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Reflections from a Gymnastics assistant coaching course
1st June 2023
A guest post from Kath Maguire. Kath is the parent of one of our club’s gymnasts. She asked about doing some volunteering a couple of months ago and whether there was a course she could do. Here are her reflections from the day. “I’ve been thinking about volunteering for a while now but as it’s […]
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Hepburn’s laws- training manual

“The journey to becoming a champion of super strength begins with obtaining the right kind of knowledge.”

Doug Hepburn’s book on strength training is an excellent text about strongman training from 1980.

In it, he lists a few rules which he found to be essential when learning how to get strong.

You may be thinking “what can I learn about strength training from that old geezer? He doesn’t even have a twitter account!”

Well, Naseem Taleb in his book “Anifragile” talks about how things that worked 50 years ago, and continue to work are a good bet (the wheel springs to mind). 

Whilst everything in the last 5 years may be packaged and shiny and have a certification attached to it, the underlying principles of the human body have remained the same for far longer.

Here is a summary of Doug Hepburn’s “laws” and how his system complies with them.

  1. The setting of goals: sets a goal for each workout.
  2. Positive mental attitude: gives a goal which can be achieved in each workout. Eliminates failure.
  3. Proper rest and recuperation: provides the right number of workouts per week/ month.
  4. The correct percentage of maximum weight is used: prevents burning out by avoiding maximum poundages.
  5. The correct number of reps and sets: gives the ultimate result-producing number of sets and reps.
  6. doug hepburn's laws of trainingThe correct use of muscle pump: gives the correct amount and proper timing for the muscle to be pumped.
  7. Prevent over training: not possible with this method.
  8. Use basic exercises: uses the most result producing exercises: squat, press, bench press, curl, deadlift-row.
  9. Increase the number of nerve impulses to a given muscle in a given time: Works all types of muscle fibres along a fast-slow continuum in the same workout.
  10. You never got something for nothing: Hepburn’s system requires effort, resulting in long lasting benefits.
  11. Avoid illness and injury: By preventing overtraining, helps the body fight disease and heal quickly.
  12. Stick to it-iveness” (never give in): All sports build willpower and character.
  13. Courage and faith: all weight training programmes require these.

Some pretty good points in here that stand up 34 years later. The book is well laid out and offers sound advice on diet, as well as effective planning and recording of progress. 

It was good to reread this book and see how my own training programmes compare (The Excelsior 12 week Get Stronger training programme. )

Have you got any “laws” of training that you would like to share? Add comment below please. 

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Client Testimonials

Josh Steels: wheelchair tennis
I started working with James 3 years ago via the TASS programme. When James first met me, physically I was nowhere the best I could be. Since working with James I have seen vast improvements in my fitness and strength which has been put into great use on court. Each session is worked around making sure I am able to get the best quality training as well as catering for my chronic pain and fatigue levels. On top of this James has always been happy to meet at facilities that are best for myself meaning I could fit training sessions in on route to tournaments or camps.
 
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