Aggressive Strength Magazine
Issue 135 6/27/07
1. Aggressive Strength Quote Of The Week
And one thing I have discovered is when everyone says you’re out of your mind, you just might be on to something. — Jeff Arch, director Sleepless in Seattle
Nope, your eyes aren't deceiving you: I am in fact quoting the director of Sleepless in Seattle, arguably one of the greatest estrogen-inducing movies of all time and second only to Dirty Dancing. (In fact, Dirty Dancing so increased Patrick Swayze’s estrogen levels he had to make Roadhouse and Point Break to get his testosterone back online. My guess is Swayze still suffers the aftereffects of appearing in Dirty Dancing and goes into estrogen-induced depression every time he hears its theme song, I’ve Had The Time Of My Life, but...I digress. Let's get into this week’s topic.)
In Malcolm Gladwell’s excellent book, The Tipping Point, he examines how people wait for permission before taking action. Now, what Gladwell means isn't explicit permission, such as a project green light from your superior at work, but the implicit permissions we're exposed to each day. For example, you're a pedestrian at a traffic light and the person next to you decides to cross the street before the signal turns green. Without thinking about it, you follow the person across the street. After all, if someone else does it, it's all right. Further, if you do get in trouble at least you won't be alone. In a previous business venture, I used to put up fliers with “pull tabs"; pull-tabs are little strips of paper containing contact info that can be pulled off the flier. I discovered the response rate was much higher when I displayed fliers with a few tabs already pulled off than with fliers with all tabs intact. Why? Because people wait for permission from others. In most areas in life, no one wants to be first.
From an early age, most of us are conditioned to ask permission before doing anything. This behavior is continually reinforced over the years and most people spend even their adult lives either consciously (but mostly unconsciously) awaiting permission from others. Hell, I know men who refer to their wives as "She Who Must Be Obeyed". These men want someone to pick up where their mothers left off in giving them permission to live their lives. Somehow, many people take comfort in this--as long as someone else thinks it's okay, it must be fine. There's a sense of safety people find in letting others think for them: in relinquishing responsibility for your life you're no longer responsible for success or failure. Well, it looks lame on paper and it's worse in real life--such behavior is acceptable for children but absolutely unacceptable for adults.
When I was a kid I thought adults had it together and took charge of their own lives. As I've gotten older, it's become clear that most adults are over-sized children still seeking approval and permission and waiting for others to tell them what to do, not to mention relinquishing responsibility whenever possible. I read about children far more mature than typical adults and one striking example is Maia, the daughter of one of my online clients. Maia read out about a non-profit organization, Elephant Sanctuary on my site. Well, Maia loves all animals, especially elephants, and was inspired by this organization to raise money for their elephants. For her birthday, in lieu of buying gifts, she asked all her friends to make donations to Elephant Sanctuary and raised $500.00. Maia's only ten years old! I, for one, am impressed.
With so much to be gained from free thinking and risk-taking, why are so many adults still permission addicts? The permission payoff is feeling safe and comfortable: you're part of the herd and have support within the collective. If you take the independent path you'll likely have shots fired at you at some point and you'll stand alone in taking the flak. Still, the downside of permission addiction is living a life of quiet desperation. There's no excitement in waiting for others' permission. There's no excitement in following others' example instead of carving your own path--or at least putting your own twist on things.
I think most permission addicts are aware of this and look for tiny outlets of independence and rebellion whenever possible. For example, when I worked in the business development world and traveled with co-workers, I noticed the married men were always desperate to go to strip clubs. The second the business meetings were over, the new mission was finding a strip club.
Now I'm not talking about casual desire as in, “Hey, let's go kill some time and hit a strip club,”
No, I'm talking about compulsion: “We've got to get to a strip club because without my strip-fix this entire trip is a failure! We've got to go now! Where is it, where is it--we've got to find it--arghhhhhhh!”
I don't think visiting strip clubs is any big deal but these guys weren't going to clubs to simply check out the girls, they were craving that fleeting experience of independence. They were doing something for which they hadn't gotten permission and it excited them. If they'd had their wives' permission--or better yet, their encouragement--they'd unlikely have any desire to go to strip bars, since the fun would be gone.
What separates the successful from the unsuccessful is this: successful people neither wait for permission nor for others to carve a path to follow. Successful people aren't afraid of looking crazy, since who cares what permission-addicts think anyway? Innovative people come up with ideas, think them through, then follow up with strong action. Waiting around for permission is like waiting around for inspiration...what if no one ever shows up? Why don’t you be the first to give it a shot?
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 Here! Time To Join The Fun
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."
And five months later.......
"I want to say THANK YOU in a huge way. This past weekend was the RKC, and thanks to your program I am officially Mike Provost, RKC!!! Not only did I ace it, I took third place (majority of the audience thought it should have been first, but it was fun so it’s cool;) in the technique competition, but I blasted through the snatch test and every workout they threw at me. The heavy Kettlebell work translated to the light bell work perfectly, and the workouts, while certainly challenging, never made me tired for more than 30 seconds to a minute afterward. Thank you, thank you, 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
"After attending your excellent Vegas Seminar in March and using routines from the above two DVD’s, I went in for my regular massage and my therapist was like “are you juicing”? She could believe how my body was changing, and how fast. Then, for some reason I can’t fathom, I switched to the “Enter the Kettlebell” workout for a month. At my next massage she was “did you stop lifting ‘bells”. Needless to say, I immediately came to my senses and went back to hard and heavy. I’ll keep the lil’ fellers workouts around for rest/recovery (maybe). Keep up the good work."
--James Lewiston Portland, Oregon
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 Article
Combination Training For The Best Of Both Worlds
One option that works well with training is switching gears every three to four weeks. For example, do three weeks of high-volume training such as 10x10 (ten sets of ten), then switch to moderate-volume training with higher intensity, such as 5x5. Finally, use a low-volume, higher intensity program in which training with maximum weight is the goal. While the concept sounds simple, it requires discipline to move from one program to the next. Why? You'll be making great progress in week three as you get used to the program, but once you switch to the next protocol, the first week or two are uncomfortable as you adapt mentally and physically. Once you get used to that program, it's time to switch again and that, my friend, is exactly the point!
Rather than wait for the program to stall in week five or six, you stay ahead of the curve by switching gears before it's too late. Similar to the stock market, you've got to know when to get in--and when to get out. Sounds easy, right? Please. How many times have you stayed too long on a program because you were comfortable? Hell, even now you've probably been on the same program for months (if not years) while wondering why you haven't made any progress since 2002! No more: it's time to get smart and take charge of your training.
Without further ado, here's my proposal: rather than waiting every three to four weeks to change the program, we'll add variety right off the bat, making moderate modifications each month. Here's how it works: we start the week with a 5x5 program as our high-volume day; in the middle of the week we'll use a 3x3 as a moderate training (and higher intensity) protocol, and finally, at the end of the week, we ramp up the intensity, applying a low-volume program, such as 1x6 per exercise.
Now, let's go over each day on the program and examine some sample programs to get you into action.
5x5
I've written about the 5x5 program many times. No, there's nothing magical about the program and 5x4 or 5x6 would work just as well; it's simply a good, solid program for strength and size. While the volume isn't low, neither is it high and most trainees can handle it at least once a week. High-volume training, even 5x5, is very effective for building size and strength. Here's how the 5x5 program works: pick a weight for an exercise, such as the barbell military-press, and do five sets of five reps with the same weight. Once you can do five sets of five with the same weight, add five pounds. Don't add five pounds until you nail all five sets with the same weight. For example, if you complete the first three sets of five, then get four reps on the fourth set and only three on the fifth, don't move up to the next weight--stay where you are and work on all five sets. Start with a weight with which you can do eight reps with a one-set max, and use that for Week One. Sure, it'll feel light, but that's the point. Enjoy your success in Week One, build your confidence and get used to the program.
3x3
The 3x3 is a common rep and set scheme in power lifting circles and is a great way to build strength. Similar to the 5x5 program, you're using the same weight for all three sets. When you can do three sets of three with the same weight, add five pounds. Start off with a weight with which you can do six reps if you take it to your limit. Again, it'll feel light, and that's fine for Week One--there's plenty of time to move into the heavier weights down the road. The 3x3 is more of a strength program and the moderate volume and lower reps is a nice change of pace from the 5x5.
High-Intensity Training
High-intensity training, otherwise known as HIT, is controversial: people think it's either the greatest program ever or the bubonic plague of the training world. Here's how it works: pick a weight for an exercise and knock out the reps until you hit your limit; stop the set when your form breaks down. Here's where it gets tricky: many HIT proponents recommend you go for another rep--no matter what. This usually results in a sloppy final rep, which is a great way to get injured or induce central nervous system (CNS) burnout.
When the body's overloaded with too much intensity, it breaks down to a point where it can't adequately recover. The consequence is feeling weaker at each workout and needing to apply more effort--and force--to get the job done. The brain's an important component of training and once the CNS gets fatigued, muscles aren't recruited in the most efficient manner--and strength goes down the drain. Thus, we need to be sure we're applying the correct dose of HIT; it's not something to be done more than once weekly for most trainees and rather than miss the last rep of each exercise, stop at your limit. In other words: if you've completed ten reps and aren't certain you can nail the eleventh, then stop at ten. Never end a set with sloppy form.
You may wonder why HIT is in this program if it has such high potential for CNS burnout and over training. Well, if you never push yourself to the limit, you'll never know what you're capable of nor will you learn how to push through when the going gets difficult. The problem with people who train HIT-style all the time is they push though--no matter what. Even if they're having an off-day and feeling weak, they'll train to failure when they'd have been better off doing a light day...or not training at all. Alternately, trainees who never train to their limit often give up when a set gets hard; in other words, when they get to a hard rep with a sticking point, instead of pushing through they'll give up, since they've trained to always be fresh and never train to failure. As a result, they miss out on tremendous strength opportunities, as well as mental-toughness conditioning.
The bottom line is that occasional HIT has a place in effective training and shouldn't be overlooked...but don't get attached to the stimulus aspect, which can be addictive for people who tend to stimulus-addiction in life's other, messier areas. Many trainees think they didn't have a good workout if they weren't wiped out after a training session. That focus is skewed: focus on something measurable, such as strength, when tracking progress.
The Combination Program Set-up
All right, we know what programs we're combining for the combination-program, so let’s talk about set-up: the program calls for three weight-training workouts per week. For simplicity, Monday-Wednesday-Friday is used in this article. Yes, you can do Tuesday-Thursday-Saturday. You can even take an extra day off between each workout, or any of the workouts, if necessary. However, don't do two workouts in a row: these are full-body workouts and you'll need a break between each session.
Generally, Monday is the day you'll be most energetic. Sure, it's back to the grind at your lamer job, but you've rested over the weekend and should be ready to start off with a great workout to get the training week going. The 5x5 program is the most demanding work, capacity-wise, due to the volume, so the last thing you'll want is to leave it for the end of the week when energy levels are generally lower. The 3x3 program is on Wednesday and it's a welcome change from the 5x5. The 3x3 program is moderate-volume and somewhat high-intensity, but not too high if you avoid training to failure on each set. Finally, we save HIT-day for Friday. Yes, HIT is intense, but the volume is low and the workout goes fast, with only one set per exercise. Further, people tend to be more upbeat on Friday as they get ready for the weekend, so take that adrenaline potential and apply it to your workout. Finally, you get to two days off after HIT-day, so you'll have plenty of time to recover from the intensity.
Okay, now that you have a clear idea of what a combination program is all about, let's go over a sample regimen you can put into action right away.
Monday: 5x5
A-1: Standing Barbell Military Press
A-2: Weighted Pull-up or Lat Pull-down
Do a set of A-1, then take a one-minute break before doing a set of A-2. Take another one-minute break, then repeat a set of A-1. Continue until all sets are completed.
B-1: Barbell Dead-lift
B-2: Hanging Leg
Raise
Do a set of B-1, then take a one-minute break before doing a set of B-2. Take another one-minute break, then repeat a set of B-2. Continue until all sets are completed.
At first glance the program looks easy. Trust me, it's not, and there's a reason why you're only doing a few exercises. The volume adds up quickly, and when it does, fatigue becomes a factor. Thus, we focus on compound exercises to provide the greatest benefit. Forget about isolation work, since we don't want to major in minor things. Compound exercises, such as dead-lifts and Standing Military presses, will do more for your overall strength and physique enhancement than curls and push-downs.
Regarding the exercise selection, standing presses and weighted pull-ups result in a complete upper body workout; every muscle in the upper body is used, including the chest, and in a very efficient manner. Don't add any other exercises. For the lower body, we're focusing on the Barbell Dead-lift. The Dead-lift works the quads and hamstrings and is strenuous exercise, which is why we're pairing it with hanging leg raises. Besides not being strenuous, hanging leg raises help relieve the lower back, which can get tight from dead-lifting.
Wednesday: 3x3
A-1: Incline Barbell Press
A-2: Barbell Bent-over Row
Do a set of A-1, then take a 90-second break before doing a set of A-2. Take another 90-second break, then repeat a set of A-1. Continue until all sets are completed.
B-1: Barbell Full-Squat
B-2: Double Dumbbell Swing or Barbell Romanian Dead-lift
Do a set of B-1, then take a 90-second break before doing a set of B-2. Take another 90-second break, then repeat a set of B-1. Continue until all sets have are completed.
For the 3x3 workout , we're focusing on using more weight, for building more strength than 5x5 day. The Incline-press is a great exercise which combines the benefits of the bench press and the Military press--great exercise for sitting back and loading up the weight as much as possible. The barbell bent-over row is a powerhouse exercise for the back and balances out the pressing from the incline press. Many trainees make the mistake of doing too much pressing and not enough pulling; we want balanced strength and development. For the lower body, we're building some serious strength with the most effective mass-builder for the legs: the one and only Barbell-Squat. Rather than stop at 90-degrees, go rock-bottom, or as far as you can. Leg master Tom Platz was well know for his ridiculously huge legs--and he spent a lot of time in the squat rack. Tom focuses on full-range squats and is known for knocking off over twenty reps with 500lbs! All you have to do are a few sets of three, so go heavy--with solid form--and get the job done. We're balancing the squats with Double-dumbbell swings for the hamstrings: this is an explosive move that really works the hamstrings, and all the other areas you can't see in the mirror known as the posterior chain. If you're not familiar with the swing, do Dumbbell Romanian Dead-lifts. If you're not familiar with those, either look them up or get a trainer to show you.
Friday: HIT
Thank God it's Friday--and the good news is you're only doing one set per exercise. The bad news: you're doing one very hard set per exercise. Oh well, the workout is over in less than half an hour, then you can celebrate a great week of training at happy hour. Do a few warm-up sets for each exercise before going for the "money" set. Warming up is an individual thing and perhaps more of a confidence builder than anything else. No need to do an excessive amount of reps, just get warm and ready-to-go. To illustrate, here's a sample warm-up for a Barbell Dead-lift set of 315 for 10 reps:
135x5; 225x5; 275x3; 315x10
The last thing you want is to waste energy and build fatigue on warm-up sets. Get it done and move on to the money set. Here's a sample HIT workout:
Barbell Floor Press 1x6
Barbell Bent-over Row 1x6
Standing Dumbbell Military Press 1x5
Lat Pull-down or Weighted Pull-up 1x5
Barbell Squat 1x8
Barbell Romanian Dead-lift 1x6
Keep the rep range between six and twelve. Start with a weight that takes you to your limit at rep six and work on taking that weight to twelve reps over time. When you can complete twelve reps, add five pounds.
The order of the exercises is up to you. Some trainees like to do squats and dead-lifts at the beginning of a workout in order to get the most strenuous exercises out of the way. Others find that upper-body exercises have a tonic effect and ramp up their focus for the harder exercises. Experiment and find out what works best for you.
You may find you're better off with fewer exercises such as:
Barbell Military Press 1x6
Barbell Bent-over Row 1x6
Barbell Dead-lift 1x6
More than likely you'll have some days wherein you can handle all the exercises, and others where you'll want to scale things back and focus on only a few. The more you train, the more instinctive you'll become about the best plan of action for each workout. Often, you'll need to make mid-course corrections at the beginning of a workout rather than being stubborn and following the plan no matter what.
Wrap-up
There it is! A training program with variety built-in throughout the week. You'll start off with high-volume and moderate intensity at the beginning of the week to get things moving; in the middle of the week up you'll ramp up the intensity while lowering the volume; at the end of the week, when you're ready for the weekend, you'll have an intense, brief workout to round things out. Let's end with some frequently asked questions:
Q: How come there are no exercises for the arms?
Correction there are no isolation exercises for the arms. Compound exercises such as Military Presses and Bent-over Rows work the arms directly. Focus on putting up some good numbers on the compound exercises and your arms will grow. Frankly if you cannot do a standing Military Press with 200lbs and deadlift 400lbs then you have no business doing isolation work. Focus on overall strength and power.
Q: How do I maximize workout recovery?
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:
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
8. Benefit From The Aggressive Strength Kettlebell DVD combo now
"After attending your excellent Vegas Seminar in March and using routines from the above your DVD’s, I went in for my regular massage and my therapist was like “are you juicing”? She could not believe how my body was changing, and how fast. Then, for some reason I can’t fathom, I switched to the “Enter the Kettlebell” workout for a month. At my next massage she was “did you stop lifting ‘bells”. Needless to say, I immediately came to my senses and went back to hard and heavy. I’ll keep the lil’ fellers workouts around for rest/recovery (maybe). Keep up the good work."
--James Lewiston Portland, Oregon
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 Training Article
Mobility Is The First To Go
By
Tom Furman
Some
of the fundamental tools of any worthy endeavor should be inexpensive. Your
own body and gravity would be a great start. The goal is to return to child
like movement,..so here are some ideas.
1.
First, sit on the floor more often. Avoid chairs, but get comfortable
sprawling on your stomach, back, cross legged or propped on an elbow. There is
NO need to hold an uncomfortable position, but rather shift around and try a
variety of positions while you watch TV, read, talk, or perhaps play with a
child.
3.
Squatting on the toes would be the next habit you should adopt. Break in
slowly. Knees that have not been fully flexed may be stiff and their may be
some pain. Avoid the pain and be careful as you add this to your daily habits.
If you have any compromised knee stability issues from injury or
aging,...check with your doctor. This "habit" will begin to add some
range of motion to your calves, quads, and hips. Move slowly and think of it
as another posture you are re-aquainting your self with rather than an
exercise. Start with slow holds, and gradually get comfortable with picking
things up this way. If you are overweight, this move may not be appropriate
since the added weight my contribute to knee instability rather than to aiding
mobility and stability.
4.
Bending is a move that we are told we should not do. This is rather odd since
we are hinged at the hips and weights in excess of 1000 pounds have been
lifted from this position. The fundamental concepts to adhere to would be
folding at the hip crease, keeping the knees unlocked, bracing the abdominals,
and keeping the back flat. With normal healthy body structure, this will come
naturally. With modern adaption and the philosophy of, " I'm getting too
old to do this," it is anything but natural. There is no need to hold the
bottom position, but just remember the simple basics and don't be afraid to
pick something up.
5.
Squatting on the heels is common in many cultures except this one. The
skeleton, according to forensic anthropologists actually shows adaptation to
squatting over a long term. This is one that you have to ease into. Weak hip
flexors are overcome by tight hamstrings and getting to rock bottom seems
impossible. There are many neurological tricks that can be used to hasten this
process, but what is the point? Unless you are training specifically to be a
baseball catcher or Olympic lifter use the slow and sure method of holding on
to an object for temporary support, and easing into the squatting position.
Focus on all of the previous posture changes listed in this article to get you
ready to do this one. Let gravity and nature take it's course with the natural
adaptive responses of the muscles relaxing and accommodating the load. Don't
hurry this posture. You have nothing but time on your side. Slow and sure
versus knee or back issues.
These are the beginning steps of returning to childlike movement. The next phase is Grounded Mobility. How to move on the ground to enhance your lower body strength, flexibility, and functionality. I cover this with intense detail in my DVD, "Concrete Conflict and Conditioning" available at www.physicalstrategies.com/articles For workshops I am available through at physicalstrategi@bellsouth.net
Review of Tom's DVD:
“I am very impressed with Tom Furman’s new DVD “Concrete Conflict And Conditioning.” In addition to being an excellent DVD for developing mobility, strength, and injury prevention, it is outstanding resource for what Tome calls “strategic street assault scenarios.” In other words, what to do survive and thrive in various street fight situations. As Tom states on the DVD, “Real violence can happen any where at any time” and if you are not trained in how to defend yourself then you are in big trouble. Tom is a masterful instructor and gets the points across clearly. You do not have to be a martial arts expert to benefit from the combat training portion of the DVD.
In addition to the self-defense section, Tom covers a variety of ketlebell strength and conditioning exercises that I have not seen on any other kettlebell DVD. Some of the exercises that I really liked on the DVD are:
One Inch Kettlebell Clean for developing power for close quarter striking
Kettlebell Drop and Catch for rotator cuff strength
The Kettlebell Kneel and Clean for short-range power and power generation out of a kneeling position.
Alternating Kettlebell Knee Drop for knee Strikes to a downed opponent.
X Press for external rotation of the shoulder
Tom shows clearly how the exercises carry over to real life street fighting techniques. In addition to great content, which is the most important part of a DVD, the sounds quality and production on the DVD are top notch.
Tom’s DVD is a perfect fit for anyone that wants to develop an arsenal of defense for street fighting. In addition, even if you could care less about street fighting defense, if you care about mobility and injury prevention you will love this DVD. I recommend it highly.”
--Mike Maher, author of “The Aggressive Strength Solution For Size And Strength” www.mikemahler.com
10. Aggressive Strength Health Article
Estrogen; how is it bad for you?
By: Dr. William Wong, ND, PhD
So, what has almost 50 years of treating women with estrogen taught us?
The lessons are these: Estrogen is good for 6 things:
Starting Labor.
Making you fat, increasing body fat mostly from the waist down while decreasing lean muscle mass.
Creating depression and PMS style mood swings all the time.
Causing sexual dysfunction.
Causing fibrosis and cancer of the breast, cervix and uterus.
If we count the problems of xenoestrogen, estrogen like substances found in the daily environment from: Petrochemical fumes, insecticide, synthetic fertilizers, and all soy products, then we increase the number of side effects to the general population substantially.
Very early onset of menstruation in girls.
Depression caused by testosterone suppression and estrogen dominance in both men and women.
The trend towards obesity. (Which is best seen in places where the environment is rife with environmental estrogen i.e. the industrial deep south and farming midwest).
Premature aging.
Recurrent miscarriages.
Increasing rates of sterility.
"So aside from not letting a girl get pregnant, what good is this estrogen stuff anyway"? Many thinking docs are asking themselves the same question. Estrogen dominance is a problem today for both sexes and all ages. But wait you ask, "I'm menopausal how can I be estrogen dominant! I'm having the night sweats and hot flashes to prove I don't have enough estrogen".
Well it's very possible to be in full menopause with all of the symptoms thereof and still have estrogen dominance. Your period has stopped; your childbearing years are behind you. Your body is making less of the all of the sexual hormones and it makes adjustments according to what the hormone did. For example, aside from estrogen a woman's sexual hormones include Progesterone and Testosterone. (Yes, you gals had quite a bit of the T stuff, it's what made you horny when you were younger; and you thought it was just a guy thing)! Progesterone is what kept you pregnant. Levels go up to 486% higher than normal by the second trimester of a pregnancy. Well your body knows it's baby making days are gone so, you don't need the sexual desire any more - out goes the Testosterone; and you're never going to carry a baby again so - out goes the Progesterone. What is the only hormone you make in any measurable amount during and after menopause - Estrogen. You're not making as much of the stuff as you did before, but compared with the P and the T hormones, whose production is nearly zero, it's about all your making; so Bingo, Estrogen dominance.
"Yeah, so what", is usually the next reply. Well here's the so what, aside from carrying babies:
Elevates Mood! It's the reason why pregnancy feels so happy and life is so grand for most gals after first trimester. When estrogen levels increase during third trimester and peak to cause labor, that's when pregnancy begins to be a drag. The British National Health Service has shown that the drop in Progesterone level IS the reason for post partum depression. The 486% "mind" high went straight into permanent near nothing levels. Until the Progesterone level rises the depression remains. Using natural Progesterone cream elevates mood and fights depression in as little as 30 minuets!
Along with Testosterone (which we'll talk about next time), elevates libido, increases muscle mass, decreases body fat levels, protects the brain and heart, and fights
fibrosis of the internal and reproductive organs.
Natural Progesterone is safe, side effect free and easy to use. It's available without prescription from health food stores. Most post menopausal gals need one application of the cream rubbed onto the breasts and genitalia twice a day about 12 hours apart. Before menopause, women may need one or two applications a day depending on the severity of the estrogen dominance. (Beware of prescription synthetic progesterone, the progestines; they have a slew of bad side effects and cannot be used during pregnancy, whereas natural progesterone made from the Mexican Yam plant has none! Only the natural creams are used by physicians in Europe to prevent miscarriage and for continuous daily application).
Despite the hype for estrogen and soy, the dangers of these products are becoming clearer every day and their victims are increasing in their numbers. The product litigation lawyers are sharpening their knives to go after the Estrogen drug companies like they went after the tobacco corporations. In ten years or less all women (and doctors) will know of the dangers of HRT and estrogen like substances in general.
Why wait, get off the estrogen train before it derails or runs you over.
For further information on Estrogen Dominance read:
What Your Doctor May Not Tell You About Menopause by John Lee MD
Hormone Heresy by Sherrill Sellman
For articles and reference studies on the effects of
environmental estrogen's log onto:
www.WestonAPrice.org
,
www.testosterone.net ,
issue 185, Nov. 30 2001.
Also read:
Is This Your Child's World by Doris Rapp MD, page 500 - 509. (Dr. Rapp is the
worlds leading pediatric allergist).
11. Aggressive Strength Recommended Products
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
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