ONE MAN ONE BARBELL
Highly effective strength training…for the other guy
DEDICATED TO MY SON, WILLIAM AND MY WIFE, EMILY. www.EndofThreeFitness.com
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TABLE OF CONTENTS Dedication..…………………………………1 Table of Contents………………………..2-3 The Origin…………………………………..4 The Other Guy?........................................5 Disclaimer…………………………………..6 Welcome………………………………….7-9 OMOB: Initial trial……………………..10-16 Becoming a Barbell Connoisseur…...17-28 – Poem………………………………18 – All Things Barbell………………...19 – Anatomy of The Barbell……..20-23 – Barbell Strength………………24-25 – Clean Up Items…………………..26 – Buying a barbell………………27-28
Nut & Bolts of Strength Training…….29-54 – Nuts & Bolts………………………30 – Training Goals………………..31-32 – Principles………………………….33 – Cycles…………………………34-35 – Squat…………………………..36-39 – Press…………………………..40-42 – Deadlift ………………………..43-46 – Olympic Lifting……………………47 – Snatch…………………………48-50 – Clean & Jerk………………….51-54 Ground Zero…………………………..55-62
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TABLE OF CONTENTS One Man One Barbell.……………….63-80 – Introduction.…………………..64-68 – Philosophy.……………………69-72 – The Versions.…………………73-74 – Version One.………………….75-77 – Version Two.………………….78-80 Volume.…………………………………….81 Which Lifts…………………………………82 Equipment...……………………………….83 Conditioning……………………………….84 Conclusion………………………………...85 OMOB FAQs…………………………..86-95 Max Lift Charts………………………96-104 Forms……………………………….105-110
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THE ORIGIN One Man One Barbell comes from years of training alone in a garage with only one barbell. I had never found a program that could fully suit my needs. I needed simplicity, but I also needed effectiveness. I tried many programs that came close, but none of them fully provided me with what I wanted…so I made my own. Since I was a freshman in high school I have been on a constant quest for strength and size. I ran through just about every single strength program out there. It was a fun journey, in which I learned a tremendous amount, but I always struggled with mental limitations. I never thought I would have a 500 lb deadlift or a 450 lb squat. I just figured I wasn’t that guy. I didn’t want to be a meathead who was crazy strong, but who couldn’t run to the end of the street and back without gasping for breath. Thinking this way made me think I could never be strong. Now, I am stronger than I ever thought possible. I am not a competitive lifter, and I don’t plan to be, but I can lift a quarter ton off of the ground and still run a sub-6-minute mile...in the same day. That is the kind of strength program I wanted, and that is what I have created.
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THE OTHER GUY? Highly effective strength training...for the other guy? I am the other guy, maybe you are too. Even though I’ve been obsessed with fitness for the last ten years, I never really had a ‘fitness home’. I always wanted to be good at everything. I would do strength training, but I knew I would never be as strong as a power lifter. I would run, but I knew I would never be as fast as an endurance athlete. However, I always knew that I could run faster than the power lifter and lift more than the endurance athlete. There was just one problem…no one cared. There was no forum for, or proving grounds for being good at both, or being good at everything. I didn’t necessarily love sport, I loved to train and now training has become the sport, for me.
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*** Disclaimer*** Before you embark on any physical fitness program, please consult a doctor. Copyright, 2012 by Jerred Moon and End of Three Fitness. All rights reserved.
*** Disclaimer***
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WELCOME TO OMOB
Welcome to the world of One Man One Barbell, a term coined by a man who used nothing but a barbell and his brain to come up with an extremely effective strength training program. The term, One Man One Barbell, doesn’t exclude women! The program has been tested on female athletes successfully; the term just illustrates the background of its creation.
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This book contains a plethora of information aimed at one thing, making you as strong as possible, while at the same time incorporating a high-level of conditioning. This is achieved through constantly varied, functional movement performed at high intensity or cycling, biking, rowing, etc. One Man One Barbell will take care of the strength – you take care of the conditioning. One Man One Barbell is also an excellent, standalone strength-training program for those who are looking to increase strength numbers. But is One Man One Barbell for you? There are a few simple things you need to know upfront. 1. 2. 3. 4.
There is no super-secret method that makes this program work – your effort spawns results. The program will be intense, the weight you lift will be heavy, your muscles will be fatigued, and it will not always be pleasant. You will not get stronger overnight. You must build slowly – that is the only way to keep your strength. If you aren’t ready to work – this program probably isn’t for you.
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The entire program in this book is designed to fit most humans out there, but not all. If you are an extreme beginner, uncomfortable lifting weights at maximal effort, and/or at high intensities, maybe you should work up to One Man One Barbell. Given the ‘Ground Zero’ program and the two different versions of One Man One Barbell provided, most everyone should be able to work up and through the entire system, but if you have zero experience with lifting or conditioning…this shouldn’t be your starting point. OMOB takes the most tried and true strength training principles out there and applies them in an unusual, yet extremely effective way. So, if you are ready to put in the work, make some great strength and conditioning gains, and become a better human – a better version of yourself – then let’s do it!! Again, welcome to the world of One Man One Barbell : Highly Effective Strength Training – for the Other Guy. -Jerred
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OMOB: INITIAL TRIAL This is a message I got from one of the Eo3 athletes in the initial testing of One Man One Barbell, one hour before he attempted a squat clean PR (personal record): “I just don’t know if I could possibly add any strength in only three weeks.” I mean it doesn’t seem possible, right? I pretty much told him, go big or go home! A few hours later I got a text message saying, “305!!” Which was a 15LB PR for the guy!! The OMOB Strength program produces unusual results with an unusual approach to strength training. The basics are there for highly effective strength training, but the approach to volume and intensity are a bit, well, unorthodox. So I knew I was going to have to back the program with results.
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TESTING The One Man One Barbell program hit me in the face like a sack of potatoes when I was training in my garage…call it an epiphany. I wrote down my ideas on scratch paper and my whiteboard, refined my ideas through reading and research then I tested the program. I was the first test subject; and I saw amazing results. I knew I had to push it out a bit further…I brought the program to one of the End of Three FIT coaches – he tried it and saw incredible strength gains. Then we decided to take it to some of the Eo3 athletes… again, all positive results with arrows pointed in the up direction. I have decided to share with you five test cases of athletes we tested. Each athlete went through varying cycles of One Man One Barbell with varying lifts. The results are different from person to person, but the results speak for themselves.
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ATHLETE 1 400 300
300 200
170
190
175
185
205
345
235 Pre OMOB Post OMOB
100 0 Clean
Push Press
Front Squat
DeadliD
This is athlete one: a 50-year-old male with a solid strength and conditioning base. This individual went through some initial training, known as ‘Ground Zero’ (introduced later), to prep for the full OMOB program. Maxes were tested before completing Ground Zero. After Ground Zero, the athlete only went through one full cycle of OMOB. The graph above shows that his results are quite impressive. • •
Average increase: 11.77% per lift Total pounds added: 105 LB across four lifts.
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ATHLETE 2 600 400 200 0
335 135
145
Snatch
185
195
Push Press
225
365
415
425
Pre OMOB
235
Post OMOB Clean
Squat
DeadliD
This is athlete two: a 27-year-old male with a very solid strength base and who was already moderately conditioned. This individual went through no lead-up program due to the level of strength he had already achieved. Maxes were tested before and after one cycle of OMOB. The athlete only went through one full cycle of OMOB. You can see above that the results are impressive and consistent. • •
Average increase: 5.72% per lift Total pounds added: 70 LB across four lifts.
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ATHLETE 3 400 200
170
190
255
275
315
355 Pre OMOB Post OMOB
0 Snatch
Clean & Jerk
Front Squat
This is athlete three: a 24-year-old male with a very solid strength and conditioning base. This individual went through no lead-up program due to the level of strength he had already achieved. Maxes were tested before and after three cycles of OMOB. The athlete went through three full cycles of OMOB. You can see above, the results are quite impressive. • •
Average increase: 10.76% per lift Total pounds added: 80 LB across three lifts.
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ATHLETE 4 300 200 100 0
75
115
Push Press
120 110
135 110
175 145
275 225 Pre OMOB Post OMOB
Clean
Bench
Squat
DeadliD
This is athlete four: a 28-year-old female who had very poor strength and no conditioning base. This individual went through a few cycles of both Ground Zero and OMOB. Maxes were tested before the cycles of ground zero and after two cycles of OMOB. You can see above that the results are again, quite impressive. • •
Average increase: 25.6% per lift Total pounds added: 155 LB across five lifts.
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ATHLETE 5 400 300 200
205
225
290
305
295
315 Pre OMOB Post OMOB
100 0 Snatch
Clean & Jerk
Front Squat
This is athlete five: a 25-year-old male with a very solid strength and conditioning base. This individual went through no lead-up program due to the level of strength he had already achieved. Maxes were tested before and after three cycles of OMOB. The athlete went through three full cycles of OMOB. • •
Average increase: 7.23% per lift Total pounds added: 55 LB across three lifts.
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BECOMING A...
BARBELL CONNOISSEUR
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