 250 four times; 260 three times; 270 twice; 275 once; then reduce the weight to 240 for four repetitions and again with two more presses; 212 pounds six times and then four times; 182 six and then four times. Then reverse curl twelve times with 136 pounds and regular curl 160 ten repetitions and then again twice."

"My arms measure better than 18 inches now and I have hopes of pressing 250 pounds ten times and 300 pounds once."

"Here is my last workout on the squat, which is also my best: once each with 405, 435, and 470; three times with 515; short rest; sixteen times with 400; short rest; eight times with 400. On October 21st I did my best, or rather highest, D.K.B. -- 525 pounds."

"If you don't bend those legs and do those squats, you'll never reach your potential."
                                                          Paul Anderson

Russ Knipp Conditioning for Overload

  Conditioning for Overload Training by Russ Knipp
  The purpose of weight training is to increase your own ability to defy the law
  of gravity by jumping, running, hitting, lifting, pushing and throwing. This
  is important for all sports. Athletes need to train scientifically with heart
  in order to achieve maximum results.

  A good athlete knows that one should never workout heavy all of the time – the
  continual tearing down of the muscle causes poor results in contraction
  efficiency.

  Some of the overall body symptoms of being overtrained are loss of appetite,
  restless sleep, tension and irritability. This is why proper nutrition,
  methodical training and adequate rest are vital to maintaining steady progress.

  PHASE ONE

  In many long years of weight training, I have found that the only way to make
  gains is to train under a well-developed program. Before developing your
  program, you must first find out how much you can do in each exercise. Suppose
  you can bench press 200 pounds. Your whole routine is based on percentages of
  this poundage. Based on a three day a week program, a weekly routine for your
  bench would look like this:

  First Week

  70% of 200
  75% of 200
  70% of 200

  Second Week

  85 %
  70%
  80%

  Third Week

  92%
  75%
  80%

  Fourth Week

  105%
  70%
  100%

  The first two weeks the exercises are done using 7 sets of 5 reps; the third
  week they are done using 7 sets of 3. During the first three weeks, use the
  first three sets of repetitions to warm up the muscles by using progressively
  heavier weights. Then lift the maximum percentage for the remaining four sets.

  For example:

  Set No. 1 – 120 lbs.
  Set No. 2 – 150 lbs.
  Set No. 3 – 150 lbs.
  Set No. 4 – 190 lbs.
  Set No. 5 – 190 lbs.
  Set No. 6 – 190 lbs.
  Set No. 7 – 190 lbs.

  The fourth week the exercises are done using progressively heavier weights,
  with fewer repetitions, to warm up to your new maximum weight. For example:

  Set No. 1 – 120 lbs. for 5 reps.
  Set No. 2 – 140 lbs. x 5 reps.
  Set No. 3 – 160 lbs. x 3.
  Set No. 4 – 180 x 1.
  Set No. 5 – 195 x 1.
  Set No. 6 – 210 x 1.
  Set No. 7 – 210 x 1.

  The first week has to be light in order preparation to go heavier in the
  remaining weeks. Likewise, after the heavier workouts in the fourth week, you
  must work light again to recuperate from the previous heavy workouts. Once
  you’ve exceeded your previous best in the fourth week, you again begin the
  first week with your new percentages of your new best poundage. This
  percentage routine applies to all exercises.

  The exercises I recommend in a general power routine for all sports are as
  follows:

  Back Squat – back must be arched at all times.
  Curls – these should be done with the back and hips resting strictly against a
  wall.
  Deadlift – the back must be arched, legs lifting first, then lifting with the
  back by bringing it to a straight position, then continuing upward with a trap
  shrug.
  Bent Arm Pullover – done lying on the back with the head extended over the end
  of a bench.

  Figure out your program with the exercises I recommended after you have
  determined your maximum for singles in each of the lifts.

  PHASE TWO, ADVANCED

  Note – Before beginning Phase Two you must first go through Phase One at least
  four to five times.

  The principle involved in overload training lies in moving the weight from a
  partial position (such as in the press from eye height on the power rack) to a
  lockout position. The partial movement enables you to handle much more weight
  than you would handle in a full range movement. This puts a greater demand on
  more muscle fibers (strengthening the connective tissue that binds the fibers)
  resulting in greater muscle efficiency.

  The following weight training program is a percentage-based program combined
  with heavy overload movements to reach maximum results in a shorter period of
  time without the effects of being overtrained.

  The percentages used in this program are designed to make a weight trainee
  work on specialized training loads which increase intensity. To follow the
  program you must keep a written work diary.

  First begin by determining your maximum in the following exercises:

  I. PRESSING
  A. Bench Press
  Position one – full extension from chest to lockout.
  Position two – six inches from chest to lockout.
  Position three – twelve inches from chest to lockout.

  B. Overhead Press
  Position one – shoulders to lockout position.
  Position two – eye height to lockout position.
  Position three – two-thirds to lockout position.

  II. SQUATTING

  (The squatting muscle groups are the strongest and largest muscle mass on the
  body and to the detriment of many an athlete are often the least considered in
  athletic performance. All-around successful performance has its primary
  foundation in leg strength. Overworking and fatiguing the leg muscles can mean
  defeat the day of competition.)

  A. Front Squat – arched back (shoulders back over hips); rotating around the
  knee instead of the hip forcing the weight on the front thigh. Use a three
  inch board to help keep back vertical.

  B. Back Squat – Full squat, weight behind the neck using hips as axis point
  which forces the weight on the gluteus. Do not use a board.

  C. Two/Thirds Squat – (same position as back squat) A partial movement
  enabling the athlete to handle greater weights. Use a power rack to insure
  safety and handle maximum weight.

  III. POWER CLEAN

  Pull weight from floor to chest catching the bar at the shoulders.

  IV. HIGH PULL
  Use a wider grip than the clean and pull from the floor as high as possible
  without catching the bar.

  V. Deadlift

  VI. Parallel Dip (if desired)
  Narrow grip with weight around waist.

  The Phase Two overload program utilizes the same principles as the Phase One
  program percentage-wise, but is based on a five week time period instead of
  four. The first two weeks the exercises are done using five repetitions, and
  the third and fourth weeks are done using three reps. The fifth week the
  exercises are done using progressively heavier weights until a new maximum is
  established, working up in singles. For example, the bench press:

  Position one – max is 225 lbs.

  165x5
  195x2
  215x1
  235x1: new max.

  Position two – max is 285 pounds.

  260x3.
  275x2.
  290x1.
  300x1: new max.

  This is a four day a week program to force greater gains in strength. These
  exercises I recommend work all major muscle groups needed for all around
  strength in all sports. There could be a few auxiliary exercises added such as
  situps and perhaps a special exercise for your sport (for example, neck work
  for wrestling, lat pulldowns for swimming etc.).

  PHASE TWO WEEKLY WORKOUT SCHEDULE

  (The importance of this program lies in this fact:Only Mondays and Tuesdays
  are overload days. You exercise using three positions only on these two days.)

  Monday (pulling)

  1. Power Clean – close grip.
  2. High Pulls – wide grip.
  3. Deadlifts – close grip.
  Situps, curls, etc.

  Tuesday (squatting and pressing)

  1. Squats – all three types (front, back, and two/thirds.)
  2. Bench Press – all three positions.
  3. Overhead Press – all three positions (dips, optional).

  Wednesday – Rest

  Thursday

  Power Cleans only. Example: 135-155-175-195.
  Curls – four sets with the same weight.
  Situps, etc.

  Friday

  1. Front Squat – three warmups, then three work sets with the same weight.
  2. Bench Press – Position one ONLY.
  3. Dips.

  Saturday and Sunday – Rest.

  Application of Percentages

  Week 1

  Use 5 reps sets, Monday/Tuesday 75%, and Thursday/Friday 70%.

  Week 2

  5 reps sets, Mon/Tues 85%, and Thurs/Fri 75%.

  Week 3

  3 reps, Mon/Tues 87%, Thurs/Fri 82%.

  Week 4

  3 reps, Mon/Tues 92%, Thurs/Fri 65%.

  Week 5

  New Max on Monday/Tuesday (105%), Thursday/Friday 5 reps sets at 65%.
  Through studies and practical experience it has been found that it takes seven
  to nine days to recuperate from maximum performances. Workouts during this
  time should be light, from 65 to 75%.

  SAMPLE PHASE TWO WORKOUTS
  (hypothetical weights)

  I. BENCH PRESS – power rack program.
  Position one: 3 warmup sets, then 3 work sets with the same weight. Example:
  135-175-205-225-225-225.
  Position two: one set increases between position one and position two, then 2
  sets with the same weight. Example: 245-260-260.
  Position three: one set increased, 2 sets with the same weight. Example:
  285-305-305.

  II. PULLING
  A. Power Cleans: 3 sets of warmups, three sets of same weight. Example:
  135-155-175-195-195-195.
  B. High Pulls: 2 sets of increased weight adding 50 pounds above the last set
  of power cleans to the bar to finish the last 2 sets. Example:
210-230-245-245.
  C. Deadlifts: 2 sets to warm up, 1 set adding 75 pounds above the last high
  pull to finish. Example: 250-275-310.

  III. SQUATTING
  A. Front Squat: 3 warmup sets, 3 sets with the same weight. Example:
  135-155-175-195-195.
  B. Full Back Squat: 2 sets increased, 2 sets the same. Example:
  225-250-275-275.
  C. Two/Thirds Squat and calf Raises: 1 warm up set, 2 sets same weight adding
  50 pounds to bar above last back squat. Example: 300-325-325.

  IV. PRESSES FROM RACK
  Position one: military presses, 3 warmups and 3 sets with same weight.
  Position two: 2 sets increasing weights and 3 sets with same weight.
  Position three: two sets increasing weight and 2 sets with same weight.

  V. DIPS
  2 sets with bodyweight to warm up and 3 sets with weights, keeping the same
  poundage.

Bill Starr on Sticking points

  Overtraining, as I’ve mentioned, is a major reason for many sticking points,
  but where that’s not a factor, weak areas are the culprits. In order to deal
  with them, you first have to identify them. Sometimes they’re rather obvious –
  perhaps weak adductors displaying themselves when your knees turn in during
  heavy pulls or squats, or a lack of trap strength on heavy cleans or snatches.
  Most are so subtle, however, that they need a trained coach to spot them, and
  not everyone has the opportunity to work out in front of such an individual.
  That means you have to find the weak area yourself. A tough task? Not at all.
  That is, if you have a power rack.

  You believe your form is correct in the back squat, and you work it
  diligently, making surer you’re not overdoing it. Even so, it’s been stuck at
  350 for more than six months, and you’re stymied as to how to get over the
  sticking point. The rack will reveal the weaker area right away.

  Set the pins in the rack a couple of inches below where you hit the bottom on
  the squat. While you can start this from the finish of the lift, most weak
  areas are either in the start or somewhere in the middle range, so it’s best
  to start from the deep bottom and work up. Squeeze under the bar loaded with
  135 pounds, and stand up with it. That will help you get the feel of what
  you’re trying to accomplish. Do only singles. Keep adding weight until you
  find your limit. Record that number, and mover the pins up to the middle part
  of the squat. Then repeat the procedure, and do the same for the finish. If
  you’re not positive where the weakest area is, you can do more than three
  positions, but usually three are enough.

  In this case it’s clearly the middle where you were able to use only 505.
  Reset the pins at that middle position, put 275 on the bar, and do three reps
  with that weight. If it’s not difficult, add weight and do another triple. Try
  to find a poundage that gives you three reps, and knock out five sets. It
  doesn’t matter what poundage you use in the beginning on partial squats
  because you’re going to be increasing it each time you do them. When you’re
  able to handle 30 or 40 more pounds than you used the first time around that
  weak area will be much stronger, and the new strength will display itself when
  you do the full movement.

  Another way to use the rack to strengthen a weak area is with either pure
  isometrics or isotonic-isometrics. I believe the latter is more effective as
  it’s often difficult to tell if you are, in fact, exerting 100 percent of your
  effort against the stationary bar. When you have weight on the bar and have to
  hold it against the top pins for a definite amount of time, you know for
  certain. That’s because if you slack off then, the bar will move away from the
  top pins.

  To work the weak middle very specifically, set the lower pins at the same
  place you had them for the partial squats. Then put two pins directly over the
  bar. The closer the better. You want to move the loaded barbell only an inch
  or two – no more than that unless the holes are set wide apart in your rack.
  You might have to stand on a board to place yourself a bit higher so the bar
  is closer to the top pins.

  Start out with a light weight so you can determine what you’re doing on the
  concentrated exercise. Squeeze under the bar, making sure your feet are
  positioned correctly and your torso is where it should be. Then elevate the
  bar up against the pins. Tap them, and lower the weight. Do that three times,
  and hold the third rep for a couple of seconds. Add weight and repeat. Now
  decide how much you can handle for your work set. It doesn’t have to be on the
  money the first time around, but it should be close. Tap the top pins twice
  with the bar and lock in the third rep, holding it for and eight-to-12-second
  count. Here the time element is more important than how much weight is on the
  bar. If you can’t lock into an isometric contraction for at least eight
  seconds, use less weight. If you can hold longer than a 12-second count, you
  need more weight. After a couple of workouts you’ll have a good idea of how
  much to use. Just do that one work set. Isotonic-isometrics are condensed
  strength work, and a little goes a long way.

  Of course, you can seek out weak spots in pulls and presses in the same way
  and make them stronger with isos. A learning curve is involved. When you lock
  the bar against the top pins, you must think about steadily increasing the
  pressure as the count gets higher. When you reach eight, you should be
  squatting, pulling or pressing with absolutely all your might. You should hold
  nothing back. Isotonic-isometric contractions strengthen the tendons and
  ligaments, which are the ultimate sources of strength. Be sure to warm up
  thoroughly before doing them. Locking into an iso hold on cold muscles is
  asking for a pulled muscle or attachment.

Strength program

Day 1

Bench press - 10x1 (80%) 

Deadlift - 10x1 (80%)

Dip - 5x1 (80%)

Thickbar barbell curl - 10x1 (80%)

Standing hipbelt calf raises - 3x10 (80%)

Day 2

Front Squat - 10x1 (80%)

Seated thickbar front press - 10x1 (80%)

Trapbar shrug - 10x1 (80%)
Rear fly - 3x8
Face pull - 3x8

Seated Leg curl - 10x1 (80%)

Day 3

Incline bench press - 10x1 (80%)

Trapbar row - 10x1 (80%)
Cable row 10x1 (80%)

Thick handle dumbbell curl - 5x1 (80%)
Thick handle hammer curl - 5x1 (80%)

Triceps overhead extension - 5x1 (80%)
Triceps pushdowns - 5x1 (80%)

Seated hipbelt calf raises - 3x8
 

Day 4

Squat - 10x1 (80%)

Romanian deadlift - 10x1 (80%)
Deficit trapbar deadlift – high pull - 10x1 (80%)

Lateral raise - 3x8

Leg extension - 1x10, 12, 15, 20
Lying leg curl - 1x10, 12, 15, 20
 

Day 5
 
Snatch - 10x1 (80%)
Sandbag walk
Rolling thunder deadlift - 10x1 (80%)

Chin - 10x1 (80%)
Pulldown - 10x1 (80%)

Weighted situps - 1x15, 20, 25, 30, 35
Twists - 200 reps
Leg raises or knee inns - 1x15, 20, 25, 30, 35

Hyperextension 1x15, 20, 25, 30, 35

Good morning 1x15, 20, 25, 30, 35
Pull through 1x15, 20, 25, 30, 35

Machine Calf raises 1x15, 20, 25, 30, 35

L-fly - 3x10