The Revolution Begins, Ironman Training System. Sept 1991

By Fred Koch

In September of 1991, IronMan Bodybuilding Magazine , one of the the largest and most respected Magazines in history decided to release the periodization system Tudor Bompa theorized and myself and a great team of guys put together as ” The Ironman Training System”.

As I have been reading through the old articles it came to me that what we put together then is still relevant to, actually we were way ahead of our times. Since my writing and editing ability leaves a lot to be desired I will encourage you to read through the material. I am going to republish the articles as we released them. If you are one of those people that still question all the bullshit that you read on the web these days I am sure you will agree with me that something still is missing.

The importance of monitoring your spread sheets

As part of a series I did some years ago when I was Director of Tudor Bompa Institute I  did this lesson on why it was important to “monitor” your spread sheets and result graphs form your training program. I saw it today and thought it was worth publishing alone. Are there secrets here, yes. But….don’t bother if you are too lazy to perform the work to get to this point. It is not easy.

 

Newest You Tube Channel, Muscle Coach

Many People are still subscribing to my old You Tube page. This is the newest one.

(Click here)

Here is the link for my new You tube page. I took all the music out of the old ones and re-edited many of the new ones. This page is still active because many of the article I have written are linked here. The same videos are on the new page, plus many more..If you find an article and there is no link. Just let me know and I will fix it. fred@fredkoch.com

The Biggest Mistake in Modern Day Sports Training

The Biggest Mistake in Modern Sports Training

The “Core” (Abs and Lower Back) making up approximately 1/3 of the body, we all know that. What we have missed in strength is training the abdominals of the core like any other body part . Why do we strength train ever other body part with heavy weights  and NOT the abs? Are the muscles made up of some different fiber type? Do sports not really use the abdominals of the body to promote power like other muscle groups? Maybe we have been doing them wrong all these years. The Ab Mat changed all that. These are the question that hopefully will stay with you and give you some “food for thought” with this article and videos.

Finally found it. The Ab Bench

Damn, I have been looking where to buy this ab bench for a long time. Finally one of the readers sent me a link. I had alot to due to the design and use way back in the Ironman days. SO, I find the link to buy it and go to the You tube videos on how to use it. Guess what ? All the videos are wrong. The users do not know how to use it. Check out the wrong way here. Then I give you the right way. They don’t get the full stretch, thus not working the abs through a full range of motion. This bench is well worth the money.

Right Way:

Just incase you don’t have an ab bench or can’t find one, try this .

Check Out the rest of the ways to use it on my Yout Tube page. It is so amazing to me that people just don’t understand in 2017 how the abs acually work.

Any questions..fred@fredkoch.com or see Fred Koch Training on Facebook.

The Vanishing of the Ab Machine

I recieved a question from a reader the other day about where to find the rounded back ab bench I pushed so hard man years ago and still use here. You know, it just goes to show how far behind the fitness industry still is when it comes to new thinking. Check out this video and then you tell me what’s the deal? And no I don’t know where to find one ,so please tell us if you do.

In our gym here in Norway, the Bear Cave I had to have the machine cusotm designed. It is so well worth it no matter what it takes.

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Fred Koch Training is a place where I can rant in shorter time.

 

Heavy Abs for Women

This post is directed to all the idiots in training that are still in the dark ages of abdominal training. if you are not doing sit-ups with an Ab Mat and weight you might as well change careers.

Even at 45 …Ladies you can have abs.

                                    Ab mat sit ups with 32 kilos or around 70lbs…..

And yes it takes some work.

Tudor Originals-Bodybuilding part 1

Over the last few years I have tried to post some of the original handwritten material from Tudor. My mission by posting this is to show you even before the internet how a head of the industry Tudor was. Also you must see how editors change the orginal authors words as the years go by. Any true strength or fitness trainer must be aware of these changes. I have used this style for years in designing hands on programs for people. Some of the bodybuilders stories are on this page. See Thomas and Michael. See the hand written version below:

Cross -Country Ski Summer Strength part 2

In my first article on CCS (Cross-Country Skiing) I wrote about the importance of core training. I received more interest than I was expecting so I wanted to get this summer workout out as fast and as simply as possible. Sorry it got a little more complex than I wanted.  If you have any specific questions you are more than welcome to  write me in Norwegian..på norsk), if you like since, I know most of my readers here are Norwegian CCS.

This article became a lot longer than I thought because one of my coach friends reminded me that if a an athlete or  parent really believes in this this article will be their only chance to learn it without a lot of research, because the majority of coaches still don’t believe. Unfortunately he is probably right and thus the length.

Yes, I know it gives you a head ache to look at all this stuff, There are just illustrations to make the system easier. Everything you need is listed in the drop box link both in english and Norwegian. If you have any question just give me a call 975-61166. Can’t make it any easier.

Ole Einar with Fred learn the reverse grip-lat pulldown

Where does the strength program for the summer fit in the Annual Plan? Since the summer off season is so short we have to pre-plan.  Below is an example of a pre-planned summer program. (All this is in the following folder both in English and på norsk.) In theory using this program ,every Cross-country skier in Norway can have a program that is guaranteed to work this summer in 2 weeks.