AGGRESSIVE STRENGTH MAGAZINE
ISSUE 132 5/24/07
1. AGGRESSIVE STRENGTH QUOTE OF THE WEEK
"You should study all things to broaden your life. You should specialize in several things to polish your life."--Miyomato Musashi
In the classic book, Think And Grow Rich, author Napoleon Hill emphasizes the importance of having specialized knowledge in order to be successful. No doubt, the acquisition of specialized knowledge is important; however, it's not enough. It doesn't matter what business you're in or if you work for others: if you don't understand marketing, your likelihood of business success is poor.
You might have the best product or the best service, yet if you don't understand the rules of marketing, you'll have a tough time thriving in the very competitive and unforgiving marketplace. Forget about thriving--you'll have a hard time keeping your head above water. This doesn't mean you should simply copy the actions of others; cutting and pasting ad copy from other people's websites isn't the way to go. You need to understand why successful ad copy is written in a certain way to attract customers. Once you understand the rules of marketing, it's time to apply and personalize the principles to your own business. Doing so positions you as a leader--not as a clone of someone else.
When you don't take time to understand the applications of effective marketing, you end up repeating moronic methods which seldom work. I, unfortunately, know this all too well. In a previous business, I used to wake up at 3 AM and put 20 signs up on telephone polls around town. I even made a special device which enabled me to get the signs up high from the ground. Then, I'd grab 1000 business cards and head downtown to hand them out. And then, I'd put 50-100 fliers in telephone booths all over town. Finally, I'd head home to take the calls. Here's a sampling of the messages that were left on my answering machine each day:
"You f**king a**hole if I see one more of your fliers on my phones I'm going to staple it to your forehead!"
"Stop putting your f**king signs all over town!"
"Do you have any free samples?"
"Are you hiring? I need help to beyaaach"
Ah, nothing like positive feedback to make all the hard work worthwhile. After a few weeks of the above, I came to the obvious conclusion: I had the wrong plan and it was time to figure out what actually works. Fortunately, I'd made all the rookie mistakes in a business that didn't matter rather than in my current business--which does matter.
At a marketing lecture I gave earlier this year, I told the audience to find ten examples of successful ad copy and decode each one. By decoding, I meant breaking each ad down line-by-line, paragraph-by-paragraph, to understand why the copy is formatted in that particular way. There's a science behind effective marketing and, like anything else, it takes hard work and commitment to learn it. Of the several hundred people attending the lecture, I doubt a single person did the decoding assignment. Why? Because it required commitment, hard work, and it's pretty damn boring. We're so used to being constantly entertained that the idea of doing something boring causes most of us to shut off. Yet, successful people understand the necessity of doing what needs to be done. Unsuccessful people will simply tell themselves that marketing is boring and it's too tedious to learn. They'll hope some PR master will come along and save the day--good luck with that!
At the end of the day, marketing is about selling yourself--and no one can care more about that then you. Marketing is a skill that'll serve you your entire life and shouldn't be taken lightly. No matter what you do in life, you need to be able to sell yourself. You need to be able to clearly convey what value you bring to the table and have the confidence to back it up. Otherwise, you'll be reacting to the blows in life rather than being proactive and steering things your way.By the way do not think you are off the hook if you work for someone else or are not in sales. Everyone who has ever had a job is in sales. You had to sell your employer on the benefits of hiring you. The rules of effective marketing apply to you as well. Learn them and apply them!
Live Life Aggressively!
Mike Mahler
Who says we do not have any heroes any more? Here is a group of them. Thanks men you make us all proud!
"Good morning Mike! Just wanted to share some pics from the Fort Hood KB Club via Baghdad. The team is doing well
and staying safe, although we did lose a close friend on the recent helicopter crash. I truly enjoyed your "Aggressive Strength Solution
for Incredible Kettlebell Training". I am planning on ordering your latest Ebook "Aggressive Strength Solution for Size and Strength". Would
I have your permission to share this with the team members here in Iraq? I believe I have stated this before in previous emails, but just
wanted to say thanks again for the great web site and free articles. Your contribution to the fitness community is duly noted."
- David COL Jon "David" Mullins
2. AFFORDABLE HIGH QUALITY KETTLEBELLS ARE FINALLY HERE!
I have been getting a lot of questions regarding the new Lifeline USA Kettlebells and here are some answers:
Q: I have one Dragondoor bell, can I use a Lifeline USA bell with the DD one for double work?
A: Yes it should not be a problem at all. While the LL bells have slightly thicker handles, the bell is pretty much the same size and will not be an issue.
Q: Can I get single units of the super small bells (16lbs and below)?
A: Right now the super light bells are only sold in pairs. I am trying to get LL to change this for the very near future. All other sizes 35s and up are available in single units.
Q: Can the smaller ladies bells be used for Renegade Row?
A: While the smaller bells look like real kettlebells (no plastic thin handles) I do not recommend anything below 35lbs for Renegade Row. It becomes too much of a stability issue with very light bells.
Q: Do the handles have the slick smooth epoxy coating that DD bells have?
A: Nope, I made a point of having LL avoid the slick handles. They are smooth enough that they will not tear up your hands and rough enough that they will not fly out of your hands on high repetition work.
Q: How big is the 97lb bell?
A: Around the same size as DD's 88lb bell. I love the 97s for double work!
Q: How is the quality?
A: I am very happy with the quality. The bells went though strict quality control measures and passed with flying colors. I could put my reputation behind any bell on the market and chose to do so with the LL bells. I have been training with them for a month and love them. I know you will as well.
Here is what people are saying about the bells:
"I recently received two 80 lb. KB's from Lifeline. The delivery was very prompt. The bells themselves are of excellent quality. I like the thicker grips-they seem to facilitate performance. Cleans, rows, swings, and especially overhead pressing was very smooth with what I perceived as a very well balanced piece of equipment--they have a different feel than their competitors in this regard much for the better. The handles are not at all slick and have enough grain to make gripping easy without raising blisters. Overall, a superior product."
--Steve Fink
"My Lifeline kettlebells have just arrived. I am well pleased! The finish and design are simply perfect. Your offerings are what I have been hoping would appear for years, quality, usable kettlebells at reasonable prices. Lifeline has met the challenge. I expected such, as it is my experience that the products, teaching and endorsements of Mike Mahler are honest and high quality. I shall be recommending your products to my friends and students. I look forward to a long and satisfying relationship with your firm as a customer."
--Randy Shadoe
"I just got my Lifeline KBs, so I thought I'd drop you a line. OK,
keep in mind that I've never used DragonDoor KBs; I've only used the Ader
bells, and I wished I had ready your review of the different KBs on the market
before I bought them because they are way too slick for my taste. I started to
develop serious calluses at the base of my fingers because I had to use a
rosin bag for grip.
Well, when I unwrapped my LL bell, I could tell the difference right away.
Hell, I guess my rack technique is not as bad as I thought because I didn't
bang my forearms with the LL bells as I've been doing with the Ader bells.
Don't get me wrong, I know that I have to improve my overall technique so that
I can handle any KB; however, I like the different feel of the grip and shape
of the bell of the LL's version. I'm trying to figure out a way that I can
sell my Ader bells, so I can buy another LL bell. LOL!"--Muata Kamdibe
"Mike, I received the Lifeline KBs(2 79s and a 97) today, and did some snatches, Turkish get ups, and presses. It felt good to be able to press the 97. The handles have a nice gritty feel--I believe I like them a little better than the original Dragon Doors, definitely better than the newer, slicker Dragon Doors. Thanks again for your ideas. I'm looking forward to your new DVD." --Brian DeLong, Harrisburg, PA
You will love the prices on these bells. Click on the link below and check it out.
Lifeline USA Kettlebells
The marketplace is finally ready for a high quality kettlebell at a great price. I have no doubt that you will love these kettlebells and you cannot beat the price!
3. Taking Online Clients Again
"I have to say this program really kicks ass. Everyone I know has
noticed a difference in how much leaner I look already, and it has just been
two and a half weeks (out of a 6-month program!) I am noticeably stronger (the
girlfriend loves it;) Needless to say, I can tell you that I look forward to
every work out, and I will be purchasing another six month program when this
one is done. Thank you."
- Mike Provost, Reno, NV
"Lost 10 lbs and went down from a size 12 to a size 8 in jeans –
that was something I expected not to happen for another 10-15 more lbs! So
thanks for your guidelines – they really have helped a lot."
— Michele Milevoi
I have not taken on any new clients for a few months now and I am ready to take on ten new clients. Click here for more info: http://www.mikemahler.com/services.html
4. 2007 AGGRESSIVE STRENGTH KETTLEBELL WORKSHOPS
June 16, 2007:
Mahler Level 1 Beginner Kettlebell Workshop in Las Vegas, NV
(three spots left)
» Click Here for More Information
June 30, 2007:
Mahler Level 2 Advanced Kettlebell Workshop in Las Vegas, NV
(five spot left)
» Click Here for More
Information
September 15, 2007:
Mahler-Shaffer Level 1 Plus Kettlebell Workshop In Dallas, TX
» Click Here For More Information
(Last Dallas Workshop Period! I will not be traveling in 2008)
October 20-21, 2007:
Boys are back in town 2-day Kettlebell Workshop Plus! Featuring Steve Cotter, Mike Mahler, Steve Maxwell, and Nate Morrison Click Now For More Information (SOLD OUT! Email mahler25@yahoo.com for the waiting list)
5. Aggressive Strength Community Service
My friend and top body worker Dianna Linden sent me a list of non-profit organizations for helping out the Katrina Victims. Here is the list:
- Operation USA http://www.opusa.org
- Mercy Corps http://www.mercycorps.org
- Oxfam America http://www.oxfamamerica.org
- America's Second Harvest http://www.secondharvest.org
I encourage you to take a look at the above organizations and make a donation to the one that sits well with you. Also if you want to help out animals, make a donation to http://www.bestfriends.org.
6. AGGRESSIVE STRENGTH TRAINING UPDATE
Combining Kettlebells With Other Training Tools
By Mike Mahler
I have been having a good time recently adding barbell work back in to my training regimen. As many of you know, for the past six years I have been using kettlebells as my primary source of weight training. No doubt kettlebell stand alone workouts are effective especially when you live in a small apartment in Los Angeles.. Regardless, I have always seen kettlebells as one of many effective training tools to take advantage of. No need to make inane decisions on which tool to use or get into idiotic debates over what form of weight training is superior. . Use them all if you can and benefit from each one. Now that I live in a nice house in Las Vegas with plenty of room for training, I am combining kettlebells with pull-ups, barbell work, Ab wheel work, cable work, weight vest work, and some bodyweight exercises.
Here is the program I will be doing for the next few weeks for size and strength:
Monday:
A-1: One-arm KB Military Press 3x5 each side
A-2: Weighted Pull-up 3x4-6 (40lb weight vest)
Take one-minute breaks in between A-1 and A-2. Go back and forth between the exercises until all of the sets have been completed.
B-1: Barbell Deadlift 3x6
B-2: Lifeline USA Power Wheel
Take one-minute breaks in between B-1 and B-2. Go back and forth between the exercises until all of the sets have been completed.
Finisher: Weight Vest Hindu Squat 1x50
Tuesday:
A-1: Lifeline USA TNT Cable Military Press 3x3
A-2: Barbell Bent-over Row 3x3
Take one-minute breaks in between A-1 and A-2. Go back and forth between the exercises until all of the sets have been completed.
B-1: Double Swing 3x6
B-2: Hanging Leg Raise 3x10
Take one-minute breaks in between B-1 and B-2. Go back and forth between the exercises until all of the sets have been completed.
Finisher: Weight Vest Hindu Squat 1x50
Thursday
A-1: Barbell Bradford Press 3x5
A-2: Weighted Chin-up 3x6
Take one-minute breaks in between A-1 and A-2. Go back and forth between the exercises until all of the sets have been completed.
B-1: Barbell Deadlift 3x3
B-2: Lifeline USA Power Wheel Roll Out
Take one-minute breaks in between B-1 and B-2. Go back and forth between the exercises until all of the sets have been completed.
Finisher: Weight Vest Hindu Squat 1x50
Friday
A-1: Barbell Military Press (close grip) 3x3
A-2: Alternating KB Renegade Row 3x6 each side
Take one-minute breaks in between A-1 and A-2. Go back and forth between the exercises until all of the sets have been completed.
B-1: Double Clean 3x6-10
B-2: One-arm Windmill 3x5 each side
Take one-minute breaks in between B-1 and B-2. Go back and forth between the exercises until all of the sets have been completed.
Finisher: Weight Vest Hindu Squat 1x50
As usual the programs I choose are not complicated and focus on compound exercises that provide the most bang for the buck. I am also trying to avoid too much indirect shoulder work which is all too common with many kettlebell focused programs. It is easy to avoid that problem with the application of several training tools.
The Deadlift is my lower body exercise of choice right now and I am gradually working back into the heavy weights. Last time I tried jumping back in to where I left off years ago, my back locked up big time! The Double KB Swing and Double KB Clean reinforce good DL technique and work well for active recovery the day after heavy DL training. For pressing, I am spending some time on One-arm KB mil presses to work out some imbalances. I am using Lifeline's 97lb bell for my right arm and their 88lb bell for my left arm. I am looking to even out the strength in the weeks ahead.
To avoid overuse injuries I will be doing a different pressing exercise at each workout. For example, on Tuesday I am doing Cable Mil Presses, and then later in the week some barbell pressing. For pulling moves I am balancing vertical pulling motions such as pull-ups with horizontal pulling motions such as barbell bent over rows and KB renegade rows. In addition to building strong lats and a strong back, the different pulling motions are essential for shoulder health. Too much pressing without the appropriate amount of pulling always leads to injuries. Programs do not have to be too complicated. However, overly simplified programs are not the answer. The program is rounded off with some core work and a finisher to get some circulation and blood flow into the worked muscles.
I will keep up updated in future magazine issues. Best of luck with training and if you need help I am taking a few online clients now: http://www.mikemahler.com/services.html
7. Win The Battle Against Fat!
"The DVD is the best yet buddy! I'm finally interested in the fat loss side of things! GREAT detailed instruction with sound info on the finer aspects. You've cut through the crap that's out there & blown the lid off all the mystical BS that usually surrounds this subject AND not a stepper of 'spin' cycle in sight!! FANTASTIC!!"--Dan Wait
"I love your new DVD. Definitely the best ever. You totally crack me up with some of your comments and jokes. You exude a marvelous energy. (And, I love your arms. Good thing you've got a sleeveless shirt on!) Your DVD has traction on totally new training ground with all that info on hormones."--Jeanine Trevillyan M.D.
» Click Here for More Information
The Aggressive Strength Solution for Size
And Strength e-Book
"I am reading your book "The aggressive Strength Solution For Size and Strength" and it is the best book I have ever read pertaining to working out and improving strength."--Juan Albert
“After reading your new e-book, I implemented your strategies right away. After a 5 X 5 regimen , a period of active recovery, then HFT for several weeks; I have noticed some good strength gains across the board. The one that I was most happy with was being able for the first time to clean and press an 88lb KB. I was previously able to snatch it and push-press it, but could never press it until now. Thanks Mike!”-- Frank DiMeo Gulf Coast Crossfit
This e-Book is 160 pages of fluff-free information to super charge your
workouts. No wasted space with photos of roided out bodybuilders. No use of
super large fonts to artificially make the book longer. Just pure content to
give you the tools you need. Whether you train with barbells, dumbbells,
bodyweight exercises, kettlebells, or a combination of all of the above, you
will love this e-book. Loaded with nutrition and sports supplement info as
well.
» Click
Here for More Information, or:
Order Now for Only $19.95:
8. GET THE AGGRESSIVE STRENGTH DVD COMBO PACK TODAY
Kettlebell Solution for Size and Strength
If you enjoy lifting light kettlebells and have no desire to be strong with a powerful physique, then this DVD is not for you. However, if you are ready for a new challenge with kettlebells and desire to maximize the benefits of kettlebell training, get this DVD today.
The Kettlebell Solution For Size And Strength will show how to get much stronger with kettlebells and build a muscular physique as well. This detailed DVD is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebell lifters.
Kettlebell Solutions for Speed and Explosive Strength
Super comprehensive kettlebell training DVD that goes over how to build speed and explosive power in four different categories: Full body explosive power, Upper body explosive power, Lower body explosive power, and Rotational explosive power. Translation? You will be one explosive hombre after you practice the exercises on this DVD and follow the programs in the Free Kettlebell Training DVD E-book. I did not leave anything out on this DVD. Even if you do not care about getting faster and more explosive, you will love the wide variety of exercises that this kettlebell training DVD contains.
9. AGGRESSIVE STRENGTH HEALTH ARTICLE
Fighting Exercise
Induced Inflammation, Cortisol Increase and Catabolism.
What
thing inherent to hard training in either conditioning or a sports skill can
slow down your progress, cause loss of muscle mass, increase in body fat,
decrease your level of testosterone and increase your estrogen? Answer:
Inflammation.
It
seems ironic that the thing we use to become stronger, better, faster can also
be the thing that tries to bring about results opposite to those we work so
hard for! The truth is that all exercise and sports activities produce some
level of inflammation. The harder and more intense the training the higher the
level of inflammation. Increased inflammation causes a reaction in the body to
reduce the insult, and the immune system responds to the inflammation by
producing the anti-inflammatory hormone cortisol. Cortisol is made by the body
by converting your precious progesterone into cortisol. This is bad for two
reasons, #1 cortisol is catabolic, destroying muscle, as the TV adds tell us
it also causes us to gain body fat. #2 the progesterone that gets converted
into cortisol can no longer protect testosterone from converting into estrogen
so the more T we make (or put in) if not protected by progesterone becomes T's
opposite number estrogen, with its fat increasing, catabolizing and mood
depressing effects
How
do we fight to overcome this effect of strenuous exercise and prevent the
great cortisol increase and testosterone decrease? First we fight the
inflammation before it creates the cortisol response. We do that with the only
safe non-toxic anti-inflammatory stuff around - systemic enzymes, the Vitalzym
from World Nutrition, being my present choice. Systemic enzymes work to reduce
inflammation on a different mechanism from Cox 1 or Cox 2 inhibitors and
different still from cortico steroid hormones. In general the COX 1 and 2
tribe also known as Non Steroidal Anti-Inflammatory Drugs (NSAID's, aspirin,
ibuprofen, naproxin, Celebrex etc.), will kill the kidneys, cause liver
failure and create intestinal hemorrhage. In the US 22,000 people who die each
year from the use (not abuse) of these drugs (New England Journal Of Medicine,
June 1999). The Cox 2’s while first touted as being side effect free are now
after killing 59,000 from heart attacks and strokes and making another 139,000
folks seriously ill, known to create cardiac and vascular inflammation.
(Imagine that an anti inflammatory that causes inflammation, gee wiz what will
the drug makers think of next)! Systemic
enzymes work to
eat substances known as pro inflammatory cytokines and have a 50 year history
of widespread use in German and Central European and Japanese medicine with
over 200 supporting peer reviewed studies verifying not only their absorption
but also their therapeutic action. (www.enzymescience.com).
Five
to ten capsules (depending on the intensity of the exercise) taken on a fairly
empty stomach after a workout will curb inflammation, improve recovery, speed
tissue rebuilding and most importantly reduce the immune systems cortisol
release in response to the post training inflammation. If systemic enzymes are
taken as daily supplements they will have a multitude of benefits you can
study up on later but for now know that they improve anabolism mostly by
reducing cortisol catabolic effects. Speeding recovery from exercise and
preventing post exercise soreness is also a plus.
The
Communist block athletes in their heyday trained 5 to 6 days a week 6 to 8
hours a day in conditioning and sport specific skills. In anyone's book this
was over training. At first the Communist docs tried to control their athletes
inflammation using cortisone. This had disastrous side effects as a
consequence. By 1973 months before the International Olympic Committee banned
cortisone, the Russians and East Germans had already dropped the drug and
switched to systemic enzymes to control inflammation. So successful were they
at controlling inflammation / cortisol induced catabolism that they were
actually able to lower the doses of anabolic steroids their athletes were on!
Now,
on to the estrogen problem. If we've cut out making as much cortisol to cope
with our inflammation then we've spared some progesterone from conversion into
cortisol. That itself improves our testosterone levels and reduces estrogen.
But we still need more P and T to be stronger and we need to control what ever
E we do make better. Maca powder, a staple flour of Peruvian cooking, has
within it plant sterol precursors that are just one reaction away from
becoming T and P. As opposed to sterols like DHEA which are several metabolic
steps from becoming P and T, the sterols in Maca powder are much closer to
being what you want them to become. We must keep in mind the research done by
the late Dr. Sidney Golinsky, Naturopath, PhD in pharmacology and OBGYN; he
fed DHEA to bodybuilders
for extended
periods while doing hormone tests on them weekly. What the results found was
that the DHEA was mostly all converting into estrogen! Imagine already moody
bodybuilders being even more so with PMS (mind you the study group was
entirely male)! Not only does the progesterone, maca helps to make, help
control estrogen, the maca has Di Indole Methane (DIM) to block a good bit of
estrogen and help metabolize it out. One other point to remember the dreaded
hair loss and prostate swelling hormone Di Hydro Testosterone (DHT), is not
made from testosterone but as research has shown DHT is a product of estrogen.
So any control of estrogen lowers DHT levels significantly.
Now
in older folks (i.e. 35 +) just having the precursors might not stimulate
their becoming what we want them to become and so to help the process along we
should take the herbs that cause our glands to send the signals needed to make
something of these sterols and for this I've found the product Libido Lift
from Fountain of Youth Tech. works very well.
Dosing
on the maca should be 3 to 6 teaspoons daily and on the libido lift 4 capsules
3 times a day for those under 200 lb. and 4 times a day for those over 200.
Use the maca powder not capsules or extracts, those don't work as they are
either too small a dose (in the case of the capsules) or not complete in the
full spectrum of maca's nutrients and sterols in the case of the extracts.
There
are herbs and the like that lower cortisol levels but the question is what
happens to the inflammation the cortisol is trying to control if you lower
cortisol without reducing your levels of inflammation? Since inflammation is
self perpetuating, since inflammation is the root cause of every disease that
can kill us, since perfectly “healthy” marathoners and tri athletes have
dropped stone cold dead from heart attacks and strokes caused by the
inflammation created by
their over
training, it makes sense not to lower the sign posts to the problem of
inflammation without doing something about getting rid of the inflammation
itself.
Resources:
Dr Wong does answer readers questions on natural health, exercise and
nutrition go to www.drwong.us
10. AGGRESSIVE STRENGTH BONUS ARTICLE
100 Pushups WorkoutBy Tyler Hass
This workout is a classic, but with the Elite rings you can add a new twist to it. The basic idea of the workout is that you perform 10 sets of 10 reps of 10 different kinds of pushups. Nothing new there, of course. However, in this workout, you will perform each set with a different variation of the pushup. Since the Elite Rings move in all directions, you can perform countless varieties of pushups. Limiting yourself to only 10 variations might be the hardest part. Here is a version that I tried recently. At the end of this article, I have some ideas on modifying this workout to make it easier or harder.
|
|
2. Jackknife Pushups You can think of this as a standing version of the ab wheel. You start in a standard pushup position and then slide the rings forward. Be sure to keep your back flat and do not let it collapse. |
3. Ring Flyes In this variation, you keep the arms straight, but the rings go out to the side. Unlike the archer pushup, on this one, both rings go out to the side. This is the hardest exercise in the workout, so you may need to perform it from your knees or elevate the rings. |
4. Tricep Pushups You start this variation in a normal pushup position, but as you descend, you keep the rings just slightly in front of your head. You then use your triceps strength to press out. |
5. Wide Grip Pushups This is very similar to a standard pushup, but on this exercise, you hold the rings wider apart at the bottom. |
6. Pseudo-Planche Pushups This variation is also like a standard pushup, but you hold the rings near your hips at the bottom. You also turn the rings out so that you are now in a reverse grip position. The Psuedo-Planche Pushup greatly increases the difficulty of the pushup. |
1.
7. Dive Bomber Pushups
The Dive Bomber pushup is a multi-step movement. You start out with your
hips way up in the air (1). You then imagine that you are sliding your body
under a fence. You first descend with your head diving at an angle towards the
ground (2). You then slide under the fence (3).
Imagining that your hips are still underneath the fence, lock out your arms
and lift your chest while keeping your hips down (4). Now lower your body down
in the same trajectory that you came from (5). When your shoulders are under
the fence, begin to press upwards as you lift your hips (6).
This will return you to the start position (1). That is one rep.
8. Conventional Pushups These are just conventional pushups. Keep your elbows close to your sides. |
9. Single Leg Pushups On the single leg pushup, you keep one leg elevated in the air. It provides some extra stimulus for your core. Switch legs after 5 reps. |
10. Elevated Pushups This is the same as a conventional pushup, except you elevate your feet. The choice of how much you elevate them depends on how strong you are. 20" is a good place to start. |
There are other pushup variations that can be used and you could do some
pushups on the ground such as clapping pushups as well. Clapping
pushups on the rings really don’t work too well. If you don’t
believe me, give them a shot. Be sure to have a video camera running and send
me a tape of the results!
Additional Challenges: There are a few additional challenges
you can add to this workout. The first is to do it without getting off the
rings. The only “rest” you get is in the support position. Another is to
do this workout for time. There is something about racing the clock that makes
it that much more brutal. You can also try ordering them by difficulty and
doing 1 rep of the hardest and 10 reps of the easiest, and 2-9 in between.
Many variations are possible!
Making it Easier: If this workout seems a bit daunting to
you, all you have to do is elevate the rings. With the rings
at waist height, this workout can be done by almost anyone. As you get
stronger, you can lower the rings a few inches. Over time you might make it
all the way down to the ground. By adjusting the elevation of the rings, you
can scale the training intensity very effectively.
Tyler Hass is the founder of ringtraining.com and designer of the Elite Rings used in this article. If you have any questions, he can be contacted at info@ringtraining.com.
Elite Rings To Ramp Up Bodyweight Training Programs
The advanced design of the Elite Rings makes them unique in the gymnastics world. These are the first rings designed from the ground up as a strength training tool. Because of their light weight, you can take them with you wherever you go. And the quick and easy mounting system allows you to hang them nearly anywhere. The selection of possible exercises is limited only by your imagination: pullups, dips, pushups, muscle-ups, body rows, the iron cross and much more is possible. The unique nature of the rings gives all of the exercises a fun, athletic feel.
11. AGGRESSIVE STRENGTH RECOMMENDED PRODUCT
Meditation is one of the best things you can do to relax your mind and handle stress more effectively. High stress equals low DHEA, testosterone, and GH levels. You must get a handle on stress to be at your best. My online client Les Larson told me about this program and after only a few weeks I am hooked.
Just listen to the program for 30-60 minutes per day and you will notice a difference after a few days. After a week you will look forward to each session. I like to use it after working out or before going to bed. Check it out at:
Click here: Holosync Meditation CD's That Actually Work
12. KETTLEBELL TRAINING INFORMATION PAGE
http://www.mikemahler.com/kettlebell_info.html
13. AGGRESSIVE STRENGTH MAGAZINE ARCHIVES
http://www.mikemahler.com/newsletter
Until next time.
Live Life Aggressively!
Feel free to email me with your comments and feedback at mahler25@yahoo.com
Mike Mahler