Friday, September 11, 2009

Thanks for checking in!

My latest blog can be found on my site, here:

http://maxwellsc.com/blog.cfm

Best,
Steve

Wednesday, August 5, 2009

Tales from the Hotel "No-Tell"...

My blog has moved onto my site!

Come check out my latest post (and see what goes on behind closed fire doors) here.

http://www.maxwellsc.com/blog.cfm?blogID=1

Let me know what you think!

Best,
Steve

Tuesday, July 14, 2009

By the Sea, By the Sea--My Kettlebell & Me



All hype aside, the kettlebell is an extremely convenient training modality. Lately I've been doing a cycle of body weight training but with my up-and-coming kettlebell certifications it's time to dust off the ol' KBs and start working my kettlebell skills and work capacity. I break training down to two basic forms of resistance: intrinsic and extrinsic.

Intrinsic exercise means using your own body for resistance while extrinsic involves moving an external weight. Since most athletes do both, it's important to develop both skills. As I said, I consider kettlebells the most convenient form of extrinsic strength training, offering such a complete workout there's little reason to do other types of (extrinsic) weight training. (The only proviso I'd add to the above statement is occasional heavy object lifting, which teaches the invaluable skill of round-back deadlifting, my preferred objects being large stones, rocks and sandbags.)


For most people--most of the time--kettlebells offer everything you'd ever want for a functionally fit and proportioned, lean physique, plus work capacity. The past two weekends I've spent at Oceanside Harbor Beach with my bikini-clad aide de camp--who happens to be my biggest fan. This last weekend included more barefoot beach running and kayaking in the sunshine and fresh air. There's a piece of playground equipment on the beach that's perfect for Pull-Ups and as a bonus, the sand provides an especially unstable and challenging terrain for kettlebell workouts--what more can an ol' coach ask for?

I offer you this: all you need is a single kettlebell to get a fantastic workout. Their versatility never ceases to amaze me. I'm a lucky guy who doesn't engage in a nine-to-five, so I've ample time to concoct cool variations with which to torture my online clientele and seminar attendees. This weekend I performed two terrific, single kettlebell workouts and I joyfully share one with you now.

This workout, Workout "A" is designed for core conditioning and strength.

Workout "A" involves working the front thighs with one of my favorite movements, the Hack Squat, a move in which even a light kettlebell is quite demanding. I'm pretty strong in the Hack Squat, but I recommend you start out with caution, especially if you're new to this move. Even body weight Hacks are an excellent start. The Hack differs from the Hindu Squat in that it lacks momentum or bounce. In fact, the secret to doing safe Hack Squats is maintaining high-tension in the feet, calves, hamstrings, glutes and thighs for the duration--do NOT relax at the bottom, but actually attempt to press the calves hard against the hamstrings. This high-tension effort will pay off richly with rock-solid stability at the bottom, plus great conditioning in the feet, ankles and calves.



Hack squats do a real number on the front thigh, particularly at the insertion point above the knee. I suspect this is one reason why in my 45-plus years of grappling, I've suffered relatively few knee injuries in a sport rife with them. But Hacks only hit half of the equation--those all-important hamstring, glutes and lower back making up the second half--and nothing hits those quite like the kettlebell Swing. I like the alternating hammer swing, done with the thumbs up (the same way an MMA fighter or grappler grips up with an opponent). Turning the thumbs up produces great conditioning of the forearm muscles nearest the elbow and giving the kettlebell a little toss then punching the hand out when grasping the handle, provides dynamic grip strength. This is a similar action to the grip fighting used in Judo. These two movements--the Hack Squat and kettlebell Swing--hit every aspect of the lower body, making a beautifully balanced workout.



The next three moves are core intensive, offering a complete workout for the musculature of the upper torso. The first is another favorite of mine, the Crush Push-Up. It's easy to fudge this by placing the heel of the hand atop the bell, but better to grasp the sides of the bell, pushing hard with the hands for tremendous crushing action in the upper body. Another bad habit in the Crush Push-Up is failing to straighten the arms in the top position--make sure to lock out the arms with pit of elbow forward and point of elbow toward the feet--this alignment takes pressure off the shoulders and increases tension in the pecs, lats and triceps.



Notice in the video how my butt is slightly elevated--keep the sternum directly above the kettlebell, which necessitates elevating the butt slightly higher than the regular push-up plank position and creates more tension in the core.

I like to superset Crush Push-Ups with kettlebell Plank Rows. The video shows me with two kettlebells of the same size, but they are actually different weights (26kg & 17kg.) These are hollow competition kettlebells I fill with spare change and use as piggy banks. For those doing the KB Plank Row with only a single bell, post the supporting hand on a rock, curb, mound of sand, or your girlfriend's sweet butt. Ideally, the support hand is at the same height as the opposite hand on the kettlebell handle. Perform all reps with one arm first (on your non-dominant side) then switch yourself around and perform equal reps with the other arm. Minimize any twisting in the torso and keep the feet perpendicular to the ground, never turned out.


The fifth exercise is the KB Hot Potato drill. The Hot Potato is unparalleled for working the obliques and intercostal muscles. The key is to marry the elbow to the side ribs--so that the elbow and structure of the body become one, as it were. (And to you young guys, this is the only marriage I'd recommend in this world!) Like most marriages, it's a deceptive exercise, thus tougher than it might appear. I repeat: you'll feel tremendous action in the intercostals and obliques. Also, watch the mouth and teeth in this exercise--you can smash the teeth, but good, with an airborne kettlebell--so keep the mouth closed while breathing through the nose.


Perform the Crush Push-Up, KB Plank Row and Hot Potato in a circuit fashion (i.e., going from one to another without rest) for rounds. Do as many rounds as you can in 15 minutes. You'll be pleased with the results!

When I finished this workout I was bathed in sweat. My muscles were pumped and swollen with veins showing everywhere. A few kids, who were watching the whole time--and obviously entertained--inquired my age and when I told them I had 56 years, they outright disbelieved and challenged me. This is what the Maxwell training system can do for you, too: keep yourself forever young and keep 'em always guessing!

Yours in Strength & Health,

Steve

Of interest:
  • I was recently interviewed by Caleb Queern for the FightWorks Podcast and you can listen here.
  • You asked for it, New England, and now you've got it! I'll be at the Dynamic Strength & Conditioning Gym in Nashua NH presenting a kettlebell workshop and MaxBells Body Weight Trainer certification 12 & 13 September. Come join us! Our host, Kevin Buckley, is a great guy and between him, me and the awesome facility, you're sure to be inspired!

Sunday, July 5, 2009

Celebrate Your Independence!


Reading the popular fitness rags, I've noticed a trend of both "training on a budget" features as well as a push toward home exercise equipment. Interesting that with the so-called downturn in the economy, The Wall Street Journal reports the home exercise equipment business sales are increased, as well as fitness DVDs. People no longer wish to pay big money to join gyms not maintain memberships yet still they grasp the value in keeping up their fitness regimens. In an article I read in Scientific American, money isn't even the prime indicator of happiness; those who'd created a high level of physical health and fitness for themselves were 30% happier than the mean.


Well, the best gyms are plentiful and free, and what I propose is going sans equipment, using the all-access gym already conveniently located in your neighborhood. You've probably walked by this gym countless times without giving a second thought. It's always open--never closes--and no contracts required. What is this place? It's the friendly neighborhood playground of Anytown, USA. But not confined to the USA! I've seen beautiful outdoor playgrounds in Germany, Austria and I'll never forget the idyllic Akuyeryi, Iceland where, working out at 11 PM it was still daylight.

In a playground there's almost always some type of pipe or pole enabling various pulls and with a little imagination you can get yourself a whole-body workout. Here are a few examples of things I've done:

  • Incline Push-Ups with my feet on top of a slide
  • Neutral Grip Chin-Ups on a monkey bar
  • Handstand Push-Ups with feet balanced on the swing set support
  • Alternating Pistols using the swing set support
  • Hand Walking a horizontal pipe on the swing set cross pole
  • Glute-Ham Raise with feet beneath the slide
  • Pike-Up with the feet on a swing seat
  • Parallel Bar Dip atop a horizontal ladder
  • Hanging Leg Raise using the top support of a baby swing
  • Incline Sit-Up on a see-saw
...to name a few.

The limit, as ever, is your imagination. Next year, I'll be presenting a seminar on outdoor, natural training with my friend Dominik Fleischl, who (like myself) specializes in these things.

To give an example of what can be done with very little, this past 4th of July weekend, the ol' Coach (and his teen protege) went on a vacation (from their quasi-vacation lifestyle) to beautiful Oceanside Harbor Beach, Oceanside CA.

On day one, we rose with the seagulls and took a morning constitutional about the grounds. The walk took us to a jetty made up of boulders of all shapes and angles. Taking great advantage of a barefoot-training opportunity, we hop-scotched from rock to rock out the the end. Later in the day was a barefoot run down the wide, sandy shoreline, all the while playing dodge-the-munchkins. The beach was extremely crowded, effectively a dynamic obstacle course between kids, dogs, old ladies, fast moving waves and intermittent stony footing. Interesting that despite the debris continually washing up, we never once experienced any insult to the feet. It's amazing how,
when relied upon, the foot will find the correct placement. It was all dodging, darting and jumping--both forward and laterally--and occasionally sprinting with the waves, not to mention the resistance offered the ankles, calves and thigh muscles by the soft sand. The run was followed with a pleasant recovery walk, ocean bathing and a post-workout shake, followed an hour later by a sumptuous sit-down meal in the van dining hall. (All right, it was a day-old a rotisserie chicken of which I consumed meat, skin and bones!)

Later, as the sun descended in the sky, the moon taking his place, we took off again, this time on the Brompton folding bikes, for a light, post-prandial ride. Light movement like this is extremely settling to the digestion without overworking the system. It's also simply a fun way to tour the harbor area without a motor vehicle.

So, here we got more than enough cardio without ever stepping on a treadmill, elliptical nor stationary bike. We got ample fresh air and sunshine while developing our athleticism, coordination and grace, all the while getting a great workout--something you can't do on gym machines.

Day two has the coach arising once more at the dawn's early light in order to beat the hot dog-eating hordes. Since my thighs were trashed from running in the surf-n-sand yesterday,
I'm due for an upper-body pulling workout and there's a nifty outdoor beach playground just nearby. As the sun approaches its zenith (so the munchkins will be driven off the equipment), so I approach the overhead bar. Since I've been working on ladders and the A-B-C program, I haven't done straight sets of Pull-Ups in some time, thus I decided to test my pulling prowess...

The bar I selected,
being ~2-1/2" thick, was altogether less-than-ideal. It also had some strangely shaped handles welded to it. The painted surface was old and rusted--not slick--which afforded me some good grip purchase. I'm proud to say I performed 20 dead-hang/no kipping/throat-over-the-bar Pull-Up reps.

I am proud of this effort. At 56, this puts me in the 99.9 percentile for upper body pulling power.

Even though my arms were trashed, for the next 20 minutes I performed alternating sets of a variety of Push-Ups and Pulls.

I finished the workout with Elephant Walks, Hanging Leg Raise, and Horizontal Hand-Walking on the overhead pole.






(I'm compelled to mention that I'm unsatisfied with my technique in the hand walk--I can see a hesitation in the movement--but I injured my shoulders some months ago playing jiu-jitsu and they are still in the last stages of recovery.)


These were further finished with three static-contraction exercises:

Side Elbow Plank (2 min each side)
Isometric Crocodile (2 min)

By the end, my whole body was shaking and my muscles were pumped up to the max, thrilling the gallery of MILF onlookers...

Here's the workout breakdown:

  1. Strict, Military-Style Dead-Hang Pull-Up on a thick bar (all-out max set)
  2. Dive-Bomber Push-Up
  3. Parallel-Grip Chin-Up on the horizontal ladder
  4. Iranian Twisting Push-Up
  5. Chin-Up
  6. Scorpion Push-Up
  7. Feet-Elevated Body Weight Row
  8. Elephant Walk-Out w/ push-up
  9. Hand Walk on horizontal pole
  10. Close Grip Hanging Leg Raise
  11. Side Elbow Plank (L/R)
  12. Crocodile Pose (low push-up position)

This is an excellent upper-body workout which served to balance yesterday's sand run. The rest of the day will be spent with a low-intensity walk on the beach and a swim in the sheltered harbor. None of these things cost me a dime, other than the parking fees, and I enjoyed a workout
superior to anything I could get in a gym.

If I were to add a lower-body component to the above, I'd have done alternating sets of Single-Leg Calf-Raise and Pistols (with or without support), finishing with Back Extension and/or Glute-Ham Raise.

Here's to independence!

In Strength & Health,
Steve



Saturday, June 27, 2009

Nessie Spotted!!







Dinnae feel bad, Nessie.... Coach has bin wrestlin' monsters since ya wer sucklin' at yer mothers teat!--
Stefan "Angus Beef" Milne


I recently enjoyed a wonderful stay in Austria with my friend Dominik Feischl. It was such a great time, my assistant and I didn't want to ever leave! Aside from the fantastic workouts I shared with Dominik and Karl Humer, we also hiked some of the local mountains and swam in picturesque lakes. In my mind, there was simply no way to top it.


Well, I've been wrong before (and I might even be wrong again!) Scotland turned out to be absolutely beautiful! I've been told I lead a charmed life, and apparently some of that charm rubbed off on the Scottish weather because it was sunny, clear and balmy my entire stay. After a body weight and kettlebell seminar at a Dundee fitness club, (enjoy the slideshow on the right) my host (and UK distributor)
Stefan Milne of TOPP1 of took us off on a road trip up to the highlands. First stop: Loch Ness, which I've always wished to see. After a lengthy drive, we were feeling antsy and decided to visit the Loch Ness gym, brought to you by...Mother Nature.

After working up a good sweat hefting and hoisting the shoreline real estate, I indulged in my other favorite pastime, cold water dousing. I've long advocated cold water tempering, especially after hard workouts. Cold water facilitates recovery, skin health and tightness, via improved circulation plus improved muscle tonus and nervous system conditioning. It's also said to improve immunity and, in general, inure you to the elements.

Loch Ness is one of the world's deepest lakes and is incredibly cold. Its temperature varying only a few degrees from winter to summer, incredibly--indeed, it felt colder than the waters off Iceland. Breathtaking. Living in Southern California has softened me up!

Further, wading in the loch is treacherous footing, due to the slippery stones down under. Enjoy the video...be warned I use some strong language on a couple occasions...





Here's a fantastic routine to try next time you're on an outdoor holiday and chance upon a supply of large, smooth stones.

Pick three stones: one as large and heavy as you can lift; one medium-sized; and one smaller stone that you can overhead press.


After a gentle warm-up, start with your largest rock:

1) Perform a series of single-rep Deadlifts. Do 10-20 single reps.
This should be a big, heavy rock that you must struggle with to break free from gravity's grasp.

Rest 10-sec between each rep. Each rep should feel like a near-maximal effort.
You'll notice immediately that deadlifting a heavy rock is waaaaaay different from a heavy barbell!
In fact, a stone only half the load of your best BB deadlift may defy your initial attempts at wresting it from the earth.
You must also crouch down much further in order to get your hands beneath it and have to utilize a round-back deadlift style in order to succeed.

Another surprise is how much bicep is involved in heavy stone-lifting, and even though they're only being used indirectly, you'll get a massive pump in the arms and forearms from grabbing onto a stone. Competitive strongmen find heavy barbell curls are a good auxiliary lift to prepare the arms for the rigors of stone lifting.


2) The second exercise, with the medium stone, involves lifting it from the ground, similar to the deadlift, but now you'll roll the stone up the waist and continue to the shoulder. This movement is called shouldering the stone. You want a heavy enough stone that you'll struggle with in lifting it from waist to shoulder. Make sure to do equal reps left and right and don't be surprised if one side is more difficult than the other. I like to do 5-10 lifts per side, depending on my energy.


3) Next on the list, Clean & Press the stone--without letting it touch the body--using only the power of the arms and shoulders. You might do a series of presses by themselves, then add second set of Continuous Clean & Press, one of my favorite exercises. This can be quite taxing cardio-wise, bringing every muscle of the body
into play.






Other options for a great stone lifting workout:

  • Heft a heavy stone, bear-hugging it to the chest, then take it for a walk.
  • Clean, then hurl the stone as far as you can, using both arms and legs in a giant Push-Press. Jog to the rock, rinse and repeat, going for either time or distance.

These last two exercises add a distance factor, as opposed to simply weight and reps.

I have "pet" rocks all over the world that I hope to re-encounter in my travels. There are great slabs of broken concrete on one of Philadelphia's running trails; a granite boulder on a beach in Rio; a rock along a Baja California beach at kilometer 58 and countless others, steadfastly awaiting my return.

After our workout and the ensuing dousing, the three of us proceeded to Fort William, a picture-book town in the shadow of Ben Nevis.

Next came the William Wallace monument and then Arbroath, on the North Sea.

In Austria, I enjoyed raw milk mixed with raw honey. In Scotland, post-workout fuel takes a slightly different bent, and I fell in love with a new Gaelic mistress: blood pudding (basically blood mixed with oatmeal.)

And while I never did roust Nessie, I did pick up the little monster pictured above and she's proven quite a handful.

So that's the wrap-up. Enjoy the workouts and let me know how it goes!

In Strength & Health,
Steve

Sunday, June 21, 2009

Coach's Great Teutonic Adventure!






It's been my great pleasure to meet and work with Bjorn Friedrich, MMA coach and practitioner, as well as kettlebell afficionado extraordinaire. Bjorn chanced upon me over the Internet and imported me (and my body weight training system) to add value for himself and his fighters. Thus was borne my first German body weight instructors certification. The room was at capacity and among the attendees were two noted sports doctors, Dr. Till Sukopp and osteopath Jurek Gobel, both of whom utilize exercise and movement in their therapies. Till is a masterful kettlebell instructor (who's just been ejected from the RKC!) and who's busy launching his own teaching cert out of Cologne. I was very happy to have him, he has much to offer. Bjorn himself was just featured in the European edition of Men's Health and is a poster-boy for MMA, fitness in general, and pretty much everything I stand for.

Participants came to the seminar from as far as Norway and Ireland. Frankfurt isn't known as Airport City for nothing! One of the more gregarious activities of the day was the competition Pull-Up ladder. After meticulously reviewing the details of safety, technique and form of dozens of Pull-Up variations, we tested prowess with some friendly competition. In case you're unfamiliar with it, a competition Pull-Up ladder starts off with one, single rep and adds one rep each round. You go round-robin until you can't hit the required number of reps for the round--then you're out. Everyone is very supportive. When the smoke had cleared, there were two who had lasted through to level 10: yours truly, and one Austrian fellow by the name of Dominik Fleischl. It was the first time in my seminar career that anyone else had survived to level 10, most drop out earlier from the cumulative fatigue of the preceding sets. In truth, it appeared young Dominik could have gone at least two more rounds, up to levels 11 & 12. Your coach knocked out his own last round with a bit of a struggle, yet Dominik worked as smooth...as a gravy sandwich--as you can see below--in fact, as smoothly as he did the first couple of rounds. As it turns out, he's a genuine lord of the pull...but more on that later.

After a full nine hours of experiential goodness, the body weight cert participants left tired but happy. Each was awarded a genuine Maxwell push-up board and attractive and meaningful Level 1 MaxBells certificate.

Next up, Dominik took us home with him to the foot of the Austrian pre-alps! After we disembarked from the train and into his car, we drove through some of the most lovely country I've ever seen. When I rolled down the window, I fully expected to hear Julie Andrews singing from the Sound of Music! Visiting with Dominik was like a summertime Summit of the Masters! Dominik is a former competitive rope climber. Speed rope climbing was a one-time Olympic event, then for some reason fell out of favor and is currently more or less confined to a few die-hards in the Czech Republic.
Dominik and his mentor, Karl (a wild former farm boy from down the road a ways) showed me some unique pulling exercises and their "ABC World Cup" pulling program for increased pulling power. (Clients, be warned...) Karl and Dominik both easily perform One-Arm Pull-Ups and various and sundry other pulling feats. Your coach contributed to the local pool of fitness knowledge with his own know-how of Bulgarian training bag work and guided Dominik in constructing a pair of home-made leverage clubs, sourced from the Austrian version of Home Depot. He was extremely pleased with his home-built clubs and even more so with the routines I demonstrated for him.

It's interesting: strength is a skill and specific to the task(s) at hand. Even though my pulling power isn't quite up to that of Dominik and Karl--who specialize--I easily handled the pair of 15# clubs, with which they struggled. Because I've spent a lifetime in the grappling arts, including working with these types of tools, my circular strength in the wrists, elbows and shoulders is well-developed, as would be expected. You're only good at what you practice and this is just another reminder that you must decide what it is, exactly, that you wish to be good at.

One day, Dominik took us on a strenuous hike up a local mountain, a winding and steep trail which ended overlooking a beautiful lake in the pre-alps. After, we went to another fresh, deep-water lake, seemingly a paradise-like resort for upscale Russians and Germans.

The food in Austria is fresh and plentiful. There is an amazing 24-hour Milch Automat which dispenses fresh, raw milk from grass-fed cows. After each training, we'd drink down an elixir of raw milk and raw honey, possibly the greatest recovery formula ever. Copious and frequent dosing of raw milk is certainly part of Dominik's Nature Training manifesto and it serves him (and me) very well.

Aside from his rope climbing and pulling abilities, Dominik is inordinately fond of stone-lifting a la Steve Jeck, and introduced me to several of his pet rocks. Dominik has constructed his own rustic gym in a cabin abutting an open field. Inside are many cool and amazing implements, including a far-out climbing course for traversing in ape-like fashion, various rings and ladders hung from above. I'd like to share with you Karl and Dominik's ABC program, applicable to many body weight movements. The ABC program was adapted from a practice used by rope climbers and gymnasts in this part of the world.

From a dead hang on the chin-up bar, perform 2 smooth and slow reps.
then
A) pull yourself up 1/4 of the range and perform a 10-second static hold
then
lower down and perform 2 more full reps
then
B) lower to the half-way point (90-degrees) and perform a
10-second static hold
then
lower yourself; perform 2 more complete reps
then
C) hold the top position of the chin-up for a 10-second static hold
then
perform 2 more reps. That's one round.
Rinse and repeat.
Dominik completes two complete cycles of this monstrosity!

In a future blog, I'll discuss how you can apply this ABC preparation work to Dips, Push-Ups and Pistols.

I'd also like to mention that Teresa (who I trained for over a year before she could perform a single chin-up) astounded the boys by knocking off six dead-hang chin-ups; six full ROM/below-parallel Dips; six Pistols per leg and climbed Dominik's rope 3 times in succession without touching the ground...so--no matter who or where you are--there's hope for you, too!

Though the guys of Austria are real studs, apparently the local women are somewhat duds! Neither Karl nor Dominik had ever witnessed a woman performing multiple Chin-Ups nor rope climbing before. They both immediately inquired whether Teresa has any sisters.

My next adventure takes me to the hills and dales of Scotland, where I challenge the the Loch Ness monster to a grappling match!

Yours in Strength & Health,
Steve


video

Tuesday, May 19, 2009

Stalking the Wild Picnic Table





My inbox is flooded with emails from people asking what to do when they're traveling or otherwise away from the gym. Bringing a kettlebell along is usually not an option and folks using barbells and dumbbells can be stymied when faced with a week or two away from the gym. Further, while many people these days are discontinuing their pricey gym memberships neither they wish to purchase expensive workout equipment.

Well, the good news is that none of the above is necessary--or even desirable--for optimal fitness. The greatest, most efficient piece of workout equipment yet devised is absolutely free--it's your own body. There's only one problem: most people have no idea how to use it! Conventionaly assumed a humble beginners' activity--who then progress to more complicated machinery--I propose the reverse to be true: most people who consider themselves at an advanced level of fitness are unable to perform the most basic of body weight movements (and if they can do them, they exhibit such grievous form and technique as to be painful to even watch, much less empathize with the traumas their joints are undergong!)

In the more enlightened fitness circles, there is a trend afoot, which is to pull your own body weight, but it's been my observation that these well-intentioned Pied Pipers are generally doing more harm than good since they aren't knowledgeable in the ways of protecting the joints, primarily knees, elbows and shoulders.

If the unanticipated demand for my body weight training certifications is any kind of indicator, apparently others out there are seeing the same thing. People are not only eager to learn how to perform these classic exercises themselves but, more importantly, they want to learn how to properly instruct others. Best of all, once you learn and understand my body weight training system, every playground, tree and picnic table becomes your gymnasium. When you master the basic principles I teach, your fitness freedom is bounded only by the imagination.

I love body weight training and the freedom it provides. I've been figuring out this shit since sixth grade! I've learned from yoga masters, Special Ops soldiers, my own military experience, my years as a wrestler and martial artist, plus reading and studying all I can get my hands on. Many of the techniques I practice go back thousands of years, beyond even the golden age of Greece.

On a recent trip to Hawaii, my comely teen protege and I visited the beautiful Waipio Valley. After the strenuous descent, and even more strenuous ascent (in flip flops!) we encountered a large picnic pavilion overlooking this breathtaking valley. Now, you've seen similar pavilions within every city and state park and highway rest stop, well, everywhere. Most people use them as a flimsy excuse to sit down again and eat but the old coach recognizes exercise-rich potential when he sees it! These tables are ideal for impromptu roadside workouts. In fact, some of my most productive, memorable workouts have gone down in far-flung picnic pavilions out in who-knows-where obscurity. I'm not standing in line waiting for the bench press, Dog! I'll not fret about that pool of sweat someone left on the leg curl machine! I needn't even wipe up any of my own sweat I might be leaving! ( In fact, the humble gym towel is a great workout tool in itself and I'll show you a dozen ways to put it to use for a great upper body routine!)

You see, as a dog sees the whole world as a potential chew toy, I see the whole world as a potential workout implement...but back to Hawaii and our impending workout.

After dabbing my brow of the residual sweat from the rigors of the hike, and then a deep drink from the men's room faucet, I swiftly scanned the pavilion roof for a ledge or pipe where I could suspend myself for Pull-Ups--one of my favorite exercises. Hot dang, there was indeed a large, exposed beam running alongside the roof. Some pavilion roofs are hulking steel structures lacking a purchase for the fingers, but this one was perfect: a sizable, rough beam provided a good grip. Because of the grip, ledge (or tactical) Pull-Ups are especially challenging, very closely simulating the type of pulling needed to scale a wall or pull yourself through an open window...as I've done many times when locked out of the house during my thrice-married career. When you've been in as many impassioned relationships as I have, you develop mad cat-burglar skills out of necessity!

After Pull-Ups, next up on the list is the Dive-Bomber Push-Up, which is smilar to the Hindu push-up but for the reversal of the torso trajectory. The Dive Bomber, also known as the "Roller-Coaster" provides a strong shoulder component to nicely balance the Pull-Up's vertical pulling. I followed the Push-Ups with one of a favorite lower body exercise, the Pistol. While I'm fairly flexible and can easily hold my non-working leg up for Pistols, for many people that's a limiting factor. No problem-o, Pistolero, standing on the edge of a picnic table (or ledge) allows you to hang the leg down, so you can get a good squat workout even if you've with stiff hips and hamstrings. Indeed, I consider the picnic table the ideal pistol platform.

A picnic table will also support a superb lower back and hamstring exercise I include whenever possible, which is the bent-leg version of the Glute-Ham Raise. To perform, kneel on the picnic table bench, facing away from--and hooking the heels on the bottom ledge of--the table-top. Your legs will be bent 90-degrees (or more, depending upon the height of the table). As you lean forward from the waist, do not allow the hips to move backward. You will feel a tremendous contraction in the hamstrings as they work to stabilize the hips; the more the leg bends, the more difficult the movement. The hamstrings are work isometrically as stabilizers and the whole experience is fairly brutal. As such, this is one of my preferred body weight hamstring exercises. In the video below, the picnic table offered extremely unfavorable leverage and my hamstrings were literally in their most contracted position, where their strength is weakest, and received a hellacious workout. Carefully pad the knees with this one (I used my flip flops) as considerable pressure is placed on the patellas.

Finish up your workout by enlisting a belt, rope (or partner) to anchor the feet for Back Extensions. I usually tie an old jiu-jitsu belt around the bench, pad my hips with a towel, and perform either static holds or go for reps.

Another picnic table opportunity is the Dragon Flag (pictured above), a deservedly favored abdominal exercise of Bruce Lee. While the abs are working very hard as stabilizers, the Dragon Flag builds strength in the entire body.

Once again, with a picnic table, your imagination is the only limit. I have, upon occasion even turned a picnic table on end and held onto various bits to do my Pull-Ups, a la Sarah Connor exploiting her jail cell bunk as a Pull-Up device in The Terminator.

Besides picnic tables and the overhead kiosk itself, you might look around and see adjacent logs, boulders or large stones for the pickins. One of my most beloved strength exercises with stones is the Continuous-Underhand-Clean-and-Overhead-Press. This is a genuine whole-body builder and, when done in high reps, becomes quite cardio. One of the rules of the ancient Polynesian practice of stone lifting was not letting the stone touch the body during the process, which adds a whole new level of difficulty.

As you can see, no matter where circumstances may find you, there really is no reason to miss a workout.

Attend my body weight trainer certification and you'll learn how to safely and properly perform all of these exercises and more. If you're not yet capable of these movements, you'll learn the progressions to get you there. My next Body Weight Trainers certification is in Germany 14 June (conveniently located near Frankfurt) and while there is a good group already signed up, we're very accommodating here at MaxwellSC and would love to make space for a few more friends.

Let me know about your next roadside workout!

In Stength & Health,
Steve


video video

Monday, April 27, 2009

Refining Upon the Burpee

There are many ways to strengthen and condition the human body and, to one extent or the other, all of them work. You can get varying results from any number of activities such as Olympic lifting, power lifting, barbell and machine training, odd-object lifting, gymnastics training, body weight exercise, clubbells and kettlebells, etc. It's only a matter of choosing the modality that best suits you, boiling down to what you like and what you're going to stick with. In the last ten years I've predominantly trained with kettlebells, clubbells (including mace swinging) and body weight training. Within the realm of body weight training alone, there are many discrete systems, everything from body building-style movements to yoga postures. I enjoy the freedom of using just my body as the primary tool in training and, because I travel, I can perform my routines anywhere at any time. As much as I enjoy kettlebells and clubbells, they are not conveniently dragged along when traveling.

In my body weight training system I've included exercises for absolute strength (akin to power lifting); strength-endurance; explosive strength; power-endurance; mobility training; static strength and cardio.

One exercise in my arsenal synthesizes many of the above attributes; I have previously written about it, the eponymous Maxercist. There exist many variations on this movement but my latest incarnation is the most satisfying yet.

I specifically created the Maxercist to simulate the rigors of grappling. It was my desire to include all elements of human movement encountered in a grappling match: pushing; pulling; static strength; strong core activation; grip; hip, spine and shoulder mobility; level change...all while under a high cardio stress.

To incorporate a plyometric element, I've introduced the Lifeline Heavy Speed Rope. The rope is heavy enough to provide significant upper body load while simultaneously working ankles, feet and calves, so often neglected in sports training. Jumping rope at high speed intervals provides a tremendous cardio workout, prepping the body for the Maxercist.

In begetting the Maxercist, one concept I used was even placement of stress upon the entire body while under a high systemic load. The idea is not to produce muscular fatigue (although that does happen in the latter rounds) but systemic fatigue (from high level systemic effort) while keeping the muscles as fresh as possible. In this way, you smoke not the muscles, but the system, and by "system" I mean heart, lungs, liver, kidneys, hormonal pathways, etc.

Another important aspect is the full range of motion cultivated in the various articulations used. I want to train my body in the extreme positions encountered in a grappling match. I want my joints strong in sudden, unanticipated leverages.

The high-repetition of the Maxercist movements also develop tendon strength. Many body weight exercise programs are rote, basic movements--which is fine--but I wanted to refine the Maxercist into an elegant kinetic chain, so as to develop other attributes in addition to conditioning. These attributes include:

  • agility
  • coordination
  • balance
  • grace

A good question to ask at this point is, Well, what is conditioning if it doesn't include these elements? Yet most exercise programs don't mention, much less include, these all-important elements. You've heard the acronym KISS (i.e. keep it simple, stupid) and I believe KISS is a step in the wrong direction. Athletes should refine upon their movement.

Then there is the mental factor: you must focus on what you're doing and concentrate on connecting the movements together into a super-flowing kinetic chain. This requires a filtering out of external stimulus--that is, you must be here, now--an excellent practice for high-level athleticism.

While excess cardio (exceedingly commonly practiced) results in a loss of range of motion as well as loss of your hard-gained muscle and strength, the Maxercist is a melding of cardio conditioning and joint mobility with a strength emphasis. Unlike typical zone-out cardio, you get the benefits of cardio conditioning as a bonus with everything else you need.

Here is where I break down the Maxercist step-by-step and include a video performance for your entertainment.

Equipment needed:
a pull-up bar, tree limb or Lifeline Jungle Gym, basically something to pull youself up on.

  1. Facing the bar, drop into a flat-foot squat
  2. Roll back into a bent-leg shoulder stand
  3. Exhale, lowering the legs overhead into plow position
  4. suddenly reversing direction, roll back up into a flat-foot squat, then into an immediate forearm balance (Crane position)
  5. Hold the arm balance for 3-5seconds then,
  6. Explosively donkey kick the legs back, extending into the Upward-Facing Dog position then
  7. lift the hips back into Downward-Facing Dog, then
  8. Sit into a Bear squat
  9. Dive through into a Low Plank Position, continuing smoothly back to
  10. Upward-Facing Dog, then return to Low Plank and finally push up to
  11. Upper Plank position
  12. Sit back to Bear squat, then
  13. Extend the legs into Downward-Facing Dog
  14. Leap forward into Frog position
  15. Stand, or jump, up to the pull-up bar in front of you
  16. Perform a smooth Chin-Up or Pull-Up (your choice)
  17. Hold 3-5 seconds in the top position, throat against the bar
  18. Slowly lower down to full arm's length
  19. Rinse and repeat. Wipe hands on pants.

The way I work the sequence is as follows:

A1) Heavy speed rope x 120 skips
A2) Maxercist x 5
A3) slow, smooth stability ball crunch x 10

That's one round, which should take about 5 min, depending on speed and fluidity. Perform 5-10 rounds according to your strength and ability.

Your goal is smoothness, flow, and full articulation. Do not rush.
This is a phenomenal routine combining the best elements of joint mobility and conditioning and I hope you'll enjoy it as much as I do!

The Maxercist is one example of many tools I carry in my kit bag. You can learn more about the Maxercist and much, much more at my upcoming Body Weight Trainer's certification 3 May in Philadelphia. Or, join me and my teen aide-de-camp in Frankfurt, Germany 14 June or Kevin Buckley's great new gym, Dynamic Strength & Conditioning in Nashua NH 12 & 13 September or later on in Reykjavik.

I'm looking forward to it!

In Strength & Health,
Steve


video

*************************************************************
ASK COACH!
*************************************************************

Q:I am a 41 year old trainer living in the Highlands of Scotland... I bought a 24kg bell...In short, 3 weeks ago, on the 2nd rep of a set of kettlebell snatches, I broke my forearm, clean break of the radius, which required surgery and implantation of a steel plate and 6 screws. I had no idea... that such an injury was possible...I had sustained not even a bruise in... 9 months of kettlebell training. I have written to the people whose books and dvds I had used, and they tell me I am the first person in the world to have done this...I would be grateful for your opinion on what has happened to me. Perhaps I had some sort of blind spot for this ballistic training, which was new to me. In the 23 years of uninjured training I enjoyed previously, there had been no ballistic swinging exercises, and no tools like the kettlebell which could hit me, even if I had it fully gripped ...I have always been very careful and risk-adverse (until this anomaly...), so I would never have taken up snatching the kettlebell if I had heard it could break an arm.

P.S. ...do you know of anyone who has recovered full strength after a radius fracture and steel plate in forearm? My doctor advises leaving the plate in permanently, have you heard of anyone getting back to full strength in that case?


A: A 24kg is a very big KB to start with, even for strong guys and I always advise even strong guys to start out with a 16kg or even a 12kg. It's EVEN MORE IMPORTANT to seek out proper, professional instruction.

Be that as it may, I myself did neither and, in retrospect, started out with too heavy a KB at a time when there was no KB instruction available and they were entirely new to the US.

I only mention this so you don't feel criticized. My theory is this: You were likely using bad form for quite some time and your forearm suffered repeated insults that were just below the radar.

You're probably a tough guy with a high pain threshold and the cumulative damage wasn't registering. Add to this possibly not allowing adequate recovery between those bouts of physical insult. Systemically and energetically you may have felt recovered, but my sense is that the limb hadn't recovered locally from the trauma of sudden loading inflicted upon it.


I believe there was probably an underlying chronic condition of which you were unaware, possibly weakened at some previous time. Kind of like smoking cigarettes for years, seemingly fine, then suddenly diagnosed with cancer or whatnot.

This is utter conjecture on my part, and I may be off base, but I'm attempting to make some sense of this terrible injury for you.

Sometimes even the safest of things can still result in mishaps and injury, especially when you're pushing physical limits--I mean, something's got to give.

For example, I used to be involved in the Super Slow training movement, done on Nautilus and Hammer Strength machines, and also static contraction training, which was at the time considered the safest of all training methodologies because of the lack of momentum and force on the muscle. While using the protocol on a Hammer seated leg curl, on my last rep, where I reached a momentary failure (which supposedly was the safest part of the set because the muscles are in such a weakened state they can't contract hard enough to produce an injury) I began the static part of the rep after reaching positive failure.

My left upper hamstring, where it attaches to the hip bone completely pulled in such a way that my entire hip tilted and was skewed. it was a very bad hamstring pull which left me in terrible pain for months. It just goes to show there are no guarantees in anything, even something supposedly as safe as Super Slow training and static contraction. There was simply some structural weakness in there which may have been exacerbated by my other physical activities and sports and was just ripe and ready to give out.

I've been teaching KBs in the US longer than anyone else. I've taught thousands of people how to use these productive tools. I have seen a few injuries but far fewer injuries than I ever saw with machine training at the height of Nautilus and Hammer Strength. This runs counter to what you might think and I can only explain it that the people with whom I worked received excellent instruction and training. There were, however, a few people with tweaked shoulders, elbows (and most notably, lower backs) but these can always be traced to over reaching, over training and a breakdown in form. I don't believe there needs to be any more warning for using KBs than there needs be for riding a bicycle. Countless people are injured on bikes every year but you don't see a warning on them other than using proper safety and common sense.

I have long been a proponent as the KB Swing as the primary movement, and for the very reasons you describe. I am not at all enamored with the Snatch. In my experience, all the benefits of KBs can be had with the Swing and for most people it's totally unnecessary to do the Snatch at all. In my corporate/mainstream fitness classes, I've always avoided the Snatch unless it was a group of extra-athletic folks.

I don't see any reason to subject the body to the the additional stress of Snatches.

I have a friend who was badly wounded in the military service by a land mine. His arm was fractured in multiple places and is now held together with plates and screws. Even though he's in his sixties, he's in impeccable shape and lifts his KBs and does his BW conditioning exercises as well as martial arts training virtually every day. He's a true inspiration.

So it is possible to come back from even a setback as this. Much of this has to do with your mind and its assumptions. Rather than assuming a negative outcome to this thing, assume the best outcome as a possiblity and use this as a way to correct any negative inclinations. Visualize your arm whole and strong and perfectly functional. If you see this clearly you'll be amazed how the body will respond.
Best,
Steve

Wednesday, April 1, 2009

The Ladder to Mastery



In any field, domain, or endeavor, there are unavoidable steps in achieving a high level of success. It all begins with the learning process. At the bottom rung is blind incognizance, a state of total unawareness, i.e., not knowing what you don't know. The next rung is awareness without any clue of what needs to be done. The third rung is declaring yourself a beginner: a beginner is someone who doesn't know something but has the desire to learn...and willingness to learn depends on an open mind. As a new student, you enter the realm of barely competent, i.e., you know the basics and rudiments but nothing more. The following rung is competence, wherein the basic skills have been mastered and results are produced. The competent are self-directed but still seek guidance as needed. Next up this ladder is "highly competent"--the stage of the beginner teacher. This candidate not only performs at a high level but ably shares knowledge with others--and this is where most students get bogged down, never passing this phase of the learning hierarchy. And too often, these same people pass themselves off at a higher level than they've rightfully earned. They are typically the best in their local group and isolated and otherwise insulated from other higher level practitioners. This is often by design, since this someone at this level tends to fear--and is intimidated by--practitioners at higher levels of competence. These are the proverbial big fish in a small pond and they may remain stuck at this level for years.

My friend, Mike Mahler,
in his latest news letter, made a great point about experience: Just because a person can boast many years of experience in a domain doesn't automatically indicate equal a high level of success. The majority of experienced people in any given field are merely competent (or highly competent) and content with coasting and collecting an adequate paycheck.

Back to our ladder! Near the top end is virtuosity--and the virtuoso is an outstanding performer. These are the champions--or at least highly ranked performers--in athletics. Their skills can be extraordinary and these individuals are often mistaken as masters, but masters they are not. The virtuoso performer is typically mediocre as a teacher and coach because he is unable to break down and analyze his own prodigious skill set in order to teach others. Further, he can be impatient with beginners, capable only of teaching other virtuoso, or highly competent, students. I've seen this time after time: the teacher with amazing personal skills coupled with poor coaching skills.

The acme of the success ladder is the master. The master isn't just a virtuoso performer--he gives back to the body of knowledge. He is a co-creator in developing the art or skill in which he's involved. The master adds new twists and developments to his chosen art or profession. The true master is also a master teacher--able to explicate to--and teach--the novice. A excellent analogy for this is my chosen avocation of Brazilian jiu-jitsu. Someone doesn't know it even exists, then they hear about it and decide to check it out. Entering a few beginner classes as a white belt, they're typically confused about the goings on, but eventually things start sorting themselves out and our player gets the basics of the game. A year or so later, he's promoted to blue belt, indicating basic competency. A few years after that, he is highly competent at the purple and brown belt levels. Eventually, he may achieve virtuosity, winning championships and titles at the brown and black belt levels. Yet only a very few acquire true mastery--incredible skill doesn't equal genuine mastery in the game of jiu-jitsu.

This same hierarchy can be applied to any domain, including the field of personal training. For example, I, haven't seen people learn best from their successes but found they have more to learn from failures. In fact, I've seen people ruined by success while in pursuit of mastery. Sometimes--especially in the field of personal training--a trainer is successful using a certain programming and,
not realizing there's a better way (or even several ways) gets so caught up he's afraid to try anything else! This is something especially unfortunate: a trainer--because of a quick, initial success--completely stuck within a system and winding up complacent.

Here's another story: there was a guy who used to come into my former gym who LOVED the bench press. As a kid, he'd built a decent upper body using the bench press, so he stayed with the same routine for decades! He could get 10 reps with 225, which ain't bad for a guy weighing 168 lbs. Thus he used the same load, sets, and reps year in and year out, making zero progress whatsoever. He experienced
very sore shoulders as his rotator cuffs began deteriorating from the overuse. Yet, after carefully explaining to him there were better exercises for upper body development and even superior, newer, techniques in the bench press movement itself (not to mention the importance of balancing the bench press movement with other, compensatory exercises to minimize wear and tear on the shoulder girdle) our guy, convinced he'd lose his hard-earned gains, refused to give up his beloved routine. This, despite his utter lack of progress in the bench press for 20 years! This man was ruined by his initial success.

The situation I've described above also occurs in other domains, perhaps you can think of a few yourself. I've been a teacher, trainer, and instructor of physical fitness for over 36 years but when I first started out, my models were hard-core, get-in-yer-face drill sergeant-type coaches and teachers. You know what I mean, the ones who get up in your face, belittle your manhood and make you out like a wuss if you're not putting out the kind of energy and output they think you should be putting out. In those early days, I experienced a great deal of success in replicating this style of instruction. It seemed to work well and got me results. Those clients for whom it didn't work, I turned a blind eye and convinced myself they didn't have what it takes and that I didn't want to work with that type of client. You might say I'd been ruined by my initial success. Later, I had a client who worked as a sports-performance psychologist and he pointed out to me the harm negative feedback can do. Interestingly, even people who think they respond well to yelling and screaming actually perform better when encouraged with positive reinforcement. I began experimenting along these lines and consequently revamped my thinking with what I'd observed. Suddenly I my client list grew, with more clients staying on longer, and I experienced a concomitant increased joy in my work. This is an example of learning from failure and using it to transform a personality-driven teaching style.

In my upcoming Master Trainer Certifications, I go into great detail about the personal transformation along the steps leading to mastery. These workshops are designed for the highly competent and borderline virtuoso seeking to take their personal practice in the domain of kettlebells and body weight training to the highest level.

I've been called a master trainer, but I consider myself primarily a student, since I'm continually learning and adding new skills, failing at times, and--ideally--transcending my mistakes. There are still those times the ol' Coach doesn't think his cunning plan through! (Shocking, I know.)

If you desire to explore the path reaching the highest level in teaching, training and honing your own personal skills, I invite you to join me for my Master Trainer Certification at Maxercise in Philadelphia, the weekend of 17-18-19 April, which includes a Level 1 KB certification. I greatly appreciate that most of of my wrkshop attendees hold certificates from various other instructors and organizations yet describe a general lack of preparedness in leading group and individual kettlebell classes. For years, I've applied my considerable experience wisely, continually refining my original ideas into the penultimate formula for leading group kettlebell and body weight exercise classes. It's a gift I've always had, since honed through dedication, hard work, and learning from my success as well as failures.

So, thanks for reading and I look forward to seeing you in Philly! Enjoy the slideshow of the Wichita KB Workshop and Body Weight Certification on the right.

In Strength & Health,
Steve

Friday, March 20, 2009

Behind Closed Doors...


Remember: what goes on behind closed doors is nobody's business but your own. To satisfy your curiousity, however, I'll share with you what goes on behind the Coach's closed doors--and it ain't always pretty!

Every morning, I pick up a newspaper at the local coffee house and enjoy the mental exercise of the puzzle pages. Of course, I always peruse the headlines, which are invariably filled with unpleasantries and dire predictions.

While you may be unable to control what goes on out in the world, you can at least control your own personal environment, beginning with taking responsibility for your own body.

I find it interesting that while businesses in general are reporting downturns, my friends in fitness are reporting some upswing. People are prioritizing their expenditures and cutting the fat, selectively spending what income they have available on that which they consider most important. People are realizing they can get fantastic workouts at home and need spend neither time nor money on posh gym memberships. Yours truly has always been a fan of the home workout, of course, and even though I owned a flagship gym in Philadelphia, I always preferred my own private haven--my home and garden--to train myself. My backyard strength garden was legendary!

The last few years I've been living out a nomadic phase in my RV/van and I'm constantly on the road presenting workshops and KB/BW instructor certifications. In the process, I've perfected the on-the-road indoor/outdoor workout. I've come up with an excellent formula and with my current minimalist approach I'm in better shape now than when I owned a gym full of equipment.

Three of the implements I've found most useful--and never travel without--are my trusty Lifeline Jungle Gym, my Lifeline Heavy-Weighted Speed Rope and Lifeline Power Wheel. They are each so portable and easy to break down, adding little to my luggage while allowing me to get a complete workout in any space, no matter how large or small. I've done phenomenal workouts on Tahiti beaches, the continental divide in Iceland, the North Dakota badlands, the St. Lawrence Seaway in Maine and, of course, down those mean streets of Philly. My own personal gym is open 24/7, so even when I travel to far-off places, my equipment sits and stares at me from my open backpack, bidding me to grab it and get in a kick-ass workout.

I've always preferred to work out outdoors whenever possible, in a park or playground, but I'm not unfamiliar with the standard-issue hotel room. The following workout is an example of what goes on behind my locked doors.

First, I typically take my teen assistant to task and put her through a brutal challenge. That always stirs up concomitant feelings of pride and shame, especially hearing her whimpering response to my stern admonishments!

I've just come up with a new Power Wheel Challenge that even the most fit of you will find demanding. It's a 3-exercise circuit with the Power Wheel done nonstop and with as little rest as you can tolerate. Ideally, this will be done outdoors on a grassy stretch, but is also feasible indoors in a hallway or hotel corridor. It's a reverse ladder sequence comprised of the Atomic Push-Up, Power Wheel Walk and Power Wheel Leg Curl.

Start with
10 Atomic Push-Up
Followed by
20 paces of Power Wheel Walk

then
flip yourself over and perform
20 Power Wheel Leg Curl

then
flip yourself back over and
Power Wheel Walk
back to the starting place


Each round, you'll do one less rep of Atomic Push-Up and Leg Curl, down to a single rep, though you'll still be doing the 20-pace Power Wheel walk each round.

Umm, not so fast--you're still not done!

One of the principles I teach in my workshops is proper workout design, based on human movement patterns. To fully balance the above workout, we'll break out my other revered travel companion, the incredible Jungle Gym.

Secure the Jungle Gym into the top of a sturdy door and set the straps to an appropriate resistance length (longer is more difficult) for Body Weight Rows, also known as the Reverse Push-Up. The following is the second circuit of the workout and consists of two movements: Power Wheel Roll-Out and Body Weight Row.

Perform
10 Power Wheel Roll-Out
super set with
10 Body Weight Row
with strict form and perfect alignment

You'll finish up with an incredibly effective, cardio and hip/thigh strengthening workout I call the Alternating Pistol Reverse Ladder Sequence.

finish with

10 (assisted)Pistol
on the non-dominant leg, then
10 (assisted) Pistol on the other leg

Continue in reverse ladder fashion, as in the previous circuit, alternating legs each set--without rest--until you get down to a single rep. You'll end up performing 55 Pistols each leg (105 total) it's a real heart-thumper and thigh-burner, like a Stairmaster on steroids! Who needs a machine when you are the machine?

While these circuits are quite cardio, I still like to jump rope for 5 minutes before undertaking a workout like this. Jumping rope primes the body for the following activities, additionally working the calves, ankles and feet. If you're a beginner, thus lacking the strength to perform at this level, there is certainly nothing wrong with halving the reps, beginning with 5 reps. As a matter of fact, if you start out with 10 reps and begin petering out at 5 or 6 reps--then stop. And next time, start out with 5 or 6 reps instead of 10.

What you don't want is to drive yourself too hard on the first set. If you do, there's a good chance you won't be able to get through the workout.

This is but one example of the hundreds of workuts I have in my head. I like workouts which produce strength, endurance and cardio conditioning and a high degree of mobility. I can't think of any sport where mastering a workout like this wouldn't help you in your athletic goals.

My last three workshops were resounding successes! I presented my Body Weight Instructor trainings in Sacramento CA (at Chip Conrad's must-see facility, Body Tribe) then it was on to Wichita KS, where the school board brought me in to work with the PE staff! One of the district strength coaches, Joe Belden, is a real MaxBell afficionado and made the arrangements. I was most impressed with the high school gym. Joe's gym could rival most colleges. How many high schools do you know which offer programs like kettlebell training, canoing and an aquatics program in an Olympic-sized pool? I spent two days there, the first of which was a Body Weight Trainer certification and the second a Kettlebell Basics workshop. The very next weekend I landed in Salt Lake City at the always amazing Gym Jones. For those of you unfamiliar, Gym Jones has made their name as an elite training training center. Owned by Mark and Lisa Twight, two formidable trainers and athletes, who opened the facility for pro and top-amateur athletes.

Gym Jones first came into prominence as the originators of the 300 workout, as they whipped the cast of the eponymous movie into phenomenal shape. The gym is invite-only and is unsigned and not easy to find from the street. This was my third trip there and I was honored to train the staff in my kettlebell system. See what they had to say about it here.

Today was day two of the Steve Maxwell KB & Bodyweight training seminar at the gym.

We were honored to have Steve Maxwell in the gym for the past two days instructing us on various kettlebell and bodyweight training exercises and methods. Steve is regarded as one of the foremost experts in the nation for kettlebell instruction and he demonstrated why this weekend. We were fortunate to have the opportunity to learn from him and are greatly anticipating his next visit.

Before hopping on the bike today I dropped in on the seminar. Immediately on walking through the door I started taking notes. Steve is a master instructor, a nothing-short-of-brilliant teacher. He has taught so many, and such diverse populations that he has learned how to teach everyone from the “motor genius” to the “motor moron” with equal ease and simplicity. Sometimes the clarity and minimalism of his explanations and demonstrations dazzle. Steve explains that, “In the hierarchy of motor learning, the range extends from motor moron (extremely uncoordinated and clumsy) to motor genius (amazing grace, balance, poise and coordination).” Each requires different levels of exposure and shepherding to learn effectively. But I digress.

The first revelation on coming through the door had to do with flexibility. Steve contends that without the strength to use one’s flexibility the flexibility itself is not useful. Bingo! There are plenty of weak yoga devotees walking around, and also plenty of bound-up lifters or other athletes who under-perform due to a lack of flexibility. We can all learn to move and improve by studying the lessons of the opposite “camp.” Strength is at war with flexibility, Yin with Yang. How we balance is individual, but balance should indeed be the objective.


My MaxBells Kettlebell Instructor training is the best out there and this is affirmed when I see at least two-thirds of registrants are already certified through other programs!

Having taught the first private and corporate kettlebell group classes in the US, I've developed a unique formula for teaching kettlebells in the classroom setting. My workshops are not about showing off personal skills but demonstrating how to most effectively teach group and individual kettlebell classes.

I'm also proud to announce my Master Trainer level KB Instructor certification. This program is for candidates who've already achieved a high level of competence in the field. This course will take your teaching and coaching skills to the next level. There is a segment on program design which is alone worth the price of admission. Check it out here.

Enjoy the struggles of my aide de camp below!

In Strength & Health,
Steve



video video video video video

****************************************************************************** ASK COACH! ******************************************************************************

Q: Steve, just bought the Kettlebell 300 Challenge DVD and I look forward to using it. Curious, do you prefer working with one bell at a time or two?

A: I prefer to train with a single bell. With the level of submission wrestling and BJJ I do, the double KB workouts are too strenuous, taxing and difficult to recover from. If you're doing a lot of BJJ or wrestling, I highly recommend single KB workouts, which are much easier to recover from. I designed 300 KB Challenge as a single KB program because many of the folks at home can't afford two bells.


Q: I have a few questions about your training DVDs, specifically the 300 Spartan Workout and 300 Kettlebell Challenge.

1. Are these 300 programs primarily for men, or can women work out with them (with modifications) too?

2. Do these programs help to develop/improve overall body flexibility and stretching ability for martial arts and athletic performance?

A: Both 300 programs can be used by men and women. With the Kettlebell 300 it's simply a matter of weight selection. With Spartan 300 women may have to pick one of the modified versions. There are beginner, intermediate and advanced programs on the DVD. For much of the upper body pulling and pushing most women will need to stay in the beginner/intermediate. Both DVDs are suitable for martial artists and involve a fairly high degree of mobility and athleticism helpful to any athlete, not just martial artists.