Bully Busting 101 Part 3: Strength Training

The high school or workplace bully takes advantage of weaker people. As you become physically stronger, you will be 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 came across this training in the late 70’s. It was the first time in my scrawny life that I made a noticeable improvement in two months. The downside is that it is only good for about 6-8 weeks before the body becomes stale and you have to progress to another exercise 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

Cleanse 10 reps 5 sets

Overhead press 10 reps 5 sets

The clean bar It is one of the olympic style elevators. If you are inexperienced or a beginner, start with the empty bar. Stand with your feet shoulder-width apart. While bending your knees and keeping your back straight, grasp the bar with an overhead grip as you would in a deadlift. Straighten your legs until the bar is approximately thigh level.

Slightly bend your knees and then, using the strength of your hips, pull the bar upward while moving your hands under the bar. The bar should rest in front of your neck, on your hands up, with your elbows out. Like the front squat position.

Next, lower the bar to about the level of your knee.

This is very similar to lifting a litter bag or box on a counter or shelf at chest level. You must quickly lift the load from the thigh to chest level while changing your grip to get your hands under the object. If you are unsure about this move, seek competent help.

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

If you feel pinch-like pain in the back of your shoulders, your internal rotator muscles may be too short. In which case, press the bell of the bar in front of you. Better yet, use dumb bells. (One revelation of shortened internal rotator muscles is when the person’s arms hang relaxed and their knuckles face forward rather than outward.

DAY 2 and 5

Vertical rows 15-20 reps Only one set of each exercise

Bicep curls 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 so as not to allow the muscles to fully recover between sets. (You will need to ensure that all weights or machines are available for this arm workout so that there is no interference.) With your major muscles worked the day before, these high rep exercises give your arms more of a workout. and definition. Once you are done, you are done. Maybe warm up and cool down with some abdominal exercises, but don’t overdo this part of the workout. Each exercise is performed in good shape until failure.

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

Vertical row It is performed by holding the bar (or dumbbells) in an overhead grip, slightly closer than shoulder width apart. Raise the bar to approximately clavicle level before lowering the weight. (If you have rotator cuff problems, substitute this exercise with side pulls or incline row.)

Tea bicep curl should be done with your back to the wall. In this way, you minimize the risk of lower back injury or cheating in movement. Don’t rest at the top or bottom of the exercise. Use an EZ curl bar if available.

Triceps extensions (“break your nose”) are performed while lying on your back on a bench. Hold the bar out of your body. Keep your upper arms steady, while lowering your forearms toward your forehead. Don’t touch your forehead before straightening your forearms. One set with the palms facing you and the second set with the palms facing away from you.

DAY 3 and 6

Squats 1 set of 30

Run 1 to 6 kilometers (.6 to 4 miles) immediately after squats. You will feel wobbly at first. But you should feel stronger in the second or third week.

The squat is a great generator of strength and endurance. Keep your back flat and your feet flat on the floor. Just bend your knees so that they are just above your toes and your thighs are parallel to the ground. Start off without weights and then add a light or empty barbell. Some people lack flexibility and have to start with a broomstick.

Strive for good technique rather than heavy lifting. Start with an empty barbell or about a third of your body weight.

With the weight on your shoulders, inhale as you go down and exhale as you go up. Some lifters take a deep breath while standing, hold their breath, squat, and then exhale on the way up. The logic is that holding your breath momentarily makes the body more stable. Use it with caution if you want to test this type of breathing.

At first you will have to pause between a few reps. After a while you can do 30 uninterrupted repetitions. This will have you huffing and puffing in no time. If a bully tries to chase you or fight you, they will run out of breath before you do. (Then it is time to return the money).

DAY 7 -REST-

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