Dick Conner

Saturday Morning - High Intensity Training on Exerbotics

2010-07-12T11:40:00.000-04:00

Dan Franklin goes through a high intensity training program on Exerbotics Strength Equipment with Brian Cygan at the Exercise Coach in Lake Zurich, ILL. Coach Dick Conner started training Dan in the Mid 1960. This workout with Brian was his hardest session in the past 10 years. Dan performs 5 concentric/eccentric exercises in this order:

1. Leg Curl
2. Leg Press
3. Chest Press
4. Lat Pulldown
5. Shoulder Press

The speed of movement was 3 seconds on the concentric and 3 seconds on the eccentric. He performed a total of 8 repetitions/machine which took approximately 48 seconds per exercises with little or no rest between each exercise. His total workout time was less than 5 minutes.

This equipment was so efficient in causing his muscle fibers to reach complete failure in less than 50 seconds per exercise.

Thanks to Brian Cygan at The Exercise Coach for sharing his time, knowledge and facility with us.

Watch to video to see Dan go through his workout.

Saturday Morning - Biceps Curl Band Training

2010-06-09T06:00:00.003-04:00

Coach Dan Franklin explains and demos the benefits of using bands for high intensity training to recruit muscle more fibers to build your biceps.

Saturday Morning - Negative Training Bench Press

2010-06-02T09:34:00.001-04:00

Coach Dick Conner takes Patrick through a high intensity workout. He performs a negative bench press at The Pit Barbell Club. Patrick has transformed his body over the past 5 months (losing 72 lbs) with proper nutrition, adequate rest and high intensity training.

Watch his video below.

Stay Strong!

Saturday Morning - Awesome Makeover

2010-05-10T07:21:00.000-04:00

Making minor lifestyle changes can result in major health improvement. Patrick made these changes resulting a in 72 lb weight (fat) loss in 5 months. He changed his eating habits, started a high intensity strength program, and improved his sleep/rest. Patrick trains at the Pit Barbell Club with Coach Conner and Franklin on a weekly basis. The video below shows you one of his workouts.

Saturday Morning - Youngsters Train on H.I.T.

2010-04-25T12:48:00.000-04:00

Coach Dick Conner has been training youngsters with high intensity programs for the past 40 years. Coach understands the importance of providing encouragement and positive support to the young kids. This type of training builds their confidence and concentration that carries over to other activities. Below are 2 videos of Coach taking some brothers through a intense workout at The Pit Barbell Club on Saturday morning. These kids have been training for 4-5 weeks and have increased their strength considerably since starting with Coach.

Stay Strong!

Saturday Morning - Proper Low Back Training

2010-04-24T08:13:00.000-04:00

Coach encourages his students to train their lower back 1 to 2 per month which allows for proper recovery. The low back requires a specific amount of proper work. This area can easily be over trained. Dr. Doug McGuff shares his thoughts on back training in the 2 videos below. Please watch these to learn more on proper training protocols.

Stay Strong!

Coach Conner

Part One

Part Two

Saturday Morning - Max Pyramid Training

2010-04-20T19:52:00.000-04:00

Coach Dick Conner and Dan Franklin will be spending this coming Friday and Saturday experimenting with Max Pyramid Training at The Pit Barbell Club. Coach Conner and Franklin have been training several students and seniors for the past months with BBS and Max Contraction protocols. They are very interested in seeing which method produces the most stimulation in the shortest period of time resulting the greatest strength gains. This weekend should be very exciting seeing these two at work in the exercise lab.

We will be videoing these sessions and will share them with you in the coming weeks. Stay tune to see what comes out of this weekend!

Stay Strong!

Coach Conner's Machines

2010-03-21T20:27:00.002-04:00

Coach Conner has purchased hundreds of weight machines over the years for training individuals. He brought his first Nautilus Machine in the early 70's. It was the hip and back. Coach used this machine for strengthening the glutes, low back and hamstrings. He had problems in keeping a seat belt on this machine. Coach tried several different types of belts but none seem to work properly. Coach feels the Hip and Back is one of the best machines designed for strengthening this area of the body.

Stay Strong!

Saturday Morning Workout - Max Contraction Results

2010-02-21T12:19:00.000-05:00

Coach Conner and Franklin have been training several of their clients at The Pit Barbell Club with Max Contraction protocols. The results have been outstanding for those using this type of training. Coach Conner said his clients are getting so much stronger with little or no stress on their joints. They usually workout 1 and maybe 2 times per week depending on the level of intensity.

Coach Franklin will vary the protocols between Super Slow, Max Contraction and Pre-Exhaustion training depending upon the individual.

Both coaches highly recommend this training because they feel more muscle fibers are stimulated during the workout session. Plus it takes less time to achieve the muscle growth and results.

Stop by The Pit Barbell Club on a Saturday morning and see for yourself how Coach Conner and Franklin train their clients.

Stay Strong!

Saturday Morning - Max Contraction/Super Slow Training

2010-01-28T08:14:00.004-05:00

Coach Franklin trains a client with Max Contraction and Super Slow Training protocols. Saturday morning at The Pit Barbell Club is the place to be. Watch Coach's video below.

Stay Strong!

Saturday Morning - High Intensity Training

2010-01-28T08:01:00.005-05:00

Coach Conner and Franklin highly recommend high intensity training for the best results. They have been training athletes and special populations for over 40 years. Their knowledge and experience speak volumes the results they continue achieve with H.I.T.

The videos below show you what they do.

Stay Strong!

Exerbotics - Future of Strength Training for Seniors

2009-12-11T11:44:00.005-05:00

Seniors can greatly enhance their health and wellness with proper strength training protocols. Training properly with weight equipment a couple times per week will make a huge difference in how one looks and feels.

Exerbotics is the worlds first computerized equipment that provides strength assessment, rehabilitation and fitness training system.

Steve C, who is 62 years old, is training on the Exerbotics Leg Press.

Watch Steve train below.

Stay Strong!

Coach Builds Weight Equipment

2009-11-08T08:36:00.005-05:00

Image via Wikipedia

Coach Conner has built several pieces of weight training equipment over the years. He has also modified many of these machines in The Pit Barbell Club. He purchased a limited edition Nautilus Infemetric/Infetonic bench press machine years ago.

Coach noticed guys did not used this machine because it was too intense. So one day he got out his welding machine and made several modifications to improve its function. He added weight attachments so people could see their progress. He eventually sold this limited edition unit. If you ask him about this Nautilus machine today he would tell you that it was a great unit that should have never been sold.

Coach Conner has acquired many unique pieces of training equipment over the years which are featured in The Pit today. If your ever in the Evansville area stop by the oldest gym in Indiana and check out all these machines that coach has built or modified.

Watch the video below and see the machine this guy has built for his home gym.

Stay Strong!

New Strength Training System

2009-10-18T14:55:00.006-04:00

Image via Wikipedia

Coach is always looking to find the latest strength training equipment that gets maximum results. A new company called Exerbotics has produced an outstanding circuit. This equipment is a complete strength assessment and training system that produces better results in less time. It allows the user to maximize muscle recruitment eccentrically and concentrically through the entire range of motion. The inertia is eliminated from the movement. An individual can train at 80, 90, 100+ percent of their max weight lifted. The each repetition is track along the individual's strength curve. Exerbotics takes the guess work out of every training session. The video below gives you a complete explanation of how the equipment works.

Stay Strong!

Coach Conner Popular with the Military

2009-10-11T20:55:00.005-04:00

Coach Conner You-tube videos are very popular in the Middle Eastern Countries. Coach mentioned there are several powerlifters from The Pit Barbell Club serving in the arm services over in the Middle East.

I thought Coach might be providing the enemy with strength training workout tips.

Coach and all members at the Pit are very proud of you guys and gals who are serving our country to protect us.

Everyone likes your Pit T-shirts. They are very cool!

Our thoughts and prayers are with each and everyone one of you.

Stay Strong.

Coach Conner's Saturday Morning Clinic

2009-10-11T20:26:00.005-04:00

This past Saturday morning Coach Conner and Dan Franklin were training clients at the Pit Barbell Club. They had combined three training protocols to get better results. Here is what these two have come with since my last visit to the gym 2 months ago.

They have combine Super Slow, Max Contraction and Pre-Exhaustion principles to come up with an awesome workout. The recovery takes approximately 7-10 days for the upper body and 10-14 days for the legs and lower back area.

They took us through a 2-3 minute biceps workout to give an idea of how it works. I can tell you my biceps are screaming today. I haven't experience this type of fatigue in my arms in several years.

If you get chance stop by the Pit Barbell Club on a Saturday morning for Coach Conner and Dan Franklin Workout Clinic. Its well worth the price of admission!

Check out their videos below.

Stay Strong!

Coach Conner's Workout

2009-09-30T21:47:00.005-04:00

Image by nathancremisino via Flickr

I met Coach for a training session one Saturday morning at The Pit Barbell Club. He was training people like he always trains then - hard and intense. He took several people through their workouts. It was a clinic watching him motivate and work each person to their max.

He asked me to take him through a super slow workout. I thought he was kidding me. Coach was 70 years old at the time. His intensity level was freakin scary. He did chin-ups on the Nautilus Multi Exercise Machine. His time under load was 1:43 for the chin-ups. Coach did 8 exercises in less than 20 minutes. He did not give in to fatigue. He out worked everyone in the gym on that day.

Many people use the excuse they are to old to workout.

Stay Strong!

Good Nutrition Makes a Huge Difference!

2009-09-24T17:58:00.003-04:00

Coach Conner has seen every diet to come out on the market over the past 40 years. He said the good basic nutrition that includes non process foods makes a huge differnce in losing weight and building muscle. Proper eating will allow your body to maintain a strong healthy appearance.

Dr. Doug McGuff shares his knowledge and thoughts on proper foods to eat.

Super Slow Training Works!

2009-09-24T17:44:00.004-04:00

Coach talks about the many benefits of Super Slow Workouts. He has been training people for over 40 plus years at the Pit Barbell Club in Evansville, Indiana. He encourages individuals to train properly, get adequate rest and eat right. These are his methods that have help thousands of people achieve their personal goals.

If you want to make major gains in your workouts try these basic principles because they actually work. Below is a testimonial to Coach Conner training methods.

Stay Strong!

The Best Weight Training Equipment

2009-08-22T10:42:00.004-04:00

Coach Conner did his homework when it came to buying strength equipment for The Pit Barbell Club. If he couldn't find the right type of equipment to train his athletes he would make it. Coach spared no expense when it came to buying the state of the art training equipment. Over the years he has purchased Nautilus, MedX, Hammer, and others unique machines to build bigger, stronger and faster athletes.

The Pit Barbell Club is a very unique training facility when it comes to the strength training.

Always buy the best weight equipment when it comes to getting bigger, stronger and faster.

Stay Strong!

Max Contraction at Work

2009-08-10T21:53:00.005-04:00

Coach Conner was at the Pit Barbell Club this past Saturday morning taking people through their workouts. He was pump up and promoting Max Contraction Training. Most of these individuals were going through the MC workout for the first time. They seem to like this type of training. Coach told them it would take a couple times through their workout to determine the correct amount of weight they should be using. The focus was on holding the contraction for 60 seconds with maximum weight. Coach Conner's concern was the weight limitations of the machines.

The routines included the following exercises: 1.Low Back, 2.Lat Pulldown/Pullover 3.Chest Press/Bench Press 4.Lateral Raise/Rear Delt 5.Hip Extension 6.Leg Extension 7.Leg Curl. 8.Triceps Extension

Below is a video of a trainee explaining to Coach his thoughts on the workout.

Stay Strong!

Coach Knows Training

2009-08-04T07:30:00.012-04:00

Coach Conner called yesterday and discussed different training techniques. He mentioned that his students were having lots of success with the Max Contraction training.

I am not familiar with this type of training. Coach spent well over an hour explaining the history and concepts of Max Contraction he feels is important in achieving results.

Coach is very passionate about how he trains individuals. He goes all out in providing the best information. He recommends the Advanced Max Contraction for reading.

Planning a trip to The Pit Barbell Club soon to actually experience the Max Contraction workout session with him.

Below is a video with John Little discussing his Max Contraction Training Principles.

Stay Strong!

Coach Knows Training Secrets

2009-07-30T22:11:00.009-04:00

Coach Conner has been training individuals for over 40 years. He knows how to get the most out of each person during their training session. People come to Coach to get Great Results! They tried training themselves but end up with average results.

Dr.Ellington Darden writes in his blog The New HIT Revolution about Arthur Jones and his training secrets. Jones said "You can't train yourself".

Jones also said "Just understand some simple rules concerning intensity, progression and frequency - combine that with a few good exercises. That's all you need".

Coach learned from Jones but also learned from others that crafted thousand of Outstanding Results for his trainees.

I had the privilege to be friends with Coach Conner since 1973. He has given guidance and shared his training philosophies with me over the years.

Arthur Jones and Coach Conner are the two people who I give credit to in starting personal training industry. Coach continues to train individuals for little or no money. He does it because of his passion to help people improve their health and fitness.

Coach trains me a couple times a year during my visits to The Pit Barbell Club in Evansville, Indiana.

Watch the video below and you can tell I need a coach.

Stay Strong!

Get Rest and Grow

2009-06-09T08:07:00.006-04:00

Coach always encourages his students to get proper amount of rest. The latest research indicates how important rest is to an individual. The body repairs and resets itself through this process. Lack of rest puts your body into a very stressful state.

Over training is a common mistake most trainees experience in their workouts. Dr.Wayne Westcott and Dr.Doug McGuff are also big proponents of adequate rest for the body. If you are not progressing in your workouts take a few extra days off and let your body recover.

The rest will allow your body to grow and get stronger.

Stay Strong!

Super Slow All The Way!

2009-05-19T06:58:00.010-04:00

Dick Conner recently retired from powerlifting after 40 years of coaching.
His focus is on Super Slow training of local high school athletes. Coach started with this type of training back in 1997. He has seen great results with 12 minutes of very intense training one time per week.

Here is a link the story on Dick Conner's and his new focus. Conner Takes Weight Off!

Stay Strong!

Bo Knows Super Slow

2009-05-07T21:50:00.004-04:00

Bo Railey is taking Super Slow training to a new level with his facilities in the Indianapolis suburbs. Bo started training with Coach Conner at the Pit Barbell Club. Bo was a member of Coach's powerlifting team. He carries on the tradition of high intensity training from the Pit Barbell Club in Evansville, Indiana.

Here is a video of Bo taking Vee through very intense workout sessions.

Stay Strong!

Coach Conner's Trainee

2009-05-06T22:31:00.004-04:00

Coach Conner has trained thousand of people over his career with great results. Many of his trainees have gone on to become very successful in the fitness business. Coach started training Todd Beard in 1982 with high intensity workouts. Doug McGuff takes Todd through a Super Slow training session.

Stay Strong!

Coach Retires from Powerlifting!

2009-04-26T08:19:00.013-04:00

Dick Conner coached his last powerlifting meet this weekend. The meet was held in Evansville, Indiana at the Washington Square Mall. Coach has been involved with the sport of powerlifting on the local, state and national level since the early 70's. He has developed several state and national champions. His Pit Barbell Teams have also won several state and national championship titles during his coaching career.

Coach will continue training local athletes and a limit number of personal training clients.

Those of you who would like to contact Coach Conner can reach him at this number during the week 812.867.1736.

Thanks Coach for your energy, motivation and encouragement over the years!

Too Much Cardio!

2009-04-18T08:03:00.008-04:00

Coach remains his clients how too much cardio causes then to lose muscle and gain body fat. These individuals trained for 30-60 minutes daily doing cardio. They would be better off to reduce the cardio training. Those who follow his suggestions achieved their desired results. Proper and balance training is the key to lasting results.

Watch the interview below with Dr. Doug McGuff.

Stay Strong!

Ideal Training Facility

2009-04-11T08:42:00.005-04:00

Many people are looking for an ideal Super Slow training facility to focus on improving their health and fitness. There are several factors that should be taken into considerations. Budget, space, type of equipment, environmental, and training protocols. Dr. Doug McGuff shares with you his thoughts on training facility features in the video below.

Stay Strong!

Exercise - Brief & Intense

2009-04-02T07:00:00.008-04:00

Looking for Results?

Coach has been a proponent of brief and intense exercise to achieve the best results. He has used this training method over the past 30 plus years for his students which include - national champion powerlifters, athletes, bodybuilders and the general population.

Does this type of training work? Yes it does. Following Coach's recommended program and you are guaranteed outstanding results. Many people come to him for the quick fix but don't want to put forth the effort to achieve results. Sound familiar?

His students have been believers for years. Watching Coach train people at The Pit is a once in a lifetime experience that most of you will never encounter. If you ever get the opportunity to visit with Coach you will understand.

Doug McGuff, MD shares with you his knowledge which supports what Coach has known for years. Check out his video below.

Stay Strong!

Negative Training Returns!

2009-03-29T00:06:00.006-04:00

X-Force

Those of you who followed Arthur Jones knew the benefits of negative training. Back in the early 70's Coach would take us through a negative workout session. It was very difficult to complete the training session. I can remember crawling out the back door of the Pit after the workout. You would lie on the ground for 15-20 minutes until your body came back to life.

The problem with the negative training it required several people to assist you with the workout. Fast forward to 2009. A line of weight training equipment has been developed that provides the positive and negative components. This equipment is called X-Force. It was introduced at the 2009 IHRSA Show in San Francisco last week.

Ellington Darden and Doug McGuff have written about this new line of equipment on their websites. They provide very interesting reading materials on the X-Force equipment.

Below is a video of the new equipment for you to check out!

Stay Strong and Train Hard!

Dr. Doug McGuff Workout

2009-03-06T00:37:00.006-05:00

Dr. Doug McGuff performing a Big Five Hyper Reps Workout on a new line of exercise equipment.

Check out McGuff's intensity and see what you think.

Train Hard!

Fat Loss Secrets

2009-03-06T00:22:00.005-05:00

Dr. Doug McGuff discusses the best ways to loss fat and gain muscle. This can be accomplished with 12 minutes of high intensity exercise per week along with eating the proper foods.

Watch Dr. McGuff's video below to find out all the details.

Stay Strong!

A Must Read - Body by Science

2009-02-12T17:39:00.005-05:00

By Terry Duschinski

If you're like me, you want all your clients reading Body by Science, the latest iteration of HIT as described and explained by Doug McGuff, MD, and John Little.

I tell my clients it's a must-read for anybody with a body.

I point out to them that in his exercise education, Doug McGuff has had some of the same influencers I've had. But he's added to the mix his medical training and a far superior scientific mind.

I'll digress just briefly.

I worked FOR Arthur Jones, Nautilus inventor, and WITH Dr. Ellington Darden, who's written more than 50 fitness-related books (some with my help) and Ken Hutchins, the founder of Super Slow. Dr. McGuff has studied -- and refined
-- their principles.

I was blessed to arrive in Central Florida as a Nautilus employee in 1985, when Jones was conducted daily seminars at his Ocala Ranch (now home to John
Travolta) for physicians and therapists interested in spine rehab. Hutchins was just concluding a four-year study at the Climacteric Center at the University of Florida, demonstrating the effect of sensible strength training on osteoporosis patients.

When you're applying "weights" to those with back problems and bone thinning, their fragility forces you to develop training protocols that produce HIGH TENSION in the muscles with LOW FORCE on the joints.

To be an effective exerciser throughout life, understanding this is crucial.

What presents itself as "personal training" in the greed-infested waters of our society today is --- too often and in too many venues --- a mixture of gimmicks and quackery feasting upon ignorance of what produces a legitimate physiological adaptation versus development of a specific and useless skill.

Avoid BALANCING and/or BOUNCING in your workouts. At all costs. Balancing is ineffective, bouncing is injurious.

When you're put into a position to control balance while lifting a weight, you're limited to sub-maximal contraction, albeit multiple ones because of the various muscles needed for balance. You get better at the endeavor because your brain synchronizes these exertions. That's a skill -- not increased strength, nor even improved balance for anything other than that motion itself. It doesn't apply or help you do anything else; just like practicing your free throw shooting won't make you stronger or a better bowler.

To understand this better, refer back to an article I posted about a year
ago:

http://www.floridafitness.com/AAA/blog/previous.html

Ballistic movements, accomplished through bursts of momentum or activities such as hopping or jumping, produce high-tension muscle contraction --- which is good. But they do so with terrible repercussion in your joints -- which is bad. You never know the structural integrity of a joint until you've exceeded it -- and then it's too late.

Immediate injury is not prevalent from this activity but the wear on connective tissue has a long-range consequence -- it's called ARTHRITIS.

I referenced Dr. McGuff's book in my podcast program when talking about your muscles as the storage depot of glucose. He's the one who pointed out that if you fail to regularly produce maximal muscle contraction, your fast-twitch fibers will go dormant and glucose (or glycogen) from your diet turns to fat.

Almost everybody I've ever trained initially suffered muscle tremor on the Leg Extension machine. I point out that their muscles have to become better at storing glucose -- and in a couple of weeks these tremors went away.

Walking, a treadmill, elliptical trainer, biking, running, etc. do not have the potency of improving your musculoskeletal health and function that matches effective -- and legitimate -- strength training.

I hope everybody does themselves a huge favor and reads McGuff's book.
Besides a link to the book, McGuff's website also has a collection of articles. Go to:

http://www.Ultimate-exercise.com

Nautilus Duo Squat Workout

Pit Barbell Club's Reputation

2009-02-06T18:33:00.005-05:00

The name says it all — The Pit.

This is not a place where you pad around on carpet with a latte in your hand, scrutinizing your spandex figure in front of a wall of mirrors while waiting for a sauna.

But neither is it just a sweaty red-and-yellow environ where guys — and guys alone — let their hair down.

It only feels as if there ought to be a boxing ring in one corner.

Pictures of body builders and powerlifters adorn walls next to trophies.

A sign above the entrance, where members keep track of what they do in notebooks, warns: No Profanity, Smoking, Drugs Allowed in the Gym.

But don't get the wrong idea, said Pat Tyring, owner/operator along with his wife, Jody.

"Gyms like this are far and few between," says Tyring. "You'll find some, but they're not as nostalgic."

Since the 1970s The Pit's powerlifting team has won 19 national and six world championships. Next up is the American Drug-Free Power Lifting Federation's title event Nov. 22 at The Centre, featuring 160 powerlifting teams from around the world.

Tyring said about a fourth of the gym's 300 core members are powerlifters who use the "Power Alley" area at the back of the gym for bench-press, dead-lift and squat routines.

"But 50 percent of our members just want a good, no-nonsense workout. They don't worry about swimming pools and the like," Tyring added.

The Pit Barbell Club at 400 Edgar St., in a blue-collar neighborhood between Berry Plastics and Deaconess Hospital, may be old-fashioned, but its equipment and reputation are hard to beat.

That includes bodybuilders who go for toning and symmetry. For the rest, he said, "it's more social. They come in to talk, push a few irons and leave."

The club's founder, retired Evansville Police Department officer Dick Conner, began weightlifting around 1970. Soon he was sharing the gym in the basement of his home with friends and football players, and as the group grew, he decided to turn a hobby into a business.

Before long, he was part crime preventer, part social worker, recruiting future powerlifters off the street and working with high school athletes.

However, it wasn't until around 1980, after complaints were voiced, that women finally were allowed into what is Indiana's oldest continuously operating gym.

Dick is still down here Wednesdays and Saturdays working with kids who like to powerlift," noted Tyring, a Vectren employee and longtime Pit member who bought the business two years ago from Conner and his business partner, Bud Downen.

The only major change the Tyrings made was to add new cardiovascular equipment, from treadmills to stationary cycles and stair machines.

"Our female membership has gone up 20 percent since then," said Tyring.

There are both $25-a-month members who use the gym Mondays, Wednesdays and Fridays from noon to 6 p.m. and "key" members ($214 a year) who have their own key to use the gym around the clock.

Tyring laughed, noting his brother lives upstairs and sometimes complains about the building shaking when a powerlifter decides to do some dead lifts at 2 a.m.

Some members, including American Airlines flight attendant Susan Milner, who likes the gym's low-key atmosphere, use personal trainers not employed by the gym.

Doing cardiovascular and light-weights exercises help with her job, she said, noting the constant air pressure and 400-pound drink carts make it more physical than many people might imagine.

Ron Bowman, a 51-year-old truck driver sporting 18-inch biceps, is a former powerlifter who now emcees powerlifting events.

"I'm just trying to maintain and stay in shape five times a week for 30 to 60 minutes. My wife, Donna, lifts down here, and she looks like she's 30. And my son, who's 26, is in here."

Bowman said novices shouldn't be intimidated by The Pit.

"Weights are relative. You do what you can do and progress the best you can.

"A lot of people have the perception this gym is a rough, old powerlifting gym, and it was in its day, but it's friendly. When you walk in the door, you're going to be helped or left alone (whichever you prefer)."

Ron Wall, who became a body builder in his early 50s, now is a personal trainer with clients who follow the "super slow" method of resistance training, using machines that strengthen the back or work the chest, arms and legs. Super slow involves breathing and focusing on the muscles being worked as each rep is slowly carried out.

His oldest client, 88-year-old Phyllis Ruth-enburg, has been doing the super slows for several years.

"She's amazing. She'll hop right on those machines," said Wall.

But, no, she's not a member of the powerlifting team.

By Rich Davis

Super Slow Workout

2009-02-05T16:41:00.005-05:00

Pre-Exhaustion Workout

Coach has personally taken thousands of individuals through pre-exhaustion workouts over the past 40 years. He is always on the cutting edge of proper training techniques. Coach provides the knowledge and motivation that psychs you up for your ultimate workout. Those of you that have trained under Coach won't ever forget the training session.

I see his students coming in for their workouts on Saturday morning at the Pit Barbell Club in Evansville, Indiana. Some of these guys have been with him since the early 70's. I haven't met any person in the industry that is as dedicated and honest as Dick Conner. Those of you who train with Coach have been fortunate to experience one of his workouts.

Does the video below bring back memories?

Stay Strong!

Super Slow Chin-up

2009-02-01T21:44:00.004-05:00

Coach Knows Best!

Coach has always taught his students the proper way to perform a chin-up. I had the privilege of taking Coach through a super slow training session 2 summers ago.

His intensity was frightening for a man in his late 60's. He did 4 chin-ups for a total time of 1:40 seconds. I saw only one other man exhibit such intensity. That was Arthur Jones back in the early 70's at Nautilus in Lake Helen, Florida.

It was an experience to see these two men go through a high intensity workout. If you have ever gone through a super slow session you know what its all about.

Check out the video below and give it a try.

Stay Strong!

The Pit Barbell Club - No Carpet, No Sauna, Just Iron

2009-01-18T17:56:00.014-05:00

Do You Walk The Walk?
(Challenge from The Pit Barbell Club)

My friend Daniel showed up the other day with another black eye and skinned up knuckles. (Youngsters!) Someone said the wrong thing to his fiance?. I’ve known him to get in a little scuffle (or two) in the past, but he doesn’t talk tough or run his mouth like so many wannabe fighters. Come to think of it, that’s generally the way you can recognize a real fighter? He is banged up from fighting.

How do you recognize a real Hard Core Gym? (Anyone can throw a few chains out and talk about how strong they are.) Powerlifting competition is the great equalizer. A lot of people talk a good game, but don’t move serious iron when there are witnesses. Powerlifting is the objective yardstick by which all gym lifters should be judged. Having said that; what if I told you I know of a gym that challenges everyone in the country to top their drug-tested team? Meet the Pit Barbell Club Team (in their own words):

Near downtown Evansville,Indiana-a deep red brick building sits unassumingly on the corner of Michigan and Edgar. In the late sixties the building was an old grocery store until it was purchased and made into a gym. The only identifying mark is a metal sculpture of a mace-wielding executioner hanging above the door. This daunting symbol tells everyone who dares to open the door that he is entering The Pit Barbell Club. The red color of the door reminds him of the blood shed everyday.

Entering The Pit resembles being warped back into time. The first machines he sees are old, blue first generation nautilus machines. Next he notices pictures of historical Powerlifting meets proudly lining the walls. As he eyes move along the wall, he sees youthful pictures of The Pit and owners Bud Downen and Coach Dick Conner. As he gazes at this photographic collection, he is comforted as he reads JESUS IS THE ANSWER on a plaque. He knows that this is more that just a motto. It symbolizes a high expectation of attitude and respect to be maintained in the gym.

Walking into the gym area he sees The Pit’s slogan painted on the wall: No Carpet, No Sauna, Just Iron. This truly epitomizes The Pit since there are no aerobic classes, and there are only three Schwinn Airdynes and two treadmills for those who believe in the wimpy act of cardiovascular conditioning. In the first gym area he finds about twenty old Nautilus machines and a few odd and end pieces. On the other side of the gym he spots pulley machines, Super Slow machines, Hammer Strength machines, pre-set straight and curl bars up to 130 pounds, dumbbells up to 150 pounds a few machines that Coach has made himself.

Venturing to the far side of the gym he sees a header that lists the results of the last drug tested competition that The Pit Team was involved in as well as the best result in each weight class and lift. Several other boards represent state, national and world champions. The Hall Of Fame boards show the name with the very best totals in each weight class for the open and master lifters. Coach’s newest board depicts drug-tested lifters accomplishing at least a 700-pound squat or deadlift and a 500-pound bench press.

Once passing all this he finally finds the Powerlifting area wherein stands five handmade power racks capable of holding the entire weight of the gym building and all of its contents. Three flat benches, a Monolift and an incline bench press, a hammer deadlift machine, and a deadlift platform are also scattered throughout the area.

One of the endearing qualities of The Pit is its ability to keep old tradition alive. For example, the look of The Pit compares to the look of an ancient dungeon not only by the old equipment, but also by the concrete floor with only a few rubber mats. The lifter doesn’t have to worry about any shiny weights glaring him in the eye or cushy carpet softening his image here.

However, The Pit also strives to bring new ideas into strength training. Lifter philosophies at The Pit differ as widely as the physiques of the people who lift here. Some lifters believe in using the old school approach of training with the ?Go Heavy or Go Home? Approach. The older, wiser lifters are constantly trying to teach those who have youth and ignorance that ?Lighter is Wiser?. Many of The Pit regulars are Super Slow?? Advocates and are immediately identifiable by the stopwatches hanging from their necks. A few lifters follow the teachings of Louie Simmons. These lifters are the ones who use chains and rubber bands yelling ?Speed!? or more tonnage!?

Coach, who incorporates several of these philosophies, recently made the best set of chains that any gym has ever seen. Coach is also giving praises to Author Jones, the founding father modern lifting techniques. Even with all these different philosophies in training The Pit still produces some of the finest drug tested lifters in the county.

Coach Conner had produced numerous national champions from teenage to master lifters since 1972. In the opinion of this writer, there is no other gym able to provide its lifters a place to train in close vicinity to their home and able to produce an eleven-man, drug tested team that can beat The Pit Team.

Powerlifting is one of the best ways to test your strength. A Pit lifter can take several challenging tests of strength such as strong man lifts from logs to grippers to either have their name written on one of the boards or to have their name immortalized on a brass plate. Coach is presently creating a unique set of strong men apparatuses.

Surrounding the gym like a wreath of fame are trophies of every shape and size from almost every organization in the world. This is a testimony to the consistency and strength of The Pit lifters.

OK, folks; I think Pit Barbell has issued a challenge to you and your gym! You can see their numbers in the photos. What have you got? Write me and tell me! If you think your friends are stronger ? I’ll pass the info on to the guy at The Pit!

Dick Conner Promotes Super Slow Training

2009-01-17T19:48:00.006-05:00

BO RAILEY

(EXERCISE INC. BROWNSBURG, IN):

I have been a high-intensity training enthusiast ever since I met Dick Conner at The Pit Barbell Club in 1983. While I was in college I trained with Dick and competed on his world-class powerlifting team. Dick has coached more champion (drug free) powerlifters than anyone alive. Of course we always trained 3 days a week: squat on Monday, bench press on Wednesday and deadlift on Friday. Because of this schedule, The Pit was, and still is, open only on Monday, Wednesday and Friday.

After college I moved to Indianapolis and started a personal training business. I began training all of my clients 2 or 3 days a week. However, in the early 1990’s Dick told me that he was having great success training some of his powerlifters only one day a week. I thought he was nuts! What if you had a bad workout? It would be a week before you could make up for it. How could you possibly get decent results training one day a week? I just couldn’t get my head around this concept. For 10 years Dick tried to get me to try this abbreviated approach. For 10 years, I ignored him and continued to train myself and my clients 2 or 3 times a week.

In 2003 Dick gave me a book that changed my thinking about training volume and frequency. It was entitled Ultimate Exercise and was written by a gentleman by the name of Doug McGuff, MD. Doug’s argument for brief and infrequent workouts was compelling enough for me to try an abbreviated approach. I started using the Superslow TM protocol as recommended by McGuff to increase the muscular loading and muscle fiber recruitment of each exercise. I cut back to one set of seven exercises, and trained twice a week. I also set up a couple of phone consultations with Dr. McGuff.

Doug defined progress as adding weight to most (or all) of my exercises every time I worked out. He also told me that while I could make good progress training twice a week, if my progress stopped I should train less frequently and “decrease the dose” by using fewer exercises per workout – and that’s exactly what happened. Before long I was training only three times every two weeks, on a Monday, Friday, Wednesday schedule. When I stopped progressing, I further reduced the frequency to once every five days, then six days, then seven days. I reduced the exercises to only four to five per workout. And within six months, at 38 years old, I found myself stronger and more muscular than I had ever been in my life.

I immediately converted all of my personal training clients to four to five exercises once every seven days. At first, everyone thought I was crazy. While the move to once a week initially cut my income in half, the new approach served to attract even more clients that were interested in a time-efficient approach to exercise. As it turned out, my new approach quickly made up for the revenue I lost with new clients coming in all the time.

It’s now been five years since I switched to a once-a-week protocol and I’m still getting stronger every time I train. I’ve even found that I can produce great results training as infrequently as once every 14 or 21 days. Dick Conner was right after all – it just took a doctor to get me to believe him.

Stay Strong!

Super Slow Workout

2009-01-09T21:46:00.000-05:00

Coach is a big believer in Super Slow Workouts. He has years of experience, having worked with thousands of people in his career.

There are several benefits to this type of training. People who train in this manner get amazing results. These workouts are very intense and difficult to complete. You need a knowledgeable coach who knows what they're doing.

Evansville, Indiana residents are very fortunate to have Coach Conner and Dan Franklin. These two men are very passionate about Super Slow Training. If you ever experienced one of their workout sessions you really appreciate these guys.

Coach Conner and Franklin are available for training at The Pit Barbell Club. If you want to experience an ever changing workout give these two a call.

Watch the Super Slow video below.

Give It a Try!

Proper Recovery Promotes Growth

2009-01-09T21:02:00.000-05:00

Coach Conner has always encourage his students to get proper rest and not to over train. He preached this information back in the mid 70's.

Dr Wayne Westcott has done research in the area of workout recovery. His latest research supports and confirms what Coach has been telling his student for the past 30 plus years.

Below is a video of Mike Mentzer training an individual on the Nautilus Combo Leg Extension/Leg Press Time Machine. This guy would never survived a session with Coach Conner. Check it and see what you think.

Stay Strong!

Jim Flanagan H.I.T.

2009-01-04T10:16:00.000-05:00

Nautilus Pullover Workout

Jim Flanagan trains a student on the Nautilus Pullover Machine. Notice the vintage Nautilus Machines in the background.

There are many of Arthur Jones former associates still training clients and using the H.I.T. principles.

Watch and Enjoy Jim's video below!

MedX 600 lbs Pulldown

2009-01-03T21:59:00.000-05:00

Super Slow Demo

This guys demonstrates a 600 pound lat pulldown on a MedX Machine. I would like to see his complete workout.

Checkout the video below.

Arthur Jones News Profile

2009-01-03T21:36:00.000-05:00

Arthur Jones Interview

Here is a nice interview on Arthur. He explain his thoughts on education, animal research, politics and airplanes. It's interesting to hear what he had to say in the 70's.

You'll enjoy this!

Nautilus H.I.T.

2009-01-03T21:09:00.000-05:00

Beethoven's 7th H.I.T Session

A couple of young guys explain Nautilus Training Principles during their workout. They good you a good insight on the benefits of proper training on second generation Nautilus.

This video brings back old memories of Coach taking us though an intense workout at The Pit.

Stay Strong!

H.I.T. Training Principles

2009-01-03T19:42:00.000-05:00

Dr.Ellington Darden Training Principles

Dr. Darden explains the H.I.T. training principles. He shares his knowledge on how individuals should perform proper exercises on Nautilus Strength equipment.

He is coaching one of his student through a brief but intense workout.

Watch Dr. Darden's video below.

Enjoy!