BROZ Knows

Question and answers by John Broz pulled from various blogs.



Basically, could you give us some more insight into your training protocols?

Train til you can't walk, eat, sleep, repeat.

Broz replies to question on over-training and injuries.

NOT training everyday leads to more injuries! IF you train everyday then your entire body is fatigued. Muscles, tendons, cartilage, ligaments, etc. When you train every other day, then the muscles and avascular tissues don't recover at the same pace. What happens is the muscles become fresh and recover but all the connective tissue is NOT. When the additional stress put on these weakened tissues (that never really got a chance to recover) by fresh muscles = injury. Lifting everyday keeps everything in a state that is equal and consistent within the system. A balance or harmony within. The fatigued muscles can't contract enough to harm the other tissues. The weak link moves from body part to body part, and in a sense is not letting the other parts max so that's when they are resting!

What do you do when progression halts? 

IT WILL! Training lifts will eventually start to go backwards as you enter into the "dark times". When you are so sore and fatigued that you cant even imagine lifting weights. This time is CRUCIAL to training. You MUST persevere and continue to train! Eventually your lifts will begin to improve and you will make progress and PR's while in a totally fatigued state. When you can make progress when feeling like this, this is when you are going somewhere.

To quote Antonio:"the day will never come when you can't lift the bar"

To quote my first coach:" If you wait til you feel good with no aches or pains to train, you will never be here"

How often do your lifters actually hit a PR ?

Depending on the lifter, their stage in learning and the lift, I've seen as long as 4 months to PR a lift and I've also seen PR's every workout in one of the exercises for over a month straight.

How would you modify your training protocol for over 30 lifters, if at all? 

If you have some sort of lifting base already then the adaption to this style will not take long. I began when I was 29. Obviously I didn't adapt as fast as my 16-19 yr old lifters did, but never the less I still did.

Do you find your lifters are more supple and mobile than regular weight trainers? I am talking on a day to day basis. Do your athletes Struggle to pick pens up off the floor, cant walk down steps properly? haha. Also after the 'dark times' have passed, do your athletes have a good general well being? or are they beaten up all the time? feeling groggy and lethargic in day to day life?

Usually after a period of multiple sessions daily, the warmup period becomes much shorter. Being stiff when not in the gym actually gets a bit worse. Personally, I was always waddling around until I started to train. During my training was the only time I wasn't stiff and felt mobile.

When the dark times pass then you feel better mentally - except for the "floating pain"

Is a sign of the "dark times" when you want to rip the face off of the friendly guy at the coffee shop just for making small talk?

Yes. There were times when I was so mentally drained that I couldn't drive home. Taking a nap on the gym floor sounded better than to have to drive. Eventually I would get home, sit in a chair and stare at a blank wall for hours. Starving, with food already pre-made in the fridge but too exhausted to get up and toss it into the microwave. 4 hours later I was somewhat functional. During that time I couldn't talk to anyone because the energy to listen or just move my lips was too much.

I call Pat Mendes "mumbling mendes". He is in such a state of fatigue most days that he mumbles so quietly that I can't even hear him.

What are your thoughts on early training? Ive read some stuff about the lower back being stiff and more prone to injury. How long should one wait before training stuff like squats after waking up? Also, do you have any advice on how to effectively loosen up tight hip flexors and quads?

Early training is ok. Actually in the PM sessions we start with the Classic lifts, whereas in the morning we start with the BS first. Because it's less violent and dynamic it's easier to use as a warmup. Make sure you are sweating before you add weight to the bar. Squat the bar as many times as needed to get warm.

How is the assistance done? To max + backdown sets just like the rest? Or light weights? Maybe alternate between heavy and light weights? 

The assistance exercises are usually done in a 3-5 rep range, for equal or greater total reps completed in the primary / opposing exercise. A 1RM is not necessary. If they are being done to help a joint (ex. presses or curls to help elbow pain) then keep in mind the primary reason is to increase blood flow to that area and help flush the joint, so greater volume and less intensity is more beneficial.

I read while looking through an outline of a Bulgarian routine that after three weeks they take a lighter week, but I don't know if Broz does this?

the only breaks we take is after a big comp.

Have you had experience personally or with any of your athletes doing this kind of training while losing weight? I'm not talking about large amounts just cutting off 20lbs of fat or so.

Losing weight if it's fat is ok, but be careful of your back. From my experience, every lifter that loses over 5% bdwt quickly tends to get lower back injuries. not sure why, but there seems to be some connection with waistline girth and lower back health.

Take the weight loss slow. you didnt get fat overnight, try not to lose it too quickly. The body loves consistency.

About how long do your workouts last? Do you have your lifters eat a little during the workout if it is longer? And how much time do you take between sets usually?

Morning workouts are usually 1-2 hrs, the afternoon is 3-4 hrs.

Never eat during and I encourage to not drink either. Eat before, between sessions and immediately after lifting we have protein shake, creatine and simple sugars before leaving the gym.

Between Snatch and Clean and Jerk we take 10-15 min break. Between Power Snatch and Power Clean, 5 min. No time before squats. They follow immediately after the lifts are completed.

It took me 11 tries to snatch my max yesterday, finally nailing it on the last try. should I have stopped at around 3-6 attempts or keep going if i want to push myself? I'm concerned about its affects on my recovery now I'm still in the dark times (only 4-5 days into training every day) and my hurts like a bitch, so i want to push it harder to get through this faster and adapt. 

There are maximum attempt guidelines that I use. Usually for experienced lifters we go to 1 rep max then take a maximum of 6 attempts for snatch at higher weight to strike a PR. The clean and jerk usually only 3. There are occasions when, depending on attitude and aggressiveness I let them continue to go after a weight as long as I believe that they have a shot at making it. The second that attempts look like they can't be made any longer I stop them. Usually when this happens the next lift is pretty much blasted, but if it results in a PR, then it's worth it. I have said many times that I have taken numerous attempts at certain weights. Usually it's when I have a goal or reached a time deadline that I set for my self and MUST make that lift by that day! This approach is ok - Once in a while, but you only have so much energy and if you shoot it all on one lift - especially the Snatch, then the Clean and Jerk becomes VERY difficult that day. As long as you make certain that you make it through the balance of the lifts that day with equal intensity then it's a GO.

You missed the question on Sundays and why they are only squatting for one session? 

If you can add more volume or intensity, go for it. The reason I don't do it on Sunday is simple: I spend enough time at the gym and personally don't want to be there 7 days a week for 6 hours. On Sunday I want to be in/out as fast as possible. It's only about 60-90 min. It's MY rest day.

Broz, why does he (Rob Adell from Broz's Gym) look up when he squats? I was just wondering what the benefit of looking up is. Thanks broz!

Because that's the way I taught him. The body follows the head

Hey Broz, I'm one of waxmans lifters. Just wanted to know your thoughts on sleeves and wraps and when to use them? If youre feeling good squat without the sleeves and wraps? or is it a personal preference thing.

When it's cold we use them more. only thing is that you get used to them and they become a crutch like all extras. try to avoid or limit use to cold temperatures.

Your lifters have some of the best squat form i've ever seen. Do you have them do any specific flexibility work to be able to get that depth and still maintain perfect form at the bottom of the squat?

Nope, just thousands of squats.

Hey Coach Broz, question regarding breathing: do you suggest inhaling before the negative or during the negative, to have better stabilization of your core? 

Before

I've heard suggestions on exhaling during the negative, inhaling at the bottom, then exhaling on the positive. Is this a good idea or is it better to just hold your breathe during the negative, then exhale on the positive? Just want to be clear, thanks.

Inhale at top, hold on decent, exhale on way up - but only 1/2, never all.

Broz, my knees are really starting to bother me....WHAT DO?also, how often do you get knee pain? you dont feel it all the time do you?

There will ALWAYS be a pain when training hard. might be in the calf, knee, quad, ham, trap, delt, back, etc. For most it's from an imbalance in something. the knee might be tight quad (vl) and a loose vmo.

Everytime i do ATG squats, i feel like the tendons that connect my quads to my knee are going to rip. i'm not making an excuse not to do them, i actually want to be able to squat heavier (ATG) Also, when i go heavier, the more my butt rises first before my chest and i end up doing very dangerous good mornings instead of squats. Tips?

Stay light and work on positions and flexibility. train smart. no hurry to lift big barbells if you are doing it wrong.

Broz i very much enjoy watching you vids.just a quick question if a guy is a powerlifter would you recommend using a hook grip or over under grip for deadlifting

Overhand with hook. Doing the over/under, IMO can develop the body in an unbalanced way and put unnecessary stress on the bicep.

I really would like to ask how I can maintain a more upright body position while doing BS. Front squat doesn't give me any trouble staying upright. But as soon as I have to put my arms/shoulders back to hold the bar I start to bend forward "too" much. Is there any way I can train/stretch or anything to keep my upperbody as upright as possible? Thanks!

Just do more reps with lighter weight and focus on position.

Hey John, do you instruct your lifters to sit back a tiny bit on their back squats? Because it looks slightly like Rob sits back a bit then sinks. Is it because of his recovery from his knee?

Always on the heels.

Broz- ever get a lifter with mobility issues? how do you go about correcting it?

Yes, and it's a long process for some. Takes serious dedication on the athletes part to do a lot of work outside the gym to gain flexibility.

I've seen a bunch of videos from your gym, and the ATG squats that I see are all similar in that the lower half of the decent is almost like a bounce. First thing that came to my mind when I saw that was "my god, those poor knees". lol. How are they not blowing out?

Because it doesn't put strain on the knees. Now the calves are another story...

I sometimes get frustrated with the volume work when I start missing lifts not being able to do the doubles,when that happens do I drop the weight more or stop there? On a side note, volume work on the classic lifts after max is the hardest part of the program for me and I've been skipping them some days because I'm a wuss.

If the volume work is 10-20kg less than the daily max, then do singles. Just get the reps in for total work volume

The volume is equally as important as the max attempts. The 1RM fatigues you, while teaching you to fight with "maximum" weights, but when you drop down to get the "volume" you are also fatigued so it teaches you how to become more efficient and quicker under the bar. Both the Max and Volume are important. Again, if they get difficult and you start missing too many, then drop a few more kg, or do singles.

On very heavy squats i often lose my balance forward and let the hips come up too fast, placing huge strain on my lower back. this actually resulted in a serious (trip to the ER) muscle spasm in the past (during lower frequency training). since starting every day squatting, this has improved, but it still becomes a problem at higher weights (hips coming up faster than shoulders, long good-morning like grind). will this fix itself or should i do something additional or differently to fix it? 

Look up at the ceiling. The body follows the head. If you are looking out or down this is usually the result.

When you get set to un-rack the bar, look up. Walk out and don't EVER look down to see where your feet are. If you maintain your head up, your upper back will stay tighter and your chances of keeping your hips under you increases.

How far should my feet be apart and at what angle my feet on the lifts/squats? I've had a coach tell me feet straightforward and shoulder width apart and I heard differently from other people.

feet position is not super important. experiment with what feels the most comfortable/powerful for you in the bottom position. whatever that is, just keep it consistant.

 

 John Broz replies to a number of questions.

1) Lunges suck and I think are very dangerous. When you go heavy,fast or simply aren't perfectly strict you have a tendency to push hard and because of the deep split you push off to one side and lean to the opposite as a reflex to get up. I have witnessed many people injure a knee doing this (including my wife - who refused to listen, snuck off to the "ladies only" section. She split her meniscus and I had to carry her to the hospital from the gym. She was out of commission for 4 months and 5 yrs later her knee is still jacked) Lunging down is NOT a natural way for the human body to lift. Do you ever see kids lunging down to grab something? It's an unnecessary risk with little benefit. That is the classic definition of dumb. You wanna stretch the quads? kneel down and lean back. This is a much better stretch. It stretches the quad more from the hip and not as much from the knee.

2) Jumping and plyos should be left to jumpers and track athletes who needs to jump. As a lifter we don't need that additional stress put on any joints. save the stress and energy for training.

3) %'s don't work. Plain and simple. How many times have you had to go in and hit a max but you didn't sleep well, feel under the weather etc. but have to lift a designated amount of weight? Conversely, how many times do you feel great but are only allowed to go to 65-75% when you really feel like you could hit a PR that day? It's hard enough to peak at a meet a few times a year and feel like you are prepared to hit weights that are pre-determined. How can you possibly do it every workout, every lift? simple - you can't.

4) The more often you attempt max, the more opportunities you are giving yourself to feel what max feels like, make max attempts, hit PR's, and it builds confidence. Eventually max is usual and as routine as walking down the street. Every morning I would squat at least 220 (usually more, but that was my "minimum" I HAD to do regardless of how I felt) like clockwork. I could do it just as easy as walking to my car to drive home. Pat is currently doing 250 every morning. It is so routine that at any given time, night or day 7 days/wk he would be able to do it without even blinking.

*****5) NOT training everyday leads to more injuries! IF you train everyday then your entire body is fatigued. Muscles, tendons, cartilage, ligaments, etc. When you train every other day, then the muscles and avascular tissues don't recover at the same pace. What happens is the muscles become fresh and recover but all the connective tissue is NOT. When the additional stress put on these weakened tissues (that never really got a chance to recover) by fresh muscles = injury. Lifting everyday keeps everything in a state that is equal and consistent within the system. A balance or harmony within. The fatigued muscles can't contract enough to harm the other tissues. The weak link moves from body part to body part, and in a sense is not letting the other parts max so that's when they are resting!

6) The progress from this program is because of the volume. Most people don't even come close to the amount of volume that it demands in regular workouts. The progress is wrongly attributed to the %'s and reps scheme. It's not. IT's the workload.

7) The human body cycles up and down at unpredictable waves. The program can't take that into account. What if you started 5 days earlier? Would you be more successful? It is not possible to predict how you will feel and start the program at an optimum time within your own cycle to have more success. You can't succeed every workout unless the #'s were skewed from the beginning.

****8) How many opportunities for PR's did you miss out on by spending an entire year only squatting 3x/wk when you could be doing 7-14? In a entire year, just squatting once a day = 2x the volume of this program. 2x/day for 12-14 sessions a week is 400% more. That's the only % that is important!

 

How many times a week do you typically do heavy squats with your athletes? Do you have days where you just practice form? Thanks!

No reason to practice form. They know how to stand up and sit down correctly. Go big or go home.

 

Do you instruct your lifters to sit back ("butt out") in the start of the descend and then drop down to rock bottom? I've heard different from different coaches, some say you should just "drop straight down" and others say you should sit back a little to engage more hip drive and stay more on the heels.

Sit back

Broz - is your goal for your lifters to have their feet straight pointed ahead while squatting or do you just let them work with whatever feels best?

Ideally yes, however whatever yields the highest results is best

What advantage do you see with feet pointed forward?

Hip and knee issues are SOMETIMES avoided from asymmetrical development

 

Do you still have your athletes drop 20-30 kg of their 1 RM after maxing out and make them do lots and lots of doubles or triples?

Depends on their total volume of other lifts / my agenda. Usually yes, but not that much. it's normally 10-15kg.

Broz I got a question, Have you ever come acrossed a Squat that is uneven (asymmetrical like left goes higher then right and vice versa) how do you fix that?

When I see it, I try to correct it on the fly. Usually this consists of 2 parts:

1) Make the lifter aware of it - and almost always they are in denial

2) Physically put them back into proper position and force the body to remember what "normal" is supposed to "feel" like.

This happens not only in squats, but all the lifts - and usually on a daily basis.

Another thing you might want to check that is a everyday occurrence is that one leg is prob longer than the other. lay face down on a bench and have someone check your heels to see if they are even. Chances are they are not.