tag:blogger.com,1999:blog-51868151402507162122024-03-12T17:35:04.973-07:00It's How You Put it Together...Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.comBlogger62125tag:blogger.com,1999:blog-5186815140250716212.post-84635997043196460842009-09-11T06:11:00.000-07:002009-09-11T06:12:23.934-07:00Thanks for checking in!<br /><br />My latest blog can be found on my site, <a href="http://maxwellsc.com/blog.cfm">here</a>:<br /><br />http://maxwellsc.com/blog.cfm<br /><br />Best,<br />SteveSteve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com0tag:blogger.com,1999:blog-5186815140250716212.post-73717328406639405672009-08-05T17:06:00.000-07:002009-08-05T17:10:41.807-07:00Tales from the Hotel "No-Tell"...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoqJpDgrMGKRjVeQL_uUL3jienHdkjIYyFjIhhSYGP2tQYqLjKlwfrKmx0mcQqaMlARJ6DZ8OaEa8YQT2SrCFnjR-cThI4oGs97T42VYFsOk9kxMtTPO2EQSHKh5MtDsE6sCIIoM6GBLw/s1600-h/IMG_1577.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoqJpDgrMGKRjVeQL_uUL3jienHdkjIYyFjIhhSYGP2tQYqLjKlwfrKmx0mcQqaMlARJ6DZ8OaEa8YQT2SrCFnjR-cThI4oGs97T42VYFsOk9kxMtTPO2EQSHKh5MtDsE6sCIIoM6GBLw/s400/IMG_1577.JPG" alt="" id="BLOGGER_PHOTO_ID_5366635883626322818" border="0" /></a>My blog has moved onto my site!<br /><br />Come check out my latest post (and see what goes on behind closed fire doors) <a href="http://www.maxwellsc.com/blog.cfm?blogID=1">here</a>.<br /><br />http://www.maxwellsc.com/blog.cfm?blogID=1<br /><br />Let me know what you think!<br /><br />Best,<br />SteveSteve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com4tag:blogger.com,1999:blog-5186815140250716212.post-31702834382266091922009-07-14T10:49:00.000-07:002009-07-14T11:47:25.830-07:00By the Sea, By the Sea--My Kettlebell & Me<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGu6lEPq6F-PqJrkBi7R0R_rCng-9-zEVxXKiqbDuT4SNN81Ebym3JqJSMldxF45nKClGU6In0VBu4spYq9LLOIJootrL8B7wdLb3FXPeiXNxQzmbeREBEk6uPMF1ngO9v6gGO64Ee68E/s1600-h/Steve_pareo.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGu6lEPq6F-PqJrkBi7R0R_rCng-9-zEVxXKiqbDuT4SNN81Ebym3JqJSMldxF45nKClGU6In0VBu4spYq9LLOIJootrL8B7wdLb3FXPeiXNxQzmbeREBEk6uPMF1ngO9v6gGO64Ee68E/s400/Steve_pareo.jpg" alt="" id="BLOGGER_PHOTO_ID_5358375567250349506" border="0" /></a><br /><br />All hype aside, the kettlebell is an extremely convenient training modality. Lately I've been doing a cycle of body weight training but with <a title="my up-and-coming kettlebell certifications" href="http://www.maxbells.com/events.cfm" id="bz9t">my up-and-coming kettlebell certifications</a> 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.<br /><br />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 <a title="sandbags" href="http://sandbagfitnesssystems.com/index.php/the-ultimate-sandbag" id="xo_j">sandbags</a>.)<br /><br /><br />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 <i>aide de camp</i>--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?<br /><br />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.<br /><br />This workout, Workout "A" is designed for core conditioning and strength.<br /><br />Workout "A" involves working the front thighs with one of my favorite movements, the <span style="font-style: italic;">Hack Squat</span>, a move in which even a light kettlebell is quite demanding. I'm pretty strong in the <span style="font-style: italic;">Hack Squat</span>, but I recommend you start out with caution, especially if you're new to this move. Even body weight <span style="font-style: italic;">Hacks</span> 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 <span style="font-style: italic;">Hack Squats</span> 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.<br /><br /><span style="color: rgb(255, 0, 0);"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/mCzX71OS-Ps&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/mCzX71OS-Ps&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object></span><br /><br /><span style="font-style: italic;">Hack squats</span> 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 <span style="font-style: italic;">Hacks</span> 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 <span style="font-style: italic;">Swing. </span>I like the <span style="font-style: italic;">alternating hammer swing</span>, 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 <span style="font-style: italic;">Hack Squat</span> and kettlebell <span style="font-style: italic;">Swing</span>--hit every aspect of the lower body, making a beautifully balanced workout.<br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/Fm-G06-l2oA&hl=en&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/Fm-G06-l2oA&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br /><br />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 <span style="font-style: italic;">Crush Push-Up</span>. It's easy to fudge this by placing the heel of the hand <span style="font-style: italic;">atop</span> the bell, but better to grasp <span style="font-style: italic;">the sides</span> of the bell, pushing hard with the hands for tremendous crushing action in the upper body. Another bad habit in the <span style="font-style: italic;">Crush Push-Up</span> 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.<br /><br /><span style="color: rgb(255, 0, 0);"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/-D3Z8RP3ECI&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/-D3Z8RP3ECI&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object></span><br /><br />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.<br /><br />I like to superset Crush Push-Ups with kettlebell <span style="font-style: italic;">Plank Rows</span>. 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 <span style="font-style: italic;">KB Plank Row</span> 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.<br /><span style="color: rgb(255, 0, 0);"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/kOWu_aZMpKk&hl=en&fs=1&"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/kOWu_aZMpKk&hl=en&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object></span><br /><br />The fifth exercise is the <span style="font-style: italic;">KB Hot Potato</span> drill. The <span style="font-style: italic;">Hot Potato</span> is unparalleled for working the obliques and intercostal muscles. The key is to <i>marry</i> 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.<br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/TI8N9JAJEe0&hl=en&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/TI8N9JAJEe0&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br />Perform the <span style="font-style: italic;">Crush Push-Up</span>, <span style="font-style: italic;">KB Plank Row</span> and <span style="font-style: italic;">Hot Potato</span> 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!<br /><br />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!<br /><br />Yours in Strength & Health,<br /><br />Steve<br /><br />Of interest:<br /><ul><li>I was recently interviewed by Caleb Queern for the FightWorks Podcast and you can listen <a title="here" href="http://thefightworkspodcast.com/2009/07/12/steve-maxwell-strength-conditioning/" id="a0qh">here</a>.</li></ul><ul><li>You asked for it, New England, and now you've got it! I'll be at the <a title="Dynamic Strength & Conditioning Gym" href="http://www.dynamicsc.com/index.html" id="vxa:">Dynamic Strength & Conditioning Gym</a> in Nashua NH presenting a kettlebell workshop and MaxBells Body Weight Trainer certification 12 & 13 September. <a title="Come join us!" href="http://www.maxbells.com/registration.cfm?registration_id=16" id="ix4e">Come join us!</a> Our host, Kevin Buckley, is <a href="http://www.youtube.com/watch?v=C0wdpndIQ7c">a great guy</a> and between him, me and the awesome facility, you're sure to be inspired!</li></ul>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com19tag:blogger.com,1999:blog-5186815140250716212.post-91817091166082058032009-07-05T13:29:00.000-07:002009-07-05T15:28:21.651-07:00Celebrate Your Independence!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM2V67jM1KSAI-N1d2WGVJ1fNe7Y4XkPA30jjn9UBMjoQP3DQDQZGkbe5v_kikmBsTI84PwHFvJ-gY_bpFbPy4Ka8eYm-SMrmFCDaxxtB5UkL4a4Bt4H74taCH_cFOyfwKsxQrH-iCXdY/s1600-h/Oceanside4Jul09.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM2V67jM1KSAI-N1d2WGVJ1fNe7Y4XkPA30jjn9UBMjoQP3DQDQZGkbe5v_kikmBsTI84PwHFvJ-gY_bpFbPy4Ka8eYm-SMrmFCDaxxtB5UkL4a4Bt4H74taCH_cFOyfwKsxQrH-iCXdY/s400/Oceanside4Jul09.JPG" alt="" id="BLOGGER_PHOTO_ID_5355092859717541458" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinXDED76Q5-0k0JZgT6ahhG7HovEyW5xK3z10HIJ0XJ07E5q_3AyiScdE55PXjNpQ1LwhN-rvYtcrrGRY6-_9JR0to-fvX4dOWdHRqgWq_hCGRQBLHxIdM-UIu6esKZl_-fTl-qNLVF7k/s1600-h/ElbowPlank.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEinXDED76Q5-0k0JZgT6ahhG7HovEyW5xK3z10HIJ0XJ07E5q_3AyiScdE55PXjNpQ1LwhN-rvYtcrrGRY6-_9JR0to-fvX4dOWdHRqgWq_hCGRQBLHxIdM-UIu6esKZl_-fTl-qNLVF7k/s400/ElbowPlank.JPG" alt="" id="BLOGGER_PHOTO_ID_5355092858655281922" border="0" /></a><span style="font-family:arial;"><span style="font-size:130%;">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.<br /><br /></span></span><br /><span style="font-family:arial;"><span style="font-size:130%;">Well, the best gyms are plentiful and free, and w</span></span><span style="font-family:arial;"><span style="font-size:130%;">hat I propose is going <span style="font-style: italic;">sans </span>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.<br /><br />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:<br /><br /></span></span><ul><li><span style="font-family:arial;"><span style="font-size:130%;">Incline Push-Ups with my feet on top of a slide</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Neutral Grip Chin-Ups on a monkey bar</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Handstand Push-Ups with feet balanced on the swing set support</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Alternating Pistols using the swing set support</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Hand Walking a horizontal pipe on the swing set cross pole</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Glute-Ham Raise with feet beneath the slide</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Pike-Up with the feet on a swing seat</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Parallel Bar Dip atop a horizontal ladder</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Hanging Leg Raise using the top support of a baby swing</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Incline Sit-Up on a see-saw</span></span></li></ul><span style="font-family:arial;"><span style="font-size:130%;">...to name a few.<br /><br />The limit, as ever, is your imagination. Next year, I'll be presenting a seminar on outdoor, natural training with my friend <a href="http://naturtraining.blogspot.com/">Dominik Fleischl</a>, who (like myself) specializes in these things.<br /><br />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.<br /><br />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, </span></span><span style="font-family:arial;"><span style="font-size:130%;">when relied upon, </span></span><span style="font-family:arial;"><span style="font-size:130%;">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!)<br /><br />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.<br /><br />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.<br /><br />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, </span></span><span style="font-family:arial;"><span style="font-size:130%;"> I'm due for an upper-body pulling workout</span></span><span style="font-family:arial;"><span style="font-size:130%;"> 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...<br /><br />The bar I selected, </span></span><span style="font-family:arial;"><span style="font-size:130%;">being ~2-1/2" thick, </span></span><span style="font-family:arial;"><span style="font-size:130%;">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.<br /><br />I am proud of this effort. At 56, this puts me in the 99.9 percentile for upper body pulling power.<br /><br />Even though my arms were trashed, for the next 20 minutes I performed alternating sets of a variety of Push-Ups and Pulls.<br /><br />I finished the workout with Elephant Walks, Hanging Leg Raise, and Horizontal Hand-Walking on the overhead pole.<br /><br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/znY1ZE0wR_g&hl=en&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/znY1ZE0wR_g&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br /><br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/S-Yhhvs53kU&hl=en&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/S-Yhhvs53kU&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object> <span style="font-style: italic;">(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.)</span><br /><br /><br />These were further finished with three static-contraction exercises:<br /><br />Side Elbow Plank (2 min each side)<br />Isometric Crocodile (2 min)<br /><br />By the end, my whole body was shaking and my muscles were pumped up to the max, thrilling the gallery of MILF onlookers...<br /><br />Here's the workout breakdown:<br /><br /></span></span><ol><li><span style="font-family:arial;"><span style="font-size:130%;">Strict, Military-Style Dead-Hang Pull-Up on a thick bar (all-out max set)</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Dive-Bomber Push-Up</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Parallel-Grip Chin-Up on the horizontal ladder</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Iranian Twisting Push-Up</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Chin-Up</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Scorpion Push-Up</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Feet-Elevated Body Weight Row</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Elephant Walk-Out w/ push-up</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Hand Walk on horizontal pole</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Close Grip Hanging Leg Raise</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Side Elbow Plank (L/R)</span></span></li><li><span style="font-family:arial;"><span style="font-size:130%;">Crocodile Pose (low push-up position)</span></span></li></ol><span style="font-family:arial;"><span style="font-size:130%;"><br />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 </span></span><span style="font-family:arial;"><span style="font-size:130%;"> superior </span></span><span style="font-family:arial;"><span style="font-size:130%;">to anything I could get in a gym.<br /><br />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.<br /><br />Here's to independence!<br /><br />In Strength & Health,<br />Steve<br /><br /><br /><br /></span></span>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com25tag:blogger.com,1999:blog-5186815140250716212.post-37332148259028770072009-06-27T10:52:00.000-07:002009-06-27T12:58:54.034-07:00Nessie Spotted!!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSP7zakOUe2lsSUGncmmm-8TzhVmHWnD1b7Dym_nAc42WX8ZjJQHRoVTmYUFPvkq7BUMZP5vI6Y7gOmWXYg-TH5Ms6kX_h6o_L0aQNqAIUjRTIy6ibbXd1K7XPF-GMa5h5S7NBkvCMEH0/s1600-h/NessieSpotted.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSP7zakOUe2lsSUGncmmm-8TzhVmHWnD1b7Dym_nAc42WX8ZjJQHRoVTmYUFPvkq7BUMZP5vI6Y7gOmWXYg-TH5Ms6kX_h6o_L0aQNqAIUjRTIy6ibbXd1K7XPF-GMa5h5S7NBkvCMEH0/s400/NessieSpotted.JPG" alt="" id="BLOGGER_PHOTO_ID_5352075109905417186" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMFrN704khnFwzPxx7Onu0KDECPzwsC4ESwY-fxBffrsjHB1FkbRqQvkMsrvFjxKw9iarGIpWzkKeTNnR46DFbVRL1fVol9ZXEoVrZafDfpdnt2-iET29mepLHG0hFXuIBtTm5WMMOCXE/s1600-h/IMG_1570.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMFrN704khnFwzPxx7Onu0KDECPzwsC4ESwY-fxBffrsjHB1FkbRqQvkMsrvFjxKw9iarGIpWzkKeTNnR46DFbVRL1fVol9ZXEoVrZafDfpdnt2-iET29mepLHG0hFXuIBtTm5WMMOCXE/s400/IMG_1570.JPG" alt="" id="BLOGGER_PHOTO_ID_5352075102743586994" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin2cFORv5hEnb4T2M5oLjAServwrdf8BeJ4rg7q0AU7HUI5CdteLsMToqdcAGndnIv9Zgh-K88bXx5EKtAel_XzASN9wg5GZvtm-9d973h3l3GoOMRoKgFCnBmn0s8VDThgKLvxvRtKms/s1600-h/IMG_1572.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin2cFORv5hEnb4T2M5oLjAServwrdf8BeJ4rg7q0AU7HUI5CdteLsMToqdcAGndnIv9Zgh-K88bXx5EKtAel_XzASN9wg5GZvtm-9d973h3l3GoOMRoKgFCnBmn0s8VDThgKLvxvRtKms/s400/IMG_1572.JPG" alt="" id="BLOGGER_PHOTO_ID_5352075099682169298" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-wTRR_HOV-nEX3VhoLUdtiOHU2ZsoCuKQ79z9yT2yqObT5XPJDcmn0bmP09hJ8MlJSiiGJoKFJyJ2BimBLIPvv-7MquYZrYgXs3_xn_03r-sWqGEFqD9TNW8bL3L1WJ02HxNRdRFUn84/s1600-h/IMG_0609.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-wTRR_HOV-nEX3VhoLUdtiOHU2ZsoCuKQ79z9yT2yqObT5XPJDcmn0bmP09hJ8MlJSiiGJoKFJyJ2BimBLIPvv-7MquYZrYgXs3_xn_03r-sWqGEFqD9TNW8bL3L1WJ02HxNRdRFUn84/s400/IMG_0609.JPG" alt="" id="BLOGGER_PHOTO_ID_5352075096744649090" border="0" /></a><br /><i><span style=";font-family:Arial Narrow;font-size:130%;" ><b><span style="color: rgb(255, 0, 0);font-size:100%;" ><span style="font-family:Arial;"></span></span></b><br /><br /><span style="font-family:georgia;">Dinnae feel bad, Nessie.... Coach has bin wrestlin' monsters since ya wer sucklin' at yer mothers teat!</span>--</span></i><span style=";font-family:Times New Roman;font-size:100%;" >Stefan "Angus Beef" Milne</span><br /><span style="font-size:100%;"><span style="font-family:Arial;"><br /><br />I recently enjoyed a wonderful stay in Austria with my friend <a href="http://www.blogger.com/naturtraining.blogspot.com">Dominik Feischl</a>. 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.</span></span><br /><span style="font-size:100%;"><span style="font-family:Arial;"><br />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) </span></span>Stefan Milne of <a href="http://www.topp1.co.uk/">TOPP1</a><span style="font-size:100%;"><span style="font-family:Arial;"> </span></span><span style="font-size:100%;"><span style="font-family:Arial;"> 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.<br /><br />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.<br /><br />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!<br /><br />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...<br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/bObFiZnjZeI&hl=en&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/bObFiZnjZeI&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><i><br /><b style="color: rgb(255, 0, 0);"><insert chasing="" nessie=""></insert></b></i><br /><br />Here's a fantastic routine to try next time you're on an outdoor holiday and chance upon a supply of large, smooth stones.<br /><br />Pick three stones: one as large and heavy as you can lift; one medium-sized; and one smaller stone that you can overhead press.<br /><br /><br />After a gentle warm-up, start with your largest rock:<br /><br />1) Perform a series of single-rep Deadlifts. Do 10-20 single reps.<br />This should be a big, heavy rock that you must struggle with to break free from gravity's grasp.<br /><br />Rest 10-sec between each rep. Each rep should feel like a near-maximal effort.<br />You'll notice immediately that deadlifting a heavy rock is waaaaaay different from a heavy barbell!<br />In fact, a stone only half the load of your best BB deadlift may defy your initial attempts at wresting it from the earth.<br />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.<br /><br />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.<br /><br /><br />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 <i>shouldering</i> 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.<br /><span style="color: rgb(0, 0, 0);"><span style="color: rgb(255, 0, 0);"><insert loch="" ness="" continuous="" clean="" press=""></insert></span></span></span></span><span style="font-size:100%;"><span style="font-family:Arial;"><br /><br />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 </span></span><span style="font-size:100%;"><span style="font-family:Arial;"> into play</span></span><span style="font-size:100%;"><span style="font-family:Arial;">.<br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/fzOpTWIx0OA&hl=en&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/fzOpTWIx0OA&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br /></span></span><span style="color: rgb(0, 0, 0);font-size:100%;" ><span style="font-family:Arial;"><span style="color: rgb(255, 0, 0);"><object height="344" width="425"></object></span></span></span><br /><span style="font-size:100%;"><span style="font-family:Arial;"><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/r9wCe8un90o&hl=en&fs=1&rel=0"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/r9wCe8un90o&hl=en&fs=1&rel=0" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br />Other options for a great stone lifting workout:<br /><br /></span></span><ul><li><span style="font-size:100%;"><span style="font-family:Arial;">Heft a heavy stone, bear-hugging it to the chest, then take it for a walk.</span></span></li><li><span style="font-size:100%;"><span style="font-family:Arial;">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.</span></span></li></ul><span style="font-size:100%;"><span style="font-family:Arial;"><br />These last two exercises add a distance factor, as opposed to simply weight and reps.<br /><br />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.<br /><br />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.<br /><br />Next came the William Wallace monument and then Arbroath, on the North Sea.<br /><br />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.)<br /><br />And while I never did roust Nessie, I did pick up the little monster pictured above and she's proven quite a handful.<br /><br />So that's the wrap-up. Enjoy the workouts and let me know how it goes!<br /><br />In Strength & Health,<br />Steve</span></span>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com2tag:blogger.com,1999:blog-5186815140250716212.post-5827802638116892522009-06-21T02:50:00.000-07:002009-06-22T01:44:23.195-07:00Coach's Great Teutonic Adventure!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjb0CExV0vSNlqJgIKMYA8WTHlvl4pIUue01-alOVsx0k8B10m8MNjK0r1j6jEm90gluh8_r1Ui1uJ3YdVmXFz97xsXVwk4xe6s_Bf6hTOvHk2O0EORibkn_O0zxAPdIbxLy4wHn8HJuc/s1600-h/SteveBjorn_cert.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjb0CExV0vSNlqJgIKMYA8WTHlvl4pIUue01-alOVsx0k8B10m8MNjK0r1j6jEm90gluh8_r1Ui1uJ3YdVmXFz97xsXVwk4xe6s_Bf6hTOvHk2O0EORibkn_O0zxAPdIbxLy4wHn8HJuc/s400/SteveBjorn_cert.JPG" alt="" id="BLOGGER_PHOTO_ID_5349736668335587890" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN8rxFtyJ1-2BSNHN4whougqiCXvIW0WPE5GkqvJ9z3EDm_x_WM2crU2lTJBPPUIqLnAvSMgH6jygiWVHe48HmIeymaqt0Bk7hDcDUB09v0t-N3cOajM3Cvc1tLo4jukUgdIzGMGT_ueI/s1600-h/BWcert_groupshotB.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN8rxFtyJ1-2BSNHN4whougqiCXvIW0WPE5GkqvJ9z3EDm_x_WM2crU2lTJBPPUIqLnAvSMgH6jygiWVHe48HmIeymaqt0Bk7hDcDUB09v0t-N3cOajM3Cvc1tLo4jukUgdIzGMGT_ueI/s400/BWcert_groupshotB.JPG" alt="" id="BLOGGER_PHOTO_ID_5349736660839805922" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFzI1qFI4IKEgVU8jwWT1qNa5JMRXpt2j6ic0rnO58KdRavWZ8YdcRaJ6oVuhSFIyYHbG1OPhENh3ImdA2hY73tWdyqNNo9zoXrNIcuaw_1PuFIeBWQbAbGP2MvozqLLOJLWcnYwnVw3w/s1600-h/CIMG1180.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFzI1qFI4IKEgVU8jwWT1qNa5JMRXpt2j6ic0rnO58KdRavWZ8YdcRaJ6oVuhSFIyYHbG1OPhENh3ImdA2hY73tWdyqNNo9zoXrNIcuaw_1PuFIeBWQbAbGP2MvozqLLOJLWcnYwnVw3w/s400/CIMG1180.JPG" alt="" id="BLOGGER_PHOTO_ID_5349736663884464642" border="0" /></a><br /><br /><br /><span style="font-size:130%;">It's been my great pleasure to meet and work with <a href="http://fighter-fitness.de/">Bjorn Friedrich</a>, <span class="blsp-spelling-error" id="SPELLING_ERROR_0"><span class="blsp-spelling-error" id="SPELLING_ERROR_0">MMA</span></span> coach and practitioner, as well as <span class="blsp-spelling-error" id="SPELLING_ERROR_1"><span class="blsp-spelling-error" id="SPELLING_ERROR_1">kettlebell</span></span> <span class="blsp-spelling-error" id="SPELLING_ERROR_2"><span class="blsp-spelling-error" id="SPELLING_ERROR_2">afficionado</span></span> extraordinaire. Bjorn chanced upon me over the <span class="blsp-spelling-error" id="SPELLING_ERROR_3"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">Internet</span></span> 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 <span class="blsp-spelling-error" id="SPELLING_ERROR_4"><span class="blsp-spelling-error" id="SPELLING_ERROR_4">kettlebell</span></span> instructor (who's just been ejected from the <span class="blsp-spelling-error" id="SPELLING_ERROR_5"><span class="blsp-spelling-error" id="SPELLING_ERROR_5">RKC</span></span>!) 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 <span style="font-style: italic;">Men's Health</span> and is a poster-boy for <span class="blsp-spelling-error" id="SPELLING_ERROR_6"><span class="blsp-spelling-error" id="SPELLING_ERROR_6">MMA</span></span>, fitness in general, and pretty much everything I stand for.<br /><br />Participants came to the seminar from as far as Norway and Ireland. Frankfurt isn't known as <span style="font-style: italic;">Airport City</span> 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 <a href="http://naturtraining.blogspot.com/">Dominik <span class="blsp-spelling-error" id="SPELLING_ERROR_8"><span class="blsp-spelling-error" id="SPELLING_ERROR_8">Fleischl</span></span></a>. 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 <span style="font-style: italic;">lord of the pull</span>...but more on that later.<br /><br /></span><span style="font-size:130%;">After a full nine hours of experiential goodness</span><span style="font-size:130%;">, the body weight cert participants left tired but happy. Each was awarded a genuine Maxwell push-up board and attractive and meaningful Level 1 <span class="blsp-spelling-error" id="SPELLING_ERROR_9"><span class="blsp-spelling-error" id="SPELLING_ERROR_9">MaxBells</span></span> certificate.<br /><br />Next up, Dominik took us home with him to the foot of the Austrian <span class="blsp-spelling-error" id="SPELLING_ERROR_10"><span class="blsp-spelling-error" id="SPELLING_ERROR_10">pre</span></span>-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 <span style="font-style: italic;">Sound of Music</span>! Visiting with Dominik was like a summertime <span style="font-style: italic;">Summit of the Masters</span>! 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-<span class="blsp-spelling-error" id="SPELLING_ERROR_11"><span class="blsp-spelling-error" id="SPELLING_ERROR_11">hards</span></span> in the Czech Republic.<br />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 <span style="font-style: italic;">Home Depot</span>. He was extremely pleased with his home-built clubs and even more so with the routines I demonstrated for him.<br /><br />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.<br /><br />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 <span class="blsp-spelling-error" id="SPELLING_ERROR_12"><span class="blsp-spelling-error" id="SPELLING_ERROR_12">pre</span></span>-alps. After, we went to another fresh, deep-water lake, seemingly a <span class="blsp-spelling-error" id="SPELLING_ERROR_13">paradise-like</span> resort for upscale Russians and Germans.<br /><br />The food in Austria is fresh and plentiful. There is an amazing 24-hour <span style="font-style: italic;">Milch </span><span style="font-style: italic;" class="blsp-spelling-error" id="SPELLING_ERROR_14"><span class="blsp-spelling-error" id="SPELLING_ERROR_13">Automat</span></span> 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 <span class="blsp-spelling-corrected" id="SPELLING_ERROR_15">formula</span> ever. Copious and frequent dosing of raw milk is certainly part of Dominik's <a href="http://naturtraining.blogspot.com/"><span style="font-style: italic;">Nature Training</span></a> manifesto and it serves him (and me) very well.<br /><br />Aside from his rope climbing and pulling abilities, Dominik is <span class="blsp-spelling-corrected" id="SPELLING_ERROR_16">inordinately</span> fond of stone-<span class="blsp-spelling-corrected" id="SPELLING_ERROR_17">lifting</span> <span style="font-style: italic;">a la</span> Steve <span class="blsp-spelling-error" id="SPELLING_ERROR_18"><span class="blsp-spelling-error" id="SPELLING_ERROR_14">Jeck</span>, and </span>introduced me to several of his pet rocks. Dominik has <span class="blsp-spelling-corrected" id="SPELLING_ERROR_19">constructed</span> 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.<br /><br />From a dead hang on the chin-up bar, perform 2 smooth and slow reps.<br />then<br />A) pull yourself up 1/4 of the range and perform a 10-second static hold<br />then<br />lower down and perform 2 more full reps<br />then<br />B) lower to the half-way point (90-degrees) and perform a </span><span style="font-size:130%;">10-second </span><span style="font-size:130%;">static hold<br />then<br />lower yourself; perform 2 more complete reps<br />then<br />C) hold the top position of the chin-up for a 10-second static hold<br />then<br />perform 2 more reps. That's one round.<br />Rinse and repeat.<br />Dominik completes two complete cycles of this <span class="blsp-spelling-error" id="SPELLING_ERROR_20">monstrosity</span>!<br /><br />In a future blog, I'll discuss how you can apply this ABC preparation work to Dips, Push-Ups and Pistols.<br /><br />I'd also like to <span class="blsp-spelling-error" id="SPELLING_ERROR_21">mention</span> that Teresa (who I trained for over a year before she could perform a <span style="font-style: italic;">single</span> 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!<br /><br />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.<br /><br />My next adventure takes me to the hills and dales of Scotland, where I challenge the the Loch <span class="blsp-spelling-error" id="SPELLING_ERROR_22"><span class="blsp-spelling-error" id="SPELLING_ERROR_15">Ness</span></span> monster to a grappling match!<br /><br />Yours in Strength & Health,<br />Steve<br /></span><br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwZvxLkhrXWMJngksgYsvWeNbnZYDvaZoHLyImOmEOuA6kxEc0fEjgeVLgdXie80eznTSx438RmHNCeLjFvOQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/9AmxXOJgOwY&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/9AmxXOJgOwY&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com8tag:blogger.com,1999:blog-5186815140250716212.post-32281792070358777292009-05-19T08:40:00.000-07:002009-05-20T07:28:12.146-07:00Stalking the Wild Picnic Table<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUXL-_0KGpt-CPfkWdWyUk2dMfYNf3lx3kG8BdAom7U-1L-zYWZJFdgmr0xNA5kOxxFvg_VKC2ezQUhIshLz5FSbJEpm4sLlMZCvHUZD6LRMIoOkAhx0kc36fkgXamVrttrBy1sAGitzg/s1600-h/IMG_1398.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUXL-_0KGpt-CPfkWdWyUk2dMfYNf3lx3kG8BdAom7U-1L-zYWZJFdgmr0xNA5kOxxFvg_VKC2ezQUhIshLz5FSbJEpm4sLlMZCvHUZD6LRMIoOkAhx0kc36fkgXamVrttrBy1sAGitzg/s400/IMG_1398.JPG" alt="" id="BLOGGER_PHOTO_ID_5337912781334715858" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGQ_RDI5Uy9_yrlRTV7NbV3W5lERPRVFRdfmQg0eNbu9sCOJZYKLtDQQqw9DMq7yEb4G93KOiTEt7-QsnICce4sTpx3ur8dvbvt68rZhidjQFqtdDaIuFGwCZyzIwXPZOj7WcpOCdxVrw/s1600-h/IMG_1405.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGQ_RDI5Uy9_yrlRTV7NbV3W5lERPRVFRdfmQg0eNbu9sCOJZYKLtDQQqw9DMq7yEb4G93KOiTEt7-QsnICce4sTpx3ur8dvbvt68rZhidjQFqtdDaIuFGwCZyzIwXPZOj7WcpOCdxVrw/s400/IMG_1405.JPG" alt="" id="BLOGGER_PHOTO_ID_5337912670965471554" border="0" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdjnhVvbeBcADrZvGkdGG8TIEtmSli8IGhOVW3Ezoagdf0hjy0XL_CmfEDL_9JoxLJk1BtjYIAWa2l4POSIrAxzf_mVr_lsSBjvQpXQc9iiPNyAeqtmtF7-LwcRQh_MFpugcYlHpk0WZg/s1600-h/IMG_1404.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdjnhVvbeBcADrZvGkdGG8TIEtmSli8IGhOVW3Ezoagdf0hjy0XL_CmfEDL_9JoxLJk1BtjYIAWa2l4POSIrAxzf_mVr_lsSBjvQpXQc9iiPNyAeqtmtF7-LwcRQh_MFpugcYlHpk0WZg/s400/IMG_1404.JPG" alt="" id="BLOGGER_PHOTO_ID_5337900021729721650" border="0" /></a><br />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.<br /><br />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!)<br /><br />In the more enlightened fitness circles, there is a trend afoot, which is to <span style="font-style: italic;">pull your own body weight, </span>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.<br /><br />If the unanticipated demand for my <a href="http://www.maxbells.com/events.cfm">body weight training certifications</a> 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.<br /><br />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.<br /><br />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!)<br /><br />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.<br /><br />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!<br /><br />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 <span style="font-style: italic;">problem-o</span>, <span style="font-style: italic;">Pistolero</span>, 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.<br /><br />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.<br /><br />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.<br /><br />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.<br /><br />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, <span style="font-style: italic;">a la</span> Sarah Connor exploiting her jail cell bunk as a Pull-Up device in <span style="font-style: italic;">The Terminator</span>.<br /><br />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.<br /><br />As you can see, no matter where circumstances may find you, there really is no reason to miss a workout.<br /><br />Attend my <a href="http://www.maxbells.com/events.cfm">body weight trainer certification</a> 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 <a href="http://www.maxbells.com/events.cfm">Body Weight Trainers certification</a> 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 <span style="font-style: italic;">MaxwellSC</span> and would love to make space for a few more friends.<br /><br />Let me know about your next roadside workout!<br /><br />In Stength & Health,<br />Steve<br /><br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dx_C9DOVZN3Wmr5JLOUVz5E06pMmlLApMFF44rxWqi2hP1kQSyCabMLMU8IsuVhpYWdOqYHQQs6UiJa5K0bnw' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dynU7UvQHJtkhlU7UA-C99yeWeHwEe0fVn6qoqg-DlMPnlrXg-EXJ4XARlcef27p0kGLEOVst6Ncg8nMoBSjw' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com16tag:blogger.com,1999:blog-5186815140250716212.post-2924168229117289382009-04-27T07:49:00.000-07:002009-04-30T09:07:52.500-07:00Refining Upon the Burpee<span style="font-family:lucida grande;"><span style="font-size:130%;">There are many ways to strengthen and condition the human body and, </span></span><span style="font-family:lucida grande;"><span style="font-size:130%;">to one extent or the other, </span></span><span style="font-family:lucida grande;"><span style="font-size:130%;">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.<br /><br />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.<br /><br />One exercise in my arsenal synthesizes many of the above attributes; I have previously written about it, the eponymous<span style="font-style: italic;"> Maxercist</span>. There exist many variations on this movement but my latest incarnation is the most satisfying yet.<br /><br />I specifically created the <span style="font-style: italic;">Maxercist</span> 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.<br /><br />To incorporate a plyometric element, I've introduced the <a href="http://www.lifelineusa.com/en/products/jump-ropes"><span style="font-style: italic;">Lifeline</span> Heavy Speed Rope</a>. 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 <span>the</span><span style="font-style: italic;"> Maxercist</span>.<br /><br /></span></span><span style="font-family:lucida grande;"><span style="font-size:130%;">In begetting <span>the </span><span style="font-style: italic;">Maxercist</span>, </span></span><span style="font-family:lucida grande;"><span style="font-size:130%;">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 <span style="font-style: italic;">muscular</span> fatigue (although that does happen in the latter rounds) but <span style="font-style: italic;">systemic</span> fatigue (from high level systemic effort) while keeping the muscles as fresh as possible. In this way, you smoke </span></span><span style="font-family:lucida grande;"><span style="font-size:130%;">not the muscles,</span></span><span style="font-family:lucida grande;"><span style="font-size:130%;"> but the system, and by "system" I mean heart, lungs, liver, kidneys, hormonal pathways, etc.<br /><br />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.<br /><br />The high-repetition of the <span style="font-style: italic;">Maxercist</span> movements also develop tendon strength. Many body weight exercise programs are rote, basic movements--which is fine--but I wanted to refine the <span style="font-style: italic;">Maxercist</span> into an elegant kinetic chain, so as to develop other attributes in addition to conditioning. These attributes include:<br /><br /></span></span><ul><li><span style="font-family:lucida grande;"><span style="font-size:130%;">agility</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">coordination</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">balance</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">grace</span></span></li></ul><span style="font-family:lucida grande;"><span style="font-size:130%;"><br />A good question to ask at this point is, <span style="font-style: italic;">Well, what is conditioning if it doesn't include these elements?</span> 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.<br /><br />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 <span style="font-style: italic;">be here, now</span>--an excellent practice for high-level athleticism.<br /><br /></span></span><span style="font-family:lucida grande;"><span style="font-size:130%;">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, t</span></span><span style="font-family:lucida grande;"><span style="font-size:130%;">he <span style="font-style: italic;">Maxercist</span> 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.<br /><br />Here is where I break down <span>the </span><span style="font-style: italic;">Maxercist</span> step-by-step and include a video performance for your entertainment.<br /><br />Equipment needed:<br />a pull-up bar, tree limb or <a href="http://www.lifelineusa.com/en/products/jungle-gyms"><span style="font-style: italic;">Lifeline</span> Jungle Gym</a>, basically something to pull youself up on.<br /><br /></span></span><ol><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Facing the bar, drop into a flat-foot squat</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Roll back into a bent-leg shoulder stand</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Exhale, lowering the legs overhead into plow position</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">suddenly reversing direction, roll back up into a flat-foot squat, then into an immediate forearm balance (Crane position)</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Hold the arm balance for 3-5seconds then,</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Explosively donkey kick the legs back, extending into the Upward-Facing Dog position then</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">lift the hips back into Downward-Facing Dog, then</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Sit into a Bear squat</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Dive through into a Low Plank Position, continuing smoothly back to</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Upward-Facing Dog, then return to Low Plank and finally push up to</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Upper Plank position</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Sit back to Bear squat, then</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Extend the legs into Downward-Facing Dog</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Leap forward into Frog position</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Stand, or jump, up to the pull-up bar in front of you</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Perform a smooth Chin-Up or Pull-Up (your choice)</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Hold 3-5 seconds in the top position, throat against the bar</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Slowly lower down to full arm's length</span></span></li><li><span style="font-family:lucida grande;"><span style="font-size:130%;">Rinse and repeat. Wipe hands on pants.</span></span></li></ol><span style="font-family:lucida grande;"><span style="font-size:130%;"><br />The way I work the sequence is as follows:<br /><br />A1) <a href="http://www.lifelineusa.com/en/products/jump-ropes">Heavy speed rope</a> x 120 skips<br />A2) <span style="font-style: italic;">Maxercist </span>x 5<br />A3) slow, smooth stability ball crunch x 10<br /><br />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.<br /><br />Your goal is smoothness, flow, and full articulation. Do not rush.<br />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!<br /><br />The <span style="font-style: italic;">Maxercist</span> is one example of many tools I carry in my kit bag. You can learn more about the <span style="font-style: italic;">Maxercist</span> and much, much more at my upcoming <a href="http://www.maxbells.com/events.cfm">Body Weight Trainer's certification</a> 3 May in Philadelphia. Or, join me and my teen <span style="font-style: italic;">aide-de-camp</span> in Frankfurt, Germany 14 June or Kevin Buckley's great new gym, <a href="http://www.dynamicsc.com/index.html">Dynamic Strength & Conditioning</a> in Nashua NH 12 & 13 September or later on in Reykjavik.<br /><br />I'm looking forward to it!<br /><br />In <span style="font-style: italic;">Strength</span> & <span style="font-style: italic;">Health</span>,<br />Steve<br /><br /><br /></span></span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxB0-_uC3lt7zdIf1WM9JWa3nOrDuOIdQDmeqvW7COyVEEz3afRGbacV55KKt30_P3Vqcx8c_RPG74Z0UcFJA' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br /><span style="font-weight: bold;">*************************************************************</span><br /><span style="font-weight: bold;">ASK COACH!</span><br /><span style="font-weight: bold;">*************************************************************</span><br /><br />Q:<span style="color: rgb(0, 0, 153);">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.<br /><br />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?<br /></span><br /><br />A: <span style="color: rgb(0, 0, 153);">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.</span><br /><br /><span style="color: rgb(0, 0, 153);">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.</span><br /><br /><span style="color: rgb(0, 0, 153);">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.<br /><br />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.</span><br /><br /><span style="color: rgb(0, 0, 153);">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.</span><br /><br /><span style="color: rgb(0, 0, 153);">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.</span><br /><br /><span style="color: rgb(0, 0, 153);">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.</span><br /><br /><span style="color: rgb(0, 0, 153);">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. </span><br /><br /><span style="color: rgb(0, 0, 153);">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.</span><br /><br /><span style="color: rgb(0, 0, 153);">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.</span><br /><br /><span style="color: rgb(0, 0, 153);">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.</span><br /><br /><span style="color: rgb(0, 0, 153);">I don't see any reason to subject the body to the the additional stress of Snatches.</span><br /><br /><span style="color: rgb(0, 0, 153);">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.</span><br /><br /><span style="color: rgb(0, 0, 153);">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.</span><br /><span style="color: rgb(0, 0, 153);">Best,</span><br /><span style="color: rgb(0, 0, 153);">Steve</span>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com14tag:blogger.com,1999:blog-5186815140250716212.post-47122432344470528682009-04-01T18:24:00.000-07:002009-04-09T18:34:58.661-07:00The Ladder to Mastery<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfgOhb1D8upxkIYAH2uCbnrGGoqXIPYPbI470SeU58-RBPSxG8Oa0h8V75C-P4uHOdWsKnwNdqxHQD_Lo4J3mPgHxdY7N3-kgeH2UyPjYi6r9TnpaJDB95f2W1NCZbeV59XzaMEblrNG8/s1600-h/coach_wichita"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfgOhb1D8upxkIYAH2uCbnrGGoqXIPYPbI470SeU58-RBPSxG8Oa0h8V75C-P4uHOdWsKnwNdqxHQD_Lo4J3mPgHxdY7N3-kgeH2UyPjYi6r9TnpaJDB95f2W1NCZbeV59XzaMEblrNG8/s400/coach_wichita" alt="" id="BLOGGER_PHOTO_ID_5322741181975041602" border="0" /></a><br /><span style="font-size:130%;"><br />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 <span class="blsp-spelling-corrected" id="SPELLING_ERROR_0"><span class="blsp-spelling-error" id="SPELLING_ERROR_0">incognizance</span></span>, 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 <span class="blsp-spelling-corrected" id="SPELLING_ERROR_1">insulate</span>d from other higher level practitioners. This is often by design, since this someone at this level tends to fear--and is <span class="blsp-spelling-corrected" id="SPELLING_ERROR_2">intimidated</span> 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.<br /><br />My friend, Mike Mahler, </span><span style="font-size:130%;">in his latest news letter, </span><span style="font-size:130%;">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 <span style="font-style: italic;">success</span>. The majority of experienced people in any given field are <span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">merely competent</span> (or highly <span class="blsp-spelling-corrected" id="SPELLING_ERROR_4">competent</span>) and content with coasting and collecting an adequate paycheck.<br /><br />Back to our ladder! Near the top end is <span style="font-style: italic;">virtuosity</span>--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 <span class="blsp-spelling-corrected" id="SPELLING_ERROR_5">performer</span> 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.<br /><br />The acme of the success ladder is the <span style="font-style: italic;">master</span>. 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 <span class="blsp-spelling-corrected" id="SPELLING_ERROR_6">twists and developments</span> to his chosen art or <span class="blsp-spelling-corrected" id="SPELLING_ERROR_7">profession</span>. The true master is also a master teacher--able to explicate to--and teach--the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_8">novice</span>. A excellent analogy for this is my chosen avocation of Brazilian <span class="blsp-spelling-error" id="SPELLING_ERROR_9"><span class="blsp-spelling-error" id="SPELLING_ERROR_1">jiu</span></span>-<span class="blsp-spelling-error" id="SPELLING_ERROR_10"><span class="blsp-spelling-error" id="SPELLING_ERROR_2">jitsu</span></span>. 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.<br /><br />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 <span style="font-style: italic;">ruined</span> by success while in pursuit of mastery. Sometimes--especially in the field of personal training--a trainer is <span class="blsp-spelling-corrected" id="SPELLING_ERROR_11">successful</span> using a certain programming and, </span><span style="font-size:130%;">not realizing there's a better way (or even several ways) </span><span style="font-size:130%;">gets so caught up he's afraid to try anything else! This is something especially unfortunate: a trainer--</span><span style="font-size:130%;">because of a quick, initial success--</span><span style="font-size:130%;">completely stuck within a system and winding up complacent.<br /><br />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</span><span style="font-size:130%;"> very sore shoulder</span><span style="font-size:130%;">s as his <span class="blsp-spelling-corrected" id="SPELLING_ERROR_12"><span class="blsp-spelling-error" id="SPELLING_ERROR_3">rotator</span></span> 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.<br /><br />The situation I've <span class="blsp-spelling-corrected" id="SPELLING_ERROR_13">described</span> 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 <span class="blsp-spelling-corrected" id="SPELLING_ERROR_14">sergeant</span>-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 <span style="font-style: italic;">think</span> 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 <span style="font-style: italic;">didn't have what it takes</span> and that I didn't want to work with <span style="font-style: italic;">that type of client</span>. 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 <span style="font-style: italic;">think</span> 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 <span class="blsp-spelling-corrected" id="SPELLING_ERROR_15">experienced a concomitant</span> increased <span class="blsp-spelling-corrected" id="SPELLING_ERROR_16">joy</span> in my work. This is an example of learning from failure and using it to transform a personality-driven teaching style.<br /><br />In my upcoming <a href="http://www.maxbells.com/events.cfm">Master Trainer Certifications</a>, 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 <span class="blsp-spelling-corrected" id="SPELLING_ERROR_17"><span class="blsp-spelling-error" id="SPELLING_ERROR_4">kettlebells</span></span> and body weight training to the highest level.<br /><br />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--<span class="blsp-spelling-corrected" id="SPELLING_ERROR_18">transcending</span> my mistakes. There are still those times the <span class="blsp-spelling-error" id="SPELLING_ERROR_19"><span class="blsp-spelling-error" id="SPELLING_ERROR_5">ol</span></span>' Coach doesn't think his cunning plan through! (Shocking, I know.)<br /><br />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 <a href="http://www.maxbells.com/events.cfm">Master Trainer Certification at <span class="blsp-spelling-error" id="SPELLING_ERROR_20"><span class="blsp-spelling-error" id="SPELLING_ERROR_6">Maxercise</span></span></a> 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 <span class="blsp-spelling-error" id="SPELLING_ERROR_21"><span class="blsp-spelling-error" id="SPELLING_ERROR_7">kettlebell</span></span> classes. For years, I've applied my considerable experience wisely, continually refining my original ideas into the penultimate formula for leading group <span class="blsp-spelling-error" id="SPELLING_ERROR_22"><span class="blsp-spelling-error" id="SPELLING_ERROR_8">kettlebell</span></span> 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.<br /><br />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.<br /><br />In Strength & Health,<br />Steve<br /></span>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com4tag:blogger.com,1999:blog-5186815140250716212.post-39801349584307246562009-03-20T16:45:00.000-07:002009-03-24T19:58:02.083-07:00Behind Closed Doors...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcE35LPTCGbKNOjOLbZF5wQS1ChhpcAArSZ_JQIfX3xUx4lK3UScP1vMLVnkozPIJBuNVE8rAHR9RPSqAVN9h5BQElIYyLBEi4XO3EpyyhibOVK4OJEAKFazHzTNb7Onh259Q_e6oArJM/s1600-h/IMG_1407.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcE35LPTCGbKNOjOLbZF5wQS1ChhpcAArSZ_JQIfX3xUx4lK3UScP1vMLVnkozPIJBuNVE8rAHR9RPSqAVN9h5BQElIYyLBEi4XO3EpyyhibOVK4OJEAKFazHzTNb7Onh259Q_e6oArJM/s400/IMG_1407.JPG" alt="" id="BLOGGER_PHOTO_ID_5316899266245224578" border="0" /></a><br /><span style="font-size:130%;">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!<br /><br />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.<br /><br />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.<br /><br />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!<br /><br />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.<br /><br />Three of the implements I've found most useful--and never travel without--are my trusty <a href="http://www.lifelineusa.com/en/products/jungle-gyms"><span style="font-style: italic;">Lifeline</span> Jungle Gym</a>, my <a href="http://www.lifelineusa.com/products/heavy-weighted-speed-rope&supergroup=410"><span style="font-style: italic;">Lifeline</span> Heavy-Weighted Speed Rope</a> and <a href="http://www.lifelineusa.com/en/products/power-wheel"><span style="font-style: italic;">Lifeline</span> Power Wheel</a>. 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.<br /><br />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.<br /><br />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!<br /><br />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 <a href="http://www.lifelineusa.com/en/products/power-wheel">Power Wheel</a> 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.<br /><br />Start with<br /><span style="font-weight: bold; color: rgb(0, 0, 153);">10 Atomic Push-Up</span><br /><span style="color: rgb(0, 0, 153);">Followed by</span> <span style="font-weight: bold; color: rgb(0, 0, 153);"><br />20 paces of Power Wheel Walk</span><span style="color: rgb(0, 0, 153);"><br />then</span> <span style="color: rgb(0, 0, 153);">flip yourself over and perform</span> <span style="font-weight: bold; color: rgb(0, 0, 153);"><br />20 Power Wheel Leg Curl</span><span style="color: rgb(0, 0, 153);"><br />then</span> <span style="color: rgb(0, 0, 153);">flip yourself back over and</span><br /><span style="font-weight: bold; color: rgb(0, 0, 153);">Power Wheel Walk</span><span style="color: rgb(0, 0, 153);"><br />back to the starting place</span><br /><br />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.<br /><br />Umm, not so fast--you're still not done!<br /><br />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 <a href="http://www.lifelineusa.com/en/products/jungle-gyms">Jungle Gym</a>.<br /><br />Secure the <a href="http://www.lifelineusa.com/en/products/jungle-gyms">Jungle Gym</a> 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.<br /><br />Perform<br /><span style="font-weight: bold; color: rgb(0, 0, 153);">10 Power Wheel Roll-Out<br /></span><span style="color: rgb(0, 0, 153);">super set with</span><span style="font-weight: bold; color: rgb(0, 0, 153);"><br /></span><span style="font-weight: bold; color: rgb(0, 0, 153);">10 Body Weight Row</span> <span style="color: rgb(0, 0, 153);"><br />with strict form and perfect alignment<br /><br />You'll finish up with an incredibly effective, cardio and hip/thigh strengthening workout I call the Alternating Pistol Reverse Ladder Sequence.<br /><br />finish with</span> <span style="font-weight: bold; color: rgb(0, 0, 153);"><br />10 (assisted)Pistol</span><span style="color: rgb(0, 0, 153);"> on the non-dominant leg, then</span><br /><span style="font-weight: bold; color: rgb(0, 0, 153);">10 (assisted) Pistol</span><span style="color: rgb(0, 0, 153);"> on the other leg</span><br /><br />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 <span style="font-style: italic;">you</span> are the machine?<br /><br />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.<br /><br />What you <span style="font-style: italic;">don't</span> 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.<br /><br />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.<br /><br />My last three workshops were resounding successes! I presented my <a href="http://www.maxbells.com/events.cfm">Body Weight Instructor</a> trainings in Sacramento CA (at Chip Conrad's must-see facility, <a style="font-style: italic;" href="http://physicalsubculture.com/">Body Tribe</a>) 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 <a href="http://www.maxbells.com/events.cfm">Body Weight Trainer certification</a> and the second a <a href="http://www.maxbells.com/events.cfm">Kettlebell Basics workshop</a>. The very next weekend I landed in Salt Lake City at the always amazing <a href="http://www.gymjones.com/">Gym Jones</a>. For those of you unfamiliar, <a href="http://www.gymjones.com/">Gym Jones</a> 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.<br /><br /><a href="http://www.gymjones.com/">Gym Jones</a> first came into prominence as the originators of the <span style="font-style: italic; font-weight: bold;">300</span> 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 <a href="http://www.gymjones.com/schedule.php?date=20090315">here</a>.<br /><br /><span style="color: rgb(0, 0, 153);"> <span style="color: rgb(0, 0, 0);"></span></span><blockquote style="font-style: italic; color: rgb(204, 0, 0);">Today was day two of the Steve Maxwell KB & Bodyweight training seminar at the gym.<br /><br />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.<br /><br />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.<br /><br />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. <blockquote></blockquote></blockquote><br /><br />My <a href="http://www.maxbells.com/events.cfm">MaxBells Kettlebell Instructor training</a> is the best out there and this is affirmed when I see at least two-thirds of registrants are already certified through other programs!<br /><br />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.<br /><br />I'm also proud to announce my <a href="http://www.maxbells.com/events.cfm">Master Trainer level KB Instructor certification</a>. 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 <a href="http://www.maxbells.com/events.cfm">here</a>.<br /><br />Enjoy the struggles of my <span style="font-style: italic;">aide de camp</span> below!<br /><br />In Strength & Health,<br />Steve<br /><br /><br /><br /></span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzleCgRRCCFMJQnrwayF0nSYRMmjexwvS7QSHsFpnk3Cjtw47GzJbTUBfEv2CK44A3Sw_DBe9eKT1eelqZd-g' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dy7NffXnuJh81y3xw4akifkauf0Rc44ECoGOOQS1aBXQW7Qxz2_GJCMIBUGiy3iG9MEN0N5537sCqJlkIqXkA' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzdpqjvWdmthgqaFC_tS0dN8DtRmcDhwII4h1R4KitXkUP0_aik938-3hBe5tJyPvuyC-20DzR_KDE9EaIKTg' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzwPthFai3QQ5eMJVZ2rz3k19YldFTZ1vPtfSYtfsGB2vSWQ-U-l5280w7PJpyyR_51TmVt7voSYQ440HW5iA' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxd4elsNSV6rjBEbD9YtC4V8eFvDkTRDqw_-EKbcX7QBSrEOunm27ru6s17iAM7e92X2UnJLSxaw53MmOwF5g' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br /><span style="font-weight: bold;">******************************************************************************</span> <span style="font-weight: bold;">ASK COACH!</span> <span style="font-weight: bold;">******************************************************************************</span><br /><br /><span style="font-weight: bold;">Q:</span> Steve, just bought the <a href="http://maxwellsc.com/store.cfm?store_cat_id=5"><span style="font-weight: bold; font-style: italic;">Kettlebell 300 Challenge</span></a> DVD and I look forward to using it. Curious, do you prefer working with one bell at a time or two?<br /><br /><span style="font-weight: bold;">A:</span> <span style="font-style: italic;"> 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. </span> <span style="font-style: italic;">If you're doing a lot of BJJ or wrestling, I highly recommend single KB workouts, which are much easier to recover from.</span> <span style="font-style: italic;">I designed <a href="http://maxwellsc.com/store.cfm?store_cat_id=5"><span style="font-weight: bold;">300 KB Challenge</span></a> as a single KB program because many of the folks at home can't afford two bells.</span><br /><br /><br /><span style="font-weight: bold;">Q:</span> I have a few questions about your training DVDs, specifically the <a href="http://maxwellsc.com/store.cfm?store_cat_id=5"><span style="font-weight: bold; font-style: italic;">300 Spartan Workout</span></a> and <a href="http://maxwellsc.com/store.cfm?store_cat_id=5"><span style="font-weight: bold; font-style: italic;">300 Kettlebell Challenge</span></a>.<br /><br />1. Are these 300 programs primarily for men, or can women work out with them (with modifications) too?<br /><br />2. Do these programs help to develop/improve overall body flexibility and stretching ability for martial arts and athletic performance?<br /><br /><span style="font-weight: bold;">A:</span> <span style="font-style: italic;"> Both 300 programs can be used by men and women. With the <a href="http://maxwellsc.com/store.cfm?store_cat_id=5"><span style="font-weight: bold;">Kettlebell 300</span></a> it's simply a matter of weight selection. With </span><a href="http://maxwellsc.com/store.cfm?store_cat_id=5"><span style="font-weight: bold; font-style: italic;">Spartan 300</span></a><span style="font-style: italic;"> 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.</span><span style="color: rgb(0, 0, 0); font-style: italic;font-family:arial;font-size:13;" ><br /><br /><br /><br /><br /></span>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com11tag:blogger.com,1999:blog-5186815140250716212.post-25993722371801324952009-02-24T17:10:00.000-08:002009-02-27T07:45:59.142-08:00What Do You See in the Mirror?<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRVuD0v-TM3eTM7HEF1KbRO4XjK8azS4PmRB7pl2Ou2406bZq2ZXlFyIF_xohfMjksxd08FxdklXdF4YSn0zMzRnoE0FqNM4FG2J2eZSDNW1oBDQWC81g6DW_aCGifExhwvMErDSORN8c/s1600-h/300-2.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRVuD0v-TM3eTM7HEF1KbRO4XjK8azS4PmRB7pl2Ou2406bZq2ZXlFyIF_xohfMjksxd08FxdklXdF4YSn0zMzRnoE0FqNM4FG2J2eZSDNW1oBDQWC81g6DW_aCGifExhwvMErDSORN8c/s400/300-2.jpg" alt="" id="BLOGGER_PHOTO_ID_5307194334008322690" border="0" /></a><br /><span style="font-size:130%;"><br />When you look in the mirror, what do you see? Do your eyes go </span><span style="font-size:130%;">immediately</span><span style="font-size:130%;"> to any perceived flaws and weaknesses, say crow's feet, wrinkles, funny nose or crooked tooth? Or, in a full-length mirror, do your eyes settle on unwanted fat pads, real or imagined physical disproportions, and other such undesirables? This is very common human response and a tremendous source of unhappiness and discontent. But it's a case of seeing the glass half-empty. From an early age, we've been taught to believe in lack and limitation. Starting in early childhood, your knowledge of the world becomes about what you cannot, and must not, do, as opposed to what is possible. Impressionable children are introduced to a finite, limited universe, full of lack and the fear of there not being enough for everyone, including themselves. This gets applied to our bodies and their potential.<br /><br />The western medical model is based upon a germ theory of disease, suggesting there are dangerous marauders out there trying to get at you and there's nothing you can do about it but remain ever vigilant and defensive. People, in turn, feel helpless when it comes to controlling their own health and bodies in such a fearful setting and the standard of medical care supports their fears.<br /><br />I believe you create your own existence with your own mind and as long as you have this ability, why not create something beautiful? Through a belief system in a universal source, you can create glowing health and well-being, both physical and mental. You can mold your body, first in the mind's eye, then manifested into flesh.<br /><br />I became acutely aware of this many years ago, when serving in the armed forces. There was a sergeant in our unit, a black guy, with one of the single most chiseled and awe-inspiring physiques I'd ever seen. Even with crappy army food, and little opportunity for decent workouts, this guy maintained a fat-free, lean, incredibly muscular and chiseled physique. One night I asked him how he kept himself in such great condition, since I'd never actually seen him work out. He replied that every night, before he went to bed, he'd see his body in his mind's eye, exactly the way he wanted it to be. He'd take a mental scan and visualize himself as physical perfection. He further used the same technique for any ailments or health problems that might crop up. Indeed, I never saw him sick or with a cold, although others around him were perpetually coughing, sneezing or even bed-bound with the flu. This guy was able to transcend what other people consider normal, by controlling his subconscious mind.<br /><br />Now many years later, after studying the techniques of mind science, I understand that everyone has the power to control their circumstances, including their health, through the power of the mind. I say it's science because there's a formula which can, if used properly, repeatedly produce the same results. One of the main principles requires never focusing on negative circumstances. Another tenet is that just because someone believes something doesn't mean it's real! So much of the world is illusory. Things aren't what they seem.<br /><br />The same idea can be used with finance, relationships and living situations. Since this blog is geared towards fitness and health, I'll describe an effective technique for improving your health, well-being and physical beauty. These techniques have worked well for me and others. Caveat: you must have faith in the invisible laws of the universe to experience success.<br /><br /></span><br /><span style="font-size:130%;">1. When looking in a mirror, whether full-length, bathroom or plate glass window, NEVER allow your eyes to focus on any one thing. Take in the whole image and if anything, allow your attention to remain on something you find pleasing.<br /></span><br />2. <span style="font-size:130%;">If you DO find yourself dwelling on something in a negative way, quickly dismiss it and chase it with a positive statement or affirmation. For example, if your eyes glance upon a roll of unwanted flesh in the mid-section, and you begin to generate a feeling of loathing, upset or disappointment, before the self-condemnation begins to accumulate, quickly dismiss the situation by claiming that no such thing exists in your world and further, that only physical perfection can manifest in same. Claim the perfect condition by saying, my waist is muscular, fat-free and perfectly proportioned in every way--or words to such effect. In this way, you are already programming the subconscious mind by exchanging negative thoughts for positive. You see, a person who believes in fatness and ugliness, will allow the habits of the fat and ugly, such as overeating and sloth. When you commence programming your mind with thoughts of beauty and perfection, you'll automatically begin to go about doing those things that create same. At nighttime, in the moments before falling asleep, the subconscious is most open to programming. At this time, take a mental inventory of the body and see it as perfect. Do not worry about its present condition. It's a known fact the body completely changes every cell within every seven year. Some cells reinvent themselves more often, for example, taste buds regenerate every 10 days. All change takes time; there are laws of the physical world at work here. Realize that it was negative programming which created the imbalance and poor body in the first place and the same mental faculties can be used to correct the situation. So, as you're laying in bed before the nightly slumber, image the perfect body and--this is very important--generate deep feelings of gratitude and joy as if what you desire has already been accomplished. In reality, time is a mere illusion and everything happens in the now.</span><br /><span style="font-size:130%;"><br />3. If your mind is weak and you have trouble imaging your body, don't worry, like the body, the mind will strengthen. In the mean time, here is a technique that can assist you in bridging the gap while you build your mental equivalent. Look through a fitness magazine and pick out the physique of an athlete, model, actor upon whom you'd really like to model yourself. This person, of course, should have a similar bone structure and proportions as you. Visualize this image in your mind's eye. Make copies of this image and place them around your home on the bedroom, bathroom mirrors and refrigerator. You may choose top put one on the car dashboard. Put this image on your desktop. Gaze on it for a few moment and closing your eyes, see this image as if looking at this person from a distance, then switch the point of view so that you're looking at the body as if it's your own body and through your eyes, so that the arm in the image is your arm, the leg your leg, not a third person. I myself have a picture of Gerard Butler from the 300, looking totally buffed and ripped. I'm able to see myself in the mind, but I still value certain outside images. You can also imagine yourself eating perfectly and training with intensity. The mind is extremely powerful and will create what it is you focus upon. The life you have right now; the partner you're with or without; the circumstances in which you live; the money you hold in the bank; the body you inhabit are all a consequence of the focus you hold in the mind, whether you are aware of it or not. By increasing your awareness of this fabulous tool, you can program and use it to make your wildest dreams come true.</span><br /><span style="font-size:130%;">If you're used to this blog covering one-arm push-ups and swinging kettlebells (and that's all very important!) I want to remind you that the most important implement in your fitness arsenal is your higher mind power and how it connects you to the universal laws.<br /><br />You are all invited to join me in my own quest for superior living and health at my upcoming workshops and certifications--I'm visualizing you there, now! <br /><br />My body weight certification is popular with professionals and non-professionals alike. Body weight exercise seems so simple, does it not? But the reality is that for most people, they are the hardest and most demanding exercises. Many people simply give up trying to do chin-ups and pull-ups. But it's simply a matter of someone showing and teaching how to get the most out of these magnificent bodies of ours. Read <a href="http://www.mrlowbodyfat.com/?p=1608">here</a> about one participant's experience, and then get thee nigh to Corte <a href="http://www.maxbells.com/events.cfm">Madera; Wichita; Salt Lake City; Philadelphia; Frankfurt</a>; Reykjavik or Hilo!<br /><br />Best,<br />Steve<br /><br /><span style="font-weight: bold;">************************************************************</span><br /><span style="font-weight: bold;">Ask Coach!!!</span><br /><span style="font-weight: bold;">************************************************************<br /><br />Q: <span style="font-family:trebuchet ms;"> </span></span></span><span style=";font-family:trebuchet ms;font-size:130%;" ><span style="font-weight: bold;"><span style="font-size:100%;"> </span></span><span style="font-size:100%;"><span style="font-style: italic;">...I have your videos and I love them but I have a problem: I moved to a new house and I work out in my basement which has a low ceiling. I like to do Bottoms-Up Military Presses and I'm not able to do these now. Is it safe to press off your knees or your butt?</span></span></span><br /><br /><span style="font-weight: bold;">A:</span> The solution is simple: sit on a narrow bench and do seated Cleans and Military Presses.<br />Even regular Cleans, done seated, have a tremendous effect on the upper neck and traps. They were favored by the old Russian KB lifters.<br /><br />Expect these to be a great deal harder than from standing.<br /><br /><span style="font-weight: bold;"><br />Q: <span style="font-family:trebuchet ms;"> </span></span><span style=";font-family:trebuchet ms;font-size:130%;" ><span style="font-weight: bold;"><span style="font-size:100%;"> </span></span><span style="font-size:100%;"><span style="font-style: italic;">I'm interested in the <a href="http://pushupboard.com/">Push-Up Board</a>; I've been having trouble with push-ups lately. It seems my inside left elbow gets puffy and inflamed. Could the <a href="http://pushupboard.com/">Push-Up Board</a> keep this from happening?</span></span></span><br /><br />A: The push-up is a very natural movement and should cause neither pain, inflammation nor irritation. What's most likely happening is that you're flaring your elbows out to the side and misaligning your hands.<br /><br />While I can't promise the Push-Up Board will correct your personal misalignments, it certainly won't hurt. The instructional DVD for the board will assist you with proper alignment; it's fully explained and demonstrated and should go a long way toward getting you doing pain-free push-ups.<br /><br />Another explanation is if you're excessively overweight--if you're really heavy--your upper arms may not be capable of supporting the body weight. If that's the case, you'll also need to lose a few pounds.Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com15tag:blogger.com,1999:blog-5186815140250716212.post-29628510386994672342009-02-17T16:46:00.000-08:002009-02-23T20:26:47.531-08:00Summit of the Masters!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfAoNWIxPZ6vTIJpr9eC6kEKfHJaNFJaHV8szLjCaCedpZ8xsNdVaTKyJVdKnuu9zH6PAK_b8zgpHYxHHbAxS02EuvOJH3SITYFO7Nlk6DnR2M_DlTM6s1q49AwXEyFx2sonGk8uU39LU/s1600-h/IMG_1293.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfAoNWIxPZ6vTIJpr9eC6kEKfHJaNFJaHV8szLjCaCedpZ8xsNdVaTKyJVdKnuu9zH6PAK_b8zgpHYxHHbAxS02EuvOJH3SITYFO7Nlk6DnR2M_DlTM6s1q49AwXEyFx2sonGk8uU39LU/s400/IMG_1293.JPG" alt="" id="BLOGGER_PHOTO_ID_5304202308950208690" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWq2UtL-RWx8aD-Y9wg8y8MQ7Rk-ztkYCIKwHag0mwGtPXk2I5TqfGzA4xhkz2vMaPlnYDLdbRGsTqwFNPgGOHKxjlaUyUjYBfS4Q0XYKkwUCYo3Q3aGau-vql9S1gFUBPXhv4ETn1kdQ/s1600-h/IMG_1302.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWq2UtL-RWx8aD-Y9wg8y8MQ7Rk-ztkYCIKwHag0mwGtPXk2I5TqfGzA4xhkz2vMaPlnYDLdbRGsTqwFNPgGOHKxjlaUyUjYBfS4Q0XYKkwUCYo3Q3aGau-vql9S1gFUBPXhv4ETn1kdQ/s400/IMG_1302.JPG" alt="" id="BLOGGER_PHOTO_ID_5304202301903995602" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmNtNStcTiPEA-zl3dBVPH8dNzqK5NXtMuOlDmnqrMYKMdz5Tjpd9zvKNTf3SzTu_KAl5dYtm-3oATuc2C0-Bopqekz-Bgh3iooj1Dq2x5GOFPg727Nu3vQzFUuu8zqI7M5WMxAymBST4/s1600-h/IMG_1326.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmNtNStcTiPEA-zl3dBVPH8dNzqK5NXtMuOlDmnqrMYKMdz5Tjpd9zvKNTf3SzTu_KAl5dYtm-3oATuc2C0-Bopqekz-Bgh3iooj1Dq2x5GOFPg727Nu3vQzFUuu8zqI7M5WMxAymBST4/s400/IMG_1326.JPG" alt="" id="BLOGGER_PHOTO_ID_5304202298561112274" border="0" /></a><br /><span style="font-size:130%;">Hello,<br />Team <span style="font-style: italic; font-weight: bold;">Maxercise</span> gang!<br /><br />I count all of you who read my blog and send your kind comments (many of you at the far reaches of the world) as part of my extended team.<br /><br />Your intrepid coach, always searching and seeking, passed a marvelous weekend in the Danish wonderland known as Solvang CA, where I'd arranged to meet two of the most interesting characters in the fitness biz, <a href="http://movnat.com/">Erwan LeCorre</a> and <a href="http://barefootted.com/">Barefoot Ted</a>. I've spoken before about Georges Hebert and the <span style="font-style: italic;">Methode Naturelle</span>. Well, last Sunday I finally met the guy who continues to carry Hebert's torch. His name is Erwan and he's spent many years researching and refining the Hebert methodology. He read my blog recently and contacted me, sending along what I consider one of the most beautiful physical culture <a href="http://www.youtube.com/watch?v=SKGF-ErsJiI">video clip</a><a href="http://www.youtube.com/watch?v=SKGF-ErsJiI">s</a> I've ever seen. Erwan is re-establishing the Hebert method in an updated version which he calls MovNat </span><span style="font-size:130%;">and you'll be hearing about it very soon. He has an upcoming 12-page pictorial in April <span style="font-style: italic;">Men's Health</span> in what is sure to be a landmark piece. You heard about it here, first!<br /><br />The original <span style="font-style: italic;">Methode Naturelle</span> was created in 1905 while Hebert was a French navy officer and was used to train thousands of French Marines; it was then taught at an institute of physical education, called the College d'athletes, in Reims, France</span><span style="font-size:130%;"> prior to World War I. It is based on natural human movement capacities. Modern man, by the turn of the twentieth century, had already become disassociated with the physical body and 100 years later people think of working out as churning out miles on the StairMaster or treadmill or dumbbell movements in front of the mirror. Erwan, the direct inheritor of Hebert's method, intends to turn the fitness industry upside-down, returning to a more innocent time of moving the body as it was meant to be used. This includes:<br /></span><ul><li><span style="font-size:130%;">walking</span></li><li><span style="font-size:130%;">running</span></li><li><span style="font-size:130%;">jumping</span></li><li><span style="font-size:130%;">balancing</span></li><li><span style="font-size:130%;">moving on all fours</span></li><li><span style="font-size:130%;">climbing</span></li><li><span style="font-size:130%;">lifting and carrying (all sorts of objects)</span></li><li><span style="font-size:130%;">throwing and catching</span></li><li><span style="font-size:130%;">defending (including striking, wrestling and grappling)</span></li><li><span style="font-size:130%;">swimming</span><br /></li></ul><span style="font-size:130%;">How many people do you know who include all of these elements into their workouts? Erwan does</span><span style="font-size:130%;"> all of the above on a regular basis, combining them in sessions involving many variations of each natural movement capacity.</span><span style="font-size:130%;"> My own methods are more similar than not.<br /><br />He's a most affable young man and passionate about his philosophy of exercise (note to the ladies, he asked that I mention he is single.) He's tall and lean with a wiry, muscular physique and he moves with the ease and grace of a panther or...a natural human. He brought a memory stick of images and gave me a full historical presentation on my laptop of Hebert and <span style="font-style: italic;">Methode Naturelle</span>.<br /><br />After we'd sat around jawing for a while, we decided to drive into town and get something to eat (well, we were actually thrown out by our hosts, but that's another story.) Erwan said he needed to move a bit and asked us to pick him up further down the road...and literally took off like a gazelle. Driving along the country road, I thought he must have taken a wrong turn because I didn't see him anywhere in sight. When finally, over the next rise, there he was, at full speed, with an effortlessness that could only be ascribed to a wild animal. I was all the more impressed since he was running barefoot...which brings me to the second interesting character I met over the weekend, who calls himself <a href="http://barefootted.com/">Barefoot Ted</a>.<br /><br />Ted is a leader of the barefoot running movement. On his <a href="http://barefootted.com/">website</a>, he's documented some incredible barefoot feats. He has studied and trained with the Tarahumara Indians, who are considered the greatest distance runners on earth. Ted adopted their running style and goes either completely unshod or dons Vibram Five Fingers. He has also experimented with traditional native sandals and has run hundreds of miles in his home made huaraches. I've long been an advocate of barefoot training and I consider over-engineered running shoes as more of a detriment than aid. Ted is certainly in agreement. Thick cushioned running shoes create a <span style="font-style: italic;">neural amnesia</span> wherein the brain loses track of the foot in space. Worse, cushioned running shoes encourage heel striking whereas the ancient way has always been running off the balls of the feet.<br /><br />I've been an outspoken critic of so-called cardio exercise, and even wrote an inflammatory blog on the ten reasons I don't do "cardio". I do, however, enjoy using my body as it was meant to naturally be used, which includes running through forests and sprinting on beaches. I don't look upon these activities as "cardio" or "calorie-burning" (although they are both) I see them as skills. Moving your body along a winding forest path, jumping over roots and rocks; making steep climbs and descents, is what our bodies were designed to do. this is a far cry from running like a domesticated rodent inside a stuffy gym under the spell of iPod and mirror. Running barefoot through a natural landscape provides a genuine skill element. My friend, the yoga master Andrey Lappa, used to run barefoot though rough terrain in the night to develop his sensory perception to such a high point he could slip and slide through the woods as comfortably as a wild beast.<br /><br />Running on the balls of the feet is exhilarating and far less stressful to the knees, hips and low back. I'm very impressed with Ted's accomplishments. I have been trail running in minimalist footwear for some time, but Ted and Erwan have beyond-inspired me. My girlfriend has been running barefoot for many years (or in Vibrams) and she runs like a deer. She effortlessly runs over some of the roughest terrains and has some of the finest developed feet, ankles and calves I've ever seen. After looking at some photos of Ted and Erwan running barefoot in the snow just a few miles out of downtown Los Angeles, I pulled out my dusty Vibrams and slid them on my feet. After a push-pull workout, with bonus Pistols, I started my barefoot run (in the middle of a rainstorm) at a slow and easy pace, so my feet would adapt. The rain-soaked muddy trail offered the perfect soft surface for my feet. </span><span style="font-size:130%;">After my run, I felt ecstatic. Interesting enough, barefoot running is so efficient--and thus less taxing--that despite not having run in a while, I felt great. I like this natural movement technique and will be including it as part of my kettlebell and body weight regimens.<br /></span><br /><span style="font-size:130%;"><br />I recommend anyone interested in this type of training to check out <a href="http://barefootted.com/">Ted</a> and <a href="http://movnat.com/">Erwan's</a> sites and to view <a href="http://www.youtube.com/watch?v=SKGF-ErsJiI">Erwan's video</a> again and get a copy of April <span style="font-style: italic;">Men's Health</span>. This type of training is so far removed from the pavements and typical indoor gym workouts as to be incomparable. Caveat: If you wish to throw off your shoes and get started, begin slowly, in order for the feet to adapt. As a matter of fact, it's not only your feet which need to adapt but your entire running form.<br /><br /></span><span style="font-size:130%;">If you'd like to learn more about my natural body weight movement and conditioning system, I have several <a href="http://www.maxbells.com/events.cfm">upcoming instructor training events and workshops.</a><br /><br />In Strength & Health!<br />Steve<br /><br /><br /><br /></span>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com11tag:blogger.com,1999:blog-5186815140250716212.post-16266703394918618162009-02-03T09:16:00.000-08:002009-02-03T10:17:40.828-08:00Forget the Economy! Why You Can't Afford to NOT Do Online Training<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.maxwellsc.com/maxercise/images/davidm-b.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer; width: 300px; height: 260px;" src="http://www.maxwellsc.com/maxercise/images/davidm-b.jpg" alt="" border="0" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.maxwellsc.com/maxercise/images/davidm-a.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer; width: 220px; height: 264px;" src="http://www.maxwellsc.com/maxercise/images/davidm-a.jpg" alt="" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><span style="font-size:130%;"><br /><br /><br /><br /><br /><br /><br />It's over one month into the new year already! Time to stop licking the financial hemorrhage wounds and get your priorities back on track. Since so many people experience limited finances, it's important not to waste money on BS. You want to spend it on what's really important. What could be more important in this world than your physical health and well-being? You don't need to go out to dinner or otherwise seek entertainments or other dissipations but you DO need to maintain top physical shape and condition. When you look and feel your best, you feel good about yourself and you attract positive circumstances. It's difficult to attract goodness and beauty when you're feeling bad (and looking worse!)<br /><br /></span><span style="font-size:130%;">One of the most frequent emails I get (of hundreds each week) is how do I organize my workout routines and what equipment do I need to achieve my goals? Often the requester lists the variety of what they are already doing and overall exhibit utter confusion about how to put it all together.<br /><br />It's no accident that this is what I selected as my motto: It's how you put it together--because this is what I do best. There are countless people out there spending time working out without a clue of what's best for them. They show up in body but often fall short in mind. I've seen this in commercial gyms all across this country and beyond: people going through the most haphazard routines, using atrocious, if not downright dangerous form, and oft-times partaking in almost bizarre workout rituals without rhyme nor reason. Sometimes it's apparent they're following some type of plan, usually a cookie cutter plan from a fitness magazine, the old one-size-fits-all-but-not-me. Some of these programs are pretty decent but, once again, people fall short on execution, and it's painfully obvious they haven't received any instruction on how to perform the given exercises.<br /><br />The majority of people need <span style="font-style: italic;">some</span> type of guidance. Most gyms won't provide any type of workout programming unless you sign up for personal training and a good personal trainer is worth his weight in gold, but the good ones are few and far between. Most are amateurs themselves merely biding time until they get a real job. It's rare to find a true professional who's dedicated himself and chooses personal training as a full-time career. And these guys don't come cheap! They're the ones charging between $200-500 an hour and more.<br /><br />Don't waste your money on the typical Gold's bench-press denizen. In this world, you get what you pay for, and the typical $25-35 an hour trainer is pretty much a waste of your valuable earnings.<br /><br />If you're motivated enough to get yourself to the gym and don't need any hand-holding on the treadmill or Stairmaster, then you might consider an alternative: online personal training. Once again, if you can't get your ass out of bed in the morning, this, too, is a waste of your money. BUT...if you're simply confused and need someone to organize your training, put together a great routine and assist you in focusing on short and long-term goals, as well as providing the latest nutrition and supplement information, then this is where guys like me come in.<br /><br />Don't get me wrong: online personal training is also fraught with hucksters and snake oils and you must show discernment to make sure you're getting your money's worth. I've heard some horror stories from clients! One was told to buy a certain book and turn to page, let's say, page 72, where he would find his program!<br /><br />I've heard other online trainers, some of my colleagues, talk about how they keep cookie cutter programs on file and to download and send because "hey, they get what they pay for, right?" and advise me to do the same. This is tantamount to the personal trainer who takes a seat during his client's workout, engaging them all the while in mindless chatter.<br /><br />So, how do you know if online training--and the online coach--is the real deal?<br /><br /><span style="color: rgb(51, 51, 255); font-weight: bold;">1) The trainer should have impeccable credentials and reputation<br /></span> <span style="color: rgb(51, 51, 255); font-weight: bold;"><br />2) Individualized workouts should be the rule<br /><br /></span> <span style="color: rgb(51, 51, 255); font-weight: bold;">3) Complete goal-setting should be done up front--both short and long-term plans<br /><br /></span> <span style="color: rgb(51, 51, 255); font-weight: bold;">4) A complete health and fitness questionnaire to learn your lifestyle and habits</span> <span style="color: rgb(51, 51, 255); font-weight: bold;"><br /><br />5) A total fitness assessment, including structural analysis</span><br /><br /><span style="color: rgb(51, 51, 255); font-weight: bold;">6) The trainer should be accessible for questions and should respond to, or at least acknowledge, requests within a reasonable time frame</span><br /><br /><span style="color: rgb(51, 51, 255); font-weight: bold;">7) A good online personal trainer expects to peruse your training log every week and responds with appropriate upgrades</span><br /><span style="color: rgb(51, 51, 255); font-weight: bold;">8) Your programs are regularly </span></span><span style="font-size:130%;"><span style="color: rgb(51, 51, 255); font-weight: bold;">changed up</span></span><span style="font-size:130%;"><span style="color: rgb(51, 51, 255); font-weight: bold;"> as you adapt to--and master--your routine<br /><br /></span> <span style="color: rgb(51, 51, 255); font-weight: bold;">9) The effective trainer is an example of his own work and theory--beware the fat trainer hiding behind the anonymity of the keyboard, meting out punishments he will not--and cannot--undertake himself!</span><br />I'm not saying a guy needs to be Superman, but anyone espousing training philosophy needs to model his own advice to provide a good example for his clients.<br /><br /><span style="color: rgb(51, 51, 255); font-weight: bold;">10) Your trainer should figure out how to work around you--the individual</span><br />He should enable you to work with minimal equipment, provide travel and vacation routines, help you peak for special events, work with you through any injury or illness and, above all, be engaging and fun.<br /><br />The workouts should not be drudgery, but exciting--or at least interesting--challenges. Hard work, perhaps, but adventures nonetheless.<br /><br />In this day and age of perceived economic woe and collective fear mentality, you might tend to shrink and pull back from what's genuinely important: your health is your most precious asset. Ask any billionaire laying in bed with a degenerative, chronic disease and he'll tell you all he'd trade for a robust and healthy body. Yet <span style="font-style: italic;">you</span> needn't spend millions; like most people, you simply need safe, sane wisdom and guidance. You won't get good personal training for less than $100 a session and most people aren't willing to pay it.<br /><br />In these times, <a href="http://www.maxwellsc.com/services.cfm">online training</a> makes sense and can provide you with the real nuts and bolts of what you need for productive workouts. Those of you who've been suffering from confusion can pay me, now, or pay the doctor later!<br /><br />With <a href="http://www.maxwellsc.com/biography.cfm">Steve Maxwell</a>, it's the real deal.<br /><br />PS. My <a href="http://www.maxwellsc.com/">website</a> has been re-done. I've got a new and terrific, motivated, web guy and I'm very happy with the new site. Take a <a href="http://www.maxwellsc.com/">look</a> and let me know what you think.<br /><br />I've got several <a href="http://www.maxbells.com/events.cfm">workshops</a> coming up and they're filling up, so if you want to decipher body weight exercise, kettlebells and joint mobility, come meet me in person and let's get some work done! Check out the Level 2/Master Workshops.<br /><br />There's still space in the <a href="http://www.maxbells.com/events.cfm">Body Weight certification</a> this Saturday 7 February in Sacramento. I'd love to meet you there and help you maximize your body weight potential.<br /><br />Yours in Strength & Health!<br />Steve<br /><br /><br /><br /><span style="font-weight: bold;">************************************************************************</span><br /><span style="font-weight: bold;">Ask Coach!!!!!</span><br /><span style="font-weight: bold;">*************************************************************************<br /><br />Q: <span style="font-style: italic;"> </span></span></span><span style="font-style: italic;font-family:MS Sans Serif;font-size:130%;" >...I thought I had a minor strain after several 1-minute sets of 2-Arm Long Cycle//24kgs w/30-sec rest intervals, followed by a rack lunge/Renegade Row superset and a Hindu push-up/Hindu Squat superset on 12-26-08<br /><br /></span> <div style="font-style: italic;"><span style=";font-family:MS Sans Serif;font-size:130%;" >I backed off, but continued to train, and finished it off on 1-2-09 with 1-min sets of 2-Arm Long Cycle /32kgs. I finally went in and had it looked at on 1-19-09.<br /><br />He looked at me when I walked in and immediately said, "You tore it."<br />About 1/3 is torn along the clavicle.<br /><br /></span></div> <div style="font-style: italic;"><span style=";font-family:MS Sans Serif;font-size:130%;" ><span style="font-style: italic;">It's really forced me to pack my shoulders and engage my lats during push-ups, very slow, tight, and under control is the only way I can tolerate it. Presses, Jerks, Snatches all cause pain. Push Ups, sometimes; Pull-Ups, Swings, and the Rack position all cause discomfort.</span><br /><span style="font-style: italic;">--JB<br /><br /></span></span><span style="font-size:130%;"><span style="color: rgb(204, 0, 0);"><br /><span style="font-weight: bold;">A: </span> I've had great success training through injuries using the Super-Slow technique: basically, very high-tension, slow-motion repetitions using no momentum whatsoever, nor any ballistic stress.</span><br /><br /><span style="color: rgb(204, 0, 0);">The idea is to perform the negative in about 5-sec, with a slow reversal and the positive in about 10-sec, meaning that in 1-minute you'd do only four reps, at most.</span><br /><br /><span style="color: rgb(204, 0, 0);">Many people, even with severe muscle pulls, find they can do the slow, controlled reps like this.</span><br /><br /><span style="color: rgb(204, 0, 0);">To keep up your pulling strength, try the super-slow Body Weight Row, w/ scapular retraction at the top of the movement.</span><br /><span style="color: rgb(204, 0, 0);">A good workout right now is a steady diet of BW Rows, Push-Ups and (assisted) Pistols.</span><br /><br /><span style="color: rgb(204, 0, 0);">If movement is too painful, static contractions, with no movement at all, have proven to be very useful.</span><br /><br /><span style="color: rgb(204, 0, 0);">Picking the weak range in certain exercises can be organized into a very effective workout, for example, holding the bottom part of a push-up, with the chest an inch off the floor, is a brutal chest workout, but safe, since there's no movement.</span><br /><br /><br /></span> <br /><span style=";font-family:MS Sans Serif;font-size:130%;" ><span style="font-style: italic;"></span><br /><br /><span style="font-weight: bold;"></span></span><span style="font-size:130%;"><span style="color: rgb(0, 0, 153); font-weight: bold;"></span></span><br /><span style=";font-family:MS Sans Serif;font-size:130%;" ><span style="font-weight: bold;"></span><br /></span></div><span style="font-size:130%;"><span style="font-weight: bold; font-style: italic;"></span><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /></span>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com2tag:blogger.com,1999:blog-5186815140250716212.post-53551548494044241932009-01-13T16:54:00.000-08:002009-01-13T20:42:23.013-08:00The Greatest Exercise Machine of All<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRnC2eQOdhyMaG1k7WSYdyhHc9LNlCw79HloFAXD7fWVdRXovzPVNWBf-KgjTWvv1uUZZlH2Q3jqIRnXkY_BheM4KHvcf_Dcvpe-h3-K6zKxrwnct6WVCLZxnU4AsRVchrfpa4bkGaxqI/s1600-h/L-Seat.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRnC2eQOdhyMaG1k7WSYdyhHc9LNlCw79HloFAXD7fWVdRXovzPVNWBf-KgjTWvv1uUZZlH2Q3jqIRnXkY_BheM4KHvcf_Dcvpe-h3-K6zKxrwnct6WVCLZxnU4AsRVchrfpa4bkGaxqI/s400/L-Seat.JPG" alt="" id="BLOGGER_PHOTO_ID_5290973234895682450" border="0" /></a><br /><span style="font-size:130%;">There are many effective ways to train. Almost every gym boasts dumbbells--by far the most popular tools--barbells and machines. Recently, kettlebells, clubbells, macebells, sandbags and stone lifting have enjoyed a resurgence.<br /><br />But with the exception of gymnastic rings, you don't hear much talk about body weight training. When you <span style="font-style: italic;">do</span> see, or hear of, body weight training, it's usually push-ups and lunges in the most grievous form imaginable and it's obvious the average trainer either doesn't take the time to teach proper technique or is himself ignorant of it. The former is indolence and the latter, simple incompetence. Any trainer can plop a client onto a machine, or show even the most overweight person to wave around light dumbbells and three-pound medicine balls (which, in most gyms, constitutes so-called <span style="font-style: italic;">functional training</span>) but it takes a master trainer to bring the deconditioned client around to pushing and pulling their own weight. Hell, most trainers can't even do it themselves!<br /><br />These feats aren't easy and also require great patience on the trainer's part: I've worked with non-athletic female clients with weight-control issues for over a year's time before they could perform their first full-range body weight chin-up--and the effort is well worth it! For many people, their first chin-up is a cherished milestone in their lives--that's how powerful the feeling of mastering (or mistressing) your own body weight can be. And after the first rep, there's no stopping them! Soon it's two, three, four, five chin-ups--and beyond--and all coming quite quickly.<br /><br />In my workshops I demonstrate five different chin-up strategies to take you and your clients from zero to hero.<br /><br />I love the variety of training modalities available and have done it all all, more or less, at one time or another...BUT if I were forced (through bizarr-o circumstances) to choose only ONE, it would be body weight conditioning and training (and when I say <span>conditioning</span>, I mean simultaneous increases in strength, endurance and cardiovascular fitness.)<br /><br />Strong words from the man who's built his reputation as one of the three kings of kettlebells!<br /><br />Here are ten reasons why I prefer body weight exercises and training over all else.<br /><br /><span style="font-weight: bold; color: rgb(51, 51, 255);">1. The gym is always open--anytime and anywhere</span><br />There's absolutely no excuse for not getting in your workout! The only feasible excuse is not knowing how to perform body weight exercises, and that, my friends, is why I present my<a href="http://www.maxbells.com/events.cfm"> body weight workshops and certifications</a>--because you are not alone in this!<br /><br /><span style="font-weight: bold; color: rgb(51, 51, 255);">2. Mastery of your own body weight is the foundation of all athletics and sports</span><br />Your ability to move the body--with control--through space is called <span style="font-style: italic;">kinesthetic awareness </span><span>and b</span>ody weight training teaches you this awareness and control. I highly recommend that before striving to move external heavy loads, you first learn to move your own body through space.<br /><br />An important athletic quality is <span style="font-style: italic;">strength-to-weight</span> <span style="font-style: italic;">ratio</span>. This is especially important in the weight-class sports, e.g., boxing, wrestling, jiujitsu and MMA, as well as rock climbing and gymnastics. In these sports, the person with the highest strength-to-weight ratio has a huge advantage. In combat sports in particular, a premium is placed on being as light as possible while retaining as much strength as possible. In combat sports, absolute strength <span style="font-style: italic;">can</span> be important, but the type of strength developed through body weight exercise is <span style="font-style: italic;">more</span> important. A perfect example: imagine two fighters, each weighing in at 173 lbs. One can barbell squat an amazing 400 lbs. while the other can barely squat 300 lbs. On the other hand, big squatting Fighter <span style="font-style: italic;">A</span> can barely do 75 body weight squats without undue fatigue in the legs while at the same body weight Fighter <span style="font-style: italic;">B</span> easily performs 500 body weight squats. In a prolonged match, who do you think has the advantage?<br /><br />Answer: the ability to <span style="font-style: italic;">repeatedly </span>work at a high-level capacity will outweigh max strength any day, in any type of <span style="font-style: italic;">mano a mano</span> combat.<br /><br /><span style="font-weight: bold; color: rgb(51, 51, 255);">3. Body weight exercise is the height of simplicity in that virtually no equipment is needed</span><br />Other than a horizontal bar upon which to pull yourself (which, in a pinch, can be a tree limb or overhang on a bathroom stall) nothing else is required to get a superior, safe and results-producing workout.<br /><br /><span style="font-weight: bold; color: rgb(51, 51, 255);">4. Body weight exercise encourages and facilitates fat-loss</span><br />When you train exclusively with your body weight, you're heavily penalized for excess body fat. Stored body fat feels like wearing a weighted vest or belt and directly reduces your rep counts and mobility. By the same token, </span><span style="font-size:130%;">with the loss of only a few pounds,</span><span style="font-size:130%;"> you're rewarded with instant </span><span style="font-size:130%;">performance</span><span style="font-size:130%;"> increases. This is so encouraging to the average trainee, and there's nothing motivates them more with their diet and fitness programs.<br /><br />In my 38 years as a trainer, I've trained many clients, and I've noted that those I had on body weight-only protocols <span style="font-style: italic;">always</span> made significant in-roads in their fat-loss goals, as opposed to those I trained on machines, kettlebells or other free weights. Call it psychological exception, but my experience is there's something inherent to body weight exercise which produces fat-loss.<br /><br /><span style="font-weight: bold; color: rgb(51, 51, 255);">5. Body weight exercise is a </span><span style="font-style: italic; font-weight: bold; color: rgb(51, 51, 255);">de facto</span><span style="font-weight: bold; color: rgb(51, 51, 255);"> body composition check</span><br />You KNOW if your pull-up, dip, or push-up numbers decrease you've either lost muscle, gained fat or (<span style="font-style: italic;">gulp</span>) both. There is no fooling the rep counts!<br /><br />I personally use pull-ups as a gauge: when I'm at my leanest, my numbers are PRs and when the numbers go down it's certain ol' Coachie has shown some impropriety at the feed bag. Because of the nature of the movement, striving to perform a pull-up is a highly motivating factor in getting clients to drop fat. I'll say it again: You never see fat boys doing pull-ups and people performing lots of pull-ups are never fat. The relationship between the two is as inverse as it is undeniable.<br /><br /><span style="font-weight: bold; color: rgb(51, 51, 255);">6. Body weight exercise teaches core stabilization more effectively than any other type of training</span><br />Take the humble push-up, for example--one of the best-known body weight movements--versus the bench press. In the bench press, the body lays upon a stable surface (the bench) with feet firmly planted on the floor, while the triceps, front deltoids and, to a lesser extent, the pectoral muscles, do about 95% of the work. Smart bench pressers will learn to retract the scapulae and engage the lats to assist in shoulder stabilization during the bench press--a technique I teach in my workshops.<br /><br />Meanwhile, the rest of the body--especially the core--is excluded from the effort. Some skillful bench pressers learn to keep the glutes tight and back arched, slightly aiding the lift with the legs.<br /><br />Compare the bench press to the push-up, where you must stabilize the shoulders with the lats; the entire core must be engaged to keep the spine (including the neck) from collapsing; and the thighs, glutes, low back, feet, calves and ankles are all involved in stabilization duties. Most people don't stabilize this way and end up suffering low-back, shoulder and elbow problems as a result--this isn't a failure of the movement but a failure to turn on the required muscle software.<br /><br /><span style="font-style: italic;">All</span> body weight exercises--not just push-ups--require abdominal activation and core involvement.<br /><br /><span style="font-weight: bold; color: rgb(51, 51, 255);">7. Body weight exercise develops other desirable athletic attributes--BESIDES strength, endurance and cardio conditioning</span><br />The type of body weight training I teach develops other, oft-overlooked attributes, such as: balance, agility, grace, stability and mobility. This is especially true of kinetic chain movements, which combine two or more exercises together into a single flow pattern.<br /><br /><span style="font-weight: bold; color: rgb(51, 51, 255);">8. Because of its low equipment needs, body weight exercise easily lends itself to teaching large groups</span><br />You don't have to max out the credit cards buying kettlebells anymore! I've very </span><span style="font-size:130%;">successfully t</span><span style="font-size:130%;">aught large groups, in both corporate and fitness sectors, and you can, too. Imagination is the only limit and I've got enough for both of us! It's all about <span style="font-style: italic;">innovation,</span> further proving<span style="font-style: italic;"> it ain't about the equipment--it's the instructor</span>.<br /><br />The problem with equipment-based classes and protocols is when clients travel (as they do) or go on holidays, their fitness programs go down the drain. With body weight training, your clients can take their program with them and keep in shape until they get back to their regular routines.<br /><br /><span style="font-weight: bold; color: rgb(51, 51, 255);">9. Body weight exercises are versatile and can be added to, and otherwise combined with, other modalities, especially in circuit-style formats</span><br />In my <a href="http://www.maxbells.com/events.cfm">kettlebell instructor training program</a>, I teach many effective combinations of kettlebell and bodyweight pairings for the classroom instructor.<br /><br /><span style="font-weight: bold; color: rgb(51, 51, 255);">10. You can use the same amazing machine--in fact, the greatest machine ever invented, the human body--for all parameters of fitness</span><span style="color: rgb(51, 51, 255);">:</span><br />a) increased strength<br />b) muscle endurance<br />c) strength endurance<br />d) power endurance<br />e) speed<br />f) explosiveness<br />g) cardio endurance<br /><br />You don't need anything more than a pull-up bar to accomplish all of the above.<br /><br />You can see there are many great reasons why body weight exercise should be included in your training regimen. The reasons for <span style="font-style: italic;">not</span> including body weight exercise are usually:<br /><span style="font-style: italic;">a) you can't get strong and well built by body weight-only training</span><br /><br />and for women:<br /><br /><span style="font-style: italic;">b) body weight exercises are simply too difficult</span><br /><br />These excuses are pure bunk! Gymnasts and martial artists have some of the most beautiful physiques around and many perform body weight exercises exclusively. Most guys are just too lazy to go for it, since body weight training is a lot of work. Big guys especially, with their bulk and excess body fat, struggle mightily to get a single pull-up, and women have a similar experience because of their typically low upper body strength-to-weight ratio. Yet it's a simple matter of education.<br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);font-size:180%;" >Fitness Challenge!!!</span><br /><br />If you think you can't get super-strong with body weight training and/or you're a weight lifter who's already pretty strong, take the following fitness challenge and see for yourself how body weight exercise can challenge even the strongest muscles.<br /><br /></span><span style="font-size:130%;"><span style="font-weight: bold; color: rgb(255, 0, 0);">1) L-Seat Pull-Up</span> (with overhand grip)<br /></span> <ul><li><span style="font-size:130%;">Palms facing-away grip</span></li><li><span style="font-size:130%;">Thumbs lined up with the outside of the shoulder</span></li><li><span style="font-size:130%;">Start from a dead-hang</span></li><li><span style="font-size:130%;">Legs held straight at 90-degrees to the torso, knees LOCKED</span></li><li><span style="font-size:130%;">PULL yourself up until the THROAT touches the bar</span></li></ul> <span style="font-size:130%;">score:<br />0-1 = schmoe<br />2-3 = joe<br />4-6 = pro<br />7-9 = all pro!<br /><br /></span><span style="font-size:130%;"><span style="font-weight: bold; color: rgb(255, 0, 0);">2) One-Arm Push-Up</span><br /></span> <ul><li><span style="font-size:130%;">Starting at the top of the Plank position</span></li><li><span style="font-size:130%;">Non-working arm behind your back or alongside the body<br /></span></li><li><span style="font-size:130%;">Feet spread shoulder-width</span></li><li><span style="font-size:130%;">The feet may NOT turn out sideways at anytime, but remain balanced upright upon the toes</span></li><li><span style="font-size:130%;">LOWER down until the chin touches the floor, then</span></li><li><span style="font-size:130%;">PRESS back up until the arm is FULLY locked out for a 1-sec pause</span></li></ul> <span style="font-size:130%;">Score:<br />0-3 = schmoe<br />4-6 = joe<br />7-9 = pro<br />10-12 = all pro!</span><br /><span style="font-size:130%;"></span><span style="font-size:130%;"><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">3) Single-Leg Squat</span> <span style="font-style: italic;">aka</span> <span style="font-weight: bold; color: rgb(255, 0, 0);">Pistol</span><br /></span> <ul><li><span style="font-size:130%;">Without holding on to anything</span></li><li><span style="font-size:130%;">Non-working leg held out in front</span></li><li><span style="font-size:130%;">Perform as many free-standing Pistols as you can</span></li></ul> <ul><li><span style="font-size:130%;">The second the elevated leg touches the ground, the test is OVER!</span></li></ul> <ul><li><span style="font-size:130%;">You must lower down until the butt rests upon the heel--none of this half-to-two-thirds rep stuff, ass-to-heel only. This is a mobility test as well.</span></li></ul> <span style="font-size:130%;">Score:<br />0-5 = schmoe-level leg <span style="font-style: italic;">strength-to-weight</span> ratio<br />6-10 = joe<br />11-16= pro<br />17-21 = all pro!<br /></span><span style="font-size:130%;"><br /></span><span style="font-size:130%;"><span style="font-weight: bold;"><span style="color: rgb(255, 0, 0);">4) Hanging Leg Raise</span><br /></span></span> <ul><li><span style="font-size:130%;">A real test of total core and hip development.</span></li><li><span style="font-size:130%;">It's important you keep the hands fairly close together--not a wide grip.</span></li><li><span style="font-size:130%;">Keep the head forward--not thrown back--throughout the movement</span></li><li><span style="font-size:130%;">Bring the toes only to the bar--not the ankles or shins--no excessive swinging or sway is permitted.</span></li><li><span style="font-size:130%;">Anything other than the toes touching the bar is a no-count!</span></li></ul> <span style="font-size:130%;">Score:<br />0-1 = schmoe<br />2-4 = joe<br />5-7 = pro<br />8-10= all pro!</span><br /><span style="font-size:130%;"><br />Two other tests of total body strength-to-weight ratio and core fitness are the <a style="color: rgb(102, 0, 204);" href="http://www.youtube.com/watch?v=b3oJSFYNRv0"><span style="color: rgb(255, 0, 0); font-weight: bold;">One-Arm/One-Leg Spetsnaz Push-Up</span></a> (1 is good; 2 excellent; 3 superior; >4 is world class upper body strength) and the <a href="http://www.youtube.com/watch?v=02uNQD7F3hA"><span style="font-weight: bold; color: rgb(102, 0, 204);">One-Arm Hanging Leg Raise</span><span style="color: rgb(0, 0, 0);">.</span></a><br /><br /></span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzrgBbWzjUAkhD2ZZcDRHvCrA3LuzvsJW2y8rwosrxOeWCYVqEpL2PiicnFRqGzsRB-rIOSVo4Qhwv0AMJvoQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyxZ7ngP4F0w2jIOrUk0wyaR5JWV60agokwVuUhOf0LZa98_6j5WJxxBTZdP_hJzW8TO5isPP6yFHqPkJ_gtQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxPnLQLL8A4944TaWJD-TZpsEJgrXa_ODK9U55hUEiTtKQ4pd36whzFrYJWsipiWnvL2OHXsZpZqnt2vaU9' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/W3vQZ3CW40o&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/W3vQZ3CW40o&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><span style="font-size:130%;"><br />The above four exercises can be combined into an excellent workout--one of my favorites, in fact.<br /><br />If you find yourself at the <span style="font-style: italic;">Schmoe</span> or <span style="font-style: italic;">Joe</span> levels, don't despair! I can help you make the <span style="font-style: italic;">All-Pro</span> team in no time! Come to my <a href="http://www.maxbells.com/events.cfm">Body Weight Trainer's Certification at Sacramento's Body Tribe Sunday 7 February.</a><br /><br />In Strength & Health!<br />Coach<br /></span>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com19tag:blogger.com,1999:blog-5186815140250716212.post-40444812246102739132008-12-30T15:00:00.000-08:002008-12-30T16:59:32.792-08:00New Year's Resolution Workout Challenge!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicxrRf2XXS6l4ABqSKgOQ29fE6cvQb-46mpLvrSjDEYOF0Q2UqzdPa1rRILr8S97j29Cu1vdcCqoxkEClhwX3zQlUKAFTEF9q-GO8jPlT4i1e2EeSz1YwFgnu0IH0sp-Ord_cAKwN0QtY/s1600-h/blog.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 267px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicxrRf2XXS6l4ABqSKgOQ29fE6cvQb-46mpLvrSjDEYOF0Q2UqzdPa1rRILr8S97j29Cu1vdcCqoxkEClhwX3zQlUKAFTEF9q-GO8jPlT4i1e2EeSz1YwFgnu0IH0sp-Ord_cAKwN0QtY/s400/blog.jpg" alt="" id="BLOGGER_PHOTO_ID_5285735557171201474" border="0" /></a><br /><span style="font-size:130%;">I enjoy celebrating holidays and the milestones of my life, such as birthdays and New Year's, with special workout challenges. I like arduous challenges, not only are they uplifting but I use them as bio-markers, to see where I'm at in this great biological adventure known as the <span style="font-style: italic;">aging process</span>.<br /><br />One of the most grueling and gut checking exercises I can think of is the 6-Count Burpee, known in the military as the 6-Count Body Builder. It's a tremendous, results-producing, fat-burning exercise which exploits every muscle from head to toe and drives the cardio system like few things else. Like other whole-body exercises of its kind, it instigates a considerable HGH surge, similar to sprint protocols. Something singular to the Burpee is the athleticism and coordination involved: there's a level change and a strong core component, mixed with upper body pushing then followed by an explosive leap from the low squat position. Regularly working Burpees into your routine develops athletic attributes, </span><span style="font-size:130%;">such as agility and coordination,</span><span style="font-size:130%;"> not typically covered in fitness programs.<br /><br />I've corresponded with prison inmates of various and sundry US penitentiaries and many prisons have removed virtually all exercise equipment, save perhaps pull-up and dip bars, and in some cases, the guys haven't even any access to these. Those among these men who have a keen interest in remaining fit while doing their time are ingenious at using their body weight to perform all sorts of movements and one of their staples, or so I've been told, is the 6-Count Burpee. It's not unusual for some guys to do up to 1500 reps during their outdoor yard time. The jailhouse physiques some of these men display are amazing and all this on the most crappy, institutionalized diet imaginable. It shows you how efficient--and results producing--body weight exercise can be.<br /><br />The Hindu wrestlers (whom I frequently mention, I know!) had their own version of the 6-Count Burpee, wherein instead of the flat-foot squat and plank-style push-up, they combined a Hindu Squat, done on the toes, with a Hindu Push-Up. This makes a nice variation. Any way you do it, it's hard work!<br /><br />The element missing from the otherwise complete 6-Count Burpee is an upper body pulling movement. I've found that by integrating Pull-Ups with the 6-Count Burpee, you have a complete, full-body exercise. I originated a sequence I refer to as <a href="http://maxwellsc.blogspot.com/2008/04/maxercist-is-this-ultimate-fitness-move.html"><span style="font-style: italic;">The</span></a> <a href="http://maxwellsc.blogspot.com/2008/04/maxercist-is-this-ultimate-fitness-move.html"><span style="font-style: italic;">Maxercist</span></a>, which is essentially a Squat Thrust, followed by a jump <span style="font-style: italic;">up</span> to a high pull-up bar, followed by a Pull-Up. I have more than ten variations of this movement, several of which are shown in my <a href="http://www.maxbells.com/events.cfm">body weight training certifications and workshops</a>. The difficulty with this approach is you must have proximity to a high pull-up bar to make it happen. People residing in northern climates who prefer to work out in their home gyms may be forced to use a doorway pull-up system, which isn't conducive to the <span style="font-style: italic;">Squat-Thrust-Pull-Up</span> combinations.<br /><br />Then, there are our weaker and more rotund brethren, who may be pull-up challenged. For them, this sequence can be discouraging at best! So, I've come up with a plan of super-sets of ten 6-Count Burpees chased with 5 Pull-Ups. To make things a little more interesting (and to break out the proverbial <span style="font-style: italic;">lash</span>--the better to whip the body into a fat-burning frenzy enough to equal or better the feeding frenzy you may have fallen prey to!) I've added a pronounced cardio element <span style="font-style: italic;">par excellence</span>! (If you're picking up on the <span style="font-style: italic;">SM</span> tendencies, you may recall my initials, which I always tell myself stand for <span style="font-style: italic;">Super Man</span> but reminds others of the <a href="http://thegrumpyowl.files.wordpress.com/2007/11/126790portrait-of-the-marquis-de-sade.jpg"><span style="font-style: italic;">Marquis de Sade</span></a>!)<br /><br />One thing about your Old Coach, he doesn't expect his charges to undertake anything he hasn't himself done or is unwilling to do. Thus, on a cold and windswept night, beneath a crescent of silver moon overhanging Oyster Bay, your coach stood before a rusted pull-up bar, his trusted <a href="http://www.lifelineusa.com/products/extra-heavy-speed-rope&supergroup=410">Lifeline Weighted Speed Rope</a> in hand and his <a href="http://store.nike.com/index.jsp?sitesrc=USLP&country=US&lang_locale=en_US#l=shop,pdp,ctr-inline/cid-1/pid-195884/pgid-205473">Nike Free trainers </a>laced tight!<br /><br />There, witnessed only by the heavenly bodies above, he field tested this tasty pain delight. Reminiscent of the wrestling workouts my own old coach put us through back in the sixties. I remember doing reps until us kids were puke-faced, lying spent in our own pooled body fluids... and here I am, at 56, now my own coach, still keeping on, keeping on, to the beat of that distant drummer. Knowing that if I can just survive one more set, I'll be a better man for it.<br /><br />The workout goes like this:<br /><br /><span style="color: rgb(51, 51, 255);">A1) Rope Skip x 100 jumps</span><br /><a href="http://www.lifelineusa.com/products/extra-heavy-speed-rope&supergroup=410">Lifeline Heavy Seed Rope</a> (green)<br />*this is a SPRINT, so do your rope skipping as hard and fast as possible<br />*if you don't have a <a href="http://www.lifelineusa.com/products/extra-heavy-speed-rope&supergroup=410">Lifeline rope</a>, use a regular rope but do 200 jumps, which is about equal<br />*if you <span style="font-style: italic;">can't</span> jump rope, or haven't got a jump rope, perform 50 Jumping Jacks <span style="font-style: italic;">aka</span> Side-Straddle Hops<br /><br /><span style="color: rgb(51, 51, 255);">A2) 6-Count Burpee x 10</span><br />this is NOT one of those cheap, <span style="font-style: italic;">bend-over-at-the-waist-barely-bend-your-knee<br />-followed-by-a-half-assed</span><span style="font-style: italic;">/half-rep-push-up!</span><br /><br />Here are the directions for a properly conducted 6-count Burpee:<br />from the standing position:<br />1) Perform a full, ass-to-the-floor <span style="color: rgb(255, 0, 0);">SQUAT</span> w/ arms between the knees, palms and heels flat<br /><br />2)<span style="color: rgb(255, 0, 0);"> JUMP</span> back to an upper Push-Up positon, arms straight, abs and core engaged<br /><br />3) <span style="color: rgb(255, 0, 0);">LOWER</span> down smoothly until the sternum grazes the floor between the hands<br /><br />4) <span style="color: rgb(255, 0, 0);">PUSH</span> back up into the plank position, with arms locked, abs and core tight, elbows tucked into the ribs<br /><br />5) <span style="color: rgb(255, 0, 0);">JUMP</span> back to a full Squat, butt to the floor, knees completely bent w/ knee caps tracked over toes, arms between knees and heels flat<br /><br />6) from the low Squat, explode and <span style="color: rgb(255, 0, 0);">LEAP</span> high into the air, landing softly upon the feet<br /><br />Immediately go into the next rep.<br /><br />When performed like this, the 6-Count Burpee will increase mobility in the hips and work the abs and hip flexors extremely hard.<br /><br />After completing the tenth rep, walk to your pull-up bar and perform...<br /><br /><span style="color: rgb(51, 51, 255);">A3) Pull-Up x 5</span><br />from a perfect dead hang, pull the throat over the bar<br />*if pull-ups are too hard for you, substitute Chin-Ups, which are about 20% easier<br />*if you haven't a pull-up bar at home and you'd still like to participate in this New Year's workout challenge, you can do door Pull-Ups:<br /><br />a) open a door, and wedge some type of shim beneath the door so as not to strain the hinges. Use a door stop to prevent the door from swaying and closing on your fingers<br /><br />b) place a towel across the top of the door<br /><br />c) grab the top of the door and ull yourself up, dragging the belly and thighs along the surface of the door<br /><br />You can also step up on a chair and get into the top position, then slowly lower yourself down to perform the negative protion of the exercise<br /><br />*another option is to use <a href="http://www.lifelineusa.com/en/products/jungle-gyms">Jungle Gym</a> body weight Rows as the pulling element. in this case, double the reps to ten, since the Rows are a good deal easier than Pull-Ups or Chin-Ups.<br /><br /><span style="color: rgb(51, 51, 255);">Your goal is to get 12 rounds (one for every month of the year!) of this circuit in as long as it takes to perform all the exercises.</span><br /><br />If you can get 12 rounds in 30 min or less, consider yourself in top physical condition, but DON'T sacrifice the form and start cheating for the sake of improving time--HELL no!<br /><br />For those of you who like to wear heart rate monitors, you'll definitely hit your max heart rate, probably about the fourth or fifth round!<br /><br />Happy New Year and let me know your results!<br /><br />Yours in Strength & Health,<br /><br />Coach Steve<br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/s26u-tbCgzQ&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/s26u-tbCgzQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br /><br /><br /><br /><br /></span>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com36tag:blogger.com,1999:blog-5186815140250716212.post-16956211602940008872008-12-25T16:40:00.000-08:002008-12-29T15:48:33.079-08:00Body Fat Takes No Holiday!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYEHKf5MxULKSQM_m7zNv78Kggll4iMmryxBsO9XC_ciW4YBZcTk6zkxMx85jackl20fh-nKAEFJbOYuUUcdjGcwrRoBW8bkSGb6xBtK1mh0hpG1W1-OJ532RnfiL5By2gW1icIFxe1u4/s1600-h/IMG_1174.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYEHKf5MxULKSQM_m7zNv78Kggll4iMmryxBsO9XC_ciW4YBZcTk6zkxMx85jackl20fh-nKAEFJbOYuUUcdjGcwrRoBW8bkSGb6xBtK1mh0hpG1W1-OJ532RnfiL5By2gW1icIFxe1u4/s400/IMG_1174.JPG" alt="" id="BLOGGER_PHOTO_ID_5283975406220656146" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbJedlv2YSEyjbA53PMF6P0nHbnYIO8qqN0F9ESYTBdyeaykpjz3csTP9wZqcgUDPV1P8_OfP2Ij_jXQLgY0maTlXUqjw1phYe1xHsiK8Vhyphenhyphen604AQCyrbVc-lvaHowyXX6NdJPw_pWBrw/s1600-h/IMG_1177.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbJedlv2YSEyjbA53PMF6P0nHbnYIO8qqN0F9ESYTBdyeaykpjz3csTP9wZqcgUDPV1P8_OfP2Ij_jXQLgY0maTlXUqjw1phYe1xHsiK8Vhyphenhyphen604AQCyrbVc-lvaHowyXX6NdJPw_pWBrw/s400/IMG_1177.JPG" alt="" id="BLOGGER_PHOTO_ID_5283975393903336578" border="0" /></a><br /><span style="font-size:130%;">In my line of work I hear the same story over and over again: people dreading their upcoming holidays and vacations and the ensuing derailment of their workout schedule. Of course, some people <span>don't</span> care, those who aren't serious about their fitness but only playing at it. For those who like to stay on track, I offer you the gift of one of my favorite workout systems--and one I return to often--which I call the Hotel <span style="font-style: italic;">Akhara</span>. Basically, it's a program of body weight exercises used for thousands of years by wrestlers to prepare for the stresses of <span style="font-style: italic;">mano a mano</span> combat.<br /><br />A minimalist by nature, I love that I can get a workout anytime, anyplace or anywhere with my body weight as the primary form of resistance. Don't get me wrong, I like kettlebells, club bells, mace swinging, etc... <span style="font-style: italic;">but</span> if I were forced to choose just one system, it'd be body weight exercise. The two pieces of equipment I like to get a complete full-body workout are my trusted <a href="http://www.lifelineusa.com/products/jungle-gyms">Lifeline Jungle Gym</a> and <a href="http://www.lifelineusa.com/products/jump-ropes">Heavy-Weighted Speed Rope</a>. Both slip into my backpack, taking minimal space and allowing me to do dozens of extremely productive exercises.<br /><br />In my travels as a fitness professional, conducting workshops far and wide, I've observed most people neither correctly, safely nor efficiently perform body weight exercises. Time and again I see horrible technique and hear complaints of sore shoulders, knees and elbows. With women, add aching wrists. Yet with a few seemingly minor adjustments of body mechanics, people <span style="font-style: italic;">can</span> learn to perform body weight exercise pain-free <span style="font-style: italic;">and </span>with great results. I've had people who've given up on push-ups come to my workshops and they're amazed at how much better they feel doing simple push-ups while utilizing my techniques. Body Weight Certification attendees are typically themselves fitness professionals yet totally lost when challenged with teaching de-conditioned beginners. Any mediocre-to-poor personal trainer can get a client going on a machine, but it takes a true teacher getting someone performing a chin-up who heretofore never dreamed of such a thing. There's a tremendous amount of satisfaction in mastering your own body weight.<br /><br />Have you ever seen a gymnast with a poor upper body? Almost never, and the mainstay of gymnastic programs are various pulls and pushes with body weight as the source of resistance.<br /><br />Take the basic chin-up or pull-up, for example. You never see fat people doing chin-ups--and people who do chin-ups are never fat. It's a self-regulating movement. Body weight exercise is a <span style="font-style: italic;">de facto</span> body composition machine: you are greatly penalized for a gain of even a few pounds of body fat/and or muscle loss and greatly rewarded for any increase of muscle and loss of body fat. I've seen people go from zero chin-ups to four or five reps with just a 6-10 lb. fat loss. As a matter of fact, I use the pull-up as a measuring stick for my own leanness: I know when my pull-up numbers are down--even a little--the Old Coach has been hitting the feed bag too hard! When my numbers are up, you better believe I'm looking ripped and lean. People get hung up on the amount of weight and the number of repetitions with body weight exercise programs. I don't worry about the actual amount of weight lifted. For those of you who <span style="font-style: italic;">do</span> like to calculate such things, it's simple:<br /><br />Handstand push-up: 0.98% of your body weight.<br />Dip: 0.96%<br />Chin-Up: 0.96%<br />BW Row: 0.68% (depending upon the angle of the straps to the pivot point. The closer the shoulders are to the ground, the higher percentage of body weight lifted)<br />Regular Sit-Ups: 0.54%<br />BW Squat: 0.64%<br />Regular, Plank-Style Push-Up: 0.68%<br />Pistol: 0.96%<br /><br />These are fairly accurate approximations. Much depends upon the angle. Obviously, in a regular Plank-Style Push-Up, the higher the feet, the greater the percentage of body weight lifted.<br /><br />The only thing I keep tabs on are my Pull-Up numbers. For everything else, I like to go for time, instead of reps. I don't even count my reps but set a time and try to survive it, resorting to static holds as a rest, as a I fatigue. This allows me to work the ever-important static strength.<br /><br />One reason I don't like to use rep counts is because they encourage people to use poor form. I've had guys come to me for private sessions claiming to be able to do 80+ Push-Ups and when I ask them to demonstrate a push-up for me, it's God-awful! Collapsed spine, forward head, partial ROM, half-reps, arms exaggeratedly flared out to the sides, upper arms severely internally rotated, no lock out at the top...basically they're doing fast, crappy push-ups and any benefit they're getting from it is accidental!<br /><br />When I show them the proper technique, these hundred-rep wonders struggle to get fifteen! There's a world of difference between proper and improper form. Try this experiment right now:<br /><br /></span><ul style="color: rgb(51, 51, 255);"><li><span style="font-size:130%;">set a timer for two minutes</span></li><li><span style="font-size:130%;">start at the top position, with the elbows tucked in, not flared<br /></span></li><li><span style="font-size:130%;">pit of the elbow forward, point of the elbow points back toward the feet<br /></span></li><li><span style="font-size:130%;">hands shoulder-width apart</span></li><li><span style="font-size:130%;">abs and glutes tight</span></li><li><span style="font-size:130%;">slowly lower yourself down until the chest grazes the floor</span></li><li><span style="font-size:130%;">(if you don't have the range, lower yourself within one inch of the floor)</span></li><li><span style="font-size:130%;">push yourself up back up to the count of two</span></li><li><span style="font-size:130%;">lock out the arms in the top position for a count of one</span></li><li><span style="font-size:130%;">Slowly lower down to a count of two</span></li></ul><span style="font-size:130%;"><br />This means you are performing one single repetition every five seconds, or twelve per minute.<br /><br />Go for two minutes--or 24 reps--one for each hour of the day. Most people can't do it though I know there are plenty of studs out there who can!<br /><br />You will agree there's a world of difference from the jack-off style passing as push-ups in fitness and PE classes and a strict observance of technique. You'll get an amazing pump doing push-ups this way and it feels fantastic. Even better, once you understand the basic principles of protecting the shoulders in the push-up, this translates into safer Dips, Chins, Pull-Ups, Rows and </span><span style="font-size:130%;">push-up </span><span style="font-size:130%;">variations, including One-Arm Push-Ups.<br /><br />Another subject of overwrought concerns is high-repetition body weight squats and the supposed danger to the knees. Anything can be dangerous if you don't know how to do it. Just as I teach shoulder stabilization in my workshops, I teach how to use the hamstrings and hip flexors to stabilize the knee joints. I see overwhelming numbers of quad-dominant people unable to activate their hamstrings in flat-foot body weight squats and pistols. Always emphasized in my workshops is how to fire the hamstrings and glutes. Even squats done on the toes (such as Hindu squats, where the quads are dominant) can be made very safe if you learn to activate the hammies.<br /><br />A similar problem: people overusing the hip flexors when performing basic sit-ups. Bigger and stronger than the abs, </span><span style="font-size:130%;">the hip flexors</span><span style="font-size:130%;"> take over and the results are muscular imbalances and low back pain. The basic crunch movement was introduced as an attempt to eliminate hip flexor activity, but it's a step in the wrong direction since people quickly become very efficient at doing the crunch, then cease to get any benefit. Try this simple test to see if you have a hip flexor imbalance:<br /><br /></span><ul><li style="color: rgb(51, 51, 255);"><span style="font-size:130%;">Lie down on the floor with the back flat</span></li><li style="color: rgb(51, 51, 255);"><span style="font-size:130%;">with knees bent at approximately 90-degrees</span></li><li style="color: rgb(51, 51, 255);"><span style="font-size:130%;">thigh bones 45-degrees from the torso</span></li><li style="color: rgb(51, 51, 255);"><span style="font-size:130%;">folding the arms across the chest</span></li><li style="color: rgb(51, 51, 255);"><span style="font-size:130%;">each hand holding the opposite elbow</span></li><li style="color: rgb(51, 51, 255);"><span style="font-size:130%;">with feet UN anchored,</span></li><li style="color: rgb(51, 51, 255);"><span style="font-size:130%;">slowly roll up, starting with the head and one vertabra at a time</span></li><li style="color: rgb(51, 51, 255);"><span style="font-size:130%;">until the elbows touch the knees</span></li><li><span style="color: rgb(51, 51, 255);font-size:130%;" >Now, reverse the roll-down, beginning with the lumbar and </span><span style="color: rgb(51, 51, 255);font-size:130%;" >slowly </span><span style="font-size:130%;"><span style="color: rgb(51, 51, 255);">lying down</span><br /></span></li></ul><span style="font-size:130%;"><br />Don't be surprised if you can't manage a single rep! I've seen many an otherwise strong athlete unable to do more than two! When you anchor the feet, the thighs and hip flexors take over most of the movement but when unanchored, the thighs and hip flexors still function but the abs take on a much greater role...and often </span><span style="font-size:130%;">they're </span><span style="font-size:130%;">not up to the task!<br /><br />If you're interested in learning the real secrets of body weight training and--perhaps more importantly--how to teach them to others, I'm offering three upcoming <a href="http://www.maxbells.com/events.cfm">Body Weight Training Certifications</a>: 7 February at Body Tribe in Sacramento CA, 7 March in Wichita KS and 3 May in Philadelphia.<br /><br />As you know, I stand behind my work and the proof is below, my own Christmas Day celebration-hotel-jacuzzi-workout. I don't just talk the talk!<br /><br />The purpose of this workout was strength-endurance, cardio conditioning, detoxification (Coach had an immoderate dinner the night before) mobility and flexibility.<br /><br />Equipment:<br /><a href="http://www.lifelineusa.com/products/jungle-gyms">Lifeline Jungle Gym</a><br /><a href="http://www.lifelineusa.com/products/heavy-weighted-speed-rope&supergroup=410">Lifeline Heavy-Weighted Speed Rope</a><br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">1) Jump Rope Intervals</span><br />40-sec on/20-sec off<br />Repeat 10 times (ten min total)<br />Skip as hard and fast as humanly possible for 40-sec!<br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">2) Hindu Squat</span><br />10 min straight set of Hindu Squats<br />No break (if possible)<br />I did these in my hotel room while watching <span style="font-style: italic;">Bad Santa</span> on the television<br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">3) Hindu Push-Up</span><br />5 min straight, continuous set<br />Do not put the knees down!<br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">4) Jungle Gym Leg Curl</span><br />3 min straight set<br />Smooth and slow<br />Emphasize pushing the hips UP into a low bridge<br />Take care to NOT spread the knees<br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">5) Jungle Gym Body Weight Row</span><br />3 min set<br />Smooth and slow, keeping the body in a tight plank<br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">6) Leg-Raise-to-Shoulder-Stand-to-Plow</span><br />3 minutes<br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">7) Sit-Ups--non-anchored</span><br />3 minutes<br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">8) Elbow Plank</span><br />3 minute hold<br /><br />Finished with resisted stretching sequence for neck, shoulders, forearms, hip flexors, adductors, glutes and hamstrings.<br /><br />The reward was being served an ice cold diet soft drink in my <span style="font-style: italic;">en suite</span> jacuzzi by my own scantily clad Santa's helper. This in front of a cheery fireplace overlooking the Pacific ocean. I poured 8 lbs of Epsom salts in the tub. What a phenomenal way to recover those sore muscles and sweat off excess water weight, especially when you wrap up in a thick robe afterwards. Every bit as good as a sauna.<br /><br />So this is how your coach spent his Christmas, shacked up in a coastal hotel with my <span style="font-style: italic;">aide de camp</span>, enjoying the Pacific panorama. Enjoy the evidence!<br /><br />In Strength & Health!<br />Coach Steve<br /><br /><br /></span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxkF2h4aYyd32cXfTbxrYMLZvlMWUPxdCP9KdUAk83cz7WqvHsMKqOMSkVYFb1NIC9MHfaoQ1EBMdjr-oRjBg' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dztI25nvg0-2OGD5aVtIXxNi-_1xMjnmemuzWW9TbH2pF_4uZDZPmoPXL0V8G3bfgatkTzzf5KpT9hxatq4mA' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com24tag:blogger.com,1999:blog-5186815140250716212.post-32053282086799480972008-12-10T16:26:00.000-08:002008-12-26T08:38:18.713-08:00The (Real) Perfect push-Up<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjspagFGOkb9jtfqRVvApieVmVwKfPIOH0GJ-RiaKC-u0-6d65prEcX1kVVfsK-9tNJjrZIjwQh1GdcE2_vdwU4D4shUpehVFVCD9IUxlz6Y3V8DpDdsWtKGkTT_f_Egbk6fiKZ_6SpqWE/s1600-h/PWO_8091.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjspagFGOkb9jtfqRVvApieVmVwKfPIOH0GJ-RiaKC-u0-6d65prEcX1kVVfsK-9tNJjrZIjwQh1GdcE2_vdwU4D4shUpehVFVCD9IUxlz6Y3V8DpDdsWtKGkTT_f_Egbk6fiKZ_6SpqWE/s400/PWO_8091.jpg" alt="" id="BLOGGER_PHOTO_ID_5280061842902951458" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXkTNhO186uS8SduzXPAYm6m-pQ3Bb-2h7K_pcoPZc6fzXjQ7IcCiQsTgzRmjWxbmVli-Gx4-6nw028AtGHuzIjyonumpu0qnxND3VfgIqT-HvATM2_lxZlGWxCammUm6vpAKBerk3DcM/s1600-h/PWO_8105.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 267px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXkTNhO186uS8SduzXPAYm6m-pQ3Bb-2h7K_pcoPZc6fzXjQ7IcCiQsTgzRmjWxbmVli-Gx4-6nw028AtGHuzIjyonumpu0qnxND3VfgIqT-HvATM2_lxZlGWxCammUm6vpAKBerk3DcM/s400/PWO_8105.jpg" alt="" id="BLOGGER_PHOTO_ID_5280061839731840162" border="0" /></a><br /><span style="font-size:130%;"><br /><br />A protocol I return to again and again is the Hindu-style conditioning used by Indian wrestlers. This ancient system dates back perhaps thousands of years and it's reasonable to attribute it as a foundation (along with traditional Indian dance) of modern <span class="blsp-spelling-error" id="SPELLING_ERROR_0"><span class="blsp-spelling-error" id="SPELLING_ERROR_0"><span class="blsp-spelling-error" id="SPELLING_ERROR_0">hatha</span></span></span> yoga postures.<br /><br />I first learned about Hindu-style conditioning when I was a kid, reading some of the old-school physical culture magazines, such as Strength & Health, published by York Barbell Co. As a high school wrestler I'd heard of the "Great" Gama, the Lion of Punjab and his many exploits and one exercise which captured my attention in particular was what was called the Hindu Push-Up, also referred to as the "<span class="blsp-spelling-error" id="SPELLING_ERROR_1"><span class="blsp-spelling-error" id="SPELLING_ERROR_1"><span class="blsp-spelling-error" id="SPELLING_ERROR_1">Jap</span></span></span>" push-up in those days, and as I learned later, the Japanese <span style="font-style: italic;"><span class="blsp-spelling-error" id="SPELLING_ERROR_2"><span class="blsp-spelling-error" id="SPELLING_ERROR_2"><span class="blsp-spelling-error" id="SPELLING_ERROR_2">judoka</span></span></span></span> prize their own variation of this splendid exercise.<br /><br />It's interesting to note that throughout Middle East and Middle Asia, this exercise (and its close variations) has for thousands of years been a staple for combat athletes, often performed on a <a href="http://www.blogger.com/pushupboard.com">raised board</a>. The board allows for deeper spinal <span class="blsp-spelling-error" id="SPELLING_ERROR_3"><span class="blsp-spelling-error" id="SPELLING_ERROR_3"><span class="blsp-spelling-error" id="SPELLING_ERROR_3">flexion</span></span></span> and optimal alignment of elbows, spine and shoulders. The Hindi name for the Hindu push-up is <span style="font-style: italic;"><span class="blsp-spelling-error" id="SPELLING_ERROR_4"><span class="blsp-spelling-error" id="SPELLING_ERROR_4"><span class="blsp-spelling-error" id="SPELLING_ERROR_4">dand</span></span></span></span> and the wrestlers of old are recorded to have done several thousand <span>reps</span> daily, completing every rep in a rhythmic and steady pace. You will notice there are three yogic postures passed through in each single <span style="font-style: italic;"><span class="blsp-spelling-error" id="SPELLING_ERROR_5"><span class="blsp-spelling-error" id="SPELLING_ERROR_5"><span class="blsp-spelling-error" id="SPELLING_ERROR_5">dand</span></span></span></span>:<br /><br />1) downward facing dog<br />2) low plank/crocodile<br />3) upward facing dog<br /><br />The breathing pattern, synchronized with the movement, is what I call "anatomical match breathing". As the body dives through into upward dog, a nasal breath is inhaled; as the body folds backward to downward facing dog, you exhale through the mouth. Thus performing high repetitions may produce a trance-like mental state.<br /><br />The ancients believed performing <span style="font-style: italic;"><span class="blsp-spelling-error" id="SPELLING_ERROR_6"><span class="blsp-spelling-error" id="SPELLING_ERROR_6"><span class="blsp-spelling-error" id="SPELLING_ERROR_6">dands</span></span></span></span> transported the wrestler into an altered state which effectively purified him both psychically and spiritually.<br /><br />The legends of the "Great" Gama report him doing many thousands of repetitions per day. They say that once he rooted his hands and feet into position, they didn't budge until all reps were completed and so single-<span class="blsp-spelling-error" id="SPELLING_ERROR_8">minded</span> in his focus that his sweat left a perfect image of his body dripped into the dirt.<br /><br />The<span style="font-style: italic;"> </span><span style="font-style: italic;" class="blsp-spelling-error" id="SPELLING_ERROR_10"><span class="blsp-spelling-error" id="SPELLING_ERROR_7"><span class="blsp-spelling-error" id="SPELLING_ERROR_7">dand</span></span></span> strengthens the wrist; fingers; palms, neck; chest and back. It also increases flexibility and mobility in the back, hip <span class="blsp-spelling-error" id="SPELLING_ERROR_11"><span class="blsp-spelling-error" id="SPELLING_ERROR_8"><span class="blsp-spelling-error" id="SPELLING_ERROR_8">flexors</span></span></span>, hamstrings and calves. The <span style="font-style: italic;" class="blsp-spelling-error" id="SPELLING_ERROR_12"><span class="blsp-spelling-error" id="SPELLING_ERROR_9"><span class="blsp-spelling-error" id="SPELLING_ERROR_9">dand</span></span></span> was tonic for overall good health and a preventive and cure, increasing virility and potency and remedying faulty digestion. An exercise for all time, <span style="font-style: italic;"><span class="blsp-spelling-error" id="SPELLING_ERROR_10"><span class="blsp-spelling-error" id="SPELLING_ERROR_10">dands</span></span></span> not </span><span style="font-size:130%;">strengthened the sinews of the body but had a equal effect upon character, according to <span class="blsp-spelling-error" id="SPELLING_ERROR_11"><span class="blsp-spelling-error" id="SPELLING_ERROR_11">Atreya</span></span>, ancient Hindu scribe:<br /></span><blockquote> <span style="font-style: italic;">Doing </span><span style="font-style: italic;" class="blsp-spelling-error" id="SPELLING_ERROR_15"><span class="blsp-spelling-error" id="SPELLING_ERROR_12"><span class="blsp-spelling-error" id="SPELLING_ERROR_12">dands</span></span></span><span style="font-style: italic;"> makes a person's character and personality shine. The body takes on a powerful radiance. Not only this, but the person who performs </span><span style="font-style: italic;" class="blsp-spelling-error" id="SPELLING_ERROR_16"><span class="blsp-spelling-error" id="SPELLING_ERROR_13"><span class="blsp-spelling-error" id="SPELLING_ERROR_13">dands</span></span></span><span style="font-style: italic;"> has a fuller, more meaningful life: His personality is more attractive; he is liked by everyone. His whole attitude towards life is changed.</span><span style="font-size:130%;"></span></blockquote><span style="font-size:130%;"><span style="font-style: italic;"><span class="blsp-spelling-error" id="SPELLING_ERROR_14"><span class="blsp-spelling-error" id="SPELLING_ERROR_14">Dands</span></span></span> were a central</span><span style="font-size:130%;"> </span><span style="font-size:130%;">exercise of the wrestler's regimen. The strenuous muscular work involved molded his confidence and character. This was a path to enlightenment via disciplining the physical body. Imagine, an exercise that reveals the reflection</span><span style="font-size:130%;"> of </span><span style="font-size:130%;">the divine nature</span><span style="font-size:130%;"> of its practitioner</span><span style="font-size:130%;">! As a student of ancient exercise systems (as well as anti-aging and health systems) I've noticed how often similar movements from different cultures overlap. Related to the Hindu Push-Up, the Russians use an exercise called the "pump" and </span><span style="font-size:130%;">the Five Rites of Tibetan Yoga </span><span style="font-size:130%;">include yet another variation.</span><br /><span style="font-size:130%;"><br />There are many ways to incorporate the <span class="blsp-spelling-error" id="SPELLING_ERROR_19">Hindu</span> Push-Up into your current workout schedule. Frequently, having read the exploits of Hindu wrestlers and their prodigious repetitions, trainees throw themselves into a high-volume routine before adequately preparing the joints and connective tissue. This is a common cause of injury, especially to the shoulders. Another problem to avoid is allowing the elbows to flare out to the sides, which internally rotates the upper arm, creating stress on the front shoulder capsule. After suffering from frequent shoulder irritation, I discovered the secret to performing this movement pain-free and I've taught countless people to master not only Hindu push-ups, but all push-ups, pain-free. Push-Up alignment is only one of many techniques I teach in my Body Weight conditioning workshops and certifications. Even experienced trainees and professional trainers have much to gain.<br /><br />Many of the stories of Hindu wrestlers were tall tales, perhaps, like our own stories of Davy Crockett and his ilk. I believe the extremely high numbers of repetitions have been exaggerated. Be this as it may, the Hindu Push-Up is a phenomenal movement for the entire body.<br /><br />Here are some performance tips to help you harness the power of the Hindu Push-Up:<br /><span style="font-weight: bold; color: rgb(255, 0, 0);">1) Use impeccable form</span><br />This means slow, steady, <span class="blsp-spelling-error" id="SPELLING_ERROR_20"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_15">rhythmic</span></span> repetitions while moving in <span class="blsp-spelling-error" id="SPELLING_ERROR_21"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_16">conjunction</span></span> with the breath.<br /><span style="font-weight: bold; color: rgb(255, 0, 0);">2) Maintain the upper arms in external rotation by activating the lats throughout the entire movement</span><br />This means the pit of the elbow remains facing forward while the point of the elbow is directed toward the feet. Thus the elbows remain tucked in tight to the ribs while executing the push-up.<br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">3) Start out with moderate numbers and gradually increase the repetitions</span><br />One of the biggest causes of injury--not just in the <span style="font-style: italic;" class="blsp-spelling-error" id="SPELLING_ERROR_22"><span class="blsp-spelling-error" id="SPELLING_ERROR_17"><span class="blsp-spelling-error" id="SPELLING_ERROR_15">dand</span></span></span> but ALL forms of exercise--is a sudden increase in volume.<br /><span style="font-weight: bold; color: rgb(255, 0, 0);">4) Use the Hindu push-up as part of a circuit, so you don't do all the repetitions consecutively</span><br />I like to intersperse sets of Hindu push-ups between upper body pulling exercises, such as rope climbs and pull-ups, and exercises for the lower body, as well. (Obvious: Hindu Squats, but that's another blog!)<br /><span style="font-weight: bold; color: rgb(255, 0, 0);">5) Perform Hindu Push-Ups on a <a href="http://www.blogger.com/pushupboard.com">push-up board</a></span><br />It's much easier on the joints, especially the shoulders. I especially appreciate the greater spinal stretch throughout the spine and shoulders.<br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">6) Utilize the Hindu Push-Up as a tonic exercise</span><br />If working up to high numbers of the Hindu <span class="blsp-spelling-error" id="SPELLING_ERROR_23"><span class="blsp-spelling-error" id="SPELLING_ERROR_18">Push</span></span>-Up is counter to your fitness goals, I encourage you to still perform a <span class="blsp-spelling-error" id="SPELLING_ERROR_24"><span class="blsp-spelling-error" id="SPELLING_ERROR_19">few</span></span> of these exercises daily as an anti-aging tonic. Even as few as 20-30 reps will provide great health benefits and act as a terrific warm-up for more strenuous routines. The <span class="blsp-spelling-error" id="SPELLING_ERROR_25"><span class="blsp-spelling-error" id="SPELLING_ERROR_20"><span class="blsp-spelling-error" id="SPELLING_ERROR_16">ol</span></span></span>' Coach himself performs 20 per day and up to 100 reps in a workout, typically in sets of 20-30.<br /><br />Come get personal coaching from yours truly--and not only in Hindu push-ups but dozens of other fantastic body weight conditioning exercises--at my first scheduled seminar of 2009, the <span style="font-style: italic; font-weight: bold;"><span class="blsp-spelling-error" id="SPELLING_ERROR_17">Maxbells</span></span> <a href="http://maxbells.com/events.cfm">Body Weight Trainers certification</a>. Hosted by iconoclast </span><span style="font-size:130%;"><a href="http://physicalsubculture.com/trainers/chip-conrad/"> Chip Conrad</a>'s fantastical gym, <a style="font-weight: bold;" href="http://www.physicalsubculture.com/">Body Tribe</a>, in lovely Sacramento CA, Saturday 7 February 2009 from 9AM to 6PM. If you can't make it west, you can buy time to prepare for my </span><a href="http://maxbells.com/events.cfm"></a>Body Weight Trainers certification<span style="font-size:130%;"> 3 May 2009 at Philadelphia's<br /><a href="http://phillywarrior.com/"><span style="font-style: italic; font-weight: bold;" class="blsp-spelling-error" id="SPELLING_ERROR_27"><span class="blsp-spelling-error" id="SPELLING_ERROR_22"><span class="blsp-spelling-error" id="SPELLING_ERROR_18">Maxercise</span></span></span></a> <span class="blsp-spelling-error" id="SPELLING_ERROR_28"><span class="blsp-spelling-error" id="SPELLING_ERROR_23"><span class="blsp-spelling-error" id="SPELLING_ERROR_19">MMA</span></span></span> gym.<br /><br />Steve Maxwell/<span style="font-weight: bold;"><span class="blsp-spelling-error" id="SPELLING_ERROR_20">Maxbells</span></span> </span><span style="font-size:130%;"><span class="blsp-spelling-error" id="SPELLING_ERROR_29"><span class="blsp-spelling-error" id="SPELLING_ERROR_24"><span class="blsp-spelling-error" id="SPELLING_ERROR_21">kettlebell</span></span></span> and </span><span style="font-size:130%;">body weight certifications are rapidly being recognized as the finest of their kind. People come from other certifications and tell me I'm the best they've ever had! Participants leave not only with the confidence that they can perform the exercise, but confidence in their ability to guide others. Because ultimately, if you're a coach or trainer, </span><span style="font-size:130%;">it's not </span><span style="font-size:130%;">what YOU can do, but your ability to teach others how to do it (without hurting themselves!)<br /><br />My wish for the New Year is to see <span style="font-style: italic;">you</span> at my upcoming workshops and certifications: to work with you in person and help you achieve your wildest fitness dreams!<br /><br />There's still time to squeeze in a <a href="http://pushupboard.com/">push-up board</a> as a stocking stuffer for those who've been nice! Or why not go old school and celebrate the gift of push-ups onThree Kings Day 6 January? Best of all, the Push-Up Board comes with a DVD wherein I demonstrate 20 different push-up variations--a one-of-a-kind item if there ever was one!<br /><br /><br /><span style="font-weight: bold; color: rgb(255, 0, 0);">Of Interest:</span><br /><br /></span><ul><li><span style="font-size:130%;">Dave Wardman of Australia spent the time to compile my Dragon Door posts and you all can reap the benefits <a href="http://www.maxwellsc.com/index.php/articles">here</a> under "Archived Forum Advice". Thank you, Dave!</span></li><li><span style="font-size:130%;">Rick Vittum put together a guide to the <a href="http://www.maxwellsc.com/index.php/dvd-encyclopedia-joint-mobility"><span style="font-style: italic;">Encyclopedia of Joint Mobility</span></a>, another much appreciated gesture. Check it out <a href="http://www.maxwellsc.com/index.php/articles/598-encyclopedia-of-joint-mobility-guide">here</a>.</span></li><li><span style="font-size:130%;">Speaking of altered states of consciousness, firefighter Clark Mason has been using a <span style="font-style: italic;">Maxwell </span>Double Kettlebell circuit with 44# KBs and bonus bunker gear! Check the madness out on his new blog <a href="http://masonsmadness.blogspot.com/2008/11/maxwells-kettlebell-doubles.html">here</a>.</span></li><li><span style="font-size:130%;"><a href="http://www.gymjunkies.com/best-fitness-blogs/">Look</a> who made #1 on the Gym Junkies list of top 20 Fitness Blogs!<br /></span></li></ul>Yours Truly...in Strength & Health!<br /><br />Steve<br /><br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/BCAlngWwKKQ&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/BCAlngWwKKQ&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com8tag:blogger.com,1999:blog-5186815140250716212.post-70472331231354418962008-12-03T13:30:00.000-08:002008-12-06T21:12:01.594-08:00Maxwell's Silver Hammer<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://farragoes.files.wordpress.com/2007/10/arm_and_hammer.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 201px; height: 232px;" src="http://farragoes.files.wordpress.com/2007/10/arm_and_hammer.jpg" alt="" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://americantalltales.net/db3/00277/americantalltales.net/_uimages/cspr101751.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 263px; height: 362px;" src="http://americantalltales.net/db3/00277/americantalltales.net/_uimages/cspr101751.jpg" alt="" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGx2Hk5BMorfVoNxnihbEl8_ZfBiti5T-CbPjzw9FTmIxUebide1-R0xGB0LJCW6V0odFjgi8fsQV4kUWLjYZHLoh7_Wuolq-VkxOm8uTDQCUvWFU74CSrWKlEXb3a2pi6akaoew9Pdog/s1600-h/stevehammer.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 317px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGx2Hk5BMorfVoNxnihbEl8_ZfBiti5T-CbPjzw9FTmIxUebide1-R0xGB0LJCW6V0odFjgi8fsQV4kUWLjYZHLoh7_Wuolq-VkxOm8uTDQCUvWFU74CSrWKlEXb3a2pi6akaoew9Pdog/s400/stevehammer.JPG" alt="" id="BLOGGER_PHOTO_ID_5276891930094872642" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw_iAa0h_vgtuDfGW6T23GlNyYoHt6wiSS6qvO0zoe4V37McN0aghtz2oCJtLLxVBseJnO9NXlRmIyGSZyE7ZkxFAspdZSVxxbbeMU2P3_8SZlg99sckrGJCrhs86Dik1MUqzM75rX-pQ/s1600-h/trinidad_sledge.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiw_iAa0h_vgtuDfGW6T23GlNyYoHt6wiSS6qvO0zoe4V37McN0aghtz2oCJtLLxVBseJnO9NXlRmIyGSZyE7ZkxFAspdZSVxxbbeMU2P3_8SZlg99sckrGJCrhs86Dik1MUqzM75rX-pQ/s400/trinidad_sledge.jpg" alt="" id="BLOGGER_PHOTO_ID_5276891924788468578" border="0" /></a><br /><br /><span style="font-size:130%;">Maxwell's Silver Hammer: the perfect balance to the kettlebell Swing.<br /><br />Everything in life has its counterpart: Lancelot had Guinevere; Hiawatha had Minehaha; Tristan had Isolde; to has fro; back has forth; up has down and Tweedledee has Tweedledum! You get my point: there's a perfect balance for everything.<br /><br />The kettlebell Swing is probably one of the finest posterior chain exercises: it works the hamstrings, glutes, erector spinae and core as good or better than any exercise out there and further provides a high-quality level of cardio fitness. It can be argued that, </span><span style="font-size:130%;">considering all its health and performance benefits,</span><span style="font-size:130%;"> the KB Swing could be the only KB exercise you'd need do at all; however, as in all things, the KB Swing must itself be balanced with an anterior chain movement and I've found the perfect counterpart--the proverbial <span style="font-style: italic;">Beavis</span> to the kettlebell's <span style="font-style: italic;">Butthead</span>--is the Sledgehammer Swing.<br /><br />I've always loved sledgehammer work. As a kid, I loved the logo on the <span style="font-style: italic;">Arm & Hammer</span> baking soda box. The logo depicts a sinewy, muscular arm--in a rolled up shirtsleeve--holding a large hammer, with the obvious connotations of masculine strength and functional work capacity, not just some all-show-and-no-go arm you might see on a pretty boy magazine, but an arm with genuine sinew and tendon strength.<br /><br />How I lusted after a pair of arms like that! The hammer itself is a symbol for mighty<span style="font-style: italic;"> Thor</span>, the fierce Norse god who wielded the fearsome <span style="font-style: italic;">Mjolnir,</span> a hammer forged by elves and imbued with magical properties, including throwing lightning bolts. When <span style="font-style: italic;">Thor</span> hurled the hammer at his enemies, because of the hammer's mystical connection to him, it always returned.<br /><br />Even in North American folklore, the sledgehammer is a symbol of a prodigious work capacity and heroism. Take the story of John Henry. As legend has it, John Henry was born into the world as a slave, emerging with a hammer in his hand. He lived at the end of an era where the human workforce was rapidly being replaced by technology. The story continues with John Henry's renown as the greatest steel driver ever, employed in the race to expand the railroads westward. When the railroad owner, in a move to replace his human workers and their jobs, buys a new-fangled steam-powered drill, John Henry attempts to save his comrades jobs and livelihoods by challenging the owner to a race twixt man and machine. Henry dug deep into the very fiber of his being, working like a man possessed, swinging two 20-lb. hammers, and defeated the machine, proving himself superior. But in doing so, he pushed his big heart one step too far and although the victor, he died from his efforts. There was no stopping the industrial age.<br /><br />Technology has sprung up everywhere, replacing an honest day's labor with the comforts and anxieties of the machines. People of that generation knew how to work for a living. They needed neither restrictive diets nor shiny, mirrored-wall, chrome-and-fern gyms blaring noise and music. I guarantee you didn't see any fat on John Henry--or his work crew--and their sinewed, hammer drivin' bodies epitomize what we today call "functional strength".<br /><br />I doubt whether the average gym bunny, pretty-boy, bicep-pumper-<span style="font-style: italic;">cum</span>-bench press denizen can perform an honest day's labor. If <span style="font-style: italic;">you</span> want a physique that's functional and strong, get thee down to Lowe's, Home Depot or Ace hardware and pick up a 16# sledge!<br /><br />The sledgehammer swing is the perfect foil to the kettlebell swing. It works the abs and the entire core with a beautiful rotational movement. The impact of the hammer striking the ground, and the resulting reverberation up the shaft through the arms, builds tremendous tendon and ligament strength and increases bone density.<br /><br />One of the first things you'll notice when you start swinging your hammer is how quickly the entire cardio-respiratory system is engaged. A</span><span style="font-size:130%;">fter just a few swings</span><span style="font-size:130%;">, your breathing will become pronounced and your heart rate will elevate.<br /><br />The mechanics of the sledge swing are the exact opposite of the KB Swing: the effort is bringing the sledge <span style="font-style: italic;">down</span> with as much force as possible. If you want an extra good workout, hold at the bottom of the handle, fists touching, and use a large, windmill-like overhead stroke to engage as much musculature as possible. What size hammer? Beginners should opt for a 10-12 pounder, which can be procured at Lowe's or Home Depot for a nominal fee. I've only found </span><span style="font-size:130%;">bigger hammers</span><span style="font-size:130%;"> on the shelves of Ace Hardware. My GF swings a 16# (my Christmas gift to her last year and she was thrilled.) She loves swinging that sledge and I love watching her swing it! I use a 20# hammer and it's a formidable chunk of steel that will totally kick an ass. In fact, I'm so fired up from telling the story of John Henry that as soon as I finish writing this blog I'm pulling the van over and knocking out a hundred swings!<br /><br />At the moment, I'm driving across the Great Salt Lake Flats from Utah (</span><span style="font-size:130%;">where I presented a private <span style="font-style: italic;">Maxbells</span> KB cert at Gym Jones, [slideshow on the right])</span><span style="font-size:130%;"> to San Francisco. Gym Jones is a fantastic facility catering to world-class athletes, owned by my friends Mark & Lisa Twight. They are amazing trainers with a wealth of knowledge and you can bet they have sledgehammers on site and ready-to-go!<br /><br />Look what Gym Jones had to say about the <span style="font-style: italic; font-weight: bold;">MaxBells</span> KB Instructor certification:<br /></span><blockquote style="color: rgb(255, 0, 0);"><span style="font-size:130%;">http://www.gymjones.com/schedule.php?date=20081203<br /><br /><span style="font-style: italic;">On Monday and Tuesday Steve Maxwell presented his Level 1 Kettlebell Instructor course to Lisa, Jamie M, Alberto, and Janette. He has been using KBs and training individuals ranging from amateur to pro athletes, from young to old, from beginner to advanced, from curious to recreational to serious for so long (he was the first to begin using KBs in the US) that he cannot be surprised by any question or condition. He has truly seen and done it. He was present at the first RKC certification in Minneapolis and introduced many of the movements and concepts now a part of the RKC curriculum. Steve was the first Senior instructor and, at the time, the only full-time professional teacher and trainer. </span><span>Maxercise </span><span style="font-style: italic;">(his gym) was the first Kettlebell gym in modern times. </span> <span style="font-style: italic;"> Steve is a brilliant instructor, and not limited to Kettlebells or fitness: he was the first American to earn a black belt in Brazilian Jiu-Jitsu [from Relson Gracie] and is an adept instructor. Every one of our guys and girls who had the opportunity to roll with him or take a private lesson were thrilled. </span> <span style="font-style: italic;"> Steve has visited us three times this year and the KB seminar was what we hope will be the first of many. Keep an eye on the Seminar page for future events taught by Steve Maxwell.</span></span> </blockquote><br /><span style="font-size:130%;">Old-time fighters liked to strike a tire with a sledge and this is very effective if you're forced to train indoors. I love training outdoors and I strike the hammer right into the ground. There's an added workload bonus to sucking the hammer head back out of the ground which adds up. The downside is this tears up the ground, so choose your location wisely (e.g., your neighbor's yard.) Another option is to find a tree stump; I love the sound of the hammer striking the stump.</span><span style="font-size:130%;"><br /><br />While you're pounding that sledge, think of powerhouse <span style="font-style: italic;">Thor</span> slaying the frost-giants. Or imagine indomitable John Henry, his body glistening as he bested that steam drill. Stick with the ol' Coach and you'll be a steel driving man as well.<br /><br /><span style="font-weight: bold;">Performance tips:</span><br />Let me be extremely clear: there is a hyooge difference between swinging a puny 8-10# sledgehammer and the massive 16-20# versions. A 16# is formidable...a 20# is horrendous! Keep the hands near the bottom end of the handle, preferably touching. Do not attempt to choke up. Choking up is the technique you'd use if working with the sledgehammer--we're using the hammer as an exercise modality, so the idea is to make it as difficult as possible!<br /><br />As you strike the ground, exhale with a "huhh!"-like sound. This will help to fully engage the abdominals, including the elusive transverse abdominus. With a heavy hammer, do NOT go for speed. Although you don't want to tarry, go for for quality of repetition by STRIKING the hammer with as much power and vigor as you can muster.<br /><br />I prefer working the weaker side first, then the stronger. Make sure you always do an equal number of strikes on both sides. If your form deteriorates, be smart enough to stop swinging, so as not to injure yourself!<br /><br /><span style="color: rgb(255, 0, 0);">Sledgehammer swings make a very nice pairing with KB Swings and also pair extremely well with Hindu Push-Ups:<br /><br />Road Warrior's Sledgehammer Workout<br /><br /></span></span><span style="font-size:130%;"><span style="color: rgb(255, 0, 0);">A1) Sledgehammer Swing</span> <span style="color: rgb(255, 0, 0);"><br />x 20 (10 L/10 R)</span><br /><span style="color: rgb(255, 0, 0);">rest: none</span><br /><span style="color: rgb(255, 0, 0);">A2) Hindu Push-Ups x 10</span> <span style="color: rgb(255, 0, 0);"><br />rest: none</span> <span style="color: rgb(255, 0, 0);"><br />A3) Alternating Sprinter Lunge<br /></span> <span style="color: rgb(255, 0, 0);">x 20 (10 l/10 R)</span> <span style="color: rgb(255, 0, 0);"><br />rest: 60-sec</span> <span style="color: rgb(255, 0, 0);"><br />A1-A3 are a circuit. Repeat 10 times.</span><br /><br /></span><span style="font-size:130%;"><br /></span><span style="font-size:130%;">For an incendiary, fat-burning melt-off, t</span><span style="font-size:130%;">he sledgehammer and KB Swing can be combined with stair climbs or sprints. Here's a workout the ol' Coach performed on a recent drive down the California coastline:<br /><br />I encountered a very steep set of stairs cut into the side of a hill. I placed a KB at the bottom of the stairs and a sledgehammer at the top. Setting a timer, I performed 20 KB Swings at the bottom of the stairs, sprinted to the top, where perform 20 sledge swings (10 R then 10L). The idea is to do as many rounds as possible in 30 minutes--I promise you, this one's a smoker!<br /><br />In Strength & Health!<br /><br />Coach Steve<br /></span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzoFRu4JUmL2NFwlX2KGxTcRyO4uJnfZbzIqkeG0JGNUkcc-pMDPJjmwGIcNT3qMijXMrHjlqOIVA7hq5Cu3A' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com13tag:blogger.com,1999:blog-5186815140250716212.post-17970350395949301682008-11-23T12:49:00.000-08:002008-11-25T17:52:56.908-08:00Death by Truck Ramp!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHOJeXFoZTkKXnNh47aJmB5OiglTZo7lkBrnuJAaKXpnj7HEN6ihBoQsVSkkMzg0vvWu2PBLBAAATdGNtjukNcdxzfbVFNvAKkNFmOrDm90KXfsKN0SUwl8hkxvIpLwBrfaIHvUHbKedA/s1600-h/up+ramp.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 345px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHOJeXFoZTkKXnNh47aJmB5OiglTZo7lkBrnuJAaKXpnj7HEN6ihBoQsVSkkMzg0vvWu2PBLBAAATdGNtjukNcdxzfbVFNvAKkNFmOrDm90KXfsKN0SUwl8hkxvIpLwBrfaIHvUHbKedA/s400/up+ramp.JPG" alt="" id="BLOGGER_PHOTO_ID_5272775623081546978" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkWpXyz_rnXB56LK1ngJ62vFAymfdhHkG4FKh8mM_p1hTQBvgl3KcY_ujw1YAO5lkMd8mvgDqGVrWwXS5ogY031hsoKUN3NRxGFA5fYJ2GN-PJkivnZd_Ztobfk-MkY34uKCu92qlJQvk/s1600-h/upward_dog.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 275px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkWpXyz_rnXB56LK1ngJ62vFAymfdhHkG4FKh8mM_p1hTQBvgl3KcY_ujw1YAO5lkMd8mvgDqGVrWwXS5ogY031hsoKUN3NRxGFA5fYJ2GN-PJkivnZd_Ztobfk-MkY34uKCu92qlJQvk/s400/upward_dog.JPG" alt="" id="BLOGGER_PHOTO_ID_5272775374200048818" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwDPhQzeQyUncYSe_JnfkwfPdIU-vdi0zeXm3FjH7Z4itITPwKMJDPVIO8xvUpQDl7QZGrT5iesb0pJS6LHnMxRRJJ4reyLAROYBGmICANSVHAG60IaE75Fr6NAjg5SBYBZKZ74xeRC8w/s1600-h/clean.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwDPhQzeQyUncYSe_JnfkwfPdIU-vdi0zeXm3FjH7Z4itITPwKMJDPVIO8xvUpQDl7QZGrT5iesb0pJS6LHnMxRRJJ4reyLAROYBGmICANSVHAG60IaE75Fr6NAjg5SBYBZKZ74xeRC8w/s400/clean.JPG" alt="" id="BLOGGER_PHOTO_ID_5272775374560779362" border="0" /></a><br /><br /><span style="font-size:130%;"><br />As you probably know by now, I'm an outspoken critic of most traditional forms of cardiovascular training. One of my blogs, <a href="http://maxwellsc.blogspot.com/2008/03/ten-reasons-i-dont-do-aerobics.html"><span style="font-style: italic;">10 Reasons I Don't Do Aerobics</span></a>, caused quite a furor, overloading my mailbox with missives from both nay-<span class="blsp-spelling-error" id="SPELLING_ERROR_0"><span class="blsp-spelling-error" id="SPELLING_ERROR_0">sayers</span></span> and supporters. The exercise physiologists (whose livelihood depends on convincing us this exercise <span class="blsp-spelling-error" id="SPELLING_ERROR_1">is so</span> important) were hands-down the most upset.<br /><br />Yet people in the physiology community conduct experiments and studies because their positions require they "publish or perish". These studies are typically run by students (as part of their education and training) and are, for the most part, unsupervised. To meet their deadlines, the students may fudge the data, as students will. I'll say it: Most of the studies conducted are worthless.<br /><br />So, if you can't trust science, who can you trust? Old school trainers, who've been in the field a long time, have tons of in-the-ditches experience and empirical data about what does and doesn't work. Guys like myself ain't gonna have jobs for long if they aren't consistently producing good results for their clientele! As I travel across the country in my little RV, I have the opportunity to meet with like-minded individuals running gyms based on the same principles I espouse. I hear story after story of clients abandoning what passes as mainstream fitness to start training anew with the exercise models I preach--with terrific results! What passes for training, even personal training, in most gyms is for the most part, utterly worthless.<br /><br />Most people haven't the access to some of these cutting-edge, alternative gyms, like <a href="http://www.gymjones.com/">Gym Jones</a>, <a href="http://monkeybargym.com/">Monkey Bar Gym</a>, <a href="http://phillywarrior.com/"><span class="blsp-spelling-error" id="SPELLING_ERROR_2"><span class="blsp-spelling-error" id="SPELLING_ERROR_1">Maxercise</span></span></a>, <a href="http://recreatefitness.com/">Recreate Fitness</a> and <a href="http://www.primephysique.com/primephysique/">Prime Physique</a>. These are five examples of phenomenal venues producing the fat loss and fitness gains most people desire.<br /><br />But you don't need any gym at all! </span><span style="font-size:130%;">With the <span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">phenomenon</span> that is online personal training you can </span><span style="font-size:130%;"> </span><span style="font-size:130%;">benefit from the decades of personal training and coaching experience of hard boiled trainers like myself and</span><span style="font-size:130%;"> </span><span style="font-size:130%;"> your home (no matter what or where that may be!) becomes your gym--no membership required!</span><span style="font-size:130%;"> You'll become one of the growing numbers of people realizing most gyms aren't even conducive to hard-core <span class="blsp-spelling-corrected" id="SPELLING_ERROR_4">beneficial</span> training. In fact, the required exercises are typically discouraged in such gyms!<br /><br />Some of my--and my young assistant's--most tremendous workouts were completed out-of-<span class="blsp-spelling-error" id="SPELLING_ERROR_5">doors</span> while traveling cross-country. Obviously, this requires a fair amount of creativity on the part of the <span class="blsp-spelling-error" id="SPELLING_ERROR_6"><span class="blsp-spelling-error" id="SPELLING_ERROR_2">ol</span></span>' Coach, who surveys the terrain and sees a workout opportunity at every turn...and every turn-out!<br /><br />When I look out the window and see a construction site, I see not building materials but odd objects needing to be lifted. When I spy boulder fields and scree along the mountainside, it's a world of large, smooth stones to shoulder. Roadside warning signs? Forget 'em, I see only the sandbags anchoring the signs, hogging all that gravity! Public parks and rest stops? I <span class="blsp-spelling-error" id="SPELLING_ERROR_7"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_3">possess</span></span> the uncanny ability to ferret out the pull-up opportunity, using everything from swing sets to picnic kiosk cross beams, tree limbs...and the odd stall bar in the men's washroom.<br /><br />Often, these workouts are impromptu, spur-of-the-moment affairs. One such workout introduced itself on the drive from Salt Lake City to Portland. As we were climbing a picturesque mountain range, I espied a <span class="blsp-spelling-error" id="SPELLING_ERROR_8"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_4">runaway</span></span> trunk ramp. A thing of beauty, I tell you! My teen assistant, who'd </span><span style="font-size:130%;">already </span><span style="font-size:130%;">been <span class="blsp-spelling-error" id="SPELLING_ERROR_9"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_5">chauffeuring</span></span> me a number of hours, was getting feisty and in need of a break. We pulled alongside the runaway ramp and Lil 't quickly donned her workout togs with my gentle--yet persuasive--prodding, <span class="blsp-spelling-error" id="SPELLING_ERROR_10"><span class="blsp-spelling-error" id="SPELLING_ERROR_6">heh</span></span>.<br /><br />Teresa loves a good workout, and physical exertion in general, thus she's made great progress under the Coach's tutelage and finds herself now, at 40+, in the best physical condition of her life.<br /><br />One of the most results-producing <span class="blsp-spelling-error" id="SPELLING_ERROR_11"><span class="blsp-spelling-error" id="SPELLING_ERROR_7">cardio</span></span>, and fat burning, exercises are hill sprints. The trunk ramp, though daunting, was the perfect venue for this unparalleled expression of fat combustion...providing actual runaway trucks are as uncommon as we hoped! Although a runaway truck would bring the motivation to a whole new level!<br /><br />After a warm-up of the <a href="http://www.maxwellsc.com/index.php/articles/17-maxwell-daily-dozen">Maxwell Daily Dozen</a>, Teresa sprinted from the bottom, as far up the ramp as she could, in 45-seconds. She noted the spot she hit each time I called out the time, then she'd return to the bottom of the hill and immediately perform an upper body exercise to balance the tremendous leg, hip, hamstring workout she was getting during those arduous uphill sprints. It didn't take long in that thin mountain air to get Teresa a-panting like a puppy dog.<br /><br />Despite the chill (and the fact that she opted for minimalist workout attire) there was a thin veneer of sweat on that silky skin and the <span class="blsp-spelling-error" id="SPELLING_ERROR_12"><span class="blsp-spelling-error" id="SPELLING_ERROR_8">ol</span></span>' Coach felt stirrings as he ogled his assistant!<br /></span><span style="font-size:130%;"><br />The workout went like this:<br /><br /></span><span style="color: rgb(255, 0, 0);font-size:130%;" >10 sprints, coupled with 10 upper body exercises:<br /><br />2 pushes<br />2 pulls<br />4 core<br />2 combination push-pulls<br /><br />Specifically:<br /><br />1) hill sprint, 45-sec/ return, 45-sec<br />a) Hindu Push-Ups, on push-up board<br /></span><span style="color: rgb(255, 0, 0);font-size:130%;" >2) hill sprint, 45-sec/ return, 45-sec<br />b) Jungle Gym Rows<br /></span><span style="color: rgb(255, 0, 0);font-size:130%;" >3) hill sprint, 45-sec/ return, 45-sec</span><br /><span style="color: rgb(255, 0, 0);font-size:130%;" ><span class="blsp-spelling-error" id="SPELLING_ERROR_13"><span class="blsp-spelling-error" id="SPELLING_ERROR_9">c) Chatturanga</span></span> (yoga-style)Push-Ups<br /></span><span style="color: rgb(255, 0, 0);font-size:130%;" >4) hill sprint, 45-sec/ return, 45-sec</span><br /><span style="color: rgb(255, 0, 0);font-size:130%;" >d) Curl Grip Rows<br /></span><span style="color: rgb(255, 0, 0);font-size:130%;" >5) hill sprint, 45-sec/ return, 45-sec</span><br /><span style="color: rgb(255, 0, 0);font-size:130%;" >e) Full Sit-Ups, non-anchored<br /></span><span style="color: rgb(255, 0, 0);font-size:130%;" >6) hill sprint, 45-sec/ return, 45-sec</span><br /><span style="color: rgb(255, 0, 0);font-size:130%;" ><span class="blsp-spelling-error" id="SPELLING_ERROR_14"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_10">f) Continuous</span></span> Clean & Press with boulder<br /></span><span style="color: rgb(255, 0, 0);font-size:130%;" >7) hill sprint, 45-sec/return, 45-sec</span><br /><span style="color: rgb(255, 0, 0);font-size:130%;" >g) Alternating Elbow-to-Knee<br /></span><span style="color: rgb(255, 0, 0);font-size:130%;" >8) hill sprint, 45-sec/ return, 45-sec</span><br /><span style="color: rgb(255, 0, 0);font-size:130%;" ><span class="blsp-spelling-error" id="SPELLING_ERROR_15"><span class="blsp-spelling-error" id="SPELLING_ERROR_11">h) Continous</span></span> Clean & Press w/ boulder<br /></span><span style="color: rgb(255, 0, 0);font-size:130%;" >9) hill sprint, 45-sec/ return, 45-sec</span><br /><span style="color: rgb(255, 0, 0);font-size:130%;" >i) Elbow Plank then </span><span style="color: rgb(255, 0, 0);font-size:130%;" >Side Elbow Plank, L/R</span><br /><span style="color: rgb(255, 0, 0);font-size:130%;" >10) hill sprint, 45-sec/ return, 45-sec</span><span style="color: rgb(255, 0, 0);font-size:130%;" ></span><br /><span style="font-size:130%;"><span style="color: rgb(255, 0, 0);">j) Elephant Walk Outs</span><br /><br />This was a fantastic workout requiring no equipment and though enhanced with a <a href="http://www.lifelineusa.com/products/jungle-gyms">Jungle Gym</a> and <a href="http://pushupboard.com/">Push-Up board</a>, they are by no means required.<br /><br />We hit all <span class="blsp-spelling-error" id="SPELLING_ERROR_16"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_12">parameters</span></span> of fitness. There was a great deal of athleticism involved, including the anti-aging boon of utilizing those all-important fast-twitch muscle fibers, along with the upper body, core and back work most every woman so badly needs.<br /><br />Compare this workout to the average woman's gym hour spent <span class="blsp-spelling-error" id="SPELLING_ERROR_17"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_13">mindlessly</span></span> running the treadmill or <span class="blsp-spelling-error" id="SPELLING_ERROR_18"><span class="blsp-spelling-error" id="SPELLING_ERROR_14">stairmaster</span></span>, plugged into the excess inputs of <span class="blsp-spelling-error" id="SPELLING_ERROR_19"><span class="blsp-spelling-error" id="SPELLING_ERROR_15">television</span></span> or <span class="blsp-spelling-error" id="SPELLING_ERROR_20"><span class="blsp-spelling-error" id="SPELLING_ERROR_16">iPod</span></span> all the while shuffling along at a pitiful pace, burning a pitiful number of calories and deprived of any muscle strengthening benefit whatsoever. If she does any weight <span class="blsp-spelling-error" id="SPELLING_ERROR_21"><span class="blsp-spelling-error" id="SPELLING_ERROR_17">training</span></span> at all, it's <span class="blsp-spelling-error" id="SPELLING_ERROR_22"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_18">ridiculous</span></span> movements, </span><span style="font-size:130%;">with light loads,</span><span style="font-size:130%;"> in bad form, copying some silly, body-building or <span style="font-style: italic;">Shape</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_23"><span class="blsp-spelling-error" id="SPELLING_ERROR_19">magazine</span></span>-style workout.<br /><br />In this extreme high-intensity workout, your lady friend can hit <span class="blsp-spelling-error" id="SPELLING_ERROR_24"><span class="blsp-spelling-error" id="SPELLING_ERROR_20">every</span></span> parameter of fitness in less than 40 min and continue to burn fat for hours later. Not to mention the effect of the altitude! This is one of thousands of versions of this type of workout I provide to my online clients--and they're seeing their hard-won results.<br /><br />The only <span class="blsp-spelling-error" id="SPELLING_ERROR_25"><span class="blsp-spelling-error" id="SPELLING_ERROR_21">equipment</span></span> you really need is some type of pull-up bar, a <a href="http://www.lifelineusa.com/products/jungle-gyms">Jungle Gym</a>, <a href="http://pushupboard.com/">Push-Up board</a> and a few <a href="http://maxbells.com/"><span class="blsp-spelling-error" id="SPELLING_ERROR_26"><span class="blsp-spelling-error" id="SPELLING_ERROR_22">kettlebells</span></span></a>.<br />Some luxuries include:<br /></span><ul><li><span style="font-size:130%;"><a href="http://www.lifelineusa.com/products/power-wheel">Power Wheel</a></span></li><li><span style="font-size:130%;">a couple<a href="http://sandbagfitnesssystems.com/index.php/sandbags"> sandbags</a></span></li><li><span style="font-size:130%;">optional barbells and dumbbells</span></li></ul><span style="font-size:130%;"><br />You can get <span class="blsp-spelling-error" id="SPELLING_ERROR_27"><span class="blsp-spelling-error" id="SPELLING_ERROR_23">everything</span></span> you've ever wanted in the realm of the physical body with this simple list. Combat athletes will want to add clubs, mace and climbing rope...and a sledgehammer!<br /><br />The above can be purchased on even a modest budget, often <span class="blsp-spelling-error" id="SPELLING_ERROR_28"><span class="blsp-spelling-error" id="SPELLING_ERROR_24">second</span></span>-hand.<br /><br />Do yourself a favor: get out of the gym and get out in nature. Stop the ridiculous, marathon gym routines. Forget the aerobics, they're a waste of time. Start working out in a productive way.<br /><br />In Strength & Health!<br /><br />Coach Steve<br /><br />P.S. I'd like to announce the sale of my <a href="http://www.maxwellsc.com/index.php/dvd-gladiator-training">Gladiator Seminar DVD</a>! Coach Zach Even-<span class="blsp-spelling-error" id="SPELLING_ERROR_29"><span class="blsp-spelling-error" id="SPELLING_ERROR_25">Esh</span></span> and myself provide more than eight hours of instruction to help you come up with your own creative, innovative and revolutionary ideas for your own unique <span class="blsp-spelling-error" id="SPELLING_ERROR_30"><span class="blsp-spelling-error" id="SPELLING_ERROR_26">training</span></span> regimen. Imagine: two of this <span class="blsp-spelling-error" id="SPELLING_ERROR_31"><span class="blsp-spelling-corrected" id="SPELLING_ERROR_27">country's</span></span> leading fitness coaches <span style="font-style: italic;">right in your own garage</span> sharing the outstanding information presented in this seminar. It's the next best thing to having been there in person. I don't kid you: there's nothing like hands-on BUT this DVD package comes close!<br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/-WFVwOlA9D4&hl=en&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/-WFVwOlA9D4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" height="344" width="425"></embed></object><br /><br /><br /></span><span style="font-size:130%;"><br /><br /><br /></span>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com2tag:blogger.com,1999:blog-5186815140250716212.post-88294979824911380032008-11-17T20:20:00.000-08:002008-11-18T20:54:39.433-08:00Ancient Tools for Modern Warriors<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgUdN-Nz-FG7IBxzX0g1EkHak8ISq2O6LlapUJug0Ph7WWNk25DwxEGuWSnTaly312GHps2l6SE5K-Zoi5ZD6ZfE6jaQj4qDy0XsaJd8Qz8HhGx07A8FNgYONEJ3es3jtHp9ofagz-E4A/s1600-h/gada100.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgUdN-Nz-FG7IBxzX0g1EkHak8ISq2O6LlapUJug0Ph7WWNk25DwxEGuWSnTaly312GHps2l6SE5K-Zoi5ZD6ZfE6jaQj4qDy0XsaJd8Qz8HhGx07A8FNgYONEJ3es3jtHp9ofagz-E4A/s400/gada100.jpg" alt="" id="BLOGGER_PHOTO_ID_5270149996639427618" border="0" /></a><br /><span style="font-size:130%;">Those of you who regularly read my blog know my penchant for ancient workout techniques. I prefer those exercises and exercise systems which have stood the test of time and I've a particular fondness for the Indian wrestling systems. Wrestling was a highly developed art with near-religious connotations. There have been several books written on the subject and one of my favorites is <span style="font-style: italic;">The Wrestler's Body</span>, an anthropological study of the ancient Indian wrestling culture. Many of the techniques go back thousands of years and were instrumental in preparing young warriors for battle. Some historians claim yoga <span style="font-style: italic;">asana</span> practice originated in the wrestling <span style="font-style: italic;">akharas</span>, (which is easy to believe since the original yoga postures described in the ancient texts were 7 or 8 seated positions.) The wrestling workout sequences are known as <span style="font-style: italic;">vayam</span> and consist of: body weight calisthenics, primarily <span style="font-style: italic;">dand (aka</span> Hindu push-ups) and <span style="font-style: italic;">bethak</span> (<span style="font-style: italic;">aka</span> Hindu squats) The system also contains elements of yoga <span style="font-style: italic;">asana</span>, such as bridging exercises and other calisthenic-like moves, variations of which you see in Western yoga classes. But the wrestling system went much further, including swinging heavy clubs and maces. Also included was heavy object lifting, like round stones, sandbags and partner exercises. Additionally, gymnastic exercises were included, like tumbling and rope climbing. The system worked extremely well, producing phenomenal wrestling champions. One such champion of the Indian physical cultural system was the Great Gama, the Lion of the Punjab. Gama was undefeated over a 50-year career. He was widely feared by </span><span style="font-size:130%;">potential </span><span style="font-size:130%;">European and North American </span><span style="font-size:130%;">challengers</span><span style="font-size:130%;"> and most avoided him. He was especially known for his strength and stamina and represents the epitome of what this system can produce.<br /><br />I have studied the Indian system in depth and used it myself for years. I see it not only as an excellent training system for combat athletes--especially grapplers--but as a great overall health and thus anti-aging regimen. On my way to Portland OR, after spending time with Mark and Lisa Twight of Salt Lake City, I was blown away by the beauty of the Columbia River gorge. One spot had a dock jutting out over the river and it at once brought to mind <a href="http://www.youtube.com/watch?v=JyUsEb82jZs">a scene</a> from a venerable Indian movie, <a href="http://www.youtube.com/watch?v=JyUsEb82jZs"><span style="font-style: italic;">The World of Apu</span></a>, which some readers were generous enough to send clips from for the gada blog. In one scene, the camera pans over youthful Indian wrestlers performing their ritual exercises on the dock overlooking the Ganges river in Benares. I was taken by the moment, mesmerized even, and thought to myself, "I can have my own holy Ganges river experience right here on the mighty Columbia!"<br /><br />I grabbed the wheel of the RV, hard, and had my assistant/chauffeur promptly exit to a placid rest area on the river's edge. I gathered up my modern-yet-ancient training tools and hauled them down to the wooden dock. There, I worked my body like a wrestler of long-gone times, at one with the river and my own nature. There's something so serene--yea, magical--in standing over a body of water. I felt incredibly uplifted and energized. This is what your ageless athlete did:<br /><br />1) <span style="font-weight: bold;">Rope skipping</span>, 6 min non-stop<br />Lifeline Heavy Speed Rope<br /><br />2) <span style="font-weight: bold;">Hindu Squats</span><br />200 reps 6 min non-stop<br />w/ <span style="font-style: italic;">pranayama</span> breathing<br />1st min: <span style="font-style: italic;">Ujaayi</span> breath for heat<br /><br />3) <span style="font-weight: bold;">Hindu Push-Ups</span><br />100 reps<br />dockside, using the dock as a push-up board,<br />just like the scene from the movie<br />Once again, synchronizing breath & movement<br /><br />The tradition was always to do half as many push-ups as squats.<br /><br />4) <span style="font-weight: bold;">Alternating Shield Cast</span><br />15# clubs<br />*in India and throughout the Middle East, they use large wooden clubs, sometimes colorfully decorated. I used Clubbells.<br />100 reps in 20-rep sets for 5 rounds<br /><br />In the ancient <span style="font-style: italic;">vayam</span> training system, a premium was placed on high-repetition movements, which builds tremendous tendon strength, mental toughness and the all-important strength-endurance required for extend bouts of grappling.<br /><br />5) <span style="font-weight: bold;">Gada swinging</span><br />100 swings, 50 each direction<br />20-rep sets x 5<br /><br />6) <span style="font-weight: bold;">Double Clubbell Swipe</span><br />100 reps in sets of 20<br />15# clubs<br /><br />When I finished, I felt fantastic. I'd worked up a tremendous sweat despite the chilly drizzle coming. I stripped down and plunged into the cold river, bringing a sense of near-euphoria. Now I'd purified my body, along with my spirit, and was ready to present a fantastic kettlebell certification at Nate Jeffers' <a href="http://www.everydayathletepdx.com/">Recreate Gym</a> in Portland OR! Enjoy the slideshow on the right==><br /><br />Nate and his wife, Tina, own and operate an incredible gym. It has everything I love. They've really expanded their kettlebell expertise and hosted a wonderfully successful seminar. Everyone learned a lot and proved their mettle in Coach's final, grueling graduation workout, maintaining terrific form and mental toughness throughout. I was proud to certify 14 new <span style="font-weight: bold; font-style: italic;">MaxBells</span> instructors. If you're ever in Portland, I highly recommend you <a href="http://www.everydayathletepdx.com/">contact Nathan and Tina</a> and check out their gym.<br /><br />If you're interested in hosting a workshop, contact Maxercise@gmail.com, connect with my teen assistant and she'll set up a way to mainline a shot of the ol' Coach into your neighborhood!<br /><br />In Strength & Health!<br />Steve<br /><br /><br /></span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzd8Ilnmmye7uuBIPwboWaUhAO-WTmTCwIJcAJaxgbsUcktXdB2EZoy3GRDDH7DW06Bp47gi6-t8qU1WycOyg' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dz_SstdLGUgwLrbeoXS_HCGOZLNvoayPTWxX_LL7iTU3wyQOBC3boCpB060lZepM_EG0z3xAPrhG_Zqb7nX6A' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwHdOEBCzxSIvL_pej1kvvjVp9pOhucgCI4L2DerHemTOAjyKj9auNBbB3WYbRH3YL9-qZ47iDmNJjGfW2bQw' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzgMHSzLlBhZn20N1nsikn5EOBGliVtoO_z70E6CEg7d-Mfe-TU5d3CZtcBStOXNHsBVHp2wsxrWjR-N7qIHA' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com11tag:blogger.com,1999:blog-5186815140250716212.post-69505718938819299372008-10-29T11:29:00.001-07:002008-11-03T13:17:41.207-08:00A Tale of Two Cuties<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4mUUbQU1ef9_y0bQdfF6FvgorPEY1k2aXoSmNn-QQOm_uXpXhNgDFADBs3JawAoxpmsp3luwOIQNvtq-g2d847qE-4QD9Q3j81ndKiMgDsVPk2Nt4HStkdmayhh6O9AGXpnq_UHGY1Eg/s1600-h/DSCN1358.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4mUUbQU1ef9_y0bQdfF6FvgorPEY1k2aXoSmNn-QQOm_uXpXhNgDFADBs3JawAoxpmsp3luwOIQNvtq-g2d847qE-4QD9Q3j81ndKiMgDsVPk2Nt4HStkdmayhh6O9AGXpnq_UHGY1Eg/s400/DSCN1358.JPG" alt="" id="BLOGGER_PHOTO_ID_5263394506713263922" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMHFRgVeS5DiQaS0iQVS9T6rJ7tssvdd320_GwZLxxI6BTP8-LP9M1PhgvB8FXPkgaGAH9v6ZzahZdQA4RY9zeGJJ0cBwWk8-kuG0fNVMFA2AH1sQciwal1_x5_HHud7xEBLkD8Zgx7so/s1600-h/DSCN1369.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMHFRgVeS5DiQaS0iQVS9T6rJ7tssvdd320_GwZLxxI6BTP8-LP9M1PhgvB8FXPkgaGAH9v6ZzahZdQA4RY9zeGJJ0cBwWk8-kuG0fNVMFA2AH1sQciwal1_x5_HHud7xEBLkD8Zgx7so/s400/DSCN1369.JPG" alt="" id="BLOGGER_PHOTO_ID_5263394008085434626" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrjXaAN3BwTvc1xLroeJ8PdJwqD21trXoLifYH43rcYB-xTbinIoqLNZqZNbWa5MW3rY5ZwZ4NU2vNyi79QGdpGOH65Di5buvj1gS2um92vOzIHrP9vd-lE0Ok80kMVPxsRrY_nqAlh9Q/s1600-h/IMG_1066.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 319px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrjXaAN3BwTvc1xLroeJ8PdJwqD21trXoLifYH43rcYB-xTbinIoqLNZqZNbWa5MW3rY5ZwZ4NU2vNyi79QGdpGOH65Di5buvj1gS2um92vOzIHrP9vd-lE0Ok80kMVPxsRrY_nqAlh9Q/s400/IMG_1066.JPG" alt="" id="BLOGGER_PHOTO_ID_5263393735030498530" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgos3rjKdE_COK9huudYgSQJqbB6HZZ6sbwnCJ9IbY_ZPgPufnoRf9ecR67RCpqJfZnNvaXvD31XdnpGi052TGV9vu3IjRTPoRhjWj8JyhsJq8Bpc5whPqMUK_MPgNxKh76PxqCVgBbY_0/s1600-h/t2.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgos3rjKdE_COK9huudYgSQJqbB6HZZ6sbwnCJ9IbY_ZPgPufnoRf9ecR67RCpqJfZnNvaXvD31XdnpGi052TGV9vu3IjRTPoRhjWj8JyhsJq8Bpc5whPqMUK_MPgNxKh76PxqCVgBbY_0/s400/t2.JPG" alt="" id="BLOGGER_PHOTO_ID_5263393617114226242" border="0" /></a><br /><span style="font-size:130%;">This week's blog I dedicate to the fairer sex.<br /><br />In my many years of training and coaching I've spent a full 65-75% of my time training women of all ages. From young, nubile teens to 82-year old grandmothers. I've trained at least 30 women through full-term pregnancies and trained some of their daughters as they came of age for training, not to mention my three wives, multiple girlfriends, and two daughters.<br /><br />I can't say I got along with all of them but one thing I did (and even people who don't like the Ol' Coach will tell you this) was produce some amazing results.<br /><br />One of the most dependable tool in my bag of tricks is the humble kettlebell. This simple ball of iron has helped me sculpt and tone the lard off a lot of fat asses!<br /><br />I remember one of my high-powered female clients who was especially resistant to trying the kettlebell: she challenged with, "Give me three good reasons why I should do this!"<br /><br />The Ol' Coach, not to be thwarted, thought fast on his feet and came up with these three reasons:<br /><br /></span><ol><li><span style="font-size:130%;">The kettlebell gives you significant results in less training time<br /></span></li><li><span style="font-size:130%;">The kettlebell strengthens every muscle in your body from head-to-toe while burning fat...</span></li><li><span style="font-size:130%;">and simultaneously improving the cardiovascular system</span></li></ol><span style="font-size:130%;">She said, "Well, then...<span style="font-style: italic;">ok</span>!" Because high-powered, busy people want the biggest bang for the buck. They don't have time to be messing around. Let's examine each of the reasons in detail, why kettlebell training is the best value for women per minute of time.<br /><br /><span style="color: rgb(204, 0, 0);">1. Significant results in less training time</span><br />Most women gravitate towards long, slow, cardio-endurance training on treadmills and ellipticals. They operate from the mistaken notion that this is the best way to burn off excess body fat. Nothing could be further from the truth! Empirical evidence and the latest scientific findings show over and over again that short-duration, high-intensity exercise is best for stoking the metabolic furnace.<br /><br />The idea that you can walk or jog off fat with long, slow exercise, simply doesn't work. The moment a woman stops jogging is the moment she stops burning calories, but with high-intensity training the caloric after-burn leaves the metabolic furnace revved-up long after the exercise session is over, ultimately expending far more calories.<br /><br />Kettlebells are the ultimate high-intensity training protocol, and the best thing of all, they are so portable, training can take place right in your bedroom or living room, because very little space is required. Because of the intensive nature, the workout duration must be kept short. A woman can perform either a lot of easy, less-intense work, or a smaller volume of very hard work. But the body cannot perform a large volume of hard work. A large volume neither improves fitness parameters, nor is it efficient. The kettlebell, by its very nature, is extremely efficient.<br /><br /><span style="color: rgb(204, 0, 0);">2. </span></span><span style="color: rgb(204, 0, 0);font-size:130%;" >Strengthen every muscle in your body from head-to-toe while burning fat</span><span style="font-size:130%;"><span style="color: rgb(204, 0, 0);"> </span><br />Most women weight train more as an after-thought than a primary element in their workout and if weight training is added at all, it consists of light dumbbells and isolation exercises, producing little in the way of worthwhile results. The major fear is getting big, ie, masculine-looking, muscles and no longer appearing pretty and feminine. We know that this is impossible without a hormonal profile conducive to building mass.<br /><br />Kettlebell training consists of whole-body movement exercises requiring athleticism and coordination. It's well-known that compound movements are superior to isolation exercises for improving muscle tone, strength and body composition. (That's not to say isolation movements don't have their place, but compound movements are the winning ticket for our purposes here.)<br /><br />The type of physique kettlebell exercises build is svelte, wiry and lean. Think Sarah Connor in <span style="font-style: italic;">The Terminator</span>, or Madonna...but in a fraction of the time those women spent chiseling out their bodies!<br /><br />Another advantage of the kettlebell over machines or light dumbbells is the importune muscle-loading and ballistic nature of the bell. This counteracts one of the leading problems with aging in women: decreasing bone-density.<br /><br />Kettlebells further strengthen the connective tissue, eg, tendons and ligaments, making the joints tougher and less-susceptible to injury.<br /><br /><span style="color: rgb(204, 0, 0);">3. </span></span><span style="font-size:130%;"><span style="color: rgb(204, 0, 0);">Lifting kettlebells improves the cardiovascular system</span><br /></span><span style="font-size:130%;">Most women who have kids and work (and husbands can be like having an extra kid) simply don't have the time for a strength program </span><span style="font-size:130%;">separate </span><span style="font-size:130%;">from their cardiovascular program. With the kettlebell, you get both in the same package! Not only that, but the heart-strengthening effect of performing high-repetition kettlebell exercises has proven to provide superior heart and lung conditioning than you'd ever get on a treadmill. I've already discussed the importance of high-intensity training for fat-burning, but here I'd like to stress that improved heart-lung conditioning doesn't come from long, slow, cardio workouts. With steady-state cardio, any improvements in fitness parameters happen within the fist couple of months...only to subside. With kettlebell training, because of its intense nature, you get continual fitness improvements, and it's much easier to gauge these same improvements because as soon as the current load becomes sub-maximal, you jump up to the next weight!<br /><br />Another key point is the simultaneous loading of both the upper and lower extremities. Most cardio machines involve primarily the lower body (with the exception of rowing and certain elliptical machines.) Even when the machines DO add an upper-body endurance component, it's generally through a pitiful range of motion. The kettlebell puts the arms and shoulder girdle through a very wide range of movement possibilities, much of it being vertical, placing tremendous stress on the cardio system, thus offering considerable benefit. This saves the busy woman a huge amount of time in her day, because all of her health and aesthetic concerns are wrapped up into a single, kick-ass-and-take-names workout done 2-3 times per week. What more could a busy, modern woman ask for?<br /><br />Two perfect examples of what kettlebell training can do for women are two of my favorite clients, Teresa and Jane. Both women are over forty but look like teen models when training time comes around! Check out the beautiful contours and curvaceous, feminine physiques, while sporting that enviable, lean, G.I. Jane look.<br /><br />I've produced these same results in hundreds of women. The proof is in the pudding, my friends! I stand by my work. I don't know about you, but I prefer my women with balls of steel!<br /><br />In Strength & Health,<br /><br />Steve<br /><br />P.S. The Portland MaxBells Kettlebell Instructor certification is sold out but there is still space in the Kettlebell Basics Workshop Saturday 8 November. The workshop is from 1-5PM. Contact Nathan Jeffers: natetina@mac.com<span style="font-size:130%;"> or phone: </span>503-243-5644<br /><br />Please join us! I'd love to meet you.<br /><span style="font-weight: bold;">*******************************************************************</span> <span style="font-weight: bold;"><br />ASK COACH!!!!</span> <span style="font-weight: bold;">*******************************************************************<br /><br />Q: <span style="font-style: italic;">...</span></span><span style="font-style: italic;">I have very good friend who was in a bad accident a few years ago. His hip was broken to pieces and had to get bolted together, and his arm was dislocated and the front muscle's torn.</span> <span style="font-style: italic;"> He can't even throw a stone without extreme pain.</span> <span style="font-style: italic;"> We wanted some advice on whether or not it would be a good idea to introduce him to kettlebells or is the hip movement to much for that kind of injury?<br /><br /><span style="font-weight: bold;">A: </span></span></span><span style="font-size:130%;">Several of the leading back pain specialists are now using the kettlebell swing as a rehabilitation tool. The swing is a very safe exercise because the back muscles themselves--and the spine--stay in perfect alignment throughout the exercise, through static contraction<br />of the spinal muscles. The KB is actually propelled by loading the hamstrings and the glutes. many former back patients claim the swing makes their backs feel great.<br />(One word of caution: the back must be flat, not rounded.)<br /><br />Many people who've experienced back pain from injuries become frightened when they feel muscular fatigue in the low back and sacral region. They equate all back discomfort, including the discomfort of exercise, with injury. Like all muscles, the muscles of the low back will burn, ache and even get a "pump" with blood, just like the biceps and thighs.<br />People need to learn to recognize the difference between injury pain and exercise pain, especially those who've been injured in the past.<br /><br />As far as your friend's hip goes, there's only minimal bending of the hip and leg and no arm involvement at all in the execution of a kettlebell swing. So the KB swing is ideal for knee and hip patients. The hamstring and hip muscles will get a nice overload without any damage or injury.</span> <span style="font-size:130%;"><span style="font-style: italic;"><span style="font-weight: bold;"></span><br /></span></span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dz7rVZTclxRO3nLUXtTu0j6Q4vJjQhtnMCqGhhNHrlw1_ZW3NNYNGHkgSkt7Bw0KOEAMI48TAvJq4Sf7budHA' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com10tag:blogger.com,1999:blog-5186815140250716212.post-27290274619076090532008-10-14T07:55:00.000-07:002008-10-14T17:17:09.690-07:00Gitchy Gitchy Gada Ya-Ya!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia_n6lvRoUv5X4vzDwwVhpXIwlNyDtiGtarxnmmH_IBs5LtFHklVPUxDJUSyvpmGckro2xuJi6yJdJgkMx8qeu5Z0uw4qCFf45OhRxeAN70UV_psoyGGhe7q3dy8pbUH2og1HgGlt2WtA/s1600-h/IMG_0869.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia_n6lvRoUv5X4vzDwwVhpXIwlNyDtiGtarxnmmH_IBs5LtFHklVPUxDJUSyvpmGckro2xuJi6yJdJgkMx8qeu5Z0uw4qCFf45OhRxeAN70UV_psoyGGhe7q3dy8pbUH2og1HgGlt2WtA/s400/IMG_0869.JPG" alt="" id="BLOGGER_PHOTO_ID_5257055559986318578" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx3rntJBPZgfDrrrXG_4JCwMylzQq8B9LLtxj1U9cuO9tLDKPbLsp_C4BGK9UEc3yDNoW2qtgsFYuHL9UIhzVf1MnZGNLkfejsv03hzbtDsySjFcWsHAJxN41t990hZXvq2gvWlG4-RVw/s1600-h/IMG_0864.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjx3rntJBPZgfDrrrXG_4JCwMylzQq8B9LLtxj1U9cuO9tLDKPbLsp_C4BGK9UEc3yDNoW2qtgsFYuHL9UIhzVf1MnZGNLkfejsv03hzbtDsySjFcWsHAJxN41t990hZXvq2gvWlG4-RVw/s400/IMG_0864.JPG" alt="" id="BLOGGER_PHOTO_ID_5257055314939258930" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-s9qUrGIwWhigmKwjifmFmboweL22q3F7x-7UgiyacQqzTX-r_TmZawqzkvkFfP00kCtjW5UoQA-5rqL7FcoNKO-hE-kDMcpaJq8WcOgu8o8lFRqE6oaiBspPr4YB8axYVrERm_oI3_M/s1600-h/IMG_0865.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-s9qUrGIwWhigmKwjifmFmboweL22q3F7x-7UgiyacQqzTX-r_TmZawqzkvkFfP00kCtjW5UoQA-5rqL7FcoNKO-hE-kDMcpaJq8WcOgu8o8lFRqE6oaiBspPr4YB8axYVrERm_oI3_M/s400/IMG_0865.JPG" alt="" id="BLOGGER_PHOTO_ID_5257055320118686402" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ-kNhgR_yswwPO3HMBEPBZJZEMGO-vthHyNLdCftL5eeXWPFK4t3iZBVIvyGHWeQqNgETso65edphOEu7RaXMsakprHSZcuQwnjnxSChZsq55uHxbq8mTEH5TOyI9aMb-fwzJDJEuPJ8/s1600-h/IMG_0866.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZ-kNhgR_yswwPO3HMBEPBZJZEMGO-vthHyNLdCftL5eeXWPFK4t3iZBVIvyGHWeQqNgETso65edphOEu7RaXMsakprHSZcuQwnjnxSChZsq55uHxbq8mTEH5TOyI9aMb-fwzJDJEuPJ8/s400/IMG_0866.JPG" alt="" id="BLOGGER_PHOTO_ID_5257055319584342770" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2oAmBmMilFe2he4gOmXr4gBd3qINTRE80FFv8PBx7zg-2tCaHing50sBoRFwNx0GMXvAZvUJLfBytDAm3DUCllAFsxknKMG7xM-bCfVWjnz8zHqvukDbOZvADy9GSf7cDcJaQjQ3fwn0/s1600-h/IMG_0867.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2oAmBmMilFe2he4gOmXr4gBd3qINTRE80FFv8PBx7zg-2tCaHing50sBoRFwNx0GMXvAZvUJLfBytDAm3DUCllAFsxknKMG7xM-bCfVWjnz8zHqvukDbOZvADy9GSf7cDcJaQjQ3fwn0/s400/IMG_0867.JPG" alt="" id="BLOGGER_PHOTO_ID_5257055321930581330" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR54VuM8Kd2-NHOVLUXMYSfTfxzaWi1QkjsqdC-Qa3RGoqkbLM2CVntdzISf6shH5S74fA_cHCurZkCJ7vYbB_edRyyRCiZvXRaGzj0rohWJ9JVpkgAQFfk3Am1p6h8KATXDqN_eJTMgM/s1600-h/IMG_0868.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiR54VuM8Kd2-NHOVLUXMYSfTfxzaWi1QkjsqdC-Qa3RGoqkbLM2CVntdzISf6shH5S74fA_cHCurZkCJ7vYbB_edRyyRCiZvXRaGzj0rohWJ9JVpkgAQFfk3Am1p6h8KATXDqN_eJTMgM/s400/IMG_0868.JPG" alt="" id="BLOGGER_PHOTO_ID_5257055321952720898" border="0" /></a><br /><br /><br /><br /><br /><br /><span style="font-size:130%;">When it comes to training, I like old stuff, oftentimes the older the better. The reason why? I can trust exercises, movements and systems which have stood the test of time. My training ideas have always been based upon performance. It's not about the look, but what you can do with it. When good health and functionality are combined, the aesthetics will be there. I don't trust modern training because you often find it's not the training technique, or the implements, which have produced the reported results but performance-enhancing drugs. I've said this many times before: The information prior to the 1960s is the best resource out there because it pre-dates the entire drug issue. Most of my performance-based training has always been geared towards the martial arts, grappling in particular. There were plenty mighty men of old capable of feats even modern, drug-using athletes are unable to perform--and all this in the early 20th century-- for example: Arthur Saxon and his 370+lb. Bent Press; Herman Gorner's One-Handed Deadlift of 734.5 lbs. and the Hindu Wrestler, the <a href="http://en.wikipedia.org/wiki/Image:Gama1916.jpg">"Great" Gama</a>, who walked through all the great European wrestling champions of his day unscored upon, remaining undefeated throughout his 50-year career.<br /><br />The training methods used by these old-school, old-world, athletes worked then and they work today. One exercise device which has always caught my imagination was used by Middle-Asian wrestlers. It's called a mace and in northern India, where wrestlers go at the sport with a religious fervor, it's called a <span style="font-style: italic;">gada. </span>The <span style="font-style: italic;">gada</span> has its origins in weapons training for young warriors but because of the physical attributes it provides, the exercise was continued in times of peace to train athletes and has survived, in one form or another, to this day--because it works! Mace swinging was an integral part of the "Great" Gama's routine, as you can see <a href="http://ejmas.com/jalt/roller/GreatGama.jpg">here</a>, he is pictured with his mace. The mace, or gada, is a long stick with a stone ball attached to one end. There are several exercises it can be used for but the main one is a big circular swinging motion behind the back and head. Although the <span style="font-style: italic;">gada</span> isn't heavy, the leverage force created by the long handle tremendously increases the resistance so that a relatively light weight is producing high levels of force. The <span style="font-style: italic;">gada</span> is <span style="font-style: italic;">pushed </span>upwards, then, as it pendulums behind the body, you must suddenly <span style="font-style: italic;">pull</span> it to the front starting (or <span style="font-style: italic;">order</span>) position. The elbows must remain tight to the body and a significant amount of work is supplied to the fingers; hands; wrists; forearms; elbows; shoulders; lats, and core stabilizers. It very much simulates the stresses applied to those body parts during combat. But even if you're not a combat athlete, grappler, wrestler, or jiujitsu practitioner, very favorable results can be obtained from the ancient art of mace swinging. Hey, if mace swinging can provide the strength and stamina necessary for warriors of old, it can certainly provide all the fitness benefits needed by todays' office warrior!<br /><br />You can buy a mace bell for approximately $170 + shipping or you can do what I did and make your own out of a peewee basketball, <span style="font-style: italic;">Quikrete,</span> and a shovel handle. With a sharp knife, I cut a hole in the top of the basketball big enough to spoon in the <span style="font-style: italic;">Quikrete</span> into the form of the ball. I mixed the <span style="font-style: italic;">Quikrete</span> right in its own little bucket with a jug of water into a nice pudding-like consistency and ladled it right in there, taking care to shake it around so it filled all the parts of the ball. The shovel handle I'd bought had some holes pre-drilled into it for bolting on a shovel head, so I stuck a couple nails through the holes before inserting that end into the wet <span style="font-style: italic;">Quikrete</span>, in order to give the <span style="font-style: italic;">Quikrete</span> something to grab and hold. Next, I carefully set up the <span style="font-style: italic;">gada</span> so the bottom of the ball would flatten out a bit, so I could set the gada upon the ground with the handle upright. Then I left it to sit overnight.<br /><br />The next morning I had my delightful gada to include in my toybox! I put it through its paces and I'm satisfied with it as a highly functional training tool. All this for under $30 at <span style="font-style: italic;">Home Depot</span> and <span style="font-style: italic;">Toys-R-Us</span>. I actually found the basketball, partially deflated in a dumpster. Be careful in your selection of ball size! This is the third <span style="font-style: italic;">gada</span> I've made, the first time, in San Francisco, I chose a full-size basketball and it was shockingly difficult to swing. I repeated my mistake in New Hampshire, in Joe Egan's backyard. The peewee/kid-sized ball I used this time is just about perfect. It comes in a little under 15#, which is a nice starting weight for most people. I never weighed the full-size basketball version, but I assure you, it was a handful. For strength-endurance, the lighter implement swung many times is the superior methodology.<br /><br />A secondary benefit to mace swinging is the profound cardio effect. The cardio system and breathing are pronounced as you pick up the speed and hit higher reps. It's interesting how these whole-body movements used by the ancients thoroughly work a body from head to toe, including the cardio-respiratory system. Unlike the modern isolation techniques used by so many of today's athletes, these types of training modalities preclude a separate cardio program since you're getting it all.<br /><br />My interest was to perform a high-intensity, strength-endurance, interval cardio workout using whole-body movements with an emphasis on upper body strength-endurance. I chose four exercises:<br /><br />1) <a href="http://www.lifelineusa.com/products/jump-ropes">Lifeline USA Heavy Speed Rope</a><br />2) Hindu Push-Ups on the <a href="http://www.blogger.com/pushupboard.com">Push-Up Board</a><br />3) Mace Swinging<br />4) Side-to-Side Cossack Lunge<br /><br />The <a href="http://www.lifelineusa.com/products/jump-ropes">Lifeline Heavy Speed Rope</a> is an amazing device that totally engages the upper body while performing the rope skipping. the rope weighs about 1kg (2.2 lbs) which is light enough to turn quickly but heavy enough to work the heck out of the wrists, forearms and shoulders. It's a major butt-kicking rope.<br /><br />The <a href="http://www.blogger.com/pushupboard.com">Hindu Push-Up Board</a> is a 2000 year old exercise device allowing a much deeper spinal stretch and shoulder opening than traditional push-ups done on the floor. The connecting of the two hands together via the wood implement permit better shoulder/elbow alignment and while providing more work, is less stresfull on the joints.<br /><br />The workout went like this:<br /><br />A1) 100 jumps on the <a href="http://www.lifelineusa.com/products/jump-ropes">Heavy Speed Rope</a><br />as fast as possible<br />A2) Hindu Push-Ups x 10<br />A3) Mace Swings<br />10 R/10 L<br />A4) Side-to-Side Cossack Lunge<br />5 L/5 R<br /><br />A1-A3 are a circuit. Repeat 10 rounds. No rest--the Cossack Lunges are your rest!<br /><br />This is a phenomenal workout and my hands, grip and upper body were feeling it. I felt like I'd just gotten off the mat with a live opponent.<br /><br />Your old Coach is currently outside of Cleveland OH in a most picturesque little town near Chagrin Falls. I taught a wonderful group of people for a four hour kettlebell seminar last weekend, assisted by my crazy strong friend, Jane Easly. (Enjoy the slide show to the right.) I also presented two <span style="font-style: italic;">Gracie</span> jiujitsu workshops at the local <a style="font-style: italic;" href="http://www.kuksuldoacademy.com/">Fight Gym</a> where I gave four blue belt promotions to the well-deserving students. If you're in the area, come train with Jason, Scott and Jane, it's a fantastic facility.<br /><br />The next formal seminar is Portland OR Sunday 9 November. This is a <span style="font-weight: bold; font-style: italic;">MaxBells</span> <span style="font-style: italic;">Kettlebell Teacher Training Certification</span>. The event is near capacity, there are only twelve spaces total, so if you'd like to be there, definitely contact Nathan Jeffers</span> <span style="font-size:130%;">by email: natetina@mac.com<br /> </span><a href="http://www.blogger.com/natetina@mac.com"></a><span style="font-size:130%;">or phone: </span>503-243-5644<br /><br /><span style="font-size:130%;">The <span style="font-weight: bold; font-style: italic;">MaxBell</span> <span style="font-style: italic;">Teacher Training</span> is quickly being recognized as the very best of its type. Many of the participants come in with an RKC and/or AKC certification and assure us our training is worth every penny. We cover topics not covered by the other certifying bodies. These topics are unique to those wishing to teach kettlebells in group classes or personal training.<br /><br />I'm proud to announce a new DVD from the <span style="font-style: italic; font-weight: bold;">Gladiator Seminar</span> last summer with Zach Even-Esh. This was a fantastic seminar in which Zach and I pulled out all the stops--as you can see from the highlight video below--while sharing our conditioning secrets with the participants. It was all documented by Shawn Rubin, a film student, and will soon be available for sale to everyone who wishes they could have been there. This DVD is like having Coaches Steve and Zach in your own living room! Lots of cool ideas to intensify your workouts, unusual exercises and their variations, and some great workouts. I know you'll find this DVD well worth the time and money and I can't wait to release it for sale. It's at the duplicating house now.<br /><br />So that's the latest news! Let me know how your DIY <span style="font-style: italic;">gada</span>s come out.<br /><br />In Strength & Health,<br /><br />Steve<br /></span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxHX_CFd7ox9GEGb-ObcM7iMyN8iQ7H-OLjOAbyYSNbQH7QtKcbqjD01OoLFBrRrzFdVmgz3irqgvvnxl9L4g' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyubyFOgTZaKxoU4OyNfdZrai14ySC2e9leqorrGmTHxCfd-F3ivL2u3ijHNWAYD3htw6X_S2K_wBmWh_xqLA' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/-WFVwOlA9D4&hl=en&fs=1"><param name="allowFullScreen" value="true"><embed src="http://www.youtube.com/v/-WFVwOlA9D4&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" height="344" width="425"></embed></object><br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/-WFVwOlA9D4&hl=en&fs=1"><param name="allowFullScreen" value="true"><embed src="http://www.youtube.com/v/-WFVwOlA9D4&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" height="344" width="425"></embed></object>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com22tag:blogger.com,1999:blog-5186815140250716212.post-58051512895054332182008-10-05T14:27:00.000-07:002008-10-06T09:10:58.117-07:00Maxercise Metabolic 300<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPHjcAHDR78qKhyuq1yIiMLiD_EtcLD-7eG6BIYx7ZX7lD66OSDd4vS5pU_X2JW6XpL6SH6r1vWuluZv3fmNsfSHmuPyoH9Y-YmAhdSFl1i-PevhF01W4OODiMhTW51I7sNzy__-5Nf2s/s1600-h/night_coach.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPHjcAHDR78qKhyuq1yIiMLiD_EtcLD-7eG6BIYx7ZX7lD66OSDd4vS5pU_X2JW6XpL6SH6r1vWuluZv3fmNsfSHmuPyoH9Y-YmAhdSFl1i-PevhF01W4OODiMhTW51I7sNzy__-5Nf2s/s400/night_coach.JPG" alt="" id="BLOGGER_PHOTO_ID_5254061193953553042" border="0" /></a><br /><br /><span style="font-size:130%;">In keeping with the last blog on Metabolic Conditioning, I'd like to present another variation on metabolic conditioning in the form of a <i>300</i>-style workout challenge. As you may remember, metabolic conditioning occurs when you simultaneously engage the muscular system (using full-range, whole-body movements) and the cardio system. In order to do this, you perform these exercises back-to-back, with little-to-no rest. Metabolic conditioning has an amazing effect on the body and it's the finest way to alter body composition while giving yourself a killer cardio workout. Unlike regular cardio, where you get no muscle-building benefits and, in some cases, can even <i>lose</i> hard-earned muscle, the <i>Maxercise</i> <i>Metabolic 300</i> will actually contribute to building muscle while stripping away unwanted body fat. The workout is set up with five double-kettlebell movements, all performed back-to-back, without setting the kettlebell down. You have the choice of performing either 20, 15 or 10 reps (depending upon your strength & conditioning levels) using about 1/3 to 1/2 your body weight. If you perform 20 repetitions, go through the circuit three times. If you perform 15 reps, four times, and 10 reps go five times through. Each option gives you a grand total of 300 repetitions. This workout is versatile in that you can change each circuit, as long as each movement is a whole body, ie, compound movement. For my first circuit, I opted for double 16kg kettlebells, which at 72# is a bit more than 1/3 my body weight, about 40%.<br /><br />For my first round, I performed:<br /><br />15 Double Swings<br />15 Double Snatches<br />15 Double Front Squats<br />15 Double Clean & Press<br />15 Renegade Rows w/ push-ups<br /><br />*I did a push-up, then Row L/R for 15 reps<br /><br />It took me approx 6:41 to complete<br /><br />I rested for 3 min.<br /><br />I went into my next circuit, which I changed slightly:<br /><br />15 Overhead Jerks<br />15 Bent-Over Rows<br />*w/ KB between the legs<br />15 Double Front Squats<br />15 High-Pull Swings<br />15 Bottoms-up KB push-Ups aka Crush push-ups<br /><span style="font-style: italic;">*I like this exercise because it has a very strong abdominal component to it, in order to maintain balance on the handle</span><br /><br />3-1/2 min rest<br /><br />Next circuit:<br /><br />15 Double KB Thrusters aka Squat-to-Overhead Press<br />15 Double Alternating Rows<br />15 Double Swing-to-High Pull<br />15 Jump Shrugs<br />*w/ the KBs OUTSIDE the legs<br />1/4 squat, attempting to jump while vigorously shrugging the shoulders<br />15 Push-Ups on the KB handles<br /><br />Last circuit, I was pretty blown out! In my mind, I thought I'd already completed the <i>300 Challenge</i> and forgot I still needed a 4th circuit of 75 reps!<br />Funny how the mind resorts to trickery when doing intense workouts like these!<br />Here's what I came up with next:<br /><br />Alternating See-Saw Press<br />*my arms were so tired I was only able to get 10 reps per arm<br />10 Bent-over Alternating Rows<br />I needed 35 more reps to finish my circuit and I was failing bad!<br /><br />Next:<br /><br />a Kettlebell <i>Maxwell Manmaker</i>, basically a Burpee, with a push-up and then a clean<br />a) It's a double clean<br />b) You put the KBs down<br />c) Squat and jump back into a push-up position<br />d) Perform a push-up<br />e) Recover back to a semi-squat and<br />f) re-clean the bells and repeat the sequence.<br /><br />I did 10 of these.<br /><br />Man, was I getting tired...and I still had 25 reps to go!<br /><br />Because my hands were getting so tired and I was afraid I wouldn't be able to grip the bells anymore, I decided to go with an old standby--a great finisher--the Bear Crawl.<br />Did I mention that I performed this workout outdoors, on a worn tennis court, in the midst of a rain storm? (I'm talking to YOU, Dr. Fink) Well, damn the puddles and full speed ahead.<br /><br />I Bear Walked across the tennis court for at least 25 reps per arm, then for good measure, knocked out 15 Double Swings, giving myself a bonus 40 reps, depending how you count your bear crawls....I kicked my own ass and it felt great. My teen assistant was there with the BCAAs at the ready, water and a pwo shake at the finish line. She also documented the workout on the <a href="http://www.youtube.com/MaxwellStrengthCond">youtube page</a> if you'd like to see it.<br /><br /><br />In other news, My good friend, strength coach <a href="http://ifsstrength.com/">Josh Henkin</a>, interviewed me last week and it was a real pleasure. Listen in <a href="http://ds1.downloadtech.net/cn1086/audio/16471022821948-001.mp3">here</a>.<br /><br />*****************************************************************<br />ASK COACH!<br />*****************************************************************<br /></span><p style="background-color: rgb(255, 255, 255); color: rgb(0, 0, 0); font-style: italic;"><span style="font-size:130%;"><span style="background-image: none; background-repeat: repeat; background-attachment: scroll; background-position: 0% 50%; -moz-background-clip: -moz-initial; -moz-background-origin: -moz-initial; -moz-background-inline-policy: -moz-initial;"><span style="font-weight: bold;">Q:</span> Can you over train with Kettlebells and Jungle Gym??? And what would be the definition?</span></span></p> <p style="background-color: rgb(255, 255, 255); color: rgb(0, 0, 0); font-style: italic;"><span style="font-size:130%;"><span style="background-image: none; background-repeat: repeat; background-attachment: scroll; background-position: 0% 50%; -moz-background-clip: -moz-initial; -moz-background-origin: -moz-initial; -moz-background-inline-policy: -moz-initial;">I'm a Martial Art instructor in the evenings/weekends teaching 2hours Sunday, 2 hours Tuesday and 3 hours Wednesday. I work by day as a Computer Analyst (...sitting on my butt pressing buttons) but to compensate I get in a 2.5 - 4mile jog 1 to 3 times per week. I also use the kettlebells (first 12 exercises of your 300 KB challenge) 1 or 2 times a week and the Jungle Gym (2 sets of 3 exercises for 10-12 reps) 2 or 3 times a week. Am I over doing it or can I safely do more? I often feel I could do more but I don’t want to start catabolizing due to overwork.</span></span></p><p style="background-color: rgb(255, 255, 255); color: rgb(0, 0, 0); font-style: italic;"><span style="font-size:130%;">Also...</span></p><p style="background-color: rgb(255, 255, 255); color: rgb(0, 0, 0); font-style: italic;"><span style="font-size:130%;"><span style="background-image: none; background-repeat: repeat; background-attachment: scroll; background-position: 0% 50%; -moz-background-clip: -moz-initial; -moz-background-origin: -moz-initial; -moz-background-inline-policy: -moz-initial;">I have read if I am still sore from the previous days training I can still train today? Is this valid for KBs and JG’s???</span></span></p><p style="background-color: rgb(255, 255, 255); color: rgb(0, 0, 0); font-style: italic;"><span style="font-size:130%;"><span style="font-weight: bold;">A:</span></span> <span style="font-size:130%;">You can over train on anything and everything. You certainly can overdo it. Over training is not a condition per se but a state that comes about from prolonged lack of recovery.<br />Over reaching is the more acute state, over training is something that takes time and effort to get to and thus a longer recovery time.<br /><br /><br />The parameters are:<br /></span> </p><ul><li><span style="font-size:130%;">are you feeling strong?</span></li><li><span style="font-size:130%;">are you making progress?</span></li><li><span style="font-size:130%;">are you getting morning erections?</span></li><li><span style="font-size:130%;">are you sleeping well?</span></li><li><span style="font-size:130%;">are you feeling recovering from your workouts?<br /></span> </li></ul><span style="font-size:130%;"> or<br /></span> <ul><li><span style="font-size:130%;">are you feeling run down, flu-ish?</span></li><li><span style="font-size:130%;">are you getting injured?<br /></span></li><li><span style="font-size:130%;">are you gaining fat?</span></li><li><span style="font-size:130%;">is your appetite all over the place?</span></li></ul><span style="font-size:130%;"> Re: the jogging, for martial arts, it's probably a waste of time, unless you have weight control issues, there's simply no reason for you to jog like that and it's the activity that should be cut out first.<br /><br />Re: Training while sore from the previous day. I say, get your workout started, maybe with some joint mobility, and if you don't begin to feel better, and more motivated, lighten up or do something else.<br /><br />*************************************************<br />Testimonial Corner<br />*************************************************<br /><br /><span style="color: rgb(51, 51, 255);">About three years ago you published an article in Hard Style about a muscular-endurance circuit using KBs. I didn't know who you were at that time, but it looked interesting, so I tried it. Even though I was not prepared for this type of work, I scaled it back and managed to get through three rounds. I did this twice a week for about four weeks, and was making tremendous progress. I then decided that KBs were indeed the one true way, and ordered a full set. </span> <span style="color: rgb(51, 51, 255);">The next week I fractured my collarbone and two ribs in a mountain biking crash. After a long recovery, and then doing too much, too soon, I turned to an online KB coach. It was an O.K. experience that lasted six months. I then began Pavel's ETK program and made good progress -- on those specific lifts. But nothing else really changed and I soon realized that ETK and kettlebells-only work might not be the best </span><i style="color: rgb(51, 51, 255);">all-around </i><span style="color: rgb(51, 51, 255);">program for me.</span></span> <div class="Ih2E3d"><span style="font-size:130%;"> <span style="color: rgb(51, 51, 255);">I then remembered your Hard Style workout (I saved the issue) and despite my misgivings about online coaching, I decided to turn to you. It was a great decision! </span> <span style="color: rgb(51, 51, 255);">So, back to the new workout that you sent, which contains at least two of the five exercises in that Hard Style article: double snatches and double thrusters. The difference now, though, is that you've had me build a foundation that will allow me to support that work. This is really getting good...</span> </span> </div><span style="font-size:130%;"><span style="color: rgb(51, 51, 255);">John B. </span></span><br /><br /><span style="font-size:130%;">Thanks John, and thanks to everybody for reading!<br />Let me know how you do with the <span style="font-style: italic; font-weight: bold;">Maxercise Double KB 300 Challenge</span>!<br /><br />In Strength & Health!<br />Steve</span><br /><p style="background-color: rgb(255, 255, 255); color: rgb(0, 0, 0); font-style: italic;"><br /><span style="background-image: none; background-repeat: repeat; background-attachment: scroll; background-position: 0% 50%; -moz-background-clip: -moz-initial; -moz-background-origin: -moz-initial; -moz-background-inline-policy: -moz-initial;"></span></p><p style="background-color: rgb(255, 255, 255); color: rgb(0, 0, 0); font-style: italic;"><br /><span style="background-image: none; background-repeat: repeat; background-attachment: scroll; background-position: 0% 50%; -moz-background-clip: -moz-initial; -moz-background-origin: -moz-initial; -moz-background-inline-policy: -moz-initial;"></span></p><p style="background-color: rgb(255, 255, 255); color: rgb(0, 0, 0); font-style: italic;"><span style="background-image: none; background-repeat: repeat; background-attachment: scroll; background-position: 0% 50%; -moz-background-clip: -moz-initial; -moz-background-origin: -moz-initial; -moz-background-inline-policy: -moz-initial;"></span><br /><span style="background-image: none; background-repeat: repeat; background-attachment: scroll; background-position: 0% 50%; -moz-background-clip: -moz-initial; -moz-background-origin: -moz-initial; -moz-background-inline-policy: -moz-initial;"></span></p><span style="font-size:130%;"> </span><br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dxy8sfhmdIWLjgP7LVAZUvrrJVSEgAOexJt72nCb1WhcqVkBqoqw2D94xuhYLmG_B1MP_J9P9a0B8N3ON5Etg' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dz5k8BUJNkkK3xTchiG09ENjRmkKj04wBn8ZRY02bsx2c4HwrARMc6hslFTOiTIlaewak82kXowqZF68CxBzg' class='b-hbp-video b-uploaded' frameborder='0'></iframe><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/OctgWWrMaDo&hl=en&fs=1"><param name="allowFullScreen" value="true"><embed src="http://www.youtube.com/v/OctgWWrMaDo&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" height="344" width="425"></embed></object>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com8tag:blogger.com,1999:blog-5186815140250716212.post-31175721497908638472008-09-28T12:32:00.000-07:002008-09-30T16:29:48.590-07:00The Philly Kettlebell Cert is a Success!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ-EYt5EwtreF2TKr8nnRRVCS467kWHeYKr2S0S8DsJ9eOSSWeVJQHa_trkBkBYbY-kkMUAs5XyryvG4SfoCZz8OJMk7AuQOTEDi26G5WD3JSHixP7GjKEL77SnYl6IFkuKhzo1kqFmdk/s1600-h/Kettkebells+Certification+September+2008+263.jpg"><img id="BLOGGER_PHOTO_ID_5251960605871719634" style="DISPLAY: block; MARGIN: 0px auto 10px; CURSOR: hand; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQ-EYt5EwtreF2TKr8nnRRVCS467kWHeYKr2S0S8DsJ9eOSSWeVJQHa_trkBkBYbY-kkMUAs5XyryvG4SfoCZz8OJMk7AuQOTEDi26G5WD3JSHixP7GjKEL77SnYl6IFkuKhzo1kqFmdk/s400/Kettkebells+Certification+September+2008+263.jpg" border="0" /></a><br /><div><span style="font-size:130%;">Sunday 21 September was the second in-house <a href="http://maxbells.com/"><span style="FONT-WEIGHT: bold; FONT-STYLE: italic">MaxBells</span></a> Instructor certification. We gradated 17 new <a href="http://maxbells.com/"><span style="FONT-WEIGHT: bold; FONT-STYLE: italic">Maxbells</span></a> instructors. We had an Iceland certification last August and are heading to the UK and Germany in the spring of 2009.<br /><br />At the end of every certification, in the back of the manual, is a three-question questionnaire:<br /></span><br /><ol style="FONT-STYLE: italic"><br /><li><span style="font-size:130%;">What did you like about our certification?</span></li><br /><li><span style="font-size:130%;">What didn't you like about our certification?</span></li><br /><li><span style="font-size:130%;">What will you tell others about our certification?</span></li></ol><span style="font-size:130%;">We've received overwhelmingly positive reviews. There are always a few comments about what people didn't like, and suggestions to improve, and I study them carefully and take them to heart. Why are people saying such great things about this course? It's because I teach from the heart and give of myself. My vast experience in the field of teaching group kettlebell classes gives me an advantage over the others out there. My goal in teaching this course is to provide genuinely useful, practical and time-tested information about how to teach a superior kettlebell class. We touch on important subjects like:<br /></span><br /><ul><br /><li><span style="font-size:130%;">Workout construction & design</span></li><br /><li><span style="font-size:130%;">Movement-based workouts</span></li><br /><li><span style="font-size:130%;">The three major obstacles in providing group KB classes and how to overcome them</span></li></ul><span style="font-size:130%;">The students are given the opportunity not only to perfect their own personal KB skills but how to break these same skills down and teach them to others. We identify the major faults in all KB movements and offer a tool kit of fix-its. Also covered are:<br /></span><br /><ul><br /><li><span style="font-size:130%;">Payment plans</span></li><br /><li><span style="font-size:130%;">Using KBs in personal training</span></li><br /><li><span style="font-size:130%;">The client interview process</span></li><br /><li><span style="font-size:130%;">Goal-setting</span></li></ul><span style="font-size:130%;">I model sample workouts using the three different teaching styles and help trainees identify the best style for them. Anyone who wishes to become a group kettlebell instructor will greatly benefit from this course. I hope to see you there soon!<br /><br />- Steve<br /><br style="FONT-WEIGHT: bold"><br style="FONT-WEIGHT: bold"><span style="FONT-WEIGHT: bold">*******************************************************</span><br style="FONT-WEIGHT: bold"><span style="FONT-WEIGHT: bold">ASK COACH!</span><br style="FONT-WEIGHT: bold"><span style="FONT-WEIGHT: bold">*******************************************************<br /><br />Q: </span></span><span style="FONT-STYLE: italic;font-family:Arial;font-size:130%;" >Since you use rings in the <a href="http://www.maxwellsc.com/dvd-ultimate-upper-body-workout">Ultimate Upper Body</a> DVD, I am curious about the relative advantages and disadvantages of the split Jungle Gym vs. rings.<br /><br />A: </span><br /><span style="font-size:130%;">There's nothing wrong with the rings but for my needs I find the <a href="http://www.lifelineusa.com/products/jungle-gyms">Jungle Gym</a> more useful. They are extremely lightweight and portable and I live in an RV and travel constantly. I basically carry a <a href="http://www.lifelineusa.com/products/jungle-gyms">Jungle Gym</a> in my backpack and use it with all my clients. In fact, it is the first piece of equipment I tell them to purchase. The <a href="http://www.lifelineusa.com/products/jungle-gyms">Jungle Gym</a> is more versatile than rings, which makes it especially useful for me. just last night, i wanted to do a workout and drove all over Westchester PA looking for a pull-up bar, which I never found, but I did find a playground behind a church where I could hang the JG and do pull-ups.<br /><br />The equipment I use in the DVDs was donated by <span style="TEXT-DECORATION: underline">Torque Athletic</span> in exchange for the promotional value. I have nothing against the rings, I like them, I just prefer the <a href="http://www.lifelineusa.com/products/jungle-gyms">Jungle Gym</a>. You can do a lot of lower body stuff with the JG like leg curls and Atomic Push-Ups, too. I really liked the TAPS unit I used in the DVD but it doesn't fit in the van!</span><br /><span style="font-size:130%;"><span style="FONT-WEIGHT: bold"><br />Q: </span></span><span style="font-family:Arial;font-size:85%;"><span style="FONT-STYLE: italic;font-size:130%;" >While I can clearly see other advantages with the <a href="http://www.lifelineusa.com/products/jungle-gyms">split Jungle Gym</a>,</span> </span><span style="font-family:Arial;font-size:85%;"></span><span style="FONT-STYLE: italic;font-family:Arial;font-size:100%;" >can you get the grip you demonstrate on training to do a muscle up on the </span><a href="http://www.maxwellsc.com/dvd-ultimate-upper-body-workout"><span style="font-family:Arial;font-size:100%;">Ultimate Upper</span><span style="FONT-STYLE: italic;font-family:Arial;font-size:100%;" > </span><span style="font-family:Arial;font-size:100%;">Body</span></a><span style="FONT-STYLE: italic;font-family:Arial;font-size:100%;" ><a href="http://www.maxwellsc.com/dvd-ultimate-upper-body-workout"> </a>DVD with the split Jungle Gym that you did with the rings?<br /><br /><span style="FONT-WEIGHT: bold">A: </span></span>I've never tried a muscle up on the <a href="http://www.lifelineusa.com/products/jungle-gyms">Jungle Gym</a>. The muscle up is a gymnastic stunt and while it's cool, it creates tremendous stress on the elbows and shoulder capsule and it's caused a lot of injuries to a lot of people. The strength required to do a muscle up on rings or a pull-up bar is useful for doing muscle ups only, not much else.<br />Being good at muscle ups doesn't improve anything else in your life and the risk to wrists, shoulders and elbows is significant.<br />If you insist upon it, be careful, and do it on a set of rings, like the DVD shows. But there are far better ways to strengthen arms, wrists and shoulders with less risk of injury.<br /><br />I showed muscle ups on the <a href="http://www.maxwellsc.com/dvd-ultimate-upper-body-workout">Ultimate Upper Body</a> DVD because they are a popular exercise and people really enjoy them but unfortunately, I've seen a lot of injuries in people who weren't prepared.<span style="FONT-STYLE: italic;font-family:Arial;font-size:100%;" ><span style="FONT-WEIGHT: bold"></span><br /></span><span style="font-size:130%;"><span style="FONT-WEIGHT: bold"></span><br /></span></div>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com5tag:blogger.com,1999:blog-5186815140250716212.post-89203877614759194162008-09-19T10:43:00.000-07:002008-09-19T13:55:06.959-07:00Sunny San Jose and Shamrock MA<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiIuijnb9FtfZxGYNXuzijcb3WFlUVQvin9zlOax4AXs4AFO2KldecoUuF7gWO3PqiPA7aBzf5glacNttum0L-K_ma0i8dnU02kKzr4uKOqi96-Gcpo-jnc36Gqsd0Td4MFHmwwrDOAyA/s1600-h/steve-n-frank.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiIuijnb9FtfZxGYNXuzijcb3WFlUVQvin9zlOax4AXs4AFO2KldecoUuF7gWO3PqiPA7aBzf5glacNttum0L-K_ma0i8dnU02kKzr4uKOqi96-Gcpo-jnc36Gqsd0Td4MFHmwwrDOAyA/s400/steve-n-frank.JPG" alt="" id="BLOGGER_PHOTO_ID_5247833514212614082" border="0" /></a><br /><span style="font-size:130%;">On Saturday 13 September, I presented a seminar at the gym of legendary MMA fighter Frank Shamrock. Enjoy the photos in the slide show. The facility was perfect in every way for what we'd set out to accomplish. I played to a packed house--couldn't have fit in another person--standing room only. We had to take turns with the Turkish Get-Ups!<br /><br />One of Frank's instructors, Jannsen, attended the workshop and he is in every way a gentleman. Several of the workshop trainees were also local fitness instructors and trainers and walked away with new program ideas for the classes and clients.<br /><br />I'm rescheduled in San Jose November 17 for a <span style="font-style: italic; font-weight: bold;">MaxBells</span> <span style="font-style: italic;">Instructors Certification</span>, which is being organized even as I type this...if you're interested in attending, contact Maxercise@gmail.com<br /><br />Things got pretty exciting at the gym when tryouts for <span style="font-style: italic;">Team Shamrock</span> got underway in the adjoining room. Brawny young lads from as far away as Texas had arrived for Frank's team tryouts. It was like stereophonic workouts. I don't know who got worked harder, the people in my seminar or those poor guys under the direction of Frank's instructors.<br /><br />The manager of Shamrock MA, Ralph, is a gracious host and took care of our every need. Anybody in the San Jose area seriously interested in becoming an MMA fighter should check out <a href="http://www.shamrockmartialarts.com/default.html">this gym</a>.<br /><br />Some of the topics covered in the workshop were:<br /><br /></span><ul><li><span style="font-size:130%;">Kettlebells for mobility and injury-prevention</span></li><li><span style="font-size:130%;">The notorious <span style="font-style: italic;">Maxercise Omelet</span></span></li><li><span style="font-size:130%;">Proper workout construction and design</span></li><li><span style="font-size:130%;">Double-bell complexes for power-endurance<br /></span></li><li><span style="font-size:130%;">and a slew of new exercises I've developed for abdominals, lower back and core</span></li></ul><span style="font-size:130%;">Everyone left Saturday afternoon tired...but happy. Like a nice full belly after a good meal...but different. I went back to my hotel and traineed my gf into a lather at the hotel fitness center, which was actually pretty good...for a hotel gym. A trainer's work is never done!<br /><br />When I returned to <a href="http://phillywarrior.com/"><span style="font-style: italic;">Maxercise</span></a> on Tuesday, I put myself through the paces with another fabulous metabolic conditioning workout hybrid. I used the <a style="font-style: italic;" href="http://www.lifelineusa.com/IW_Products.m4p.pvx?;products_no_tree?company=LIF?cat=090.020?a=567">Lifeline Heavy Speed Rope</a> (green, 2.2 lbs) for 100 jumps as fast as I could get 'em. Then I immediately went to the high Pull-Up bar and performed 5 <span style="font-style: italic; color: rgb(255, 0, 0);">Maxercists</span>, which consist of:<br /><br />a) <span style="font-style: italic;">Deck Squat-to-Shoulder-Stand-to-Plow</span><br />b) <span style="font-style: italic;">roll</span> back to Full Squat<br />c) <span style="font-style: italic;">jump</span> back to Upward Dog<br />d) <span style="font-style: italic;">push</span> hips up into Downward Dog<br />e) <span style="font-style: italic;">sit</span> to Bear Squat<br />f) <span style="font-style: italic;">dive thru</span> to Hover<br />g) <span style="font-style: italic;">push-up</span> to Plank<br />h) <span style="font-style: italic;">sit</span> back to Bear Squat<br />i) <span style="font-style: italic;">extend</span> legs into Downward Dog<br />j) <span style="font-style: italic;">jump</span> to Full Squat<br />k) <span style="font-style: italic;">leap</span> up to a high bar<br />l) <span style="font-style: italic;">pull</span> your throat over the bar<br />m) <span style="font-style: italic;">hold</span> for 5-sec<br />n) <span style="font-style: italic;">lower</span> s-l-o-w-l-y down<br />o) <span style="font-style: italic;">drop</span> lightly to the feet and immediately begin again<br /><br />That's one rep. Repeat for 5 reps. Rest 30-sec.<br />Repeat for 10 rounds.<br />Brutal!<br /><br />I don't know which were more fatigued: my arms, legs...or breathing. A true systemic workout.<br /><br />Tomorrow I present another Level 1 Kettlebell Workshop, then Sunday brings the fifth <a href="http://maxbells.com/registration.cfm"><span style="font-style: italic;">MaxBells Teacher Certification</span></a>. The last one, in Iceland, was a big success and I look forward to certifying the next group of <span style="font-style: italic; font-weight: bold;">MaxBells</span> instructors. Hopefully, I'll see <span style="font-style: italic;">you</span> there!<br /><br />Anyone who's been to my <span style="font-style: italic; font-weight: bold;">Maxbells</span> certification knows that I give up some of my life's blood in every event. I stand by my work: no hype and no DuCane-ry!<br /><br />In Strength & Health,<br /><br />Coach Steve<br /><br />P.s. Zach Even-Esh emailed to say the <span style="font-style: italic;">Gladiator Seminar</span> DVD set is just about ready. As soon as I get my copy, I'll get 'em out for sale. This is my first self-produced (with Zach) DVD project and I'm really looking forward to the release. The seminar was a great time and you know you want to recreate it in your own garage!<br /></span><br /><span style="font-size:130%;"><br /></span><br /><span style="font-size:130%;"><br /></span><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dyNPrUvB3sRvPzcUnoSO1GT-PXnB139B9RA0l4N93IanX2T9I4lamilJnpDJDsM4ftzcWP3qrSoZl8Ul4vzfw' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzisWGUzebYTPWXnIkBwHu2Tz0G05L8iLhXLMPpb92eaOcgugUqBPlAi5aVxE9Z2hMYoB4pyYhqfnxDLTxEsg' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Steve Maxwellhttp://www.blogger.com/profile/00902095736214823013noreply@blogger.com2