sure but i did just do something in the thread on elliot and strength training. I will just cut and paste as it's relevant here.
Percy talks abouts strength training in one of his books 'Athletics. How to become a champion.' chapter 11.
Percy talks about the 'two well-defined classes, viz. the body-conditioners and the weightlifters.'
The body-conditioners (or body-builders) were more concerned with "size and muscular definition than strength proper."
"It has been found that working with heavy weights and many repetitions, especially until very 'hot', grow big. The weights used are are not as heavy as those customarily used by the 'lifters' and the reps tend to be more extensive. Such men tend to be big and strong, but seldom the strongest."
"The practising 'lifter', however, approaches his problem in a different manner. firstly, his problem is to gain greater strength without any appreciable gain in size or body-weight,"
"So the lifter, to achieve his ends, viz. strenght without any appreciable gain in bulk, has evolved a different technique to that of the 'body-builder'. He works with maximum weights, and this alone ensures his 'reps' are reduced to a minimum, often only two or three."
"This approach necessarily reduces the time he can apply himself to his exertions. His training is then intensive, just as the body builder tends to train extensively."
"The intensive system is known to alter the nature of the muscle fibre - and to strengthen it - rather than get added strength from increased size of muscle. Some of the results are startling i might add."
--------------------------------------------------------------
and some random selections:
"I immediately set the veriest novice on his body-weight for the dead-lift, and what he can move 6 times but not 10 times becomes his starting weight for any exercise other than the dead-lift."
"And they increase the weight to be moved as soon as they can handle the exercise weight 10 times on most days. Three 'reps' of ten of the determined weight for each exercise will soon develop any runner to a strength quite sufficient to his needs as a runner. He will be said to have approached that strength when he hoists his won body-weight above his head by any means he cares to adopt."
"Summed up,the whole purpose of weight-conditioning, as any form of conditioning such as running the sand-hill, is to acquire enhanced 'power' in order that we can do a thing more powerfully, faster, better."
'and the feats of my most recent youthful athlete, Herb Elliot who after 4 months of very hard conditioning moved from a mile best of 4:20 to 4:00.4, at the age of 10 days over his 19th birthday as well as a 149.2 880y - a best-ever by an Australian."
"It may also be doubtful if the marathon runner of the future and his times will ge the results of the future by running alone."
"However, no athlete can really claim to be strong who is unable to heave his body-weight overhead, or curl in loose style some 80-90% of his body-weight. Those who can do no more than 50% of their body-weight overhead must be written off as amongst mankind's physical weaklings, Runnign alone is unlikely to imporve their sorry lot." (tough)
"That my teachings may be rather for the exclusive few who would aim high i do not deny. As i dislike watering down my methods to suit the level of the weaker and more numerous ones, i never expect my views to be really popular. That which appeals ot the many can never be exclusive. Championship and world class is rather exclusive still. Personally, i like it that way"
-------------------------------------------------------------
Percy also has a chapter later on titled 'Gymnastics and extra exercises a must' and also this chapter "Resistance exercises using the body: the bar-bell and the dumb-bell as added resistance." with some specifics.
1. The Snatch. To warm up.
2. The rowing motion. For arms, shoulders and abdominals.
3. The press. For pushing muscles, standing(military), bench press or best of all with heavy dumb-bells, exercising each arm alternatively.
4. Curls. Front and Reverse.
5. The dead-lift. With erect, straight back.
6. One handed swings.
The boys are also fond of pull downs where the equipment is available.
-------------------------------------------------------------
there are descriptions on each of these exercises and a little more stuff, but next time.
ps am i breaking copyright by doing this?