Bully Busting 101 Part 3: Strength Training




The 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 to train hard and avoid injury.

I stumbled upon this workout in my late 70’s. It was the first time in my skinny life that I made a noticeable improvement in two months. The downside is that it’s only good for about 6-8 weeks before your body goes stale and you have to move on to another workout routine.

It’s a 6 day cycle and, I’m not kidding, it only takes 20-30 minutes at a time.

DAY 1 and 4

Clean 10 reps 5 sets

Overhead press 10 reps 5 sets

The 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 overhand grip like you would in a deadlift. Straighten your legs until the bar is level with your thighs.

Bend your knees slightly and then, using the strength of your hips, pull the bar up 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.

Then lower the bar to about the level of your knee.

This is very similar to lifting a punching bag or box over a counter or shelf to chest height. You have to quickly lift the load from thigh to chest level as you change grips to get your hands under the object. If you are unsure about this move, get competent help.

Seated Overhead Press it is a military press from the seated position. Don’t rest the weight on your shoulders between reps. Strive for good technique. The sitting position minimizes cheating. The weight should only be lowered until the arms are parallel to the ground (not like in the diagram) before pushing the weight back overhead.

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

DAY 2 and 5

Upright Rows 15-20 reps Only one set of each exercise

Bicep curl 15-20 reps

Triceps extensions, palms up 15-20 reps

Triceps extensions, palms down 15-20 reps

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

These arm exercises can also be done with rubber cables and springs.

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

Tea bicep curls It should be done with your back to the wall. 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.

triceps extensions (“breaking the nose”) are performed while lying on your back on a bench. Hold the bar straight away from your body. Keep your upper arms steady as you lower your forearms toward your forehead. Don’t touch your forehead before straightening your forearms. One series with the palms facing you and the second series with the palms away from you.

DAY 3 and 6

squats 1 set of 30

Run 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.

The squat is a great strength and endurance builder. Keep your back flat and your feet flat on the ground. Just bend your knees so they’re just above your toes and your thighs are parallel to the ground. Start with no weights, then add a light weight or empty barbell. Some people lack the flexibility and have to start with a broomstick.

Strive for good technique instead of heavy lifting. Start with an empty bar or about a third of your body weight.

With the 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 it with caution if you want to try this type of breathing.

At first you will have 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 or fight you, he will run out of breath before you do. (Then it’s time to pay).

DAY 7 -REST-

You must rest to allow your muscles to recover and strengthen.

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