1. You’ve trained champion bodybuilders who have won first place among 500 contestants. What’s your secret?
You are referring to the 1985 San Diego Bodybuilding Open. This was my most intense training period when I selected 2 of my staff members (both of whom had no prior bodybuilding experience) to compete in the San Diego Bodybuilding Open. I trained them for 1 year, 6 days a week, 4-6 hours a day. I controlled what they ate, when they slept and when they awakened. When my 2 staff members entered the San Diego Bodybuilding Open with over 500 contestants, they won 1st and 3rd. Obviously, this is not a reasonable goal for the average person.
1985 article detailing bodybuilding win of 1st and 3rd place for two women trained by Fred.
2. You have also trained others who are not professionals. How has your training differed among clients?
Well it depends on the person. I have only been training those of the general public since 1989 (or when I sold my gyms and retired). The age range of my clients has been as young as high school to those in their late 80s. I have trained both the morbidly obese, to the ideal weight person. In addition, not all my clients have been healthy. Several of my clients have had prior surgeries or injuries, so I have had to adjust my training to each individual case. However, what remains consistent among all my clients (regardless of body type, age, experience, or past injuries) is proper form and technique using fundamental weight training moves (most of which are featured in this book).
3. Did you yourself ever compete in bodybuilding competitions?
No, I never had the time. From 1970-1989 I owned and operated my clubs. I was there 7 days per week, at least 12 hour per day. I was dedicated to ensuring that all my members (over 13,000) remained injury free. In total, a minimum of 800 workouts a day occurred at my clubs so this required considerable dedication on my end.
4. What was your secret to ensuing that all your members remained injury free? You couldn’t have possibly overseen 800 workouts a day?
I personally trained each of my staff members (many of whom initially had no experience with weights) in the basic moves of proper weight training. All the exercises taught by my instructors, and therefore performed by my members, were carefully selected by me to ensure safety and results At all times, I had instructors at each corner of the weight training floors vigilantly watching and ensuring all exercises were properly executed. In addition, upon joining the club, each member was assigned a weight-training program that was tailored to their level of skill. The members then meet with an assigned instructor on a monthly basis to update their programs.
5. You had three clubs: a men’s club, women’s club, and tennis club. What were the details of each?
The men’s club was for men only, the women’s for women only, and the tennis club was a combination.
The facilities at the Women’s Club included not only a pristine weight room with a set of instructors present at all time to ensure the safety of all members, but also included extensive amenities with membership (e.g., classes in aerobics, yoga, and dance; facilities such as Olympic sized swimming pools, saunas, steam rooms, whirl pools, and sun beds; and valet parking) and offered additional services if desired (e.g., full-service beauty salon, including facials and massages; and a snack bar).
The Men’s Club also included an extensive weight room with instructors, but included slightly different amenities with membership (e.g., racket ball courts and pool tables; facilities such as saunas, steam rooms, whirl pools, ice plunge, and sun beds; full service laundry and supply; and valet parking) and offered additional services if desired (car washes, cocktail lounge, snack bar, and massages).
The tennis club included 15 lighted tennis courts, Olympic sized swimming pool, 5 racket ball courts, and a snack bar.
Fred at the Men’s Club in 1975.
Fred at the Tennis Club Opening in 1981
6. Where did you ever learn what was proper versus improper weight training?
My knowledge has been acquired through years of research and self-study. While I was a Navy SEAL, I was able to spend time with Monks in China who practiced marital arts. I watched them practice movements such as “Aikido,” which included movements like the “White Crane,” which imitates a pecking bird. The monks also watched how other animals, such as tigers, moved. This experience inspired me to watch and study my own body so that I could better understand human movement.
After I returned home and retired from the Navy SEALS, my career aspiration was to master how the body moved and how muscles worked so that I could help others achieve superior levels of fitness. To accomplish this, I began to study my own body in depth for hours at a time. Specifically, I would stand in front of my home mirrors for many hours each day, very carefully moving individual muscles, and vigilantly watching and studying how each moved and worked. In addition, I completed extensive coursework in anatomy, kinesiology, and neurology. In other words, my knowledge stems from a combination of events, experiences, and personal research.
7. I understand that your men’s and women’s clubs had tug-a-war teams. What were the specifics of this?
Yes, both of the clubs had tug-a-war teams for approximately 7 years purely for entertainment purposes. The clubs competed annually on the sand in Manhattan Beach, CA. I personally trained all the competitors for overall body strength. Over a 7-year period, this equated to approximately 20 people.
Fred with the Women’s Club tug-a-war team in 1982.
8. Have you ever completed the Iron Man Triathlon?
Yes, in 1982. However, I had not trained for it but was entered at the last minute. The story is this. I had selected 2 women to train for 1 year to compete in the Iron Man Triathlon, which is the epitome of overall fitness and consists of a 2.4-mile swim, 112-mile bike ride, and a 26.2-mile marathon (performed in that order without a break). I trained the women 4-6 days a week for 4-6 hours per day for 1 year in a combination of strength, endurance, and overall stamina (which included weight training, running, swimming, and biking). When the women entered the 1982 Iron Man, they placed 1st and 2nd out of approximately 100 competitors.
As for me, on the day of the 1982 Iron Man (at the age of 52), the two girls I had been training for a year for the competition surprised me with a name and entry number. Being a natural competitor, I accepted (despite no personal prior training), and finished 10th.
9. Are you a runner?
I used to be. When I was weight training hard 6 days per week several years ago, I used to run 5 miles thereafter (with the last half mile being backwards to emphasize the hamstrings). However, at my current age (85), my desire for running has diminished and is something I no longer do.
10. What is your current weight-training program? How does it compare to your program 40 years ago?
Presently, I train 6 days per week. Forty years ago, I also trained 6 days per week. However, my training program today lasts approximately 30 minutes. Forty years ago, it was at least 1 hour and much more intense. The moves have not changed, only the duration and intensity. As one ages, your strength, endurance, and flexibility diminishes. As such, you must adjust your workouts to avoid injury.
11. For the person who has never weight-trained before, what is your #1 piece of advice?
It is not the exercise itself that will produce harm to your body, but the way it’s executed. That’s why finding someone who understands the dangers and benefits of weight training is crucial.
12. How can someone find a good personal trainer? Today, so many trainers are certified. Does this impress you?
My best advice would be upon personal recommendations and experience. Today, the number of certifications available are endless and don’t necessarily equate to adequate knowledge of weight training. I have personally witnessed individuals (with the highest levels of certification) teach dangerous exercises and improper moves that could cause catastrophic injury to their clients.
13. How exactly do know Rachel?
While Rachel was in high school, she started experiencing chronic knee and back pain. Her doctor recommended that she strengthen her body through proper weight training. Since Rachel’s mom was one of my clients, she asked me if I would train her daughter. I consented. When I started training Rachel, she had no idea what she was doing – she was one of my worst clients; everything she did was wrong. However, she was exceedingly dedicated so I never gave up on her, and she soon became my star pupil. Once she moved on to college, she continued to weight train (using programs I had designed for her). And then during one of her summers, she served as my intern. Upon her return to college, she was able to help her advisor (Dr. Eric Grotzinger) with his frozen shoulder, such that he later proclaimed, “You changed my life.” After this event, Rachel became dedicated to learning my methods in depth, and simultaneously pursued graduate work in the exercise sciences. Eventually, we decided to co-author a book committed to teaching proper weight training.