Istvan "Steve" Javorek has been a fixture in the international lifting community for more than four decades. His career began in Romania, his birthplace, where he was the head weightlifting and conditioning coach at Clujana Athletic Club-Cluj from 1964 to 1982. In that span, he trained several junior and senior Romanian national weightlifting teams. In '83, the South Korean Olympic Committee invited him to coach its lifting team. Then he came to the United States. Javorek became an Aggie in 1984, serving as an all-sports conditioning coach and head weightlifting coach at Texas A & M University (College Station) for three years. From there, he went to Johnson County Community College in Overland Park, Kansas, where he's still a full-time professor of fitness and the all-sports conditioning head coach today. Since going abroad, his resume, which includes coaching everyone from Olympic-caliber strength athletes to hoops stars, including Wayne Simien (a 2005 NBA first-round draft pick by the Miami Heat) and Kareem Rush (currently with the Charlotte Bobcats), has grown as beefy as his pupils. Article has been generated with the help of Essay Writers.
His list of nicknames has lengthened considerably, as well: The "Dumbbell King"--aka "Coach Comrade" and "Coach Javorkian"--has delicately tortured athletes with his Big Fun and Tremendous Pleasure programs, to name but two of his most cleverly titled and wildly effective training regimens. Now Javorek turns his attention to bodybuilding, with a three-days-a-week, four-week program specifically designed to build strength and hypertrophy via a meticulously calculated progressive-resistance scheme. Before we proceed, here's what Coach Javorek has to say about his program. This program provides general fitness for anyone who wants to spend 1-1 1/2 hours exercising three times a week. It includes many dumbbell and barbell exercises beloved by bodybuilders, and follows my philosophy on bodybuilding and conditioning. For this program I chose six exercises (including combinations) per workout with eight sets per exercise. You may ask, 'Why eight sets? My answer: In order to get bigger and stronger, you should stimulate your muscle fibers for several sets, always starting with lighter intensities and finishing with heavy sets. As you'll see in this program, I vary the intensities from set to set within an exercise as well as throughout the four-week cycle. Week 1 is the least intense, with intensity increasing each subsequent week. You'll also notice that intensities oscillate during the week: Monday is moderate, Wednesday is low and Friday is the highest. But my reason for this is simple: I like to avoid the monotonous core of exercising. Mundane programs tire an athlete's neuromuscular system, which delays improvements in strength and size, and causes the whole body to suffer from a lack of success and satisfaction. I try to make my workouts enjoyable (relatively speaking) so they refresh the body and mind with varying exercises and intensities.
If that’s easy, they move another 200, but if it’s testy, they take a 100-pound increase - and so on until they find their limit. Besides staying extremely tight, lifters have to learn to ease the bar off the pins. Most try to jerk it upward. That invariably results in the bar’s being a bit too far back or too far forward, and it crashes back on the pins. The body has to be perfectly erect, and the eyes have to be forward. Looking up or down adversely affects the line as well. I tell them to think about grinding their feet down into the floor to establish a solid base, then to bring power up from that base into their legs, glutes, hips, back, shoulders and, finally, into the bar. All the while they must be sure that every muscle is tight before they squeeze the bar off the pins.
If the bar moves out of the proper alignment, it will either feel as if it’s been welded to the pins or run forward or backward. When someone is handling close to a half a ton, the weight doesn’t hang around long enough to allow for any adjustments. I had several athletes who handled more than 900 pounds and three who exceeded 1,000, which is heady ground for any strength athlete. After they’d limited out, I’d lower the weight considerably and have them support that poundage for a 20-to-30 second count. At their next squat session they always improved, stating that the weight that used to feel so heavy actually felt rather light. That’s because they’d overloaded all the groups responsible for supporting a heavy poundage, and the most important areas of all were the lower legs and ankles. Without that stable base, nothing else really matters. What else can you do to strengthen your ankles? Get in has begun meaning . Sit less, stand more. If you’re still young - and some 45-year olds are - participate in activities that force your ankles to work harder, such as basketball, soccer, volleyball, tennis, racquetball or cycling and running. If you qualify for a senior discount, just walk. Long hikes over rough terrain make your ankles do extra work to maintain balance, and that’s a good thing. Keep in mind that an ounce of prevention is still worth a pound of cure. Keeping your ankles strong will help you live an active lifestyle as you grow older. So make a place in your strength routine for at least one specific exercise for your lower legs and ankles, along with lots of other exercises that include them in the execution of the movement. The long-term benefits are well worth the effort.
Istvan "Steve" Javorek has been a fixture in the international lifting community for more than four decades. His career began in Romania, his birthplace, where he was the head weightlifting and conditioning coach at Clujana Athletic Club-Cluj from 1964 to 1982. In that span, he trained several junior and senior Romanian national weightlifting teams. In '83, the South Korean Olympic Committee invited him to coach its lifting team. Then he came to the United States. Javorek became an Aggie in 1984, serving as an all-sports conditioning coach and head weightlifting coach at Texas A & M University (College Station) for three years. From there, he went to Johnson County Community College in Overland Park, Kansas, where he's still a full-time professor of fitness and the all-sports conditioning head coach today. Since going abroad, his resume, which includes coaching everyone from Olympic-caliber strength athletes to hoops stars, including Wayne Simien (a 2005 NBA first-round draft pick by the Miami Heat) and Kareem Rush (currently with the Charlotte Bobcats), has grown as beefy as his pupils. Article has been generated with the help of Essay Writers.
His list of nicknames has lengthened considerably, as well: The "Dumbbell King"--aka "Coach Comrade" and "Coach Javorkian"--has delicately tortured athletes with his Big Fun and Tremendous Pleasure programs, to name but two of his most cleverly titled and wildly effective training regimens. Now Javorek turns his attention to bodybuilding, with a three-days-a-week, four-week program specifically designed to build strength and hypertrophy via a meticulously calculated progressive-resistance scheme. Before we proceed, here's what Coach Javorek has to say about his program. This program provides general fitness for anyone who wants to spend 1-1 1/2 hours exercising three times a week. It includes many dumbbell and barbell exercises beloved by bodybuilders, and follows my philosophy on bodybuilding and conditioning. For this program I chose six exercises (including combinations) per workout with eight sets per exercise. You may ask, 'Why eight sets? My answer: In order to get bigger and stronger, you should stimulate your muscle fibers for several sets, always starting with lighter intensities and finishing with heavy sets. As you'll see in this program, I vary the intensities from set to set within an exercise as well as throughout the four-week cycle. Week 1 is the least intense, with intensity increasing each subsequent week. You'll also notice that intensities oscillate during the week: Monday is moderate, Wednesday is low and Friday is the highest. But my reason for this is simple: I like to avoid the monotonous core of exercising. Mundane programs tire an athlete's neuromuscular system, which delays improvements in strength and size, and causes the whole body to suffer from a lack of success and satisfaction. I try to make my workouts enjoyable (relatively speaking) so they refresh the body and mind with varying exercises and intensities.
If that’s easy, they move another 200, but if it’s testy, they take a 100-pound increase - and so on until they find their limit. Besides staying extremely tight, lifters have to learn to ease the bar off the pins. Most try to jerk it upward. That invariably results in the bar’s being a bit too far back or too far forward, and it crashes back on the pins. The body has to be perfectly erect, and the eyes have to be forward. Looking up or down adversely affects the line as well. I tell them to think about grinding their feet down into the floor to establish a solid base, then to bring power up from that base into their legs, glutes, hips, back, shoulders and, finally, into the bar. All the while they must be sure that every muscle is tight before they squeeze the bar off the pins.
If the bar moves out of the proper alignment, it will either feel as if it’s been welded to the pins or run forward or backward. When someone is handling close to a half a ton, the weight doesn’t hang around long enough to allow for any adjustments. I had several athletes who handled more than 900 pounds and three who exceeded 1,000, which is heady ground for any strength athlete. After they’d limited out, I’d lower the weight considerably and have them support that poundage for a 20-to-30 second count. At their next squat session they always improved, stating that the weight that used to feel so heavy actually felt rather light. That’s because they’d overloaded all the groups responsible for supporting a heavy poundage, and the most important areas of all were the lower legs and ankles. Without that stable base, nothing else really matters. What else can you do to strengthen your ankles? Get in has begun meaning . Sit less, stand more. If you’re still young - and some 45-year olds are - participate in activities that force your ankles to work harder, such as basketball, soccer, volleyball, tennis, racquetball or cycling and running. If you qualify for a senior discount, just walk. Long hikes over rough terrain make your ankles do extra work to maintain balance, and that’s a good thing. Keep in mind that an ounce of prevention is still worth a pound of cure. Keeping your ankles strong will help you live an active lifestyle as you grow older. So make a place in your strength routine for at least one specific exercise for your lower legs and ankles, along with lots of other exercises that include them in the execution of the movement. The long-term benefits are well worth the effort.