Tommy Kono was a tremendously talented weightlifter who was a world and Olympic champion for the United States back in the fifties.
Kono stated that back in 1952 when he was training for the Olympics (Kono won the lightweight gold medal that year), he would train three days a week on only four exercises, and equal or exceed world record totals during his training.
"Perform the prescribed number of reps for each move, then immediately move onto the next. After your last exercise, return to the first move and repeat the circuit up to three times. (Beginners, follow the tips with each exercise to make the moves easier.)"
1. BOSU-ball Squat-and-Press
Jack Lalanne was a pioneer in advocating the need to exercise and be fit. He led by example and was known as "the godfather of fitness". He lived to be 96, which is something I fear many current bodybuilders won't reach. His workout and healthy eating lifestyle is a classic example of what true classic physique training can accomplish for health and vitality.
1) Exercise and Nutrition. " …Exercise is king. Nutrition is queen. Put them together and you've got a kingdom!"
Marvelous Marvin Hagler was the toughest and best middle weight boxer and undisputed champion of the late 1970's - 1980's. He was undisputed champion from 1980 - 1987. If you watch his fights on youtube you will see that he was in excellent condition for every fight and back then fights were 15 rounds. Below you will see what he did to achieve his level of conditioning.
According to the "Ring Magazine" article, Hagler does the following:
Mondays, Wednesdays & Fridays:
CHEST : Barbell Bench Press, shoulder width grip, arms vertical with the bar. Elbows are never allowed to lock out. Warms up with 15 to 25 repetitions. From then on 5 sets, 8 to 10 reps. Incline Bench Press, 225 Ibs., 5 sets, 10 reps Dumbbell Flyes, 5 sets, 10 reps Cable Crossovers (standing) 5 sets, 12 reps
Two bars are loaded for the alternate exercises (one heavy, one light). Go from the heavy set to the light, pumping set without delay. Alternate Routine One and Routine Two and perform four workouts per week.
Monday/Thursday
Press Behind Neck - 4 sets of 2 reps
alternated with
Barbell Front Raise - 4 sets of 10 reps
Bench Press - 4 sets of 1 rep
alternated with