Home → Aggressive Strength Magazine → Issue 161 - 1-8-09 

Aggressive Strength Magazine

1. Aggressive Strength Living Article Of The Week

Networking Myths: It is much more than who you know 

By Mike Mahler 

Last year, I dispelled the myth that passion is the most important ingredient for success.  I crushed and destroyed moronic mantras, like  fake it until you make it , that so many people take to heart.  While it's good to feel passionate about the work you do, and passion enhances the experience of life,  creating success requires more than passion. 

I'm starting 2009 off with a bang by destructing another myth:  that networking is crucial for success.  OK, some clarification before I get the flood of angry emails:  Networking is important to succeed in business endeavors...but when it comes to effective networking, most people blow it.  In this article, I'm going to outline two common networking blunders: one I refer to as premature networking and the other, nuisance networking.

We'll begin with premature networking.  Not only do I receive frequent emails from premature networkers, I've met more premature networkers in person then I care to remember.  What is premature networking?  It's trying to work with people out of your league before earning the right to work with such people.  An example is trying to get a face-to-face meeting with Warren Buffet on how to be a millionaire when you haven't even made your first thousand dollars.  Even if you manage to pull off the meeting, you’re still not ready to benefit from Buffet’s information.  An analogy is those people who've never taught a workshop offering to co-present a workshop with me.

On my own, I've presented more than one hundred successful workshops--and when I say on my own I mean I did everything from writing the ad copy; promoting the course; booking the facilities; taking registrations; and leading the courses.  Trust me, it's not easy juggling all these aspects, and if you've never done it on your own, you haven't earned the privilege to headline with those who have.

A smarter approach is volunteering to assist at a course you've already taken, or a course covering a subject in which you're already competent.  Even better is to present your own workshop!  After you've experienced success on your own, you'll find people are more inclined to work with you.  Sounds easy, right?  Wrong--which is why most people remain premature networkers; they desire easy success, starting with passing the buck onto others.  This flawed strategy will only take you so far.  Most premature networkers won't ever make it to first base.  Successful people won't touch a premature "pass-the-buck" networker, and can spot them a mile away.

Another aspect of premature networking is developing a list of contacts without anything to offer them.  I knew a guy in Los Angeles who wanted to become a famous actor.  He was a great at networker and knew many famous actors but what are they going they do for him if he has nothing to offer?  You guessed it:  nothing.  His daily routine of four hours of television viewing, plus trying to get laid, left him little time to seriously pursue the actor's craft and, in the end, thirty years of living in LA added up to very little.  Such stories are a dime a dozen in LA, which leads in to the next example, someone who's never written a script but has an idea that he can schedule a pitch and meeting like a professional script writer.  This pass-the-buck networking is so irritating it segues nicely into my next subject, nuisance networking.

Yes, the next logical networking category people blunder into is nuisance networking.  These are those people who literally bother other people.  An example is those who bombard others with emails seeking free information.  These are people thinking only of themselves without respect for other people’s time.  When meeting someone new, they instantly size you up to see if you'll meet some self-serving purpose.  A nobler approach is leading in with how you might benefit that person with whom you're attempting to network.  Along these lines, an especially effective networking approach I've had success with is the interview.

Interviewing those people whom you'd like to work with--and learn from--is effective networking.  It works well because you're leading with an opportunity for them rather than for you.  Trying to get other people to do stuff for you without emphasizing the benefit to them is losing a battle without ever getting started.  Leading in with a benefit to the contact gets your foot in the door--and an excellent chance of crossing the threshold!  When I originally contacted people for interviews, I mentioned only that I'd like to interview them for a particular publication.  I identified myself as a freelance writer and included some examples of my published work.  Most of these samples were online articles, which are relatively easy to get published since so many sites are looking for content.

Rather than emailing people with bothersome requests for free information (i.e., nuisance networking) I sent brief notes detailing the benefits of an interview and waited for their response.  It was a numbers game: plenty of people said no (or never replied, which is another version of no) but several did get back to me.  In fact, in my first month, I interviewed MMA legend Frank Shamrock; Richard Machowicz (author of Unleashing the Warrior Within and host of Future Weapons); fitness expert Clarence Bass;  top strength coach Tudor Bompa; and top strength coach Steve Maxwell.

In addition to leveraging their names to get my name out there, I learned a great deal from each of them--not only from the interviews but by developing some solid relationships.  I did a good job with the interviews, getting their final approval before sending them in for publication, and I never pitched any of these men on kettlebell training, hiring me as a trainer, working together on workshops, or trying to get them to do any stuff for me at all.  I opened with an offer to do something for them and delivered on my offer, which creates the strong foundation upon which relationships are built.  For example, a few years after my interview with Frank Shamrock, I met him in person and presented a seminar at his gym.  He was so impressed with the seminar he didn't hesitate to offer me a powerful testimonial.  Timing is crucial: if I'd asked Frank for endorsement too soon, he would have--justifiably--blown me off.  Why would he endorse someone he's never met?  Further, without knowing anything about me, why would he agree to host my seminar at his gym?

To effectively network, lead with an offer to the other party, then patiently allow the relationship to grow organically.  You can't force things--solid networking takes time and the more value you have to offer, the more effective your networking opportunities.  If you have nothing to offer, you're just hanging out--networking is more than attending seminars and other events to chitchat with people. 

The bottom line:  you can learn from people without ever meeting them.  You want to know how I run my business and how I get things done?  It's all on my website.  You can learn to write effective ad copy by analyzing what I've already written.  It's right there in front of you and you don't need me to tutor you. Nor am I available for tutoring.  You can find a book on any topic you can imagine, but are you prepared to read twenty-five books on how to achieve success in your chosen field?  If your answer is no, choose another field. Twenty-five books is the minimum you should read about something for which you allege a passion.

Finally, yes, networking is important--but both premature networking and nuisance networking are wastes of time and will only succeed in ruining your reputation as word gets around.  In order to effectively network, develop an honest skill in order to offer something of value in the marketplace--and to those people with whom you wish to network.  Create a win-win situation and respect people’s time.

Live Life Aggressively!

Mike Mahler

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

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2. Upcoming Aggressive Strength Recommended Workshops

February 7: Steve Maxwell Bodyweight Training Certification In Sacramento, CA Click here for more info

March 7-8: Steve Maxwell 2-day Kettlebell and bodyweight training course In Wichita, KS Click here for more info

March 14-15: Steve Maxwell 2-day Kettlebell and bodyweight training course At Gym Jones In Salt Lake, Utah Click here for more info

Attention: Mike Mahler will longer be doing KB workshop for the public in 2009. (only law enforcement and military: both can contact me at mahler25@yahoo.com to schedule workshops)  

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3. Aggressive Strength Q&A With Mike Mahler 

Q:  I just saw a youtube clip of you military pressing two 97 lb. kettlebells for a few reps.  Your form looks a lot different from what you showed on your DVD The Kettlebell Solution for Size and Strength--why the change?

A: The form I demonstrate--and teach--on the Size and Strength DVD is the best method for hypertrophy, i.e., maximum speed and tension during the concentric phase and maximum tension during the eccentric phase of each rep.  But if your primary goal is to lift the heaviest bells possible, you must look for the most efficient execution possible, thus on the Collision Course DVD, I demonstrate an alternative version of the KB military press which removes the negative from the equation.  In other words, I quickly lower the bells from the lockout position to the rack, letting gravity do the work for me.  The lowering phase of the military press uses a lot of energy that's better saved up for the concentric phase.  I also rest in the rack position between each rep, further conserving energy and re-grouping for each successive rep.

It comes down to what you're training for.  A solid approach to take is spending some time working maximum tension, since at some point you'll need that skill to handle heavy weights.  Then spend some time with heavy bells developing maximum efficiency.  For improved work capacity and building a strong foundation, spend some time in high-rep territory, such as fifteen rep sets--or more--working on moving as fluidly as possible, that is, no tension at all.  For the sake of example, your KB military pressing training week will look like this:

Monday:  maximum tension

Pick a weight within your 5-7 rep limit and do 5 sets of 3 reps, with two minute breaks.

Wednesday:  high-rep efficiency 

Pick a weight within your 20-rep limit and do 3 sets of 15 reps, with one-minute breaks

Friday:  maximum power

This is where you lift the heaviest possible, in the most efficient manner (no negative, and resting in the rack between each rep).  Do 3 sets of 2-4 reps with three-minute breaks.

Q:  Mike--I've been following Mac Danzig's diet for quite some time now...he eats a lot of compressed bars, such as Clif Builder's Bar and Organic Food Bars.  What's your take on these as sources of vitamins and nutrients?

A:  While those bars are better than most, they're both highly processed--that's how they last on the grocery store shelves for months (if not years!) on end.  The Organic Food Bars are the best option when it comes to commercial protein bars, but a better option is making your own.  Here's a recipe I got from John Berardi:

2 scoops of protein powder (I use Sun Warrior vanilla)
1 tablespoon ground flaxseed
2 tablespoons almond butter
1/4 cup of water

Place all in a bowl and stir up to make a paste.  Break into two equal sections and place in sandwich bags.  Put bags in the refrigerator and in a couple of hours you'll have some great protein bars that, while low in sugar, are high in protein, fiber and healthy fat.  If you like your bars sweeter, add a little maple syrup or stevia.

Q:  Can you make some training recommendations for the New Year?

A:  Sure, I think people should make a point of adding intense cardiovascular training, as well as structural integrity workouts, to their routines.

Intense cardio (the kind that leaves you huffing and puffing) is not only beneficial for the heart but for the brain as well.  It also facilitates fat-loss--and can be fun.  Try starting your day off with 20-minutes of sprinting and you'll give yourself not only a natural anti-depressant boost, but a natural HgH and brain health boost.  Afterwards, you'll feel great and ready to attack the day.  Make sure to ease into sprinting as over reaching is easy if you bite off more than you can chew.  If you're not used to running, start off with five 50-yard dashes, three times per week.  Run fast for 50-yards; walk back to the starting point; then repeat.  Over the course of several weeks, add another round every week or two, gradually working up to ten rounds.  Make sure you do some joint mobility work before and after each session.  I recommend doing your sprints on grass or a measured track, but avoid pavement.  Get yourself some good running shoes, such as Nike Free, or if you prefer the feel of barefoot training, try some Vibram FiveFingers, which are also great for weight training.

Structural integrity training is also important, providing a type of strength not acquired with standard weight training.  With structural integrity training, you'll be under resistance for at least ten minutes.  An example of structural integrity training is a ten-minute set of kettlebell snatches.  Set a timer for ten minutes, then get as many reps as possible in that time frame.  The kicker is you cannot put the bell down for the entire ten minutes.  As fatigue builds, take your rest in the lockout position--but don't set the kettlebell down.  Switch arms every ten reps or do as many reps as possible in five minutes with the non-dominant arm, then switch to the other arm for the final five minutes.  If you've never done a ten-minute set before, you're in for a humbling experience!  Starting with a light bell, your goal is to survive the ten-minute set.  Don't worry about reps, focus on efficiency and pacing.  You may prefer to start with a five-minute set and build up from there. Make sure you check this clip to see some demonstrations of perfect technique for timed sets: Incredible kettlebell training

Another way to add in structural integrity training is weighted vest walking.  If you like walking, this is a great option.  I don an 84 lb. weight vest and walk my dogs for 20-40 minutes.  Since I walk my dogs everyday, this is an easy way for me to get in a structural integrity workout.

What are the benefits of structural integrity training?  In addition to creating mental toughness, structural integrity precipitates strength-endurance.  For example, top strength coach Andrew Durniat competes in Strongman competitions.  Though he's typically not the strongest guy competing, he performs very well against much stronger competitors.  Since Andrew is skilled in kettlebell competition training and can handle ten-minute sets with 70lb kettlebells, his resultant work capacity means his strength endures after other competitors give out.  While his competition may beat him coming out of the gate, they gas long before the end of the competition while Andrew is still going strong.

Whatever your goals, structural integrity is useful.  For example, if you want to get bigger and stronger, you must engage in high-volume training with short breaks.  If you lack structural integrity, you'll break down before your money sets are executed. Develop structural integrity and you'll get better at everything you do--whether it's long-distance running, high-volume weight training or intense sports.

If you want to add some weight vest walks to your routine, start with twenty percent of your bodyweight.  For example, if you weigh 180 lbs. start with 36-40 lbs. and work up to a forty-minute walk.  Do the structural integrity walks three times per week.  Once you get used to forty-minute walks with twenty percent of your bodyweight, add some resistance.  I use and recommend The Xvest, which you can get at a great price at: http://www.renegadetraining.com/the_xvest.html

Q:  I noticed you're no longer giving kettlebell workshops any more--why is that?

A: I'm no longer presenting Level 1 Kettlebell workshops.  I have some upcoming two-day kettlebell-focused workshops planned for this year taking place in Los Angeles, NYC and Panama.  As always, I've put together a great line up, more details will be on my site in March.

My focus this year is further researching hormone optimization, as well as stem cell therapy.  I'm learning a lot more about both and will be presenting much exciting information at my courses this year.  I'm attending seminars on anti-aging, hormone optimization, and other facets of health these days, which is why I'm no longer traveling and teaching Level 1 kettlebell workshops.  I intend to fully immerse myself in my studies, with as few interruptions as possible.

Fortunately, for those seeking expert Level 1 kettlebell instruction, I'm promoting some great instructors on my site.  Sign up for Steve Maxwell and Dylan Thomas seminars here.  

Q: Your latest DVD set, Collision Course, looks awesome, but I'm not sure if it's right for me--do you think I should get it?

As a businessman, yes, I do think you should get it!   All joking aside, the nine-hour DVD set is not right for everyone.  If you enjoy the average and mundane, it's not right for you.  This set has way too much great information that will go unused since you're not serious about training.  If you're looking for new ways to keep training fresh and fun and you strive to consistently better yourself, then you have an obligation to yourself to get this DVD set!   If you care about hormone optimization and feeling great--then get the DVD right now.  You won't be able to find a more comprehensive DVD about strength training and health.  Collision Course is as diverse as it gets--and it's fluff-free.  You'll be getting nine hours of great information--from six experts--for a ridiculously low price.  Truly, it isn't for everyone--if you like to doing the same thing over and over again, for years on end without progress, then don't bother with this DVD set.  Like all my products, it's for serious trainees only--those who thrive on improving themselves.

Here is what people are saying about Collision Course:

Just writing to tell you that we received our video in the mail yesterday and it is GREAT!  What an incredible resource of solid S&C information--I look forward to watching everything I missed!  You definitely inspired me to work on one someday, but it seems like such an intense production.   Please tell Roger what a great job everyone here thinks you guys did too.  Great editing, sound, and picture quality.—Maya Garcia  www.icechamber.com

Dude, just finished the first DVD and wanted to let you know it blew me away.  There was so much info from John and yourself.  I am glad you are putting out info on hormones and their effects not only on workouts but also on life.  I’m looking forward to the rest of the series, and I’m sure at some point you will have a book coming out on hormones and look forward to that as well.  Keep up the good work!!!—Kevin Lail

I wanted to let you know that I am carefully studying your Collision Course DVDs and e-book with great interest!  Very, very well done!  Great combination of training topics and instructors.  I began training people in 1969 for martial arts, then later transitioned to strength & conditioning.  I really appreciate your seeking out high-quality information, and making it available.  Keep up the great work!—Frank DiMeo

The Ultimate Nine Hour Strength and Conditioning DVD Is Here. Order today and get $50.00 off the retail price.  

Kettlebell Training And Beyond

Tired of fitness products that look for the lowest common denominator? I am and that is why The Collision Course DVD Set is my commitment to excellence. Now it is time for you to make a commitment to excellence!

Click here for more information

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4. A Fresh Start And The Emotional Side Of Eating 

By Maya Garcia CSCS www.icechamber.com 

I keep this post-it on my cork board as a reminder of how far I have come. The 30% refers to my body fat seven months after my son was born.

In the spirit of our New Year’s Fat Loss Challenge, let’s talk about how some (not all) of us relate to food. Every time I am courageous enough to talk about emotional triggers that often precede poor eating habits, I feel liberated as a teacher and fellow sufferer. I know from my own experience that prescribing “extra cardio,” more intensity, and a Dr.’s version of a low carb diet are just not enough to propel every person forward. While it is true that exercise and a nutritious dietary plan (particularly one that optimizes hormonal responses in the body) will initially steer you in the right direction, they are only part of the story for the majority of people successfully keeping the weight off. Most will tell you that it requires a balance (some days better than others) of the aforementioned components in conjunction with an inner shift in the way we approach our daily life.

Some people are puzzled (and even offended) when I offer them my truth: it takes more than exercise and the illusion of a perfect diet to declare victory over a heavily ingrained behavioral pattern sometimes referred to as emotional eating or compulsive overeating, the latest terms for those of us who aren’t anorexic or bulimic or experiencing thyroid or metabolic health issues, but still struggle with our weight. First off, it’s important to debunk myths about the ways in which this manifests in our lives. Compulsive overeating does not look like the binge eating portrayed by Meredith Baxter-Birney in the 80s made-for-TV movie, Kate’s Secret. Thankfully, I don’t race to use my fingers to stuff food in my mouth like Kobayashi, the hot dog eating champion, either. Nor do I hide in my car to wolf down three king size value meals so that I can purge it all by the time I get home. It’s never that theatrical or extreme. It just means that I sometimes eat more than I expend (even though I know better) and that my tendency to overeat (even the good stuff) is often correlated with my state of mind.

And, here’s what I have learned from being in the trenches on the emotional side: it’s not always some huge traumatic event or difficult life circumstance that cause us to fall off the wagon. In my quest for understanding and healing, I have learned how profoundly my inner state of being determines how I experience the outside world. If I’m feeling down, irritable, or anxious at any given moment, more subtle forms of stress get the best of me. Sometimes it’s as simple as watching the evening news (or worse, following CNN for daytime analysis of our current economy), the sound of my son crying, being in a rush/arriving late, responding to email and cell phone calls, or simply listening to someone in a bad mood. It may sound silly to some of you who don’t have a reoccurring dysfunctional relationship with food, but for those of us who do, it’s easy to disregard nutritional boundaries when you have a lethal combo of internal unrest and external chaos operating within and around you. I think we use food the same way smokers take cigarette breaks — as a time-out, an outlet, a soothing quick release of energy.

I’m not suggesting that every time you overeat there is some dark pathology lurking in the shadows, but I am trying to help you discover why even despite your best efforts (i.e. daily exercise and an honest intention to eat right), life seems to “get in the way” and for whatever reason you lose the inspiration to stay the course that day and you momentarily give up on your weight loss goal and maybe even convince yourself that you secretly lack the necessary willpower to ever get this right. I want to offer you instead the idea that creating new rituals to de-stress and interrupt old thought patterns will open incredible new doors for you. Create healthier forms of time-outs and ways to release tension so that when you’re in trouble or bored and restless, you choose a different way to self-soothe. And like me, you may have to face that choice again and again and again because there’s no magic pill for this one yet (or Oprah says she would own it). The great news is that despite the odds, many people are winning these small battles one decision at a time here at the IC. I challenge you to be among them in 2009!

My greatest hope is that you’ll discover some fantastic new ways to expand your joy instead of your waistline and gain more life experience instead of weight.

-Maya

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“You can attract only that which you first mentally become and feel yourself to be in reality.” -Ernest Holmes

Maya and her husband Steve Khuong have an incredible training facility in the bay area. Make sure you check it out at www.icechamber.com 

5. The Maxwell Sledgehammer Workout For Serious Conditioning

By Steve Maxwell www.maxwellsc.com

Maxwell's Silver Hammer: the perfect balance to the kettlebell Swing.

Everything in life has its counterpart: Lancelot had Guinevere; Hiawatha had Minehaha; Tristan had Isolde; to has fro; back has forth; up has down and Tweedledee has Tweedledum! You get my point: there's a perfect balance for everything.

The kettlebell Swing is probably one of the finest posterior chain exercises: it works the hamstrings, glutes, erector spinae and core as good or better than any exercise out there and further provides a high-quality level of cardio fitness. It can be argued that, considering all its health and performance benefits, the KB Swing could be the only KB exercise you'd need do at all; however, as in all things, the KB Swing must itself be balanced with an anterior chain movement and I've found the perfect counterpart--the proverbial Beavis to the kettlebell's Butthead--is the Sledgehammer Swing.

I've always loved sledgehammer work. As a kid, I loved the logo on the Arm & Hammer baking soda box. The logo depicts a sinewy, muscular arm--in a rolled up shirtsleeve--holding a large hammer, with the obvious connotations of masculine strength and functional work capacity, not just some all-show-and-no-go arm you might see on a pretty boy magazine, but an arm with genuine sinew and tendon strength.

How I lusted after a pair of arms like that! The hammer itself is a symbol for mighty Thor, the fierce Norse god who wielded the fearsome Mjolnir, a hammer forged by elves and imbued with magical properties, including throwing lightning bolts. When Thor hurled the hammer at his enemies, because of the hammer's mystical connection to him, it always returned.

Even in North American folklore, the sledgehammer is a symbol of a prodigious work capacity and heroism. Take the story of John Henry. As legend has it, John Henry was born into the world as a slave, emerging with a hammer in his hand. He lived at the end of an era where the human workforce was rapidly being replaced by technology. The story continues with John Henry's renown as the greatest steel driver ever, employed in the race to expand the railroads westward. When the railroad owner, in a move to replace his human workers and their jobs, buys a new-fangled steam-powered drill, John Henry attempts to save his comrades jobs and livelihoods by challenging the owner to a race twixt man and machine. Henry dug deep into the very fiber of his being, working like a man possessed, swinging two 20-lb. hammers, and defeated the machine, proving himself superior. But in doing so, he pushed his big heart one step too far and although the victor, he died from his efforts. There was no stopping the industrial age.

Technology has sprung up everywhere, replacing an honest day's labor with the comforts and anxieties of the machines. People of that generation knew how to work for a living. They needed neither restrictive diets nor shiny, mirrored-wall, chrome-and-fern gyms blaring noise and music. I guarantee you didn't see any fat on John Henry--or his work crew--and their sinewed, hammer drivin' bodies epitomize what we today call "functional strength".

I doubt whether the average gym bunny, pretty-boy, bicep-pumper-cum-bench press denizen can perform an honest day's labor. If you want a physique that's functional and strong, get thee down to Lowe's, Home Depot or Ace hardware and pick up a 16# sledge!

The sledgehammer swing is the perfect foil to the kettlebell swing. It works the abs and the entire core with a beautiful rotational movement. The impact of the hammer striking the ground, and the resulting reverberation up the shaft through the arms, builds tremendous tendon and ligament strength and increases bone density.

One of the first things you'll notice when you start swinging your hammer is how quickly the entire cardio-respiratory system is engaged. After just a few swings, your breathing will become pronounced and your heart rate will elevate.

The mechanics of the sledge swing are the exact opposite of the KB Swing: the effort is bringing the sledge down with as much force as possible. If you want an extra good workout, hold at the bottom of the handle, fists touching, and use a large, windmill-like overhead stroke to engage as much musculature as possible. What size hammer? Beginners should opt for a 10-12 pounder, which can be procured at Lowe's or Home Depot for a nominal fee. I've only found bigger hammers on the shelves of Ace Hardware. My GF swings a 16# (my Christmas gift to her last year and she was thrilled.) She loves swinging that sledge and I love watching her swing it! I use a 20# hammer and it's a formidable chunk of steel that will totally kick an ass. In fact, I'm so fired up from telling the story of John Henry that as soon as I finish writing this blog I'm pulling the van over and knocking out a hundred swings!

At the moment, I'm driving across the Great Salt Lake Flats from Utah (where I presented a private Maxbells KB cert at Gym Jones, [slideshow on the right]) to San Francisco. Gym Jones is a fantastic facility catering to world-class athletes, owned by my friends Mark & Lisa Twight. They are amazing trainers with a wealth of knowledge and you can bet they have sledgehammers on site and ready-to-go!

Old-time fighters liked to strike a tire with a sledge and this is very effective if you're forced to train indoors. I love training outdoors and I strike the hammer right into the ground. There's an added workload bonus to sucking the hammer head back out of the ground which adds up. The downside is this tears up the ground, so choose your location wisely (e.g., your neighbor's yard.) Another option is to find a tree stump; I love the sound of the hammer striking the stump.

While you're pounding that sledge, think of powerhouse Thor slaying the frost-giants. Or imagine indomitable John Henry, his body glistening as he bested that steam drill. Stick with the ol' Coach and you'll be a steel driving man as well.

Performance tips:

Let me be extremely clear: there is a hyooge difference between swinging a puny 8-10# sledgehammer and the massive 16-20# versions. A 16# is formidable...a 20# is horrendous! Keep the hands near the bottom end of the handle, preferably touching. Do not attempt to choke up. Choking up is the technique you'd use if working with the sledgehammer--we're using the hammer as an exercise modality, so the idea is to make it as difficult as possible!

As you strike the ground, exhale with a "huhh!"-like sound. This will help to fully engage the abdominals, including the elusive transverse abdominus. With a heavy hammer, do NOT go for speed. Although you don't want to tarry, go for for quality of repetition by STRIKING the hammer with as much power and vigor as you can muster.

I prefer working the weaker side first, then the stronger. Make sure you always do an equal number of strikes on both sides. If your form deteriorates, be smart enough to stop swinging, so as not to injure yourself!

Sledgehammer swings make a very nice pairing with KB Swings and also pair extremely well with Hindu Push-Ups:

Road Warrior's Sledgehammer Workout

A1) Sledgehammer Swing
x 20 (10 L/10 R)
rest: none
A2) Hindu Push-Ups x 10
rest: none
A3) Alternating Sprinter Lunge
x 20 (10 l/10 R)
rest: 60-sec
A1-A3 are a circuit. Repeat 10 times.


For an incendiary, fat-burning melt-off, the sledgehammer and KB Swing can be combined with stair climbs or sprints. Here's a workout the ol' Coach performed on a recent drive down the California coastline:

I encountered a very steep set of stairs cut into the side of a hill. I placed a KB at the bottom of the stairs and a sledgehammer at the top. Setting a timer, I performed 20 KB Swings at the bottom of the stairs, sprinted to the top, where perform 20 sledge swings (10 R then 10L). The idea is to do as many rounds as possible in 30 minutes--I promise you, this one's a smoker!

Upcoming Steve Maxwell Workshops

February 7: Steve Maxwell Bodyweight Training Certification In Sacramento, CA Click here for more info

March 7-8: Steve Maxwell 2-day Kettlebell and bodyweight training course In Wichita, KS Click here for more info

March 14-15: Steve Maxwell 2-day Kettlebell and bodyweight training course At Gym Jones In Salt Lake, Utah Click here for more info

 

6. Angular Acceleration & Agility:  The Keys To Close-Quarter Mastery

By Frank DiMeo

After watching Lyeto Machido out-maneuver his opponent, Tito Ortiz (a "ground & pound" wrecking machine) reapeatedly during a UFC match, his advantage was obvious. He could rapidly evade Ortiz, yet stay close enough to counter-attack effectively.

Just backing up doesn't work in this scenario any more than a quarter back trying to avoid being sacked, and still managing to get a pass thrown.

So what is the common denominator in both of these examples?

According to David Donatucci, MEd, CSCS in the Sept. 2008 issue of "Training & Conditioning" part of it is developing the crossed extensor reflex  (CER), or how  "The limbs work in opposition to one another, and muscles throughout the kinetic chain translate this pattern into movement."

Mr. Donatucci ocuses on teaching optimal patterns for first step acceleration in this article; and he states that acceleration towards any angle is dependent on linear acceleration.

One of the best training tools  I've seen for developing this are resistance bands used under expert coaching of Dave Schmitz. His training on acceleration employs many drills that will enhance the crossed extensor reflex, for example the "short band" drills he shows on his DVD called Accelerating to the Ball.

7. Aggressive Strength Equipment Recommendations

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8. Aggressive Strength Product Recommendations

SUN WARRIOR RICE PROTEIN

Finally a protein powder that is organic, tastes great,  and will not cause nausea and have you running to the bathroom with the runs!

“Over the last couple years, Mike has always passed along sound nutritional advice that has positively affected my performance.  Recently, I mentioned that I was having trouble finding a protein powder I was happy with.  Mike recommended Sun Warrior Protein and I have been very satisfied with the results.  It’s a high quality supplement with a good amino acid profile that doesn’t produce many of the negative side effects (ex. bloating) associated with most protein powders.”--Ken Blackburn Director of Operations for the IKFF www.ikff.net 

Click here for more info

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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9. Kettlebell Training Information  

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

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10. 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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