Home → Aggressive Strength Magazine → Issue 145 - 1/16/2008

Aggressive Strength Magazine

Issue 145 1/16/08

1. Aggressive Strength Living Article Of The Week

I don’t need accolades on the wall to remind me of who I am — Slash

Praise is one of the most addictive--and potentially destructive--drugs around.  OK, maybe it's not that bad, but it can be annihilative to personal growth.  As the saying goes:  praise is something children cry for and grown people die for.  There's nothing wrong with giving--or receiving--genuine praise; we all appreciate praise for hard work and genuine accomplishment, but it's a mistake to make praise an objective.  Praise is a given when doing anything impressive, so focus on executing meaningful actions;  perform great feats and praise follows.  And if the praise never comes--so what?  Achieving greatness is a real reward, not the fickle approval of people you already know or will never know.  Further, if people criticize your accomplishments it doesn't mean your accomplishments were without merit.  Negative feedback is often praise couched in petty jealousies.

Back to the topic of praise:  Most people are unaware of my proudest accomplishments (and no, they've nothing to do with either my training or training business) nor do I care whether anyone knows these things, since the reward of doing them has been more than enough.

The need to report your achievements to anyone and everyone in order to garner praise and significance indicates your actions are about as uninteresting as your personality.  Hey, if you don't even impress yourself, don't go looking for outsiders to pick up the slack.

Yet, at the end of the day, praise is merely one of the many reassurances people desperately seek.  People broadcast their accomplishments because they can then feel superior.  We all know people like this, they're the men and women who always want the focus on them and what they've done.  If you talk to such people, they'll cut you off mid-sentence, interrupting with their two cents--they can't listen to you because their minds are occupied only with what they want to say next.

They need to get over themselves!  There will always be someone more impressive than yourself so forget about trying to be better than others and focus on improving yourself.  Take solace in growing as a person and making day-to-day gains.

Some people require pats on the back in order to stay the course when chasing their goals.  This is a sign you lack the necessary seriousness to realize your objectives.  Who cares about a pat on the back over real opportunity for personal development?  There are many people performing inspiring actions every single day who never receive praise or encouragement yet keep their momentum.  Are their actions less important because they're not acknowledged?  I don't think so.

Ironically, praise can actually hamper perseverance and thus, growth.  My Dad recently sent me an article asserting that praising children for their natural talents is a big mistake.  For example, if a child has a natural aptitude for math, laying on thick praise is a big mistake.  Why?  It discourages children from taking on challenges.  Assuming that other areas of life should equally effortless, when adversity comes their way, they may see it as a sign to retreat.  I don't think adults are any different.  Many adults simply focus on things at which they are already adept and never want to take on any challenge.  Were they conditioned this way as children?  Whatever the reason, such people need to move on to new skills and interests.

Worse, praise givers may simply be attention-seekers.  After all, when praised, the recipient is now obligated to acknowledge the source of this praise.  I repeat, there is nothing wrong with genuine praise, but you must differentiate between heartfelt praise and ass kissing--and a fine illustration of the latter is Henry Rollins on The Henry Rollins Show.  (Now I will interject that I'm a big fan of the band Black Flag, and as some of you may know, Henry Rollins was the lead singer for Black Flag.  I also like what he did with his later project, The Rollins Band.  So when I heard Henry had his own show in which he'd be interviewing interesting people and hosting music, I couldn't wait to check it out.

I watched a few episodes of his The Henry Rollins Show and it failed to engage me.  After a few more viewings I realized why:  Henry  may talk loud and tough during his weekly rants, but if you listen to what he's saying there's zero controversy or originality.  In fact, there's no substance whatsoever, just him bitching like he's post-estrogen booster shot.  Unfortunately, his weekly rants are the least of the show's pathetic-ness.  His sycophantic behavior with each and every guest is nausea-inducing.  For me, the tipping point was an interview with William Shatner.  While I'm the first to say Shatner was the best Star Trek captain of all time, that's not where Rollins was going.  Nope, he actually praised Shatner for his great music!  Anyone who's sampled Shatner's discography knows the horror.   I'd rather listen to my dogs bark all night.

There is a comedic value to the recordings since you can't help but laugh your ass off upon listening.  Next, Rollins went on to admit has all Shatner’s records and they continued a discussion of the musical process and how Shatner comes up with his great material.  You've got to be kidding me!  Delving into William Shatner on musical creativity is like asking George Bush about public speaking technique.  Hilariously, even Henry Rollins' guests squirm in discomfort when subjected to such artificial praise.  Johnny Knoxville was compelled to counter Henry’s fawning by replying that even he--Johnny--thought most of his own movies sucked!  Now that was funny.  Remember:  if you are looking for methods to refine your ass kissing, check out Henry’s show.  The single highlight from the first season was a musical performance by Slayer--even Henry couldn't mess that up.

Back to the topic of praise:  balance is key.  Live your life without seeking praise from others; praise is illusory, fleeting, but becoming a great person is not.  Give genuine praise to others when the opportunity arises, but avoid surgically attaching your head to their ass.  No worthwhile person feels flattered by empty praise; great people do great things for their own sake, not for some transient accolades or even pats on the back.  Make 2008 the year you work on becoming a great person.

 

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Live Life Aggressively!

Mike Mahler

***Article Edited by Teresa Blazey: teresa.blazey@gmail.com

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Support The Camp Victory Kettlebell Club In Iraq 

Yes some hard working members of our armed forces in Iraq have formed a kettlebell club and are selling some t-shirts, hats, and mugs to raise funds to purchase more kettlebells for our troops overseas. Kettlebell training is a much needed positive outlet for them so buy a shirt and mug to help a worthy cause at: http://www.cafepress.com/army_kettlebell

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2. Aggressive Strength Training Article 

Randy Couture Is A “Complex” Fighter

By Matt “Wiggy” Wiggins

(Article re-published with permission from MMA.tv)

It seems as if I’ve seen a lot (by emails I’ve received, and posts on various message boards) about complex training.  And invariably, when complex training is brought up, Randy Couture’s circuit is also mentioned.

In case you don’t know, “complex” training (which can also be called “circuit training”) is a method of exercise in which you move from one exercise to the next without rest.  It can be done on machines, or with different implements, but the more popular methods involve just one weight – a single barbell, a pair of dumbbells or kettlebells, a sandbag, etc.

As far as Randy’s complex, it goes like this (all exercises done for medium-high reps):

• Bent Row
• Upright Row
• Military Press
• Good Morning
• Split Squat (left/right)
• Thruster
• Straight-Legged Deadlift

Now Randy isn’t the only out there who uses complexes, has had success with them, or has designed very good complex-based workouts.  Martin Rooney has trained a bunch of guys up at Renzo Gracie’s gym, strength coach Itsvan Javorek has been using complexes for years, “Renegade Training” Coach John Davies made great use with variations of a complex he calls the “Bear,” and I’ve even used them in my training programs. 

Now, is using complexes good S&C (strength & conditioning) training for fighters?

HELL YES!!

Complexes are great for a variety of reasons.  First, they are an exercise that you get the most “bang for your buck.”  Using one simple method, you can train cardiovascular conditioning, muscular endurance and conditioning, strength and strength-endurance (depending on how heavy you train), as well as the intangible factor of mental toughness.  Besides – they’re quick!  A good complex workout can kick your tail and have you in & out of the gym inside of 20-25 minutes.

There are multiple ways you can implement complexes into your overall S&C program.  What I like to do (and did in Program #1 of “Working Class Fitness – The Programs”) is to do some basic full-body strength work first – no more than 2-4 compound exercises.  Either then (or at a later part in the day), come back and do your complexes.  The compound exercises will help you build your strength and power, while the complexes can be used to target muscular endurance and conditioning, as well as overall GPP (General Physical Preparedness).

To illustrate Program #1, I rotate a basic set/rep scheme over 3 exercises – an upper body push, and upper body pull, and a squat/deadlift variant.  I then utilized the following complex:

• Thruster x 5
• Curl/Back Shrug x 5
• Power Snatch x 6
• Curl/Back Shrug x 5
• Thruster x 5

Another way to implement complexes would be to setup two different workouts – one with higher reps and lower (relatively speaking) weight to target the aforementioned muscular endurance and conditioning.  Then setup another workout, only this time, utilize heavier weight and lower reps.  If possible, even have multiple weights (i.e. – barbells, pairs of dumbbells, etc.) at your disposal, so that you can tax each exercise as much as possible.  Alternate days of complex training, 3x/week, doing each 3x over two weeks.  On the first week, you’d do your endurance complex on Mon, strength complex on Wed, endurance complex on Fri.  Then, on the second week, strength complex on Mon, endurance complex on Wed, and strength complex again on Fri.

One drawback with complexes is that you have to choose a load in which is doable for the exercise in which you are the weakest.  For example, take a look Randy’s complex above.  There is no way that a weight that you can do Upright Rows with will be heavy for Squats.  On the other hand, if you Squat heavy, you’ll never be able to do Upright Rows with that same weight.  Having multiple barbells at your disposal will solve this problem.  However, this isn’t quite always doable in a gym or weight room.

Another option when designing your complexes would be to go for a cross between endurance and strength.  Utilize a heavy weight, and choose exercises that allow you to use heavier weights.  For those exercises that you’re stronger on, just do a few more reps.  Then, with some movements that you are very strong on, do a highly explosive/powerful bodyweight exercise.

For example, here is a dumbbell (DB) complex I used years back with a lot of good results:

• DB Press x 6
• Chins (weighted if need be) x 6-8
• DB Bent Raise/Rows x 6
• DB Snatch x 8 (each side)
• DB Swing x 12-15 (each side)
• Explosive Push-Up x 5-8
• Jump Squat x 10

*Repeat 3-6x.  Rest 45-90 secs between complexes.

When utilized right, complexes can be used to accomplish a wide variety of goals – all you have to do is use your imagination!

About the Author

Matt “Wiggy” Wiggins is a strength coach and author living in Cameron, NC. Having trained 15+ years, Wiggy is a strength moderator at mma.tv, columnist for MMA Weekly, and an avid fan of Mixed Martial Arts Training. His site, Working Class Fitness.com, is dedicated to designing low-tech, high-result Workout Programs for fighters, athletes, and “regular joes.”

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4. Aggressive Strength Training Bonus Article

Taking it to the limit: Why you need to know about rhabdomyolisis

By Frank DiMeo 

If you train at very high intensities, you should be aware of this condition. We'll use its' abbreviated name: rhabdo.

People who push themselves way beyond what their bodies are ready for might be candidates fo this very painful, and possible fatal condition.

Here's a medical definitions of rhabdo:

rhab·do·my·ol·y·sis"rab-dO-mI-'äl-&-s&s

noun the destruction or degeneration of skeletal muscle tissue (as from traumatic injury, excessive exertion, or stroke) that is accompanied by the release of muscle cell contents (as myoglobin and potassium) into the bloodstream resulting in hypovolemia, hyperkalemia, and sometimes acute renal failure

© 2006 Merriam-Webster, Inc.Merriam-Webster's Medical Desk Dictionary, 3rd Edition

This condition can be brought on by several factors, but we will focus on exertional rhabdomyolisis in this article. I have found that few coaches/trainers seem to be aware of this danger. I was not either, until I discovered CrossFit, and started reading the excellent training journal they put out each month.

Just to be very clear about the focus of this article, I am definitely in favor of extremely intense physical training; but it must be done safely.

Rhabdo can happen to people at any level of fitness, whether they are athletes or sedentary individuals. Here's the catch: they are at risk when they significantly exceed the limit at which their body can operate safely. That could happen, for instance, to an athlete who is returning to training after an injury and decides to start off at an excessive level of intensity.

Something that may be more common during this time of year is people starting to exercise after New Years. You know "the resolution" they made after several weeks of eating and drinking way too much. Many people flock to the gyms in January, and started an exercise program that is simply too hard for them.

Since so few "trainers" or gym managers seem to even know that rhabdo exists, they don't know the danger that is present.

A few simple guidelines given to these people prior to their workouts can be very beneficial to them, and it could prevent serious injury or even death.

    * It's a "given" that they should have a recent physical exam before they begin training
* They should drink plenty of water before, during, and after their workout.
* Keep the initial workouts fairly short.
* Scale the exercises down to an appropriate level, don't try to set a PR (personal record) on the first day.
* Monitor the color of their urine, if it gets really dark, it might be the onset of rhabdo.
* Extreme muscle soreness (well beyond the level of regular fatigue or soreness) that persists for a long time might also be an indicator of rhabdo.

It's much better to get checked by a doctor than to try and guess if they've got this condition or not. If the pain is excruciating, they need to go to the Emergency Room ASAP!

So whether a person is training for an MMA fight or is just someone who wants to lose 10 pounds, they need to keep these things in mind.

With that being said, go after that hard training in a safe manner. You're going to have to push yourself to get results, just be smart enough and patient enough to do it right.

If you are not sure of a certain training technique or strategy, find a knowledgeable coach or trainer and ask them. Hire them if you need to.

Your buddies at work or your next door neighbors probably aren't the best source of training information.

So get the information you need, and get to work!

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6. Aggressive Strength Equipment Recommendations

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7. Aggressive Strength Product Recommendations

O.N.E Coconut Water 

Many of my clients ask me what sports drinks I recommend. I used to say that I do not recommend any sports drinks such as Gatorde as they are loaded with sugar and artificial ingredients. Fortunately there is an alternative that I recommend highly and it is coconut water! A company called "O.N.E" has put out a great coconut water product that I use daily. It is loaded with magnesium and potassium. In fact it has way more of both than gatorade. Coconut water is great to have during workouts and definitely after each workout. I put it in my post workout protein shake for recovery. Some of you may be asking why not buy a bunch of coconuts for the water. You could certainly do that and honestly the coconut water does taste better straight from a coconut. However, you will have to buy a lot of coconuts to get the coconut water that you need for a weeks worth of workouts and the cost will add up fast. Moreover, it is simply not convenient. O.N.E's coconut water is certainly not cheap. However, it is a high quality product that is a great alternative to all of the artificial sports drinks on the market. Buy a few containers and give it a shot. Let me know what you think. For more info on O.N.E and coconut water, go to: 

Coconut Water Info

You can also find O.N.E coconut water at "Whole Foods" and other health food stores.

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:

» Meditation CD's That Actually Work

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8. Kettlebell Training Information  

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

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9. Aggressive Strength Magazine Archives 

http://www.mikemahler.com/newsletter

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Until next time.

Live Life Aggressively!

Feel free to email me with your comments and feedback at mahler25@yahoo.com

Mike Mahler

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