AGGRESSIVE STRENGTH MAGAZINE
ISSUE 97 - 5/02/2006
1. AGGRESSIVE STRENGTH QUOTE OF THE WEEK
"I know that freedom rises from confronting the source."
- "Blood, Sweat, Tears" by the band Machine Head
According to the book, "Men Are From Mars, Women Are From Venus" (Yes, unfortunately I have read it and it is a great way to lower Testosterone levels rapidly!) women like to vent about problems. They want to bitch about it without the goal of a solution. They just want to get it out as the goal is to vent rather than to acquire a solution. Now men on the other hand often get quiet and focus on the solution. Men go into their "caves" get the problem into perspective and come out with a solution. Well, at least that is what men are supposed to do. The reality is that many of today's men like to vent about circumstances as well rather then focus on the solution. Maybe it is due to the increased exposure to nasty environmental estrogens or the feminist movement's attempts to turn all men into unics. Maybe men simply are not what they used to be and that it is in vogue for men to get in touch with their feminine sides and act like women. Regardless, of the reasons, it is a sad state of affairs.
Whether you are a man, a woman, or something in between, bitching about a problem is fine as long as it ultimately leads to useful action to resolve the problem. Unfortunately, it rarely does. Why? It is easier to bitch and complain than it is to take action. Taking action requires courage and confidence. It requires taking risks and accepting the consequences. Bitching behind someone's back requires nothing worthy of admiration. Venting is safe (assuming you are not doing it with people that are part of the problem) and provides the illusion that you are doing something useful. Unfortunately it is also an ineffective method to improving one's life.
Yes it is story time once again. Many moons ago I did outside sales for an internet company. My job was to acquire new clients to be part of a lead generation program. While the company was in fact an internet company, the infrastructure was not in place to allow merchants to register for the service online. Instead a sales force enrolled merchants face to face with tedious paper work that was both inconvenient for the merchants and for the salespeople. All of my co-workers used to bitch about this procedure to no end. They complained about having to make appointments with merchants and having to drive all over town to execute sales presentations. After just one week of following procedure, I realized that it was a very inefficient method of acquiring clients. While I was able to make it work, I knew that there had to be a better way.
Upon analyzing the company's website I discovered that there was an online registration page for merchants to enroll. However, for some inexplicable reason the company did not want the salespeople to use the online registration page to enroll merchants. While everyone else was bitching (both men and women) I decided to break the rules and sign up merchants online. My theory was that if I sign up a lot of people online, I will prove to the company that this is a viable way to proceed which will in turn provide the impetus to change their policy. Sounded great in theory, but did not work too well in practice. Sure, I did sign up a lot of merchants using the online page. In fact I broke all sales records in my first full month at the company using the new system. Instead of visiting merchants or even calling them up, I put together a detailed sales letter with a link to the enrollment page. I told the prospective merchants that they had to put in my user ID to complete the registration process. This insured that I got compensated. I blasted the sales letter out to thousands of merchants in the morning, took the rest of the day off and then came back in the late afternoon to see how many merchants registered. The system was a tremendous hit. Best of all, it was much easier and more time efficient than what everyone else was doing.
Despite proving that the system worked, one of the useless managers at the corporate office called me up to tell me that he was impressed with my system, but that I should have gotten approval from him before using it. He then went on to tell me that I could no longer use the system. When I asked why, he offered no explanation. After I got off the phone, I was pissed off. I could not believe that this idiot was shutting me down. At the end of my bitch session, I realized that the solution was obvious. The CEO's email address was on the website and I could contact him to explain my predicament. I wrote him a detailed email. He contacted me the next day and congratulated me for my ingenuity and thanked me for bringing the issue to his attention. He stated that he would address the situation and get back to me.
The next day, the corporate manager got back to me. He was livid that I went over his head. He stated that it was not the proper procedure and that my actions were unacceptable. I retorted with no apology and told him that if he actually did his job properly, I would not have had to go over his head. This of course made him more angry. Obviously the CEO came down hard on him for not doing his job and that really ticked him off. Instead of being a man and stepping up, he chose to redirect blame to me.
Long story short, he fired me a month later. However, he did not even have the integrity to do that directly. Instead he had one of my co-workers fire the blow. Yes it was beyond pathetic.. I went on to get recruited by another internet company a few weeks later that offered a much better compensation package. Yes, it was the last company I was at before starting what I do now.
At this point, you may be wondering what the moral of the story is. By taking action, I ultimately got fired. I probably could have lasted longer if I chose to instead bitch like everyone else on the sales team. That may be true, but what you relinquish in return is your manhood and that is unacceptable. By not taking action a part of you dies and it becomes easier not to take action to the point where you do not take action at all under unacceptable circumstances. As the saying says, evil exists because good people choose to do nothing. While the story I revealed is not that dramatic, the principles still apply. No one said the higher road is easy and that it will work in your favor every time. However, in the long run it will most definitely pay off.
Bitching and complaining is a waste of time. If you have a problem at work, do something about it. If you are not making enough money do something about it. If you are fat and weak, do something about it. Shut your mouth and take action. Failure to do so makes you a loser and that is not just what I believe, it is a fact. If that offends you then it is a certainty that you like to complain about life rather than take action to improve it. What a horrible way to live. Never underestimate the power of action and never overlook the tremendous drain that complaining and bitching is. Yes, taking action takes risk and that my friend is what life is all about. As the saying says, no risk, no reward.
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 Rise of Sandbag Training
By Josh Henkin
Sandbags have a very rich history, maybe more so than any other training implement. For hundreds of years (possibly thousands) sandbags has been an integral training tool for athletes, specifically wrestlers. Why? They are an inexpensive tool that is incredibly versatile and can offer the benefits of unstable training with a challenging load. This is a benefit that many of today’s unstable gadgets can not provide. However, the benefits don’t stop there. Greater stabilizer, trunk, and grip strength can be developed with sandbags as well as sport-specific drills, mobility work, and a great conditioning tool.
Improved Stabilizer Strength
In the famous book, Dinosaur Training, Brooks Kubik states, “You feel sore as you do because the bags (sandbags) worked your body in ways you could not approach with a barbell alone. You got into the muscle areas you normally don’t work. You worked the “heck” out of the stabilizers.” (Kubik, p. 115)
Stabilizer training is not a new concept. Utilizing dumbbells, cables, kettlebells, and one-arm lifts have long been methods of improving the smaller stabilizers. Increasing the strength of the stabilizers can both decrease your risk of injury and improve performance.
Why are sandbags unique though? Sandbags can be thought of as the most “uncooperative” pieces of equipment. They are different because they will change their form as you lift them. Unlike many other training tools, it is almost impossible to develop a specific groove for any lift. This makes sandbags a constant challenge as every repetition will be vastly different.
Improved Trunk Strength
The non-cooperative nature of sandbags makes using every muscle possible to lift it crucial. More stable and predictable implements can cause the body to find a particular groove. Once this groove is established then one becomes more efficient at performing the lift and the body actually decreases the amount of muscles utilized. This becomes especially true of explosive sandbag lifts such as cleans, throws, snatches, and shouldering. The trunk muscles (including those of the low back and abdominal area) have to work harder to stabilize the body against the awkward load while moving very quickly. This is very unique to sandbag training.
Those who have enjoyed kettlebells have also learned of the incredible benefit on loading only one side of the body. One-arm lifts with kettlebells place a torque on the body in both rotation and side bending that the trunk learns to stabilize against. This is a core reason one-arm kettlebell lifting is so beneficial to building a solid trunk. Well, sandbag drills such as the many shouldering exercises and one-arm lifts can offer the same benefits. However, the difference with sandbags is that they actually rest on the body.
Having such a load actually rest on the body forces the deep and superficial trunk muscles work to a greater degree to maintain proper postural alignment, end result? A rock hard torso that is very injury resistant.
With sandbags we can also create amazing rotational drills that place the body into ranges of motion that would normally occur during sport. Working through such ranges of motion with a load prepares the body more appropriately for the demands that sport produces. When we work on in very predictable environments we don’t give our bodies the ability to work through extreme ranges of motions under duress. Exercises such as shoulder throws, half moon snatches, and full body twists just provide a small list of exercises that one can create.
Sport Specific Strength for Combative Athletes
Sandbags have long been a favorite training tool of wrestlers and combative athletes. In John Jesse’s famous book, Wrestling Physical Conditioning Encyclopedia, he states,
“The use of heavy sandbags and their large circumference forces the lifter to do his lifting with a round back instead of the traditional straight back lifting with a barbell. It is this type of lifting that truly develops a strong back. It develops the back and side muscles in movements that are identical to the lifting and pulling movements of wrestling.”
The idea of round back lifting must scare every chiropractor, coach, and athletic trainer out there. However, if introduced properly, round back lifting is one of the best injury prevention techniques available. Most sports and daily living activities call upon us to perform some level of round back lifting. A wrestler may be on the floor in a compromised position, a football player trying to make a play, a parent lifting their child off of the floor are all great examples of round back lifting. Sandbags offer a safe way to start to learn how to use round back lifting, always start on the light side and with low volume (no more than 5 repetitions).
Sandbags may be the perfect tool for combative athletes as they are the only tool that can come close to representing an opponent. The constant shifting weight of a sandbag makes it an ideal training environment for combative athletes as it prepares the athlete for the unpredictability of a fight on the mats on the ring.
Greater grip strength
EVERYONE can benefit from greater grip strength. I have a strong belief that all the carpal tunnel and arthritis problems that our society experience’s is closely related to the lack of hand training. Of course, their only ends up being so many hours in the day to train and if we economize our time then we are more apt to do the smaller detail work that will have a huge impact in our overall training.
If we look at grip strength a little further we can quickly see that grip strength is more than simply how hard you can squeeze your hand (known as crushing strength), rather it also includes pinching, support, and wrist strength. To train all these qualities can seem overwhelming, but again sandbags can be a core tool in developing this well rounded strength. Because of the gripping action of the bag and the fact no one repetition is the same, the hands are challenged in all these ways. The dynamic nature of the sandbag forces the body to use different grip strategies depending upon the lift and the level of fatigue one feels. Getting strong at sandbag lifts means you will find a great transfer of these hand strength to other forms of training.
FUN!
First and foremost I am a coach. Being a coach I realize a big difference between ideal and reality. Many times I can have a program planned that I see as ideal for my client. However, if they don’t share my same enthusiasm for the program they likelihood of them adhering to the program becomes very low. In addition, we are all more apt to work harder through a program if we find it enjoyable and motivating.
Because sandbags are so different they are often a breathe of fresh air for most people’s training programs. Even taking common exercises such as squats and presses and using a sandbag makes these exercises as though you were performing them for the first time.
Increasing levels of fun may sound like a politically correct thing for a coach to say, but we can not deny the fact that we are all human. We are less likely to do the things we do not enjoy. Making training more enjoyable is what increases our chance of being more productive and consistent. This is why you see people using different training modalities and why many have found kettlebell training to be a favorite. So, don’t sell the fun factor short.
In The End
I always talk to people about the fact that training is dictated very little by the tool rather than the methodologies. Sandbags do open the door for some unique training techniques that will increase your results. Do not think that you have to use them solely as I will later discuss how to incorporate sandbags and kettlebells for different training goals. These are two tools that provide a lot of options and compliment each other well for producing the desired training result. Until then, keep training hard and smart!
About The Author
Josh Henkin is owner of Innovative Fitness Solutions in Scottsdale, Arizona. Coach Henkin has presented nationally in the field of fitness and sports enhancement. He is also the author of High Octane Sandbag Training manual and DVD. For more info, click here.
The Ultimate Sandbag
This Sandbag is by far the best one on the market. No other model even comes close. No more sand showers with this baby! In addition it has handles on it which come in handy for cleans, presses, and tons of other great exercises. Sandbag training rocks for variety or as a stand alone training system. It hits your body in ways that no other training system can duplicate. If you love kettlebell training, you will love Sandbag training.
4. AGGRESSIVE STRENGTH BONUS TIP
Pavel's GTG (greasing the groove) program is one of my favorite systems for getting stronger. It is based on the principle of more practice equals rapid gains in strength. I am hosting a Clean and Press challenge later this month. It is a contest that is open to both men and women of any weight class in which the goal is to do as many Clean and Presses with two 70lb kettlebells. Clean the kettlebells, lock out the legs and Military press the kettlebells to lockout. Lower the bells and repeat. A clean is done before each Military Press. In order to get ready for the contest, I am practicing pressing daily. My goal is to do 30 Clean and Presses with the 70s at the contest. Right now, I am estimating that I can do 20-22 reps. Here is the program that I am using:
Monday: 3-4 sets of 14 Clean and Presses (70s) with at least one hour breaks between each set The focus of this day is muscular endurance and getting used to pacing myself for high rep work.
Tuesday: Lifeline's TNT Cable Military Press (3 yellow cables and wide stance): 5-6 sets of 3. On this day I focus on maximum strength and lockout power.
Wednesday: 3-4 sets of 3-5 Clean and Presses (88s) Working the CNS and handling heavier bells than I have to compete with is the focus of this day. Low reps and avoidance of failure to avoid burnout. This day allows me to work on form and have fun with some heavy bells without burning myself out with more high rep work.
Thursday: 3-4 sets of 14 Clean and Presses (70s) with at least one hour breaks between each set The focus of this day is muscular endurance and getting used to pacing myself for high rep work. Back to the endurance work to refine technique and build muscular endurance further.
Friday: Lifeline's TNT Cable Military Press (3 yellow cables and wide stance). 5-6 sets of 3. Once again, the focus is on lockout power, forced acceleration and low reps.
Each week two reps are added to the high rep days with the 70s. The goal is to do sets of 18-20 the week before the contest and then stop all training 2-3 days before the contest to avoid burning out. The reps on the TNT Cable Mil Press and Clean and Presses with the 88s will also be increased gradually or will remain constant. Right now, high rep muscular endurance work is the goal and one can easily burnout if not careful.
To ensure that I do not over train, I am getting bodywork done by Dianna Linden in Santa Monica and regular chiropractic adjustments with Franco Columbu in Westwood, CA. I am also taking Dr Wong's "Vitalzym" to reduce inflammation and enhance recuperation abilities. After every day of training I swim 5-10 laps and spend 30 minutes in a Jacuzzi. Great way to wind down at the end of the day. Finally, I just had my blood work done last week to make sure my IGF-1, DHEA, and Testosterone levels are optimal.
For more info on Dianna Linden's bodywork, email her at: diannalinden@earthlink.net
For Franco Columbu's Chiropractic Care, go to Columbo.com.
For more info on "Systemic Enzymes", click here.
For more info, on the Clean and Press Contest For Katrina Victims, click here.
5. 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.
6. 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!
7. 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.
8. 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
9. KETTLEBELL TRAINING INFORMATION PAGE (NEW)
http://www.mikemahler.com/kettlebell_info.html
10. AGGRESSIVE STRENGTH MAGAZINE ARCHIVES
http://www.mikemahler.com/newsletter
11. AGGRESSIVE STRENGTH ARTICLES
http://www.mikemahler.com/articles.html
12. AGGRESSIVE STRENGTH TRAINING JOURNAL
http://www.mikemahler.com/journal.html
13. 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