Aggressive Strength Magazine 

---

Issue 137 7/25/07 

1. Aggressive Strength Quote Of The Week  

For all of the most important things, the timing always sucks.  Waiting for a good time to quit your job?  The stars will never align and the traffic lights of life will never all be green at the same time. -- Timothy Ferris,  The 4-Hour Workweek

I agree with Timothy Ferris that perfect timing to take action doesn't exist.  There's always an excuse to put off change and the timing excuse is one of the most effective forms of active procrastination.  When other excuses fall short, you can always say the timing isn't right.  Ready to quit your lame job?  You hate it, but the timing's never right, so you make the best of your two-hour commute by listening to Tony Robbins’ Personal Power, and when you complete his program maybe you'll be pumped up enough too quit...at least you hope so.  Ready to lose some fat and get strong and healthy?  Nah, not yet, though you're barely able to climb stairs, you can always take the elevator, so it's not a priority.  Maybe you'll look into getting fit after your first heart attack.  Indeed, the timing excuse covers everything and is the most popular resistance tool to change.

As much as the timing excuse is abused, it's overly simplistic to think now is always the time to act, in spite of what's going on in your life--it's a little more complicated than that.  Besides, if you're not in the mindset to take action and create major change you won't finish whatever you start; enthusiasm wanes and you can fall right back to where you were.  So, yes, there is favorable timing to create change and reduce chance of failure.

How do you know when it's time to create a major change?  When the thought of things staying the same makes you sick to your stomach.  After you make a change and the inevitable roadblocks come your way, your natural desire is be to go back to the way things were.  As humans, we seek the path of least resistance and cling to the familiar--no matter how lame it might be--but if the thought of going back sickens you, you'll stay the course.  In my previous newsletters, I've described how I felt when I ran into obstacles during the first year of my training business.  While things were very tough, the notion of going back to the dot com world as a business development manager was worse and gave me the impetus to continue.  Contemplating working for someone else doing unrewarding work nauseated me.  This was a clear sign indicating I was on the right track and as a result I was prepared to do the necessary work to make my business successful.

The bottom line?  You have to be fed up with the way things are.  Not slightly dissatisfied, or irritated, but completely fed up!  Many people avoid getting to this point by playing the distraction game:  instead of taking the time to think about what you really want, have a few drinks or watch several hours of TV; put in longer hours at work and spend the weekends digging up the yard and doing home maintenance.  Basically, become too busy to notice your dissatisfaction.  The distraction game is insidious and can be played all the way to your deathbed.  It might be better to put your life on pause and figure out which direction you want to go.

In addition to the physiological signs that you need to make change, the mental side of the equation needs to be addressed.  Sometimes you need to know you've covered every angle before you're mentally ready to move forward, otherwise you'll always look back and wonder if you really gave it your all.  In a previous business, I tried everything to make my business work: I handed out thousands of business cards and put up fliers and signs on telephone polls all over town.  I used surveys, newspaper ads, tons of other things, and finally, mail-order marketing.  I was fed up with this business before I tried mail-order marketing and, in fact, I was ready to quit.  Then, a good friend of mine, also in the business, told me of a new mail-order marketing method he was working on.  As much as I wanted out of the business, I still had to try his strategy, more to clear my conscience than anything else.  Of course it didn't work out, which ended up being a good thing, but I knew with complete certainty I'd given everything I had and it wasn't going to work.  While some might find such cognizance depressing, to me it was liberating:  I knew once and for all this business wasn't for me.  This critical realization needs to come forth before productive change takes place.  If I'd quit before perceiving this, I'd probably still be wondering if I couldn't have done a something different to make it work.  This kind of reminiscing wastes time, preventing you from taking advantage of the present.  Sometimes you need to get something completely out of your system before moving on with a clear conscience.

Another mental obstacle to overcome is thinking you've failed when you quit something.  From early on we're instructed not to be quitters.  While this, in spirit, is commendable, the reality is that many things are worth quitting.  If you start a new job and hate it after a month, why stick around for a year?  If a new relationship bogs down within a few months, will it improve in a year?  If your training program requires a lot of time and work yet you only get weaker, do you really think you'll see a turnaround by sticking it out?  Being quit-adverse also relinquishes responsibility to others.  For example, instead of quitting the job you hate, wait to be fired so you can finally pursue your desired career.  Or, instead of breaking up your habitual relationship, wait for your partner to do it, even though you wanted to move out--and on--a long time ago.  Quitting isn't always bad, and may be exactly what's needed in order to move forward, but you'll need to get over any guilt feelings that come with it.

When they can no longer recycle excuses regarding perfect timing, people will create bad timing.  Blowing money unnecessarily works well:  buy a new car, maybe a flat-screen TV, then take an expensive vacation and you'll no longer have any financial reserve, which means fewer options.  Make no mistake:  money provides options and the ability to take greater financial risk.  But now you can't quit your wretched job since you need the money!  The bottom line?  Our behavior determines our outcome:  if you're not prepared to sacrifice, you're not prepared to make major changes. You're simply not ready and perhaps you'll never be ready.  Change doesn't take place just when you think it's a nice idea--you have to make it happen, or it happens to you.

There's no "perfect" time to do any important thing in life, but there are indicators that you're ready for change and ready to advance on your goals with a clear conscience.  Don't distract yourself from life or allow yourself to get fed up with external circumstances in order to make the changes you can stick with.  Get over the idea that being a quitter is synonymous with being a loser and you'll save yourself time and energy.  Finally, before attempting to make any major change, ask yourself--what's the worst that can happen?  If you can deal with the answer, then what's holding you back?

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 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

"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.

---

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 (New DC Area And San Francisco 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: 5 spots left) 

New: September 22, 2007 

Steve Maxwell Level 1 Plus Kettlebell Workshop in San Francisco, CA Click here for more info

New: October 20, 2007 

Dylan Thomas Level 1 Kettlbell Workshop in Northern, VA (DC area) Click here for more info

October 20-21, 2007: 

Boys are back in town Las Vegas 2-day Kettlebell Workshop Plus! Featuring Steve Cotter, Mike Mahler, Steve Maxwell, and Nate Morrison 

Click Now For More Information  

---

5. Aggressive Strength Training Article

How Is Your Restoration Program Going?

By Mike Mahler

Serious trainees put a lot of thought into their training regimens trying to cover all the angles; however, few put equal thought into restoration or workout recovery--big mistake!  You need to take your restoration program just as seriously as your training program and this starts with actually having a restoration program!  Without adequate recovery you won't last long on any training program or, at least, you'll reach a point where you're working harder for less return.  Efficiency and progress will go down the drain as your body gets more and more beat up.

But I'm taking a protein shake after every workout--isn’t that enough?  A well-rounded restoration program is far more than drinking a protein shake after workouts and the most important part of any restoration program is adequate sleep.  The only time your body makes changes is when you're sleeping; it doesn't change during your workout--or even right after your workout--it changes while you're sleeping.  It's during sleep that your body produces the most growth hormone and does its rebuilding, but this process only occurs during deep sleep, so tossing and turning for several hours and getting an hour of REM won't cut it.

How much quality sleep do you need?  Good question.  While it varies with each individual, how much sleep you need depends on how much stress you carry and how active you are.  For example, a professional athlete training several hours per day needs more sleep than someone training 30-45 minutes per day, a few times per week.  You'll have to experiment to find what's best for you.

After leading one of my kettlebell workshops I can easily sleep 10-12 hours straight.  Of course, this is after teaching an intense 6-8 hour workshop and generally my sleep the night before isn't that great.  When I'm not teaching workshops but instead, working more at home, eight hours of sleep is plenty.  In fact, more than eight hours leaves me feeling tired and out-of-it upon awaking.  But few people have the luxury of getting too much sleep, in fact, most people are sleep deprived and relying on coffee or other stimulants to get through the day.  There's no substitute for quality sleep:  no supplement or drug can provide the benefits of sound sleep.  Add sleep time to get the most out of your training program.

If you have trouble getting high-quality sleep, try taking 300-500 mg of magnesium citrate an hour before bedtime.  Magnesium is a natural muscle relaxant and has a calming effect on the nervous system. Due to the poor quality of our soil, most everyone in the U.S. is deficient in magnesium.  Other supplements, such as GABA and valerian root, may be useful, but start with magnesium.  Finally, avoid doing heavy weight training too close to bedtime--weight training stimulates the CNS, which increases alertness.

Regular massage is another component of an effective restoration program.  Rather than getting a generic deep-tissue or Swedish-style massage, find a therapist who uses a personalized approach and knows what's best for you each session.  Save the massage for the end of your training week since you can feel wiped out after a good sports massage.  If you work out Monday through Friday, get your massage on Friday and take the weekend off from training.  You may want to go light for the first workout--or two--coming back and then ramp it up from there.  Getting a massage twice a month makes a big difference in your recovery and, more importantly, your general well-being.

An interesting restoration method I started using a few months ago is hyperbaric oxygen therapy.  I first read about the benefits of hyperbaric chamber use in Bill Romanowski’s book,  Romo:  My Life on the Edge--Living Dreams and Slaying Dragons.  A hyperbaric chamber is an inflatable vessel, the size of a coffin, which raises oxygen levels in your body.  It creates a pressurized environment forcing the body to absorb more oxygen.  My first hyperbaric chamber treatment was a few days before teaching a workshop when I had a chest cold and was feeling considerably less than my best; in fact, I was worried I wouldn't be able to teach the seminar due to impaired breathing.  After an hour in the hyperbaric chamber I felt much better, and the next day I was almost back to normal.  The following day I was feeling great--just in time for the workshop.  If you're claustrophobic, you may find the chamber uncomfortable, but after a session or two you may find the experience relaxing.  You can bring your Ipod into the chamber and listen to relaxing music.  I listen to a meditation CD and usually fall asleep right in the chamber.  I incorporate hyperbaric chamber sessions once or twice per week, depending on how I feel and how hard I'm training.

Another form of restoration I find useful is meditation.  Mental stress is draining and meditation is a proactive way to relieve stress and anxiety.  Still, as beneficial as meditation is, most people find it difficult.  It's hard to go-go-go all day and then switch into relaxation mode; the mind wanders and even sitting still for as few as twenty minutes while focusing on the breath can be uncomfortable.  Fortunately, there's an alternative, which is Holosync.  Holosync is a meditation program utilizing sound technology to put you in the same meditative state as experienced meditators.  Here's what the Holosync creator, Bill Harris, has to say about how the program works:

As one moves from the beta brain-wave pattern of normal waking consciousness to the slower brain-wave pattern of alpha, then deeper into theta, and finally to the deepest delta, the fluctuations in the brain are constantly increasing.  Here is the important point, though:  these fluctuations give the nervous system input, or stimulus, beyond its ability to handle, the way it is currently structured.  In order to handle these fluctuations, the nervous system is forced to reorganize itself at higher, more complex levels of functioning, evolving a new structure that can handle the input it originally couldn't handle.  As the brain continues to receive this input, the nervous system will continually reorganize itself, in a series of quantum leaps—some at a micro-level of functioning and some at a much more global level.  

Translation:  Holosync is the lazy man’s solution to meditation.  Start by listening to the program thirty minutes a day for two weeks, then increase to an hour.  I like to listen before sleeping or after training.  Without fail, I feel relaxed within a few minutes and often drift into sleep.  Don't worry about concentrating on what you're listening to or focusing on a certain way of breathing, just sit--or lie down--relax, and enjoy the program.

Next on the list of restoration programs is the one thing training addicts hate to think about--what is it?  Taking a week (or even two or more) off from training.  Yes, sometimes the best thing you can do to get back on the road to training progress is to not train at all.  How do you know when it's time to take a week off?  As always, it'll vary with each trainee; however, when you're getting weaker each workout and workouts that used to feel easy--or not too hard--suddenly leave you feeling wiped out, it's time to take a break.  Every form of work needs a vacation and yes, serious training is work:  it's stress on the body and mind and you can take only so much stress before needing a recharge.  Most trainees come back stronger after a week off, though some will feel out of the groove the first workout or two before again making progress.  Depending on how deeply you've overtrained, even longer time-off periods may be necessary.  Whenever I've had a long period (several weeks to a month) off from training, initially, I come back weaker but quickly regain my strength and move on to blast though previous plateaus.  Time off re-sensitizes the body to training and sometimes, it's the only thing that works.  Besides, taking a few weeks off might be the only way to get your enthusiasm back--you'll miss training and want to get back into it ASAP. What are you supposed to do during your work off? Feel free to be active. Go for walks, play sports, and try out some new activities such as indoor rock climbing or swimming. The point of the week or more off is to give your body a mental and physical break from your regimen.

I generally structure training time-off periods for clients by simply having them not work out when they're away on vacation.  Go ahead, be active and do whatever fun, physical activities you feel like doing, just leave the weight training (or whatever exercise regimen you're on) alone.  You'll no doubt return home refreshed and ready to go.  For those people who never take vacations, ask yourself:  why not?  The world won't stop while you're relaxing, so do yourself (and everyone else) a favor and give yourself an occasional break from your life.

For more info on hyperbaric chamber treatment, click here

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

---

6. Aggressive Strength Friend's Services 

Kettlebell workshop: Steve Cotter, Tom Furman, Dave Randolph Live in Cincinnati, Saturday August 18th 8am - 5pm. For more info, go to: http://iron-body.com/seminardetails.htm"http://iron-body.com/seminardetails

Strength trainer and kettlebell instructor Robert McKee is looking for ten people that are interested in attending a Valery Federenko kettlebell workshop in Los Angeles. Valery is a world champion kettlebell competitor and this is certainly an opportunity that you should take advantage of. Email Robert at: robert@anabolic-systems.com

---

7. Win The Battle Against Fat!

  Kettlebell Solution for Fat Loss and Mental Toughness

"With SO many DVD's on the market, especially exercise DVD's it is hard to distinguish yourself from the pack. Flash and Sizzle only go so far and CONTENT remains the unique characteristic that separates the average from the superior.

Mike Mahler can stand high on the mountain of success for a simple reason. It is not his physical power, although it is impressive, it is not his marketing, which is slick but not over the top, but his ability to communicate. Mike Mahler could be the Zig Ziglar or Anthony Robbins of the fitness world. He simply has his act together when the camera turns on. He has no need to pretend to be something he isn't. He has a sincere quality to turn you on to good information through demonstration, vocalization, and dissemination. You never turn off the DVD and say to yourself, "Now what the hell did he say?" The boldness and clarity brand a perpetual stamp on the learning portions of the brain.

The DVD itself reflects Mike's philosophy on Fat Loss. The breakdown is the "Five Pillars of Kettlebell Training". That is just for starters. Mike then gives you his breakdown of nutrition by being factual and conveying ideas through example and metaphor. He makes it very clear what the BIG picture is and does not get into analysis paralysis.

The last part of the tape is Mike's introduction into Hormones. Once again, Mike does not try to be a Doctor or Endocrinologist. He simply opens the door of knowledge to another aspect of training and leads you towards resources like your physician who can help you on your pathway to good health.

Mike's ability to make use of simple tools, ideas, and program design and communicate them to the masses remains supreme in an industry of flash in the pan fitness jesters. Mike gets a big thumbs up from this critic."

Tom Furman, author of "Concrete Conflict & Conditioning"

» Click Here for More Information

 

Recommended Fat Loss Supplement

---

8. Aggressive Strength Training Article 

Two Kinds of Balance:  Static & Dynamic

by Frank DiMeo

           As many Americans strive to improve their fitness levels, we find two general paths they seem to follow. Either they pursue a "cosmetic" approach or a functional one. While some are enamored with  getting  "six pack" abs or having an impressive set of biceps, others are taking a more unified approach to fitness training. Don't get me wrong, if you earn your "six pack" abs or huge "guns" along the way, more power to you. However, if your back and legs are weak, you're only fooling yourself and wasting your time. At a more subtle level, if your balance is sloppy and your ability to move in all directions  is poor; you my friend, are not experiencing optimal fitness, regardless of what you look like in front of the mirror.

            In today's hectic, fast-paced world there is not telling what you might encounter during your day. There may be some unexpected situation arise that requires you to respond to it. Many times it may require you to move yourself, and possibly another person or object. A person's ability to maintain balance while under a load is difficult enough when they are stationary, and when movement takes place it can become precarious as well as exhausting.

You could be carrying a pet or even another person if they are hurt or sick. This is much harder than it sounds. Another thing is whether or not you are on an even surface, like a sidewalk, or a rubble-strewn alley in the midst of a war. How about weather conditions? Is the surface wet or dry? Are you on the land or on the water in a boat?  Are there high winds buffeting you or is it calm? All of these factors affect your balance.

            Being able to pick up a heavy weight in the gym on a weight machine, though a good accomplishment, is far removed from a real-world application of human movement in everyday life.

Here are few more factors to consider. Is the load you are about to pick up and move balance or unbalanced? Will it be carried with one hand or both? Can you pick it straight up, or does it have to be moved up, then out?

These factors in the movement equation make things even more tricky.

            So, how does a person improve their static and dynamic balance? Good question, the answer is actually quite simple. It requires practice using training methods that cause your body to respond differently than it is used to.

First of all, as with any physical training, make sure you have had a recent physical exam by a physician first, and that he or she has cleared you for exercise.

            There are numerous ways to improve static and dynamic balance, but two of my favorites are kettlebell training and FlexBand training. Both of these types of training make your body change how it moves, and improves your overall physical efficiency. Between variable resistance, off-center loading, and inertia your body will have plenty of stimulii to elicit change. Your body will change when you give it a reason to.

            Please keep in mind, that now is the time to improve your balance; not after you've fallen and broken your hip as many people do later in life. Falls are one of the main causes of elderly people ending up in nursing homes.

I hope while you are still able to be proactive about your balance, that you will realize how important it is for everything you'll do in life.

For more info On Frank, go to: www.crossfitgulfcoast.com

---

9. Aggressive Strength Training Article 

Training For Size and Explosive Strength  

By Mike Mahler

Here is a program for athletes that want to get bigger and train for explosive strength as well. When training for multiple goals, a trainee must realize that comprise is a necessity. In other words, do not expect to get bigger on a combination program than you would on a size only program. Regardless, with careful planning meaningful progress can be achieved.

Monday: (EDT For Size and Strength)

Upper Body Focus

PR Zone 1: (20 minutes)

A-1: Double Military Press

A-2: Double Bent Over Row

Do as many total reps of A-1 and A-2 in the designated twenty-minute PR Zone. Pick a weight that you can do 8-10 times and start off by doing sets of 4-5 and take thirty-second breaks or less. As fatigue kicks in, reduce the reps and increase the breaks. Record the total number of reps that you achieved for each exercise at the end of the PR Zone. Your goal at the next workout it do more reps in the same timeframe.

Take a two-minute break and then do

Turkish Get-up 2x5 l,r (two sets of five left and right)

Tuesday (EDT For Size and Strength)

Lower Body Focus

PR Zone 1: (20 minutes)

A-1: Double Front Squat

A-2: Double Swing

Do as many total reps of A-1 and A-2 in the designated twenty-minute PR Zone. Pick a weight that you can do 8-10 times and start off by doing sets of 4-5 and take thirty-second breaks or less. As fatigue kicks in, reduce the reps and increase the breaks. Record the total number of reps that you achieved for each exercise at the end of the PR Zone. Your goal at the next workout it do more reps in the same timeframe.

Take a two-minute break and then do

One-arm Windmill 2x5 l,r (two sets of five left and right)

Thursday (Speed And Explosive Strength)

Upper Body Focus

Double Jerk 8x3 (eight sets of three and take one-minute

                                                breaks in between each set)

One-arm Hang Snatch 6x3 l,r (six sets and one-minute breaks)

One-arm Snatch raise 3x3 l,r (three sets and one-minute breaks)

Friday (Speed And Explosive Strength)

Lower Body Focus

One-arm Stomp Snatch 8x3 (eight sets of three and take one-minute

                                                breaks in between each set)

Explosive Lunge 6x3 l,r (six sets and one-minute breaks)

Full Body Attack 3x3 l,r (three sets and one-minute breaks)

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 

10. Aggressive Strength Product Recommendations 

 

11. Kettlebell Training Information  

http://www.mikemahler.com/kettlebell_info.html

---

12. 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

ARCHIVES:

• 2007
• 2006
• 2005
• 2004
• 2003

Home • Store • Aggressive Strength Magazine • Kettlebell Information • Testimonials • Journal • Contact • Links

Copyright © 2003-2007 Mike Mahler. All Rights Reserved.