Tom Furman Fitness

Pavel Tsatsouline Over a Decade Ago

2012-01-25T12:16:00.000-08:00

"His body is more Bruce Lee than Arnold, and he's more interested in training for combat than training for the beach."

Over a decade ago this interview was published on Testosterone.net. What seemed unusual and exotic then, is commonplace now. It is quite worthwhile to read it over again. It was first published at these two links-

Part One
Part Two

An Interview with Pavel Tsatsouline  by Chris Shugart
"Get on the floor," the Russian said. He did not say please.
"Now? Here?" I asked.
"Yes, comrade."
"Uh, okay."
"Now, I want you to do push-ups, but I want you to turn your hands like this and breathe like this... "
So it began. Over the next hour, I learned to up the intensity of my squat, to instantly jack up the power of my bench press, and to increase the speed of my punch. No, I wasn't in some dank Russian gym and I wasn't in an elite European training center. I was in the lobby of the posh Hyatt Regency hotel in Columbus, Ohio, interviewing up and coming strength guru, Pavel Tsatsouline. It was the first interview I'd conducted that left me sore the next day.
I first heard about Pavel "The Evil Russian" Tsatsouline from those involved in the martial arts community. Many were breaking through their stretching plateaus by using his techniques. I picked up a few of his books and videos and was immediately struck by Pavel's in-your-face ideas about strength training. Frankly, I'd never heard of most of the exercises he'd written about and immediately disagreed with at least half of what he had to say. In other words, I was intrigued and had to learn more.
Pavel isn't a big guy, nor does he want to be. Wiry, functional strength and power is his game. His body is more Bruce Lee than Arnold, and he's more interested in training for combat than training for the beach. As a former physical training instructor for Spetsnaz, the Soviet special forces, his job wasn't to make them pretty, but to make them into efficient killing machines. The fact that they developed rock hard physiques was almost a side effect.
Pavel holds a Soviet Physical Culture degree in physiology and coaching and was also a nationally ranked athlete in the ethnic-strength sport of kettlebell lifting, a practice he's now attempting to popularize in America. These days, Pavel is proud to say he's a "capitalist running dog" and is living the good life in California with his American wife. Pavel spends his time writing books, making videos, holding seminars and training American SWAT team members and other law enforcement professionals.
I'm just glad he's on our side.

Testosterone: Pavel, you've written that bodybuilding is the worst thing to ever happen to strength training. What's up with that?
Pavel: I was quoting Dr. Ken Leistner and referred to the "new" bodybuilding, post Arnold and Franco. The stuff they do today in the gyms is more cosmetic surgery than strength training. The emphasis is on the hypertrophy of everything but contractile proteins. A typical dude with eighteen-inch pipes is a big joke on an arm-wrestling table... provided he has enough nerve to test his virtual muscle in this manly art.
Strength training for sports does not rely on sarcoplasmic hypertrophy, unless you are a sumo wrestler or a football lineman. It should focus on myofibrillar hypertrophy through many sets of low reps and, more importantly, on a host of neural factors: motoneuron excitability, neural drive, Golgi tendon organ disinhibition, etc. What bothers me is when newbies who come to the gym to up their strength for, say, Alpine skiing, are told to do three sets of ten for lunges, leg presses, leg curls, and other fluff instead of simply hitting five sets of five for squats or deads.

T: You're pretty quick to call out bodybuilders and their "fake" muscles. What's so bad about being big?
Pavel: It's a matter of preference, but in some activities super-sizing is inappropriate. Middleweight weightlifters are the strongest relative to their bodyweight. You don't see many 250 pound rock climbers because, well, they're all dead. As your bodyweight increases and you get heavier, your relative strength gets compromised more and more. Take a SWAT officer who has to carry 45 pounds of gear plus his bodyweight. If he weighs too much, he won't be able to get over a fence or climb into a window fast enough. So where relative strength is an issue, being too big is inappropriate.
If you're a lineman or a sumo wrestler, being big can make sense and if you do it for cosmetic reasons, then it's perfectly fine. Otherwise you must be very selective about what you are building. Rock climbers have a saying: A good climber has the lats of a flying squirrel, Popeye forearms, and the legs of a starved chicken. It's functional, for them.

T: So you're more about functional, real world strength?
Pavel: You bet. A friend fascinated with special warfare showed me his copy of what was supposed to be a Navy SEAL memoir. He pointed out a photo of frogmen boarding a ship. The caption read something like, "My guys can bench press 500 pounds because they have to."
If you have any sense you should ask two questions: 1) How many of your guys does it take to bench press 500 pounds? and 2) How is the bench press supposed to help you with any of the physical demands of your duty? One of the top tactical officers in the state of Texas, a Brit named Mark from SAPD, kicked butt at the last state SWAT competition. The man can knock off twenty-some pull-ups and does rock bottom one-legged squats with ease. How much does this officer bench? He tried it once and did 225. Not a bench press to write home about. But that it is the point.
Unless you are training purely for looks, you must focus on the strength needed for your sport, job, or lifestyle. When I got the contract from the state of New Mexico to develop new strength tests for their select Special Weapons And Tactics Teams, I did not contemplate the bench press or curls, but enforced ten pull-ups, ten rock bottom one-legged squats, and ten hanging leg raises. Everything performed with a forty-five pound plate, the weight of standard tactical gear. For pull-ups and leg raises the plate hangs on a waist belt; for one-legged squats the officer holds the plate in front of him.

T: Interesting. What can you offer bodybuilders?
Pavel: I can show them how to get stronger immediately by training their nervous systems. The best bodybuilders, when you think of Ronnie Coleman, Dorian Yates, or Arnold, they're very strong. Even if you don't feel like getting strong for the hell of it, you do not get the muscle density and muscle tone without heavy training. Besides, when you are stronger you are able to use more weight in your bodybuilding exercises. Will you make better gains curling 95 ten times or 115 ten times? It's a no-brainer.

T: Okay, so how are you going to accomplish this?
Pavel: Through various neurological phenomena. Let me show you something, Chris. Squeeze my hand.

T: Okay. [I squeeze his hand as hard as I can.]
Pavel: Now, tighten your abs, squeeze your glutes and crush my hand again. [I do]. Okay, what's the difference?

T: Did I squeeze your hand harder the second time?
Pavel: Much harder. It seems preposterous to a bodybuilder that clenching your cheeks and bracing your abs will strengthen your grip, but that's the way your body works. What I teach is just the opposite of isolation. Isolation is impossible anyway. There is something called irradiation.
Make a fist, Chris, a tight, white-knuckle fist. Notice how the tension spreads into your biceps, shoulder and chest. So whenever the load is meaningful, the tension will spread elsewhere. It's going to happen. If you try to fight it, you'll only hurt yourself.
Quotable Dr. Ken Leistner compared a bodybuilder to "a collection of body parts". That's really the problem. Used to "isolating" and doing exercising sitting and lying down, they have no knack of integrating their body as a unit. These guys walking around the Arnold Classic may be able to bench press 400 pounds, but most can't tackle a hundred pound metal ball, like one of my kettlebells. Some can't even clean it to their shoulders and most can't press it overhead, at least not without horrendous back bending. They just don't have the core strength and they can't integrate their whole body in the act.
Only by using those Malibu Ken and Barbie weights can you truly isolate. So you might as well decide to use your core muscles, brace your abs and your glutes and go the anti-isolation route. Bodybuilders may think that will take away from the contraction of the target muscle. We have just demonstrated with the grip test that this is not the case. Whenever you intelligently contract other muscles — your glutes, your abs, your diaphragm, and if you're working the upper body, your grip — you automatically increase the intensity of the contraction of the target muscles.

T: Haven't you written that squeezing the bar really hard when benching can increase your poundage?
Pavel: You can expect ten pounds within a workout or two. This works with any upper body exercise, including curling. There is one provision — you must do it either when you keep your reps very low, like five or less, or in the very last reps of a set. If you can normally do fifty push-ups, you can do five more using this technique. Get on the floor.
[The next thing I know, Pavel has me pumping out push-ups right there in the lobby. Since this was during the Arnold Classic, the lobby was filled with fitness babes. I tried my best to impress. Pavel showed me how to grip the floor as hard as I could with a claw-like grip, like I'm trying to twist a piece of it off, and contract my glutes and abs while doing the movement. Sure enough, I immediately felt stronger and was able to do more reps.]

T: [Panting] This is great stuff.
Pavel: By using extra muscle groups in a very intelligent fashion, you do not take anything away from the exercise. You increase the stimulation. Think if it as cheering versus cheating. You'll immediately get stronger. For example, flex your wrists during curls and you'll get even more stimulation to the biceps. And by doing all this you increase the tension which protects the joints. You end up getting a great workout with fewer exercises. You can do a curl and work the upper body with just a curl alone using these techniques.

T: Tell us about breathing and training.
Pavel: Russian scientists have studied the so-called pneumo-muscular reflex. Here's how this reflex works. Think of your muscles as loud speakers. Think of your brain as the CD player. The volume control is located in the abdominal cavity. These special baroreceptors sense the pressure. Whenever the intra-abdominal pressure goes up, it's like turning up the volume in your stereo and vice versa. So no matter how hard you're trying, if you decrease the intra-abdominal pressure you'll be immediately weaker.
When I teach people to do the splits, I teach them to minimize intra-abdominal pressure with a sigh of relief. But for strength you want to maximize the intra-abdominal pressure, that is , if you do not have a heart trouble or high-blood pressure. One reason why some martial artists exhibit such tremendous power is because they understand the importance of intra-abdominal pressure. They have a different way of putting it, but that's what they do. The loud "Kiai!" that you make when you strike the target increases the pressure in the abdomen and immediately amplifies the power. This is how a 130 pound man could strike with the force of a heavyweight boxer.
When I started arm wrestling, I was told by a professional in the sport, "Don't let me hear you breathe." This is because the moment you exhale, you'll get beat. Arm wrestling, by the way, is a very sophisticated sport in terms of incorporating all these techniques of using the body efficiently.
As Marty O'Neal, one of the top arm wrestlers in the Midwest, said, all of us have been beaten by somebody who doesn't look like anybody. In arm wrestling you find that more than in any other sport because these people really understand how to tap into their hidden reserves and use their muscle software.

T: How can we modify this karate breathing and apply it to weight training?
Pavel: You have to learn to maximize this internal pressure but time it with exertion, in martial arts lingo, "match the breath with the force." One way of doing this is to pull up the rectal sphincter to increase the pressure further, take a normal breath — 75% of maximal breath is usually recommended by Russian scientists — and then you expel the air at really high pressure with your teeth pressed against your tongue: "ts-ts-ts!" Make sure not to release all your air, you need it to protect your back and joints.
In some exercises you have to modify this. For example, in the bench press your rib cage would sink in, your shoulders would come up, and you would die about three inches off your chest. So in the bench, you wait until you reach your sticking point and then power breathe. In squats and deadlifts, of course, you have to hold your breath because you can't afford to lose the air; you need to stabilize your spine. If you are really hard-core you may apply a highly sophisticated "reversed breathing" technique to your squats and deads. If you are interested, pick up an April 2001 copy of Powerlifting USA.

T: Anything else on reflexes and bodybuilding?
Pavel: Think of them as muscle software. Being a bodybuilder is like having a powerful ThinkPad computer and only using it as a word processor. Think of a little 130 pound martial artist. This guy could break a stack of bricks. A bodybuilder who weighs twice as much would go to the hospital from that. Now, the bodybuilder may have a lot more hard drive, so to speak, but he's computer illiterate. He hasn't learned how to program his muscle software.
If you learn how to run your software — the pneumo-muscular reflex, irradiation, successive induction, etc. — you immediately get a lot more out of your computer, regardless of whether you're a lifter, an arm wrestler, or a bodybuilder. You don't have to sacrifice the function for the form. You can train this way to get big very fast, and you encourage myofibrillar hypertrophy, not just blowing yourself up like a balloon with soft, useless tissue.

T: So when you apply all these strength-training principles to bodybuilding, you can lift more weight, which means you get bigger, faster?
Pavel: Yes, and do it in much greater safety because your body is super stable under the load. That also means you can get bigger faster because you don't have to nurse injuries and resort to Barbie exercises.

T: Gotcha. Let's get into your history a little bit. Where did you grow up?
Pavel: I grew up in Latvia, one of the former Soviet republics, in the city of Riga.

T: Were you involved with sports?
Pavel: Martial arts. And then martial arts brought me to kettlebells, which happen to be a spectacular conditioning tool for any combat sport. I received a degree in sports science and physiology from the Physical Culture Institute and I did a stint with Spetsnaz as a PT drill instructor. What I do right now in the United States is the same thing, only kinder and gentler. [chuckling]

T: When did you come to the States?
Pavel: I came to the US in the early 90s. It was a time when you could get out of Russia, barely, and could still get into America. I started out doing all sorts of odd jobs, bouncing at a night club, selling hot dogs, etc. I started an unsuccessful import/export business with friends; I just didn't know a thing about it. I finally realized I'd better do something that I know about. So I rented an old bank vault and started a personal training business.

T: A bank vault was your personal training facility?
Pavel: Yes, an old bank vault with submarine doors and bars. You could hear the screams echo and the dropped deadlifts nicely. I did it for awhile in the Midwest along with some seminars. Last year my wife Julie and I moved to LA. Today I train SWAT and special response teams for various government agencies and write.

T: How did you get involved with writing books and articles?
Pavel: John Du Cane walked into one of my seminars one day and asked if I wanted to do a book. So we did a stretching book. Things started getting better and I got to know more and more people, mostly in the powerlifting community. I got interviewed by Powerlifting USA and wrote something for them. Then I started writing for Milo which was totally down my alley.

T: What's your current involvement with EAS and Muscle Media?
Pavel: Vince Andrich asked me to design the training program for the new EAS Supplement Review and I just started writing for Muscle Media.

T: They could use you. You were a top kettlebell lifter in Russia, correct?
Pavel: I was nationally ranked. Competitive kettlebell lifting involves one arm snatches and clean and jerks for repetitions. It's what they call a "military applied sport." They learned that a combination of high-rep kettlebell snatches and clean and jerks improved many motor abilities simultaneously. They measured strength by the three powerlifts and grip strength and it all went up. They measured strength-endurance with pull-ups and dips; it went up. They measured runs at various distances, sprints, vertical jumps, you name it. They all improved.
Ironically, in many instances the numbers went up more than with specific training. They had a bunch of college subjects go through the typical Soviet military PT program based on standing broad jump, pull-ups and a middle-distance run. One group did nothing but kettlebells. This group outdid the first group even though they didn't practice the actual exercises.

T: You mean those that did only kettlebell work beat out those actually practicing the events?
Pavel: Yes. They didn't practice pull-ups or anything, but the kettlebell group improved in those exercises. Can I explain it? No. But if something is in your face, even if you don't understand it, you'd better take it and run with it.

T: Fascinating. What's your stance on steroids?
Pavel: Obviously the Soviet teams have done plenty of the stuff. My background is in the military and steroids are not something that we used, although we did take stimulants on rough occasions. Personally, I'm opposed to steroids. No matter how knowledgeable you are, when you are messing with your endocrine system you have no idea which straw you are going draw in a long run. Any mathematician who studies non-linear dynamics will tell you that.

T: You write a lot about training men for combat. You say that a warrior doesn't have time to warm-up when someone is coming at him to kill him. So what did training men for war teach you about training the average person who just wants to be in better shape?
Pavel: What it taught me was that an average person has a much greater capacity than they think they have. For instance, when I give a seminar to the general public, I have these guys that come out of the seminar with about 30% more strength than when they went into it. They just learned to tap into their strength reserves much better.
I also learned a lot about psychological conditioning. If you believe you can do it, then it's something you can do and vice versa. If you believe that a warm-up is going to prevent an injury, then that's what's going to happen. This is the same thing as believing that if I don't wear my magic socks then I'm not going to win.
In the Russian military the alarm sounds in the middle of the night. The sergeant strikes a match and before it burns his hand you had better be dressed and on your way to get your gear and ammo. Warm-ups aren't appropriate for the military.
Ditto for law enforcement and other government agencies. These people do not have the luxury of a warm-up. Take the US Department of Energy, one of my clients. If a bad guy is going to try to hold up a nuclear power plant you can't tell him, "Sorry, I've got to warm up first."

T: So what do you think about warming up before a workout for the average guy? Is it overrated?
Pavel: You bet. Pyramiding with high reps and light weights or riding a bicycle is a waste of time or worse. You may progressively practice your technique, e.g. pulling 315 x 1, 405 x 1, and 455 x 1 before deadlifting five wheels, but do not abuse it. Motor learning geeks know that performing a skill out of the blue, a so-called retrieval practice, is very effective for learning. My friend Dr. Judd Biasiotto squatted 600 at the bodyweight of 132. He did this a couple of minutes after waking up and without any warm-ups.
Occasionally, usually in competition, you could improve your immediate performance by just supporting a 110 to 120% weight [of your max] a minute before going for the max, greasing the groove with the wave loading Charles Poliquin and Ian King have been writing about. But do not make a habit of it so your body does not get "spoiled."

T: I understand you have some strong opinions about our mag. What do you think of Testosterone?
Pavel: I think you provide a lot of great information, but you should save your Testosterone for the bite and not waste it on the bark. Some of your editorials sound like the ramblings of an old man who can do nothing but ogle women in a strip bar. Some reader mail could have been written by fifteen year olds bragging about their imaginary conquests. Save your Testosterone for the gym where it counts.

T: Hey, we like ogling women in strip bars! Fair enough, Pavel, but since we’ll likely reach 25 million hits this month, we must be doing something right. Next subject: Where do Americans screw up in the gym?
[Editor’s note: My people — the Finns — had 44 wars with Russia. Now I know why.]
Pavel: The so-called "high intensity training" is the worst. A bunch of lunatics from a galaxy far far away keep trying to convince us that their stuff works while their bench press has been stuck since Arnold’s first movie. Jimmy Stewart’s character in Harvey must have been a HIT Jedi; he said, "I wrestled with reality for thirty-five years and I’m happy to state that I finally won over it."
The point is, if you look at the training of the strongest people in the world, be it weightlifters, powerlifters, strongmen, whatever, there’s one universal truth. They always lift heavy, in terms of percentage of one rep max, they always keep their repetitions low, and they never, ever train to failure. The exceptions you can count on your fingers without taking your shoes off.
Look at Ed Coan. He can do a set of three in the squat with 875 pounds, but he could have done five reps. He does three and calls it a day. If he was dumb enough to listen to these high intensity idiots, he would have used a lighter weight, say 660, and done 12 reps to failure. Then the ambulance would have to be called because he would have blown out a hamstring. That would be the end of the greatest powerlifter in the world.

T: Isn’t intensity important for weight training?
Pavel: That’s correct, but the mainstream definition of intensity — a percentage of momentary ability — is very ephemeral. It’s meaningless. Dmitri Mendeleyev, Russian chemist and the author of the periodic table of elements, said that science does not start until you start measuring. The only way you can measure intensity is through the percentage of your one rep max, period.
If you look at the studies going back to 1962, you shall find that there is only one variable that matters and it’s the absolute value of tension. Not relative tension, like how hard it feels, but the absolute tension, how much force the muscle is exerting and the time the muscle spends under tension. Failure, fatigue and exhaustion do not factor in. In fact, when you train to failure, because of something called the Hebbian mechanisms, you train yourself to fail. You grease the failing groove of the nervous system. As Dr. Terry Todd, the father of American powerlifting, said, "Don’t train to fail, train to succeed."
So the next time you get brainwashed by the HIT Jedis, go into a powerlifting gym or a weightlifting gym and watch how the best people train. You’ll find a ton of weight, very low reps and no failure. Why low reps? Safety. It’s the tension of the supporting muscles that protect you. Low reps are generally much safer even if you’re using a heavy weight.
Twenty-rep squat programs are great. They’re worth doing once in a while, but don’t make it the mainstay of your training. You can’t have the focus with so many reps. You don’t respect the weight and you get hurt. People squat heavy with no problem, then blow out their backs loading a 45 pound plate. Why? They don’t respect the weight. It’s hard to respect something light. When you learn to keep your whole body tight — and you can only do it when the reps stay low — that’s when you can really achieve maximum safety.

T: But how are we supposed to build muscle with low rep training?
Pavel: I shall sum up the energetic theory of muscle hypertrophy without using any big words: If you get a pump with heavy weights you shall grow. You need the volume to really deplete the muscle, but you need the tension to increase the amino acid uptake. Now if you lift really heavy like a powerlifter and rest for five minutes in between sets, you have the tension but don’t have enough fatigue. If you start using the little color coded dumbbells and do a hundred reps, you have the fatigue and the pump, but not the tension. You may build some "virtual" muscles, but nothing else.
But if you set it up like this, if you use a heavy weight and do reps of five (not taken to failure) with only one or two minutes of rest for up to twenty sets, you’re going to be able to use a heavy weight and get a great pump. Every bodybuilder who’s tried this approach has reported sensational gains.
Just to give you an example, I was in the Muscle Media/EAS compound a couple of months ago. I put David Kennedy, the science editor, through a bench press workout that used this format and the high-tension techniques. Today his bench is going through the roof and his pecs are getting huge. It’s a lot more enjoyable way to train, too.
It’s almost like you’re posing under the barbell. Ironically, bodybuilding posing is so much more effective for getting definition than any high-rep program people do. That’s another mistake comrades make. They think high reps get them cut up. There’s nothing about high reps that makes you cut up. If you feel the burn that’s just exhaust fumes from your muscles, lactic acid. It doesn’t mean a thing. Muscle gets that "cut" look first of all when it’s very dense (heavier training, myofibrillar density etc.). Second of all, there’s great resting tension and that comes from high tension training such as heavy iron and posing.
So if bodybuilders would lay off their leg extensions for sets of twenty and instead go cramp your quads and pose them, they’ll get a lot better gains.

T: In your book and video Power to the People!, you talk a lot about two lifts — the deadlift and the all-but-forgotten bent press, or side press. Why the emphasis on those two lifts?
Pavel: The deadlift is the working class answer to the squat. The squat is a wonderful exercise, but it’s like a clean and jerk. You just don’t go out and learn to squat on your own. People complain about their blown out knees and their hurt backs. The proper squatting form that involves keeping your shins vertical, keeping the normal curve in the spine, not letting the knees bow in, keeping the whole body under tension, etc., it’s something that takes a lot of time to learn.
Most squatters don’t have the slightest clue how to carry the bar on their backs. It kills their wrists and it kills their shoulders. So the squat is a great exercise, but just like you don’t learn how to do gymnastics by yourself, you don’t learn how to squat without expert hands-on instruction. It can take years to learn. Besides, it requires a power rack and a spotter. Rephrase that, it requires a competent spotter.
With the deadlift on the other hand, you can drop the bar if you want to. You don’t need a spotter or a power rack. It’s also a much more natural movement. In our ontogenesis or development, there’s a reflex for the deadlift; it’s just extending your body. It’s very quick and easy to learn and it’s a skill you use everyday. Plus, you work more muscle groups. You work your shoulder girdle, your traps, your biceps, your forearms and your grip. Also, for athletes from sports where hypertrophy in the legs is not recommended, the deadlift is a great exercise. UFC champ Ken Shamrock is among the smart combat athletes who chose the dead over the squat.
If you are a bodybuilder and your legs are your strong body part, consider deads as your only leg exercise. I coached Jim Wilke, who went on to become one of the top natural bodybuilders in Minnesota, and it worked like a charm for him.

T: Okay, so what about the side press?
Pavel: The old-fashioned side press, or an overhead press with a sideways lean, is great for the shoulders, lats, and waist, but it is just a cherry on top of the deadlift sundae.

T: So if a person is super busy and can only get two workouts per week, they need to use the side press and the deadlift.
Pavel: A bodybuilder could make it the bench press and the deadlift. It’s the most comprehensive workout you could possibly hope for, especially if you use all the high-tension techniques we’ve been talking about. You’ll be able to use every muscle in your body at the same time.

T: Is soreness necessary?
Pavel: Nobody knows. People have gained with soreness and without soreness. One thing is for sure, you can’t use soreness as an indicator of progress. The only meaningful gauge is the increase in your strength or your muscle mass. Soreness doesn’t mean a thing. For athletes and hard living comrades, so to speak, soreness is not an option either.
If there’s a hostage situation, a tactical officer can’t say, "Sorry, Captain, I did my squats two days ago and I can’t walk." That’s not an option. If you can’t perform on a dime, if you’re all stiff and tired, you’re lunch. Evolution is still at work. You must eliminate the soreness.
Let’s say you’re a martial artist. Martial artists are enamoured with high reps and low weights. They are under this impression that heavy weights build huge muscles. So these fighters are so exhausted from their silly fifty rep squats and thirty rep bench presses, that they have no energy left for their martial arts practice. They can’t punch, they can’t kick, and before you know it they give up strength training, if you can call that strength training in the first place.
If they go to low rep, heavy, non-exhaustive training — three sets of three or five sets of five — they would not get sore. This is what I teach to SWAT teams to keep them ready for action around the clock. If you are into combat sports, read the March 2001 issue of MILO and watch the Rapid Response videos of a PT training course I gave to Texas SWAT teams.

T: You’ve written a popular book on ab training. Where do people go wrong when it comes to abdominal training?
Pavel: Everywhere! Number one is this ridiculous notion that you have to use high reps to get cut up. Getting cut up is a function of resting tension in the muscle and low body fat. That’s all there is to it. Think of Bruce Lee who did a lot of isometrics, the ultimate high tension training. The guy was wiry, lean and hard. Some women will start doing high-rep programs thinking they’re going to cut up and some of them instead start gaining mass, especially glycogen and water.
You get so beat up from high reps you can barely sneeze. It’s like rigor mortis. So go heavy. Use a heavy weight but don’t get a pump. That means you keep your sets low and you rest a lot. Three sets of five is more than adequate for the abs, but the secret is to find a very challenging exercise. One option is to use a ton of plates or even a loaded barbell, as many of my powerlifting buddies do, and do sit-ups with it. But who really wants to do a sit-up with 225 pounds? It’s awkward, plus the technique has to be really precise. So you may want to choose a drill with poor leverage instead, e.g. the Janda sit-up or the dragon flag.
The other problem is exercise selection. There is this notion that abs can be isolated from the hip flexors by eliminating the movement in the hip joint, like they do in the crunch. It’s a big joke. It’s like saying that you are what you eat. You are a bagel. Doesn’t work like that.
You can only inhibit the hip flexors neurologically. Eastern European Professor Vladimir Janda developed a special sit-up where your training partner places his hands under your calves and pulls back. You attempt to sit-up while steadily pushing against his hands. This activates the hip extensor muscles. Reciprocal inhibition takes place and the hip flexors relax. Back stress is eliminated and the abs are isolated!
[Editor’s note: Read our Evolution of Ab Training article for more info (and pics) of the Janda sit-up.]
So if you want to train your abs well, first of all do the power breathing techniques we’ve discussed and second, do Janda sit-ups. That’s the cornerstone of all ab training. In addition, you may want to add some other drills, but certainly not crunches. They belong in the junk pile of history next to Communism.

T: Your Ab Pavelizer device simulates a Janda sit-up, but you don’t have to have a partner, correct?
Pavel: Yes it does. As my friend Clarence Bass stated on his web site, a partner tends to help you and the device doesn’t. The Pavelizer is my creation so it’s just as indifferent to your pain as I am. If you can do five reps with it, you are a stud. This is the only ab training device that’s catching on in the powerlifting circles. Normally you don’t see a powerlifter using an ab device; it’s like seeing one wear pink tights. But the powerlifters like it because it’s so damn hard. Unlike a regular sit-up, it teaches you to contract all your midsection muscles the way you should for a deadlift, squat or overhead press. It teaches you to get tight under a bar.
[Editor’s note: Chris reviewed the Pavelizer in issue #121’s Stuff We Like column. There he said it was an good device but the workmanship was on the shoddy side. However, Chris says it has since been redesigned and the overall quality and usability has been much improved.]

T: Let’s talk about stretching. In your book on stretching, Relax into Stretch, the first words in the book are, "Stretching is NOT the best way to become flexible!" Explain that.
Pavel: The traditional Western approach to flexibility has failed because it started with the assumption that muscles and connective tissues need to be physically stretched. The premise that you need to stretch if you want to be flexible is wrong. Try this test. While standing, extend your leg out to the side at a 90 degree angle and place it on a table or chair. Now put that leg down and do it with the other leg. It’s easy. So what stops you from spreading both legs at the same time and doing the splits, or what Russian ballet dancers call "the dead split"? It has nothing to do with "short" muscles.
No muscles run from one leg to the other! No tendon, no ligaments, nothing but skin. So why can’t you do the splits? Fear and tension. The muscles tighten up and resist lengthening. Russian scientists call it antagonist passive insufficiency. It’s not short muscles or connective tissue that makes you tight; it’s your nervous system!
If you spend a lot of time walking or sitting a certain way, your muscles accept that length as normal. And whenever you try to elongate the muscles beyond that, the stretch reflex fires and it reins the muscle right back in. The key to exceptional flexibility is to control the stretch reflex, learn to override it and learn to relax the muscle into the stretch. Your muscles are already long enough to do the splits; they just don’t know it yet. So just like with strength training, I teach people to run their muscle software by manipulating tension and breathing.

T: Why should bodybuilders stretch?
Pavel: There are many reasons. For example, in my book I demonstrate a stretch for the hamstrings that’s favored by Russian weightlifters. If you’re one of those people who have a hell of a time keeping the arch in the back during deadlifts, squats or good mornings, that’s the stretch that’ll teach you how to do it. Russian scientist Robert Roman determined that you lose 15% of your pulling strength if you pull with a rounded back.
Also, if you improve the flexibility of your shoulders you can squat in greater comfort. If you increase the flexibility of the spine, you’ll bench more weight because your rib cage is much more open. There are also some esoteric forms of stretching that can make you stronger or bigger, such as loaded passive stretching.

T: What’s that exactly?
Pavel: Yefimov found out in 1977 that this type of stretching was really effective at increasing your strength. It’s literal stretching. You use fairly light weight and you let the weight stretch out the muscle after a set. For instance, between sets of barbell curls you sit on an incline bench and let two dumbbells stretch your bis. Don’t try to relax or contract the muscle. You just let it hang for about ten seconds. That sort of thing makes you stronger, although no one is sure why.
If you’re a lifter, you’ll find that an intelligent approach to flexibility is going to increase your total. For instance, some lifters can’t lock out a deadlift because their hip flexors are too damned tight. The right stretching can help you get your numbers up so you can drive without the emergency break on. Last year I helped Eddy Coan with his adductors and hip flexors; now he sent one of his powerlifting buddies to my booth at the Arnold so I could fix his sumos.

T: Describe your infamous "ladder" drills.
Pavel: It is the Soviet Special Forces favorite for upping strength endurance. They are required to perform 18 dead hang pull-ups wearing a 10-kilo (22 pound) bullet-proof vest. One of my SWAT cowboys worked up to forty consecutive pull-ups with this technique.
If done with a partner, it works like this: I do a pull-up, you do one. I do two, you match me, etc. until one of us cannot keep up. Then we start over. One rep, two reps, 3,4,5,6,7,8,9,10... (start over) 1,2,3,4,5,6,7... (start over) 1,2,3,4,5. We totaled hundreds of pull-ups almost daily without burning out, and the extreme PT tests of our service were a breeze. You should stop each ladder one or two reps short of your limit. In other words, if you can work up to ten reps at the top of the ladder, it’s best to stop at about eight, and then begin at one again.
You can perform these by yourself as well. Basically, you do a rep, rest a few seconds, do two, etc. until things get hard but not impossible. Then you start at one again and work up. You may do another round of ladders later in the workout. A couple of months later your armpits will chafe.

T: I’ll have to try that. You have a new video out on kettlebells. What’s so great about these things?
Pavel: Kettlebells used to be a favorite tool in many countries, including America. A kettlebell is a large cast iron basketball with a handle. You can do the same things with it as you can do with dumbbells, but better.

T: Why better?
Pavel: For example, when you perform curls with a bar or regular dumbbells, the resistance drops off at the top of the exercise. With the kettlebell, the center of gravity is displaced, so you get a peak contraction. It forces you also to flex your wrists. Developed wrist flexors means big biceps. You may have noticed how arm-wrestlers are flocking to my booth. World champ Mary McConnaughy gave two thumbs up to K-bells and so did many others.
With pec work, you can do flyes with kettlebells and still have resistance at the top of the movement. Try the Scott or the Arnold press with kettlebells and you shall see why they are also superior for shoulder work. Kettlebells also teach you the proper squat form. Overhead squats is one of the best ways to improving your squatting technique. But most people can’t even get started; they can’t hold the bar far enough back. Do it with the kettlebell and the center of gravity is displaced and will help you improve your shoulder flexibility. World powerlifting champion Amy Weisberger just tried them at my booth and immediately saw their value.
Kettlebell lifts like the one arm snatch and the repetition clean and jerk make great working class alternatives for the Olympic lifts. These are great exercises for athletes. And I mentioned before, for reasons not completely understood, repetition clean and jerks as well as snatches with a relatively light weight develop absolute strength.
Another thing I like about kettlebells is the dinosaur factor. They’re just damn nasty and evil. Guys are scared of them!

T: You’ve been criticized for writing in your Power to the People book that a person only needs to use one or two exercises.
Pavel: That only comes from people who don’t understand how to use the high tension techniques. My buddy Marty Gallager, who used to coach the Powerlifting Team USA, doesn’t work his abs. He says if you can pull a 500 pound deadlift you don’t need to work your abs. If you work heavy and learn how to use the body properly, you can do that. You can get great results from an abbreviated program.
My book has two uses. Beginners and people who like the efficient use of time may just use the minimalist program in it. Advanced bodybuilders can follow any program they like and just add in the high tension and power breathing techniques from the book.

T: Every time I read your stuff you shock me with something. Let’s hear one of your ideas about training that would shock T-mag readers.
Pavel: There is a belief that you have no business coming back to the gym until you can better yourself. You must have complete recovery, they say. This is totally ridiculous. This is called distributed loading and it’s something that’s fine for beginners, perhaps for intermediate athletes, but not for advanced athletes. The alternative is concentrated loading. You build up the fatigue then you back off and taper.
For example, the Russian national powerlifting team is benching up to eight times a week. Obviously, they do not completely recover, but they build up the volume and the fatigue, then have some unloading workouts, high volume, low volume, high intensity, low intensity, then medium etc. There is such a thing as continuity in your training. As long as you keep stimulating the nervous system with the stimulus, even if your body is not totally recovered, you’re going to make much better gains. Once in a while go easy, once in a while go hard… this is where instinctive training comes in.
Some pseudo-scientific authorities make fun of bodybuilders who train instinctively. But sometimes it really does make sense. Today you may be able to do five sets of five in the bench. Tomorrow you can come back and do three triples with the same weight. You’re not totally recovered, but you’re greasing the same groove in the nervous system. Then maybe you can bench again the third day, really beat it up, and then take two days off. That’s something to consider.

T: So sometimes, as long as you’re not going to failure, you can train the same muscle group two days or more in a row? Okay, you’ve shocked me. Thanks for the interview, Pavel.
Pavel: Anytime, Chris.
The next day at the Arnold expo, Pavel put me though some unique kettlebell lifts and showed me a few "vibration drills" to increase speed. Overall, I was impressed. Do all of us at T-mag "buy" all of Pavel’s theories regarding to bodybuilding? Not by a longshot. Will I incorporate many of Pavel’s techniques into my current program? You bet, already have in fact, and with great results. After all, I want to be buff and functional. The body of Arnold and the practical strength and speed of Bruce Lee? Yeah, I can dig that.

Most all of these ideas are contained in the book below, Beyond Bodybuilding. Click the link and check it out.

Beyond Bodybuilding
Muscle and Strength Training Secrets for The Renaissance Man

GLUTEN AND PALEO MAN

2012-01-19T12:10:00.000-08:00

Note the healthy skin and large, muscular, physique of the modern hunter-gatherer.

http://www.ironaddicts.com/forums/showthread.php?p=435187

Alan Aragon-

"It's basically nonsense combined with a lot of speculation & assumption of prehistory. For the vast majority of healthy individuals, there's nothing wrong with grains as long as you fit them into your macronutrient targets for the day. Aside from folks with clinically diagnosed celiac disease (CD), some folks claim to have a subclinical intolerance to gluten-containing grains (also called non-celiac gluten sensitivity; NCGS or simply GS). In my observations, most of those folks tend toward hypochondria. Nevertheless, there is emerging evidence in support of the idea that NCGS is a real rather than imagined phenomenon. So, the main challenge in this area is arriving at reliable diagnostic methods for GS. To quote a recent review-

Until only a few years ago, almost the whole of the scientific world maintained that gluten would provoke negative effects only in CD and in cases linked to IgE-mediated allergies, both of which are rare in adults and more frequent in the pediatric population. More recently, however, progress has been made toward the hypothesis that a form of gluten intolerance exists that’s different from celiac disease, defined as non-celiac gluten intolerance or gluten sensitivity (GS), and it is estimated that for every person who has CD, there are at least six or seven people who have GS. Therefore, wheat allergy, CD, and GS combined together may affect about 10% of the general population."

http://www.ncbi.nlm.nih.gov/pubmed/21181303
__________________
alanaragonblog.com

Just Pick It Up!

2012-01-16T11:41:00.000-08:00

"The history of lifting, heavy, awkward, objects began with the first PaleoMan throwing a big rock on a dinosaur's head."

Sandbag Fitness by Matt Palfrey is such a bare bones approach to getting strong, it might seem for those outside fitness, to be a joke. It is anything but a joke. The history of lifting heavy awkward objects began with the first PaleoMan throwing a big rock on a dinosaur's head. It's obviously hard to have rocks of different sizes laying around so somewhere along the line, PaleoMan or Matt started using sand bags.

All kidding aside, this book is very thorough. It shows you how to make a sandbag so the economics vs training equipment argument is a non-issue. It shows you the grips, the lifts, the cautions and the theory. The unique quality of sandbags is the unwieldy but safe load. Nothing is going to come apart, but dealing with the weight forces much bracing and irradiation of muscle groups. The bags feel heavier than the corresponding weight with a barbell. This can be good and bad. If you are looking for small percentage increases in load relative to a certain specific lift,.. then use a barbell. For general preparation and anaerobic conditioning/strength endurance, a sandbag is great. Considering the cost for a home made bag is so low, the bang per buck ratio is quite profound.

What I liked- This is very well thought out. There are ample templates and the cost of your home training is very low. The language is clear and the ebook has ample photographs.

What I didn't like- Next time I'd like to see Matt use color. This is an upgrade and slightly more complex, but I thing it would benefit the readers.

This book is something that you need to refer to when you start lifting sandbags. I highly recommend it as a great starting point. The author, Matt Palfrey owns two blogs:
http://fitedia.com/
http://sandbagfitness.blogspot.com/
Visit

http://fitedia.com/products/the-complete-guide-to-sandbag-training

and use the Code: FURMAN50 for a 50% Discount on
Sandbag Fitness

HillFit by Chris Highcock

2012-01-14T12:54:00.000-08:00

"Chris bridges the gap between what is enjoyable activity and what is necessary. He does it in a clear, concise manner and backs his belief with research."

Hill Fit: Strength-The Missing Element In Your Training is an Ebook by Chris Highcock. If you don't know who Chris is, you should. He's the owner/writer of the Conditioning Research Blog. It's very popular blog that examines the science around fitness, diet, exercise and some of the personalities in the fitness world.
The ebook, Hill Fit is an effort to combine one of Chris' loves, hiking, with a well rounded fitness approach. Most people will view 'activities' as self contained exercise mechanisms. They bike, swim, do Zumba, run or practice Tai Chi. The truth is that these physical pastimes fall short in certain measurable realms for complete protocols.
Chris bridges the gap between what is enjoyable activity and what is necessary. He does it in a clear, concise manner and backs his belief with research.

What I liked - The bare bones, structured approach to fitness. Simplicity and minimalism leaves little excuse not to get going and get fit.

What I didn't like - Chris is using the HIT method of training as his strength training component. I'm not a fan of this method. It does however, keep things brief and focused. Perhaps it was his intent not to overwhelm the reading with anything but simple tools that can be integrated in a sophisticated manner.

I'd suggest you check this Ebook out. It's available here. Click here to visit Hillfit.

What is the TAIWAN SUSPENSION?

2012-01-10T13:58:00.000-08:00

What is the Taiwan Suspension? It's NOT a kettlebell trick.

It is not an alcoholic beverage. [That's a Singapore Sling]
1 1/2 ounces gin
1/2 ounce Cherry Heering
1/4 ounce Cointreau
1/4 ounce Benedictine
4 ounces pineapple juice
1/2 ounce lime juice
1/3 ounce grenadine
1 dash Angostura Bitters
Garnish: Cherry and slice of pineapple
Shake with ice. Strain into an ice filled Collins glass.

It's not a 'B' movie. [That's "Tokyo Drift", a 2006 Japanese-American street racing action film directed by Justin Lin.]

It's actually this thing here-

It's a suspension training apparatus developed by Dave Chesser. Dave is the man behind Formosa Fitness. He incorporates kettlebells, barbells, bodyweight drills and suspension training. When he was faced with the high cost of other apparatus, Dave designed his own and had it manufactured. I'm currently using one. Here is my breakdown-

The Good-
Simple.
Separate devices, not connected, allowing for dips and ring type work.
Solid. Everything is heavy duty.
Sack. I know that sounds stupid, but you get a mesh bag with a drawstring to hold the gear. I used the word 'sack' since I wanted to use all 'S's.

The Bad-
No training guide included. A simple pamphlet or DVD would have been cool, but Dave is keeping the cost down.

This device will not be on the Style Channel anytime soon. What you don't get in terms of flash, you save in hard earned dollars or that funny Taiwan currency.

Just a plug here for Dave Chesser. He's constantly learning new material and the beneficiary is his students. When he is not being a husband or father, he's instructing his clients. In the wee hours he changes his appearance and name to Chong from Hong Kong to battle scores of Yakuza, Triads, and Tongs. Here is a clip of him in action.

Now if this doesn't impress you. Nothing will. If you want to buy the Taiwan Suspension, visit Dave's site- Formosa Fitness
By the way,... NT3000 is around 99 bucks before shipping.

The Dosage is Correct

2012-01-10T12:28:00.000-08:00

"Jeff epitomizes the concept of walking softly and carrying a big fist."

Before I do the introduction, before I even mention who, what, when, where or why, I'm stating, this is currently the BEST book written on the subject of training with kettlebells. Buy it on Amazon or from Jeff himself at TACTICAL ATHLETE.

Now to the review itself. KettlebellRX is a book about the infamous subject of kettlebells. Jeff is one of the most famous instructors of this Russian training method. He's soft spoken, strong, scarred, subtle and serious about being a powerful communicator in things that make you strong, enduring and tough. Jeff epitomizes the concept of walking softly and carrying a big fist. Here are just some of his accomplishments below.

Kettlebell Sport Lifting Coach, IKSFA - St. Petersburg, Russia
Kettlebell Sport Lifting Coach, American Kettlebell Club
Russian Kettlebell Challenge (RKC), certified instructor
Tactical Strength, certified instructor
Firearms, SWAT, and Defensive Tactics, certified instructor, NM & AR State Dept. of Public Safety
S.P.E.A.R. certified instructor, Blauer Tactical Concepts
Intermediate Force, certified instructor, U.S. Dept. of Energy
Ground Control, certified instructor, U.S. Dept. of Energy
LAPD Arrest and Control, certified instructor, LAPD
Cross Fit - Level II, certified instructor
Control Fatigue Training – Level II, certified instructor
Warrior Diet Nutrition, certified instructor
Physical Fitness Specialist, certified instructor, Cooper Institute for Aerobics Research
1st Degree Black Belt – Gun Tao Kung Fu, Traditional Kung Fu Studios
3rd Degree Black Belt – Pointing Hand Kung Fu, Traditonal Kung Fu Studios
Blue Belt in Brazilian Jiujitsu under Samuel Braga
Amateur Boxer/ Co Developer of "Power Behind the Punch"
Currently a full-time defensive tactics, firearms and special response team instructor, providing low-profile operational development training for the Nuclear National Security Administration (NNSA) .
On staff at the US DOE National Training Center (a.k.a. Central Training Academy)
On staff at the Direct Action Resource Center, USA's largest urban warfare training center

Needless to say, seasoned veteran is an understatement. Jeff is no paper tiger. On top of this is Jeff's personal experience of overcoming major injuries is nothing short of miraculous. Here is a quote about his shoulder history.

I dislocated my right shoulder more times than the law should allow. I had my first surgery in 1985. I didn't rehab it properly and continued to dislocate/sublux it about 10 more times until my second surgery in 1987. Since that time I dislocated my left shoulder three times and had surgery 1987. I never had problems with my left shoulder since. My right shoulder is a completely different story. I dislocated it at least 5 more times until 2000. It would literally come out while I was sleeping. Sometimes I could put it back in myself, sometimes with the assistance of my lovely wife. Since I started training with Pavel, my shoulder(s) have stayed in joint. I'm not a medical professional but I am more than happy to share what worked and what didn't for me. I truly believe that knowing what I know know, I could have eliminated all the surgeries and unnecessary dislocations.

Based on evidence of the the author's background and reputation, this book should be a slam dunk. However writing a book and publishing them is another world entirely. Fortunately this book is put together by Victory Belt. They are well known for the best books on MMA and Brazilian Jiujitsu. Their ability to show physical motion with detailed photography is very good. This is a good combination.

What I liked-

-The photography is very good. Attention to detail is great.
-Jeff's pattern of Introduction-Example-Common Error-Corrective Drill.
-Chapter design is concise
-The categories of basics, crossfit, H2H, and girevoy sport, prevent confusion.
-The book is HUGE. 320 pages.
-Lots of programming/templates.
-Jeff references lots of other experts.

What I didn't like-

-THE AMERICAN SWING. This is like teaching Bigfoot Behavioral Science. It doesn't exist except at Xfit. Jeff is the "Subject Matter" [from his book] Expert at Crossfit on kettlebells. It is part of their program. Jeff puts much effort into making this another tool in the box. Kind of like parents checking under the bed for monsters to satisfy their fears. It's a compromise and Jeff makes the best out of it.
- The GS or kettlebell sport component of the book could have been longer. However this is a vast subject and lots of photographs would be needed. Perhaps Jeff is planning another book since adding a large section would have made the book around 500 pages.
-When one thinks of Jeff Martone, they associate with Defensive Tactics. A side by side comparison of combative drills and rotational/H2H drills would have been nice, but ultimately you have to decide what to include and not to include and that's determined by publishers.

To sum it up. This book was a vast undertaking. Simply having the technical knowledge is not enough. Organization and communication may be even more important attributes when you want to get your point across. The bar has been set high by Jeff Martone and any effort to match it will fall prey to being redundant or just excessive. Great job Jeff.
You can contact Jeff at his website http://www.tacticalathlete.com/

Backyard Gods and Iron Men

2012-01-06T08:58:00.000-08:00

"Steve absorbs the knowledge, distills the essence and then coaches his clients with a keen eye that can only be developed through experience."

If you have been involved in fitness, kettlebells, Brazilian Jiujitsu or even low carb eating for any amount of time, you've probably heard of Steve Maxwell. At age 59, he has fashioned a life as a nomadic fitness warrior and healthy lifestyle evangelist. I've been aware of Steve's fitness musings all the way back to the Nautilus and Superslow days with his gym, Maxercise, in Philadelphia. These days one can find Steve globe trotting with his young, female, assistant. He's constantly refining his game, whether it be nutrition, restorative drills, strength training, Brazilian Jiujitsu or currently Systema with Vladimir Vasiliev. Steve absorbs the knowledge, distills the essence and then coaches his clients with a keen eye that can only be developed through experience.

So when I gifted myself this Christmas, I had the choice between "The Best of Tom Jones" collection or Steve's new, "Backyard Gods" download video,.. I chose the latter. This automatic download from Steve's site is a group of videos devoted to Lower Body, Upper Body, Core and Mobility. You can buy them with in a package to save some cash. I had NO problem with any technical portion of this,.. it is NOT complex.

What I liked-
The visual clarity is great. You can see they used a HD camera since the look of the video is very, very good. The audio is good as well. Each 'video' offers exercises in a Cardiovascular Super Circuit. Steve gives what he feels is an optimal ratio of work, rest, cardio and strength work. This methodology uses minimal equipment and Steve's instruction as always is superb.
What was missing-
There was no guidelines for templates on what days to train, or how to alternate the upper/lower/core. I could have missed it, but a .pdf would have been a good idea. Perhaps he can put one up on his blog.
What I didn't like-
The royalty free music drove me nuts. I understand the copyright issues and so forth, but the new age track on the mobility video was worse than getting water boarded.

So I give this download a very high rating with the suggestion that a template be available for those who are not seasoned in exercise. Another refreshing point is as Steve speaks, he works. He does all the drills and doesn't simply give you an impossible workout on a cocktail napkin. He walks his talk.
You can purchase and download Steve's Backyard Gods, HERE

The Bruno Sammartino Method

2011-12-15T12:34:00.000-08:00

While the "Living Legend" Bruno Sammartino of Pittsburgh, PA., used many training methods, this is from his training course sold in the back of magazines and comic books in the 1960's. He had a gym in Wexford, Pennsylvania, just down the road from where I grew up.

Workout A done M/W/F .

1. Squat 3 x 6
2. Bench 3 x 6
4. Curl 3 x 6
5. Press Behind Neck 3 x 6
6. Upright Row 3 x 6
7. Sit Ups x 3 sets

Workout B done T/T, rest weekends.

1. Chin Up (Behind Neck) 2 x 15
2. Hindu Pushups 2 x 100
3. Hindu Squats 2 x 100
4. Isometric Handclasp (Forwards & Rear Flexion) x 2:00 min.
5. Isometric Calf Hold x 2:00 min.

Kettlebell FIRE! Is Now on SALE

2011-11-11T15:53:00.000-08:00

The DVD that literally changed the way that Emergency Responders trained is now available while supplies last. If you are an EMT, Paramedic, Fireman, SWAT Operative or in the Armed Forces it is imperative that you train for peak ability. Tom Corrigan, who has trained extensively with both American and Russian Emergency Responders outlines a program that can literally make the difference in how you perform.
This is a 117 minute DVD that is professionally produced with a World Class instructor. There is nothing on the market like it today. There are limited supplies. You MUST act now. You will not pay for shipping. This one time offer is for 25 dollars. Yes, 25.00 . Don't wait. Hit the "Buy Now" button below and get this incredible DVD.

Articles For A Rainy Day

2011-10-18T08:44:00.000-07:00

A wet weather front has enveloped South Florida for a couple of days. Here are some articles that I penned for T-Nation that can be enjoyed indoors while you stay dry.

Tension Alteration Technique

Leverage Alteration Technique

Winning the IT Band War

Gravity and Iron

The Pistol Squat

Jeff Martone on Shoulder Health

2011-10-03T14:27:00.000-07:00

"I dislocated my right shoulder more times than the law should allow. I had my first surgery in 1985. I didn't rehab it properly and continued to dislocate/sublux it about 10 more times until my second surgery in 1987. Since that time I dislocated my left shoulder three times and had surgery 1987. I never had problems with my left shoulder since. My right shoulder is a completely different story. I dislocated it at least 5 more times until 2000. It would literally come out while I was sleeping. Sometimes I could put it back in myself, sometimes with the assistance of my lovely wife. Since I started training with Pavel, my shoulder(s) have stayed in joint. I'm not a medical professional but I am more than happy to share what worked and what didn't for me. I truly believe that knowing what I know know, I could have eliminated all the surgeries and unnecessary dislocations."

The FORGE is coming soon!

2011-09-22T20:34:00.000-07:00

Chocolate Milk for the Win

2011-09-18T08:07:00.000-07:00

Med Sci Sports Exerc. 2011 Sep 7. [Epub ahead of print]

Chocolate Milk & Endurance Exercise Recovery: Protein Balance, Glycogen & Performance.

Lunn WR, Pasiakos SM, Colletto MR, Karfonta KE, Carbone JW, Anderson JM, Rodriguez NR.

Source

1Exercise Science Department, Southern Connecticut State University, New Haven, CT, Departments of 2Nutritional Sciences and 3Kinesiology, University of Connecticut, Storrs, CT, and 4School of Health Sciences, Eastern Michigan University, Ypsilanti, MI.

Abstract

PURPOSE:
This study examined effects of fat-free chocolate milk consumption on kinetic and cellular markers of protein turnover, muscle glycogen, and performance during recovery from endurance exercise.

METHODS:
Male runners participated in 2 trials separated by 1 wk and consumed either fat-free chocolate milk (MILK) or a non-nitrogenous, isocaloric, carbohydrate control beverage (CON) after a 45-min run at 65% of VO2peak. Postexercise muscle protein fractional synthetic rate (FSR) and whole body protein turnover were determined during 3 h of recovery using muscle biopsies and primed, constant infusions of L-[ring-H5]phenylalanine and L-[1-C]leucine, respectively. Phosphorylation of translational signaling proteins and activity of proteolytic molecules were determined using Western blotting and enzymatic activity assays. Muscle glycogen was quantified and treadmill time to exhaustion (TTE) was determined following the recovery period.

RESULTS:
Consuming MILK postexercise resulted in higher mixed muscle FSR with lower whole body proteolysis and synthesis compared to CON ((p ≤ 0.05). Phosphorylation of eIF4E-BP1 and FOXO3a was higher for MILK (p<0.01), whereas Akt phosphorylation was lower during recovery regardless of dietary treatment (p<0.05). Enzymatic activity assays indicated lower caspase-3 activity during recovery for MILK (p<0.01) and higher 26S proteasome activity for CON (p<0.01). Muscle glycogen was not affected by either dietary treatment; however, TTE was greater for MILK than CON (p<0.05).

CONCLUSION:
The effects of consumption of fat-free chocolate milk following endurance exercise on FSR, signaling molecules of skeletal muscle protein turnover, leucine kinetics, and performance measures suggest unique benefits of milk compared to a carbohydrate only beverage.

Body Weight Training Tool by Drew Baye

2011-09-17T08:14:00.000-07:00

What Excuse Do You Have Today?

2011-09-16T09:37:00.000-07:00

The Mighty Igor

2011-09-10T13:47:00.000-07:00

Dick Garza aka The Mighty Igor-

The Dearborn, Mich., native started bodybuilding as a teen-ager in Detroit and was named Mr. Michigan in 1954. He got into wrestling after punching out Brute Bernard while working out at a gym in Detroit. Promoter Burt Ruby heard about it and signed him.

“He was working out in George Jacobs’ gym on the incline bench with 120-pound weights when Brute Bernard walked past a couple of times and finally whacks him (for no reason apparently), despite Garza’s warning,” wrestling historian Mike Lano recounted of a 1998 conversation with Garza. “Garza did not like Brute. He was a bully who’d spit on guys’ steaks if he wanted to eat it. At any rate, Garza rose and clobbered Bernard on the jaw, laying him out. He’s layin’ there and he don’t get up,’ recalled Garza in his heavy Michigan accent. I thought I’d killed him.’ Evidently, Bernard lay unconscious for five minutes until Jacobs got him to come around. When he did, Brute was furious and demanded Jacobs get that SOB to meet me at the Park Avenue Hotel.’ Garza showed, Brute never did.”

Igor was managed for many years by the late Ivan Kalmikoff (Edward Bruce), who, as his spokesman and confidant, would take Igor from territory to territory where he would display his strongman stunts at matches, television shoots, shopping centers and fairs.

One of his favorite feats of strength involved a car.

“Richard would put his back against a wall, and his manager would get in the car and start the car,” recalled his wife. “Richard would keep it from crushing him by pushing back with his legs.”

He also lifted a truck on a pulley, broke chains, bent iron bars and had cement blocks broken over his head with a sledgehammer.

http://www.mikemooneyham.com/2002/01/13/the-mighty-igor-dead-at-70/

Limit Your Night Life to Prevent Knockouts

2011-09-06T13:01:00.000-07:00

Convict Conditioning 2 From Muscles of Iron

2011-09-04T17:53:00.000-07:00

Here is a very, very thorough review of Convict Conditioning 2 by Robert Drucker of Muscles of Iron.
http://www.musclesofiron.com/articles/cc2-review/
If you look at the bottom of the article there is a preview of a chapter on weight training in prison.
http://www.musclesofiron.com/articles/cc2-excerpt/

KAZ, 10 Reps with 162 lbers

2011-09-03T10:19:00.000-07:00

Bill Kazmaier, at one time considered the strongest man alive, pressing 162 lb. dumbbells for 10 reps. Absolutely incredible.

Naked From the Waist Down

2011-08-30T13:21:00.000-07:00

This is a simple workout that requires almost no equipment for the lower body. Hence the "naked" term.
Almost everyone is familiar with stair running. Anyone in fitness can relate to bodybuilder Robbie Robinson running stairs in Venice, California as he retraced the footsteps of actor, Brad Harris and many others before him. Even Jiujitsu legend, Rickson Gracie was running stairs in the documentary, "Choke". Of course no one can forget Sylvester Stallone in the Rocky movies. The image of scaling a man made hill is almost a metaphor for overcoming goals. The following workout is ridiculously simple. Some of you may have tried variants of this drill. I'm including some twists which will make it even more effective.

Start with a long flight of steps. This can be in an urban area, a beach, a park or tall building. If none of these locations are available, you can use a bench or chair. You can literally workout in a hotel room in the middle of a blizzard. Step up with your left leg to the step or bench. Do NOT explode off of your right leg but use only the strength of your left leg to accomplish this. Bring your right leg even with your left and perform a full body weight squat as smoothly as possible. If you are using a chair, you would probably be wise to step down and THEN perform the squat. Now repeat this process with the right leg. This is not about speed, it is about precision. So you will follow the pattern of step/squat, step/squat.

If you are using a staircase, you will have a long walk to the top. If you are using a bench, you have to go by the numbers. Something like 50 steps per leg/100 squat total.

The variables are these-
1. Take the steps two at a time or use a higher bench.
2. Add ankle weights. This will load the hip flexors on the front of the thigh.
3. Add a weight vest or back pack with added weight.
4. Carry an EZ curl bar [padded] in the "Zercher" position in the crook of your arms.
5. Carry dumbbells or kettle bells in a "Farmers Walk" style.
6. Wear a mouth piece and breathe through your nose only.

This workout is simple, effective and a powerful lower body conditioner. It will help you look better when you are naked from the waist down.

DAN JOHN IS PERHAPS THE MOST EXCITING MAN OF OUR TIME

2011-07-13T16:36:00.000-07:00

I will keep this short and to the point. I just finished watching 3 dvds of Dan John. The product is called, "Intervention". Buy it. Trade in your car to buy it. Sell your pillow cases and buy it. It is simply that good.

I've long been a fan of Dan John's material. His "in the pits" mentality laced with serious humor is already worth its weight in gold. However, this product, "Intervention", surpasses all of his previous products which are very solid and can stand on their own. However they pale in comparison to this achievement.

I'd like to notify those who should buy this product.
1. Strength Coaches
2. High School Coaches
3. NFL Coaches
4. Track and Field Coaches
5. Pilates Instructors
6. Zumba Instructors. [OK, that was a joke. NO one takes Zumba instructors seriously}
7. HIT Jedi's
8. TRX buffs
9. LEO/Military
10. Personal Trainers
I think that covers plenty of ground. You simply need this product. While Dan can teach you personally and add words of wisdom and offer distinction... this material is SO much better. Rather than clever stories of anecdote or programs written in old Strength and Health,.. Dan connects the dots and leverages it into a matrix of understanding, diagnosis and application. This is literally like Moses getting the tablets.
I'll go out on a limb here. Buy "Intervention" and buy "Beyond Bodybuilding". Those two books will take you further than all the ebooks, strength forums and "inner circles" on the planet earth.

I am giving this THREE thumbs up. I actually grew another arm as a response to this material. It's so enjoyable and makes such sense, you will be asking, "Why didn't I think of that?" The answer of course is YOU ARE NOT DAN JOHN. For the rest of us in the fitness business, we live off the crumbs from Dan John's table. He is like the Tom Jones of Strength.
GO HERE AND BUY IT NOW.

The Kettlebell Back Pack by MBody Strength

2011-04-22T11:02:00.000-07:00

The MBody Strength Kettlebell Back Pack was sent to me for evalution by Marcus Martinez, the owner of MBody Strength. Usually, the first reaction is, "Why not just throw your kettlebells in any back pack?" Well the truth is, I have. I own a heavy duty Targus back pack that I have been using for quite a while. It doesn't work too effectively. Most mornings I am off training clients and my back pack is stuffed full of kettlebells, jumpstretch bands, focus mitts, and wooden daggers. The lack of support and weak construction of the Targus back was having an effect on my shoulders and on the back pack. I'm sure a higher end back pack could with standing around seventy pounds of iron, but the 'bells would still shift around and that takes it's toll as well.

Enter the MKB or "MBody Kettlebell Backpack". I had my suspicions, truthfully whether this would be just a fancy way to carry training gear, or an actual training tool. I was happy on both accounts. It is not a miracle device, it has some shortcomings, but overall, it's a GREAT idea, especially if you like outdoor training.

What is great-

Super Heavy Duty Construction throughout. Very high quality material
Heavy padding
The foam inserts inside are of high quality. No cheap styrofoam
The external straps and belt are very adjustable. Strong buckles too
Interior rigging to hold the bells is sold and strong
It stands up to abuse
The shoulder straps have adequate width for arm movements
The waist strap fits very well on the hips

What could be improved-

A way to stack another insert to carry one bell higher
Possibly more padding in the shoulders. It's great at 24 kilos, but 32 kilos gets more interesting
Perhaps a few more pockets on the outside
The internal pocket was a bit shallow
The meshed side pocket could be a bit bigger

For day to day use by anyone dragging around their kettlebells or clubbells, this is a nice piece of gear and I'd imagine it would make a good gift to anyone who trains with less conventional gear.

As far is as use as a training tool, I'm enjoying the MKB quite a bit. It is not a weighted vest. If you are looking for a snug fitting training tool to use during all push ups, sit ups, running and pull ups, I'd strongly suggest MBody's weight vests. However there are some unique advantages to the MKB. When you strap yourself into it, the weight of the kettlebell forces a slight forward lean. You essentially you have to maintain a "plank" with your abdominal wall bracing. This has a great effect on creating and improving the mesh of muscles on the torso. The MKB also requires an adaptation in balance. This has a nice effect during walking lunges, hostage get ups, step ups on park benches, and even stretching on railings. You are essentially walking with weighted load. You can go through a lower body series after hiking or walking for half an hour, then unload the pack for snatches and jerks. Then reload and hike home. It's much better training outdoors than indoors and minimalist training feels much better than a music filled cavern with exercise machines and predigested air.
Another advantage is hiking or walking barefoot, or with shoes that mimic the barefoot experience. The strengthening effect on the feet is remarkable. You will feel it throughout your body.

In conclusion, the MBody Kettlebell Backpack is not a necessary piece of gear, but a really nice addition for training outdoors or just lugging around the training toys that roll around in the back of your SUV. At 149 dollars, it's not a huge investment. Check it out at http://mbodystrength.com/

A Powerful Tool, A Simple Tool

2011-03-28T17:58:00.000-07:00

The use of a foam roller is consistent with restorative training methods. However, a simple tool usually has many, many uses. Bret Contreras has a series of exercises that are ridiculously simple but powerfully effective. Please look at this link and try these drills. You may underestimate the effectiveness of this method. It has tremendous value. Check it out. http://bretcontreras.com/2011/03/foam-roller-core-stability-series/

KettleBell 101- Kettlebells for Beginners On Sale NOW

2011-02-17T12:55:00.000-08:00

Kettlebell 101- Kettlebell Training for Beginners is now on sale on this website. Just 15 dollars + 5 Shipping and Handling

“I suppose it is high time that someone came up with a good introductory kettlebell video. There is no question that there is some quality stuff out there but no one has really produced anything brief and cohesive geared toward a real beginner. Fortunately Fireman Tom has come to the rescue. Tom Corrigan is a fireman from Washington State and he has been using kettlebells for quite a while. I had the pleasure of meeting him in Miami at the World Kettlebell Club meet back in November. He is a nice guy and an accomplished lifter.
I know quite a few people who are curious about kettlebell lifting. Many of them want something they can do to stay fit that does not involve a lot of travel or time commitment. Now that the bells are more readily available, more and more folks are getting interested. The real problem has to do with lack of access to quality instruction. Not everyone had the time or excess cash flow to attend a seminar. When people first see kettlebells they think they are used in ways similar to regular weights like barbells and dbs.   This is true only to a limited extent. There is a seemingly endless variety of drills one can do with kettlebells. Ask Steve Cotter, he has about 15 hours worth of different drills on his DVDs. I tell people who are really serious to check out Steve's encyclopedias as they are an exhaustive reference. Others though are more pragmatic, they want the simple basics. That is where Kettlebells 101 fits in.
This is a great beginner video for several reasons. First Tom goes into essential detail about the the basic lifts, the front squat, swing, clean, deadlift, are all covered. The quality of the video is good. Since Tom is a fireman much of it is filmed in front of a fire truck. Interestingly the fire truck is yellow. All the engines I have ever seen, up to now have been red. I am not sure why that is. Tom shows safe execution of the general lifts and in addition some circuit drills are demonstrated. He goes through a nice 10 exercise general warm up and has an important discussion about beginner guidelines and program design. He also has a nice FAQ section and even discusses back health and stretching. The video quality and editing are good. The only thing that might bother a few people is that some drills shown in the circuits are not discussed in great detail although it is easy to grasp them without a lot of explanation. For the most part though this is very complete and I highly recommend it as a first kettlebell reference DVD. It clocks in at less than an hour, so it conveys a lot of helpful info in such a way that you will retain the information and you will not get bored.
Anyone who pays a bit of attention to the whole kettlebell "scene" is acutely aware of the whole debate between hardstyle drills as taught by the RKC and the more "fluid style" of kettlebell sport. It is best not to get caught up in such foolishness of debating "styles". Just spend some time on the training forum on IgX if you don't believe me. It is sort of like business casual vs formal wear. As long as you wear something it is probably better than nothing.   Same with exercise. Too many people don't exercise, better they get active. Once that happens we will have something to work with. Of course it is important to do so in a way that will not lead to injury. That is part of the reason why this video is so helpful. It teaches basic safe technique.

Review by Tom Furman, Martial Arts and Conditioning expert who has been using Kettlebells since 2002. www.tomfurman.com

"Fireman" Tom Corrigan has done it again. His first DVD, " KBFire" provides an exhaustingly thorough look at what it takes to learn kettlebell basics, apply them to a fitness routine, and then how to modify and train for "Blue Collar Fitness. You could hardly top that product for those of us who actually work for a living. Well, Tom decided that maybe simplicity was the height of cultivation. His professionally produced DVD could be too informational for his beginning workshop attendee’s. He decided to re-edit and extract only the most important beginner drills, make the instructional model flow, keep it under an hour and only charge 15 dollars for it! (plus shipping). I’ve reviewed it and I have to agree that Tom kept his promise of dynamite in a small package. His understanding of the fundamentals is profound and his coaching style is one based on friendship and not dictatorial. I’ve personally seen him compete and then run over to offer a team mate a few tips based on his highly defined observational skills. Tom has trained with every authority that he can find and now has a Master of Sport, Mikhail Marshak as his personal coach in Kettlebell training for Sport and for Fitness. This "insider insight" gives Tom a canvas by which comparison of teaching styles can be viewed without prejudice. His opinion is based on research and application. The value to cost rating of this DVD blows similar "Basics" DVD’s off the market. Period.

Review by a Martial Artist who is in his late 40s and has trained with KBs since 2001.

"I've taught kettlebells with Tom and know for a fact that he knows all the little tricks and nuances of teaching kettlebells. What he's done so well here is strip all that knowledge down to just the essentials. All the key points are made without piling on too much information. For the person who wants to use the KB as a basic fitness tool, without getting bogged down in lot's of discussion of theory and styles, this is a great DVD. But the basics are all correct and for the person who decides to really get into KBs, this will serve as a solid foundation. What's so great about KBs is the simplicity of the tool. One KB and this DVD and you're on your way."

Review by Dave Randolph, Owner of Iron-Body Fitness. Dave is an RKC Team Leader, a CrossFit Level I Instructor and an American KB Club Coach.

“Kettlebell 101 – Kettlebells for Beginners” by Tom Corrigan, RKC Team Leader. Tom is a very knowledgeable trainer with a ton of experience training others and that experience shows throughout this excellent beginners guide to the basic, and most important, kettlebell exercises.

With his focus on always practicing proper technique, Tom takes you though the mechanics of deadlifts, swings, cleans, pressing, squatting and the snatch. He provides excellent and concise descriptions of each exercise and how to do them safely and effectively.

Also on this DVD are some good basic routines to get you started and practical tips on creating your own workouts.

With this DVD, anyone new to kettlebell lifting can get started quickly and safely and start experiencing the benefits of kettlebell training right away.

I HIGHLY recommend this DVD to anyone who wants to get a good solid foundation in kettlebell lifting.”

Review from Steve Shafley and experienced Powerlifter and Strength Athlete. He posts in various places, including his blog at http://beyondstrong.typepad.com/shafsblog/

Tom Corrigan, who appears to be a genuinely nice guy who gets along with everyone, dropped me a PM on the American Kettlebell Club forums out of the blue, asking me if I'd review his latest video, called "Kettlebell 101".

I said "Sure. I'd like to see it." I'd actually been meaning to pick this one up, due to it being inexpensive and gotten good reviews from people I trust, and I had also figured my thirteen year old son, Gage, would be interested in it.
I got it on Saturday, and Gage and I sat through most of it, then finished watching it on Monday. I am just now getting around to writing this review.

The production
This is a very cleanly produced DVD. Tom obviously took care in both filming it and editing it. There are some post-shooting graphics added to certain scenes that really do a great job of clarifying positions and body mechanics.
Most of it's shot in front of a fire engine. Tom's a fireman out in the Seattle area, and his previous DVD dealt with learning to use kettlebells and then how to apply the new movements to build fitness useful for a working man like a fire fighter.

The content
Tom comes across very clearly. He introduces five basic kettlebell movements. The movements are the deadlift, swing, clean, press and squat. He also demonstrates multiple variations of each movement. He does this clearly and concisely. Some things I'd attempted to show my son suddenly clicked for him. Tom also takes time out to explain a bit about beginner's programming and designing your own workouts.
After that, Tom quickly outlines a ten exercise kettlebell based warm-up. I've used most of these movements for warm-ups myself, and I think it works very good for it's purpose.
He also has a section that demos a few different workouts that he's used successfully with people he's trained, a good Kettlebell FAQ, and a bonus segment that thoroughly instructs the viewer on how to perform the kettlebell snatch.

The Verdict
As a video aimed at instructing beginners, this DVD delivered. The exercise choice, instruction, and guidelines for setting up your own programs were top notch. Despite it being basic "beginner" material, just watching how Tom chose to instruct and cue movements gave me some great tips on how to do the same. A fine product and a very effective introduction to kettlebell training.

Playground Gym, Ft. Lauderdale's IKFF Certification, 2/5-6/2011

2011-02-07T09:18:00.000-08:00

Months ago in a much guarded exchange of messages legendary strongman and entertainer, Ken Blackburn of Michigan, had two questions for me. "Do you know of a World Class facility in Ft. Lauderdale to hold an IKFF Certification? AND Where the HELL did you get that haircut?
Fortunately for me, I had two answers, "Yes, Playground Gym, and some bum named MethMouth Pete."
Ken's fearless attitude of holding a Cert on Superbowl Weekend is built upon years of boxing, kickboxing, karate, Brazilian Jiu jitsu, and break dancing. Steve Bowser of both Crossfit Affliction and Playground Gym was the host. He's known as the primary body double for Vin Diesel, and the artistic director of the music video, "Total Eclipse of the Heart" by Bonnie Tyler.
Ken arrived in Ft. Lauderdale without his usual entourage of yes-men who remind you of the Memphis Mafia in their prime. Instead he was escorted by his provocative, scintillating girlfriend. Her order of the day seemed to be wiping sweat from Ken's forehead with women's panties and immediately posting them for sale on EBay. Later that evening Ken's persuasive personality, NLP training, and charm convinced her that eating sushi off of strippers was a, ".. Ft. Lauderdale tradition,.. and when in Rome,..."
The Cert itself was very good. I read a previous review by Internet Legend Steve Shafley. I knew what to expect, but Ken's material has advanced. Input from European sources, Russian sources and his own detailed training template were presented in a calm, but humorous manner. I've known of Ken's work and watched him compete at the World Championship Level. It's always exciting to see growth and his development is amazing.
The day started with extensive joint mobility and warm ups. Ken wanted everyone to know not just HOW, but WHY. He's training teachers here, not developing a fan club. Extensive theory on body alignment, breathing, muscle activation, controlling heart rate, and the mental game are just the tip of the iceberg in the vast teaching outline of the IKFF. Ken demonstrated the material in manageable chunks, then delivered it in a step by step process with each component building on the other. The attendees then rehearsed each step, asked questions and were given corrections. The delivery was direct, with much respect and humor. There was NO punishment dolled out to amuse or diminish people. Ken's focus was on making you better, period.
Short breaks were used for questions and the pace was brisk, but manageable. Ken repeated the much welcomed announcement that the IKFF developed relationships with follow up and provided ample educational support in the form of online videos, PDFs, and posters.
Day Two started with an old cassette player hammering a tune from James Brown and the Fabulous Flames. Ken came skipping out amongst the crowd handing out posters of Steve Cotter, descending from his Italian Villa, posing on the beach in a singlet, with a rose in his teeth. [Word has it that the Italian lifestyle and diet has changed Steve. This photo appears to be evidence.]

But I digress. Ken's moves brought down the crowd and blew the lid off the dump. Not since Wayne Cochran, back in the hey day of Miami, has anyone seen such a display of athleticism and boyish charm. It showed once and for all, the power of the kettlebell, and the methodology of the IKFF.

The standing ovation was punctuated by five minutes of Ken holding a double bicep pose and kissing his own arms. Luckily Steve Bowser threw a cold bucket of water on Ken and we got back to business.
The squat was taught from the mobility and range of motion, to posture and corrective measures. This is sadly lacking in many competition only programs but is a mainstay in developing the total athlete in the IKFF mold. Short breaks with amply hydration kept the crew energetic and ready for their testing.
The technical test and review is detailed and not a pencil pushing drama. You do it, explain it, correct it, and do it again. Then comes the physical testing. This is the physical test as designed by Steve and Ken and it tested the immortal flesh and Wolverine like skeletons of kettlebell hostages. Stopwatches were set, chalk was liberally rubbed, and everyones life flashed before their eyes. And EVERYONE passed. Ken was so excited he got the vapours and in a minute of confession told the crowd that he clenched his buttocks one thousand times per day. It was something we really didn't want to hear.

An extensive question and answer period followed. Ken explained programming, the interactive relationship of the IKFF, and how to promote competitions, workshops, online coaching, and kettlebell sales. His willingness to GIVE was overwhelming.
I'd highly recommend this Cert to anyone, but remember, it will be updated, improved, and even smoother. Getting better day by day works for kettlebell training and for the IKFF. I'm proud to call both Ken Blackburn and Steve Cotter friends and associates. I'm happy that Steve Bowser of Crossfit Affliction and Playground Gym is one of the most open minded facility coaches in the country. This was an enjoyable, informative weekend. The group who attended was strong, intelligent, and receptive to quality training. Here is but a glimpse of the Ken and Steve show.

How To Walk The Talk and Unlock Your True Potential

2011-02-05T17:37:00.000-08:00

How To Walk The Talk and Unlock Your True Potential

You'd beat a Neanderthal in a race - life - 03 February 2011 - New Scientist

2011-02-03T14:10:00.000-08:00

You'd beat a Neanderthal in a race - life - 03 February 2011 - New Scientist

Sedentary Physiology Part 1 – Not Just The Lack of Physical Activity

2011-02-02T06:28:00.000-08:00

Sedentary Physiology Part 1 – Not Just The Lack of Physical Activity

Sedentary Physiology Part 2 – Can Sitting Too Much Kill You?

2011-02-02T06:27:00.000-08:00

Sedentary Physiology Part 2 – Can Sitting Too Much Kill You?

Sedentary Physiology Part 3 – The Importance of Interruptions in Sedentary Time

2011-02-02T06:26:00.001-08:00

Sedentary Physiology Part 3 – The Importance of Interruptions in Sedentary Time

Sedentary Physiology Part 4 – How Does Sitting Increase Health Risk?

2011-02-02T06:26:00.000-08:00

Sedentary Physiology Part 4 – How Does Sitting Increase Health Risk?

Sedentary Physiology Part 5 – Future Directions

2011-02-02T06:25:00.000-08:00

Sedentary Physiology Part 5 – Future Directions

Linemen Are Back In Game After Disc Surgery, Encouraging Average People To Resume Active Lives

2011-01-24T12:24:00.000-08:00

Linemen Are Back In Game After Disc Surgery, Encouraging Average People To Resume Active Lives

Sincere Hogan's Ultimate Bodyweight Conditioning

2010-12-20T11:15:00.000-08:00

Sincere Hogan, "The People's Fit Coach", has just produced a training dvd. If you don't know Sincere, (and how is that possible?), then you should. He's a premier fitness instructor who implements boot camps style training and kettlebell technology into a seamless package. His training groups are packed to the gills and his workshops are well known around the country. I was anxiously awaiting the production of this dvd. Sincere has literally taught hundreds of classes and traveled all over the country to study, learn and apply his trade. This dvd shows the fruit of his labors. It is an ala carte format. Sincere teaches specific drills and explains them in a highly detailed, humorous fashion. That's rare, since many instructors take themselves way to seriously.
The exercises are unique, varied, and creative. Fun,.. not the same old same old.
I highly recommend this dvd, you will enjoy yourself as you get more agile, fit, and lean!
You can purchase it by clicking the link below!

The Ultimate Bodyweight Conditioning for Strength & Fat Loss Workshop DVD

Programming the Kettlebell Swing

2010-12-13T17:22:00.000-08:00

Programming the Kettlebell Swing is a dvd by Tracy Reifkind by On Target Publications.
In this dvd, which is cleanly produced and professionally edited, Tracy Reifkind, the FemBot, Queen of Swing, and Juggernaut of all things Kettlebell, presents her formula for fitness. She diagnoses, dissects, and analyzes the kettlebell swing to a degree that is amazing. She understands how to use it, apply it, and manage it, into a fitness system that has allowed her to lose over 100 pounds! I sincerely have NO need to explain or play with words here. Tracy takes a simple concept and makes it work. She's worked her way into the world of "deep skill" and become a pioneer for those who seek her incredible levels of fitness and body composition.
I'd strongly suggest if you are new to kettlebell training or interested in FAT loss,.. to purchase this DVD,. .and follow along.
Check Tracy out here. http://tracysfoodandthought.blogspot.com/
I'll have to admit,.. I've been a long time fan.

2010-12-07T11:08:00.000-08:00

Peter Puetz - On the fly. Witness the birth of the first Interactive Adapive Squat System...
Every four or five weeks - depending on if you squat 3 or 4 times per week - test 10RM, 5RM and 3RM,

Calc 1RM like so:

1RM = 3RM * Q3

where Q3 = 1.099

then

Ql= 1RM/5RM

and

Qh = 1RM/10RM.

So now we have two parameters, Q5 = 1.165 and Q10 = 1.33 and two individual estimates Ql and Qh...

Define the following four states:

1. Qh > 1.33 & Ql > 1.165
2. Qh < 1.33 & Ql < 1.165
3. Qh < 1.33 & Ql > 1.165
4. Qh > 1.33 & Ql < 1.165

We need four programs to shift the respective Ql and Qh back to the average state...

OK, one program with four faces, ...MARK X the final and lost Brother Smolov!

MARK Xa

Qh > 1.33 & Ql > 1.165

70% x 7 reps x 3 sets
75% x 5 reps x 2 sets
80% x 3 reps x 2 set
85% x 1 rep x 3 set

week 2 +5.0%
week 3 +7.5%

MARK Xb

Qh < 1.33 & Ql < 1.165

70% x 7 reps x 1 set
75% x 5 reps x 2 set
80% x 3 reps x 3 sets
85% x 1 rep x 6 sets

week 2 +5.0%
week 3 +7.5%

MARK Xc

Qh > 1.33 & Ql < 1.165

70% x 7 reps x 1 sets
75% x 5 reps x 5 sets
80% x 3 reps x 3 set
85% x 1 rep x 3 set

week 2 +5.0%
week 3 +7.5%

MARK Xd

Qh < 1.33 & Ql > 1.165

70% x 7 reps x 1 sets
75% x 5 reps x 3 sets
80% x 3 reps x 5 set
85% x 1 rep x 3 set

week 2 +5.0%
week 3 +7.5%

Log the Q estimates over the course of the year, four weeks in front of a tournament make damn sure that Qh and Ql are as high as possible for potential peak performance.

I put this in the public domain and expect no less than every single world record shall be rewritten in due time.
Lets see where the human limits really are.
To the nay sayers, you are lacking smarts, imagination and visions... Dr. Peter Putz

Kettlebell Training in the Age of Quarrel

2010-11-23T12:57:00.000-08:00

"Kettlebell Training in the Age of Quarrel" is quite a mouthful. This is a multi disk set from Mike Mahler, one of the most visable of strength coaches. It is a massive source of information for the interested trainee. Even if you are "not into kettlebells" or "not a fan of kettlebells", there is tremendous information on this disk to improve movement, develop leg strength, enhance shoulder function, stimulate recovery, or just to dance like Ken Blackburn.

This dvd set is populated with the expertise of Ken Blackburn, Steve Cotter, Jason Dolby, Andrew Durniat, and Mike Mahler. Essentially a who's who in the Kettlebell world. It would be rare to be able to attend a workshop with all of these men present. The value of this disc is truly enhanced by watching these men present different views of this material with selective emphasis using various teaching styles.
Some of what you will be receiving after you purchase this disk-
Mike Mahler - Presses, Rows, Swings, and Hormonal Optimization.
Andrew Durniat - The Snatch, and Strength Stunts
Jason Dolby - Indian Clubs and the Kettlebell Swing
Steve Cotter - Animal Drills, Leg Strength, and Chi Gong
Ken Blackburn - Joint Mobility and Agility
Also, a team effort on Jerks, and Clean & Jerks.

As I mentioned before, if you only did the bodyweight material contained in this set, your fitness levels would take an IMMEDIATE jump. It is that damn good.
The Audio quality, video work, and editing are superb. Roger Mahler again scores a devastating knockout with his technical expertise.
Purchasing this set is a NO brainer. It is a valuable addition to anyone's library and actually quite suitable for the beginner. I can hardly think of a better introduction into fitness with kettlebells and bodyweight.

Mike Mahler once again proves that he is a visionary in the world of fitness promotion and marketing. He recognizes a need, and not only fills it,.. but exceeds everyones expectations. He knows how to take a calculated risk and out perform the pack. His team efforts are an indication of his lack of selfishness and need to be a star. Kettlebell Training in the Age of Quarrel is a slam dunk. Great job, Mike!

Buy it now, Just click this link!------> BUY AGE OF QUARREL!

THE BROTHERS SMOLOV by Dr. Peter Putz

2010-11-19T09:32:00.000-08:00

The Brothers Smolov ( Guest article by Dr. Peter Putz )

Bench tide (2010)

Tom: everybody, what's up?
Steve: We are sorry Sir. It's just a difference of opinion that got out of hand.
Tom: What about?
Steve: It's really too silly to talk about, Sir. We'd really just forget about...
Tom: I don't give a damn about wh...at you'd rather forget about. Why were you all fighting?
Steve: some said, the dead lift was the only real lift. And that the Squat was shit. And others were big Squat fans. And it got of hand. we pushed them. They pushed us. We lost our heads, Sir. We're Sorry.
Tom: Dudes, you're supervisors. You can get a commission like that.
[Snaps finger]
Stev: We know, Sir. You're 100 percent right. It will never happen again.
Tom: It better not happen again. If I see this kind of nonsense again, I'm going to write you all up. You understand?
Steve: [No answer]
Tom: Do you understand?
Steve: Yes, Sir.
Tom: You have to set an example even in the face of stupidity. Everybody who knows the lifts knows that the bench press is the only true lift. Now am I right or wrong?
Steve: You're right, Sir.
Tom: Now get out of here.
Steve: Yes, Sir.

Wait a second, maybe I can make some buzz for Tom Furman's Mad Methods deal...

My Mad Methods Tide (2010)

Tom: everybody, what's up?
Steve: We are sorry Sir. It's just a difference of opinion that got out of hand.
Tom: What about?
Steve: It's really too silly to talk about, Sir. We'd really just forget about...
Tom: I don't give a damn about wh...at you'd rather forget about. Why were you all fighting?
Steve: Some said, the Tom Furman should win the Mad Methods gig. And that the Cotter was shit. And others were big Cotter fans. And it got out of hand. we pushed them. They pushed us. We lost our heads, Sir. We're Sorry.
Tom: Dudes, you're supervisors. You can get a commission like that.
[Snaps finger]
Steve: We know, Sir. You're 100 percent right. It will never happen again.
Tom: It better not happen again. If I see this kind of nonsense again, I'm going to write you all up. You understand?
Steve: [No answer]
Tom: Do you understand?
Steve: Yes, Sir.
Tom: You have to set an example even in the face of stupidity. Everybody who knows Mad Methods knows that Furman is the only true choice! Now am I right or wrong?
Steve: You're right, Sir.
Tom: Now get out of here.
Steve: Yes, Sir.

What this is about training? and other assorted silliness??!

Lucky me, my partner Sergei he knows his shit...

My Experience with Dr. Peter Pütz version of Smolov base cycle.

When I started training, I used simple/popular programs like 5x5, 20-rep squats, linear cycles etc. They all have one thing in common - low frequency. After reading Stuart McRobert's "Brawn" (which is very popular in Russia) I was 100% sure that benching or squatting 2-3 times a week is for chemically enchanted athletes only and it would kill normal (hardgainer) trainee like me.
So, after my first training year I stalled completely at 120kgx5x5 squat and 185x1 deadlift.
I switched to front squats and sumo dl's and started to train each movement every 4-5 days - after only 4 months of such "frequent" training I hit 140 FS and 220 dead. That's when I read about infamous Smolov cycle for the first time (It was article on Dragondoor.com, later I found original Russian article on powerlifting.ru). "Why not?" - and I started it for front squats. This cycle nearly killed me, 4x9 on front is HARD. One Month later I hit easy 150.
After that I used Smolov to reach 200kg on back squats - once again that was brutally hard, so hard that I wasn't able to force myself to do another cycle for a full year. I switched to bodybuilding-style training, with only occasional squatting or deadlifting.
Next summer after exams I had full month of freetime so I decided to devote it to serious training. I started Smolov for conventional deadlifts - crazy idea, but it worked very well. My best pull was 230 but at the beginning of the cycle I pulled hard 215, so I used conservative max of 207. Four weeks later I obliterated 245 - it was very fast for max attempt (I'm more of a "grinder" type).
http://www.youtube.com/watch?v=Vu6DIjFdppw

One more time I used original program for block deadlifts - I didn't gain on conventional pull (lost technique and strength from the floor), but my sumo skyrocketed to 265.
http://www.youtube.com/watch?v=yfYdKogcX9M

That is when I found drpp's version - with 20% reduced tonnage. Decided to try it for squats, which I ignored for almost a year. After some intro training I hit 200kg - was good maybe for another 5kg, but that's it. Once again, I used conservative max - last week was 155x3x9, 165x4x7, 175x5x5 and 185x6x3. Results were surprisingly good - 225. So, efficiency of this cycle was on par with original, but with much less effort and time.
http://www.youtube.com/watch?v=kpuwu6SXl00

I used it exclusively for squats and deads since then
275 sumo deadlift - had like 255-260 at the start.
http://www.youtube.com/watch?v=uVpTLs1oSyw
250x4 beltless conventional pull - 225x2-3 month prior.
http://www.youtube.com/watch?v=nzMdm4385E8
285 sumo - missed 300 after that. Could've done 290-292.5, I think.
http://www.youtube.com/watch?v=K-Numz4tX8E
Last cycle was particularly successful.
This summer in Russia (2010) was abnormally hot - up to 35-37С (almost 100F) + high humidity. I worked for 6 weeks on very physically demanding job, which with this insane heat resulted 7kg weight-loss for me. I almost didn't train during that period and lost fair amount of strength.
After some intro I hit 195x3 and it was hard. One month later - 195x10 and 240x1.
http://www.youtube.com/watch?v=z81zF4P9GM4
http://www.youtube.com/watch?v=IC86NyicdyQ

Overall, I think, this version of Smolov is the single best program I ever tried (and I tried many, from 5/3/1 to Sheiko), especially for squats. Some additional thoughts:
-I always trained 3 times a week, so cycle runs 4 weeks instead of original 3 for me.
-lowering percentages a little (5-7%) might be good idea, especially for fast-twitch guys.
-volume is the key, even if your not setting any PR's at the process, you're getting stronger. Squatting 200x3 is not the same as 200x3 for 6 sets and after 11 heavy workouts in three weeks.
After you supercompensate you'll be crushing your old PR's
-week 2 is the hardest for me
-daily stretching helps a lot
-no additional work for legs/core except maybe some light abs and hyperextensions as a part of warm up
-running cycles back-to-back lowers gains even when using different exercises. 1-2 month of low volume training between them works better

Now you're sure as hell curious, which brother did he spent time with, now am I right or wrong?

Them brothers tide (2010)

Tom: everybody, what's up?
Steve: We are sorry Sir. It's just a difference of opinion that got out of hand.
Tom: What about?
Steve: It's really too silly to talk about, Sir. We'd really just forget about...
Tom: I don't give a damn about wh...at you'd rather forget about. Why were you all fighting?
Steve: some said, the Mark I only real program. And that the Mark II was shit. And others were big Mark II fans. And it got of hand. we pushed them. They pushed us. We lost our heads, Sir. We're Sorry.
Tom: Dudes, you're supervisors. You can get a commission like that.
[Snaps finger]
Stev: We know, Sir. You're 100 percent right. It will never happen again.
Tom: It better not happen again. If I see this kind of nonsense again, I'm going to write you all up. You understand?
Steve: [No answer]
Tom: Do you understand?
Steve: Yes, Sir.
Tom: You have to set an example even in the face of stupidity. Everybody who knows the program knows that the Mark III is the only true choice. Now am I right or wrong?
Steve: You're right, Sir.
Tom: Now get out of here.
Steve: Yes, Sir.

the manifest: http://dl.dropbox.com/u/13406264/Manifest.pdf

them brothers excel sheet: http://dl.dropbox.com/u/13406264/TheBrothersSmolov.xls

www.thebrotherssmolov.com open to the public but more than meets the eye.

Train hard and vote for Tom Furman.

TIME To Vote For Me!

2010-10-25T17:56:00.000-07:00

http://mymadmethods.com/community/online-polls http

Time to VOTE for TOM FURMAN in the most important election of the year! I want to be the most interesting trainer alive!

http://mymadmethods.com/community/online-polls http

My Mad Methods

2010-10-23T12:00:00.000-07:00

My Mad Methods is a magazine for the unconvential fitness practitioner. The chrome, ferns, and soft rock music of the local club, just doesn't fit the bill. The magazine features articles by top fitness trainers around the country on a wide variety of topics. You can hardly go wrong. I've been fortunate enough to contribute to the effort and I am happy to be associated with them.
Check them out. MY MAD METHODS.

But What About Carbs?

2010-10-18T12:07:00.000-07:00

Many, many, people claim that carbohydrates make you fat instead of over all calories. They seem convinced that they can defy the laws of energy. The following blog post by Anthony Colpo is interesting in light of the fact that BOTH approaches were used. It's purely anecdotal, since only one person was involved. It's interesting though. ANTHONY COLPO.

It's About The Macro Nutrients

2010-10-14T13:28:00.000-07:00

Above is Loren Cordain. Probably the "Father" of the current Paleo Diet craze. I've read Doctor Cordain's books and really like what he is saying, but I always hate when people have to label their diet rather than just make some general recommendations. I also feel you should be a product of your ideas. You may not be the most genetically elite specimen, but be a good spokesperson for your ideas.

This is a vegetarian bodybuilder. While the term "vegetarian" is a label, the fact is, he has adopted a lifestyle of fitness, and keeps a close eye on macronutrients. He just chooses non meat ones.

What am I trying to prove here? Well, the second man did not get in that condition by killing and eating dead animals. He recorded calories, workouts and macronutrients. That would be protein, carbohydrates, fats, and water. Other than choosing non meat sources, ( I believe he consumes eggs and dairy ), he focused on facts rather than faith.
The diet industry is based on making something very simple into something very complex. This should be avoided. It's about the calories, it's about the macronutrients. Eat less, burn more.

Coffee Is Not Just For Breakfast Anymore

2010-10-13T19:29:00.000-07:00

Time to have a cup!

Nutrition. 2010 Oct;26(10):932-8.
Caffeine-Not just a stimulant.

Glade MJ.

The Nutrition Doctor, Skokie, Illinois, USA. Abstract

OBJECTIVE: The beneficial effects of human caffeine consumption deserve clarification.

METHODS: A detailed literature review was conducted and summarized.

RESULTS: A large body of scientific evidence describes the beneficial effects of human caffeine consumption on a number of physiologic systems.

CONCLUSION: The consumption of moderate amounts of caffeine 1) increases energy availability, 2) increases daily energy expenditure, 3) decreases fatigue, 4) decreases the sense of effort associated with physical activity, 5) enhances physical performance, 6) enhances motor performance, 7) enhances cognitive performance, 8) increases alertness, wakefulness, and feelings of "energy," 9) decreases mental fatigue, 10) quickens reactions, 11) increases the accuracy of reactions, 12) increases the ability to concentrate and focus attention, 13) enhances short-term memory, 14) increases the ability to solve problems requiring reasoning, 15) increases the ability to make correct decisions, 16) enhances cognitive functioning capabilities and neuromuscular coordination, and 17) in otherwise healthy non-pregnant adults is safe.

PMID: 20888549 [PubMed - in process]

Food Is Not The Villain

2010-10-09T20:19:00.000-07:00

If you follow popular media, a new diet or diet plan comes out almost weekly. It's as if there is new types of edible substance available and we have to be educated in consuming mass quantities of them. Here is the truth. It's the same old food. It's the same food that has been available for thousands of years. In fact, organic food is no healthier than regular food. It just costs more.
http://www.cnn.com/2008/TECH/science/08/19/organic.cooking.pv/index.html

We even demonize macronutrients. Water, Protein, Carbohydrates, and Fats. Take water for example. I remember when there was no bottled water to speak of. People actually drove in their cars and took walks without carrying bottled water. Mysteriously railroads were built, coal mines were dug, and sky scrapers were erected when the laborers didn't carry cute little tote bags with a bottle of water in them to stave off dehydration. Suddenly water, above what is needed to quench thirst, is a magic nutrient that costs lots of money. It's more expensive than gasoline but few people yell about the price of water. It seems to be of similar make up and substance as the stuff our ancestors drank. I guess I missed something. It's usually about this point where someone will step in and tell me that our ancestors water was pure. OK. I'll have to talk to the men in black suits who are poisoning the water. People are dropping like flies in the streets.

For a while we were told that fats are bad for us. We were educated that dietary fat has an easy conversion to body fat ( it does ) and that if we eat a low, or fat free diet, we'll never get fat. What a relief! Just eat fat free and you can't get fat. Remember all those fat free pastries from a few years ago? Apparently you could eat all you want and never get fat. I'm not sure if this worked so well. Many people actually gained weight on those diets. They ignored the fact that calories do count. There is no free lunch. You can't eat all you want and not gain weight. The energy formula doesn't work that way.

The other end of the spectrum is to eliminate carbohydrates. We were informed by massive amounts of books and articles that carbohydrates are evil. ( interesting how macronutrients have moral values placed upon them). Carbs stimulated the release of INSULIN. Insulin was evil and made us fat. It was associated with a whole list of diseases. Therefore, these sources claimed, if eliminate carbs, which stimulate insulin, you will never get fat. Eat all the eggs, bacon, cheese, pork rinds, and Crisco you want. You can't get fat. Seems like a perfect diet if you grew up in the South. There's a problem with this though,.. these people got fat too. They wanted that magical free lunch.

When I was young,... I consumed those disgusting protein powders and pills from Bob Hoffman's company. I thought that adding them, instead of Mom's ground round meat loaf was a necessary evil. Then teams of experts called adults told me that any extra protein would destroy my kidneys. This scared me. It also made me worry. No wonder cavemen died young. They didn't have adults to tell them that they ate too much fresh wild game. The must have been dropping like flies from kidney failure. The same thing happened with adding fiber to your diet. Modern man, they told me, lacked fiber and this was the cause of all Western disease. So I started eating bran muffins. Buckets of them. I didn't want to have an Western disease or an Eastern one either. I'm not sure if it worked. I did get a lot of reading done. I could actually read a Sunday paper cover to cover. Of course Mom had to send my dog in the bathroom after I came out to make sure it was OK.

In most of the cases and for one reason or another, we try to make food the bad guy. It's not. Too much food results in storage of extra energy in the form of fat. Because of our abundance in America, we have a problem of easy access to cheap food. That food is marketed according to demand. If we like things big, sweet, fat, and salty, food manufacturers give it to us. If they don't, they will be out of business. For example many people like the taste of carbohydrate based foods for snacking. Chips, cookies, candy, bagels, fried potatoes, granola, rice, and bread. They are cheap, convenient, have a wide profit margin, and deal well when packaged. There is NO conspiracy here. They are giving you what you want. When you demand that a salad basket be put out instead of a bread basket,.. you will get it. It's a simple matter of supply and demand.

Pathway To A 25 Inch Waist

2010-10-08T20:01:00.001-07:00

Do you want to know how to get a 25 inch waist like Robin White? Well, first choose your parents correctly. That will ensure that you have the gene pool that exhibits a narrow waistline.
Obviously you can't change that. The rest of the formula you can.
1. Eat a well balanced diet of fresh, whole, and raw foods. High in protein and low in processed sources of calories. The key of all keys is that calories count.
2. Lift weights. Resistance exercise maintains and builds muscle and bone. That's what gives the body shape.
3. Be active. Robin manages stress through activity like Inline Skating, Swimming, and Walking.
4. Get adequate rest. There is no more powerful recovery tool.

Goblet Squat Progression

2010-10-04T17:30:00.001-07:00

The Goblet Squat is a drill to perfect squatting form. It's developmental in the sense that it re-tools the Western physique to a skill that is totally natural to children, Asian culture, and our ancestors, the deep squat. Rarely do you see anyone in our culture drop into a deep squat to rest, but this is not uncommon in the Eastern world.
Simply by holding a dumb bell or kettle bell, like a Goblet being offered to the Gods, we offset our balance enough to sink deeply into the stretched position, with our weight on our heels. This simple drill can allow us to more effectively activate advantageous leverage positions through increases in flexibility and mobility. Simple but elegant.

I was reading the blog, Applied Strength, by my former kettle bell class mate, Brett Jones. He used a descending ladder to train his Goblet Squats. He also alternated the squats with one handed Swings. The volume of swings was held constant. This powerful combo represents a cool method of progression through lower body movement.
I tried this method and decided to add a third exercise, the leg raise. Either flat, or hanging.
The progression is up to you. I'd use the methods of progression outlined in Convict Conditioning. This is entirely individual. This Tri-set, as they used to call them, really stimulates movement and takes you into a world where the impossible seems possible. Where injury is merely a speed bump and progression is an empty cell in your spreadsheet of training data.
Below is a cut and paste from Brett's Blog at http://appliedstrength.blogspot.com/

10 GS + 10 alternating swings

9 GS + 10 alternating swings

8 GS + 10 alternating swings

7 GS + 10 alternating swings

6 GS + 10 alternating swings

5 GS + 10 alternating swings

4 GS + 10 alternating swings

3 GS + 10 alternating swings

2 GS + 10 alternating swings

1 GS + 10 alternating swings

I would add a set of hanging or supine leg raises after every set. Determine the repetition range.
General rules-
1. Start light. It may seem ridiculous, but part of your movements may be weak.
2. Rest appropriately
3. Start low, at 3 or 5 reps. Then build up.
4. When you can do all 10 steps, you can move up to the next weight.
5. Repeat with the next level weight.

The swings would alternate 10 left, 10 right, in a hand to hand fashion.
--Train hard.

Eating Dark Chocolate May Be The Best Thing To Do

2010-03-30T13:36:00.000-07:00

By Denise Mann, Health.com

March 30, 2010 3:07 p.m. EDT

Eating as little as a quarter of an ounce of chocolate each day -- an amount equal to about one small Easter egg -- may lower your risk of experiencing a heart attack or stroke, a new study has found. For best results, the chocolate should be dark, experts say.

"Dark chocolate exhibits the greatest effects, milk chocolate fewer, and white chocolate no effects," says the lead author of the study, Brian Buijsse, a nutritional epidemiologist at the German Institute of Human Nutrition, in Nuthetal, Germany.

In the study, Buijsse and his colleagues followed nearly 20,000 people for an average of eight years. The researchers surveyed the study participants about their chocolate consumption (as well as the rest of their diet), and also tracked the heart attacks and strokes that occurred in the group.

Compared with people who rarely ate chocolate (about one bar per month), the people who ate the most chocolate (slightly more than one bar per week) had a 27 percent and 48 percent reduced risk of heart attack and stroke, respectively, the researchers found.

The heart benefits observed in the study may be due in part to lower blood pressure, the study notes. Previous studies have suggested that eating chocolate can lower blood pressure, and the researchers observed a similar -- though less pronounced -- association in this study.

"The good news is that chocolate is not as bad as we used to think, and may even lower the risk of heart disease and stroke," says Buijsse. "The bad news, at least for some of us, is that the amounts that are needed to benefit from these effects appear to be quite low."

In other words, these findings don't mean that you should stuff yourself with chocolate Easter eggs. Chocolate is high in calories, and, as with any such food, eating too much of it can swell your waistline and harm your health in other ways.

"This is only one small egg per day," says Buijsse. "Eating higher amounts will most likely result in weight gain. If people start eating small amounts of chocolate, it should replace something else, preferably other high-calorie sweets or snacks."

The people in the study were part of a larger study on the effect of diet and lifestyle on cancer risk. For the current study, Buijsse and his colleagues excluded anyone with a history of heart disease or stroke, and also controlled for age, diet, lifestyle, and other factors. Still, they note that factors not recorded in the surveys -- rather than chocolate consumption alone -- could have been responsible for some or all of the health benefits they observed.

The study had some other important limitations. Most notably, the researchers did not determine whether the study participants ate dark, milk, or white chocolate.

Using one of the surveys administered during the study, the researchers estimated that 57 percent of the participants ate milk chocolate, 24 percent ate dark chocolate, and 2 percent ate white chocolate.

This data, however, came from a subset of just under 1,600 participants, so they are merely estimates that may not have been borne out in the full study population.

Experts believe that natural compounds known as flavonoids (or flavonols), which appear to promote artery health and reduce inflammation, are responsible for the cardiovascular benefits that have been associated with chocolate consumption.

Flavonals are found in cocoa, and dark chocolate contains more cocoa than milk chocolate does.

"The benefits of chocolate come from flavonoids, and those are mainly found in dark chocolate, not Easter eggs, which are usually milk chocolate and have a lot of saturated fat," says Julia Zumpano, a registered clinical dietitian at the Cleveland Clinic, in Ohio.

"I usually recommend less than one ounce of dark chocolate a day -- a tiny square -- for heart health," she adds. "The chocolate should be at least 70 percent cocoa with limited added sugar."

This study is merely the latest to point to the heart benefits of chocolate. In addition to lower blood pressure, cocoa consumption has been linked to improved blood vessel function, lower LDL (or bad cholesterol), and higher HDL (good cholesterol) in recent years.

Despite their findings, Buijsse and his colleagues caution that more research, namely randomized trials on the heart benefits of chocolate, is needed. Buijsse admits to being conservative about his own chocolate consumption.

"If I eat chocolate, which is not on a daily basis, I limit my intake to a small piece," he says.

The Robb Wolf Fish Oil Calculator

2010-03-25T14:20:00.001-07:00

People are constantly cornering me and calling me and emailing me about "How many fish oil capsules should I take?" Well, Robb Wolf came up with this calculator. Read the directions specifically and follow them carefully. Please note the amount of DHA/EPA PER CAPSULE. Be honest about your weight and stress levels too.
Robb Wolf Fish Oil Calculator

A Lesson in Cuffing With John Will

2007-12-26T22:37:00.001-08:00

Here are some visual notes on how to cuff a downed suspect by John Will of Australia. CUFF

Emotional Climate Training With Tony Blauer

2007-12-26T19:42:00.001-08:00

Tony Blauer, shown here with Eddie "Twister" Bravo, gives his breakdown of Emotional Climate Training from the Guard. ECT

Video Boxing Tips

2007-12-25T14:14:00.000-08:00

http://www.rivalboxing.com/e/tip3-e.html

Inayan Eskrima Application Of Blade

2007-12-24T19:04:00.001-08:00

Some Lore On John Grimek

2007-12-23T12:36:00.000-08:00

There are some incredible stories out there about John Grimek. This ARTICLE is one of them.

Marc Scott Design

2007-12-21T23:30:00.000-08:00

WHEN YOU'RE A COP, SAMBO PRACTITIONER AND THAI BOXER, YOU NEED A KNIFE THAT GETS THE JOB DONE.

Ken Blackburn/Steve Cotter Bootcamp 2

2007-12-21T12:07:00.000-08:00

GET READY FOR SOME TESTOSTERONE!

HOW TO BE A STRONGMAN IN THREE EASY STEPS

2007-12-20T09:47:00.001-08:00

Well, there are more than three steps,... and they aren't easy!
STRONGMAN

Thumbs Down On Creatine

2007-12-19T19:04:00.001-08:00

Creatine does not do well in this study. Then again,... .opinions vary.
J Strength Cond Res. 2007 Nov;21(4):1208-13.
Creatine Supplementation Does not Reduce Muscle Damage or Enhance Recovery From Resistance Exercise.
Rawson ES, Conti MP, Miles MP.

Rawson, E.S., M.P. Conti, and M.P. Miles. Creatine supplementation does not reduce muscle damage or enhance recovery from resistance exercise. J. Strength Cond. Res. 21(4): 1208-1213. 2007.-Previous studies have shown that creatine supplementation reduces muscle damage and inflammation following running but not following high-force, eccentric exercise. Although the mechanical strain placed on muscle fibers during high-force, eccentric exercise may be too overwhelming for creatine to exert any protective effect, creatine supplementation may protect skeletal muscle stressed by a resistance training challenge that is more hypoxic in nature. The purpose of this study was to examine the effects of short-term creatine supplementation on markers of muscle damage (i.e., strength, range of motion, muscle soreness, muscle serum protein activity, C-reactive protein) to determine whether creatine supplementation offers protective effects on skeletal muscle following a hypoxic resistance exercise test. Twenty-two healthy, weight-trained men (19-27 years) ingested either creatine or a placebo for 10 days. Following 5 days of supplementation, subjects performed a squat exercise protocol (5 sets of 15-20 repetitions at 50% of 1 repetition maximum [1RM]). Assessments of creatine kinase (CK) and lactate dehydrogenase activity, high-sensitivity C-reactive protein, maximal strength, range of motion (ROM), and muscle soreness (SOR) with movement and palpation were conducted pre-exercise and during a 5-day follow up. Following the exercise test, maximal strength and ROM decreased, whereas SOR and CK increased. Creatine and placebo-supplemented subjects experienced significant decreases in maximal strength (creatine: 13.4 kg, placebo: 17.5 kg) and ROM (creatine: 2.4 degrees , placebo: 3.0 degrees ) immediately postexercise, with no difference between groups. Following the exercise test, there were significant increases in SOR with movement and palpation. These data suggest that oral creatine supplementation does not reduce skeletal muscle damage or enhance recovery following a hypoxic resistance exercise challenge.

In The Words of Louie Simmons

2007-12-18T16:20:00.000-08:00

The front squat is essential for leg strength and maintaining a correct back position for pulling. This was Eddy Copplin’s favorite exercise for deadlifting, having pulled 826 at 186 body weight. It builds the spinal erectors as well as the legs. (We use a front squat harness.)

http://www.westside-barbell.com/Articles%20Top%20Ten/Articles%202007/07Nov_the_squat.pdf

Designed By Ray Floro

2007-12-17T20:15:00.000-08:00

This blade is no longer available, but is designed with the FloroFighting mentality in mind. That would be Pikal or IcePick Grip, use of both edges, and a handle that looks like it's upside down. It also moves well into the cross block or "X-Frame" that is a component of the system.
Check out Ray's new DVD's on www.FloroFighting.com

Heavy Rules

2007-12-17T18:50:00.000-08:00

J Strength Cond Res. 2007 Nov;21(4):1108-12.
Trunk muscle activation during dynamic weight-training exercises and isometric instability activities.
Hamlyn N, Behm DG, Young WB.

Hamlyn, N., D.G. Behm, and W.B. Young. Trunk muscle activation during dynamic weight-training exercises and isometric instability activities. J. Strength Cond. Res. 21(4): 1108-1112. 2007.-The purpose of this study was to examine the extent of activation in various trunk muscles during dynamic weight-training and isometric instability exercises. Sixteen subjects performed squats and deadlifts with 80% 1 repetition maximum (1RM), as well as with body weight as resistance and 2 unstable calisthenic-type exercises (superman and sidebridge). Electromyographic (EMG) activity was measured from the lower abdominals (LA), external obliques (EO), upper lumbar erector spinae (ULES), and lumbar-sacral erector spinae (LSES) muscle groups. Results indicated that the LSES EMG activity during the 80% 1RM squat significantly exceeded 80% 1RM deadlift LSES EMG activity by 34.5%. The LSES EMG activity of the 80% 1RM squat also exceeded the body weight squat, deadlift, superman, and sidebridge by 56, 56.6, 65.5, and 53.1%, respectively. The 80% 1RM deadlift ULES EMG activity significantly exceeded the 80% 1RM squat exercise by 12.9%. In addition, the 80% 1RM deadlift ULES EMG activity also exceeded the body weight squat, deadlift, superman, and sidebridge exercises by 66.7, 65.5, 69.3, and 68.6%, respectively. There were no significant changes in EO or LA activity. Therefore, the augmented activity of the LSES and ULES during 80% 1RM squat and deadlift resistance exercises exceeded the activation levels achieved with the same exercises performed with body weight and selected instability exercises. Individuals performing upright, resisted, dynamic exercises can achieve high trunk muscle activation and thus may not need to add instability device exercises to augment core stability training.

Brandon Lee VS Al Leong

2007-12-14T22:14:00.000-08:00

Systemic Shock Sequence

2007-12-13T20:17:00.000-08:00

The story starts HERE
Steve "Shaf" Shafley summarizes what began as a conversation between Mario Guevara and myself. We were talking about that magical area between strength and endurance, and the most complete tool to enter that realm. Mario suggested the Thruster. We both agreed, based on years of observation, research, and anecdote, that the Burpee is King in terms of body weight training,... but with simple apparatus,..... hmmmmm. Why not the snatch or clean and jerk? Then again,.. as you tire,... skill may go in the dumper, if you use Olympic Style lifting. Why not use dumbbells or kettle bells?? Now it gets interesting. Let's think of the five basic movements in exercise. 1. Lower body Thrust, 2. Total Body Flexion, 3.Total Body Extension, 4. Upper body Thrust, 5. Upper body Pulling. The idea then would be to include as many of these as possible in as few exercises, that require as little skill, and cheap equipment as possible. The Thruster uses mass quantities of muscle tissue. It's a full front squat, followed by a push press, therefore we are using lower body thrust, and upper body extension. That would cover two of the five. Not too shabby. Huge metabolic cost, high heart rate, painful oxygen debt,.. you know the deal. Why not add to the mix and hit all five?? That's what I'm going to do here. I am going to name it, "SYSTEMIC SHOCK SEQUENCE!" That way, it creates a sensation since calling it an "exercise template" is far too mundane. Sensation is the law of the Internet,... isn't it??

Workout--
1. Dumbbell or Kettle bell or Barbell Snatch. This covers total body extension and upper body pulling.
2. Dumbbell or Kettle bell or Barbell Thruster. Same deal. Whatever equipment is available is good to go. Even rocks and sandbags. This covers upper and lower body extension.
3. Swipes with Club bells(tm), or Double Ski Poles with Heavy hands(tm) or Dumbbells. For instruction in proper Swipe, consult Scott Sonnen's material. For proper double ski pole form, consult Heavy hands(tm) material by Dr. Leonard Schwartz. This covers Total body flexion.

There you go. Three exercises that cover all gross body mechanics. For sure you can add twisting, independent limb motions, etc.... but why complicate things?

Now the variables.
1. Go heavy, drop the reps
2. Go light, increase the reps
3. Go superhuman, used timed sets
4. Vary Barbells, Dumbbells, and Kettle bells for variety
5. Don't rest till you drop
6. Rest slightly between exercises, more between circuits.
7. Alternate two of the exercises and use the third as a finisher.
8. Do one workout heavy and slow, the next light and fast.
9. Dump the gear outside and run between stations.
10. Set up snatches at one end of a field, and thrusters at the other.
Now doing walking double ski poles between the two stations.
11. Work each exercise to failure, HIT style and do just one circuit.
12. Try to go through the sequence 5 to 8 times.
13. Do it as many times you can in 20 minutes.
14. Don't do it at all and eat donuts and blame your gene pool.

Small Blades Are Fun Too

2007-12-13T13:45:00.000-08:00

Another beautiful creation from www.Goldsworthyknives.com

Another Interview With Lyle McDonald

2007-12-13T10:06:00.000-08:00

Here is Part One of an interview with the mysterious Lyle McDonald. Check out the whole blog, it is very good. LYLE
Part Two HERE

SWING THESE BEAUTIES!

2007-12-12T09:26:00.001-08:00

Clubs can be fun. Here is a source of really nice ones with instruction. INDIANCLUB

The Myth Speaks

2007-12-11T21:53:00.001-08:00

Sergio Oliva, "The Myth" speaks about many things in this interview. Oliva is considered the most gifted bodybuilder of all time.

Five Pounds of Muscle Versus Five Pounds of Fat

2007-12-09T12:40:00.001-08:00

In the "comments" section, make all the jokes, observations, or excuses you want.

TOPS Knives Scalpel

2007-12-09T11:58:00.001-08:00

Boyer Coe Talks About Arthur Jones

2007-12-09T11:49:00.001-08:00

Here is a .pdf of an interview with Boyer Coe. Lots of interesting stories. COE

Rashad Evans on 52 Hand Blocks and UFC

2007-12-09T10:38:00.000-08:00

Rashad Evans tells it like it is about "52" and Dirty Boxing. 52Handblocks

GOT SQUAT

2007-12-09T10:29:00.001-08:00

Try this SQUAT. Truly Impressive

Chair By Dave Draper

2007-12-08T20:50:00.000-08:00

This was designed, and put together by legendary bodybuilder, Dave Draper. He was quite the woodworker and even designed Arnold Schwarzenegger's bed.

The Living Legend, Serge Nubret

2007-12-06T21:41:00.001-08:00

Serge Nubret trains today, as he always did. More mileage, but little change. His website is incredible, and filled with his career highlights. SERGE

Growth Hormone and Muscle

2007-12-05T21:23:00.001-08:00

The Protein-Retaining Effects of Growth Hormone During Fasting Involve Inhibition of Muscle-Protein Breakdown

Helene Nørrelund, K. Sreekumaran Nair, Jens Otto Lunde Jørgensen, Jens Sandahl Christiansen, and Niels Møller

From Medical Department M (Endocrinology and Diabetes) (H.N., J.O.L.J., J.S.C., N.M.), Aarhus Kommunehospital, Aarhus, Denmark; and the Endocrinology Division (K.S.N.), Mayo Clinic, Rochester, Minnesota.

Address correspondence and reprint requests to: Helene Nørrelund, Medical Department M, Aarhus Kommunehospital, DK-8000 Aarhus C, Denmark. E-mail: helenenorrelund@dadlnet.dk .

The metabolic response to fasting involves a series of hormonal and metabolic adaptations leading to protein conservation. An increase in the serum level of growth hormone (GH) during fasting has been well substantiated. The present study was designed to test the hypothesis that GH may be a principal mediator of protein conservation during fasting and to assess the underlying mechanisms. Eight normal subjects were examined on four occasions: 1) in the basal postabsorptive state (basal), 2) after 40 h of fasting (fast), 3) after 40 h of fasting with somatostatin suppression of GH (fast-GH), and 4) after 40 h of fasting with suppression of GH and exogenous GH replacement (fast+GH). The two somatostatin experiments were identical in terms of hormone replacement (except for GH), meaning that somatostatin, insulin, glucagon and GH were administered for 28 h; during the last 4 h, substrate metabolism was investigated. Compared with the GH administration protocol, IGF-I and free IGF-I decreased 35 and 70%, respectively, during fasting without GH. Urinary urea excretion and serum urea increased when participants fasted without GH (urea excretion: basal 392 ± 44, fast 440 ± 32, fast-GH 609 ± 76, and fast+GH 408 ± 36 mmol/24 h, P < style="font-style: italic;">In summary, we find that suppression of GH during fasting leads to a 50% increase in urea-nitrogen excretion, together with an increased net release and appearance rate of phenylalanine across the forearm. These results demonstrate that GH—possibly by maintenance of circulating concentrations of free IGF-I—is a decisive component of protein conservation during fasting and provide evidence that the underlying mechanism involves a decrease in muscle protein breakdown.

Protect Your Body While Rowing

2007-12-04T22:14:00.000-08:00

Here is a simple hint on how to make a good exercise better. ROW

A Vince Gironda Blog

2007-12-03T22:00:00.000-08:00

This is a photo of Vince Gironda with William Smith the famous actor, stuntman, athlete. There are many, many, more photo's at the IronGuru blog. Get ready for a trip down memory lane. Lotsa stuff HERE

If You Lift, And You Don't Know About This Man, You Are Insane.

2007-12-02T21:46:00.000-08:00

DAN JOHN
READ IT, LEARN IT, LIVE IT.
http://danjohn.org/

Live Free Or Die Hard

2007-12-02T00:25:00.000-08:00

Watched the DVD last night. Fantastic! Nothing better than terrorists being killed by the good guys.

Double Trouble

2007-12-01T20:37:00.001-08:00

Check out blades like these and more at www.bladerigger.com

Keep Your Hormones Happy

2007-11-30T21:31:00.000-08:00

Hormones are something men need to be aware of as they age. This study makes this very clear.
Relationship Between Low Levels of Anabolic Hormones and 6-Year Mortality in Older Men

The Aging in the Chianti Area (InCHIANTI) Study

Marcello Maggio, MD; Fulvio Lauretani, MD; Gian Paolo Ceda, MD; Stefania Bandinelli, MD; Shari M. Ling, MD; E. Jeffrey Metter, MD; Andrea Artoni, MD; Laura Carassale, MD; Anna Cazzato, MD; Graziano Ceresini, MD; Jack M. Guralnik, MD; Shehzad Basaria, MD; Giorgio Valenti, MD; Luigi Ferrucci, MD, PhD

Arch Intern Med. 2007;167(20):2249-2254.

Background Aging in men is characterized by a progressive decline in levels of anabolic hormones, such as testosterone, insulinlike growth factor 1 (IGF-1), and dehydroepiandrosterone sulfate (DHEA-S). We hypothesized that in older men a parallel age-associated decline in bioavailable testosterone, IGF-1, and DHEA-S secretion is associated with higher mortality independent of potential confounders.

Methods Testosterone, IGF-1, DHEA-S, and demographic features were evaluated in a representative sample of 410 men 65 years and older enrolled in the Aging in the Chianti Area (InCHIANTI) study. A total of 126 men died during the 6-year follow-up. Thresholds for lowest-quartile definitions were 70 ng/dL (to convert to nanomoles per liter, multiply by 0.0347) for bioavailable testosterone, 63.9 ng/mL (to convert to nanomoles per liter, multiply by 0.131) for total IGF-1, and 50 µg/dL (to convert to micromoles per liter, multiply by 0.027) for DHEA-S. Men were divided into 4 groups: no hormone in the lowest quartile (reference) and 1, 2, and 3 hormones in the lowest quartiles. Kaplan-Meier survival and Cox proportional hazards models adjusted for confounders were used in the analysis.

Results Compared with men with levels of all 3 hormones above the lowest quartiles, having 1, 2, and 3 dysregulated hormones was associated with hazard ratios for mortality of 1.47 (95% confidence interval [CI], 0.88-2.44), 1.85 (95% CI, 1.04-3.30), and 2.29 (95% CI, 1.12-4.68), respectively (test for trend, P <.001). In the fully adjusted analysis, only men with 3 anabolic hormone deficiencies had a significant increase in mortality (hazard ratio, 2.44; 95% CI, 1.09-5.46 (test for trend, P <.001).

Conclusions Age-associated decline in anabolic hormone levels is a strong independent predictor of mortality in older men. Having multiple hormonal deficiencies rather than a deficiency in a single anabolic hormone is a robust biomarker of health status in older persons.

Giant Croc's In India!

2007-11-29T21:32:00.000-08:00

Here is a nice article on giant Crocodiles in India. We are talking about 23 feet long. Read the comments below the article as well. CROCS. The croc in the photo above was owned by the late Art Jones of Nautilus fame. It was around 18 feet. Imagine one 5 feet longer and heavier.

Franco Columbu's Leg Injury At The World's Strongest Man

2007-11-28T20:36:00.000-08:00

Reduce Your Omentum With Volume

2007-11-27T21:59:00.000-08:00

International Journal of Obesity (2007) 31, 1786–1797

A dose–response relation between aerobic exercise and visceral fat reduction: systematic review of clinical trials
K Ohkawara1, S Tanaka1, M Miyachi1, K Ishikawa-Takata1 and I Tabata1

1Health Promotion and Exercise Program, National Institute of Health and Nutrition, Shinjuku-ku, Tokyo, Japan

Correspondence: Dr K Ohkawara, Health Promotion and Exercise Program, National Institute of Health and Nutrition, 1-23-1 Toyama, Shinjuku, Tokyo 162-8636, Japan. E-mail: ohkawara@nih.go.jp

Objective: It has been suggested that exercise has preferential effects on visceral fat reduction. However, the dose–response effect remains unclear because of limited evidence from individual studies. The purpose of this study was to systematically review the current literature to establish whether reduction of visceral fat by aerobic exercise has a dose–response relationship.

Methods: A database search was performed (PubMed, 1966–2006) with appropriate keywords to identify studies exploring the effects of aerobic exercise as a weight loss intervention on visceral fat reduction. Visceral fat reduction was expressed as the percentage of visceral fat change per week (%VF/w). The energy expenditure by aerobic exercise was expressed as (metabolic equivalents h per week (METsh/w)).

Results: Nine randomized control trials and seven non-randomized control trials were selected. In most of the studies, the subjects performed aerobic exercise generating 10 METsh/w or more. Among all the selected groups (582 subjects), visceral fat decreased significantly (P<0.05) in 17 groups during the intervention, but not in the other 4 groups. There was no significant relationship between METsh/w from aerobic exercise and %VF/w in all the selected groups. However, when subjects with metabolic-related disorders were not included (425 subjects), METsh/w from aerobic exercise had a significant relationship with %VF/w (r=-0.75). Moreover, visceral fat reduction was significantly related to weight reduction during aerobic exercise intervention, although a significant visceral fat reduction may occur without significant weight loss.

Conclusion: These results suggest that at least 10 METsh/w in aerobic exercise, such as brisk walking, light jogging or stationary ergometer usage, is required for visceral fat reduction, and that there is a dose–response relationship between aerobic exercise and visceral fat reduction in obese subjects without metabolic-related disorders.

Bring in the Big Guns

2007-11-26T22:08:00.000-08:00

Serious arms from a the history of iron. Chuck Sipes on the left and Casey Viator on the right. These photo's are from www.drdarden.com

Nutritional Value of Fast Food

2007-11-25T20:47:00.000-08:00

Check this out. This article is for those who eat fast foods, "only occasionally". FASTFOOD

Chong From Hong Kong

2007-11-24T18:50:00.000-08:00

Another Healthy Thanksgiving!

2007-11-24T11:12:00.000-08:00

Cindy Furman's Apple - Cranberry Compote

In the Spirit of Jack Dempsey

2007-11-21T23:37:00.000-08:00

I pulled this montage off of an old post on Sherdog.

JImmy Buffet's "Bama Breeze"

2007-11-21T13:33:00.000-08:00

This is the video for Jimmy Buffet's "Bama Breeze". Mike Reinhardt was the camera man for this video,.. his third venture with Mr. Buffet. Mike is also the camera man for "Concrete Conflict and Conditioning" which is available on this blog.

Resource On How To Fight Like A Man

2007-11-21T13:12:00.001-08:00

This is a huge resource of boxing material during the era when men were men. FIGHT

A Lesson In Pressing

2007-11-21T10:13:00.000-08:00

A really good post by Ken Blackburn on how he pressed 32kilo Kettlebells for 52 reps in the seated press competition in Miami. He didn't practice pressing or attempt any exotic techniques. Read it, learn it, live it.

Jack La Lanne, Father of Fitness

2007-11-20T22:17:00.000-08:00

Few can argue the impact Jack La Lanne has had on fitness in America. Here is his home page and some amazing history. JACK

Don't You Love This?

2007-11-20T11:06:00.000-08:00

www.Goldsworthyknives.com

Sarong Techniques

2007-11-20T10:20:00.000-08:00

You can use a T-Shirt, or Jacket, or Beach Towel as well.

Eat More Fresh Vegetables.

2007-11-19T19:08:00.000-08:00

Apparently we are still not eating enough vegetables.
Semin Nephrol. 2006 Nov;26(6):447-53. Links
The evolution-informed optimal dietary potassium intake of human beings greatly exceeds current and recommended intakes.

* Sebastian A,
* Frassetto LA,
* Sellmeyer DE,
* Morris RC Jr.

Department of Medicine, Divisions of Nephrology and Endocrinology, and the Moffitt/Mt. Zion General Clinical Research Center, UCSF, San Francisco, CA.

An organism best fits the environment described by its genes, an environment that prevailed during the time period (millions of years) when evolution naturally selected the genes of its ancestors-those who survived to pass on their genes. When an organism's current environment differs from its ancestral one, the environment's mismatch with the organism's genome may result in functional disadvantages for the organism. The genetically conditioned nutritional requirements of human beings established themselves over millions of years in which ancestral hominins, living as hunter-gatherers, ate a diet markedly different from that of agriculturally dependent contemporary human beings. In that context, we sought to quantify the ancestral-contemporary dietary difference with respect to the supply of one of the body's major mineral nutrients: potassium. In 159 retrojected Stone Age diets, human potassium intake averaged 400 +/- 125 mEq/d, which exceeds current and recommended intakes by more than a factor of 4. We accounted for the transition to the relatively potassium-poor modern diet by the fact that the modern diet has substantially replaced Stone Age amounts of potassium-rich plant foods (especially fruits, leafy greens, vegetable fruits, roots, and tubers), with energy-dense nutrient-poor foods (separated fats, oils, refined sugars, and refined grains), and with potassium-poor energy-rich plant foods (especially cereal grains) introduced by agriculture (circa 10,000 years ago). Given the fundamental physiologic importance of potassium, such a large magnitude of change in potassium intake invites the consideration in human beings of whether the quantitative values of potassium-influenced physiologic phenomena (eg, blood pressure, insulin and aldosterone secretion rates, and intracellular pH) currently viewed as normal, in fact disaccord with genetically conditioned norms. We discuss the potential implications of our findings in respect to human health and disease.

KB World's Jerk Competition

2007-11-19T18:46:00.000-08:00

Very interesting competition and incredible numbers!

How To Hide, Spit, and Use a Razor

2007-11-18T11:18:00.001-08:00

Awareness is a huge part of staying alive. Get educated. RAZOR

Amazing How Their Form Is So Similar

2007-11-17T20:14:00.000-08:00

Watching the big men, who put up big numbers, compete in snatch is rather striking. Their biomechanics are so similar despite differences in structure. Small tweaks to deal with individual anatomy are needed, but the efficiency is the same when you are the best in the World.

Fixed Blade Douk Douk from Laci Szabo

2007-11-16T12:07:00.001-08:00

For information on this blade go to www.szaboinc.com

Fish Oil As A Crop. The Future is Here

2007-11-16T08:33:00.000-08:00

Food scientists are pushing then envelope and coming up with great ideas. FOOD

Tom Furman Fitness

Pavel Tsatsouline Over a Decade Ago

GLUTEN AND PALEO MAN

Just Pick It Up!

HillFit by Chris Highcock

What is the TAIWAN SUSPENSION?

The Dosage is Correct

Backyard Gods and Iron Men

The Bruno Sammartino Method

Kettlebell FIRE! Is Now on SALE

Articles For A Rainy Day

Jeff Martone on Shoulder Health

The FORGE is coming soon!

Chocolate Milk for the Win

Body Weight Training Tool by Drew Baye

What Excuse Do You Have Today?

The Mighty Igor

Limit Your Night Life to Prevent Knockouts

Convict Conditioning 2 From Muscles of Iron

KAZ, 10 Reps with 162 lbers

Naked From the Waist Down

DAN JOHN IS PERHAPS THE MOST EXCITING MAN OF OUR TIME

The Kettlebell Back Pack by MBody Strength

A Powerful Tool, A Simple Tool

KettleBell 101- Kettlebells for Beginners On Sale NOW

Playground Gym, Ft. Lauderdale's IKFF Certification, 2/5-6/2011

How To Walk The Talk and Unlock Your True Potential

You'd beat a Neanderthal in a race - life - 03 February 2011 - New Scientist

Sedentary Physiology Part 1 – Not Just The Lack of Physical Activity

Sedentary Physiology Part 2 – Can Sitting Too Much Kill You?

Sedentary Physiology Part 3 – The Importance of Interruptions in Sedentary Time

Sedentary Physiology Part 4 – How Does Sitting Increase Health Risk?

Sedentary Physiology Part 5 – Future Directions

Linemen Are Back In Game After Disc Surgery, Encouraging Average People To Resume Active Lives

Sincere Hogan's Ultimate Bodyweight Conditioning

Programming the Kettlebell Swing

Kettlebell Training in the Age of Quarrel

THE BROTHERS SMOLOV by Dr. Peter Putz

TIME To Vote For Me!

My Mad Methods

But What About Carbs?

It's About The Macro Nutrients

Coffee Is Not Just For Breakfast Anymore

Food Is Not The Villain

Pathway To A 25 Inch Waist

Goblet Squat Progression

Eating Dark Chocolate May Be The Best Thing To Do

By Denise Mann, Health.com cnnAuthor = "By Denise Mann, Health.com ";

The Robb Wolf Fish Oil Calculator

A Lesson in Cuffing With John Will

Emotional Climate Training With Tony Blauer

Video Boxing Tips

Inayan Eskrima Application Of Blade

Some Lore On John Grimek

Marc Scott Design

Ken Blackburn/Steve Cotter Bootcamp 2

HOW TO BE A STRONGMAN IN THREE EASY STEPS

Thumbs Down On Creatine

In The Words of Louie Simmons

Designed By Ray Floro

Heavy Rules

Brandon Lee VS Al Leong

Systemic Shock Sequence

Small Blades Are Fun Too

Another Interview With Lyle McDonald

SWING THESE BEAUTIES!

The Myth Speaks

Five Pounds of Muscle Versus Five Pounds of Fat

TOPS Knives Scalpel

Boyer Coe Talks About Arthur Jones

Rashad Evans on 52 Hand Blocks and UFC

GOT SQUAT

Chair By Dave Draper

The Living Legend, Serge Nubret

Growth Hormone and Muscle

Protect Your Body While Rowing

A Vince Gironda Blog

If You Lift, And You Don't Know About This Man, You Are Insane.

Live Free Or Die Hard

Double Trouble

By Denise Mann, Health.com