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DINOSAUR TRAINING
LOST SECRETS OF STRENGTH AND
DEVELOPMENT
Brooks D. Kubik
Dinosaur Training Î Brooks Kubik
TABLE OF CONTENTS
INTRODUCTION................................................................................................................ 2
PREFACE TO THE FIRST EDITION ............................................................................... 3
PREFACE TO THE SECOND EDITION .......................................................................... 6
CHAPTER ONE: THE DINOSAUR ALTERNATIVE ......................................................... 7
CHAPTER TWO: PRODUCTIVE TRAINING .................................................................. 13
CHAPTER THREE: AN OUTLINE OF DINOSAUR TRAINING .................................... 17
CHAPTER FOUR: HARD WORK .................................................................................... 26
CHAPTER FIVE: DINOSAUR EXERCISES .................................................................... 33
CHAPTER SIX: ABBREVIATED TRAINING .................................................................. 39
CHAPTER SEVEN: HEAVY WEIGHTS .......................................................................... 43
CHAPTER EIGHT: POUNDAGE PROGRESSION .......................................................... 50
CHAPTER NINE: DEATH SETS ...................................................................................... 56
CHAPTER TEN: MULTIPLE SETS OF LOW REPS ........................................................ 59
CHAPTER ELEVEN: SINGLES ....................................................................................... 63
CHAPTER TWELVE: THICK BARS ............................................................................... 67
CHAPTER THIRTEEN: GRIP WORK, PART ONE ........................................................ 70
CHAPTER FOURTEEN: GRIP WORK, PART TWO ....................................................... 76
CHAPTER FIFTEEN: LOGS, BARRELS AND HEAVY BAGS ...................................... 84
CHAPTER SIXTEEN: POWER RACK TRAINING ......................................................... 91
CHAPTER SEVENTEEN: A BASIC STRENGTH TRAINING PROGRAM .................... 99
CHAPTER EIGHTEEN: KEEP IT SIMPLE! .................................................................. 106
CHAPTER NINETEEN: CONCENTRATE! ................................................................... 115
CHAPTER TWENTY: MORE ON THE MENTAL ASPECTS OF TRAINING .............. 122
CHAPTER TWENTY-ONE: DO IT FOR YOURSELF ................................................... 132
CHAPTER TWENTY-TWO: PERSISTENCE ................................................................ 135
CHAPTER TWENTY-THREE: THE IRON WILL TO SUCCEED ................................ 139
CHAPTER TWENTY-FOUR: FADS, FALLACIES AND PITFALLS ........................... 145
CHAPTER TWENTY-FIVE: JUST DO IT! .................................................................... 149
CHAPTER TWENTY-SIX: NO EXCUSES .................................................................... 152
CHAPTER TWENTY-SEVEN: EXCEED YOUR EXPECTATIONS ............................. 156
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Dinosaur Training Î Brooks Kubik
INTRODUCTION
-- by William F. Hinbern, World Famous Weight Training Authority, author, collector and
seller of Strongman memorabilia, books, courses, etc.
Here is the long-awaited strength training manual by Brooks Kubik Î National Bench Press
Champion and popular magazine writer for the blue bloods of the strength training world.
Written for those of us who are interested in STRENGTH rather than the APPEARANCE of
strength, here for the first time, he details in one volume many of the most result producing
methods for not only packing on the beef but for developing truly useful slabs of muscle in
the grand tradition of the oldtime strongmen. If you are looking for an alternative style of
training for real honest-to-goodness strength, then this is the ticket!
Somehow in our quest for size and strength we in the Iron Game have lost direction. We float
aimlessly like balloons, caught and carried by any vagrant breeze or ÐnewÑ training system,
always changing direction, always moving and never getting anywhere. The author grabs us
by the ankles, pulls us back to earth, slaps us across the face like a cold shower, and gives us a
refreshing insight, a redefined approach to training for massive, brute strength. He doesn't
claim to have invented anything new; rather, he has rediscovered and unearthed the training
methods of the old masters, our
forefathers in methodical, progressive resistance training.
Educational, inspirational, practical, this training manual is destined to be a classic strength
training textbook and will find a hallowed place in the archives of every serious strength
athlete.
If you are serious like me, you will order two copies. One to set on your strength library book
shelf and one to use constantly as a source of inspiration till it's dog eared!
After digesting this huge iron pill, I now await my second dose. Volume two.
~William F. Hinbern
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Dinosaur Training Î Brooks Kubik
PREFACE TO THE FIRST EDITION
Think like a man of action, act like a man of thought.
~Henri Bergson
The purpose of this preface is threefold. First, I want to introduce myself and tell you a little
bit about my credentials for writing this book. I do so not to Ðblow my own horn,Ñ but to offer
evidence that I am not yet another of the detested and despicable race of armchair
theoreticians who plague the weight training world and who multiply like the maggots they
resemble. (You'll hear more about armchair ÐexpertsÑ throughout this book.) Second, I want
to tell you why I wrote this book. Third, I want to publicly acknowledge and thank certain
people who made this book a reality.
WHO I AM
I am a 38 year old weight lifter. I have been training for over 25 years. I LOVE weight
training and the best that it represents, and I have always loved it. I have studied the art of
weight training for most of my life. By the way, as a brief aside, that's exactly what
productive weight training truly is: an ART...not a science. If anyone ever tries to sell you a
book, course or exercise machine based on ÐscientificÑ weight training principles, hit him
hard and quick and run like hell.
I stand 5'9Ñ and weigh around 225 pounds. I am a former high school wrestler, and won
numerous wrestling championships and awards. I lived in Illinois and Ohio when I wrestled. I
placed third in the Ohio state collegiate style wrestling championships and won the Illinois
state Greco-Roman style wrestling championships. I was a good wrestler in part because I
trained hard with the weights. I would have been a much better wrestler if I had known then
what I know now. The information in this book is of tremendous value to wrestlers, football
players or anyone else who competes in combat sports. The book is about the development of
FUNCTIONAL strength. If you are looking for a book for narcissistic pump artists and mirror
athletes, look elsewhere.
After high school I went to college, then to law school. I now work as an attorney at a large
Midwestern law firm. I'm like most of the guys who will read this book: someone keenly
interested in weight training, but not someone who makes his living from the field. From age
33 to age 36 I competed in drug free powerlifting and bench press competition. I lifted in two
different organizations. In one, I won three national championships in the bench press, set
three American records in the bench press and also set several national meet records,
competing in the 198 and 220 pound classes. I also won many stale and regional titles and set
numerous state and regional records. In the other organization. I won two national
championships in the bench press, set over half a dozen American or national meet records,
and set three world records in the 220 pound class. My best official lift was the one that won
my fifth national championship: 407 pounds. Not too shabby for a middle-aged lawyer.
I also spent quite a bit of time working as an official at powerlifting and bench press meets for
one organization, and was honored by being selected runner-up for Ðmale referee of the yearÑ
on one occasion.
After winning five national championships in the bench press I decided to take a break from
competition and turn to other mattersÏsuch as this hook and other writing.
Although 1 do not compete in powerlifting or bench press meets at present, I continue to train
regularly and am stronger today than I was when I competed. Some of my current lifts are
detailed later on: I won't bore you by repealing those numbers here. Suffice it to say that your
author really does train, really does lift heavy weights on a regular basis, has written many
articles covering various facets of strength training, is NOT an armchair theorizer. has
demonstrated on the lifting platform that his ideas work and has provenÏat the highest levels
of drug free competition Î that he can hold his own with the best in the world. Your author is
not a pencil neck, he is not a professional ghost writer who knows nothing about physical
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Dinosaur Training Î Brooks Kubik
training and he most assuredly is not an academic babbler with no hands-on training
experience.
WHY I WROTE THIS BOOK
I wrote this book because I love strength training. I wrote this book because I hale what has
happened to the Iron Game over the past thirty or forty years. Most importantly. I wrote this
book because there is a wealth of training information that is almost impossible to find on the
written page. The majority of weight training hooks are for bodybuilders or pseudo-
bodybuilders, not men who are interested in the development of sheer, raw power and
tremendous functional strength. This book is an effort to even the score in that respect.
In addition, this book is an effort to make weight training interesting once again. I am tired of
seeing the same old boring ideas presented in one look-alike weight training book after
another. The Iron Game has been inundated with self-styled experts who really have nothing
to offer when it comes to hardcore strength training. Many of the most valuable aspects of
strength training have literally been lostÏburied in the sands of time, forgotten, neglected and
unused. Curiously, those hidden secrets are also the very things that make weight training
enjoyableÏthe things that change it from an activity to an adventure. This book will liven up
your training. Think of it as the strength training equivalent of the KAMA SUTRA.
The purpose of this book is to give YOUÏand every serious weight training enthusiast who
purchases it - a gold mine of LOST IDEAS that really work. Whoever you are, and however
much you know about training, this book will include some new information and new ideas
for you. And for those of you who have not been involved in the Iron Game for very long, or
who have not studied anything other than ÐmodernÑ training methods, this book will be a
revelation.
This book is mental dynamite. It will blow your current training ideas to dust. It will expand
your horizons in ways you cannot now even imagine. Have you ever lifted heavy barrels?
What about heavy sandbags? Ever use thick bars for your upper body training? Do you do
heavy singles? What about rack work? How about bottom position squats and bench presses?
Heavy grip work? Pinch grip lifting? Round back lifting? The farmer's walk? Death sets?
Two finger deadlifts? Lifting an anvil? Vertical bar lifts? Lever bars? Sledgehammers? This
book covers all of those topics and more - much more.
PEOPLE WHO MADE THIS BOOK POSSIBLE
There are a number of people who made this book possible. The first is my wife of 16 years,
Ginnie, who never (well, almost never) complained that I loved the keyboard more than I
loved her. Thanks, darling.
The second is Bill Hinbern, a TRUE gentleman, and a man who embodies all of the best the
Iron Game has to offer. Bill gave me many valuable tips about the practical aspects of
publishing and marketing a weight training book. He also proofed and edited the manuscript,
supplied much useful information, provided the photo used for the cover drawing and wrote
the introduction. Thanks, Bill.
The third is my good friend, Mike Thompson, who has urged me for several years to tackle
this project and who always provided encouragement and support. Mike is one of the finest
writers in the field, one of the strongest men I have ever met, and has a keener eye for training
technique than anyone I know. Thanks, Mike.
The fourth is Bob Whelan. Like Mike, Bob urged me to roll up my sleeves and knock out a
book, and like Mike, he was always there when I needed a word of encouragement. Bob is
one of the outstanding strength coaches in the world today. Thanks, Bob.
The fifth is Greg Pickett, one of the strongest cellar dwellers in the world, a terrific fan of the
Iron Game, and one of the most gracious lifters I ever saw on a powerlifting platform. Greg
was the third member of my Ðwriter's support groupÑ as I labored to finish this project, and
like the others, he kept me focused and motivated. Thanks, Greg.
The sixth is Kim Wood, Cincinnati Bengal's Strength Coach, with whom I have had many
conversations about serious strength training, and who offered numerous ideas that I have
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