Metal Rod Exercises: A Unique Collection of Exercises for Building Physical Strength [Paperback]

This is the manual written by Dr Lawrence Whitmore to present a new method of physical training that uses a metal rod to build strength and endurance, and is the produce of several years of research and development. The exercises have application to all sports, postural maintenance, martial art, dance, and more.

From the outset the manual identifies two main aspects of physical strength - tonic and phasic, more generally known as postural and moving strength - and the bridge between the two which is known as core stability. This is fundamental to practice of the exercises which emphasise holding a firm stance while using the rod.

The book is exceptionally well presented in slightly larger than A5 format, full colour cover and high quality greyscale illustrations throughout.

The text works on several different levels in an attempt to responsibly present a complete training method. It includes a detailed and well thought out background section giving relation to existing and historical practices in the areas of weight training and martial art. It attempts to promote the idea of Training to Survive as well as Training to Excel.

40 routines are given in a graduated series of three phases so that progress can be made more safely and effectively. A number of diagrams are given to illustrate the timings and intensities for each phase as the different types of strength develop.

A clear method for determining rod weight and length is given, which should help make the exercises more accessible for the beginner and more effective for the advanced trainer.

Other sections include:
• Safey in training with a metal rod
• How to hold and manouvre the rod
• Mechanics of a moving rod
• Physiology, muscle contraction, core stability
• Stance, posture, balance
• Applications in sport, martial art and dance
• Preparation of the rod and training ecology
• A collection of 25 different stretches

A final chapter gives a range of supporting material to develop the training beyond the practical aspects. This includes nutrition, ecology, mind, training and development, and mind and mentality in training.

A glossary of technical terms is appended along with a list of further reading and additional technical details about the rods.

The book is attractively presented with a number of Chinese kanji illustrations to enrichen the overall work. Binding is the more durable section sewn, making this a very full and intriguing book that rests somewhere between practical refenece book and work of art.

A simple yet advanced form of physical training, presented here for the first time with fully illustrated descriptions of 40 routines, and a host of supporting material.

Lawrence Whitmore was born in London in 1967. He graduated with a Ph.D. in Physics in 1994 and has been involved with the study and practice of sport, philosophy and kung-fu for many years, performing at an amateur level nationally and abroad in cycling since 1985. He performed Post Doctoral research at the University of Cambridge in the early 1990's before moving to America to work.

He has been involved on a volunteer basis with the London based educatonal charity The Template Foundation since 1991, and has found through this work a way to understand and appreciate some of the deeper aspects of training, and how for example physical training should ideally be accompanied by mental training.

Introduction

Physical strength is the product of most of the humans mental and physical systems acting together to cause the muscles to generate a force through contraction. Mental
toughness and focus, bodily coordination, intensity, muscular endurance, muscle size, energy supply and metabolism all play a part. The aim of this book is to introduce a newly developed method of building physical strength that uses a metal rod to train these various qualities through a collection of specially designed routines.

Posture and movement are associated with two aspects of physical strength, and it is proposed that these be called Tonic Strength and Phasic Strength respectively, due to
their relating to the tonic and phasic muscles. Different types of training leave a fingerprint on the trainee in terms of such things as musculature, definition, flexibility
and vascularity. The physical fingerprint of the Metal Rod Exercises can be characterised by the following ten factors:

• Strength from the fingers to the core
• Well proportioned musculature
• Tonic strength, including core stability
• Phasic strength
• Grip strength
• Muscular endurance
• Large dynamic range of strength
• Bilateral dexterity
• Bodily coordination
• Flexibility

An excellent material to use for the rods is stainless steel: it stays bright, leaves the hands clean after use, and gives a weight that is suitable for strength training. A guide is given later in the manual for determining the rod size and weight (pages 43-44). It is recommended that rod weights be chosen in a graduated way so that at first, over a period of say a year, two or three rods of increasing weight are used. This makes it possible to begin at a safe weight to learn the skill of rod handling and then with practice to find a rod weight that is suitable for longer term usage. The length of a rod makes its weight more difficult to handle than, say, a dumbbell of the same weight because of leverage and momentum, and this increases the effective training load.

In order to learn the techniques and to build strength gradually and safely, 40 exercises have been chosen and arranged into three progressive sets called ‘phases’, which are graduated in difficulty. The recommended minimum time for each phase is between 5 and 6 weeks. This is purely for learning purposes, and after the third phase the 40 exercises provide the building blocks for a personalised training programme.

The first phase develops Grip Strength (which is mainly in the muscles of the hands and forearms) and basic handling skills. The second phase begins to develop tonicm strength and phasic strength in the upper arms and shoulders. The third phase makes more complicated and demanding movements with a larger range of motion, emphasising the larger phasic muscle groups, such as the back and legs. This develops strength initially from the outside inward and then, once tonic strength and core stability have developed, from the inside outward. One to two hours of practice every other day is generally sufficient to make progress.

They make for a very simple form of training, efficient of time, and requiring only a single rod, making it possible to train with little restriction of time or place. No additional equipment is required. Combined with the stretching routines the exercises provide thorough training for flexibility and muscle tone: to concentrate purely on these aspects a lighter rod or staff can be used. As strength, muscle tone and flexibility are important for health, the exercises can also be used as part of a health and fitness improvement plan.

The exercises are especially good for developing core stability and muscular endurance, and for strengthening the fingers, hands and forearms. Back, shoulders, chest and arms, as well as the abdominal muscles are also much developed by the exercises. The crouching and lunging movements are especially good for developing strength and
flexibility in the legs. The nature of the movements is to train the body as a single whole integrated unit rather than as a collection of individual muscles. The strength developed is therefore well balanced and highly transferable into everyday life bringing improvements to posture and bearing as well as lifting capabilities.

The three phases are presented with detailed descriptions and photographs of all the routines. Benefits of the metal rod training for various sports and activities are given on
pages 22-25. A comprehensive series of stretches and a warm up routine are given on pages 49-61, and important training matters such as method, form, speed and breathing are related in the section ‘Training Issues’ on pages 27-47. Matters relating to training and well being are discussed on pages 149-161, including nutrition, ecology, mind, and
the mind and mentality in training. An appendix is given on pages 163-171, and this includes a ‘Question and Answer’ section, a glossary, contact section and a list of further
reading.

Important matters relating to safety while training with the rod are given on page 28. Due to the weight of the rods and the nature of the movements it is recommended that only people who are in good physical condition should use the exercises.