The German
Stone










The Stone Age Philosophy


Have you ever thought about how humans lived thousands of years ago? Hunting animals like sabre tooth tigers, building homes from scratch with no power tools, and simply living in an environment where you are not necessarily the top of the food chain. An immense amount of change has occurred including the industrial revolution, which has simply deprived society of simple natural selection. Things were a lot different when living was basic. Not only the hunt for food but having the defences from being food. Some studies have great evidence to support this-
Some Tutsi men in Rwanda exceeded the current world high jump record of 2.45 meters during initiation ceremonies in which they had to jump at least their own height to progress to manhood.
The speed of Australian aboriginals 20,000 years ago are based on a set of footprints, preserved in a fossilized claypan lake bed, of six men chasing prey.
An analysis of the footsteps of one of the men, dubbed T8, shows he reached speeds of 37 kph on a soft, muddy lake edge. Bolt, by comparison, reached a top speed of 42 kph during his then world 100 meters record of 9.69 seconds at last year's Beijing Olympics.
In an interview in the English university town of Cambridge where he was temporarily resident, McAllister said that, with modern training, spiked shoes and rubberized tracks, aboriginal hunters might have reached speeds of 45 kph.
"We can assume they are running close to their maximum if they are chasing an animal," he said.
"But if they can do that speed of 37 kph on very soft ground I suspect there is a strong chance they would have outdone Usain Bolt if they had all the advantages that he does.





Humans living in the new age work cycle - working 9 to 5 jobs, at desks and typing on computers. Eating food in out of plastic packets, cans, drink bottles. Today’s society involves no HUNT for food. We are creating a nation of weak human beings. It’s a cycle that we a now brought up into and it seems that no one looks past this, simple, fast food, and easy going eating habit. It is simply destroying our genetics and it is wrecking evolution because it is not simply "the strong survive" anyone out there will survive and reproduce making an on going down turn in evolution. The human race is already dieing out because of this, hence the prominence of obesity and lifestyle preventative diseases which is now classed as an epidemic, it is now the number 1 killer in the world. But we cannot blame society, because people are brought up in this society not knowing any different. The only thing we can do is educate, and show people how to replicate. What I mean by this is show them how to replicate what it was like back in the Stone Age. Heavy lifting - for building and defence, and cardio - for hunting and defence. Getting back to basics will not only be a part of training but a part of diet. We must replicate the Stone Age as if it was an optimal time of year when fruit is flourishing and there is good amount of animals to be hunted because you would not want to replicate many of the times the Stone Age went without food and were malnourished. This time back then could be spring or summer, and it is now the summer season so what a good time to start. These different training methods and eating habits can be done in many different ways but in this program I will put my own spin on things.








Training-
Will conclude of a mixture of heavy lifts and intense training but also add a new level of athleticism with some callisthenic (bodyweight) exercises. The heavy lifts will be replicating the labour intense building of homes and also hunting, like dragging or carrying a 100kg+ animal back to feed you family. The callisthenics is replicating hunting or being hunted, using bodyweight to wrestle and animal and or stab it, or simply being chased and having to climb a tree in a short amount of time, using and very powerful and athletic movements. Training will be almost every day but an exclusion of the weekend will be necessary for recovery and obvious social factors. German volume training will be partly emphasised as it utilises very basic lifts like dead lift that would be replicating the action of lifting a heavy log maybe for building a home, or simply picking up a dead animal. The callisthenic training is a mixture of exercises I have chosen to use as I see necessary.
Diet-
Trying to replicate what a Stone Age or pre industrial revolution person ate could be demanding, as you will not want to consume any dietary supplements like creatine or protein. Because this diet is meant to be simple and strait forward, I will be keeping it simple and strait forward. The basic rule of thumb will be one meal of chicken, one meal of red meat, and one meal of fish per day - this being with vegetables or salad. Any snacks in-between will consist of fruit or nuts. Being balanced is the aim here; also the nutrients found in any of these meals are incredible, and optimal for this level of training. Because of the intense and large amount of training you will need to be fuelling it with a lot of food, also not worry about fat intake of simple carb intake, did the stone age have diet soft drink or fat free cream, although you will not be eating or drinking either of those. The meat could have a lot of fats in it and the fruit does have simple sugars but the amount of output to energy input will be very close. FUEL the BEAST!




Meals-
1# chicken & vegetables (or salad)
2# red meat & vegetables
3# fish & salad (or veg)
4# hand full of nuts and 600ml milk
5# 2 pieces of fruit
6# oats or weetbix
The timing of meals can also play a role but trying to incorporate a perfect diet into our busy routines can be hard. As long you get number 1,2,3 meals in you are doing well but if you are peckish throughout the day you can use meals 4,5,6 but these should be placed in-between 1,2,3 eg 1,4,2,5,3. Having simple carbs after training is really beneficial as you may be in glycogen deficit, having these simple sugars can give you the energy you need strait after a session. Follow by a substantial meal half an hour later. There is an anabolic window that should be utilised after training. Imagine shed out in the sun, it is getting hammered with intense heat and filling up with hot air and the only thing to keep the things on the inside of the shed alive and well is cool air, well after training it is like opening up a window on that shed but wether you fill it with cool air and save the things inside it is up to you. In reality our body is starving for food after and intense session and our body will utilise any energy given to it, you need to make sure your giving it the right energy. Your body needs glycogen and protein for muscle repair. This anabolic window is only open for 45 minutes so you should be chucking the most nutrition foods in that shed window as you can.




The program- (this is a sample of the program I will be following, other programs to suit different levels of fitness can be made, if you want the exact program with full callisthenic exercises feel free to contact me)
Week 1 -
MONDAY-
Morning- (chest)
* Flat BB bench- 5x8
* Incline DB bench- 5x8
Afternoon- (shoulders, triceps )
* Strict press 8x8
* Skull crusher 8x8

TUESDAY- callisthenics and skipping- exercises including muscle ups. Hanging wipers etc

WEDNESDAY-
Morning- (back)
* Dead lift 8x8
* Weighted chins 5x8
Afternoon- (Biceps, forearms)
* Straight BB curl 8x8
* DB wrist curls (seated) 5x8

THURSDAY-
Morning- (legs)
* Squats 8x8
* callisthenics and skipping- exercises including muscle ups. Hanging wipers etc

FRIDAY-
Morning- (chest, biceps)
* Flat BB bench- 5x8
* Incline DB bench- 5x8
Afternoon- (shoulders, triceps)
* Strict press 8x8
* Skull crusher 8x8

























Week 2 –

MONDAY-

Morning- (back)
* Dead lift 10x8
* Weighted chins 5x8
Afternoon- (Biceps, forearms)
* Straight BB curls 8x8
* DB wrist curls (seated) 5x8

TUESDAY- callisthenics and skipping- exercises including muscle ups. Hanging wipers etc

WEDNESDAY-

Morning- (chest)
* Flat BB bench- 5x8
* Incline DB bench- 5x8
Afternoon- (shoulders, triceps)
* Strict press 8x8
* Skull crusher 8x8

THURSDAY-

Morning-(legs)
*Squats- 8x8
*callisthenics and skipping- exercises including muscle ups. Hanging wipers etc

FRIDAY-

Morning- (back)
* Dead lift 10x8
* Weighted chins 5x8
Afternoon- (Biceps, forearms)
* Straight bar curls 8x8
* DB wrist curls (seated) 5x8







The name-
The German Stone came to mind as it is a program that is defiantly getting back to basics and replicating stone age activities and movements, trying to achieve not only the health of a Stone Age human but also the physique of one, the thought of being as solid as a rock mentally and physically is my main desire that’s why the programs name involves "stone”. This stone is not just an average stone, it’s a German stone. The use of German volume training seemed vital in this program and it is such a good solid structure and has proven results. Although the program is probably simpler than most, it is still very effective.
Should you do this program?
If you are planning on doing this without extrinsic help it will be extremely hard not only the training but more so the diet. If you are planning to do this you will have to be 100% committed otherwise you will not get the desired results. You should implement some external motivator like a friend or family member to make sure you are following it to a point. You will need to log your training and diet and also your gains.
What preparation should I take to do this program?
This program is part of a periodisation program. Essentially this part or periodisation is called volume training. Before you do this program you should have previously done a high intensity program for at least 4 weeks. You should also have 1 week off for full recovery before starting. After this program you will go back to low volume for full recovery for at least 3 weeks.
How long should I follow this program?
No more, no less then 4 weeks. This training is high volume and will drain you. You need full preparation mind and body before starting this program as the 4 weeks will be a very rough and tough journey.




What to expect from this program? Phenomenal strength gains, lean mass gains, a change in body composition, an extreme sense of wellbeing and overall health.

If you need advice on the program or the full written plan ready to log your results or just a simple question about the program feel free to contact me.
Adyn Annetts- 0406026314

Resources- http://www.reuters.com/article/idUST...=11604&sp=true
http://www.bodybuilding.com/fun/luis13.htm
http://www.ironmagazineforums.com/tr...k-so-well.html
http://www.tmuscle.com/free_online_a...olume_training