Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
Rating Option
Author
s
Bild
Chad Outlaw Strength and Conditioning
SEARCH Waterbury
02/21/03 by Chad Waterbury
MOST DISCUSSED TOPICS 01:00 AM
AUTHOR'S LOCKER ROOM
Building a Better Body My Heroes Have Always Been Cowboys
The Over 35 Lifter
There was an influential movement in the 1970's that
Beginners
totally changed the face of music. This movement
Physique and Performance Photos was led by my heroes: Waylon Jennings, Willie
Supplements and Nutrition Nelson, Billy Joe Shaver, and a bunch of other crazy,
rule-breaking nonconformists. They looked tradition
Strength Sports
right in the eyes and proclaimed a better way.
Get a Life (Off Topic)
Because of this, they were laughed at, spit on and
Sex and the Male Animal
labeled "outlaws." But in the end, their rough, raw,
T-Vixen Sorority
and honest approach changed the future of music.
T-Nation War Room These outlaws faced opposition head-on and forged a
Politics and World Issues new path to success.
Steroids
Anyone who's followed my writings is probably well
T-Nation Tech Support
aware that I break many of the so-called "rules" of
Bild
Bild strength and conditioning. Why would I do such a
Bild thing? Because more often than not, I've found a
Random Acts better way. This industry, like any other, needs an
Shugart's Hammer outlaw or two if we're ever going to compete with the
Bild Eastern Bloc countries who've taken oven the
Bild
training world. Sitting on our hands and reading
Muscle & Fiction isn't going to help us reach our full
potential.
Enjoy when you can, Running my business and being in graduate school
and endure when you has forced me to burn the candle at both ends. Such
must. -- Johann a situation has made me very short on time,
Wolfgang von Goethe therefore, my articles tend to get straight to the
details while leaving most of the "science talk" out. In
graduate school at the University of Arizona, I have
to reference damn near every word I say (hell, if you
want to take a leak in graduate school you have to
provide the prof with a couple of studies proving the
physiological need to do so!). In other words, I get a
little tired of referencing every statement I make.
Click here to Activate .
There's also another reason why you won't see
seventy-five references at the end of my articles. If I
could reference every statement I make, then I'm
really not saying anything new, am I? If you want to
be a pioneer, you must walk the paths that others
haven't yet traversed. It's the outlaw way.
Outlaw Progression
Exercise Descriptions
Dumbbell Dorsiflexion
Glute-ham Raise
Hanging Pike
Inch Worm
Overhead Figure 8
Side Deadlift
Split Squat
Step-ups
Waterbury Crucifix
Waterbury Walk
Zercher Squat
DAY 1
Jump Rope
Sets: 2
Duration: 90 seconds
Inch Worm
Load: Bodyweight
Sets: 2
Reps: 10
Rest: 60 seconds
Dumbbell Dorsiflexion
Sets: 2
Reps: 25
Tempo: 201*
Rest: 60 seconds
Load: 30 RM
Sets: 2
Reps: 25
Tempo: 211
Rest: 60 seconds
Split Squat
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Chin-Ups
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Zercher Squats
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Waterbury Walks
Load: 20RM
Sets: 2
Reps: 15
Rest: 60 seconds
DAY 2
Sets: 2
Reps: 15
Rest: 60 seconds
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Side Deadlift
Load: 20RM
Sets: 2
Reps: 15
Tempo: 201
Rest: 60 seconds
DAY 3
DAY 4
Jump Rope
Sets: 2
Duration: 90 seconds
Rest: 60 seconds
Inch Worm
Load: bodyweight
Sets: 2
Reps: 10
Rest: 60 seconds
Load: 30RM
Sets: 2
Reps: 25
Tempo: 211
Rest: 60 seconds
Dumbbell Dorsiflexion
Load: 30RM
Sets: 2
Reps: 25
Tempo: 201
Rest: 60 seconds
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Step-Ups
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Load: 20RM
Sets: 2
Reps: 15
Tempo: 201
Rest: 60 seconds
DAY 5
Load: 20RM
Sets: 2
Reps: 15
Rest: 60 seconds
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Load: 5RM
Sets: 5
Reps: 4
Rest: 60 seconds
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Hanging Pike
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Waterbury Crucifix
Sets: 2
Reps: 10
Tempo: 201
Rest: 60 seconds
Sets: 2
Rest: 60 seconds
DAY 6 & 7
Conclusion
Salv
Salv
Equus123 Hey CW. Thanks so much for this great workout! This
02/21/05
01:51 PM is the beginning of my 3rd week now. I love it!!!
New Jersey,
USA
In reference the the warmup/cooldowns...
Salv CW,
05/13/05
08:28 PM
Just to let you know what an athlete is capable of
after 8 traditional weeks of OSC verbatim, this is the
hybrid program we (Billberg and I) are doing: