Home → Aggressive Strength Magazine → Issue 171 9-17-09 

Aggressive Strength Magazine

Free Kettlebell Training Teleseminar with Steve Cotter: Top Kettlebell Instructor And Founder Of The IKFF  

Steve Cotter draws from an extensive and diverse background as a champion athlete and cutting-edge trainer to develop some of the most complete and exciting programs in strength and conditioning today.

Throughout his lifelong study, Steve continues to research and implement the most effective training methods in kettlebells, martial arts, qigong, strength and conditioning, athletics and human performance fields. He constantly improves his skills and abilities to benefit, teach and motivate you.

Cotter shares his years of experience as a martial artist, world-class athlete and fitness coach to design and supervise programs for those who take their training seriously. While each client is unique, a common theme always presents itself in Steve's training programs; an unyielding focus, unparalleled intensity and precise attention to detail.

Professional Accreditations

• Consultant to several professional sport teams, including NFL's San Francisco 49ers and San Diego Chargers and MLB's Texas Rangers, Oakland Athletics and LA Dodgers
• Subject Matter Expert to US Navy SEALs at Virginia Beach, VA
• Strength & Conditioning training for US Marines at Quantico Marine Corps Base
• Certified Strength and Conditioning Specialist (CSCS) - National Strength & Conditioning Assoc. (NSCA)
• Creator of the authoritative Encyclopedia of Kettlebell Lifting DVD series.
• Creator of Full KOntact Kettlebells System and best-selling DVD series
• Certified American Kettlebell Club coach (AKC)

Steve is one of the instructors at the Kettlebell Training In the Age Of Quarrel Workshops this Fall in Los Angeles 

Topics discussed on the teleseminar include: 

• Kettlebell exercises that provide the most bang for your buck  
• Why kettlebell training is the ultimate for work capacity 
• why the real benefits of physical training go way beyond just physical health  
• How to combine kettlebell training with other forms of training 
• The importance of restoration training 
• What animal based bodyweight movements are and why you should be doing them  
• Steve's journal through the world of kettlebell training  
• Why you should attend the Kettlebell Training In The Age Of Quarrel Course this Fall in Los Angeles 

Click here to listen to the free teleseminar

The Kettlebell Training In The Age Of Quarrel 3-day Workshop

Time to demolish training confusion and show the abundant uses of the versatile kettlebell! 

Bonus #1: Get a free DVD set of the course when you attend to ensure maximum retention

Bonus #2: Attend this three day course for the price of a two day course (you will not have to sell your car to afford to attend) 

  Click here for more information

 

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2. Support a great organization that is helping animals in need 

With the housing market hitting all time lows, and the rate of foreclosures rising steadily, many people have found themselves without homes and without the resources to find new places to live. Local animal shelters are seeing tremendous increases of owner turn ins, as many families don’t have the resources to find new homes for themselves and their pets.

We know how difficult it is these days to find a home that will accept pets. To help with this solution, Voice For The Animals has provided a list of websites to find apartments that allow families with pets. Before relinquishing your pet or pets to the Animal Shelter, where most animals, if they are not adopted, will be euthanized, please consider these options listed below.

If you need further assistance, please call our hotline 310-392-5153 ext 1# or email us at info@vftafoundation.org.

For more info on the Voice for animals foundation, go to: http://www.vftafoundation.org/

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 3. Block the conversion of testosterone into estrogen 

NEW: Transmax 500mg Resveratrol -- 1000 times the potency of red wine. Potent estrogen antagonist and reduces conversion of Testosterone into estrogen  

Resveratrol is found in red grape skin and is a potent antioxidant. It is also found in mulberries, peanuts, knotweed (polygonum cuspidatum) It reduces fat retaining testosterone destroying estrogen levels in men by competing for estrogen receptors. While Resveratrol is in fact a phytoestrogen it has 80% less activity than potent estrogens such as estradiol and estrone. This means that it competes for receptor uptake from far more potent forms of estrogen.

Resveratrol is also a potent anti-aromatase inhibitor. The enzyme aromatase  is highly active in white adipose tissue in the lower half of the body and has an a major role in deciding the fate of testosterone. Aromatase converts testosterone into estrogen. While some conversion is necessary for hormonal balance, too much conversion is a big problem and depletes men's testosterone levels.  Resveratrol helps block the conversion of testosterone into estrogen.

Click here for more information

For more info on the topic of hormone optimization, listen to my free lecture at: http://www.mikemahler.com/articles/hormonelecture.html

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4. Forgotten Muscles 

by Tom Furman

Here is part of a letter from a Physician friend of mine who is a high level Silat (Indonesian Martial Arts) practitioner. His style requires low twisting, rolling, and crawling moves. Think lizard walk, duck walk and ATG Squats, mobility. This is what happened and how he's dealing with it.
"Not so long ago, I had a bad knee injury that destroyed my ACL, Tore my MCL, LCL, Lat Meniscus and conjoint tendon of Fibular head plus gave me a deep bone contusion. The ortho folks decided that if I had surgery I'd not have a knee that could do Harimau (low Tiger style) and I wasn't going to do that ...they allowed how the training gave me a better knee than most fellows "my age" and since I was already doing way more in 3-4 weeks post injury than they'd expect from an 18-20 year old semi pro they elected to just let me work on sidestepping surgery through my own rehab work. They did give me a nifty brace for when my work gets a bit high performance and it's not quite able to tolerate the work without a noxious pop that slows me down. I still have 4 deep low postures that I can't quite get through "elegantly" ....yet. We'll see ....its all a challenge, but that's what makes it worth training through."

I love that attitude of dealing with adversity and learning from the bump on the road." This region of the body, "the forgotten muscles", is the deep hip area. Ballerina's can produce extreme ranges of motion in this joint. Weight lifters can generate massive amounts of power in the same structure. Both examples are at the extreme ends of the stick. The reality for most of us is somewhere between the two. Healthy hips, but more importantly, mobile, strong, hips,.. may save you from replacement or the wheel chair, in your later years.

It was Marc Denny, leader of the martial arts group, "The Dog Brothers", who repeated the words of his Yoga instructor, "The knees are escape valves for the hips." I've used this piece of wisdom in many workshops. The rehabilitation story above is a wonderful example of this. The connective integrity of the knee was destroyed, but the strength and range of motion drills from a southeast Asian martial art allowed near full ability to return. Simply by using the hip muscles for more than squatting a barbell, you can effectively return to function.

Below are a simple list of drills that can serve as an introduction into hip mobility and strength.

1. Closed Crocodile Posture- This can be called many things depending on the movement technology. It's sitting with your thighs in an "S" posture.  Simply sit on the floor with your left leg externally rotated. That would be knee flexed and heel brought towards your pubic region. The right leg is internally rotated. Heel is near your butt, toe pointed in a plantar flexion (pointed), and inner thigh resting on the ground. This posture will be easy for some, but very hard for others. Feel free to use pillows, or Yoga blocks to facilitate a comfortable position that you can hold for 30 seconds to start.  Make sure you keep the legs folded at the knee and tightly tucked to begin with. Tension in the powerful hip muscles will express itself through the weakest outlet, the knee. When I hear "experts" expressing their concern over this position, I feel the need to point out the mechanics.  If the hip is tight, the weaker knee will feel strain. The idea is to using training aids to find a comfortable position and gradually allow your hips to unwind in this position, rather than forcing the issue and creating distress. When you've held this position on one side, shift as comfortably as possible to the other. This will smooth out as your mobility increases in time. Repeat the holding time and take a break. Shake out your limbs and move around a bit. Shorter, more frequent holds may be the pathway to longer holds and comfort with mobility in this position.

2. Spider Position-  This is a drill we called the "crab walk" back in gym class.  Get on all fours, (palms should be at your sides and NOT overhead in a backbend!) but face up, so you could scoot around the room on palms and feet. You will be supported by shoulders, triceps, posterior chain, and the lower body. Now tighten your butt to form a bridge or Yogic "table" and pause for a second. Lower down, but don't let your behind touch the ground. Now take one thigh and rotate it inward gently trying to touch the floor with your knee. Then rotate it outward and again gently try to move the knee to the floor. Repeat for several reps. Then move to the "table" again, lower and repeat with the other leg. Eventually this will become easier and easier as the hip muscles adapt to new ranges and gain strength.

3. Relaxed Tiger- Lie face down on the mat. Your most important cue is to keep your belly flat and NOT arch your back. Curl both lower legs to the ninety degree position. Keep your feet strongly dorsi flexed by pulling your toes towards your kneecaps. Now cross your ankles. You will try to pull your ankles apart while keeping the spine neutral for thirty seconds. Don't hold your breath or strain. Now unlock your ankles and allow your legs to sag slowly to the outside position. Keep the feet pointed towards the kneecaps to avoid knee strain. Hold the lower position for several seconds, then repeat, locking the ankles for another thirty second contraction and allowing your hips to rotate outward.

4. Jongkok - The flat footed Asian body weight squat. If you can't do this rock bottom, there are several strategies. First of all, the earlier exercises will warm you up for this. The next strategy is to practice the squat while holding on to a support in front of you. This will allow your hamstrings and calves, shortened by sitting to adapt slowly. Try several repetitions of this exercise, but more importantly, try it throughout the day. Frequent batches of low repetition sessions are better than overly intense, long, sessions.
The advanced exercise will have you squatting, facing left and touching the right knee to the ground. Then rising up and repeating the process facing right and touching the left knee. This can also be done with support.

These four exercises will begin to educate and help you remember your "forgotten muscles". They will restore function, and enhance ability if you are consistent in your practice.

Treat them as an opportunity to explore movement. Do them during the day, at work, during commercial breaks and anytime you spend time on the ground.

Tom Furman is a Strength and Conditioning  Instructor,  Specializing in Mobility and Rehabilitation. He is the co- editor of the online journal, "Reverse Magazine", which can be found at www.reversemagazine.blogspot.com .
His Website is www.tomfurman.com

Kettlebell Training And Beyond 

You will get stronger, lose fat, increase conditioning, optimize hormones, and ramp up mobility and flexibility.  Not a possibility but a certainty. Order it right now to ensure that 2009 is your best training year ever!  

Click here for more information

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5. Reps for muscle gains

By Scott Mendelson 

My goal is to help you reach your fitness dreams. In order to achieve this goal I must know what is going on in the real world trenches. Therefore I do not spend my time in a lab coat although I do have tremendous respect for some researchers. The mad scientist writing this article uses the gyms of Indiana University as his laboratory. My recommendations stem from my own research, which I conduct through several mediums including reading, consultations with fitness experts and real world experiments. Many of the concepts I will present to you diverge from conventional wisdom, but understand that there is method to my madness. Give these techniques a chance by applying them with sincere execution and you will succeed.

What are you trying to do in the gym? Gain muscle, lose fat, become stronger? Determine what you want to accomplish, and with the right information you can determine appropriate repetition schemes. When deciding what you want to accomplish remember to do one thing at a time. It is fine to have many different goals, but in the iron game you should focus on one dream at a time. One can achieve several goals over a time period by rotating the emphasis of training. In the following paragraphs I will explain how one can gain lean muscle mass.

I see many peculiar training methods while conducting "business" in the gym. My senses are tuned to observe what my peers are doing. One day I watched a gym regular blast off 25 reps of a standard barbell bicep curl. His form was very poor, and it was painful to watch as he bounced the bar off his groin region while violently swaying his back to gain extra momentum. The set took him less than 30 seconds to complete. He shouted at his friend and exclaimed "the more reps the better man, I will be ripped if I can keep doing more reps." I disagree for several reasons with his claims. Gravity did most of the work during his set in which he used a weight that would bring my grandmother to uncontrollable laughter. Furthermore he will not improve physically using this method unless he is a needle in a haystack genetic marvel.

Time Under Tension (TUT) is more than likely a term you have never heard, but it is time to take notice of this concept. TUT is simply the amount of time muscles are working during a set. Manipulation of this factor is a crucial part of the muscle-gaining quest. Sets must last between 40-70 seconds to elicit size gains. Firing off high numbers of reps at a rapid pace is not the way to break into desired TUT length. 10-12 reps is an ideal rep range for hypertrophy (muscle gain). The exact number of reps you perform depends on the load used. If you can do 10 reps then the weight you are using is adequate, but you must increase the load if you can perform 12 reps. The trainee must adjust the speed of each repetition in order to enter the desired TUT range.

Every repetition has four components, which can be easily measured or timed. The concentric phase of a lift is the way up, or the completion. Eccentric motion is the way down, which is when you lower a bar to your chest during a bench press rep. Isometric contractions take place at the point between the eccentric and concentric phases. For example pausing at the chest while maintaining tension is an isometric element. Finally the resetting point or top of the movement must be taken in consideration, which is merely the amount of time it takes you to reset after each rep.

Our bad form buddy mentioned previously takes advantage of the stretch-shortening cycle. This complex mechanism creates elastic energy, which will enable a trainee to lift more weight. This reflexive action should be taken advantage of by strength athletes who are most interested in performance. On the other hand those interested in growing must make the muscles do the work by deliberately controlling the time length of every rep.

Manipulating the tempo or length of each of these four phases is the next step. The eccentric motion should last 3 seconds, but the concentric phase must be fast. Move the load concentrically as fast you can safely with good form on every rep. Accelerating the load will recruit more muscle fibers, which is important for mass and strength gains. The isometric and resetting points should be one second each, and must be kept in exact time proportion. A bench press rep will take you three seconds to lower the bar, one second to pause, one second to lift and one second should be taken at the top of each rep to reset. It is easy to count off in your head after a couple of workouts. 3+1+1+1=6 seconds for each rep, and a ten rep set would take 60 seconds (10x6) putting you in the desired TUT range. Adjusting the TUT every three weeks will keep your muscles growing. Try lowering the number of reps and increasing the load per set while adjusting the tempo to stay within the proper ranges.

So what do you want to read about next? More on gaining muscle? Methods for putting exam stress in its place? Weight training for fat loss? You tell me what you want to read by emailing me at scott@infinityfitness.com and check out my site: http://www.infinityfitness.com/about.htm

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6. The Top Eight Reasons Why You Should Not Do Cardio For Fat Loss  

By Shannon Clark 

If you were to survey 100 members of the ‘fat loss crowd’, I’m willing to take a guess that at least 60% would state that in order to get best results, they should be pounding away on the treadmill with their fat loss cardio training program.

Cardio burns calories.  Cardio burns fat. Cardio, therefore, should be your primary method to help torch that extra layer of ‘jiggle’ that’s currently residing around your stomach, right?

Not even close.

While fat loss cardio can help you burn calories and maybe burn off a bit of fat, the new thinking of fitness is moving as far away from fat loss cardio training as possible. In fact, you might even want to run away from it.

Here’s why.

1. Fat Loss Cardio is Boring. Ever been on a treadmill for a whole entire hour? (and doing cardio while watching your favorite TV show or reading a magazine does not count).  It’s not fun.  Boring. Dull.  Torturous - all great ways to describe this.

2. Long Cardio Makes You Hungrier. While intense cardio training can kill the appetite for a while, when you go off and do a long ‘fat loss cardio’ workout, most people will actually become hungrier.  Since sticking with your diet is the most important thing for weight loss, this is a big problem.  A BIG one.  If you go ahead and eat back all the calories that cardio just burned off, you’re doing yourself a huge disservice. But let’s face the facts, it happens.  Often.

3. Long Cardio Can Make You Lose Muscle. Potentially one of the biggest negative factors about long slow cardio is that it can actually start making you lose muscle mass.  This is precisely opposite of what you’re going for.

4. Cardio Reduces Your Recovery. When you’re on a fat loss diet, your recovery is already going to be slightly reduced from what it normally is.  If you throw in 5 cardio sessions a week, you’re really asking for it.  Being able to recover between your weight lifting sessions is vital since it’s these that will help safeguard your muscle. If you aren’t recovery, say bye-bye to your muscle tissue.  Again, it’s a strike against cardio.

For more great training information, visit Shannon's site at www.fitnessuncovered.com 

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7.  Androgen Support And Brain Health Power Shake 

By Mike Mahler

Ingredients:

Two scoops of Sunwarrior Vanilla Rice Protein (30 grams of protein)

3 stacks of celery

One cup of frozen blueberries

One cup of frozen raspberries 

1 tablespoon of lecithin

1 tablespoon of Udo’s Choice Oil

1 teaspoon of ginger powder

1 teaspoon of cinnamon

1 teaspoon of Nutmeg

Ten ounces of water

About the ingredients

Sunwarrior rice protein is a high quality protein powder and unlike whey, egg, or soy protein is hypoallergenic. This means you will not develop allergies to it with daily use. Use as much as you want without any worry. Also according to lab results Sunwarrior had 98% Correlation rate to Mothers Milk and a 98.2% digestion efficiency making it one of the highest digestibility and efficiency ratings of any other protein sources (compared to whey and soy). Sunwarrior had a 98.8 Net Utilization score, making it one of the Highest Net Protein Utilization score of any vegetable based protein and the highest ratio of amino acids converted to proteins. Sunwarrior has a complete amino acid profile and biological value (BV) that is almost identical to that of Whey Protein which is close to 1005.

Protein in general boosts dopamine levels. Dopamine is critical for brain health. It is the neurotransmitter that gets you motivated to get things done.

Celery is great for healthy adrenals, kidneys, and for lowering high blood pressure. Celery also contains a large amount of androgen-like chemicals: 5 alpha-androst-16-en-3 alpha-ol and 3 ketone. Both are related in structure to androstendione and testosterone. Androstendione is important for balancing any potential negatives of DHT. The DHT to androstendione ratio is very important. Celery contains Apigen which blocks the conversation of testosterone to estradiol.

For more info on this and other androgen supporting foods and herbs, check out The Natural Testosterone Plan by Stephen Harrod Buhner)

Udo's oil is a great source of essential fatty acids. It has a nice balance of Omega 3-6-9. It is a great source of fuel, lowers inflammation, and is great for the skin and hormone support.

Blueberries are loaded with antioxidants, vitamin c, low glycemic carbohydrates, and are a powerful booster of the neurotransmitter Dopamine which is necessary for mental energy and getting your day going.

Lecithin: increases choline levels which is important for memory and brain health (in particular memory) 

Ginger has strong anti inflammatory benefits and is great for the immune system and GI tract.

Cinnamon is great for blood sugar regulation, the immune system, and the digestive system

Nutmeg: Increases adrenaline, dopamine, and serotonin.

 

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!

It is not often that I get excited about protein powder. Most protein powders taste terrible and are loaded with unhealthy chemical ingredients. Sure I have used a few protein powders that are decent but none that actually motivated me to want to sell them on my website until recently. Not too long ago the guys at Sunwarrior were nice enough to send me a few bottles of their rice protein to test drive. Honestly I was expecting another bland terrible tasting rice protein like all of the other options that are on the marketplace. To my pleasant surprise I was actually shocked with how delicious the vanilla and chocolate flavors are. Unlike most protein powders both the vanilla and chocolate flavors taste great in water. This is the true test of a protein powder as you can make just about any protein powder taste great by mixing it with tons of fruits in a blender. However, if it tastes great in just water then you know you have a winner. 

Click here for more information

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8. Lifeline USA Kettlebells: Finally high quality kettlebells at a great price!  

 

 

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! Sizes up to 24kg are now made in the U.S. Other sizes will all be U.S. made soon 

  Click here for more information

 

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9. The Ultimate Edge Against Violence 

Get a free 30 day trial membership to Tim Larkin's Target Focus Monthly. You get the following just for giving it a shot: 

1. A Massive 3-Day Live Training Video Series

In order to help you quickly grasp the principles and methodology of this highly unique system, we completely reshot our entire 3-day, "How To Survive The Most Critical 5 Seconds Of Your Life" live training seminar. Everything was captured in a new format that maximizes your take-away as you watch this material online.

It's a seminar we've never released on DVD, and it contains our most recent methodology broken down into individual "learning modules" you'll watch over and over again as you quickly absorb every bit of this vital self-protection material.

Essentially, you become a "fly on the wall" at this exclusive seminar that attendees paid as much as $1,497.00 to attend. But it's FREE with your Target Focus Monthly membership.

2. Additional Video Training Modules

Then each month along with additional footage from this live seminar you also receive exclusive new video training modules. Each is clearly laid out and allows you to follow along step-by-step with the instructors. You get just the right number of these learning modules to guarantee maximum retention without overload.

These first two items alone make this worth far more than the tiny monthly membership fee but it doesn't stop there. In addition to all this 24-7, state-of-the-art video training, you also get:

3. A Members-Only Privately Hosted Discussion Forum

You gain access to our exclusive "Member's-Only" privately hosted discussion forum that allows you to interact not only with other members around the world but with the actual TFT Instructor cadre as well.

And we've gone even further, archiving the best of the last six years of this exclusive forum, a goldmine of discussions on every aspect of TFT (and previously offered only to TFT Mastery members who paid upwards of $250.00/month to be part of the program).

4. Combat Training "Interview" Series

You also get exclusive access to my private Combat Training "Interview" Series. As a well-known speaker I've got access to an impressive Rolodex of author's, speakers and trainers in the world of combat. Now you can hear the recordings from the in-depth interviews I've conducted, as well as access to all new interviews.

5. Monthly Bonus Materials - Ebooks, Audio & Videos, etc.

Finally, there's the myriad of bonus materials -- video, audio or written -- designed to enhance your training experience.

It's a program unlike any other... and includes material seen nowhere else!

Click here for more information

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10. Aggressive Strength Equipment Recommendations

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12. 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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