The Jettison Technique

By Dennis B. Weis “The Yukon Hercules”

Distributed by

www.dennisbweis.com

© 1998 Dennis B. Weis

2

Please Note:

This program contains exercises that, depending on your physical condition, may be hazardous to your health. Consult with your health care professional before attempting these exercises. User assumes all risk for performing the exercises described in this eReport. Use of this course constitutes a covenant not to bring any Lawsuit or action for injury caused by performing exercises Illustrated in this course.

3

The Jettison Technique

Have you ever desperately wanted a form of exercise that supplied a maximal degree of sustained resistance throughout the complete range of motion? More than likely you have. It’s the maximal sustained resistance of an exercise that develops incredible muscle mass. There are precious few exercises using regular barbells or dumbbells that even come close to creating sustained resistance during the actual time of work of an exercise set. This situation was addressed over two decades ago by Ernest F. Cottrell (a former power/bodybuilder and professional writer in the field of bodybuilding, powerlifting, anatomy, physiology, and nutrition) when he introduced a dynamic concept that he called the Jettison Technique. The basic execution of the Jettison Technique offers two different types of tenacious, blowtorch-intensive resistance:

1. Gravity resistance of free weights 2. Tensile resistance of 100% latex power cables

Your muscles will have the opportunity of working against two types of resistance: simultaneously in combination movements, or individually in separate movements. If you want to experience the ultimate surge of new muscle growth, master the Jettison Technique. Here’s how:

Step-1 Starting Weight

Select a poundage for a conventional barbell or dumbbell exercise that is approximately 60% of a weight with which you can perform 10 repetitions. For example, let’s assume that you can use 165 lbs. (including the weight of the exercise bar with collars) for one maximum 10-repetition sets. 60% of 165 is 99 Ibs. (round off to 100 lbs.). We’ll refer to this as the maximum poundage. [Note: For the sake of simplicity, whenever you arrive at an odd or unusable result (poundage) such as 99 lbs., round the answer off to the nearest 5 lbs.]

4

Step-2 Weight Loading Procedure

Exercise Selection: Standing Barbell Curl

Maximum Poundage (see above): 100 lbs. 70 Percent of Maximum Poundage: 70 lbs.

Load bar and secure plates with collars, bringing bar to 70 lbs. 30% of Maximum Poundage = 30 lbs. Load these 30 pounds of plates on the bar, outside of the collars.

Secure these plates in place by sliding an EZ clip collar on each end of the bar, bringing total barbell weight to 100 lbs. This secondary loading allows these plates to be quickly unloaded (“jettisoned”) when required.

Step-3

Power Cable Selection

Select a power cable that will allow you to perform 15 consecutive repetitions for a selected exercise. Obviously, certain power cables offer excessive tension on such exercise movements as the lateral raise, but not enough tension on exercises such as the barbell curl. Rather than purchase several cables to accommodate each and every exercise option, it would be better to select one that is middle-of-the-road, so to speak. Generally, the power cable is secured under the arch of each foot. It’s only a matter of spreading the feet out from the center to increase the resistance or moving the feet inward to lengthen the cable and decrease the resistance. Another option is to wrap the power cable around the foot to shorten it and thus increase the resistance.

Step-4 Combining the Equipment

Theoretically, Steps 1, 2 and 3 should give you a combined gravity resistance (starting weight) and tensile resistance (power cable) that will allow you to perform approximately 8 smooth, continuous reps. Bodybuilders differ in terms of muscular reserves (fast- versus slow-twitch muscle fibers), so the repetitions could be as low as 6 or perhaps as high as 10, with the combined starting weight and latex power cable. Simply add or subtract a few pounds or select another power cable, or both, to allow 8 repetitions.

5

Step-5 Performance

The Jettison Technique is initiated by securing the latex power cable under the arches of your feet. Next, reach down and grasp the power cable stirrup handles and the barbell and/or dumbbell(s) simultaneously. Now it’s time to assume the “get set” position for the selected exercise. With total concentration, perform 8 smooth reps, with perfect motion and form. The full reps should take as much as 5 seconds each. Immediately after the completion of the final rep, “Jettison” (release or dump) either the barbell/dumbbell or the power cable and continue the exercise to momentary failure with the single remaining piece of equipment. The particular exercise protocol that I have just described is the pure version of the Jettison Technique that Ernest F. Cottrell introduced and popularized. Over the past two decades, the Jettison Technique has been expanded to include modified and experimental protocols of super-high intensity. I’ll now outline the training regimen for each of these.

Modified Version

No. 1 Single Weight-Drop Method

Reps Pounds Barbell curl (with power cable) 8 100 Barbell curl (w/o power cable) failure 100 decrease weight by 30% Barbell curl (w/o power cable) failure 70

6

No. 2 10% Triple Weight-Drop

Using the same exercise and starting poundage as in the above method, the workout program would be as follow: Starting Weight Weight Reduction by 10%* (with power cable) (without power cable) 100 lbs. 90 lbs. 80 lbs. 70 lbs. As you will notice in this program, instead of reducing by 30%* of the starting poundage, only 10%* of the starting weight is removed from the bar at a time, then repping to failure. This is one weight-drop. With absolutely no rest, continue removing 10%* of the starting weight from the bar (after doing the reps to failure) for two more weight-drops. This equals one triple weight-drop (4sets in 1) and constitutes one series of the selected exercise.

Experimental Version

No. 1 25% Double Weight-Drop/Giant Cycle

This particular experimental version of the Jettison Technique consists of doing an isolationary (single-joint) movement and a compound (multi-joint) movement. For the sake of variety, rather than illustrated bicep movements, I’ll show how one series would look for the lateral and posterior aspects of deltoid development. Reps Pounds D.B. Lateral Raise (with power cable) 8 30 decrease weight by 25%* D.B. Lateral Raise (w/o power cable) failure 20-25 decrease weight by 25%* go to compound movement B.B. Press overhead 10 125 Back to D.B. Lateral Raise decrease weight by 25%* D.B. Lateral Raise (w/o power cable) failure 15

7

The starting weight of 30 lbs., for the Dumbbell Lateral Raises was determined by following the protocol explained earlier in Step 1. The starting weight of 125 lbs. For 10 reps in the Barbell Press Overhead is a calculated poundage based on 75 – 77 ½ % of a current one-rep maximum effort of 165 lbs. The original concept of beginning with an isolation movement (and the 25% weight decreases*) followed by a compound movement and concluding with the self-same isolation movement was originated by my friend Steve J. Allgeyer a former national level competitive bodybuilder and personal trainer to many bodybuilding superstars.

No. 2 25% Double Weight-Drop/Reverse Giant Cycle

As a spin off of the regular giant cycle, do the compound (multi-joint) Barbell Press Overhead exercise and the isolation (single-joint) Dumbbell Lateral Raise movement in a reverse manner: Reps Pounds Barbell Press Overhead (with power cable) 8 100 decrease weight by 25%* Barbell Press Overhead (w/o power cable) failure 75 decrease weight by 25%* go to isolation movement D.B. Lateral Raise (w/o power cable) 10 40 back to Barbell Press Overhead, previously decreased by 25%* Barbell Press Overhead (w/o power cable) failure 50 The starting weight of 100 lbs. for the Barbell Press Overhead was determined by following the protocol explained in Step 1. The Lateral Raise starting weight of 40 lbs. is a calculated poundage, based on an estimated 75-77 ½% of a current one-rep maximum. This concludes the basic training protocol for the Pure, Modified and Experimental versions of the Jettison Technique. Each example of the training protocol represents one series. With regard to the actual number of series a person should perform, the following information will be helpful.

8

Beginner (Up to 3 months of training experience)

Most beginners will make excellent progress on basic compound barbell and dumbbell exercises. I suggest that a beginner perform 3 sets of 10-12 reps, using either the barbell or the LifeLine power cable; don’t mix the two at present. During the first 3 months of training, simplicity is the best way to go.

Advanced Beginner (3 to 6 months of training)

Same advice as given above, but if an advanced beginner insists on performing the Jettison Technique perform 3 series of the pure version ONLY!

Intermediate (6 months to 1 year of training)

Do six series of the pure version or two series of the modified and/or experimental version if they are the only exercises you are doing for a selected muscle group. If you are doing one other exercise for the muscle group for a maximum of 3-4 sets, then perform only three series of the pure or one series of the modified and/or experimental version.

Advanced (Usually after 1 year of training)

Do eight series of the pure version or two-three series of the modified and/or experimental version if they are the only exercises you are doing for a select muscle group. If you are doing one other exercise for the muscle group for a maximum of 4-6 sets, then perform only five series of the pure or one series of the modified and/or experimental version. Rest-pauses of approximately 45 seconds to 1 ½ minutes are recommended between each series of the pure, modified, and experimental versions. Due to the progressive nature of the accumulated tension/fatigue factors, you may have to increase the rest-pauses by an additional 15 seconds when doing a second or third series. Another option would be to reduce the initial starting weight and/or power cable tension (or both) when doing more than one or two series. I would not advise using the Jettison Technique on more than two muscle groups or more than twice a week on nonconsecutive training days.

9

Generally, “first start” muscle growth will last approximately 3 to 4 weeks, then it will be time to change exercises for the muscle group or switch to a different muscle group. This is not a year-round, ongoing training protocol and should represent perhaps a 2-month block of training time per year.

NOTE Always use the original starting poundage As the basis for computing each of the subsequent

weight-drop poundages throughout each series.

A Final Comment

To obtain the latex power cable equipment mentioned in this eReport, I suggest that you log onto www.lifeline-usa.com. Stay flexed!

10

Selected EXERCISE DESCRIPTIONS

Overhead Dumbbell Shoulder Press

Start: Pull dumbbell and power cable stirrup handle(s) from floor to shoulders as if starting a military press. With dumbbells you can do the presses with the palms facing forward or with the palms facing inward. Each hand orientation will stress the deltoid complex slightly differently. Finish: Press the dumbbells upward to arm’s length overhead. Lower to the starting position at shoulder level. Repeat for the desired number of reps (Step 4), following again the protocol in Step 5.

Upright Row

Start: Grasp a barbell with a narrow overhand grip on the bar, with about four to six inches between index fingers. Stand erect with the barbell and power cables. Bend at the knees slightly with the barbell hanging at arm’s length across your upper thighs. Round your shoulders forward at the beginning of the exercise. At all costs avoid a back-and-forth movement of your torso as you perform the upright rows. Finish: Slowly pull (moving the elbows outward to the sides) the barbell and power cable up along the front of your body until the bar touches the underside of your chin (pull just to the lower sternal pec for another variation). Look up at the ceiling and roll your shoulders backwards. The elbows, while in this top position, should always remain higher than the hands. Hold this top position for a brief pause to maximize peak contraction of the muscle. Lower back to starting point. This is a tough exercise if you are tight in the shoulder structure, so use discretion. Again, I remind you to follow Steps 4 and 5.

11

Dumbbell Lateral Raise

Start: Grasp two dumbbells and power cable stirrup handles with an overhand grip and stand erect with the dumbbells touching the sides of the thighs. The palms of the hands should be facing each other with the arms slightly bent at the elbow joint. Lean about 20 degrees forward from the waist. Finish: Raise the dumbbells/power cables upward from the sides (leading with the elbows) in a semi-circle fashion until they reach an imaginary line parallel to the floor. At this top position rotate the hands so that the front parts of the dumbbells are lower than the back parts of the bells. This slight rotation of the hands puts more stress on the lateral head of the delt, and this in turn results in more shoulder width. Lower the dumbbells/power cables down to the starting point and repeat for the desired number of reps (Steps 4 and 5).

Overhead Barbell Extension

Start: Grasp a barbell (and power cable stirrup handle) in the middle of its bar with an overhand grip of about 10 inches (or narrower) between the index fingers. Stand erect. With the elbows pointing as nearly vertical as possible (and without moving them), let the forearms slowly raise the barbell and power cable up to straight arm’s length overhead (forearms will be in line with upper arm). Try not to let the elbows turn outward. Finish: Return the weight and power cable along the same arc to the starting point (base of neck). Repeat for the desired number of reps (Steps 4 and 5).

Barbell Curl Start: Reach down and grasp the bar and power cable stirrup handle with an underhand grip approximately shoulder-width apart. Stand erect so that the barbell rests across the upper thighs. Press the upper arms in against the side of the torso so that the elbows are locked above the hipbone. Finish: Inhale a deep breath of air and begin moving your forearms upward, curling the barbell in a semicircle from your thighs to your chin. As you curl the weight and attached power cable up, and beginning to exhale, flex your hands upward so that your hands precede the wrists. Slowly lower to the initial start position. Repeat for the desired number of reps (Step 4), following the protocol in Step 5.

12

One-Arm Alternate Dumbbell Curls

Start: Stand erect as in the barbell curl described previously, but hold the dumbbells and power cable down at the sides of your hips with your palms facing forward. While keeping the upper arms absolutely motionless, curl one dumbbell upward in a semicircular arc until it touches the frontal deltoid. Finish: Slowly lower the dumbbell and power cable back down to the starting point. Repeat this procedure in alternating fashion with each arm until Steps 4 and 5 are completed. Note: To accomplish the procedure for Step 2, you may opt to go with two dumbbells for the sake of convenience.

____________

Many more quality eReports and audiocassettes on bodybuilding and strength training will be published and produced in the near future. These eReports and audiocassettes will be filled with result-producing (almost “secret”) information. Be sure to watch for them at: