AGGRESSIVE STRENGTH MAGAZINE
ISSUE 82 - 11/28/2005
1. AGGRESSIVE STRENGTH QUOTE OF THE WEEK
"There are no secrets. Knowledge is open to all, but few truly want it. There is no need to hide things; most people go out of their way to avoid the truth."
- Miyamoto Musashi
Many people think so top line that they fail to improve their bottom line. It is great to have large scale ideas and a vision of where you want to go. However, without daily action that is measurable and quantifiable, you will never get to the point to earn the large scale successes. To illustrate, lets use the example of affiliate programs. having a website with affiliate programs is a very easy thing to initiate. In fact you could put a website up today, sign up for some affiliate programs and start earning some money this week. Because it is so simple, many people fail to realize how powerful affiliate programs are. I told a friend about affiliate programs last week, and he replied that affiliate programs are jump change. He stated that people only make a few dollars per month and used the amazon.com affiliate program as an example. I told him that I know someone who has made over $60,000 per year just from affiliate programs for the last several years and another person that made over $200,000 last year from affiliate program income. He nearly feel out of his chair as he had no idea that affiliate programs could be that powerful. Now obviously to make that kind of income with affiliate programs, you have to know what you are doing. It is not going to happen by accident. You have to have a website with a lot of traffic and now how to position the affiliate programs to maximize profit. However, what if you made an extra $100.00 per month with an affiliate program? That is an extra $1200.00 per year. Not bad at all. Now what if you make an extra $1000.00 per month? Would an extra $12,000 come in handy per year? You bet it would and making an extra $250-$1000.00 per month is certainly a reasonable goal for someone that has a solid website with a decent amount of traffic.
Affiliate programs are just one example of a way to improve your bottom line. Another thing to do to improve your business is to have one major goal per day. One major goal sounds like nothing right? You should have ten major goals per day right? Wrong. You will be surprised how little people get done who claim to be very busy due to lack of focus. When I say one major goal, I mean one action step that gets accomplished before the day is over no matter what. That action step could be writing an article, doing your newsletter, updating ad copy on your website, calling a client etc. The point of this is to ensure that everyday you get something done that has a measurable impact on your business. This may sound trivial, but you will be surprised how little you get done when you do not have a focus for the day. Without a clear cut focus, it is easy to get distracted with "delaying tactics" and "active procrastination" and not have anything measurable to show for the day. Wasted days become wasted weeks and wasted weeks become wasted months. You get the idea. Look how fast 2005 has gone. We are going into December this week and 2005 will be over before you know it. Then before you know it, 2006 will be half over and what will you have to show for it? Hopefully a great deal because it works the other way as well. Get one major thing accomplished each day and you will be surprised how fast it adds up.
The concept of getting one thing done daily applies to training or any area of your life that you want to enhance. If you are pressed for time, look at your workout for the day and pick one exercise that gives the most bang for buck. A good example is the clean and squat press which works just about every muscle in the body. Get a few sets of that done no matter what and get back on track with your regular workouts next time. This is far better than simply skipping a scheduled workout because the planned workout looks to overwhelming for that day.
While the concept of getting one thing done daily is easy to do, it is also easy not to do. Make it a habit by doing it for a month and then focus on doing two major things each day and so forth. You get the idea. The key is to be able to look back on your day and realize clearly what you accomplished.
Live Life Aggressively!
Mike Mahler
2. HELP THE KATRINA VICTIMS
My friend and top body worker Dianna Linden recently sent me a list of non-profit organizations for helping out the Katrina Victims. Here is the list:
- Operation USA http://www.opusa.org
- Mercy Corps http://www.mercycorps.org
- Oxfam America http://www.oxfamamerica.org
- America's Second Harvest http://www.secondharvest.org
I encourage you to take a look at the above organizations and make a donation to the one that sits well with you. Also if you want to help out animals, make a donation to http://www.bestfriends.org.
3. AGGRESSIVE STRENGTH TRAINING ARTICLE
The Kettlebell Solution For Speed And Explosive Strength
We all know that kettlebells are fantastic for building muscular endurance and core strength. Moreover, I showed clearly on my last DVD, "The Kettlebell Solution For Size And Strength", that kettlebells can be used effectively for getting bigger and stronger. My next DVD is on how to use kettlebells to get faster and more explosive and it will be out in December. I have decided to postpone my "Taming the Bulldogs" DVD until 2006. Even if you are not an athlete, developing more speed and explosive power will enhance your goals. The more fast switch muscle fibers you can engage the stronger you will be and the more muscular endurance you will be able to tap into. Thus, my next DVD will enhance any program that you are on. More about that in a future newsletter. This week, I am going to go over a program that is heavily inspired by Louie Simmons and the westside barbell club (Westside-Barbell.com) for increasing speed, strength, and size with kettlebells. Check it out:
Monday: Speed Day
- Double Clean and Speed Press 8x3 (pick a weight that you can press 8-10 times and press the bells as fast as possible while remaining tight. Do a clean before each press and take one-minute breaks in between each set.
- Double Kettlebell Box Squats 8x3 (pick a weight that you can 8-10 times and take one-minute breaks in between each set. Squat down to a box just below parallel, sit on the box for a second and stand up as fast as possible)
- Double Kettlebell Swing 8x3 (pick a weight that you can do 8-10 times and focus on driving through as forcefully as possible. Keep the bells at no high than chest level. The focus should be on your hamstrings. One-minute breaks in between each set)
Doing the speed work first fires up your CNS and gets your fast twitch muscles engaged for the work to follow.
- Double Kettlebell Bent-over Row or Weighted Pull-up 3x6 (stay one rep away from failure and take two-minute breaks)
- Double Kettlebell One-legged Deadift 2x6 l,r (left and right one-minute breaks)
- One-arm Windmill 2x5 l,r (left and right and one-minute breaks. Go heavy on these, but do not train to failure)
Wednesday: Medium Intensity Day
- A-1: Double Floor Press 2x6 reps
- A-2: Renegade Row 2x6 reps l,r
Do A-1 and A-2 in alternating fashion. In other words, do a set of A-1, wait a minute and then do a set of A-2. Keep going back and forth until you have completed all of the designated sets.
- B-1: Double Front Squat 2x6 reps
- B-2: Double Snatch 2x5 reps
Do B-1 and B-2 in alternating fashion. In other words, do a set of B-1, wait a minute and then do a set of B-2. Keep going back and forth until you have completed all of the designated sets.
Wrap up with
- Turkish Get-up 2x5 l,r (two sets of five left and right and one-minute breaks in between each set)
Friday: Maximum Effort Size and Strength Day
- A-1: Double Kettlebell Military Press 5x5 reps
- A-2: Weighted Pull-up or Double Kettlebell Bent Over Row 5x5
Do A-1 and A-2 in alternating fashion. In other words, do a set of A-1, wait ninety seconds and then do a set of A-2. Keep going back and forth until you have completed all of the designated sets. The last set should be very hard on each exercise. When you can do 5x5 with an exercise, add another set.
- B-1: Double Front Squat 5x5
- B-2: Double Swing 5x5
Do B-1 and B-2 in alternating fashion. In other words, do a set of B-1, wait ninety seconds and then do a set of B-2. Keep going back and forth until you have completed all of the designated sets. The last set should be very hard on each exercise. When you can do 5x5 with an exercise, add another set.
Wrap up with
- Double Windmill 2x5 l,r (two sets of five left and right and one-minute breaks in between each set)
Every thee weeks change the exercises on the maximum effort day to avoid burnout, boredom, and lack of progress. For example do the Sot press instead of the Double Mil Press or Double Lunges instead of Double Front Squats.
Not familiar with an exercise? See my online exercise guide.
Want a personalized program? Click here.
4. GET THE AGGRESSIVE STRENGTH DVD COMBO PACK TODAY
"Kettlebell Solutions for Speed and Explosive Strength is incredible! All of the exercises are explained and displayed perfectly and leave you with no questions. There is absolutely no filler and it gives so many options to add to your arsenal. Watching it gets me so amped up to train! One of the best things is the Free DVD User guide to set you on the right track. I love all of the exercises and together with Tke Kettlebell Solution For Size and Strength, I will never get bored of training!"
- Chris Pontius of MTV's Wildboyz and Jackass
Kettlebell Solution for Size and Strength
If you enjoy lifting light kettlebells and have no desire to be strong with a powerful physique, then this DVD is not for you. However, if you are ready for a new challenge with kettlebells and desire to maximize the benefits of kettlebell training, get this DVD today.
The Kettlebell Solution For Size And Strength will show how to get much stronger with kettlebells and build a muscular physique as well. This detailed DVD is for all levels and covers the basics enough for beginners and offers new challenges for experienced kettlebell lifters.
Kettlebell Solutions for Speed and Explosive Strength
Super comprehensive kettlebell training DVD that goes over how to build speed and explosive power in four different categories: Full body explosive power, Upper body explosive power, Lower body explosive power, and Rotational explosive power. Translation? You will be one explosive hombre after you practice the exercises on this DVD and follow the programs in the Free Kettlebell Training DVD E-book. I did not leave anything out on this DVD. Even if you do not care about getting faster and more explosive, you will love the wide variety of exercises that this kettlebell training DVD contains.
5. AGGRESSIVE STRENGTH PERSONALIZED PROGRAM DESIGN SERVICES
"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
Tired of trial and error? Want a training program that actually works? Click here for more info!
6. NEW AGGRESSIVE STRENGTH PRODUCT RECOMMENDATIONS
I have just added some great new products to my website including: medicine balls, the ultimate portable gym, and some pull-up straps that allow you to do a pull-ups anywhere! Click here.
7. THE AGGRESSIVE STRENGTH SOLUTION FOR THE ROAD WARRIOR
Tired of terrible hotel gyms and getting out of shape on the road? Tired of doing bodyweight only routines in your hotel room because there are no other options? You need Lifeline's resistance cable products. Not only are they light and portable but they provide enough resistance to humble the strongest athletes around. Click here for more info
8. KETTLEBELL TRAINING INFORMATION PAGE (NEW)
http://www.mikemahler.com/kettlebell_info.html
9. AGGRESSIVE STRENGTH MAGAZINE ARCHIVES
http://www.mikemahler.com/newsletter
10. AGGRESSIVE STRENGTH ARTICLES
http://www.mikemahler.com/articles.html
11. AGGRESSIVE STRENGTH TRAINING JOURNAL
http://www.mikemahler.com/journal.html
12. RECOMMENDED READING LIST
http://www.mikemahler.com/reading.html
Until next time.
Live Life Aggressively!
Feel free to email me with your comments and feedback at mahler25@yahoo.com
Mike Mahler