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Training Journal 1-27-2012

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Power Shake To Super Charge The Day

This is an example of a shake I like to have each morning 1 scoop of Pea Protein (pure advantage brand) (25 grams) 1 scoop of organic Rice Protein (growing naturals brand) (24 grams) 1 block of frozen unsweetened acai (high in antioxidants low in sugar and carbs) 1 block of frozen acerola/acai (very high in vitamin C) 1 tablespoon of chia seeds (EFA and 3 grams of protein) 1 tablespoon of cacao (rich in antioxidants and good fats for hormone optimization) 1 tablespoon of E3 live frozen algae (rich in B vitamins) 1 tablespoon of maca (plant sterols for adrenal...

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Training Journal 1-24-2012

Solid workout to get the week going. Deadlift feels really good and I like the bottom position bench press as well. Before going to the gym Relaxed Kettlebell Military Press 3x4 (88s) no tension at all on each rep and lockout held for 2 seconds on each rep. I really like the relaxed style press. Using tension when you don't need it is a waste of time. Barbell Deadlift 1x3x135, 1x1x225, 1x1x315, 1x1x405, 5x1x480lb (one minute breaks between each single. Each rep flew off the floor) Bottom Posisiton Bench Press (safety bars 2 inches over chest) 1x3x135, 1x3x225, 1x3x275, 1x3x315,...

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Training Journal 1-21-2012

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Training Journal 1-18-2012

Took a few days off after my weekend of kettlebell workshops in vegas. Nice to get back into training today. Going to train hard for several weeks and then back off form my workshop in Tacoma, WA in February Before going to the gym: Double Kettlebell Military Press 3x3 (88s, been a while since I have used 88s and felt great) Pull-ups 5x5 (pulled to below the pecs on each rep) At the gym Deadlift 1x3x135, 1x1x225, 1x1x315, 1x1x405, 7x1x455 (one-minute breaks between each set. Heavy enough that I can feel it and light enought that I can work on improving form. I love singles...

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PowerShake For Serious Athletes That Want The Best

I like to have A PowerShake around an hour after I get up to really get my day going. I find that a power shake allows me to take in a lot of nutrition without excessive energy allocated for digestion. This powershake receipe keeps my mind and body working well for several hours and works well as a pre-workout meal two hours before training Recipe:1 scoop pure advantage pea protein,1 scoop organic growing naturals rice protein, 2 tablespoons of hempseeds, 2 tablespoons of chia seed powder, 1 tablespoon of Udo's oil, 1 tablespoon of maca, 1 tablespoon of cacao, 1/4 teaspoon of cinnamon and...

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Joint Mobility Routine For Restoration and To Re-charge!

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Homemade Protein Bars For People That Value Quality

Aggressive Strength Homemade Protein Bars For People That Value Quality!By Mike MahlerI don't always eat protein bars, but when I do I make homemade protein bars that are off the hook. Here is the breakdown:2 sccops of vanilla pure advantage pea protein (50 grams of protein)2 scoops of vanilla Growing naturals organic rice protein (48 grams of protein)2 tablespoons of chia seed powder (great source of EFA and small amount of protein)1 tablespoon of cacao nibs (great source of magnesium, iron, and antioxidants)2 tablesoons of cashew nut butter (tastes great and helps bind everything together)2 tablespoons...

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Training Journal 1-13-2012

Nice workout today to end the training week. Doing two kettlebell workshops this weekend so did not push too hard today but felt strong and rocked it: At home: Double KB Military Press 3x6x79s (easy reps for practice) At the gym Barbell Squat: 135x3, 225x3, 275x3, 315x3, 365x1, 385x1, 405x1, 415x1 (felt great) then 3x3x315 with a pause at the bottom of each rep Barbell Bent-over Row 1x5x135, 1x3x225, 1x2x275, 1x2x295lbs Barbell Bench Press 1x3x135, 1x3x225, 1x3x275, 1x1x315, 1x1x350 (easy) 1x1x360 (hit a sticking point but fought through it. This is my one-rep max right...

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Training Journal 1-12-2012

Great workout to start the week right. Did not push too hard as I am teaching some workshops in Vegas this weekend Before going to the gym: Double KB Military Press 3x5 (79s and one-minute breaks. No tension at all. Relaxed on each rep) Barbell Deadlift 1x3x135, 1x1x225, 1x1x315, 1x1x405, 1x1x455, 5x1x485 (each rep felt great. Did five singles with one-minute between each rep) Barbell Floor Press 1x3x135, 1x3x225, 1x1x275, 1x1x315, 1x1x335, 1x1x355 (nice PR and felt good for 365) Dragon Flags 3x10 and in between each set One-arm KB Swing 1x10 each side (55lb bell) Weighted...

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Training Journal 1-7-2012

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Knee pain remedies for kettlebell training by Sukie Baxter

Knee Pain Remedies for Kettlebell TrainingBy Sukie Baxter   Knee pain is expected in sports that cause a lot of impact to the lower body and joints, like running, but the last thing I ever expected was to see complaints of knee pain in people training with kettlebells. Unfortunately, kettlebell-related knee pain has become quite common, so let's look at a few reasons this is happening and what you can do to prevent or heal knee pain. When your knee starts screaming at you and every kettlebell swing becomes excruciating, the first place you're tempted to look to find the source...

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Kettlebell Overhead Pressing For A Variety Of Goals By Mike Mahler

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inefficiency training for serious fat loss in 2012

Looking for effective fat loss training? Add inefficiency training to your regimen By Mike Mahler The most effective strategy to win the battle against fat is to build as much muscle as possible. Do not confuse building muscle with increasing bulk. Adding more muscle doesn't necessarily mean you will build more mass. Alternatively, losing weight doesn't mean you're losing fat.  Many people go from being very fat to skinny fat and that is not an effective way to win the battle against fat, as you're still essentially fat! The importance of building muscle to win the battle against...

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Training Journal 1-4-2012

Had a nasty cold the last few days so decided to lay low and rest up. Glad I did as training felt great today! Ready to kill it in 2012 Double Kettlebell Military Press 3x4 (79s) Barbell Deadlift 1x3x135 1x1x225, 1x1x315, 1x1x365, 1x1x405, 7x1x455 (felt great and I like doing several singles with short breaks at 30-45 seconds to work on starting strength. Reps just don't help much with one rep max efforts for deadlifting) Barbell Floor Press 1x3x135, 1x3x225, 1x3x275, 1x5x315 (felt great) Weighted Pull-ups 5x2 (50lbs) after each set I did 1x15 each side on One-arm Kettlebell...

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