Birth of a Hero - Pat Flynn.pdf

:

- Pat Flynn

“Build a physique to withstand all odds and be free from ailments as far as practicable ”

www.dragongym.com www.abs-science.com www.chroniclesofstrength.com © 2012 by Dragon Gym Legacy Inc, All Rights Reserved Worldwide. This publication is for personal use only and may not be copied copied or distributed without prior written permission. Limits of Liability and Disclaimer: The authors and publishers of this book have made their best efforts to ensure that the information provided p rovided in this publication is accurate and assume no responsibility for errors or omissions. Additionally, you should use this information as you see fit and entirely at your own risk. Lastly, use common sense and good judgment. Nothing in this publication is intended to replace common sense, legal, medical or other professional advice and is meant only to inform and entertain the reader.

© 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 2

Contents

Note from the Edi Editor: ......................................................................................................................................... 4 Part 1: The Beautiful Art of Self-Destructi -Destruction .............................................................................................................. 5 Part 2: What is Metabol Metabolic Conditioning and What Can Can it Do For You? You? ......................................................................... 6 So What Are Compl Complexes? ............................................................................................................................... 8 Part 3: The Hall of of Famers .................................................................................................................................. 10 Part 4: Freshly Brewed Brewed with the Finest est of Malicious Intent Intent ........................................................................................ 18 Part 5: Like a Freight Train ................................................................................................................................... 33 Part 6: Single Rep Strength Strength (SRS) Compl Complexes ......................................................................................................... 38

Part 7: It’s How You You Put it All Together Together ................................................................................................................... 44 The “Birth of a Hero” Hero” Program ............................................................................................................................ 46 escriptions ........................................................................................................ 49 The 3 “Birth of a Hero” Hero” Program Pr escri Bonus Section: ................................................................................................................................................. 52 Bonus Section 2: .............................................................................................................................................. 57 Forging an Iron Core ........................................................................................................................................ 57 A Proper Sendoff Sendoff ............................................................................................................................................. 61

What’s on the Hori Horizon? .................................................................................................................................... 62


Note from the Editor: When I initially met Pat, it was to write a column on kettlebell training. I had used kettlebells intermittently over the years, but in my training, they were always an auxiliary tool, something to turn to if I was getting bored with bod yweight movements or barbell complexes. So although I’ve been lucky enough to lead a very athletic lifestyle for the vast majority of my time spent in this physical plane, in writing the article, I was a relative newcomer to kettlebell training. Now, that column’s deadline came and went months ago, but the presence of kettlebells in my life certainly has not. I’ve made some incredibly promising gains since I began training exclusively with Pat. My deadlift PR had been stagnant for the year prior. Within three months — by lifting heavy and by practicing the explosive power inherent in many kettlebell movements — I smashed that PR by a good 30 pounds. Besides those big numbers, there are other satisfying gains, like being able to do pistol squats for the first time in my life, pressing the 20 kg kettlebell, destroying the kettlebell snatch test. There are so ma ny, some that were actually planned goals of mine, others that came as a seemingly natural extension of the training I’ve been doing. Throughout all these advances that I have achieved, I understand that they are the product of several key things: Firstly, my dedication to and genuine love for strength and conditioning are drivers that keep me coming back for the ―hurt,‖ time and again. Without dedication, I wouldn’t be training consistently and those gains would have come much more slowly. Secondly, my nutrition is on point. Mama instilled very healthy eating habits earl y on, but it can be really difficult to keep at them, especially when I’m on the road or just home after a long day’s work. Excellent nutrition, like strength, takes consistent practice. So I k eep practicing. And finally, and I’d like to argue, most importantly, I’ve been training using Pat’s principles and methodologies. In the last decade that I have devoted to strength and conditioning, never have I trained in this manner and never have I seen such amazing results I do now. I can see the progressions I’ve made over the years, and there is a clearly demarcated line that defines my training and results before Pat and after him. It’s the ―after‖ that has me most excited. And I hope that once you put feet to pavement, so to speak, in your own training, you’ll be just as excited as I am. For all the effort, for the sweat and misery, it’s totally worth it.

Christine Mooney, Editor


Part 1: The Beautiful Art of Self-Destruction First off, a huge thank you to everyone who purchased our original metabolic conditioning eBook! This book would never have been possible without all of YOUR continued support and feedback! Also realize that a lot of what is contained in this eBook has manifested itself as a direct result of what everyone has told me that they wanted! So again, my most sincere gratitude goes out to each and every one of you! So, what exactly is it that you can expect to find in this eBook? To answer your question simply: This eBook is bigger, better, and downright nastier than its predecessor in every way. It’s going to like blow your mind , man (  think ―The Dude‖)! You will find more harrowing masochistic single kettlebell complexes and more daunting, hellish, and utterly unforgiving double kettlebell complexes. But on top of that, we have upped our game yet again and have even included mixed modality complexes so that you begin to explore the malice of ―metcon‖ outside the realm of just kettlebells. You’ll find other new inclusions such as metabolic ―pain chains‖ and ―ladders‖ that I promise you will find equally detestable in nature to anything you’ve ever done before. So, I advise you to keep your vomit bags nearby because as you work through this eBook, your merit will be tested again and again and again. You’re going to have to dig deeper than you ever have before to push through these punishing and arduous metabolic endeavors. But when the final drops of blood, sweat, and tears have fallen, you will find yourself renewed as an anatomical marvel and able to withstand even the most strenuous of happenings with great poise and unyielding self-confidence. You see, metabolic conditioning in my book is all about the beautiful art of self-destruction. Breaking you down both mentally and physically to build you back up better than ever before. You will be humbled time and time again but will eventually emerge superior in all manners and methods (most certainly in the aesthetical realm – as you will undeniably become an anatomical envy of all those around you!). So, with that said, I wish you the best of luck. Be strong, and NEVER give up! © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 5

Part 2: What is Metabolic Conditioning and What Can it Do For You? The formula for metabolic conditioning is as follows: Metabolic Conditioning = Moderate to Heavy Strength Efforts + Elevated Cardiovascular Stress, all the while switching between muscle groups and energy systems. Say what?!? Energy Systems?? Allow me to explain… First, you must understand that all of the human energy systems supply ATP (adenosine triphosphate), which you can think of as our "energy currency". The energy systems differ in the manner in which they produce ATP and the speed at which they supply it. The three energy systems are as follows: 1. Phosphagen (ATP/PC) - The most short-term and high-intensity exercises rely on the Phosphagen energy system. Activities that only take a few seconds, but require large amounts of ATP very quickly, such as swinging a baseball bat or a performing a high jump, rely on the lending of a PC (phosphocreatine) molecule to ADP (adenosine diphosphate) to produce ATP. Since our bodies (muscle cells) store only very limited amounts of PC, the total amount of ATP we can produce at one time is inherently very limited, as well. 2.Glycolysis - Once your CP stores are depleted your body turns to the breakdown of glycogen or glucose (carbohydrates) to produce ATP. This is still anaerobic, like the phosphagen energy system, meaning it can still be done without oxygen. Glycolysis produces ATP rapidly, just not as rapidly as the phosphagen system, and is also responsible for lactic acid build-up. 3.Oxidative (aerobic) - This is the most complex energy system and opts for fat as © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 6

the primary fuel source (fatty acid oxidation). Any sort of endurance event takes advantage of the oxidative energy system. So metabolic conditioning is really any type of training aimed at improving the efficiency of all of these metabolic pathways.

Now, who is metcon appropriate for? Remember, HOW you train should always be a direct result of WHAT you are training for!

People too often make the illogical assumption that everybody is training for the same thing. That's silly. What is most appropriate for you, may not be most appropriate for me, may not be most appropriate for a professional power-lifter, and may not be most appropriate for a marathon runner. Now, if you are training to be a competing strong man, should you put a hyperfocus on metabolic conditioning? I'm not even going to answer that... But what if your goal is to shed body fat?

Then metcon will be your best buddy. The hormonal and metabolic benefit of training at the incredibly high intensity that metcon brings are unrivaled for rapid and long-term fat loss. So for fat loss, a combination of metcon and a solid nutrition program is the most efficient and appropriate choice. Of this, there is no disputation. Who else could greatly benefit by incorporating some hot sweaty metcon into their routines? © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 7

1. Martial Artists - If you are a fighter and are not incorporating some serious metcon into your training regimen, then your performance is ultimately not what it could be. You know the feeling... the amount of mental toughness it takes to survive a fight and maintain "poise under pressure". Metabolic conditioning is the closest thing to "actually fighting" that you can incorporate into your routine. 2. Any Other Sort of Competitive Athlete - Look, it's strength AND conditioning. Not strength OR conditioning. So if you are going to condition, then condition right. Every athlete needs conditioning, and metabolic conditioning delivers unlike anything else. Sprints are great, and I love (and loathe) them as much as the next guy. But the beauty of metcon is it allows you to push past your normal work capacity by switching between muscle groups and energy systems, allowing you to keep the system working and under stress for longer periods of time - which is a good thing. Trust me. 3. Police Officers, Firefighters, and Military Personnel - anybody who is unsure in what way their physical abilities may be called upon need to utilize metabolic conditioning, at least some of the time, in order to prep them for just about anything.

But at the end of the day, if your goal is just to look better AND feel better, then you need look no further than metabolic conditioning. I assure you that NOTHING will get you as shredded in the least amount of time possible with the least amount of effort required. It really is a win/win.

So What Are Complexes? Complexes are simply nothing more than a string of exercises, performed back-to back with little to no rest. Sounds like a great way to train metabolic conditioning,


doesn’t it? Well, it absolutely is, and that is exactly why we will be taking advantage of the great power of complexes. Complexes can be done with almost anything, including your own bodyweight. Some athletes like to use barbells for complexes, which are great, but for our purposes, we will be primarily focusing on complexes using kettlebells. The kettlebell happens to be the perfect tool to use when training with complexes, as it provides the ability to flow from exercise to exercise without having to put the bell(s) down.


Part 3: The Hall of Famers

I figured we’d start this off with the returning champions of my first metabolic conditioning eBook. The people have spoken, and I have taken the liberty to include what YOU have all chosen to be your favorite (or perhaps most loathsome) complexes of the past. So, without further adue, here are our reigning champions of metcon:


Sound it out. Now try it out, and I promise you will quickly be able to derive exactly what I was feeling when I named this manifestation of five minutes of Hell-on-Earth. The MahFahKah came into being after the release of our first complex eBook, when we decided to put The Great Destroyer (see below) on steroids. The outcome was obscenely hideous and has gone down in history as one of the, if not the absolute, most grueling double kettlebell complex of all time. Prescription weight is approximately 2 x 16kg bells for the average-sized male, and 2 x 12kg bells for the average-sized female.

Watch me suffer the MahFahKah Here. Perform 15 reps of the following exercises with NO rest in between. You’ll thank me later…

15 Double Swing 15 Double Snatch 15 Front Squat 15 Clean and Press 15 Push Up on the Bells 15 Bent Over Rows


The Great Destroyer first delivered misery free-of-charge in our first complex eBook and has quickly emerged as one of the most taxing and grueling three to five minutes of work that you may ever subject yourself to. But actions speak louder than words, and I could hype up the misery all I wish, but I’d rather you taste it for yourself. The prescription weight is 2 x 16kg or 2 x 20kg bells for the average-sized male, and 2 x 12kg for the average-sized female. Adjust accordingly for your own size. Perform the following movements for ten reps with NO rest in between exercises. You’ll thank me later…

10 Double Swing 10 Double Snatch 10 Front Squat 10 Double Clean and Press 10 Push-Ups on the Bells 10 Bent Over Rows Watch Me Indulge in the Great Destroyer Here


The five rep sequence-based single kettlebell complex has given birth to many awesome variations. You could even say it is our most ―remixed‖ complex, but credit must be given where it is due, and it all started with High Voltage. The premise is simple: Pick five movements and perform five reps of each. Smoke one side of your body entirely by progressing through all the movements before switching sides and repeating the sequence. Prescription weight is 1 x 20kg or 1 x 24kg kettlebell for the average-sized male and 1 x 12kg or 1 x 16kg kettlebell for the average-sized female. Watch me electrify myself with the High Voltage Complex Here

5 5 5 5 5

One-Arm Swing Clean High Pull Snatch Clean and Jerk

Perform on one side in its entirety and then switch to the other side.


Ah, the return of Sequential Dismay. This complex will teach you to never judge a book by its cover. On the subterfuge, this may appear as though it presents no challenge. Upon proper dosage of even just one set, however, your attitude will quickly change! This one is performed in an interesting sequential manner. The exercises are single-arm clean and front squat with the bell racked on one side of your body. Perform the required amount of cleans on one arm, immediately followed by the required amount of front squats on that same arm. Switch arms and do the exact number of reps of both exercises. Without resting, switch back to your starting arm, and perform the next sequence of reps, etc... The sequence is as follows:

Clean - 8 reps + Front Squat - 5 reps(L+R) Clean - 5 reps + Front Squat - 3 reps(L+R) Clean - 3 reps + Front Squat - 2 reps(L+R) Clean - 2 reps + Front Squat - 1 rep(L+R)

So you perform eight cleans on your right arm and then rack it and perform five front squats. Switch and perform eight cleans on your left arm, then rack it and perform five front squats. Then, back to the right performing five cleans and three front squats, etc. etc. The entire sequence is to be completed with NO REST. DO YOU HEAR ME?? NONE!


THIS PICTURE ACTUALLY HAS NOTHING TO DO WITH THE COMPLEX…

I JUST THOUGHT IT WAS A CUTE DISTRACTION… :P

I’m going to put this to you as delicately as I can. This. Complex. Sucks. This complex is considerably high on the misery index, especially in the later reps(yep, it’s a ladder). So here’s how it works: You start with 2 reps of each exercise, then you go through the complex again, except now you perform 4 reps each exercise, after four comes six, then eight, and finally 10. If you make it through the entire ladder without putting the bell down once — and you are using at least a 16kg kettlebell if you are a man or a 12kg if you are a woman — then you are one tough mother. Here are the exercises:

Two-Hand Swing – 2, 4, 6, 8, 10 One-Arm Swing - 2L + 2R, 4L + 4R, 6L + 6R, 8L + 8R, 10L + 10R Racked Front Squat to Press (Thrusters)-2L+2R, 4L+4R, 6L+6R, 8L+8R, 10L+10R Snatch - 2L + 2R, 4L + 4R, 6L + 6R, 8L + 8R, 10L + 10R


This one doesn’t need much in terms of elaboration. Similar to ―Give Me a Bullet to Bite On‖ (except for some slightly different sequencing), I recommend that you perform this one with a bell one size up from the one you have used for ―Gimme a Bullet‖. Perform 30 seconds of each exercise (L+R) with no rest until the entire 12 minutes are up. You can easily make an entire workout out of this complex just by running through it 2-3 times!

One-Arm Swing Clean High Pull Snatch Jerk Single Leg Deadlift Reverse Lunge Military Press Overhead or Racked Squat Two-Hand Swing Swing Burpees (Add a push up in between each swing rep) Plank – hold this for 1 minute total Straight From Mephistopheles’ Hall of Fame!


Presenting the Flynn Man-Maker Version 2.0! This time around, the Man-Maker offers layers and some more creative options for working your way through this complex. One set is equal to running through each layer 5 times (or 5 cycles). You may wish to perform one set at each layer before progressing onto the next, or extend this complex into an entire workout by itself and perform 3-5 sets at each layer (I swear I heard God calling down to me from Heaven. Something about it being my time. I ignored and pushed through).

Layer 1: Front Squat, See-Saw Press x 5 cycles Layer 2: Double Clean, Front Squat, See-Saw Press x 5 cycles Layer 3: Double Swing, Double Clean, Front Squat, See-Saw Press, Push-Up on Bells x 5 cycles Layer 4: Double Swing, Double Clean, Front Squat, See-Saw Press, Push-Up on Bells, Renegade Row x 5 cycles Here’s a video to make yourself a better man (even if you’re a woman ;P )!


Some of these are single kettlebell complexes, and some of these are double kettlebell complexes. But they all share the same main ingredient: hurt. But as we all know, it’s the good kind of hurt (if you could ever imagine such an enigmatic entity!) Remember, we are always to maintain poise under pressure. If at any time your form falls below acceptable, you owe it to yourself to rest and collect yourself until you can carry on with composure. Garbage in will always equal garbage out. Practice like garbage, then you will perform like garbage. It is easy to lose focus through all the stress and fatigue, but don’t lose sight of your primary mission which is, as stated above, to always maintain poise under pressure. Metabolic conditioning is as beneficial for forging a fortified mind and spirit as it is a hardened body but only to the extent that you don’t start getting sloppy. Weight recommendations for these complexes range anywhere between a 16kg to 24kg for males and 12kg to 16kg for females. Let’s get started…


Clearly this is a shout out to my favorite of the three primary food groups (coffee, sugar, and lasagna). Coffee brings about the double snatch to press. Is there a better way to metabolically pair lower body power with upper body grinding strength? I t hink not… Enjoy. Coffee:

5 Double Swing 5 Double Snatch to Press 5 Double Clean 5 Reverse Lunges

Here is a video to go with your cream and sugar.


Double Shot

For the rare instance that Coffee may not be enough, we have crafted an even ghastlier brew just for you:

5 Double Swing 5 Double Snatch to See-Saw Press 10 Gorilla Cleans 5 Cossack Lunges (L+R)

Here’s the vid – it starts at the 1:26 mark


I’ve never liked piranhas. Nasty, mean, little creatures. Kinda what this complex is like. Enjoy it. Use a set of heavier bells then you did with Coffee.

5 Double Swing 5 Double Snatch to See-Saw Press 5 Reverse Lunges (L+R)

Here’s me feeding the Piranha. Ow.


This ―sweet on the outside; hellish on the inside‖ single kettlebell complex will tear you to pieces if you aren’t careful… So be careful. Perform all work on your right side before switching to your left side.

5 One Arm Swing 5 Clean and Press 5 Snatch 5 Windmill 5 Reverse Lunge

Click Here and Open Wide


5 Double Swing 5 Double Swing 5 Double Snatch 10 See-Saw Press (5L+5R) 10 Reverse Lunges (5L+5R)

CLICK HERE!


I was reluctant to include pistol squats into the first metcon eBook because the truth is most people people just can’t do them (and if you still can’t, can’t, that’s fine; fine; until you are able to work up to them, just substitute either lunges or single-leg deadlifts) But boy, was I wrong! You wanted complexes with pistol squats, well you got them, and weighted pistols to boot! This is a single kettebell complex. Complete the entire sequence on you right side and then on your left. You can thank me later:

5 One Arm Swings 5 Pistol Squats 5 Military Press 5 Snatch And here is your video reference.


Get Up Sandwich:

If the name doesn’t give it away then I’ll spoil it now and tell you that this one revolves around the Turkish get up. The manner in which the sandwich is performed is a bit interesting. Listen up; the sequence looks like this: 1 One Arm Swing 1 Clean 1 Snatch to Press 1 Reverse Turkish Get Up (meaning you work your way down and back up. I Guess you could call it a ―get down‖ if you really wanted to…) That is one cycle. Two cycles on each arm makes the complex. And do not switch sides until you have completed both cycles on one side first. Here is a video sample of me performing two cycles on my right.


Bottoms Up!

Don’t let anyone tell you that training your grip isn’t cool. Trust me, you don’t want to be that guy who has showy biceps but has to have his girlfriend open a jar of pickles so that he can decorate his sandwich. Furthermore, being the guy or gal that can open any jar of crunchy and delicious Claussen pickles will surely grant you fame (and possibly even fortune, if marketed right), but to deepen our bag of party tricks, let’s practice some one-arm push-ups, as well. This is again a single bell complex. Complete the right side in its entirety before working the left side.

5 One Arm Swing 5 Bottoms Up Clean 5 Bottoms Up Front Squat 5 One Arm Push Ups 5 Slingshots

I’m sure you want to see this for further clarity, so here you go! The video starts at the 1:08 mark.


Anybody who knows me well knows that I am a huge Batman fan. I would like to believe that if Bruce Wayne were to unveil his secret strength and conditioning routine, he would pull out our eBook bundle package. Perhaps that’s just wishful thinking, but hey, even a superhero probably needs a solid strength and conditioning routine from time to time (unless they’re like from planet Krypton or something lame like that…) This complex is unique in a variety of ways as it starts to push you through all the planes of movements – the frontal, sagittal, and even transverse. If you happen to be a superhero (as I suspect many will purchase this eBook), then this complex is perfect for you as it combines the proven conditioning benefits of metcon, as well as the bonus of working rotation strength and mobility through windmills and rotational presses. Remember, superheroes, you can be as strong as you want, but if you immobile, then you are trying to drive with the e-brake on! This is again a single kettlebell complex. Do your right side, then your left (or vice versa, if you want to be a rebel, I don’t really care…):

5 Circular Clean 5 Windmill 5 Rotation Press 5 Sling Shot Here I am trying to be a superhero, the video starts at the 3:05 mark. © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 27

You wanted heavier complexes, you got it! Although you really could take just about any complex and cut the reps while upping the weight, I would like to offer a complex specifically designed with more weight and less reps in mind. I recommend 2x28kg or 2x32kg for the averagesized male, and 2 x16kg or 2 x 20kg for the average-sized female.

3 Double Swing 6 See-Saw Press (3L+3R) 3 Double Clean (3L+3R) 6 See-Saw Press 10 Alternating Lunges (5L + 5 R)

Ruiner Video


Here’s another saucy one-arm complex for you. As always, complete the right side first before you move onto the left.

5 One Arm Swing 5 Long Cycle Clean and Jerk 5 Snatch 5 Windmill 5 Reverse Lunge This is what I do

10 Long Cycle Clean and Jerk 10 Front Squat 10 Bent Over Row

It’s Jerky! © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 29

If I were to ever pass a bill, it would be to mandate consumption of this complex on a weekly basis. Actually, make that two servings a week. Failure to comply would result in either a substantial fine or restitution paid through oodles of misery brought about by the MahFahKah. I suppose it’s a good thing I never intend to run for Congress then, right?

5 x Double Kettlebell Swing 5 x Long Cycle Clean and Jerk 5 x Double Kettlebell Snatch 5 x Double Kettlebell Windmill 5 x Front Squat

Here’s the Senator


Don’t let the cute name (or picture) fool you… This is the last thing you will ever want for dessert, I assure you! The Birthday Cake is a celebration of nothing but pure anguish! It starts out sweet enough with double snatch to see-saw press. Piled on top of that are some reverse lunges, full ROM push-ups, and even some double swings. Prescribed weight is 2 x 20kg or 2 x 24kg for the average-sized male, and 2 x 12kg or 2 x 16kg for the average-sized female.

Watch me eat up The Birthday Cake Here

NOM NOM NOM NOM NOM:

5 x Double Snatch to See-Saw Press 5 x Reverse Lunge (R+L) 10 x Double Kettlebell Swing 10 x Push Up on the Bells 10 x Alternating Bent Over Rows


The cool thing about this complex is that you sort of get to design it yourself. But there are parameters of course! You must sandwich a set of sprinting in between some sort of loaded carry! So really, you only get to choose your loaded carry. I guess there isn’t really that much to design, is there? Oh well… Here’s how it works: Choose your loaded carry and mark your starting point. Execute the loaded carry for thirty seconds. Once the thirty seconds is up, set the load down and sprint to where you started and then back to the bells. Finally, pick the bells up and finish by executing another loaded carry back to the start. Just see the video below to see what I’m talking about.

30 seconds x Loaded Carry (farmers walk, rack hold walk, overhead walk, pick your favorite!) Sprint

Oh, and by the way, this is a great drill for minimalist sprinters – as performing a loaded carry with proper posture and neutral spine sets you up in an authentically stable position, which should be mimicked in your sprint. An upright posture and spinal neutrality is crucial for sprinting as it promotes front side mechanics while limiting back side mechanics, which is exactly what you want when sprinting! Here is a video demo for your enjoyment!


Part 5: Like a Freight Train Locomotion is the act of self-propulsion, or simply a way of getting from point A to point B. For example, human gait is a form of locomotion. Various types of human locomotion provide for phenomenal proprioception (body/special awareness), mobility drills, and a radical new means for conditioning. What we’ve done is implement locomotion into complex training to take your metabolic conditioning to the next level. Often visceral and intuitive in nature, but persistently unrelenting, I’m sure you will detest these as much as I have. 

The kettlebell bear crawl coupled with push-ups and rows has always held a very warm place in my heart (right next to Mambas and Nutrageous candy bars – © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 33

everyone’s got their vices, right?). Anyways, this movement not only works horizontal pushing and pulling, a unique form of human locomotion, but also provides for an incredible core stability (anti-rotation) workout. So here’s how it’s all gonna go down:

5 Double Swings 10 Step Kettlebell Bear Crawl (1 step = one push up + one row either right or left) 5 More Double Swings

I realize it may be difficult to envision exactly what this looks like, so here is a video for your viewing pleasure. Also, note that in the video I am performing this with 2 x 24kg kettlebells, as well as a 45lb weighted vest on. Believe me when I say the weighted vest thrusts this into a whole new galaxy of hurt!


This complex adds a little stepping action into the mix – specifically between reps of front squats. This is cool because it forces you to get comfortable enough in the rack position to be able to move around. It is imperative that you are tight enough in the rack so that you are able to maintain spinal neutrality, but on the flip side it shouldn’t be the most uncomfortable position you’ve ever been in in your life. This complex will force you to dial in the appropriate amount of tension so that you are able to stay long, tall, and organized but also be able to operate effectively from the rack position. It looks something like this:

5 Double Swings 5 Double Cleans 5 Stepping Front Squats (Perform a front squat, take two quick steps back and perform another, then take two quick steps forward and perform another – do this five times! – Also be sure to land in an even and well positioned stance after each step!) 5 Double Swings

Watch Som perform 5 Step Here (note: video begins at 1:20 mark)


My mom used to powerwalk. I thought it was lame then. I think it’s lame now. LISS(low intensity steady state) was never for me. But hey, I guess I have to sort of credit her a bit for this one. Now my kind of powerwalk involves simultaneously pressing two heavy bells overhead. You can perform this in two manners: You can perform a strict walking see-saw press (where you typically press of your back leg), or you can walk at a powerful pace while performing alternating military presses. The choice is yours, just be sure to stay engaged in the rack at all times! Let’s start a new domestic engineer fitness revolution shall we?

5 Double Swings 5 Double Snatches 10 Step Power Walk (5 presses each arm) 5 Double Swings 5 Double Snatches

Watch Christine Mooney make it look easy. (well, at least easier then I could anyways ;P ) – Video starts at the 2:15 mark.


Perhaps you will wholeheartedly disagree upon completion, but I assure you I truly did design this one with all the love in the world.

10 Step Kettlebell Bear Crawls (1 Step = one push up and one row) 20 Walking Lunges

Or you could even do this for distance rather than reps. I like to give options…

Here’s a sample vid


Our newest and most innovative (if I may brag just a tiny bit…) fitness conception yet! But before I explain exactly what single rep strength (SRS) complexes are, let’s talk for a minute…

―Why is strength important?‖ ―Isn’t this an eBook for getting shredded? I don’t care if I’m strong!‖

Think of it like this… The stronger you are, the more potential for being ripped you have!

Who do you think is going to have a greater metabolic benefit all else being equal: the guy who can perform complexes with just a 16kg kettlebell or the guy who can perform complexes with a 24kg kettlebell? Precisely! (I really hope you answered the guy with the 24kg kettlebell…)

The stronger you are, the more potential you have not only to be more ripped, but also to add more muscle onto your frame. Strength is the foundation from which ―shreddedness‖ and herculean-like mass are built upon. The greater a foundation you have, the more you can build upon it. Catch my drift?


Think of them as the most efficient approach to strength training ever fashioned! Single rep strength training yields results. Some would even argue that for purposes of training pure strength, there is rarely ever a need to go far beyond single rep sets. I discuss this philosophy in much greater detail in our upcoming Single Rep Strength (SRS) eBook. So SRS complexes are just that – a string of exercises for which you perform only one rep of each. The stipulation, however, is that you are now expected to move some serious weight (at least SOME of the time)! SRS complexes are for those who are more serious about drastically upping their strength more so than anything else. I assure you, if strength is what you want, then strength is what you will get with SRS complexes! As you will see once you make your way to the programming section, SRS complexes are performed on separate and non-consecutive days than the other complexes. These are designed to get you strong, not necessarily fatigued. Remember that and watch your strength immediately amplify!


Big movements yield big results. We got knee-dominant coupled with horizontal pushing and vertical pulling. Oh, and we threw in a hanging leg raise to boot. Remember, only one rep of each. Programming and sets will be discussed in the latter sections of this book.

Front Squat Weighted Dip Weighted Chin Hanging Leg Raise

Watch me sow the Demon Seed Here. The weighed vest is optional (but highly encouraged 


I guess I sort of dig Dragons. And to be honest, Dragon Spit just sounded better than Hog’s Spit…

Deadlift See-Saw Press Pull-Up VIDEO!

FEDERAL RESERVE CORNoffTHEcob

(Certainly not the good creamy kind)

Deadlift Pistol Squat L-Sit Chin Up Get a taste


I hope this SRS complex brings as sweet of a sound to your ears and as much of a burn to your serratus as it does mine.

Deadlift Double Clean and Press Windshield Wipers ( you may wish to perform more than 1 rep for this. That’s cool)

Watch me play the Piccolo!!!!!

Deadlift Military Press One Arm Inverted Row

The Meatball!


If there was a superhighway to strength, these two movements would be the lanes. I dare you to NOT get strong(er) with these simple two exercise single rep strength complex.

Deadlift Bent Press

Here’s me riding the Super -Strength Highway


Part 7 : It’s How You Put it All Together It’s time to solve one of the greatest fitness mysteries of all time: “How much/often should I work out?”

The answer is… It depends on what you are ―working out‖ for! I know, sort of anti-climactic, right? But allow me to continue, and I think you’ll like what I’m going to present… No matter what it is you are training for, the goal should always be able to do the LEAST amount of work needed in order to achieve the desired outcome. The premise of this is well described in Tim Ferris’s 4 Hour Body. Doing more than the minimum amount necessary will not only result in severely diminished returns for your time invested but may actually have the opposite desired outcome of delayed or impeded progress! Think about it in another way: you can cook a piece of chicken until it’s done, which only takes so long. Continuing to cook the chicken doesn’t make it any more ―done‖ per say, only dried out and rubbery… Fitness is no different. You have to take the time to figure out what the minimal amount of stimulus is that you need in order to realize your desired results – any more than that and you may even find yourself dried out and rubbery. You don’t want that now, do you?? So I am going to present you with THREE options. The first program requires that you train three days a week. The second calls for four days. And finally, the last program demands five days of training a week. What you need to do is start and commit to the three-day-a-week program. If you get the desired results (which, if your nutrition is in check, then I’m sure most of you will), GREAT! You don’t need to ever do any more than that. However, if you © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 44

get great results but then find yourself plateauing before you get to where you want to be, then you up it to the four-day program (I suggest you allow for three months before making that decision). And again, if four days doesn’t do it for you, then it’s time to bump it up to five (again, wait another three months). But you owe it to yourself to commit to the minimum amount long enough first in order to effectively gauge the correlated returns. DO NOT hop right into the five-day-aweek routine. Remember, we are looking for ―what is the least amount we can do to get where we want to be‖. It’s all about efficiency here, people!


(That’s You!) It’s time to forge yourself into a real life superhero! Through the ―Birth of a Hero‖ program you will become impervious to damage, develop iron lung capacity, and rival the strength of Paul Bunyan’s Blue Ox. Guaranteed. So let’s talk about what you will be doing on your training days. Regardless of the three, four, or five-day-a-week program, you will have days that consist of single rep strength complexes and days that consist of metabolic conditioning. You will NOT be performing single rep strength complexes and metabolic conditioning on the same day.

For single rep strength complexes the premise is simple. You put twenty to forty minutes on the clock and you simply ―practice‖ your single rep strength complex for that amount of time. But there are a few considerations before you just hop right into it: 1. Do not search for fatigue when practicing SRS complexes. Search for fatigue and you will surely find it. When practicing strength, the goal is to perform work only when you feel fresh. So take as much rest between sets as needed. 2. The purpose of this is to get in volume, not necessarily density. Meaning, do not be afraid to rest for longer periods of time, but at the same time, you want to get in a decent amount of practice, so the flip side is to not take any longer rest periods than you actually need! © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 46

3. Only practice for as long as you feel confident in your strength. There is no point in practicing when fatigued or with poor movement patterns. Remember garbage in = garbage out. If you feel your confidence in your strength drop after twenty minutes, then call it after twenty minutes. You DO NOT have to train for the entire forty minutes on these days. 4. YOU get to choose your SRS complexes. Mix it up from week to week or as you see fit. I purposely put only five to choose from and they are all similar in some aspects. Personally, I love the deadlift and the bent press pairing and don’t often stray from that. But when I do, I opt for the front squat and weighted dip SRS complex.

The metabolic conditioning days is where the true misery and wretchedness lies. The principals here are a bit different. You still get to pick your own complexes, but you must abide by the following rules: 1. You must pick six complexes (mix it up between single kettlebell complexes, double kettlebell complexes, and locomotion complexes) to perform each workout. You can work this in a variety of ways; I really don’t care how you do it so long as you get the required amount of work in and do so in the minimum amount of time needed. Six is not necessarily a magic number, but with the average amount of time it takes to perform each complex you should limit yourself to six complexes to keep your training sessions under an hour. Note: If you burn through your session rather quickly; before you decide to add more complexes I’d first recommend adding more weight! 2. No metcon workout should exceed an hour. As a matter of fact, most should be less than 35 to 45 minutes. If it is taking you more than an hour to complete your training session, you either need to shorten the rest periods between sets or just cut a couple of sets out. As you become more and more conditioned, you will find it easier and easier to cram more work in in less © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 47

time. NOTE: Any complex that takes more than 5 minutes to complete one set of – such a s the “12 Minute Kettlebell Complex from Hell” is equal to TWO complexes. 3. You will perform two sets of each of the complexes you choose. I recommend you perform the most difficult complexes first! If you average the time it takes to complete each complex you’ll find it to be somewhere between 3 to 5 minutes per set. So if my math is correct, which it is, then it should take you NO longer than an hour to complete each training session (and yes, that figures in rest periods between sets). 4. In regards to rest periods, the goal is to rest for the MINIMUM amount of time necessary until you feel that you can complete the complex again with confidence. Ideally this should never exceed three minutes. But on the other hand, don’t rush into the next set before you know you are ready. 5. You must vary the complexes from workout to workout. The goal now is to stay INEFFICIENT – that’s how we derive the true value of metcon. If we become too efficient at certain movements, we lose a significant amount of the metabolic benefit. Mix up the complexes as much as you possibly can. Eventually you will have to repeat complexes and that is OK since there is no shortage of complexes in this eBook.


The cool thing is that we have a bit of flexibility with the three days on/four days off training regimen. I don’t care which days of the week you choose to train on, but I would prefer that you train on non-consecutive days. Again I recommend that you give this program at least three months of commitment before you decide whether or not you need to bump it up to four days a week of training.

Day 1: On – Single Rep Strength Day Day 2: Off Day 3: On – Metabolic Conditioning Day Day 4: Off Day 5: On – Metabolic Conditioning Day Day 6: Off Day 7: Off

I have no doubt that the three day routine will yield great results, but it may not be the MINIMUM amount needed for some people to get exactly where they want to be. Once you have committed to three-day routine long enough to make such an educated judgment, then it’s time to graduate to the four -day-a-week training © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 49

program. Day 1: On – Single Rep Strength Day Day 2: Off Day 3: On — Metabolic Conditioning Day Day 4: Off Day 5: On — Metabolic Conditioning Day Day 6: On — Metabolic Conditioning OR Single Rep Strength Day (Vary this from week to week) Day 7: Off

There are only a few that truly need this much training to achieve their desired results, but rest assured they are out there! But first, before you decide that you need this much volume to get where you want to be, I seriously urge you to CHECK your nutrition. Remember that as much as you want to believe you can, you will never be able to out-train a bad diet. As a matter of fact, I would personally prohibit anyone from progressing to the 5-day-a-week training routine until they have proven to me that their nutrition is in check. But if your nutrition is in order and you have paid your dues with both the three- and four-day-a-week routines, then you have my most sincere condolences, because this program is absolutely brutal! I have no doubt that anyone who follows this and couples it with my Metabolic Reset nutritional regimen will quickly become an anatomical marvel. But as with any other program, always monitor for signs of overtraining and taper off whenever necessary! Day 1: On – Single Rep Strength Day Day 2: On – Metabolic Conditioning Day Day 3: Off Day 4: On – Single Rep Strength Day © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 50

Day 5: On – Metabolic Conditioning Day Day 6: On – Metabolic Conditioning Day Day 7: Off


Bonus Section:

Pain chains and ladders are a crafty way of working in both volume and density while being cyclical in intensity. This section is a bonus and not included in the programming section. However, I encourage you from time to time to replace some of your metabolic conditioning training days with Pain Chains and your single rep strength training days with Ladders.

Line up three kettlebells of various sizes. I recommend a lighter bell, a mediumsized bell, and a heavier bell, in regards to five reps of the two hand kettlebell swing. Now put some time on the clock. Start with just ten minutes, but eventually you want to work your way up to 20 or even 30 minute sessions with this. © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 52

Start at whatever bell you want to and perform five swings. Immediately move onto the next sized bell and perform five more swings. Then again, perform five swings at the last remaining bell. Keep cycling through this chain as many times as possible with good form for whatever amount of time you have set on the clock. Your hamstrings will thank you later…

Here is a video of Som and I working through a swing chain in which you even get a glimpse at my beautiful St Bernard puppy Lola 

This one is pretty freaking rough. Line up three bells as you did in ―Swing Around the Rosie‖. Now, put ten minutes on the clock. For the first two minutes, you only perform five swings at each bell. For minutes 2-4 you now perform five swings at each bell and five push-ups between each set of swings. For minutes 4-6 you perform five swings and three goblet squats at each bell, as well as the five push-ups in between each bell. Once you make it to minutes 6-8 you add in a fifteen second plank after each set of pushups. Finally, for minutes 8-10 you perform three snatches each arm, five two hand swings, three goblet squats, five push-ups, and a fifteen second plank at each bell. Enjoy. Minutes 0-2: 5 Swings at each bell Minutes 2-4: 5 Swings + 3 Goblet Squats at each bell © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 53

Minutes 4-6: 5 Swings + 3 Goblet Squats + 5 push ups at each bell Minutes 6-8: 5 Swings + 3 Goblet Squats+ 5 Push Ups + 15 Second Plank at each bell 15 Second Plank at each bell.

Want to up your military press? This is a surefire way to do it. Line up three consecutively heavier bells. Depending on the weight, you may wish to perform one rep at each bell, three reps at each bell, or five reps at each bell. Don’t waste your time with anything over five reps. Start on your right side at the lightest bell and bang out three strict military presses. Move onto the next heavier bell and knock out three more but this time on your left arm. Finally, move onto the heaviest bell and perform another three strict presses with your right arm. Now, once you get back to your starting bell you have to switch your starting arm so that way you even out. So the second time through the chain, you start by pressing with your left, then onto your right with the second bell, and finishing again with your left. It will take you two cycles through the chain to even out. Here’s a short video explanation. Enjoy!


Ladders have become all the rage lately and for good reason. They can be effectively utilized for both strength and conditioning purposes. For the purposes of this eBook, I will offer you one conditioning ladder example and one strength ladder example. A ladder simply means you ―climb‖ up the reps each set. Each set in a ladder is known as a rung. The number of rungs you perform depends on what exactly it is you are training for. So say you are working a swing ladder for power and conditioning purposes, then you will probably work your way up more rungs than if you are performing a kettlebell military pressing strength ladder.

This is both a fun and challenging ladder that you can do with a buddy. Slap ten minutes on the clock and see how high up the ladder you can g et. Start by performing one two-hand swing. Then, your partner does one swing. Then, you do two swings and your partner does two swings. Then, you do three. Your partner then does three. See where I’m going with this? The goal is to see just how high up ―Swing Mountain‖ you can get within ten minutes. Best of luck to you! Here’s a video of what it would look like with three people. Of course the more people you add to this little party of yours, the more time you should put on the clock!


The classic military press ladder is a proven and effective approach to increasing upper body strength, which is why I have decided to include it in here as an occasional alternative to your single rep strength days. In case you are unfamiliar with pressing ladders, they work like this:

1 Military Press (L+R) 2 Military Press (L+R) 3 Military Press (L+R) 4 Military Press (L+R) 5 Military Press (L+R)

The ladder I just outlined has five rungs (and with each rung, you add a rep). This is just one of many options. Personally, I don’t perform many more than three presses (or three rungs) at a time, but what I do is run through the ladder multiple times. On any given pressing workout, I may run through a three-rung pressing ladder five times. If you do that, there is no way you won’t get stronger. But again, experiment with it a little bit and find out what the least amount is that you need to do to get the desired output. Always keep that principle in the back of your mind!


Metabolic conditioning will strip the fat from your body like nothing ever has before. But for those that also want a super ripped-up midsection, I have also decided to throw in some of my all-time favorite core training routines. Feel free to throw these into your routine two to three days a week, either on your metabolic conditioning days or on your Single Rep Strength training days.

Before we get started here is a quick video on my personal favorite ab-ripping movements. Take the time to invest in getting strong at these. The dividends are well worth it!

The Movements in the video include:

Hanging Leg Raise Windshield Wipers Rotational Hanging Leg Raise Anti-Rotational Band Press Kettlebell Rack Hold Windmills 4-Point Plank Turkish Get Up 90-90 L-Sit Ab-Wheel Roll Outs © 2012. Dragon Gym Legacy Inc. All Rights Reserved. http://www.dragongym.com/ebooks.htm 57

This is by no means an ―end all be all‖ list. But all of these movements rank incredibly high in terms of neuromuscular activation and will take your abdominal aesthetics to the next level once your body fat percentage is low enough via metabolic conditioning and proper nutrition. What I recommend is that you begin to put together your very own core complexes utilizing the movements mentioned above to throw in at the end of your training sessions. The formula for a complex is fairly simple. Pick three to five of the exercises and perform each back to back for 5 to 10 reps each (or in the case of some movements 15-30 seconds each). I would recommend 3 to 5 sets per workout. Modify as you see fit or necessary! What I’m going to provide you with are a few sample disgusting core complexes so you get the idea. The structure of these is to start with the most difficult movements first and work your way down from there. But wait! Before you dive straight into the core complexes, take the time to work the movements independently in order to develop confidence in them. Here is a video of me walking through a core development prime routine, which you can add at the end of any of your SRS or metabolic conditioning workout days. Check it out!


Ice Cream Sundae

10 Windshield Wipers (5R&5L) 5 Hanging Leg Raise 10-20 second L-sit 10-15 Hanging Knee Raise

Racked Heavy kettlebell rack holds are a fine investment in core stability. I think you will much enjoy this solid minute of standing core stability work. 15 seconds Rack Hold 15 seconds Rack Twist 15 seconds Overhead Hold (R) 15 seconds Overhead Hold (L) I’m sure you’re wondering what this looks like. Just watch this!


Grounded is for those of you that haven’t progressed to the full hanging leg raises just yet. This complex requires nothing except for some floor space. You can either do each movement for reps or for time. Here is how I typically structure it:

20 seconds Plank 20 seconds Leg Lifts 20 seconds Straight Leg Sit Ups 20 seconds Leg Liftsw/ Twist 20 seconds Straight Leg Sit Ups w/ Twist 20 seconds Plank And here is your video reference!


A Proper Sendoff What else is there left to say? Good luck? Nah, you’ll be fine! Don’t get me wrong; this is indisputably nasty stuff, but it also makes you feel extraordinarily alive and invigorated! I assure you that you’ll be feeling like you can take over the world as you work through this eBook. Again, thank you SO much for investing in this eBook. You have already taken the most crucial first step towards success. Stay committed, and ever should you stray, find yourself back to the path which I have laid out for you. Success is a function of consistency, and if you invested your money into this eBook, then you owe it to yourself to invest your time and effort into it as well. As a matter of fact, here’s what I want you to do. Take ― before‖ pictures. Today. Do it right after you finish reading this. Then, stash those pictures away for THREE months. Once that time is up snap another set of pics and compare the two. If you aren’t completely satisfied with the results, then you get FREE eBooks from me for LIFE! But I’m sure that won’ t be the case as I have great faith in you. So much that if you would be so kind, I would love for you to send me your ― before‖ and ―after ‖ pics, as well as your testimonial! Seriously, I want them!

Email them to [email protected] I look forward to hearing of your success stories as much as I’m sure you will enjoy living them! With all the tough love in the world, - Pat Flynn


Birth of a Hero - Pat Flynn.pdf

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