Home → Aggressive Strength Magazine → Issue 151 - 4-28-08 

Aggressive Strength Magazine

Issue 151 4/28/08

1. Aggressive Strength Living Article Of The Week

I am tired of the far-right and the far-left and of all the political correctness and I think a lot of people are. We are losing sight of what is real and what is good and what this country was founded on by nit-picking on any little thing.~ Kid Rock

Amen, Kid Rock! I'm with you: I am beyond-tired of political correctness and people bickering about meaningless issues and luxury problems. There's so much more each one of us can do to improve our own lives--and the lives of others--and pushing political correctness isn't it. Over sensitivity and attention-whoring are also useless activities. The desperate need to be right--and thus for others to be wrong--is pathetic behavior in children...and reprehensible for adults. People need to get over themselves, their petty problems, and their desperate needs to feel important. Life is short and not one minute should be wasted on such behavior. The correct use of the ego is to drive us to greatness through our actions--not stoke our illusions of greatness by seeking out approval and praise.

The happiest people out there are too busy making a positive difference in the lives of those less fortunate to dwell on self-absorptive and petty activities. Whether they realize it or not, happy people are benefiting from their opportunities for gratification, proven to increase genuine happiness. They don't need accolades to feel important, nor pats on the back to feel useful. The generosity and compassion they show to the world is the reward in itself--and it's far more rewarding than the satisfaction of imagined offenses or chronic complaining.

I'm always amazed to see adults behaving like children, and it happens far too often. Fortunately, it gets balanced out when I see amazing children modeling admirable character traits. One example that comes to mind is the daughter of one of my online clients, her name is Maia and she is perhaps all of ten years old. Maia loves animals and in particular, elephants. When Maia’s father discovered a non-profit organization called The Elephant Sanctuary, he bought Maia a gift membership. While other kids might nag their parents for toys and video games, Maia was thrilled with the gift and when her birthday came around she used it as a fund raising event for The Elephant Sanctuary. Instead of asking for toys, she asked all her friends to make donations to The Elephant Sanctuary. What an amazing compassionate young lady! She puts most adults to shame.

Immature, petty adults may clutch their politically correct agendas and their illusions of enforcing change in the world, while incredible young girls like Maia are out there making a genuine, positive difference.

Lately, I've been thinking about what I can do to make a greater positive impact on the lives of others. Sure, I make a positive impact with my business everyday by helping people attain health goals, physical and physical--as well as mental--strength. It's rewarding work and additionally, I've generated a good income from it. You can't beat that. Well, actually you can--and that's what I plan to do. While I've raised money for non-profits in the past (and currently donate money each year to a select list of organizations) why stop there? Why not use my business in a more direct way to benefit those in need? An important part of strength is compassion--in fact, you can't have real strength without it.

Recently, I got a great idea and I'm very excited about it. In the past few days I've begun organizing another incredible two-day strength and health event. Last year, my company promoted The Boys are Back in Town Kettlebell Workshop and this year’s event is The Collision Course Workshop: Kettlebell Training and Beyond, and it's going to blow people away! There will be four main presenters, and two guest presenters, for a total of six strength and health experts at a single, two-day event. While kettlebells are a key part of the workshop, we're going far beyond that. Once again, it's taking place in Las Vegas, and here's the line up: John Brookfield, Jon Hinds, Mark Philippi and myself are main presenters. The guest presenters are a secret for now but, believe me, they're incredible. The promotional material will be on my website in a few weeks, but for now, mark the weekend of October 25-26 on your calendar and plan on being in Las Vegas.

Now, what does this have to do with helping people? Glad you asked. The people coming to the workshop will be blown away by the material and leave with the information they need for making dramatic improvements in both training and health--have no doubt about that! But it doesn't stop there: everyone registering for the workshop also helps some much-deserving kids in need. I'm donating 10% of the total workshop revenue (not profit, there's a big difference) to a worthy organization. Right now I am thinking about the Children’s Wish Foundation. However, I am open to recommendations that you have so feel free to email me. Regarding, the Children’s Wish Foundation it is a great organization that helps kids under the age of eighteen diagnosed with life threatening diseases in obtaining a final wish. This is a wonderful organization and no matter whether you're a right-wing political nut, a left-wing political lunatic, or even if you have a heart as small and hard as a walnut, you should be moved by the idea of helping terminally ill kids. Because unless you're terminally ill yourself, these kids are facing bigger problems then anything you're going through, so let's forget our own luxury problems and help out some kids who are struggling with some real problems.

Of course, you do not have to attend the October workshop to help a great organization. You can do that today. You can send some money or send some of your time to help others. Let's send a message to the petty-and-luxury-problem crowd out there that a revolution is at hand. We're not only taking charge of our lives but we are going to demolish petty behavior and redirect that wasted energy to helping ourselves and helping others.

Normally, I only use one quote per Aggressive Living article, but today, I'm ending with another great quote from Kid Rock:

Just live life--it's not that long--live it embrace it. I just want to shake people sometimes and ask them why they're walking around like they're brain dead! ~ Kid Rock

Check out the interview with Kid Rock from where I extracted this week’s quotes: http://www.kidrock.com/media.php

For more info on the Children’s Wish Foundation, go to: www.childrenswish.org

And why not make a donation while you are there?

 

.

Live Life Aggressively!

Mike Mahler

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

---

New: Level 1 Beginner Kettlebell Workshop DVD

If you are new to kettlebells or want to master the basics this is the DVD for you. 

Customers that know you will benefit from the DVD

"Just have to say EXCELLENT DVD.  I've been using kettlebells for a few years now but the breakdown you did on the exercises really helped improve my form just on the first workout.  The point about how to properly rack the bells and not kill your forearms was so simple. I would instinctively do it on single arm kettlebell exercises but failed to do it on double bell exercises and couldn't figure out what I was doing differently. Again, excellent DVD.  I'll have to watch it a few more times to really catch all the details."--Alex Bailey

"I’ve just finished watching the ‘beginner kettlebell training workshop’.  I really enjoyed it and look forward to putting some of the techniques into practice. I particularly liked the information in relation to the cleans and snatches as my forearms have been pretty bashed up. I had been using the high pull transition for snatches and the punch through but seeing them broken down really hit the technique points home. I will have to work on the corkscrew return to the bottom with the snatch though. I have been letting it fall straight down and as you alluded to it doesn’t feel that controlled. 

Your suggestion with the renegade rows was the most useful however as I have different size bells and the balance issue had arisen so I look forward to incorporating the exercise into my routine now in a safer manner.

Thank you for a great DVD and I have no regrets with my purchase, something which I have not been able to say on a regular basis with my strength related resources in the past."--Neil Scothern

---

2. Aggressive Strength Training Interview 

Special thanks to Jason White and Ellen Stein for doing a great interview with me this past weekend at my NYC Kettlebell Workshop. Check it out at: 

www.strengthnation.com/site.php/arti/read/mike_mahler/

---

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

Ready to develop impressive gains in strength, mobility, internal energy, work capacity, and vitality? Our comprehensive fluff free three disc Kettlebell workshop DVD is exactly what you need to make 2008 your best training year!

“Thank you for putting together such a wonderful and informative workshop.  It is the best one I have ever gone to!  I am loving this new way of lifting the kettlebell and really appreciated learning from four professionals. My money was very well spent!”
– Pamela Monteros

DVD Feedback

“This is by far one of the best DVDs on kettlebell training that I've seen, and I have seen tons of them. What's interesting is that I can tell that you guys ( i.e.,Maxwell, Cotter, and yourself) have not been stagnate in your development. I'm still trying to digest all the *new rules*, as I like to call them, about KB lifting that was presented in the DVDs. 

I encourage anyone who is interested in learning the more traditional and up to date KB techniques, buy this video and be prepared to be blown away. I tried the relaxed press yesterday, and I can see how it is easier to press heavier bells going from a relaxed state and only using as much tension as needed. On another note, bro I really think that you and the "Steves" should get together and develop a KB and flexibility certification, which, of course, is different from the RKC. From watching this video, it's very clear to me that you guys know your shit, and when all this is combined into one system, I think a lot of CPTs and fitness buffs would benefit tremendously. I'll be one of the first to sign up.”--Muata Kamdibe

“Got your video – great stuff – liked lecture on stress – where is the bar set? This is something to consider every day - I really liked your US Marine in Iraq stress level example vs. a whiney wanker housefrau. I was impressed w/ Steve Maxwell and Steve Cotter’s lecture. All of the KB overview info improved my form/technique and per set performance. Thank you, I thought it was very well done and very educational.”--George Sucher

“Let me say that I was blown away by these DVD's. (you can use me as a testimonial if you wish)..I learned so much from you and everyone. Each guy brought their special knowledge to each session..I loved your talk on supplements and careful watching of your hormonal levels through blood tests. Also, I study Shaolin Kung fu and I've always wanted to see Steve Cotter in action. By the way I am 46 and boy has Steve Maxwell given me something to shoot for as far as physical condition! I also found relaxing through tension a very valuable lesson from Nate Morrison.”--Alex Katsanos

"I also wanted to let you know how highly I regard your products and the obvious effort that goes into them.  The DVD was well worth the money and is by far the most comprehensive I have ever seen on training, health and lifestyle.  The excellent presentation skills of each speaker ensured that all the points were conveyed in a simple, direct and effective manner; I was also able to understand how joint mobility and posture increase the effectiveness of KB workouts and have tried to apply the correct principles in my own training."--Tom Haddon 

DVD Info

DVD Length: 7 hours and 30 minutes and as a bonus you will get a download link for the bonus report “The Aggressive Strength Solution For Optimizing Hormones And Well Being” when you place your order. 

---

3. The German Volume Kettlebell Training Program For Size And Strength

Mike Mahler

I learned about German Volume Training (GVT) from top strength coach Charles Poliquin several years ago. Coach Poliquin stated that many German athletes used the GVT protocol to successfully add ten pounds of muscle. Here is how it works. Take 60% off your one rep max on an exercise and do ten sets of ten reps. Use the same weight on all ten sets and do not increase the weight until you can do ten sets of ten with the same weight. This program is of course very effective, but extremely brutal. Ten sets of ten on exercises such as squats and deadlifts are real pukers and great way to handicap you for the rest of the week. I remember the pain of getting up in the morning the day after doing GVT for legs. Another drawback with GVT is that while following a 10x10 protocol will increase muscle size, it does not increase brute strength. In fact many trainees reported that they actually got weaker after six weeks of GVT. Hardly the results that we are after. Thus, I think that changing GVT from 10x10 to a starting program of 10x5 is more appropriate. Now since we cannot increase the weights incrementally with kettlebells, lets work on other factors. First, start with 10x5 and when you can complete 10x5, go up to 10x6. When you can complete 10x6, go up to 10x7. Once you can do 10x8, move up to heavier kettlebells or pick harder kettlebell drills and start back at 10x5. You can even start at 10x2 or 10x3 to get started and gradually work up to 10x5 and above. Use the same kettlebells for all ten sets rather than doing the some sets with heavier bells and some sets with lighter bells. One final modification that you can do with GVT is to pick two exercises instead of one. For example, do Double Lunges for five sets of five and then double front squats for five sets of five right after. The total volume will still be ten sets. This is a great way to get around possible overuse injuries and the sheer boredom that can come with doing ten sets of the same drill over and over again.

Here are two sample GVT/Kettlebell Programs

Option One

Day 1:

A-1: Double Front Squat 10x5

A-2: Double Swing 10x5

Double Windmill 3x5 l,r (left and right)

Day 2:

A-1: Double Military Press 10x5

A-2: Renegade Row 10x5

TGU 2x5 l,r (left and right)

Option Two

Day 1:

A-1: Double Lunge 5x5 Double Front Squat 5x5

A-2: Double Snatch 5x5, Double Swing 5x5

Windmill 2x5 l,r

Day 2:

A-1: Seated Military Press 5x5, Standing Military Press 5x5

A-2: Renegade Row 5x5, Double Bent-over Row 5x5

Double Windmill 2x5 l,r (left and right)

Key Points

Both options will work very well. If you are someone that needs more variety in your workouts, then try option two first. If you really want to improve an exercise such as the Double Military Press, then try option one. Take a day off between each workout. In other words, do day 1 on Monday, day 2 on Wednesday and then Day 1 again on Friday.

---

4. 2008 Aggressive Strength Kettlebell Workshops 

NEW: October 25-26, 2008 in Las Vegas 

The Collision Course Workshop: Kettlebell Training And Beyond: 

Presenters will be John Brookfield, Jon Hinds, Mike Mahler, and Mark Philippi. Guest presenter Tom Furman. Details will be on my site soon 

May 10, 2008 

Steve Maxwell Joint Mobility And Bodyweight Training Workshop in Las Vegas, NV (three spots left!)

>>Click here for more information

June 14, 2008: 

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

>>Click here for more information

September 13, 2008 

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

>>click here for more information

September 13, 2008 

Mike Mahler Level 2 Advanced  Kettlebell Workshop in Las Vegas , NV

>>Click here for more information

 

---

5. What I learned at the Charles Poliquin Fat Loss Seminar

By Nathan Donahue

These are the notes that I took from the Charles Poliquin Seminar that I attended on November 13, 2005. He certainly has some different takes on fitness than people are used to.

Snippets

If over 10% body fat for a man, or over 15-20% for a woman, you are fat.

The stronger your immune system, the easier it is to gain muscle and lose fat.

The more insulin you produce, the faster you age.

The best predictor of lifespan is muscle mass and strength

Supplements

Omega 3 Fatty Acids from pharmaceutical grade fish oils are the most valuable supplement you can take. The subject should take 15g/day for two weeks if deficient, then reduce the dosage to 5g/day indefinitely after that.  Fish oils will help burn fat and prevent fat gain. They improve serotonin levels (mood), make it easier to move nutrients in and out of cell walls, reduce joint inflammation, decrease the amount of sugar your body will absorb, improves blood pressure and decrease insulin output when taken with a meal. You should take it throughout the day and rotate your source of EFA’s every 10 days.  Krill Oil is the best source as it also eliminates PMS and you don’t need high doses of this type of oil.

(Note from Mike Mahler: For an alternative to Fish Oil, I recommend Udo's Choice Oil With DHA. You can get it at Whole Food's and most health food stores)

Fat people should not consume carbs post-workout.  The best Post workout drink for a 200lb overweight man is: Whey Isolate 60g +
Glutamine 20-80g + Glycine 20g. This will replenish glycogen while preventing fat gain.

Licorice Root Cream can be rubbed on the abdominal as it will aid in burning fat from the stomach. The trade name is called Glycgel.

Adaptogens such as Red Korean Ginseng can help you recuperate from stress and tough workouts. Rhodiola Rosea is a very powerful adaptogen; take it when you need energy. It is a Cortisol Modulator, meaning that if your cortisol is too low it will help you raise it and if too high, it will help you lower it. Take only 1 tab per day, as it is very potent. Stevia is a natural sweetener and a great adrenal recovery aid. Cold Fx is also a surprisingly good product. It is good for adrenaline glands, fat loss, decreasing insulin output, and regenerates the pancreas.

To help men raise testosterone Charles recommends the following.  Zinc is low in all active men and plays an important role in test production. Zinc arginic is best, no more than 30mg/day. Holy Basil (supplement that is available at www.charlespoliquin.com also helps raise testosterone.

As for estrogen, DIM is a strong anti-estrogen that specifically targets the bad estrogens caused by phyto-estrogens in our environment.

R-ALA is anabolic and promotes fat burning, only the R for is good, the S form of ALA is counter productive. It is an anti-oxidant that also
promotes glucose transport into muscle cells. As well it Increases the metabolic rate and decreases insulin output.

Acetyl-L-Carnitine is a healthy stimulant; it also improves memory and is anti-aging for the brain. It too increases insulin sensitivity.

Charles recommends that one uses a good multi-vitamin when attempting to lose fat as fat loss releases toxins that are stored in your
fat and your body will need all the vitamins and minerals it can get to fight these toxins.

Estrogen “16” is a bad form of estrogen in our bodies that we want to eliminate, supplements that combat estrogen “16” are Broccoli extract,
DIM and Green Tea

Taurine is an amino acid that increases insulin sensitivity, increases cell communication, and increase carb metabolism.

Magnesium Chelates are the key to preventing diabetes; everyone who is active is deficient in it, and it is this deficiency that creates
diabetes. Magnesium also increases insulin sensitivity. One should Rotate the types of Mag, just make sure they all end in “ate”. Take it
after 4:00pm, as it will improve your sleep.

All stimulants raise cortisol, which is bad so use them sensibly.  As for the fat burning supplement ephedrine, you do not need much
ephedrine (8mg) to stimulate fat burning.

If asparagus makes your urine smell you are deficient in Vitamin B9 and B12. Taking these B vitamins will help prevent Alzheimer’s

Training

High intensity interval training burns more calories overall than long slow cardio. The bulk of these calories are burned post exercise.Intervals should consist of 40 sec – 2 min on, and 1 minute off. These sessions should last a max of 42 minutes total including warm-up. The bad news is that the workouts must be very intense, as the subject must get to nausea in order to produce enough lactic acid. Luckily 2 sessions per week is all that is needed to lose fat at a noticeable rate. The catch is that velocity without resistance is useless, so going really fast is not the answer. Working really hard against resistance is the solution.

Continuous aerobic work (long jogs) raises cortisol, which in turn makes you fatter in the long run. So don’t bother doing it unless it is
sport specific training.

For strength training, vary the program every 25 days; everything works, but only for a short time. Vary the exercises often so you overload the muscles at different points. You must surprise the muscles with something new in order to force it to adapt. Other possible changes include rest time, muscle grouping, tempo, etc.

Diet

Approximately 75% of people are carb intolerant and should not be eating grains; the grains are getting people fat. The first step is to get the Omega 3’s in balance by taking hi-quality fish oils. You must eat protein with every meal even breakfast. A meat and nut breakfast will make you leaner even if you do not change the rest of your diet. It is best if you rotate the meat each breakfast. Eat 6-7 meals per day with protein plus smart fats in every meal.

A long-term low carbohydrate diet is the solution for fat people even after they have lost the fat. To begin the diet, eat only meat, fish, eggs, cheese and vegetables (50g of carbs per day or less). Follow this diet for 14 days then have a cheat day, eat whatever you want for the entire day. Return to the ultra low carb diet and have a cheat meal (one sitting) every 4th or 5th day.

Once you are starting to lean out you can add berries to the diet. They are strong antioxidants and low glycemic.As you get leaner still you can introduce the Orange family of fruits. As you get leaner again you can add Plums, nectarines, peaches and apples. Then grapes and bananas. Then the root vegetables such as yams, and sweet potatoes. Then rice, the darker the better The last food to add is grains, and it should never be added for those that are carb intolerant. (If eating carbs made you fat) A no or low gluten diet is a good thing, it interferes with reaction time. Stick with this diet 80% of the time and you will do fine and not stressed out by it. Eat more vegetables.

Do not eat Peanut Butter, even the natural kind; it contains a mould that has phyto-estrogens in it.

Fructose syrup is the most fattening food we know of and it ages you must avoid it at all costs.

Have your cheat meal late in the day instead of early when you are likely to keep eating bad the rest of the day. The best cheat meals
have some nutritional value

Fatty foods have a reputation for causing bad health but it is carbs that raise cholesterol and bad blood lipids  

Make sure you visit Nathan's site at: www.kettlebellplanet.blogspot.com

For more info on Charles Poliquin, go to www.charlespoliquin.com

---

6. 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

---

7. Russian “Mumbo Jumbo?”

By Matt “Wiggy” Wiggins

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

One of the most important developments in exercise has been the concept of Periodization.

For those that don’t know (and to keep it fairly simple), periodization is the concept of breaking training down into blocks (usually called “cycles”) to achieve certain goals.  Utilized and popularized (to most of the rest of the world) by the Eastern Bloc countries, periodization is used to design cycles that prepare an athlete to “peak” (i.e. – achieve maximum physical performance) for his/her given competition period.  This could be for any period of time – say every four years for an athlete wanting to compete in the Olympics, to every year for an athlete competing in a seasonal sport.  Many times, these blocks would be extended periods of time, and would each have a different primary focus.  For example, in a yearly template, you might have a 2 month phase for rehab/GPP/endurance, then a 2 month phase for hypertrophy (muscle gain), then a 3 month phase for strength, then a 3 month phase for power, then competition.  The phase length and focus would depend on the sport in which the athlete was competing.

Though many countries in the Eastern Bloc used periodization, it was the Russians who achieved the greatest successes – especially in the Olympics.  Through great amounts of govt. funding, Russian sports scientists were able to study athletes, and design programs that prepared said athletes to achieve amazing athletic success.  They utilized periodization to its greatest potential, sending shockwaves throughout the Western world.

When periodization hit the West, many trainers/trainees tried to copy exactly what the Russian sports scientists were doing.  This was a mistake for various reasons.  First (and I don’t want to start a debate on this hotly-contested topic), there were wide-spread rumors of blood doping and steroid/drug use among Eastern athletes.  Second, possible drug-usage or not, the Russians were dealing with elite-level athletes who had been training at this high level for a number of years.  These athletes had been “fine-tuned” (for lack of a better term) so that the sports scientists could make the smallest changes to their programs, and it would make dramatic differences.  Many stereotypes of Russian periodized training involve utilizing a great number of different percentages and such.  As a result, there was a certain “mysticism” associated with a lot of Russian periodized training, and some thought that there was a chase for the ultimate training percentage and protocol, while others thought it was just a load of complicated crap.

Now, I’m not going to argue the effectiveness of periodization – too many great athletes have been trained, and too many great athletic achievements have been accomplished while on this training protocol.  However, I would argue that for fighters/combat athletes (as well as many of us “regular folk”), there is certain way we should use periodization.

At its most basic, periodization is simply cycling.  Go hard, back off, go hard, back off, etc.  Periodization is just a way to organize it.

The problem (per se) with the way periodization has been traditionally used is that it takes too long.  Fighters routinely take fights on short notice – sometimes as little as a few days.  You don’t want to be offered the chance of a lifetime, and have to say, “Sorry, I’m not in shape – I’m in my strength phase right now.  Come back in 6 weeks after I ramp my conditioning back up.”  You need to be ready all the time.

Naturally, you can’t be competition ready (as in the case of signing for a fight 8-10 weeks out) all the time.  I’d call this situation “peaking” for your fight.  But you can always be “in shape.”  You might not be at your absolute best, but you can be pretty close.

The same goes for us “regular folk.”  Say you’ve got family that needs you to help them move.  What are you going to do, say “Sorry – I’m in my endurance phase right now.  Can you put it off until I’m done with my strength work for the year?”  You never know what physical necessities you might come across – you’d better be ready when they happen.

Now, to do this, you have to drastically shorten the traditional length of periodization.  There are several ways to so this.  In bodybuilding circles, Leo Costa and Dr. R.L. Horine put out a series of books that, supposedly based on Bulgarian Olympic Lifting protocols, detailed what they called “micro-periodization.”  This compressed traditional periodization into a single week.  Instead of focusing a few months each on endurance, strength, and power, you trained a bodypart 3x/week, with a workout focused on each.  Though the book was designed for bodybuilding, you could easily apply the principles to a Strength & Conditioning program for fighters.

Another way would be to sort of “auto-regulate” your training tonnage with your sets/reps scheme so that over a given period of time, you’ve done your endurance, strength, and power work.  For example, do 2 sets of 20 reps on an exercise.  The next workout, add 5-20 lbs. (depending on the exercise).  Keep doing this each workout until you can no longer get 20 reps.  At that point, drop down to 2 sets of 10 reps.  Keep up the process going until you can’t do 10 reps.  Then do 2 sets of 5.  Keep repeating until you can’t get 5.  Then do 2 sets of 3.  Keep repeating.  When you can’t get your 2 sets of 3, drop the weight back down, and go back to 2 sets of 20.  However, you should now be starting with a weight much higher than you started the whole cycle with the last time around.  Depending on the exercise and how often you can train, this whole cycle should only take 4-5 weeks.

A way I like, and use most of the time (I used it in all the programs I designed for “Working Class Fitness – The Programs”) is to break things down into a monthly block.  I pick a primary focus that I want to increase.  The focus of my training is on this one objective, but I do enough basic accessory work to maintain all other facets of training.  I push hard for 3 weeks, then have a backoff week of easier training.  In the case of my “WCF – The Programs”, I generally repeated this type of program twice back-to-back, but making changes to how the workouts were structured or what sort of exercises were used.

For example, let’s say you wanted to increase your speed, and decided to do this with 40 yard sprints.  You would pick two days/week to do sprints.  On another two days (sometime after you had had time to recover from you sprint days), you’d do some lower-body strength/power training to help increase the force you apply to the ground when you sprint.  Either on the same training days as your lower-body work, or on other days (depending on how you have the program laid out), you do some very basic upper body work, just to maintain.  Do this for 3 weeks, and then on a 4th week, do a basic strength program with some easy conditioning, or maybe a couple hard (but not super intense) interval workouts.  Now, at the end of your month, you’ve maintained your upper-body strength/power, maintained or increased your lower-body (and many times, in turn, your full-body) strength/power, and now your sprint speed has increased.

(NOTE – Program #4 in “Working Class Fitness – The Programs” is about developing sprinting speed, and the workouts I designed used the above template.)

Periodization doesn’t have to be rocket science.  Just take a “Working Class” approach to it, and figure a way to apply it to your training.  When all else fails, remember what it is was designed to do – organize a way for you to go hard, back off, go hard, back off…

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.”

 

8. Aggressive Strength Equipment Recommendations

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! Here is what people are saying about these high quality bells:

"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

Lifeline Kettlebell FAQ

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.

 

---

---

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

---

---

10. Kettlebell Training Information  

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

---

11. 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

YOUR CART:

ARCHIVES:

• 2008
• 2007
• 2006
• 2005
• 2004
• 2003

NEW MUST-HAVE SEVEN DVD SET:

SPECIAL DVD BUNDLE OFFERS:

FEATURED PRODUCTS:

Home	Services	Free e-Zine
Training DVD's	Kettlebell Training Information	Testimonials
E-Books	Kettlebell Training Workshops	About
Training Equipment	Articles	Contact

Copyright © 2003-2008 Mike Mahler. All Rights Reserved.