Home → Aggressive Strength Magazine → Issue 147 - 2/14/2008

Aggressive Strength Magazine

Issue 147 2/14/08

1. Aggressive Strength Living Article Of The Week

So convenient a thing is it to be a reasonable creature, since it enables one to find or make a reason for every thing one has a mind to do. Benjamin Franklin  

Last week, Dr. Bruce Nadler (otherwise known as The World's Strongest Plastic Surgeon) committed suicide.  Worse, according to forensic analysis, he shot and killed his wife point-blank before going into the next room and killing himself.  We hear stories like these all the time, what makes this one different is I knew the guy:  we both spoke at the Fitness Business Summit last year.  Carol and I chatted with him and his wife and they were very nice people.  After my presentation, Dr. Nadler made a point of shaking my hand and telling me how impressed he was.  Like most people, I never would have guessed he suffered from depression and that, almost a year later, his depression would reach critical mass, resulting in murder and suicide. 

My initial reaction upon learning of Dr. Nadler's suicide was shock, then, when I heard about how he killed his wife, it turned to revulsion.  Taking your own life is one thing, but taking someone else out with you is not your right.  That he murdered his wife is beyond disturbing.

I've become very interested in the study of happiness over the last several months, and thinking about the Nadler murder/suicide my brain's been turning non-stop.  I wonder what Dr. Nadler was like at my age?  Did he suffer depression then?  Did he have any idea he'd go on to commit suicide at the age of 61?  Further, when he and his wife married did he have any idea he would murder her many years later?  I have no idea and never will, yet, if I had to guess, I doubt Dr. Nadler held any of those thoughts.  My guess is he was happy at my age and enjoyed his married life and being a doctor.  Maybe I'm mistaken, but I doubt he was clinically depressed for the last thirty years.  So what happened?  I have no idea, but it got me thinking:  where will I be in my sixties?  Will I still enjoy life and continue growing as a person, or will I feel depressed with no desire to live?  The latter seems unlikely given my current level of happiness, but none of us really know what lies ahead.

We can spend our time planning out our lives, setting goals and creating an illusion of control over this crazy world, but in reality we have little--if any--control.  You can be in the best shape of your life and on cloud nine one minute, then get hit by a car the next, ending the rest of your days as a paraplegic.  You never know what's around the corner.  Then, every once in a while, we'll predict something that comes to pass, feeding our ego and again reinforcing the illusion we can see our future--yet it is just that:  illusion.

The Buddha taught all life is suffering.  Sounds depressing--from a superficial analysis--but the deeper meaning is our suffering is due to attachment.  When we lose something to which we feel attachment, it can become the tipping point over an edge.  I don't think there's any single reason why Dr. Nadler killed his wife and then himself--I think there was a tipping point as he stood at the edge of his life.  It's more likely his final scene was a culmination of several concurrent frustrations. 

From the Buddhist point of view, it's not what happens in our life that makes us suffer, but how we interpret it.  In one of my favorite books ever, Viktor Frankl's Man's Search For Meaning, Frankl chronicles his time in a Nazi concentration camp, explaining how some people survived while others lost all hope.  The people who survived sought out whatever form of happiness was available to them:  If their meal was edible, they experienced great happiness; if someone told a funny joke, they enjoyed the pleasure of that moment as long as possible.  Even the warmth of the sun gave them joy.  They looked for--and discovered--opportunities for gratitude in the least likely scenarios.  Even more impressive, the survivors sought out gratifications wherever possible.  Helping out their fellow men was critical:  to create purpose to make it through their immense suffering--it wasn't enough to focus on individual survival; the survival of others suffering the same horrors became equally important.  Bottom line:  those holding strong purpose and meaning in their lives were far more likely to survive than those who lost all hope and thus, meaning. 

I don't know why Dr. Nadler took his wife's life, then his own, but I think it's safe to say he lost all hope and saw no reason to go on living.  When we lack purpose and meaning in our lives, a part of us dies every day, and it's important to understand this early, before purposelessness, like a virus, replicates within our cells, literally taking over our lives. 

Never get comfortable and stop growing.  Once you do, you begin dying.  My grandfather, a successful businessman, was born in a shack in Montana and went on to become a millionaire and highly sought out consultant to Fortune 500 companies.  When working, he was happy, but I noticed upon his retirement he wasn't excited about life anymore, though he still had purpose, since my grandmother had Alzheimer's Disease and was completely dependent upon him.  Her care became his new purpose and reason to keep going.  When she passed on, he no longer had a reason to live--but not because he had nothing left to offer.  His brain was sharp and he could have engaged in any number of creative projects, but he didn't see it that way and passed on a few weeks after my grandmother.  I genuinely admired my grandfather, he taught me a lot about life and the importance of doing what you love; however, his final lesson to me was this:  when you lack purpose, the brain and spirit despair and you eventually shut down. 

My great grandmother was a different story:  she outlived everyone in her life and passed on at the age of 101.  She survived breast cancer, her husband's death, the deaths of her sisters, and even those of her own children.  She was a simple woman and lived in Montana her entire life--much of it lived alone on a ranch in a small town called Arlee.  I used to love talking to her--she epitomized tough.  What people consider tough today is ludicrous compared to what was tough in her day.  I remember one time she was talking about all of her loved ones dying around her.  You could tell she felt very sad, however she ended the story by saying we have to go on no matter what.  My great grandmother was many things, but the image I hold of her is of a survivor.  No matter what happened to her, she persisted in surviving--and thriving.  The purposes she maintained throughout  her life may be things us moderns would think of as mundane, even tedious, yet where there is purpose is also survival--and delight in life.  It doesn't matter your achievements, or any fame you might attain, without purpose none of it matters, like it or not.

I'll never see anyone the same again.  Meeting Dr. Nadler and his ensuing deterioration has irrevocably changed me.  Now, whenever I meet someone new or talk to a friend, I'll always wonder if they're really happy or just struggling to maintain appearances.  Whatever the case may be, I hope you know your purpose and are enjoying this life. 

 

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Live Life Aggressively!

Mike Mahler

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

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2. Aggressive Strength Community Support 

Too many kids are overweight! Do something about it by supporting The Excellence Through Exercise foundation

I was at the Fitness Business Summit in Los Angeles this past weekend to speak at the event. While there I heard a great presentation by personal trainer and health educator Mike Seril. Mike has a great non profit organization and is dedicated to doing something about the childhood obesity problem in America. We can all pitch in by one being role models ourselves for kids and by donating money to Mike's organization to further his cause which should be considered our cause. I just donated $250.00 and plan on making regular donations every month. 

Go to his site for more info: http://www.excellencethroughexercise.org/index.html

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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3. Mahler's Aggressive Strength Training Journal 

Here is a snap shot of what I have been up to lately: 

February 7

Screwed up my ankle in January and it is much better this week. I got a new enzyme product called Sorenzyme by Labrada Nutrition and took eight caps a day since Friday. Noticed the ankle felt much better the next day and is almost back to normal now. I will have it up on my site soon for sale. This stuff blows Vitalzym out of the water! 

Joint Mobility work in the morning (this is basically what I do every morning seven days a week) 

50 Hindu Pushups
Cossack 30 reps each side
Back Bend 30 reps
Egyptian 15 reps each side
Hula Hoop 15 reps each side
Neck work from several angles 15 reps each move
Circular Sit-up 15 reps
Reverse Sit-ups 15 reps
Hang off pull-up bar 30 seconds

Exercise breaks (Done through out the day. Below is the total of the days work) 

Lifeline USA TNT Cable Military Press 6x3 (2 blue bands and 1 purple band medium stance)
Sternum Pull-up 6x5
Barbell Deadlift 3x3 (350lbs, these felt great and done with a quad emphasis) 

February 8-10

Carol and I went down to LA to attend the "Fitness Business Summit." I talked about how to maximize website income and how to make fitness information products. Great event and great people there. I did joint mobility work every morning and Military Presses with my TNT cable through out the day. 

February 11

The Boys Are Back In Town Kettlebell Seven Hour Plus Workshop DVD! Order Now 

Why our customers think you should get our DVD set today 

"I wanted to shoot you a quick note to tell you how much Melissa and I are benefiting from the "Boys" DVD series. Truly great stuff from all four instructors. Steve M's joint mobility section has been a huge benefit for both of us. We were truly surprised at the difference the mobility exercises make. Cotter's piece was really my main reason to purchase as I have switched my training focus on GS. As you stated, it was worth the price for Steve's section on GS alone! Mike, your section was notable for the fact that you are still focused on the size and strength but now have incorporated the rest/relax components into the training routine. I have used this to great effect and believe that all of your clients will benefit from your new training methodologies."  Even at $200.00 it is worth every penny."--Geoff Myck 

"I've purchased all of your DVD's for the last few years but this is by far the most valuable purchase of this type by anyone. It's without a doubt worth twice the price. This series will be viewed over and over and I expect to keep learning for quite a while. I will be recommending this set to everyone I know. It's also interesting to note how your style and methods have changed over the years. Keep up the good work. This is by far your best work and the most valuable DVD series of this type that I've ever purchased."-- Pat Sitton 

"If your not "into" kettlebells this DVD is definitely for you. IT covers so much on subjects beyond kettlebells and applicable to overall fitness and well-being that you would have to buy 5 other DVD's to get the same information. So get it, but don't be surprised if you "get into" kettlebells as a result of the DVD. Hey, everything has it's side effects!"--Ron Priestly 

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4. Aggressive Strength Training Article 

Dan John’s Ten Commandments of Fitness

By Dan John

First Commandment:

There is one truth to long-term fitness: there is no perfect program. Yes, I said it: There is no perfect program. If I could give one piece of fitness advice to most trainees it would be to stop doing what you are doing and try something else. Let’s be honest, Monday is National Bench Press and Curl Day. Every single guy in the gym does Upper Body on Monday. And, after three years of it, your body might just possibly adapt to it! In truth, ANY change will help progress. That is why shifting to just one set of each exercise or subbing dumbbells for barbells works so well: it is a change.

I suggest at the very least that most people adopt four different seasonal plans. I suggest a disciplined set and rep scheme for autumn when many of us go “back to school” and football rules the television sets. Autumn seems to be a time to organize our lives. In winter, I recommend going heavy and hard. I also tell my athletes to use their slow cookers and enjoy hearty stews and soups this time of year, so you can “warm your belly” after you train. In spring, start getting outside again and add some fun to your workouts. And, as summer comes around, make your fitness lifestyle as active and fun as your budget can allow. Simply following the four seasons approach can add years to your life as well as benefiting your body composition goals.

Second Commandment:

Attack fat separate from any other goal. I fought this for years, but I have to come to this simple conclusion: if you are doing this and this and that and this...you can’t also have the energy to lose fat. I recommend two week to four-week periods of commitment. Doing something as simple as the Atkin’s Two Week Induction, literally a feast of fish, meat, eggs, and cheese for two weeks, can allow you to focus on the single goal of losing fat. One or two concentrated two-week fat attacks a year seems to do better than the 52 week a year diet failure that most people endure.

Third Commandment:

People tease me about one of my key training principles: I recommend that you floss twice a day. Yes, floss. Why? Well, if you ask any dentist or dental hygienist, they will tell you that not only does flossing save your teeth, but new research tells us that it might be the best thing you can do for your heart health. It seems that keeping small dental infections at bay is a great thing to do for the rest of your system, too.

But, there is a point beyond the issue of cardiovascular health. If someone asks me to design a multi-year training program that peaks with an Olympic championship or a Mr. Universe victory, but can’t set aside two minutes or less a day to floss, well, then why are we all wasting our time? And that is the issue here: what are the secrets to long-term fitness? Sadly, most of us “know” this already, but let’s decide right away to rededicate ourselves to taking these simple concepts and running with them.

Fourth Commandment:

Cultivate the free resources that can keep you in the game for a long time. Here is one thing: sleep. I can often improve an athlete’s career simply by insisting on going to bed earlier. Sleep is free and it does wonders for the hormone profiles, recovery process and fat burning. Fat burning? Sure, do you eat while you sleep? For most of us, the answer is no. The other free, or nearly free, resources include drinking water as your chief beverage. Don’t swallow liquid calories, or, at least, limit them to special days like the Super Bowl or College Game Day. Finally, don’t sit in the car waiting for the parking spot next to the gym. Park a little farther away and get some extra work for the whole body. Take the stairs, too. Over a decade or so, the extra flights of stairs and the extra paces across the parking lot are going to add up.

Fifth Commandment:

Your P.E. teacher and the Drill Sergeant were both right: Push-ups do wonders for you. Not only does the standard push-up work the upper body’s pushing muscles, it is also a great exercise for that loathsome term, the “core.” I’m amazed as I work with adults and adolescents who simply cannot hold the plank as they do push-ups. Not convinced about the value? Plop down on the ground with a dictionary lined up on your sternum. Crank out as many push-ups as you can in one minute. If you can’t do 40, I don’t allow you to lift weights until you can! And, tomorrow, that odd soreness in your muscles is reminding you that maybe the simplest exercise of all is still one of the best.

Sixth Commandment:

Always choose intensity over volume. When in doubt, do less sets or less reps, but go heavier. When in doubt, go faster, not longer. If you are truly interested in being ripped, join the track team and run the 400 meters. I see “skinny fat” joggers every single day at the park where I train, but you can’t find a person who runs a sub 50 second 400 meter who is anything but cut. When in doubt, go to the track and run one lap as fast as you can. Enjoy the last 100 meters of the “fat burning zone.” That thing on your back is called the “bear,” by the way. In the gym, don’t waste your time with lots of sets and reps of not much more than baton twirling. Pack the plates on and go heavy!

Seventh Commandment:

When you rest, rest. I used to believe in light days and easy weeks, but as the years in the gym add up, I began to notice an interesting thing. When I stayed away from the gym for a week or two on a vacation or work trip, I began to miss the sights and smells and fun of training. I looked forward to my workouts. So, I took the advice from my mentors and decided that on work out days, I work out. Rest days, I rest. I no longer have those “easy” days that do little more than cut into my time with friends, family and football games on television.

Eight Commandment:

Eat more protein. Eat more fiber. I know you think you do, but you don’t. Not long ago, I experimented with adding two additional low carb protein shakes a day to my diet and, besides the fact my belt got too loose in a week, my energy and general level of happiness soared. I then started adding an orange flavored no sugar psyllium supplement to the protein and my blood profile improved at my next check up.

Here is the deal: I have my athletes who are struggling keep a two week food journal and overwhelmingly the biggest lapse is protein. “But, I ate chicken with dinner,” they will argue. Right...a 200 pound guy eats 40 grams a protein and thinks that is enough? Try to eat a palmful of protein at every meal and a palmful of veggies or beans, too. Eat breakfast. Eat!

Ninth Commandment:

Cultivate Community. Whether at the gym or the park or a rec league team, try to get training as a part of your social world, too. I have buddies in lifting and Highland Games and here and there that I genuinely look forward to seeing in competition. I also have “Fitness Buddies” that are always happy to try something new in the world of training. Walk your dog, at least. Many have noticed that fat dogs have fat owners and, for the love of the dog, walk your puppy back into condition. Finally, try my favorite training idea: invite some friends over for a workout and a BBQ afterwards. You will get the workout of your life and a great protein rich meal, too.

Tenth Commandment:

Avoid things that hurt. You know, every so often I will read somewhere about a puke inducing workout or a program that guarantees sore joints or whatever. It is hard to work out for more than a decade throwing up three days a week. In fact, there is probably a disease named for this! Certainly, soreness and fatigue are part of the deal, but learn, and learn quickly, the difference between “good soreness and fatigue” and agony and injury. You can’t always avoid it, but use a dose of common sense occasionally and look to the next decade of training...and the decades after that.

For more information on Dan John, visit his website at: www.danjohn.org and make sure you pick up his exceptional Free book at: http://danjohn.org/book.html

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5. 2008 Aggressive Strength Kettlebell Workshops 

Interested in hosting or sponsoring an Aggressive Strength Kettlebell Training Workshop?
» Click Here for More Information

Can't make it to a workshop? Click here for the next best thing

March 29 and 30, 2008: 

Steve Cotter IKFF Kettlebell Certification in Chicago, IL 

>>click here for more info

April 5, 2008: 

Lisa Shaffer Level 1 Plus Beginner Kettlebell Workshop in Dallas, TX 

>>Click here for more information

April 12, 2008: 

Mike Mahler Level 1 Beginner Kettlebell Workshop in New York City
» Click Now For More Information

April 19, 2008: 

Steve Maxwell Level 1 Beginner Kettlebell Workshop in Philadelphia 
» click here for more info

April 20, 2008: 

Steve Maxwell Kettlebell Instructor Course in Philadelphia 
» click here for more info

May 10, 2008 

Steve Maxwell Joint Mobility And Bodyweight Training Workshop in Las Vegas, NV

>>Click here for more information

September 13, 2008 

Steve Maxwell Level One Kettlebell Training Workshop in San Jose, CA

>>click here for more information

November 1 and 2, 2008 

Steve Cotter IKFF Kettlebell Certification in Barcelona, Spain 

>>Click here for more info

Want an Aggressive Strength kettlebell workshop in your area?

→ Click Here for More Information

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6. Aggressive Strength Training Bonus Article

The Secret Applied to Strength and Conditioning

By Karsten Jensen, Msc Exercises Physiology, Strength and Conditioning Coach

I was about 6 years old. My father had his own business and it was in financial trouble. Every night I prayed that everything would go well and miraculously it did – for a while. A couple of months later the problems reappeared and this time I did not know about it.  The problems forced my father to close his business.

NOTE: I am incredibly proud of what my father has accomplished throughout his life and at 65 he works harder than anyone I know.

The above story is not told to claim that I alone had the power to save his business. But it was my first experience of being able to - at some level – affect what comes into my life.

“Everything that comes into your life you are attracting.”

That is a provocative and hardcore statement, especially if you have experienced sickness, diseases, accidents or the like in your life. That statement however is the cornerstone in the book and DVD entitled The Secret (1). The book and DVD has sold millions and has been featured on Oprah. You probably have heard of it and have formed your own opinion.

The Secret right now must be considered “hype” and as such we must expect it at some point in time to lose the awareness it has at this moment. This is sad because the Secret is built on The Law of Attraction (2), a very powerful law that has been recognized for centuries.

And since this is a law – it does not make sense “not to believe in it”; not believing would be equivalent to saying that one does not believe in Newton’s Laws of gravity.

Sometimes, however, it is nice to have information backed up by several sources. That is why it pleases me to know that cutting edge physicists are able to back up what has been said for centuries:

PHYSICS AND SPIRITUALITY BOTH SUPPORT THE EXISTENCE OF THE LAW OF ATTRACTION.

Check out the powerful audio course “The Spontaneous Healing of Belief” by Gregg Braden to learn about the science experiments that supports the Law of Attraction (2).

It is not the purpose of this article to explain the Law of Attraction. The purpose of this article is to explain how this Law can be applied to training and I will provide you with several specific strategies.

The strategies are formed by asking two of the central questions in working with the Law of Attraction:

• WHAT WOULD I FEEL IF I HAD IT NOW?
• WHAT WOULD I DO IF I HAD IT NOW? (How can I act as if I had it now?)

Tip #1: Learn about the habits and beliefs of very strong people.

“I have always loved to bench-press and deadlifting has always been very easy for me, other lifters constantly practice the right positions I just lift”. Those are the words of world champion bench presser Anna Olsson, who bench presses close to 3 times her bodyweight. So practicing “loving to lift” and the feeling of it being “easy” might not be such a bad idea if strength is what you are after.

Old time bodybuilder Reg Park agrees with her. I was very fortunate to experience a live interview with Reg Park at The Arnold Strength Summit, March 2007, Columbus Ohio. He was answering questions from the audience when one attendee asked him “What is the secret to your strength?” Park answered: “I never experience the weight as being heavy”.

This might sound paradoxical since Park, at 76 still bench presses 500 pounds. But think about it:  At given lift gives you a certain feeling of tension and exertion in your body. But you have the freedom to INTERPRET it any way you want. Even though you are breathing hard, you can interpret that as being “easy” and it starts to feel easier.

I use this strategy all the time with the athletes I work with, because it WORKS!!

Learning from successful people is by no means a novel strategy. In various literature this is called “modeling”.

Tip #2: Use specific questions before your training.

Asking specific questions to guide your focus is a powerful technique. It is covered in “Awaken the Giant Within”, by Anthony Robbins (4). Design your questions to make you feel like you had it (your goal) NOW. Examples of such questions could be:

“How would it feel in my biceps to be able to curl 200 pounds POWERFULLY AND EASILY?”

“How would it feel to be able to touch my toes EASILY AND EFFORTLESSLY?”

“How does the hang time of a 40 inch vertical jump feel?”

“How does my breathing feel, when I can run x miles in x minutes powerfully, easily?”

Experiment with different exercises to find questions that TRULY resonate with and excite you. The purpose of the questions is to make you feel that YOU HAVE IT NOW.

The absolute key part to this technique is to make The Feeling real.

Tip #3: Use partials or Reverse Band Technique.

This is a technique only to be used by the experienced lifter seeking strength or increased muscle mass. Partials are about using a lot of weight, in the strongest position, in a given movement.

For example, let us say that your one repetition maximum is 300 pounds in the parallel back squat (lowering yourself until the top of the thighs are parallel to the floor) and your goal is to increase your max with 50 pounds.

Partials work best using a power rack. Adjust the safety pins, so you are doing ¼ squats (lowering the bar ¼ of the full motion). Perform a progressive warm-up until you are ready to do sets of 3-5 reps with 350 pounds (your new goal). Your goal is to perform 5 sets of 5 reps with 350 pounds.

When that is accomplished lower the safety pins.

Now, the exercise gets harder and you might only be able to do 3 reps with 350 pounds. Stay with this new setting of the pins until you again can perform 5 sets of 5 reps. Continue this progress until the setting of the safety pins allows the full movement you are aiming for.

As you see, partials allow you to experience the weight you ultimately want to lift from day one. You are loading the bar with the weights you ultimately want to lift – You are acting AS IF you had it now.

A down side of using partials in the above described fashion is that when performing the squats with the reduced range of motion, the rhythm changes and your nervous system never experiences the bottom position, which is the hardest part.

My friend, Kim Lunge, former national coach in Olympic weightlifting AND power lifting and super strong himself (participated in The Olympic Games in Barcelona in 1992), showed me how to solve this problem using the reverse band technique:

You need a power rack. You attach heavy bands to the top of the power rack and let the bar hang in the bands.

You then load the bar until the weight stretches the bands to a degree that corresponds to your bottom position. It is important to select bands with the appropriate tension to allow the given weight (in this example, 350 pounds) to be set at the appropriate start position. Now you can start your set from the bottom of the squat movement. The bands help you in the lower parts of the movement, but in the top you have to do all the work yourself. Look at the picture below to see how bands no longer touch the bar in the top position.

There are many different ways to use partials or bands. To learn about partials, go to www.strongerman.com. To learn about bands, go to www.elitefts.com and check out their products. Both are very powerful techniques for a variety of goals.  **NB:  Extreme caution must be taken when loading and unloading the bar when you use bands. Engage the help of a couple of spotters to help with set up and tear down of the bar.

Tip #4: Counting does not have to start with 1.

This tip can be applied if your goal is strength endurance of any kind, i:e perform a given movement for any number of repetitions.

Let us say that your goal is to perform 20 strict pull-ups. You have trained for this for a while, and you are stuck at 12 reps. Your pull-ups feel easy until about 10 reps and then you hit the wall. Part of what is causing this is that you EXPECT to become tired around 12 reps.

Now, using this changed counting technique, you start your count with 12. Say it loud or have someone count for you. Now the count of 20 becomes your 8th rep, which is manageable to you.

Again you have created the experience of “having it (20 pull-ups) now”.

This technique is unlikely to take you from 12 to 20 reps overnight, but it most likely will give you additional 2-4 reps and help you break the plateau.

Tip #5 : Buy clothes at the size you want to be.

I got this tip from Steve Maxwell (www.maxercise.com). It is as simple as it sounds; buy clothes the size you want to be, be it a larger or smaller size that you are using now.

Each week, try out your new clothes and SEE and FEEL them fitting perfectly.

At the same time, give away as much of your old clothes as possible. This way you are signaling to the Universe, that “I do not need this anymore”. This is another powerful example of “acting as if”.

Another “clothing tip” is to TRAIN WITH YOUR GOAL PRINTED ON YOUR SHIRT. This is a way to remind yourself about your goal. It is an equivalent to the ““vision board technique” mentioned in The Secret or the “card technique” talked about by Matt Furey in “Magnificent Mind Power” (6).

There are a couple of key points to make this technique work. It is likely to work best if you train in an environment with mirrors or if you train with others.  You should determine beforehand how you are affected by other people knowing your goals. The comments from others or the fact that they are seeing your goal might create a feeling of fear that you won’t make it.  It might also be helpful to estimate, in advance, whether people around you will be supportive or if they (consciously or unconsciously) will try to keep you down.

Reviewing various programs, you can find different opinions on whether you should tell other people about your goals or not. Some programs advise against it, some programs advocate it. A very powerful ambassador – or should I say, Governor – for making your goals public, is Arnold Schwarzenegger, who has manifested a goal or two in his life!

Tip #6: Move at your target speed and increase the distance.

This technique applies if you are a runner, a cyclist, a swimmer, a rower or having any kind of goal that is about covering a distance. I learned this strategy from Charles Staley (www.staley-trainingsystems.com).

You start by determining your goal in the format of covering the distance in x amount of minutes. Then you calculate the necessary speed to accomplish that goal and train with that speed.

Initially, you train with shorter distances but progressively increase those distances until you perform the entire distance at your new speed.

There are many aspects of successful planning and progression of training for endurance sports. This is only one small strategy that can be successfully implemented.

Another way to use this method can be applied by track and field athletes, especially those who compete in the 200 and 400 metres events. Very often, races finish at the same spot on the track and the athletes may have formed the (sub) conscious connection that “that is where I get tired”. A way to create new mental connections is to run a lot of 100 meters in the beginning of the training period. But do not start at the normal start line. Start at the last 100 m of the track so every time you run a 100 you cross the real finish line. Every time you cross the line, IMAGINE that you are finishing an actual race – powerfully, easily.

Gradually, move your start line back towards your competitive start line and decrease the number of runs.

Like in the example above, this is only one technique that can be implemented in an overall plan.

Tip #7: Use a double training diary.

You heard me right: Use a double training diary. This might sound ridiculous, especially if you are not using just a single diary right now.

It works this way: Fill out your training diary before or after your training as usual, but do two sets of diaries. One of “what you would do if you had it now”. For example: How much would you deadlift in your workout today if your recent 1Repetition maximum were 500 pounds?

A simpler way to use this technique is to simply add or detract 10-20% to all your training diary numbers. That way you get used to seeing the numbers that will be there when your goal is manifested. Increase the feeling of actually doing what you are writing in your “cheat-diary”

In this article I’ve shown you seven ways to apply the Law of Attraction to your training. Select the tips that apply to your own goals and use them.

Remember to have FUN and go through your practice with a feeling of PLAY. FUN and PLAY are two cardinal frequencies for being an effective attractor.

If you come up with other ideas on how to apply The Law of Attraction to your training, I would be very grateful to learn about them.

For more info on Karsten, visit his website: http://www.yestostrength.com/

REFERENCES

1. The Secret. Rhonda Byrne.www.thesecret.tv
2. The Law of Attraction. Ester and Abraham Hicks. www.abraham-hicks.com
3. Gregg Braden. “The Spontaneous Healing of Belief”. Audio course. www.greggbraden.com
4. Awaken The Giant Within. Anthony Robbins. www.tonyrobbins.com
5. Furey M.  Magnificent Mind Power.  Audio course and manual. www.mattfurey.com

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7. Get The Most Out Of Training With My Personalized Program Design Service 

"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

Click here for more info: http://www.mikemahler.com/services.html

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8. Aggressive Strength Equipment Recommendations

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9. Aggressive Strength Product Recommendations

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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10. Kettlebell Training Information  

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

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11. 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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