Saturday, March 9, 2013

Welcome to The Club

Welcome to the RABC virtual hangout...

Rats Alley Barbell Club is a portion of the Finley Wellness Center in Finley, ND - nestled in the city auditorium, housed up on the old stage, were a multi-purpose weight rack and benches make up the majority of the stations were the RABC gets strong.

"Rats Alley" is the nickname of a little trail of alley ways behind some old buildings near the auditorium.  I thought it was a fitting name for the Barbell Club I wanted to begin.  RABC got its beginnings as a Kindle guide, located at http://tinyurl.com/rkofp alongside my other training guides. I thought it was needed to offer some kind of basic, old-school lifting program on Kindle.

Its like revisiting High School, but doing it right this time in the weight room. Or maybe returning to what you used to do right in your training way back when.

I also see another little mission with this tiny parcel of the internet:  Seeing as how a major new cult like following has arrived on the scene of fitness training, born out of 'workout of the day' posts being expressed....I honestly don't like them and what they do.  I feel the training is too extreme and should be avoided.

Its time for sensible, yet innovative exercise, to be something worth seeking and used in the right manner.  There will be no high reps here for time, or cutesy nicknamed workouts named after women's names.  Just solid, periodized, planned workouts to help you get stronger in the basics of deadlifts, squats, bench press, and more. 

I am not a powerlifter or competitive powerlifter, I am basically a trainer turned sports coach who still has a passion for training. I run competitively in 5K's, racing pretty seriously in them.  I coach track & field, basketball, and have also coached volleyball. 

If you are intimidated by the mega-hundred pound lifters and their advice and training they do, this is more tamed down and BASIC in the end of it.  I watched a documentary on a famous club in America, known for their world record holders - and realized that most of their programs are based around steroid cycling. You won't find that crap here. This is just good old, drug free, basic strength training plans to get you strong for fitness and sports.

Look for programs, shirts to buy, and more stuff with the RABC name on it.  I feel there is a need for good old basic strength work, without all the flash and funk and gear to get.  Just simple stuff that gets it done. And it won't waste your time either.

My RABC philosophy is based upon a tried & true program that I have seen being used for decades, I call it simply 'The program that never left the weight room", because I've seen it in HS, in two colleges, and other gyms I worked in as a trainer.  This program has always stuck around, and its because its proven to work.  I do not know the origin, but if a superhero program works and everyone does it year after year, season after season, its gotta be a solid program to follow and do.

As a primer, look at my Kindle guides of "Just The Workouts", and of course, the "Rats Alley Barbell Club Manual" at my Kindle store author page.  Another guide to use as a very quick, tap & go resource on Kindle apps/readers is "Just The Chart".  I have basically taken that chart on the wall or by the squat racks & benches, and converted it to a tap & go Kindle guide.  All the guides are only 99 cents each, so you can have 3 great resources for less than the cost of a fancy protein shake. Get them here at http://tinyurl.com/rkofp

Look for daily posts of workouts I will put up here, called "The Daily RAW", or Rats Alley Workout.

Not every day will have a workout, but most will have one.  Usually Mon-Fri will have something for you.  Look for basic strength workouts, and interval/kettlebell workouts as well thrown into the mix.

Lift twice, or three days a week, whichever fits your schedule the best.  The bottom line is that you will have a virtual club here to bounce ideas off and use for support.  Maybe you can't make it to a gym or an actual barbell club/group that does this type of stuff, but the RABC can be an online home for you, with no gym fees to worry about.

Welcome to the Club.

Coach Rick

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