Several months ago I posted Dave Pike's research paper on distance training (using the our strength training protocol) for the Air Force Academy. Dave mentioned that several participants, using standard training methods (the control group) switched to the other side when the research ended.
Here Dave reveals the results of his continuing use of our protocol:
Barry,
Just wanted to pass you some interesting results…as you know I’ve been following your program and doing the ASR speed training for a while now. Today I took the cadet Physical Fitness test here at the Academy. The test consists of pull-ups, standing long jump, sit-ups, push-ups and a 600yd run in that order. In each section you are allotted 2 minutes to do as many as possible then you move directly to the next section. To score a “max” on the test you have to do 21 pull-ups followed by 2 tries at a standing long jump over 8’8” then do 95 sit-ups, 72 push-ups then a 600yd run under 1:35. I had made a deal with the cadets in my squadron that if anyone met or beat my score or improved by over 100 points from their previous best score that I would have them over for a big party at the house. I had not done any training outside your lifting and ASR protocols specifically designed for this test...So I didn’t know what to expect other than I am stronger than ever in my life with a virtual max in the dead lift now over 460lbs—I weigh 173 at 7.3% body fat. All I can say is that I am amazed at my results on the PFT today:
Pull-ups: to max = 21. I stopped at 25—could have probably gotten 30—I initially was doing weighted pull-ups using your methods but quit about 3 months prior
Standing Long Jump: To max is 8’8”—with no previous practice my first jump was 9’2”
Sit-ups: max = 95…I stopped at 96 and was still cranking…The only ab work I do is Abs 45, Obliques 45 and what I call combos or alternating between the two.
Push-ups: max = 72…I stopped at 73 and was still going—think I could have hit 100…once again the only thing I do is the bench press and have gotten to where I can do 5, 1-arm, 1-leg push-ups each arm from Pavel’s Naked Warrior—I also do weighted Pistols with 30lbs on top of the dead lifts several times a week
600yd run—here’s where I amazed myself and everyone else. I ran a 1:25 which is so far the fastest of anyone who has taken the test…including the cadets many of whom are in great shape.
I could not believe how strong and powerful I felt as “the bear” never really jumped on. I did have to back down a bit as I strained my right hamstring during a flying sprint last Friday (I was 1/100th off my target time so decided to do another…bad move)…anyway, despite a cranky hamstring I still was able to bring it…I’m thinking I could have hit 1:20 had I been completely healthy.
The whole athletic department staff are the ones who administer the test to the cadets: All the head coaches, assistants and PE instructors…they couldn’t believe my performance. I told them it was all from dead lifts. I think my performance maybe turned enough heads to at least get some of them to read your book. I bought 2 more copies of your book and e-book for my squadron as I’ve been training some cadets who have also seen some great improvements and I lent one to the strength coach for track and field to read. He said he’d give it a read so I’m encouraged. Even if I can’t convince him or the jumps coach to train the vaulters I work with more in line with your protocol, at least I’ll be able to really help my normal, average cadets who need it the most.
Anyway…just wanted to tell you I’ve continued to be amazed at the results…I trained one of our female pole vaulters this summer using your methods and she ended up taking .13 off her first flying 10 and over 4 seconds off her 300m trial times. She is now working out with the team and is miserable with the “old school” traditional training methods they have her doing…In her case it is now a “curse” having the knowledge she does and not being able to train how she wants…I feel really bad for her.
Thanks for all you do Barry. I really enjoy reading the forums and your blogs on bearpowered.com
God Bless,
Dave Pike
Thank you Dave!
Barry Ross