EARTH GROWN NUTRIENTS
POWERFOOD
GREENS WHEN YOU NEED THEM
A L L I N O N E D A I LY LY G R E E N S M I X
EGN Powerfood is a nutrient-dense combination of some of the world’s healthiest natural foods. Top nutritionists, doctors and coaches agree that a highly varied diet of earth grown foods is key to optimal health and performance. While our lifestyle and taste buds don’t always allow the inclusion of such vital vegetation, adding EGN can ensure that you have your bases covered.
ONNIT CHAMPION ANTIOXIDANT BLEND This incredibly potent combination of Peruvian Purple Corn, Acai Fruit, Maqui Berry, Lucuma, Grape Skin, and Camu. Camu are some of the most potent antioxidants found in the world. Our unique blend is the catalyst behind EGN’s jaw-dropping 75,000 ORAC ORAC score.
ONNIT POWER GREEN BLEND The best of both land and sea, this combination includes Wheat Grass, Barley Grass, Oat Grass, Kale, Kelp, Dulse, Spirulina, and Alfalfa. These greens are full of micronutrients, minerals, and vitamins in their most natural and available form. They’re also nature’s multivitamin, good enough to fuel a 2000lb racehorse, or a 200lb human.
ONNIT RAINBOW BLEND Good things come in all colors! Cranberry, Carrot, and Beet Root provide nutrients especially valuable for urinary tract health, eyesight, and athletic performance.
ONNIT DETOX BLEND We aren’t saints. For every indulgent action there should be an equal and opposite health reaction, and the detox blend is just that. Milk Thistle, Olive Leaf, and Dandelion help the body support and cleanse vital organs like the liver, kidneys, and prostat e.
TO 2 | SAVE AUG | SEPUP TO 10%
AUG | SEP
ISSUE
contENTS 08 ONNIT ONLINE 10 ONNIT PRODUCT NEWS 12 HONOR ROLL Onnit Pro Brian Cushing
14 FORM AT A GLANCE 16 WORKOUT MOTIVATION 18 MMA NUTRITION 20 TJ DILLASHAW
24 ONNIT ACADEMY MAGAZINE Published by Onnit Labs LLC EDITOR Mark de Grasse
[email protected]
24
WORKOUT PLAN
SANDBAG WARRIOR STRENGTH WORKOUT PLAN
36
STRENGTH
IT MAY BE TIME TO JOIN THE CLUB
CHAMPION POWER WORKOUT PLAN
28 MINDSET
26
MOTIVATION
THE 10 PATHS ALONG THE ROAD TO MASTERY
42 MASTER OF SELF
AGILITY
Sometimes the jack of all trades is the best way to be.
30 MINDSET MASTERING INNOVATION What you do is wrong and what I do is right.
38 CONDITIONING SOUL MASTERY THROUGH KETTLEBELL SPORT Becoming a master requires going beyond the ordinary.
CONTRIBUTORS Doug Fioranelli Nigel John Mark Smith Dan Henderson Donica Storino Shane Heinz Matt Powell Mike Fitch Mark de Grasse Aubrey Marcus Juan Leija Raleigh Moore
46 AGILITY
INQUIRIES
[email protected]
THE MASTERY OF ROPE CLIMBING
OFFICIAL SUPPLIER Onnit (www.Onnit.com/MMM)
50 APPLICATION DESPERATE TIME & DESPERATE MEASUREES How fitness and combatives integrate to save your life.
52 PROGRAMMING 6 PRINCIPLES TO ACHIEVE PROGRAM MASTERY Programming mastery involves more than just creating a difficult, fancy program to produce outstanding results. There are many factors that will decide whether a program will produce its desired effect.
AUG | SEP
ART DIRECTOR Chad Theetge
[email protected]
Eddie Vasquez
[email protected]
THE GENERALIST APPROACH TO MASTERY
4 |
ASSISTANT EDITOR Raleigh Moore
[email protected]
PHOTOGRAPHERS Kyle Moore
[email protected]
5 Questions with the new MMA Champ
22 WORKOUT PLAN
| 3
LETTER FROM THE EDITOR Welcome to the first edition of Onnit Academy Magazine, the premier provider of all information related to Unconventional Training. The information you find in this publication is unlike anything that you’ll find in typical fitness publications. The reason why is simple; we don’t consider the functional techniques we promote as small pieces of getting in shape, we consider them the essential components of the solution. At the Onnit Academy, we seek to combine alternative training implements like kettlebells, steel clubs, steel maces, sandbags, and odd objects with a cutting edge functional fitness technique we call Unconventional Training. The purpose of Unconventional Training is to achieve functional abilities, including (but not limited to): strength, conditioning, agility, balance, power, explosiveness, flexibility, and mobility using minimal daily time and equipment. This is achieved by using effective exercises, workouts, and programs that reinforce balance and progression. While this is technically a “fitness” magazine, our real intention is to enhance the application of fitness, rather than just making you better at exercise. We want you to perform better in life, whether that is making you a more competitive athlete, a more effective soldier, a more active senior, or a more engaging parent, we want to help you enhance your body and keep it running smoothly throughout your life.
MARK DE GRASSE >> onnit.com/honor-roll/ mark-degrasse Mark de Grasse is the Chief Fitness Officer of Onnit Labs, heading up the Onnit Academy. Mark has dedicated years of his life to networking with coaches and trainers who are willing to step outside the box when it comes to fitness. Working with hundreds of fitness professionals around the world, Mark collects their knowledge in the form of articles, pictures, and videos, and organizes them to make the greatest global impact.
The Onnit Academy Magazine embodies the principles and training developments of the Academy as they occur. You now hold the latest and greatest details of both our certified Contributors and associated guests who believe and teach people like we do.
DISCLAIMER: Onnit Academy Magazine is an Onnit Labs LLC Publication. Onnit Labs LLC, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products and services advertised in this magazine or the training methods or other techniques discussed or illustrated in this magazine. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in t his magazine, you should consult a physician before using these products or services or applying these exercise techniques.
ON THE COVER MMA Champ and Onnit Pro TJ Dillashaw
COPYRIGHT: 2014 Onnit Labbs LLC. Material in this publication, including text and images, is protected by copyright. It may not be copied, reproduced, republished posted, broadcast, or transmitted in any way except for your own personal, non-commercial use. Prior written consent of Onnit Labs LLC may be obtained for any other use of materials.
AUG | SEP
| 5
ISSUE
contENTS
24
08 ONNIT ONLINE 10 ONNIT PRODUCT NEWS 12 HONOR ROLL
ONNIT ACADEMY MAGAZINE Published by Onnit Labs LLC EDITOR Mark de Grasse
[email protected]
24
Onnit Pro Brian Cushing
14 FORM AT A GLANCE 16 WORKOUT MOTIVATION 18 MMA NUTRITION 20 TJ DILLASHAW
WORKOUT PLAN
SANDBAG WARRIOR STRENGTH WORKOUT PLAN
36
STRENGTH
IT MAY BE TIME TO JOIN THE CLUB
ART DIRECTOR Chad Theetge
[email protected] PHOTOGRAPHERS Kyle Moore
[email protected] Eddie Vasquez
[email protected]
5 Questions with the new MMA Champ
22 WORKOUT PLAN
26
CHAMPION POWER WORKOUT PLAN
MOTIVATION
THE 10 PATHS ALONG THE ROAD TO MASTERY
28 MINDSET
42 MASTER OF SELF
AGILITY
THE GENERALIST APPROACH TO MASTERY Sometimes the jack of all trades is the best way to be.
30 MINDSET MASTERING INNOVATION What you do is wrong and what I do is right.
INQUIRIES
[email protected]
THE MASTERY OF ROPE CLIMBING
OFFICIAL SUPPLIER Onnit (www.Onnit.com/MMM)
DESPERATE TIME & DESPERATE MEASUREES
SOUL MASTERY THROUGH KETTLEBELL SPORT Becoming a master requires going beyond the ordinary.
CONTRIBUTORS Doug Fioranelli Nigel John Mark Smith Dan Henderson Donica Storino Shane Heinz Matt Powell Mike Fitch Mark de Grasse Aubrey Marcus Juan Leija Raleigh Moore
46 AGILITY 50 APPLICATION
38 CONDITIONING
How fitness and combatives integrate to save your life.
52 PROGRAMMING 6 PRINCIPLES TO ACHIEVE PROGRAM MASTERY Programming mastery involves more than just creating a difficult, fancy program to produce outstanding results. There are many factors that will decide whether a program will produce its desired effect.
4 |
ASSISTANT EDITOR Raleigh Moore
[email protected]
LETTER FROM THE EDITOR Welcome to the first edition of Onnit Academy Magazine, the premier provider of all information related to Unconventional Training. The information you find in this publication is unlike anything that you’ll find in typical fitness publications. The reason why is simple; we don’t consider the functional techniques we promote as small pieces of getting in shape, we consider them the essential components of the solution. At the Onnit Academy, we seek to combine alternative training implements like kettlebells, steel clubs, steel maces, sandbags, and odd objects with a cutting edge functional fitness technique we call Unconventional Training. The purpose of Unconventional Training is to achieve functional abilities, including (but not limited to): strength, conditioning, agility, balance, power, explosiveness, flexibility, and mobility using minimal daily time and equipment. This is achieved by using effective exercises, workouts, and programs that reinforce balance and progression. While this is technically a “fitness” magazine, our real intention is to enhance the application of fitness, rather than just making you better at exercise. We want you to perform better in life, whether that is making you a more competitive athlete, a more effective soldier, a more active senior, or a more engaging parent, we want to help you enhance your body and keep it running smoothly throughout your life.
MARK DE GRASSE >> onnit.com/honor-roll/ mark-degrasse Mark de Grasse is the Chief Fitness Officer of Onnit Labs, heading up the Onnit Academy. Mark has dedicated years of his life to networking with coaches and trainers who are willing to step outside the box when it comes to fitness. Working with hundreds of fitness professionals around the world, Mark collects their knowledge in the form of articles, pictures, and videos, and organizes them to make the greatest global impact.
The Onnit Academy Magazine embodies the principles and training developments of the Academy as they occur. You now hold the latest and greatest details of both our certified Contributors and associated guests who believe and teach people like we do.
DISCLAIMER: Onnit Academy Magazine is an Onnit Labs LLC Publication. Onnit Labs LLC, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of either the products and services advertised in this magazine or the training methods or other techniques discussed or illustrated in this magazine. The publisher makes no representation or warranty concerning the legality of the purchase or use of these products, services and techniques in the United States or elsewhere. Because of the nature of some of the products, services and techniques advertised or discussed in t his magazine, you should consult a physician before using these products or services or applying these exercise techniques.
ON THE COVER MMA Champ and Onnit Pro TJ Dillashaw
COPYRIGHT: 2014 Onnit Labbs LLC. Material in this publication, including text and images, is protected by copyright. It may not be copied, reproduced, republished posted, broadcast, or transmitted in any way except for your own personal, non-commercial use. Prior written consent of Onnit Labs LLC may be obtained for any other use of materials.
AUG | SEP
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contributors
| 5
ONNIT ACADEMY | 2014 August - September
DOUG FIORANELLI
MATT POWELL
>> riseabovestrength.com
>> pramek.com
Doug Fioranelli is the owner of the gym: RISE ABOVE PERFORMANCE TRAINING. He hold a Master’s degree in Kinesiology with a concentration in Exercise Science from San Francisco State University. His thesis “The Influence of Bar Diameter on Neuromuscular Strength and Activation: Inferences from and Isometric Unilateral Bench Press,” was published in the “Journal of Strength and Conditioning Research.”
For over a decade Matt Powell’s work has pushed the envelope of science in martial art and combatives. Growing up studying boxing and wrestling, Matt Powell’s first exposure to martial art was under renowned coach, Scott Sonnon/ROSS system in the late 1990’s. Since then, the styles he’s studied are not common to the American public: A.A. Kadochnikov, V. Zavgarodnij, Shvets, Retuinskih, Vishnevetskij.
NIGEL JOHN
MIKE FITCH
>> highoctanetraining.co.uk
>> globalbodyweighttraining.com
Nigel John is the founder of the High Octane Training extreme bodyweight conditioning system which would later develop Extreme Restriction Training .ERT. Nigel John’s time in the Elite Royal Marines Commandos prepared him for real life engagement and was a start to a very physical and practical approach to unconventional training. Nigel John is a former Muay Thai boxing instructor, a PT2, holds a National Diploma in Science and Mathematics and is a sponsored athlete by Mass suit.
Mike Fitch is the Founder and President of Global Bodyweight Training. Mike created multiple bodyweight training programs, including the GBT Progressive Bodyweight System and the Animal Flow Workout. Mike has hundreds of hours as an educator for various fitness clubs, including as a Master Trainer for Equinox’s Equinox Fitness Training Institute (EFTI), teaching anatomy, physiology, biomechanics, and program design to fellow trainers.
MARK SMITH
SHANE HEINZ
>> asylumfitnessnc.com
>> daretoevolve.tv/
Mark Smith is the owner of Asylum Fitness in beautiful Wilmington, North Carolina. Mark is an Outdoor Fitness Enthusiast, is well versed in corrective exercises, and currently holds a level 1 FMS (Functional Movement Screen), and is a MovNat level 2 certified trainer and is always seeking to learn from the best. He also has a background in track and field, martial arts, ballroom dance, and currently is practicing parkour.
Shane Heins is the owner and founder of Gymnos Evolution and Dare To Evolve. Staying true to the evolutionary process, Gymnos Evolution’s slogan: “Dare To Evolve,” has sprung forth from it’s cocoon to stand on its own two feet, becoming what GE was growing into. Dare To Evolve seeks to unearth what is already present within, yearning to be laid bare, that we might reach for the heights of our greatest potential, as we grow deeper.
DAN HENDERSON
AUBREY MARCUS
>> kettlebellinstitute.com.au
>> onnit.com
Dan Henderson is the owner of The Australian Institute of Kettlebells (AIK). AIK educate trainers and coaches worldwide with accredited courses in kettlebells, battling ropes, powerbags, mobility and MMA conditioning using powerbags and kettlebells. Dan has an honours degree in Human Movement and is IUKL Level 3, IKFF Level 2 and IKSFA Level 1 qualified. He has trained all over the world with many great coaches and specialises in kettlebell and battling ropes training.
Aubrey Marcus is the CEO of Onnit™. Onnit™ is an Austin based health and fitness optimization company targeted toward improving peak performance. With the feedback of top doctors and professional athletes Aubrey created unique nutritional supplement combinations, functional foods, and innovative fitness products that, with the support of friend and business partner Joe Rogan, have placed Onnit™ at the top of the list of fastest growing brands in the industry.
DONICA STORINO
JUAN LEIJA
>> badasstraining.net
>> onnit.com/academy/author/juanleija/
Donica is a Certified Performance Enhancement & Physique Transformation Specialist, a NFPT (National Federation of Professional Trainers) Certified Personal Trainer and the owner of Bad Ass Training & Gym. She holds certifications in Elite CrossTraining (The Underground Gym), NFPT, IKFF CKT Leve l and Level 2, RKC Instruction, Master of Sport, CMS, Underground Gym Olympic Weight Lifting and Kettlebells. She also competes nationally in IKFF competitions several times a year and has received six gold medals.
Growing up in Austin, Texas, one of the fittest cities in America, Juan Leija knew from an early age he wanted to pursue a career in the Fitness industry. Over a ten year period in fitness, he learned how to work with a wide range of individuals from top performing athletes to individuals just trying to improve their quality of life. Using unconventional training methods such as kettlebells, battle ropes, steel maces, steel clubs, sandbags, and plyometrics incorporated with traditional barbell and dumbbell training.
RALEIGH MOORE >> onnit.com/academy/author/raleigh Raleigh Moore is the Interactive Media Coordinator of Onnit Academy. Raleigh began weight training with renowned strength and conditioning coach Kurt Hester before being introduced to unconventional kettlebell training by former Soviet olympic athlete, Alexander Korotchkine. Raleigh is a former division I collegiate athlete and is nationally certified with the National Academy of Sports Medicine and the National Strength and Conditioning Association.
6 |
AUG | SEP
AUG | SEP
| 7
contributors
ONNIT ACADEMY | 2014 August - September
DOUG FIORANELLI
MATT POWELL
>> riseabovestrength.com
>> pramek.com
Doug Fioranelli is the owner of the gym: RISE ABOVE PERFORMANCE TRAINING. He hold a Master’s degree in Kinesiology with a concentration in Exercise Science from San Francisco State University. His thesis “The Influence of Bar Diameter on Neuromuscular Strength and Activation: Inferences from and Isometric Unilateral Bench Press,” was published in the “Journal of Strength and Conditioning Research.”
For over a decade Matt Powell’s work has pushed the envelope of science in martial art and combatives. Growing up studying boxing and wrestling, Matt Powell’s first exposure to martial art was under renowned coach, Scott Sonnon/ROSS system in the late 1990’s. Since then, the styles he’s studied are not common to the American public: A.A. Kadochnikov, V. Zavgarodnij, Shvets, Retuinskih, Vishnevetskij.
NIGEL JOHN
MIKE FITCH
>> highoctanetraining.co.uk
>> globalbodyweighttraining.com
Nigel John is the founder of the High Octane Training extreme bodyweight conditioning system which would later develop Extreme Restriction Training .ERT. Nigel John’s time in the Elite Royal Marines Commandos prepared him for real life engagement and was a start to a very physical and practical approach to unconventional training. Nigel John is a former Muay Thai boxing instructor, a PT2, holds a National Diploma in Science and Mathematics and is a sponsored athlete by Mass suit.
Mike Fitch is the Founder and President of Global Bodyweight Training. Mike created multiple bodyweight training programs, including the GBT Progressive Bodyweight System and the Animal Flow Workout. Mike has hundreds of hours as an educator for various fitness clubs, including as a Master Trainer for Equinox’s Equinox Fitness Training Institute (EFTI), teaching anatomy, physiology, biomechanics, and program design to fellow trainers.
MARK SMITH
SHANE HEINZ
>> asylumfitnessnc.com
>> daretoevolve.tv/
Mark Smith is the owner of Asylum Fitness in beautiful Wilmington, North Carolina. Mark is an Outdoor Fitness Enthusiast, is well versed in corrective exercises, and currently holds a level 1 FMS (Functional Movement Screen), and is a MovNat level 2 certified trainer and is always seeking to learn from the best. He also has a background in track and field, martial arts, ballroom dance, and currently is practicing parkour.
Shane Heins is the owner and founder of Gymnos Evolution and Dare To Evolve. Staying true to the evolutionary process, Gymnos Evolution’s slogan: “Dare To Evolve,” has sprung forth from it’s cocoon to stand on its own two feet, becoming what GE was growing into. Dare To Evolve seeks to unearth what is already present within, yearning to be laid bare, that we might reach for the heights of our greatest potential, as we grow deeper.
DAN HENDERSON
AUBREY MARCUS
>> kettlebellinstitute.com.au
>> onnit.com
Dan Henderson is the owner of The Australian Institute of Kettlebells (AIK). AIK educate trainers and coaches worldwide with accredited courses in kettlebells, battling ropes, powerbags, mobility and MMA conditioning using powerbags and kettlebells. Dan has an honours degree in Human Movement and is IUKL Level 3, IKFF Level 2 and IKSFA Level 1 qualified. He has trained all over the world with many great coaches and specialises in kettlebell and battling ropes training.
Aubrey Marcus is the CEO of Onnit™. Onnit™ is an Austin based health and fitness optimization company targeted toward improving peak performance. With the feedback of top doctors and professional athletes Aubrey created unique nutritional supplement combinations, functional foods, and innovative fitness products that, with the support of friend and business partner Joe Rogan, have placed Onnit™ at the top of the list of fastest growing brands in the industry.
DONICA STORINO
JUAN LEIJA
>> badasstraining.net
>> onnit.com/academy/author/juanleija/
Donica is a Certified Performance Enhancement & Physique Transformation Specialist, a NFPT (National Federation of Professional Trainers) Certified Personal Trainer and the owner of Bad Ass Training & Gym. She holds certifications in Elite CrossTraining (The Underground Gym), NFPT, IKFF CKT Leve l and Level 2, RKC Instruction, Master of Sport, CMS, Underground Gym Olympic Weight Lifting and Kettlebells. She also competes nationally in IKFF competitions several times a year and has received six gold medals.
Growing up in Austin, Texas, one of the fittest cities in America, Juan Leija knew from an early age he wanted to pursue a career in the Fitness industry. Over a ten year period in fitness, he learned how to work with a wide range of individuals from top performing athletes to individuals just trying to improve their quality of life. Using unconventional training methods such as kettlebells, battle ropes, steel maces, steel clubs, sandbags, and plyometrics incorporated with traditional barbell and dumbbell training.
RALEIGH MOORE >> onnit.com/academy/author/raleigh Raleigh Moore is the Interactive Media Coordinator of Onnit Academy. Raleigh began weight training with renowned strength and conditioning coach Kurt Hester before being introduced to unconventional kettlebell training by former Soviet olympic athlete, Alexander Korotchkine. Raleigh is a former division I collegiate athlete and is nationally certified with the National Academy of Sports Medicine and the National Strength and Conditioning Association.
6 |
AUG | SEP
ONLINE
AUG | SEP
NEW WORKOUT PLANS
TOP ONLINE WORKOUTS
STEEL MACE LEGS ON FIRE BARBARIAN WORKOUT
TOP TRENDS ON THE WEB
_TOP PHOTO Aftermath of an Unconventional Training Battleground #kettlebell #steelmace #steelbell #gs @onnitacademy >>
http://tinyurl.com/unconventialaftermath
_TOP VIDEO Advanced Gorilla Kettlebell Handstand @onnit #bodyweight #workout #balance #gymnastics >>
Aaron Guyett, owner of Innovative-Results and Marine Corps Sergeant knows what it takes to build true endurance, strength, power, and mental toughness. This hardcore unconventional training workout plan that will take your physical and mental capabilities to their limits! >>
>> http://tinyurl.com/superhumanconditioning
#GETONNIT
>> http://tinyurl.com/superhumanconditioning
ONNIT ACADEMY S E L C I T R A E N I L N STRENGTH & POWER O P 3 Strength Techniques MMA Fighters Aren’t Using O (But Should Be) T Don’t lose your next MMA fight in the octagon do to low pow > er output or a lagging muscle group. Try these 3 underutilized > strength techniques to increase strength, power and muscle mass insuring your next victory in the ring. >>
8 |
http://tinyurl.com/3strengthmma
AUG | SEP
The Steel Mace Legs on Fire Workout involves multiple sets of Steel Mace Squats, Plyo Lunges, and more. This dynamic and challenging conditioning workout targets your lower body stamina, as well as your core strength as you fight to control the off-balance nature of the Steel Mace. >>
The Barbarian Steel Mace Workout Plan is a full body strength and conditioning program that gradually ramps up intensity over the course of 4 weeks. This challenging plan that will dramatically improve both you power and endurance. >>
>>
Whether you’re a novice just getting into kettlebells or an experienced gym rat, this workout will challenge your will to the core. The Kettlebell Full Body Overload Workout will engage your entire body with just 5 simple exercises, increasing strength, power, and conditioning.
http://tinyurl.com/kettlebellfullbody
THE ONNIT PHILOSOPHY OF PROPER NUTRITION & SUPPLEMENTATION NUTRITION
http://tinyurl.com/barbarianmace
UNCONVENTIONAL TRAINING & NINJA WARRIOR PREPARATION Could unconventional training methods like kettlebells get you ready to beat the American Ninja Warrior Challenge? Find out how Onnit Academy Contributor and American Ninja Warrior athlete Lance Brazil prepares for this unique challenge.
http://tinyurl.com/macelegsbarbarian
KETTLEBELL FULL BODY OVERLOAD WORKOUT
http://tinyurl.com/coffinnail
http://tinyurl.com/gorillahandstand
BARBARIAN STEEL MACE WORKOUT PLAN 4 Ways to Program for Super Human Conditioning by Travis Stoetzel
| 7
>>
Evolution has one overriding result: biological machines develop to thrive optimally in the environment in which they live. We humans are the result of slow and steady adaptation, just like Darwin’s famous finches. Understanding this basic premise, the conclusion follows that the best sources of nutrition would also come from the natural environment.
http://tinyurl.com/onnitnutritionphilosophy
MOBILITY
>>
http://tinyurl.com/ unconventionalninja
MINDSET CONDITIONING
These 5 Fitness Attributes Could Save Your Life Before you find yourself perched on the edge of oblivion, you had better get fit, Really fit. Shawn Mozen shows you how to survive everything from a natural disaster to a zombie apocalypse, with the 5 essential fitness attributes for survival. >>
http://tinyurl.com/fitnesslifesaver
YOU ARE NOT YOUR F&$@ING KETTLEBELL: How to Start Unconventional Training
Getting in shape is much more involved than simply choosing an implement like a kettlebell. Learn what fitness really means and how the kettlebell may or may not fit into your journey. http://tinyurl.com/ notyourkettlebell >>
8 Mobility Movements for Avoiding Ligament Injuries Don’t let poor mobility or a restricted range of motion ruin your training regimine. Perry Nickelson shows you how to stay loose for increased gains. >>
http://tinyurl.com/8mobilitymovements
AUG | SEP
| 9
ONLINE
NEW WORKOUT PLANS
TOP ONLINE WORKOUTS
STEEL MACE LEGS ON FIRE BARBARIAN WORKOUT
TOP TRENDS ON THE WEB
_TOP PHOTO Aftermath of an Unconventional Training Battleground #kettlebell #steelmace #steelbell #gs @onnitacademy >>
http://tinyurl.com/unconventialaftermath
_TOP VIDEO Advanced Gorilla Kettlebell Handstand @onnit #bodyweight #workout #balance #gymnastics >>
Aaron Guyett, owner of Innovative-Results and Marine Corps Sergeant knows what it takes to build true endurance, strength, power, and mental toughness. This hardcore unconventional training workout plan that will take your physical and mental capabilities to their limits! >>
>> http://tinyurl.com/superhumanconditioning
#GETONNIT
>> http://tinyurl.com/superhumanconditioning
ONNIT ACADEMY S E L C I T R A E N I L N STRENGTH & POWER O P 3 Strength Techniques MMA Fighters Aren’t Using O (But Should Be) T Don’t lose your next MMA fight in the octagon do to low pow > er output or a lagging muscle group. Try these 3 underutilized > strength techniques to increase strength, power and muscle mass insuring your next victory in the ring. >>
8 |
http://tinyurl.com/3strengthmma
AUG | SEP
T C U D O R P W E N >
>>
The Barbarian Steel Mace Workout Plan is a full body strength and conditioning program that gradually ramps up intensity over the course of 4 weeks. This challenging plan that will dramatically improve both you power and endurance. >>
>>
Whether you’re a novice just getting into kettlebells or an experienced gym rat, this workout will challenge your will to the core. The Kettlebell Full Body Overload Workout will engage your entire body with just 5 simple exercises, increasing strength, power, and conditioning.
http://tinyurl.com/kettlebellfullbody
THE ONNIT PHILOSOPHY OF PROPER NUTRITION & SUPPLEMENTATION NUTRITION
http://tinyurl.com/barbarianmace
UNCONVENTIONAL TRAINING & NINJA WARRIOR PREPARATION Could unconventional training methods like kettlebells get you ready to beat the American Ninja Warrior Challenge? Find out how Onnit Academy Contributor and American Ninja Warrior athlete Lance Brazil prepares for this unique challenge.
http://tinyurl.com/macelegsbarbarian
KETTLEBELL FULL BODY OVERLOAD WORKOUT
http://tinyurl.com/coffinnail
http://tinyurl.com/gorillahandstand
BARBARIAN STEEL MACE WORKOUT PLAN 4 Ways to Program for Super Human Conditioning by Travis Stoetzel
The Steel Mace Legs on Fire Workout involves multiple sets of Steel Mace Squats, Plyo Lunges, and more. This dynamic and challenging conditioning workout targets your lower body stamina, as well as your core strength as you fight to control the off-balance nature of the Steel Mace.
>>
Evolution has one overriding result: biological machines develop to thrive optimally in the environment in which they live. We humans are the result of slow and steady adaptation, just like Darwin’s famous finches. Understanding this basic premise, the conclusion follows that the best sources of nutrition would also come from the natural environment.
http://tinyurl.com/onnitnutritionphilosophy
MOBILITY
>>
http://tinyurl.com/ unconventionalninja
MINDSET CONDITIONING
These 5 Fitness Attributes Could Save Your Life Before you find yourself perched on the edge of oblivion, you had better get fit, Really fit. Shawn Mozen shows you how to survive everything from a natural disaster to a zombie apocalypse, with the 5 essential fitness attributes for survival. >>
http://tinyurl.com/fitnesslifesaver
YOU ARE NOT YOUR F&$@ING KETTLEBELL: How to Start Unconventional Training
Getting in shape is much more involved than simply choosing an implement like a kettlebell. Learn what fitness really means and how the kettlebell may or may not fit into your journey. http://tinyurl.com/ notyourkettlebell >>
8 Mobility Movements for Avoiding Ligament Injuries Don’t let poor mobility or a restricted range of motion ruin your training regimine. Perry Nickelson shows you how to stay loose for increased gains. >>
http://tinyurl.com/8mobilitymovements
AUG | SEP
| 9
T C U D O R P W E N >
“I am so excited to be a part of the Onnit Team. I chose this line of products because of the variety and quality it offers. Every product I have used is extremely efficient and safe. I have complete faith in Onnit products to fuel me and keep me dominant on the field.”
Brian Cushing is an inside linebacker for the Houston Texans of the National Football League. He played college football for the University of Southern California and was selected in the first round (15th overall) of the 2009 NFL Draft. He was the 20 10 Defensive Rookie of the Year, is a two time AP All-Pro, and is a current team captain.
Listen to the Onnit Podcast with: BRIAN CUSHING Onnit Pro BRIAN CUSHING NFL Linebacker
> Air Date: 6.05.14
“I am so excited to be a part of the Onnit Team. I chose this line of products because of the variety and quality it offers. Every product I have used is extremely efficient and safe. I have complete faith in Onnit products to fuel me and keep me dominant on the field.”
Brian Cushing is an inside linebacker for the Houston Texans of the National Football League. He played college football for the University of Southern California and was selected in the first round (15th overall) of the 2009 NFL Draft. He was the 20 10 Defensive Rookie of the Year, is a two time AP All-Pro, and is a current team captain.
Listen to the Onnit Podcast with: BRIAN CUSHING > Air Date: 6.05.14
Onnit Pro BRIAN CUSHING NFL Linebacker
FORM AT A GLANCE
DOUBLE WINDMILL SINGLE RACK UPPER ARM LOCKED OUT
TIGHT, ENGAGED CORE
HANDLE ACROSS PALM @ 45° EYES ON TOP KETTLEBELL
HIP POPPED BACK LEG LOCKED & 90°FROM GROUND
KEEP RACKED KETTLEBELL CLOSE TO CORE
FEET @ 45° FROM BODY
TUTORIAL VIDEO
The Kettlebell Windmill is one of the most functional and iconic kettlebell exercises you’ll find. It requires strength, balance, mobility, and flexibility in order to perform it correctly. As with many kettlebell drills, the Windmill is also very flexible in terms of progressive variations. One of those variations is the Double Kettlebell Single Rack Exercise. This exercise requires the same hip, leg, and shoulder mobility that a standard Kettlebell Windmill does, but surpasses it in core and shoulder strength requirements. Holding the kettlebell in the rack position as you bend at the hips encourages further core muscle engagement as well as arm and shoulder strength and endurance. This exercise will also help you prepare for the Windmill Kettlebell Anyhow.
14 |
AUG | SEP
FORM AT A GLANCE
DOUBLE WINDMILL SINGLE RACK HANDLE ACROSS PALM @ 45°
UPPER ARM LOCKED OUT TIGHT, ENGAGED CORE
EYES ON TOP KETTLEBELL
HIP POPPED BACK LEG LOCKED & 90°FROM GROUND
KEEP RACKED KETTLEBELL CLOSE TO CORE
FEET @ 45° FROM BODY
TUTORIAL VIDEO
The Kettlebell Windmill is one of the most functional and iconic kettlebell exercises you’ll find. It requires strength, balance, mobility, and flexibility in order to perform it correctly. As with many kettlebell drills, the Windmill is also very flexible in terms of progressive variations. One of those variations is the Double Kettlebell Single Rack Exercise. This exercise requires the same hip, leg, and shoulder mobility that a standard Kettlebell Windmill does, but surpasses it in core and shoulder strength requirements. Holding the kettlebell in the rack position as you bend at the hips encourages further core muscle engagement as well as arm and shoulder strength and endurance. This exercise will also help you prepare for the Windmill Kettlebell Anyhow.
14 |
AUG | SEP
MOTIVATION Onnit Academy seeks to inspire you to train hard, train properly, and train for ulitimate human optimization. One of the ways we do that is through Workout Motivation graphics. The following is our top motivational graphic based on social media engagement and page views. The people have spoken (and they’re ready to train)! See all Workout Motivation graphics at https://www.onnit.com/ academy/category/training/workout-motivation/
THE EDGE, THERE IS NO HONEST WAY TO EXPLAIN IT BECAUSE THE ONLY PEOPLE WHO REALLY KNOW WHERE IT IS ARE THE ONES WHO HAVE GONE OVER. - HUNTER S. THOMPSON
ONLY THOSE WHO ARE WILLING TO RISK GOING TOO FAR CAN POSSIBLY FIND OUT HOW FAR ONE CAN GO. - T.S. ELLIOT
16 |
AUG | SEP
MOTIVATION Onnit Academy seeks to inspire you to train hard, train properly, and train for ulitimate human optimization. One of the ways we do that is through Workout Motivation graphics. The following is our top motivational graphic based on social media engagement and page views. The people have spoken (and they’re ready to train)! See all Workout Motivation graphics at https://www.onnit.com/ academy/category/training/workout-motivation/
THE EDGE, THERE IS NO HONEST WAY TO EXPLAIN IT BECAUSE THE ONLY PEOPLE WHO REALLY KNOW WHERE IT IS ARE THE ONES WHO HAVE GONE OVER. - HUNTER S. THOMPSON
ONLY THOSE WHO ARE WILLING TO RISK GOING TOO FAR CAN POSSIBLY FIND OUT HOW FAR ONE CAN GO. - T.S. ELLIOT
16 |
AUG | SEP
MMA NUTRITION
TRAINING CAMP Training camp is one of the most brutal stretches in any competitive sport. As such, this is the period where all supplements are green-lit. I will highlight some of the key principles below:
ALPHA BRAIN The faster you learn and process skills during this stretch, the more ready you will be when it comes time to fight. Take 2-3 capsules 30-40 minutes prior to your most information based training session of the day.
SHROOMTECH SPORT The oxygen demands during the heavy conditioning workouts in camp are astronomical. Shroomtech SPORT can help improve oxygen utilization and increase your work capacity. The more work you get in training, the more work you can put into the cage. Take 1 per 50lbs of body weight, 30-45 minutes prior to your most demanding workout of the day. Mixed Martial Arts creates the perfect storm of demands on the body, and as such, supplementation can play a very valuable role in both the training and eventual fight performance of the fighter. With the wealth of information and feedback we have received at Onnit from our top fighters, including Bantamweight champion TJ Dillashaw we have been able to hone and refine both our products and our regimen to aptly suit a fighter’s needs.
The goal of training between camps is to improve skills and athletic attributes while staying healthy. In general this means carrying a little bit of extra weight t o offer increased padding to both joints and muscles. Training is still intense, but generally there is adequate recovery time for the body to receive many of it’s nutrients from food. Diet tends to slip a little bit however, to allow for a little ‘human-ness’ to return to the lifestyle. In lieu of the factors above, here is what we recommend.
EGN
DIGESTECH Digestech should be taken with any heavy meal during this period, to help aid digestion.
While bulking up, hemp force shakes and bars can be a great addition to the regimen.
18 |
AUG | SEP
The bones and joints need all the help they can get during this stretch. Follow the protocol here.
HIMALAYAN SALT
STRON BONE AND CORAL CALCIUM This is a great period to work on building bone strength. Follow the protocol for Stron BONE and coral calcium.
TPC HEMP FORCE
Inflammation is the enemy, and krill oil with astaxanthin is a powerful tool to help your joints stay healthy and your brain agile. Take 2-3 with every meal.
STRON BONE AND CORAL CALCIUM
TRAINING BETWEEN CAMPS
Our EGN combination of greens is going to help fill any holes that may be left in a diet that more closely resembles normal life. Take 1 scoop 2x daily. Kale shakes or FRESH multi-vegetable juices can replace one serving.
KRILL OIL
>> Without a great deal of urgent demands on the body, our TPC day and night packs can cover the general bases of supplementation.
Cook with it, sprinkle it on your food, and at night take ½ to 1 gram before you go to bed on days that you sweat a lot. You need all these trace minerals to help your system relax into restorative sleep.
AUTHOR: Aubrey Marcus
HEMP FORCE + EGN How much fuel does a fighter burn during camp? More than your average bear. Probably literally. Refueling with Hemp Force is a good idea, whenever, wherever. Mixing in a scoop of EGN powder isn’t gonna taste as good as your shakes normally do. But you are a f*cking mma fighter, so tough it out and get your nutrients in.
T+ Our flagship performance powder can help improve both recovery and strength while helping the body to regulate optimal hormone levels. It won’t jack up your T like a synthetic but it will definitely improve the rate of muscular performance. Take a serving daily during camp, whether or not you are training that day, but definitely prior to any strength and conditioning in particular.
DIGESTECH During camp a fighter should take the Digestech in between meals on an empty stomach. One of the unique attributes of proteolytic enzymes (which comprise the formula) is that in the absence of food, they will go deeper in the body to help break down inflammation sources. Take 2, three times daily in between meals.
WARRIOR BARS If it was good enough for the Lakota warriors and hunters for hundreds of years before we were born, it is good enough for you. Get your protein on.
CAFFEINE COCONUT OIL What part of the kill does a wolf or lion eat first? The fat. Why? Fat is the most efficient source of energy, and if a hyena or another predator is going to steal their kill, they will have gotten the most important part in first. Also, It takes fat to burn fat, so make sure you are getting plenty of healthy fats including coconut oil.
Start to really ween off of it. You are gonna need your adrenals in tip top shape for the fight so stop pressing the button like the rest of us junkies.
REST >>
Rest at the right time is probably the best supplement out there. Let your body recover and it will serve you well in battle. Strength and honor, warrior elite.
AUG | SEP
| 19
MMA NUTRITION
TRAINING CAMP Training camp is one of the most brutal stretches in any competitive sport. As such, this is the period where all supplements are green-lit. I will highlight some of the key principles below:
ALPHA BRAIN
HEMP FORCE + EGN
The faster you learn and process skills during this stretch, the more ready you will be when it comes time to fight. Take 2-3 capsules 30-40 minutes prior to your most information based training session of the day.
SHROOMTECH SPORT The oxygen demands during the heavy conditioning workouts in camp are astronomical. Shroomtech SPORT can help improve oxygen utilization and increase your work capacity. The more work you get in training, the more work you can put into the cage. Take 1 per 50lbs of body weight, 30-45 minutes prior to your most demanding workout of the day. Mixed Martial Arts creates the perfect storm of demands on the body, and as such, supplementation can play a very valuable role in both the training and eventual fight performance of the fighter. With the wealth of information and feedback we have received at Onnit from our top fighters, including Bantamweight champion TJ Dillashaw we have been able to hone and refine both our products and our regimen to aptly suit a fighter’s needs.
The goal of training between camps is to improve skills and athletic attributes while staying healthy. In general this means carrying a little bit of extra weight t o offer increased padding to both joints and muscles. Training is still intense, but generally there is adequate recovery time for the body to receive many of it’s nutrients from food. Diet tends to slip a little bit however, to allow for a little ‘human-ness’ to return to the lifestyle. In lieu of the factors above, here is what we recommend.
EGN Our EGN combination of greens is going to help fill any holes that may be left in a diet that more closely resembles normal life. Take 1 scoop 2x daily. Kale shakes or FRESH multi-vegetable juices can replace one serving.
DIGESTECH Digestech should be taken with any heavy meal during this period, to help aid digestion.
While bulking up, hemp force shakes and bars can be a great addition to the regimen.
18 |
Inflammation is the enemy, and krill oil with astaxanthin is a powerful tool to help your joints stay healthy and your brain agile. Take 2-3 with every meal.
STRON BONE AND CORAL CALCIUM This is a great period to work on building bone strength. Follow the protocol for Stron BONE and coral calcium.
>> Without a great deal of urgent demands on the body, our TPC day and night packs can cover the general bases of supplementation.
How much fuel does a fighter burn during camp? More than your average bear. Probably literally. Refueling with Hemp Force is a good idea, whenever, wherever. Mixing in a scoop of EGN powder isn’t gonna taste as good as your shakes normally do. But you are a f*cking mma fighter, so tough it out and get your nutrients in.
T+ Our flagship performance powder can help improve both recovery and strength while helping the body to regulate optimal hormone levels. It won’t jack up your T like a synthetic but it will definitely improve the rate of muscular performance. Take a serving daily during camp, whether or not you are training that day, but definitely prior to any strength and conditioning in particular.
DIGESTECH During camp a fighter should take the Digestech in between meals on an empty stomach. One of the unique attributes of proteolytic enzymes (which comprise the formula) is that in the absence of food, they will go deeper in the body to help break down inflammation sources. Take 2, three times daily in between meals.
The bones and joints need all the help they can get during this stretch. Follow the protocol here.
HIMALAYAN SALT
TPC HEMP FORCE
KRILL OIL
STRON BONE AND CORAL CALCIUM
TRAINING BETWEEN CAMPS
AUTHOR: Aubrey Marcus
WARRIOR BARS
Cook with it, sprinkle it on your food, and at night take ½ to 1 gram before you go to bed on days that you sweat a lot. You need all these trace minerals to help your system relax into restorative sleep.
If it was good enough for the Lakota warriors and hunters for hundreds of years before we were born, it is good enough for you. Get your protein on.
CAFFEINE COCONUT OIL What part of the kill does a wolf or lion eat first? The fat. Why? Fat is the most efficient source of energy, and if a hyena or another predator is going to steal their kill, they will have gotten the most important part in first. Also, It takes fat to burn fat, so make sure you are getting plenty of healthy fats including coconut oil.
Start to really ween off of it. You are gonna need your adrenals in tip top shape for the fight so stop pressing the button like the rest of us junkies.
REST >>
Rest at the right time is probably the best supplement out there. Let your body recover and it will serve you well in battle. Strength and honor, warrior elite.
AUG | SEP
AUG | SEP
| 19
AUG | SEP
| 21
Onnit Po
TJ Dillashaw The Team Alpha Male prospect recently defeated Renan Barao at UFC173 to become the new Bantamweight Champion. A 6-1 underdog on some books, Dillashaw scored a shocking TKO victory over Barao, handing him his first loss since 2005.
1) How do you think your physical preparation (aside from the actual fight training) impacted your performance in the match? I like to think that I am one of the best conditioned athletes going into each fight. That is all hard work, and there is no way I’m letting my opponent outwork me! Having said that, I believe my strength and conditioning outside of fight training is very important for my aggressive fighting style. So not only am I going to beat him with technique, but I will break him with my intensity and fast pace! Championship rounds fit perfectly into my training and I was excited to show off my conditioning.
2) What is a typical Onnit fitness type workout for you? My strength and conditioning work outs are three times a week and I use tons of Onnit fitness equipment for these workouts. The timing of my fight camp informs the equipment I will use. Further out in camp, I’m doing lots of strength work and I like to incorporate tons of kettlebells. During this time I will use the weighted vest for most workouts to trick my body to think it’s heavier. As I get closer to my fight, I start doing more endurance strength training. For this I like to add the steel mace, battle ropes, and primal steelbell workouts to my training sessions. When I’m a few weeks out from my fight I do more explosive plyo work and sport specific training. During this time is I use a Troy VTX wall ball for several types of throws and explosive movements.
3) Leading up to the fight, how much physical prep were you doing each day? How long I’m in the gym depends on the day. I’d say an average day of fight training and strength and conditioning is about 4-6 hours.
4) Of the unconventional training methods you used (i.e. kettlebells, clubs, mace, tractor tires, etc), which one was your favorite? Why? Out of all the unconventional training methods I use I think the balance board or steel mace are my favorite, especially when I combine them into one exercise. These are my favorites because I believe the balance board makes me such a better athlete on my feet and helps me generate more power. I like the steel mace because it’s fun to use and is a great full body workout.
5) How did you nutrition and supplementation impact your training? Since I’ve been a professional athlete I have taken my nutrition very seriously. It helps with making weight, staying healthy, and it increases benefits from all the strength and conditioning workouts I do. If I’m using supplements they’re from Onnit, because I believe in the company and what they are about. They have proven beneficial for me in the last two years by helping with the gains in my career.
20 |
AUG | SEP
Onnit Po
TJ Dillashaw The Team Alpha Male prospect recently defeated Renan Barao at UFC173 to become the new Bantamweight Champion. A 6-1 underdog on some books, Dillashaw scored a shocking TKO victory over Barao, handing him his first loss since 2005.
1) How do you think your physical preparation (aside from the actual fight training) impacted your performance in the match? I like to think that I am one of the best conditioned athletes going into each fight. That is all hard work, and there is no way I’m letting my opponent outwork me! Having said that, I believe my strength and conditioning outside of fight training is very important for my aggressive fighting style. So not only am I going to beat him with technique, but I will break him with my intensity and fast pace! Championship rounds fit perfectly into my training and I was excited to show off my conditioning.
2) What is a typical Onnit fitness type workout for you? My strength and conditioning work outs are three times a week and I use tons of Onnit fitness equipment for these workouts. The timing of my fight camp informs the equipment I will use. Further out in camp, I’m doing lots of strength work and I like to incorporate tons of kettlebells. During this time I will use the weighted vest for most workouts to trick my body to think it’s heavier. As I get closer to my fight, I start doing more endurance strength training. For this I like to add the steel mace, battle ropes, and primal steelbell workouts to my training sessions. When I’m a few weeks out from my fight I do more explosive plyo work and sport specific training. During this time is I use a Troy VTX wall ball for several types of throws and explosive movements.
3) Leading up to the fight, how much physical prep were you doing each day? How long I’m in the gym depends on the day. I’d say an average day of fight training and strength and conditioning is about 4-6 hours.
4) Of the unconventional training methods you used (i.e. kettlebells, clubs, mace, tractor tires, etc), which one was your favorite? Why? Out of all the unconventional training methods I use I think the balance board or steel mace are my favorite, especially when I combine them into one exercise. These are my favorites because I believe the balance board makes me such a better athlete on my feet and helps me generate more power. I like the steel mace because it’s fun to use and is a great full body workout.
5) How did you nutrition and supplementation impact your training? Since I’ve been a professional athlete I have taken my nutrition very seriously. It helps with making weight, staying healthy, and it increases benefits from all the strength and conditioning workouts I do. If I’m using supplements they’re from Onnit, because I believe in the company and what they are about. They have proven beneficial for me in the last two years by helping with the gains in my career.
20 |
AUG | SEP
AUG | SEP
WORKOUT P LAN
| 21
Champion Power Steel Mace Workout #1 Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes. A1: Kettlebell Squat Swings - Max rounds x 40 secs A2: Kettlebell Push Ups - Max rounds x 40 secs A3: Kettlebell Goblet Squat - Max rounds x 40 secs A4: Kettlebell 2-Hand Clean Catch & Press - Max rounds x 40 secs A5: Opposite Elbow to Knee - Max rounds x 40 secs
http://youtu.be/OOb4xRh2NuU
Champion Power Steel Mace Workout #2 Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes. A1: Sandbag High Pull - 4 rounds x 6 reps A2: Sandbag Snatch from Hang - 4 rounds x 6 reps A3: Sandbag Sots Press - 4 rounds x 6 reps B1: Heavy Sandbag Step Ups - 4 rounds x 5 reps (each leg) C1: Heavy Sandbag Clean Pull - 4 rounds x 5 reps D1: Sandbag Biceps Curl - 4 rounds x 10 reps E1: Sandbag Slams - 5 t0 20 t0 5 pyramid E2: Sandbag 360 - 5 to 20 to 5 pyramid http://youtu.be/0YuMeLRuR3c
champion power WORKOUT PLAN Fitness competitions require maximum tone; luckily, unconventional training methods can help you get there while also giving you functional benets. Purpose/Focus: Strength,Power, and Endurance Difculty: Moderate Length: 4 Weeks Equipment: Kettlebell & Mace
Based on its title you would imagine the Champion Power Workout is a high skill program, but i t is actually for everybody. Whether you’re prepping for your next MMA competition or simply want a no-nonsense hardcore workout, we’ve got you covered. The Champion Power Workout will build endurance, strengthen your core, and develop the power of a true champion all in one training session! While Performing the Champion Power Workout series you will complete 20 minutes of non stop movement using only a Kettlebell, a Steel Mace, and your Bodyweight. Pushing your body through a series of timed conditioning movements until you have reached a champion’s status!
4 week workout plan WEEK
SUN
MON
TUE
WED
THU
FRI
SAT
1
REST
1
REST
2
REST
3
REST
2
REST
1
REST
2
REST
3
REST
3
REST
4
REST
5
REST
6
REST
4
REST
4
REST
5
REST
6
REST
Champion Power Steel Mace Workout #3 Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes. A1: Sandbag High Pull - 4 rounds x 6 reps A2: Sandbag Snatch from Hang - 4 rounds x 6 reps A3: Sandbag Sots Press - 4 rounds x 6 reps B1: Heavy Sandbag Step Ups - 4 rounds x 5 reps (each leg) C1: Heavy Sandbag Clean Pull - 4 rounds x 5 reps D1: Sandbag Biceps Curl - 4 rounds x 10 reps E1: Sandbag Slams - 5 t0 20 t0 5 pyramid E2: Sandbag 360 - 5 to 20 to 5 pyramid
AUG | SEP
Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes. A1: Kettlebell Snatch- Max rounds x 40 sec A2: Kettlebell Clean & Press - Max rounds x 40 sec A3: Steel Mace Barbarian Squat - Max rounds x 40 sec A4: Plyo Push Up - Max rounds x 40 sec A5: Sit Through - Max rounds x 40 sec
http://youtu.be/FWCmX-atmOY http://youtu.be/CYE9swgiE0Q
Champion Power Steel Mace Workout #4 Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes. For the Kettlebell Snatch switch arms each round. Switch which shoulder the steel mace rest each round for the squat exercise. Switch which direction the Steel Mace ball is facing each round for the Chest Press. A1: Kettlebell Halos - Max rounds x 40 secs A2: Kettlebell Snatch - Max rounds x 40 secs A3: Steel Mace Chest Press - Max rounds x 40 secs A4: Steel Mace Squat - Max rounds x 40 secs A5: Steel Mace Burpees - Max rounds x 40 secs http://youtu.be/7OwhaDgn-lk
22 |
Champion Power Steel Mace Workout #5
Champion Power Steel Mace Workout #6 Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes. A1: Kettlebell Squat to Press - Max rounds x 40 secs A1: Steel Mace Lunge - Max rounds x 40 secs (each side) A3: Plank with Lunge Hinge - Max rounds x 40 secs A4: Steel Mace Burpee - Max rounds x 40 secs A5: Steel Mace Russian Twist - Max rounds x 40 secs
http://youtu.be/dmKmkbF8ONg
n a l p t u o k r o w k e e w 4 AUG | SEP
| 23
WORKOUT P LAN
Champion Power Steel Mace Workout #1 Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes. A1: Kettlebell Squat Swings - Max rounds x 40 secs A2: Kettlebell Push Ups - Max rounds x 40 secs A3: Kettlebell Goblet Squat - Max rounds x 40 secs A4: Kettlebell 2-Hand Clean Catch & Press - Max rounds x 40 secs A5: Opposite Elbow to Knee - Max rounds x 40 secs
http://youtu.be/OOb4xRh2NuU
Champion Power Steel Mace Workout #2 Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes. A1: Sandbag High Pull - 4 rounds x 6 reps A2: Sandbag Snatch from Hang - 4 rounds x 6 reps A3: Sandbag Sots Press - 4 rounds x 6 reps B1: Heavy Sandbag Step Ups - 4 rounds x 5 reps (each leg) C1: Heavy Sandbag Clean Pull - 4 rounds x 5 reps D1: Sandbag Biceps Curl - 4 rounds x 10 reps E1: Sandbag Slams - 5 t0 20 t0 5 pyramid E2: Sandbag 360 - 5 to 20 to 5 pyramid http://youtu.be/0YuMeLRuR3c
champion power WORKOUT PLAN Fitness competitions require maximum tone; luckily, unconventional training methods can help you get there while also giving you functional benets. Purpose/Focus: Strength,Power, and Endurance Difculty: Moderate Length: 4 Weeks Equipment: Kettlebell & Mace
Based on its title you would imagine the Champion Power Workout is a high skill program, but i t is actually for everybody. Whether you’re prepping for your next MMA competition or simply want a no-nonsense hardcore workout, we’ve got you covered. The Champion Power Workout will build endurance, strengthen your core, and develop the power of a true champion all in one training session! While Performing the Champion Power Workout series you will complete 20 minutes of non stop movement using only a Kettlebell, a Steel Mace, and your Bodyweight. Pushing your body through a series of timed conditioning movements until you have reached a champion’s status!
4 week workout plan WEEK
SUN
MON
TUE
WED
THU
FRI
SAT
1
REST
1
REST
2
REST
3
REST
2
REST
1
REST
2
REST
3
REST
3
REST
4
REST
5
REST
6
REST
4
REST
4
REST
5
REST
6
REST
Champion Power Steel Mace Workout #3 Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes. A1: Sandbag High Pull - 4 rounds x 6 reps A2: Sandbag Snatch from Hang - 4 rounds x 6 reps A3: Sandbag Sots Press - 4 rounds x 6 reps B1: Heavy Sandbag Step Ups - 4 rounds x 5 reps (each leg) C1: Heavy Sandbag Clean Pull - 4 rounds x 5 reps D1: Sandbag Biceps Curl - 4 rounds x 10 reps E1: Sandbag Slams - 5 t0 20 t0 5 pyramid E2: Sandbag 360 - 5 to 20 to 5 pyramid
Champion Power Steel Mace Workout #5 Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes. A1: Kettlebell Snatch- Max rounds x 40 sec A2: Kettlebell Clean & Press - Max rounds x 40 sec A3: Steel Mace Barbarian Squat - Max rounds x 40 sec A4: Plyo Push Up - Max rounds x 40 sec A5: Sit Through - Max rounds x 40 sec
http://youtu.be/FWCmX-atmOY http://youtu.be/CYE9swgiE0Q
Champion Power Steel Mace Workout #4 Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes. For the Kettlebell Snatch switch arms each round. Switch which shoulder the steel mace rest each round for the squat exercise. Switch which direction the Steel Mace ball is facing each round for the Chest Press. A1: Kettlebell Halos - Max rounds x 40 secs A2: Kettlebell Snatch - Max rounds x 40 secs A3: Steel Mace Chest Press - Max rounds x 40 secs A4: Steel Mace Squat - Max rounds x 40 secs A5: Steel Mace Burpees - Max rounds x 40 secs
Champion Power Steel Mace Workout #6 Complete as many reps as possible in 40 seconds before moving to next exercise. Repeat as many rounds as possible in 20 minutes. A1: Kettlebell Squat to Press - Max rounds x 40 secs A1: Steel Mace Lunge - Max rounds x 40 secs (each side) A3: Plank with Lunge Hinge - Max rounds x 40 secs A4: Steel Mace Burpee - Max rounds x 40 secs A5: Steel Mace Russian Twist - Max rounds x 40 secs
http://youtu.be/7OwhaDgn-lk
22 |
AUG | SEP
AUG | SEP
Sandbag Warrior Strength Workout #2
WORKOUT P LAN
A1: Sandbag High Pull - 4 rounds x 6 reps A2: Sandbag Snatch from Hang - 4 rounds x 6 reps A3: Sandbag Sots Press - 4 rounds x 6 reps B1: Heavy Sandbag Step Ups - 4 rounds x 5 reps (each leg) C1: Heavy Sandbag Clean Pull - 4 rounds x 5 reps D1: Sandbag Biceps Curl - 4 rounds x 10 reps E1: Sandbag Slams - 5 to 20 to 5 pyramid E2: Sandbag 360 - 5 to 20 to 5 pyramid
WORKOUT PLAN STRENGTH, POWER, AND ENDURANCE... ALL WITH A BAG OF SAND
Purpose/Focus: Strength, Power, and Endurance Difculty: Moderate Length: 4 Weeks Equipment: Sandbag
4 week workout plan WEEK 1
SUN
MON
REST
1
2
REST
1
3
REST
4
REST
4
4a
TUE
WED
RECORVERY
2
RECORVERY
2
RECORVERY
5
RECORVERY
5
For years the vast benefits of olympic lifts were restricted to barbells. With sandbag training, you are provided with a safer option while reaping the many advantages of olympic lifting including the development of maximum strength, functional movements, conditioning, and explosive power simultaneously. Performing this program will achieve athleticism, conditioning, and strength all at once, creating a unique training regimen for accelerated results. For the Recovery Workouts, choose from the following and start with what you can for constant conditioning: biking, hiking, running, swimming, or rowing. All of these can be done on a cardio machine but preferably should be done in nature...GET OUTSIDE! This is not a hard workout. This workout is to be done at a moderate pace. Do not go longer than 45 minutes on the recovery workouts.
AUG | SEP
Perform all rounds in each group before moving to next group. For Heavy Step Ups and Heavy Clean Pull, you should only be able to manage 5 reps with the chosen weight. If you are able to perform 6-8 reps, add more weight. For the Sandbag 360 you will perform as many reps as possible in 5 minutes. Complete group D with as little rest as possible. A1: Sandbag Snatch from Hang - 4 rounds x 5, 4, 3, 3 reps B1: Heavy Sandbag Step Ups - 4 rounds x 5 reps (each leg) B2: Sandbag Burpee - 4 rounds x 10 reps C1: Heavy Sandbag Clean Pull - 4 rounds x 5 reps C2: Sandbag Turkish Get-Up - 4 rounds x 5 reps (each side) D1: Sandbag Halo - 1 round x 5 min http://youtu.be/kzgO8MA_CLA
http://youtu.be/tXFmRlQ2rG8
The Sandbag Warrior Strength Workout Plan is a full body blast improving strength, power, and endurance using only a sandbag and your bodyweight. Paying particular attention towards explosive power, the Sandbag Warrior Strength Workout Plan is great for any explosive athlete looking to incorporate unconventional training into their programming.
THU
FRI
RECORVERY
3
RECORVERY
3
RECORVERY
6
RECORVERY
6
SAT
RECORVERY
RECORVERY
RECORVERY
RECORVERY
Sandbag Warrior Strength Workout #1 Perform all rounds in each group before moving to next group. For Heavy Back Squat and Heavy Floor Press, you should only be able to manage 5 reps with the chosen weight. If you are able to perform 6-8 reps, add more weight. For the Tabata Thrusters, you will perform 20 seconds of work with 10 seconds of rest for 8 rounds. Do not put down the weight during rest. Beginners rest in racked position, advanced rest in overhead position. A1: Sandbag Clean from Hang - 4 rounds x 5 reps B1: Heavy Sandbag Back Squat - 5 rounds x 5 reps B2: Heavy Sandbag Floor Press - 5 rounds x 5 reps C1: Sandbag Military Press - 4 rounds x 5 reps D1: Sandbag Bent Row - 4 rounds x 10 reps E1: Sandbag Triceps Extension - 4 rounds x 10 reps F1: Tabata Sandbag Thruster - 8 rounds x 20 sec on/10 sec off http://youtu.be/ODr7nnE5s6c
| 23
Sandbag Warrior Strength Workout #5
Perform all rounds in each group before moving to next group. For Heavy Step Ups and Heavy Clean Pull, you should only be able to manage 5 reps with the chosen weight. If you are able to perform 6-8 reps, add more weight. For the the Sandbag Slams and Sandbag 360 you will perform a pyramid ladder: 5 reps of slams 5 reps of 360. 10 reps of each. 15 reps of each. 20 reps of each. 15 reps of each. 10 reps of each. 5 reps of each. Complete group E with as little rest as possible.
SANDBAG WARRIOR STRENGTH
24 |
http://youtu.be/dmKmkbF8ONg
n a l p t u o k r o w k e e w 4
Sandbag Warrior Strength Workout #6
Sandbag Warrior Strength Workout #3 Perform all rounds in each group before moving to next group. For Heavy Power Clean and Heavy Push Press, you should only be able to manage 3 reps with the chosen weight. If you are able to perform 4-6 reps, add more weight. For the the Sandbag Shouldering perform as many reps as possible in 60 seconds. Rest for 60 seconds and repeat. A1: Sandbag Heavy Power Clean - 5 rounds x 3 reps B1: Sandbag Heavy Push Press - 5 rounds x 3 reps C1: Sandbag Front Squat - 4 rounds x 5 reps C2: Sandbag Turkish Get Ups - 4 rounds x 5 reps (each side) D1: Push Ups with Reach Through - 4 rounds x 20 reps E1: Sandbag Pull Overs - 4 rounds x 10 reps F1: Sandbag Shouldering - 4 rounds x 60 secs
Perform all rounds in each group before moving to next group. For Heavy Power Clean and Heavy Push Press, you should only be able to manage 5 reps with the chosen weight. If you are able to perform 4-6 reps, add more weight. For the the Sandbag Shouldering perform as many reps as possible in 5 minutes. Rest as little as possible through 5 minutes. A1: Sandbag Heavy Power Clean - 5 rounds x 5 reps B1: Sandbag Heavy Push Press - 5 rounds x 5 reps C1: Sandbag Front Squat - 5 rounds x 5 reps C2: Sandbag Bent Over Row - 5 rounds x 10 reps D1: Push Ups with Reach Through - 4 rounds x 20 reps D2: Sandbag Weighted Sit Ups - 4 rounds x 15 reps E1: Sandbag Shouldering - 1 round x 5 min
n a l p t u o k r o w k e e w 4
http://youtu.be/DRxtAqZjXmA
http://youtu.be/YFtvaTPeh5k
Sandbag Warrior Strength Workout #4 Perform all rounds in each group before moving to next group. For Heavy Squat and Heavy Floor Press, you should only be able to manage 3 repswith the chosen weight. If you are able to perform 4-6 reps, add more weight. For the the Sandbag Burpee perform as many reps as possible in 60 seconds. Rest for 60 seconds and repeat. A1: Sandbag Hang Squat Clean & Press - 4 rounds x 5 reps B1: Heavy Sandbag Squat - 5 rounds x 3 reps B2: Heavy Sandbag Floor Press - 5 rounds x 3 reps C1: Sandbag Military Press - 4 rounds x 5 reps C2: Sandbag Bent Over Row - 4 rounds x 10 reps D1: Sandbag Burpee - 4 rounds x 60 sec http://youtu.be/KE3PUDVAFyM
ONNIT BATTLE BAG DESTABILIZED TRAINING FOR REAL WORLD STRENGTH
AUG | SEP
| 25
Sandbag Warrior Strength Workout #2
WORKOUT P LAN
Perform all rounds in each group before moving to next group. For Heavy Step Ups and Heavy Clean Pull, you should only be able to manage 5 reps with the chosen weight. If you are able to perform 6-8 reps, add more weight. For the the Sandbag Slams and Sandbag 360 you will perform a pyramid ladder: 5 reps of slams 5 reps of 360. 10 reps of each. 15 reps of each. 20 reps of each. 15 reps of each. 10 reps of each. 5 reps of each. Complete group E with as little rest as possible.
SANDBAG WARRIOR STRENGTH
A1: Sandbag High Pull - 4 rounds x 6 reps A2: Sandbag Snatch from Hang - 4 rounds x 6 reps A3: Sandbag Sots Press - 4 rounds x 6 reps B1: Heavy Sandbag Step Ups - 4 rounds x 5 reps (each leg) C1: Heavy Sandbag Clean Pull - 4 rounds x 5 reps D1: Sandbag Biceps Curl - 4 rounds x 10 reps E1: Sandbag Slams - 5 to 20 to 5 pyramid E2: Sandbag 360 - 5 to 20 to 5 pyramid
WORKOUT PLAN STRENGTH, POWER, AND ENDURANCE... ALL WITH A BAG OF SAND
SUN
MON
1
REST
1
2
REST
1
3
4a
REST
4
REST
4
TUE
WED
RECORVERY
2
RECORVERY
2
RECORVERY
RECORVERY
For years the vast benefits of olympic lifts were restricted to barbells. With sandbag training, you are provided with a safer option while reaping the many advantages of olympic lifting including the development of maximum strength, functional movements, conditioning, and explosive power simultaneously. Performing this program will achieve athleticism, conditioning, and strength all at once, creating a unique training regimen for accelerated results. For the Recovery Workouts, choose from the following and start with what you can for constant conditioning: biking, hiking, running, swimming, or rowing. All of these can be done on a cardio machine but preferably should be done in nature...GET OUTSIDE! This is not a hard workout. This workout is to be done at a moderate pace. Do not go longer than 45 minutes on the recovery workouts.
24 |
A1: Sandbag Snatch from Hang - 4 rounds x 5, 4, 3, 3 reps B1: Heavy Sandbag Step Ups - 4 rounds x 5 reps (each leg) B2: Sandbag Burpee - 4 rounds x 10 reps C1: Heavy Sandbag Clean Pull - 4 rounds x 5 reps C2: Sandbag Turkish Get-Up - 4 rounds x 5 reps (each side) D1: Sandbag Halo - 1 round x 5 min http://youtu.be/kzgO8MA_CLA
5
5
THU
FRI
RECORVERY
3
Perform all rounds in each group before moving to next group. For Heavy Power Clean and Heavy Push Press, you should only be able to manage 3 reps with the chosen weight. If you are able to perform 4-6 reps, add more weight. For the the Sandbag Shouldering perform as many reps as possible in 60 seconds. Rest for 60 seconds and repeat.
RECORVERY
3
RECORVERY
6
RECORVERY
6
A1: Sandbag Heavy Power Clean - 5 rounds x 3 reps B1: Sandbag Heavy Push Press - 5 rounds x 3 reps C1: Sandbag Front Squat - 4 rounds x 5 reps C2: Sandbag Turkish Get Ups - 4 rounds x 5 reps (each side) D1: Push Ups with Reach Through - 4 rounds x 20 reps E1: Sandbag Pull Overs - 4 rounds x 10 reps F1: Sandbag Shouldering - 4 rounds x 60 secs
SAT
RECORVERY
RECORVERY
RECORVERY
RECORVERY
Sandbag Warrior Strength Workout #6
Sandbag Warrior Strength Workout #3
4 week workout plan WEEK
Perform all rounds in each group before moving to next group. For Heavy Step Ups and Heavy Clean Pull, you should only be able to manage 5 reps with the chosen weight. If you are able to perform 6-8 reps, add more weight. For the Sandbag 360 you will perform as many reps as possible in 5 minutes. Complete group D with as little rest as possible.
http://youtu.be/tXFmRlQ2rG8
The Sandbag Warrior Strength Workout Plan is a full body blast improving strength, power, and endurance using only a sandbag and your bodyweight. Paying particular attention towards explosive power, the Sandbag Warrior Strength Workout Plan is great for any explosive athlete looking to incorporate unconventional training into their programming.
Purpose/Focus: Strength, Power, and Endurance Difculty: Moderate Length: 4 Weeks Equipment: Sandbag
Sandbag Warrior Strength Workout #5
Perform all rounds in each group before moving to next group. For Heavy Power Clean and Heavy Push Press, you should only be able to manage 5 reps with the chosen weight. If you are able to perform 4-6 reps, add more weight. For the the Sandbag Shouldering perform as many reps as possible in 5 minutes. Rest as little as possible through 5 minutes. A1: Sandbag Heavy Power Clean - 5 rounds x 5 reps B1: Sandbag Heavy Push Press - 5 rounds x 5 reps C1: Sandbag Front Squat - 5 rounds x 5 reps C2: Sandbag Bent Over Row - 5 rounds x 10 reps D1: Push Ups with Reach Through - 4 rounds x 20 reps D2: Sandbag Weighted Sit Ups - 4 rounds x 15 reps E1: Sandbag Shouldering - 1 round x 5 min
n a l p t u o k r o w k e e w 4
http://youtu.be/DRxtAqZjXmA
http://youtu.be/YFtvaTPeh5k
Sandbag Warrior Strength Workout #4 Perform all rounds in each group before moving to next group. For Heavy Squat and Heavy Floor Press, you should only be able to manage 3 repswith the chosen weight. If you are able to perform 4-6 reps, add more weight. For the the Sandbag Burpee perform as many reps as possible in 60 seconds. Rest for 60 seconds and repeat.
Sandbag Warrior Strength Workout #1 Perform all rounds in each group before moving to next group. For Heavy Back Squat and Heavy Floor Press, you should only be able to manage 5 reps with the chosen weight. If you are able to perform 6-8 reps, add more weight. For the Tabata Thrusters, you will perform 20 seconds of work with 10 seconds of rest for 8 rounds. Do not put down the weight during rest. Beginners rest in racked position, advanced rest in overhead position.
A1: Sandbag Hang Squat Clean & Press - 4 rounds x 5 reps B1: Heavy Sandbag Squat - 5 rounds x 3 reps B2: Heavy Sandbag Floor Press - 5 rounds x 3 reps C1: Sandbag Military Press - 4 rounds x 5 reps C2: Sandbag Bent Over Row - 4 rounds x 10 reps D1: Sandbag Burpee - 4 rounds x 60 sec
A1: Sandbag Clean from Hang - 4 rounds x 5 reps B1: Heavy Sandbag Back Squat - 5 rounds x 5 reps B2: Heavy Sandbag Floor Press - 5 rounds x 5 reps C1: Sandbag Military Press - 4 rounds x 5 reps D1: Sandbag Bent Row - 4 rounds x 10 reps E1: Sandbag Triceps Extension - 4 rounds x 10 reps F1: Tabata Sandbag Thruster - 8 rounds x 20 sec on/10 sec off
http://youtu.be/KE3PUDVAFyM
ONNIT BATTLE BAG DESTABILIZED TRAINING FOR REAL WORLD STRENGTH
http://youtu.be/ODr7nnE5s6c
AUG | SEP
AUG | SEP
| 25
MOTIVATION
THE 10 PATHS ALONG THE ROAD TO MASTERY
tion once you set your long-term goals. In the book Outliers, author Malcolm Gladwell says that it takes roughly 10,000 hours of practice to achieve mastery in a field. Such a feat takes unrelenting dedication. Though this may seem like a daunting task, if you commit yourself to moving towards your goal you will get better each day, each week, each month, and each year until you are close to mastery.
5
PHYSICAL MASTERY DOESN’T HAPPEN OVERNIGHT, IT’S A LIFELONG JOURNEY...
L
eave it to the Onnit Academy to come up with magazine topics that not only keep the reader engaged and well-educated, but also challenges writers to think beyond the typical “sets and reps” of all the other conventional training magazines out there. Editor Mark de Grasse asked us to write about the topic of mastery; such an open-ended topic, so many avenues to explore that I found myself taking a different approach from my other articles. When I first read his email asking us to write about mastery, I was on a train heading to a soccer game and thought of the various ways I could envision the concept of mastery. My mind first headed toward the obvious: Master the Method (insert kettlebell, mace, calisthenic, or other unconventional training technique here). I never considered myself a master of any single training exercise or principle; there are countless trainers and athletes that grace the pages of Onnit Academy, each one challenging my knowledge with their different strengths and technical skills. I strive to become the best version of myself and hone my craft to the fullest potential; with this determination my mind took me in a completely different direction. I suppose I was in a philosophical state of mind, so I began to jot down my thoughts about the ten paths we cross on the road to mastery.
1
Dare to Rise Above Average
I truly feel that daring to rise above average is the most important realization an individual must have if he or she wants to become a master of something. This principle mindset is not to strive to envision yourself as better than everyone else, it is the act of not allowing yourself to accept complacency with being average. Mediocrity is all around us because it is
26 |
AUG | SEP
safe. Living normally, without risk or self-sacrifice would result in an existence without great rewards and certainly no mastery. Start thinking about how you would do things differently. Actions that are a step above what is normally done will bring you down the path to mastery.
2
Realize Your Strengths
True masters realize what they’re good at, find a way to make it a part of their lives, and eventually use this to inspire others. We all know someone who is a master of their craft, people we look up to and dream about being like. They might be a professional athlete or mechanical engineer, but one thing remains true among them: if the necessary skills are not naturally within them, most likely, they are not going to become masters of them. It is better to find your strengths and be passionate about honing them. Always looking towards other masters you admire for constant inspiration will help you realize and hone your strengths.
3
Set Goals
Setting goals is no different from what you have heard before. Mastery is not an accident; you do not simply stumble upon it one morning. Those who are experts in their craft have planned for months, even years to get to where they want to be. Start by setting a longterm goal towards what you want to accomplish in the next five years; then set smaller goals that lead you to your main goal. Remember that success has a plan.
4
Commit to Your Dreams No Matter What
As stated earlier, mastery does not happen overnight and you will come to this realiza-
Plan Your Attack and Take Action
Goals are fairly simple to think of and write down, but execution is the difficult part. How are you going to get to your first short-term goal and then the next? Having a plan of attack isn’t about being perfect, but it is crucial to getting yourself started along the road to mastery. One thing that stops us from pursuing anything in this world is fear. Fear is the limiting factor of productivity, success, and ultimately mastery. Many successful business coaches like David J. Schwartz author of, The Magic of Thinking Big subscribe to the mantra that “action cures fear.” When you are moving towards your goals you don’t have time for fear to occupy your mind and take over, so don’t give it a chance. Be in a state of constant action.
6
Seek Help
Even though they’re your dreams, you cannot venture down the road towards mastery alone. Find people who have done it before in the fields you are in or those who are successful in other areas who can help guide you along your journey. The road to mastery requires constant education, encouragement, and support from many sources other than ourselves. When we draw from experienced, like-minded people the road becomes much brighter.
7
Find the Lesson in Everything
One of my favorite quotes someone told me years ago was, “You have two ears and one mouth.” I took this to mean that I should listen more and talk less. Wherever you go, whether it is a familiar setting or somewhere completely new, listen to the people around you and educate yourself. Some of what you hear will be useful to you and much of it will not; however, education can be found in everything. I find that I learn more about what I do not like according to what someone says or does more often than finding something applicable to my situation and life.
8
Pay It Forward
I think the road to true mastery does not come without sharing your skills and educating others; after all, what is the point of having this knowledge and skill without helping others who truly want to learn about what you know? When you help others with your mastered skill you are doing more that simply teaching them, you are inspiring them to want more out of themselves and live so they may also pursue greatness, passing their skills along to others down the road. Mastery breeds mastery and the only way to do that is to put knowledge in the hands of people who continue to nurture it, again passing it along on your journey.
9
Deal with Adversity
No one has a clear path towards the road to mastery and it is inevitable that you will have to deal with a setback or two. This is directly related towards your goal or sometimes it is an outside reason that slows down your progress. Adversity can derail your plan for success if you allow it to consume your thoughts and replace your focus towards our goal. If you cannot put these unfortunate, though inevitable, occurrences eventually behind you it can lead to fear, lack of drive, and eventually making the excuse of, “This
is why I cannot do this.” True masters find a way to overcome these setbacks, recalibrate their action plans, and use them to make them stronger and more focused with a greater determination to achieve your goals.
10
Never Be Completely Satisfied
True masters are always looking to better themselves, continuing to help those around them to achieve greatness. Most people are never satisfied with where they are. This isn’t a negative connotation, but rather a desirable trait for success. Masters do celebrate the achievement of goals and personal accomplishments; however, they will not simply sit back and collect royalty checks once they reach the top of the mountain. They may relax a bit, take in the view, and then find the next mountain to climb. It is the intrigue, want, and assertiveness that makes a master stand out among the ordinary. All of us are born to dream of things we want to accomplish with our lives, however, many of us find it hard to take the first step towards it. Hopefully these thoughts set you on your journey of mastery, helping educate others and aid their wish to follow their own path. Now go out and make it happen.
Quick Tips: > Pick a few skills at a time. Work at
them constantly as a focus of your practice for an extended period. > Don’t
forget to always try new things (sidenote: use what works for you). > After
a while rotate in a few new
skills. > Keep
a high level of integration on the ones you just worked on.
AUTHOR: Doug Fioranelli
AUG | SEP
| 27
MOTIVATION
THE 10 PATHS ALONG THE ROAD TO MASTERY
tion once you set your long-term goals. In the book Outliers, author Malcolm Gladwell says that it takes roughly 10,000 hours of practice to achieve mastery in a field. Such a feat takes unrelenting dedication. Though this may seem like a daunting task, if you commit yourself to moving towards your goal you will get better each day, each week, each month, and each year until you are close to mastery.
5
PHYSICAL MASTERY DOESN’T HAPPEN OVERNIGHT, IT’S A LIFELONG JOURNEY...
L
eave it to the Onnit Academy to come up with magazine topics that not only keep the reader engaged and well-educated, but also challenges writers to think beyond the typical “sets and reps” of all the other conventional training magazines out there. Editor Mark de Grasse asked us to write about the topic of mastery; such an open-ended topic, so many avenues to explore that I found myself taking a different approach from my other articles. When I first read his email asking us to write about mastery, I was on a train heading to a soccer game and thought of the various ways I could envision the concept of mastery. My mind first headed toward the obvious: Master the Method (insert kettlebell, mace, calisthenic, or other unconventional training technique here). I never considered myself a master of any single training exercise or principle; there are countless trainers and athletes that grace the pages of Onnit Academy, each one challenging my knowledge with their different strengths and technical skills. I strive to become the best version of myself and hone my craft to the fullest potential; with this determination my mind took me in a completely different direction. I suppose I was in a philosophical state of mind, so I began to jot down my thoughts about the ten paths we cross on the road to mastery.
1
Dare to Rise Above Average
I truly feel that daring to rise above average is the most important realization an individual must have if he or she wants to become a master of something. This principle mindset is not to strive to envision yourself as better than everyone else, it is the act of not allowing yourself to accept complacency with being average. Mediocrity is all around us because it is
26 |
safe. Living normally, without risk or self-sacrifice would result in an existence without great rewards and certainly no mastery. Start thinking about how you would do things differently. Actions that are a step above what is normally done will bring you down the path to mastery.
2
Realize Your Strengths
True masters realize what they’re good at, find a way to make it a part of their lives, and eventually use this to inspire others. We all know someone who is a master of their craft, people we look up to and dream about being like. They might be a professional athlete or mechanical engineer, but one thing remains true among them: if the necessary skills are not naturally within them, most likely, they are not going to become masters of them. It is better to find your strengths and be passionate about honing them. Always looking towards other masters you admire for constant inspiration will help you realize and hone your strengths.
3
Set Goals
Setting goals is no different from what you have heard before. Mastery is not an accident; you do not simply stumble upon it one morning. Those who are experts in their craft have planned for months, even years to get to where they want to be. Start by setting a longterm goal towards what you want to accomplish in the next five years; then set smaller goals that lead you to your main goal. Remember that success has a plan.
4
Commit to Your Dreams No Matter What
As stated earlier, mastery does not happen overnight and you will come to this realiza-
Plan Your Attack and Take Action
Goals are fairly simple to think of and write down, but execution is the difficult part. How are you going to get to your first short-term goal and then the next? Having a plan of attack isn’t about being perfect, but it is crucial to getting yourself started along the road to mastery. One thing that stops us from pursuing anything in this world is fear. Fear is the limiting factor of productivity, success, and ultimately mastery. Many successful business coaches like David J. Schwartz author of, The Magic of Thinking Big subscribe to the mantra that “action cures fear.” When you are moving towards your goals you don’t have time for fear to occupy your mind and take over, so don’t give it a chance. Be in a state of constant action.
6
Seek Help
Even though they’re your dreams, you cannot venture down the road towards mastery alone. Find people who have done it before in the fields you are in or those who are successful in other areas who can help guide you along your journey. The road to mastery requires constant education, encouragement, and support from many sources other than ourselves. When we draw from experienced, like-minded people the road becomes much brighter.
7
Find the Lesson in Everything
One of my favorite quotes someone told me years ago was, “You have two ears and one mouth.” I took this to mean that I should listen more and talk less. Wherever you go, whether it is a familiar setting or somewhere completely new, listen to the people around you and educate yourself. Some of what you hear will be useful to you and much of it will not; however, education can be found in everything. I find that I learn more about what I do not like according to what someone says or does more often than finding something applicable to my situation and life.
Pay It Forward
I think the road to true mastery does not come without sharing your skills and educating others; after all, what is the point of having this knowledge and skill without helping others who truly want to learn about what you know? When you help others with your mastered skill you are doing more that simply teaching them, you are inspiring them to want more out of themselves and live so they may also pursue greatness, passing their skills along to others down the road. Mastery breeds mastery and the only way to do that is to put knowledge in the hands of people who continue to nurture it, again passing it along on your journey.
9
Deal with Adversity
No one has a clear path towards the road to mastery and it is inevitable that you will have to deal with a setback or two. This is directly related towards your goal or sometimes it is an outside reason that slows down your progress. Adversity can derail your plan for success if you allow it to consume your thoughts and replace your focus towards our goal. If you cannot put these unfortunate, though inevitable, occurrences eventually behind you it can lead to fear, lack of drive, and eventually making the excuse of, “This
is why I cannot do this.” True masters find a way to overcome these setbacks, recalibrate their action plans, and use them to make them stronger and more focused with a greater determination to achieve your goals.
10
Never Be Completely Satisfied
True masters are always looking to better themselves, continuing to help those around them to achieve greatness. Most people are never satisfied with where they are. This isn’t a negative connotation, but rather a desirable trait for success. Masters do celebrate the achievement of goals and personal accomplishments; however, they will not simply sit back and collect royalty checks once they reach the top of the mountain. They may relax a bit, take in the view, and then find the next mountain to climb. It is the intrigue, want, and assertiveness that makes a master stand out among the ordinary.
Quick Tips: > Pick a few skills at a time. Work at
them constantly as a focus of your practice for an extended period. > Don’t
forget to always try new things (sidenote: use what works for you). > After
a while rotate in a few new
skills. > Keep
a high level of integration on the ones you just worked on.
AUTHOR: Doug Fioranelli
All of us are born to dream of things we want to accomplish with our lives, however, many of us find it hard to take the first step towards it. Hopefully these thoughts set you on your journey of mastery, helping educate others and aid their wish to follow their own path. Now go out and make it happen.
AUG | SEP
AUG | SEP
THE GENERALIST APPROACH TO MASTERY
sometimes the jack of all trades is the best way to be.
I
am not really that good at anything. A rather bold open statement to an article in which people are reading for advice, wisdom, philosophy, and guidance. It is true though. Sure, I am superior to others at many skills, physically I can do many things. However, when you put my skills next to someone who is great, say a “master” , then I am inferior. What I am good at is learning new things, and more importantly, I have the desire to learn new things. I have always fancied myself a bit of a modern-day Renaissance man, dabbling to a certain level of competency in multiple areas throughout my life. Constantly I have pursued numerous interests simultaneously.
The Generalist Approach Several years into my professional career in fitness I adopted a similar approach. Over the last few years I have taken a very generalist approach to fitness, yet I teach my students to always be working towards mastery. This seems like a major conflict, “Do everything but get really damn good at everything too.” I am saying that, and I am not. Allow me to elaborate. Humans can do anything. Just go on Youtube for an hour and see all the amazing things we are capable of. Guess what? That amazing freerunner you just watched, or the rhythmic gymnast, or the b-boy, or the strongman, or the circus performer, or t he track star all have the same thing in common with you: they are all human. That means that they have the same (for the sake of argument let’s keep it in terms
AUG | SEP
| 27
Another method we use to accomplish some level of mastery is to have certain skills dominate our practices for a few months. Two locomotives that my students have worked on heavily for the last 8-10 months are the Li zard and Orangutan (that’s what I call them but they have other names). By seeing these movements over and over, my students have gotten pretty good at them. The most recent skill we added was Vaulting, only three variations for now.
LIFESTYLE
28 |
8
of practical anatomy) muscles, bones, nervous system, digestive system, etc. These people are highly specialized though, and without a doubt have achieved mastery of their craft. Here is where being a generalist is more fun. Watching Brian Shaw win the World’s Strongest Man is awesome (I actually saw him do it live in 2011). Watching Sally Pearson run hurdles is simply perfection. Watching Brian Shaw run hurdles would be entertaining, but far from poetry in motion. I am equally positive that there is not one single object in WSM that Miss Sally could budge. Now as a generalist, I can do several strongman lifts, decent for my size; I can dance enough to have fun and not look like a total fool; I can do some basic parkour and rudimentary gymnastics; I can take part in several track and field events; and I can twirl a ribbon, but not while putting my left big toe on my right earlobe. The point that I am trying to make is, being a generalist gives you the opportunity to do whatever, whenever.
My jiu-jitsu coach, Joe Hurst, used to say all the time, “the best way to teach a man nothing is to teach him everything.” We only focused on one or two moves per practice but tried many things; by rolling this way we could work towards mastery of those skills, slowly but steadily. This is exactly how we do it at Asylum Fitness. We work on many things through play and exploration. We try to keep it fun and curious the way a child moves and learns. Yet at the same time, we will slowly work towards mastery, one skill at a time. If I am given a lifetime to master a variety of t hings and work at them gradually, then at the end of my life I will effectively achieve mastery at several of them.
of said skill or technique. While this approach makes someone incredibly brilliant at a few things, it does not fit in with the generalist approach. In order to integrate these two concepts and find synergy, I like to focus on a few things at a time while doing many other things.
Quick Tips:
Teaching Mas tery
> Pick
For example, every time one of my students walks in my door, they must perform kettlebell swings while I critique and tweak, Turkish Get Ups under my strict guidance, and work on their handstands among a few other skills. I want to see mastery in the warm up which I deem as important as the rest of practice for the day.
a few skills at a time. Work at them constantly as a focus of your practice for an extended period. > Don’t forget to always try new things
(sidenote: use what works for you). > After
a while rotate in a few new
skills. > Keep
a high level of integration on the ones you just worked on. > Repeat this process for a
lifetime.
AUTHOR: Mark Smith
This is what I want for myself and my students so that life becomes more fun. To me, fun is the ultimate goal of fitness. Mastery, makes the fun more fun. I tend to define mastery as being able to do a skill with very high competence and control, the same way every time you perform it. I am not talking about one to three quality reps, I am talking about thousands of quality repetitions. Achieving mastery through endless hours of focused practice on a single skill or two perhaps. The endless hours and tireless pursuit of excellence yields mastery
AUG | SEP
| 29
Another method we use to accomplish some level of mastery is to have certain skills dominate our practices for a few months. Two locomotives that my students have worked on heavily for the last 8-10 months are the Li zard and Orangutan (that’s what I call them but they have other names). By seeing these movements over and over, my students have gotten pretty good at them. The most recent skill we added was Vaulting, only three variations for now.
LIFESTYLE
THE GENERALIST APPROACH TO MASTERY
sometimes the jack of all trades is the best way to be.
I
am not really that good at anything. A rather bold open statement to an article in which people are reading for advice, wisdom, philosophy, and guidance. It is true though. Sure, I am superior to others at many skills, physically I can do many things. However, when you put my skills next to someone who is great, say a “master” , then I am inferior. What I am good at is learning new things, and more importantly, I have the desire to learn new things. I have always fancied myself a bit of a modern-day Renaissance man, dabbling to a certain level of competency in multiple areas throughout my life. Constantly I have pursued numerous interests simultaneously.
The Generalist Approach Several years into my professional career in fitness I adopted a similar approach. Over the last few years I have taken a very generalist approach to fitness, yet I teach my students to always be working towards mastery. This seems like a major conflict, “Do everything but get really damn good at everything too.” I am saying that, and I am not. Allow me to elaborate. Humans can do anything. Just go on Youtube for an hour and see all the amazing things we are capable of. Guess what? That amazing freerunner you just watched, or the rhythmic gymnast, or the b-boy, or the strongman, or the circus performer, or t he track star all have the same thing in common with you: they are all human. That means that they have the same (for the sake of argument let’s keep it in terms
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of practical anatomy) muscles, bones, nervous system, digestive system, etc. These people are highly specialized though, and without a doubt have achieved mastery of their craft. Here is where being a generalist is more fun. Watching Brian Shaw win the World’s Strongest Man is awesome (I actually saw him do it live in 2011). Watching Sally Pearson run hurdles is simply perfection. Watching Brian Shaw run hurdles would be entertaining, but far from poetry in motion. I am equally positive that there is not one single object in WSM that Miss Sally could budge. Now as a generalist, I can do several strongman lifts, decent for my size; I can dance enough to have fun and not look like a total fool; I can do some basic parkour and rudimentary gymnastics; I can take part in several track and field events; and I can twirl a ribbon, but not while putting my left big toe on my right earlobe. The point that I am trying to make is, being a generalist gives you the opportunity to do whatever, whenever.
My jiu-jitsu coach, Joe Hurst, used to say all the time, “the best way to teach a man nothing is to teach him everything.” We only focused on one or two moves per practice but tried many things; by rolling this way we could work towards mastery of those skills, slowly but steadily. This is exactly how we do it at Asylum Fitness. We work on many things through play and exploration. We try to keep it fun and curious the way a child moves and learns. Yet at the same time, we will slowly work towards mastery, one skill at a time. If I am given a lifetime to master a variety of t hings and work at them gradually, then at the end of my life I will effectively achieve mastery at several of them.
of said skill or technique. While this approach makes someone incredibly brilliant at a few things, it does not fit in with the generalist approach. In order to integrate these two concepts and find synergy, I like to focus on a few things at a time while doing many other things.
Quick Tips:
Teaching Mas tery
> Pick
a few skills at a time. Work at them constantly as a focus of your practice for an extended period.
For example, every time one of my students walks in my door, they must perform kettlebell swings while I critique and tweak, Turkish Get Ups under my strict guidance, and work on their handstands among a few other skills. I want to see mastery in the warm up which I deem as important as the rest of practice for the day.
> Don’t forget to always try new things
(sidenote: use what works for you). > After
a while rotate in a few new
skills. > Keep
a high level of integration on the ones you just worked on. > Repeat this process for a
lifetime.
AUTHOR: Mark Smith
This is what I want for myself and my students so that life becomes more fun. To me, fun is the ultimate goal of fitness. Mastery, makes the fun more fun. I tend to define mastery as being able to do a skill with very high competence and control, the same way every time you perform it. I am not talking about one to three quality reps, I am talking about thousands of quality repetitions. Achieving mastery through endless hours of focused practice on a single skill or two perhaps. The endless hours and tireless pursuit of excellence yields mastery
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INNOVATION TIP #2 >> Your Current Competency Level is a Major Factor in Planning
INNOVATION TIP #1 >> Accept that There Are Many Ways to Accomplish Everything Despite what you may have heard about the “secret” to perfect abs or rapid fat loss in 4 weeks, there is no clear path to your goals and there are many, many ways to get there. Don’t be afraid to try anything and everything, as long as you are will ing to commit the time and effort to really learn and find out what works and doesn’t work for each program. This tip applies to everything about fitness, from nutrition and supplementation to implements and techniques. Could kettlebell training be the perfect solution for you? Maybe, but you can’t limit yourself to one type of kettlebell training necessarily. In addition to a variety of styles (hard style, kettlebell sport style, hybrid style, etc.) there are also particular set schemes and training techniques to use kettlebell movements within. None are wrong necessarily, but none may be right either. You need to try them, learn them, and then make a decision about whether or not they fit your needs and objectives.
Not all fitness methodologies are made the same; some are perfect for everyone and some may be restricted to a very qualified few. If you never played a day of sports in your life, you haven’t exercised in a decade or more, and the biggest commitment to a fitness regimen you ever made was walking your dog on a semi-regular basis, chances are that Olympic Lifting is not the place for you to start on the path to fitness. Finding out where you’re at is an essential component to learning where you need to go. The best way to do this is with fitness tests which will help you gauge your level in the core aspects of physical ability: strength, conditioning, agility, and balance (among others). Everyone, no matter how much or long you’ve been exercising, should start here.
The following are some of the Rites of Passage challenges we use to assess people at the Onnit Academy. See how you fit in relation to the standards, THEN decide where you need work: TEST NAME:
TEST NAME:
TEST NAME:
ALTERNATING DOUBLE REVERSE LUNGE
HEAVY SANDBAG GET UP
STEEL MACE 360
IMPLEMENT(S): Kettlebell (2) DURATION: 2 MINUTES REPS: MAXIMUM WEIGHT (MEN): 24KG X 2 (ALPHA)/ 20KG
IMPLEMENT(S): Sandbag DURATION: 5 MINUTES REPS: MAXIMUM WEIGHT (MEN): 150lb (ALPHA)/ 100lb
IMPLEMENT(S): Steel Mace DURATION: 5 MINUTES REPS: MAXIMUM WEIGHT (MEN): 25lb (ALPHA)/ 20lb
X 2 (AMATEUR)
(AMATEUR)
(AMATEUR)
WEIGHT (FEMALE): 16KG X 2 (ALPHA)/ 12KG
WEIGHT (FEMALE): 75lb (ALPHA)/ 50lb
WEIGHT (FEMALE): 15lb (ALPHA)/ 10lb
X 2 (AMATEUR)
(AMATEUR)
(AMATEUR)
STANDARD (ALPHA): 25 REPS EACH SIDE STANDARD (AMATEUR): 25 REPS EACH SIDE
STANDARD (ALPHA): 13 REPS STANDARD (AMATEUR): 13 REPS
STANDARD (ALPHA): 150 REPS STANDARD (AMATEUR) : 100 REPS
INNOVATION TIP #3 >> Accomplishing Real Change Takes Time, Lots of Time
W
hat you do is wrong and what I do is right.
If you want to strangle innovation, say that to everyone you meet. Convince yourself that what you practice is the best and there will be no reason to progress, invent, and create. Rather than concerning yourself with new ways to improve, you can spend your time criticizing others and writing snarky comments on articles and videos that don’t jive with your “special” methods. Forget mastering innovation, most people just need to start innovating in the first place! The problem starts in the core fitness “education” process; many people get interested in fitness through any number of “gurus,” making them the definitive gods of fitness. Once they become “enlightened” by their new deity, it is difficult to look at anything else without filtering it through their new adopted principles. These disciples eventually jump ship to the next guru and the process starts over. The reason for this unproductive cycle is a lack of confidence in your own ability to fig-
30 |
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ure out the solution without resorting to the absolute adoption of someone else’s ideas. The truth is that innovation isn’t just a perk of gaining knowledge and applying it in your own unique way, it is a requirement in figuring out the solution in the first place. Saying that “everyone is unique” is a gross understatement of what really separates each person. It’s not simply a difference in age, gender, weight, height, or even body type. The real EXTREME difference that separates us all is experience. Believe it or not, an exact copy of you that didn’t experience life and every unique situation in it in the exact same way as you did would have COMPLETELY different fitness requirements. Your upbringing, personality, motivations, goals, athletic background, illnesses, injury history, fears, likes, family, friends, environment, present emotional state, finances, education, employment, and a host of other factors (the ones I just listed comprise a small fraction of the possibilities) all have an impact on the success or failure of any and all fitness
objectives over your lifetime. With so many differences between each person, there is no way that one program, method, or tool could serve the needs of all. While there may be a variety of principles that may apply to wide groups of people (things like consistency and progression may come to mind), there will never be a one size fits all solution for every objective of every person. The only thing that could solve every person’s unique situation is personal innovation. No one will ever know you like you do. Beyond the contents of your mind, the way you move, your pains, your weaknesses and strengths are your own and can never be fully understood and appreciated by anyone else. Again, this means that innovation is not an option, it is a requirement. Now that you’ve realized the necessity of innovation, how do you begin innovating? The following are a few principles to innovation, as well as the application of those principles in one of the most popular forms of unconventional training, kettlebells.
Innovation requires knowledge, and real knowledge acquisition takes time and experience. Even if you could read every fitness book on the market, you can not implement the lessons into your regimen in less time than each individual fitness program requires. While you could “try” a workout, you won’t know how it really affects your fitness levels until you implement it for at least 4-8 weeks, then test to see what results you’ve gained. Many people make the mistake of limiting their commitment to any given fitness regimen to one week or less. This doesn’t allow you time to figure out anything (other than the fact that you need to work on consistency). In order to innovate a solution, you need to see what works and doesn’t work, and that means implementing many systems the way they were meant to be implemented.
TEST NAME:
BATTLE ROPE TSUNAMI IMPLEMENT(S): Battle Rope DURATION: 1 MINUTE REPS: MAXIMUM WEIGHT (MEN): 2.5” Rope + 5’ Walk-in (ALPHA)/ 2.5” Rope + 2’ Walk-in AMATEUR)
WEIGHT (FEMALE): 2” Rope + 5’ Walk-in (ALPHA)/ 2” Rope +2’ Walk-in (AMATEUR)
STANDARD (ALPHA): 60 REPS STANDARD (AMATEUR) : 60 REPS
This may sound difficult, but I want you to commit to one of the workout plans in this issue of Onnit Academy Magazine (there are three). Each is a four week program. The week before starting, try at least four of the tests listed in tip #2. The week after the four week program, try the tests again and see what results you’ve gained.
INNOVATION TIP #4 >> Accept that There Are Many Ways to Accomplish Everything If you are really committed to i nnovating your perfect fitness solution, one implement or t raining program probably won’t be enough. Developing a core level of competency in each physical ability is quite a task, and restricting yourself to one method will probably lead to lopsided results. unless your programming is incredibly consistent and balanced). What you’ll find is that particular implements will serve you best in specific ways. For example, while Kettlebell Sport training might be best for muscular endurance and mental fortitude, you may better achieve enhanced proprioception and full body coordination t hrough gymnastic balancing and tumbling. The only way to find what enhances a particular aspect of training can only come through experience (see Tip #3).
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MINDSET
INNOVATION TIP #2 >> Your Current Competency Level is a Major Factor in Planning
INNOVATION TIP #1 >> Accept that There Are Many Ways to Accomplish Everything Despite what you may have heard about the “secret” to perfect abs or rapid fat loss in 4 weeks, there is no clear path to your goals and there are many, many ways to get there. Don’t be afraid to try anything and everything, as long as you are will ing to commit the time and effort to really learn and find out what works and doesn’t work for each program. This tip applies to everything about fitness, from nutrition and supplementation to implements and techniques. Could kettlebell training be the perfect solution for you? Maybe, but you can’t limit yourself to one type of kettlebell training necessarily. In addition to a variety of styles (hard style, kettlebell sport style, hybrid style, etc.) there are also particular set schemes and training techniques to use kettlebell movements within. None are wrong necessarily, but none may be right either. You need to try them, learn them, and then make a decision about whether or not they fit your needs and objectives.
Not all fitness methodologies are made the same; some are perfect for everyone and some may be restricted to a very qualified few. If you never played a day of sports in your life, you haven’t exercised in a decade or more, and the biggest commitment to a fitness regimen you ever made was walking your dog on a semi-regular basis, chances are that Olympic Lifting is not the place for you to start on the path to fitness. Finding out where you’re at is an essential component to learning where you need to go. The best way to do this is with fitness tests which will help you gauge your level in the core aspects of physical ability: strength, conditioning, agility, and balance (among others). Everyone, no matter how much or long you’ve been exercising, should start here.
The following are some of the Rites of Passage challenges we use to assess people at the Onnit Academy. See how you fit in relation to the standards, THEN decide where you need work: TEST NAME:
TEST NAME:
TEST NAME:
ALTERNATING DOUBLE REVERSE LUNGE
HEAVY SANDBAG GET UP
STEEL MACE 360
IMPLEMENT(S): Kettlebell (2) DURATION: 2 MINUTES REPS: MAXIMUM WEIGHT (MEN): 24KG X 2 (ALPHA)/ 20KG
IMPLEMENT(S): Sandbag DURATION: 5 MINUTES REPS: MAXIMUM WEIGHT (MEN): 150lb (ALPHA)/ 100lb
IMPLEMENT(S): Steel Mace DURATION: 5 MINUTES REPS: MAXIMUM WEIGHT (MEN): 25lb (ALPHA)/ 20lb
X 2 (AMATEUR)
(AMATEUR)
(AMATEUR)
WEIGHT (FEMALE): 16KG X 2 (ALPHA)/ 12KG
WEIGHT (FEMALE): 75lb (ALPHA)/ 50lb
WEIGHT (FEMALE): 15lb (ALPHA)/ 10lb
X 2 (AMATEUR)
(AMATEUR)
(AMATEUR)
STANDARD (ALPHA): 25 REPS EACH SIDE STANDARD (AMATEUR): 25 REPS EACH SIDE
STANDARD (ALPHA): 13 REPS STANDARD (AMATEUR): 13 REPS
STANDARD (ALPHA): 150 REPS STANDARD (AMATEUR) : 100 REPS
INNOVATION TIP #3 >> Accomplishing Real Change Takes Time, Lots of Time
W
hat you do is wrong and what I do is right.
If you want to strangle innovation, say that to everyone you meet. Convince yourself that what you practice is the best and there will be no reason to progress, invent, and create. Rather than concerning yourself with new ways to improve, you can spend your time criticizing others and writing snarky comments on articles and videos that don’t jive with your “special” methods. Forget mastering innovation, most people just need to start innovating in the first place! The problem starts in the core fitness “education” process; many people get interested in fitness through any number of “gurus,” making them the definitive gods of fitness. Once they become “enlightened” by their new deity, it is difficult to look at anything else without filtering it through their new adopted principles. These disciples eventually jump ship to the next guru and the process starts over. The reason for this unproductive cycle is a lack of confidence in your own ability to fig-
30 |
ure out the solution without resorting to the absolute adoption of someone else’s ideas. The truth is that innovation isn’t just a perk of gaining knowledge and applying it in your own unique way, it is a requirement in figuring out the solution in the first place. Saying that “everyone is unique” is a gross understatement of what really separates each person. It’s not simply a difference in age, gender, weight, height, or even body type. The real EXTREME difference that separates us all is experience. Believe it or not, an exact copy of you that didn’t experience life and every unique situation in it in the exact same way as you did would have COMPLETELY different fitness requirements. Your upbringing, personality, motivations, goals, athletic background, illnesses, injury history, fears, likes, family, friends, environment, present emotional state, finances, education, employment, and a host of other factors (the ones I just listed comprise a small fraction of the possibilities) all have an impact on the success or failure of any and all fitness
objectives over your lifetime. With so many differences between each person, there is no way that one program, method, or tool could serve the needs of all. While there may be a variety of principles that may apply to wide groups of people (things like consistency and progression may come to mind), there will never be a one size fits all solution for every objective of every person. The only thing that could solve every person’s unique situation is personal innovation. No one will ever know you like you do. Beyond the contents of your mind, the way you move, your pains, your weaknesses and strengths are your own and can never be fully understood and appreciated by anyone else. Again, this means that innovation is not an option, it is a requirement. Now that you’ve realized the necessity of innovation, how do you begin innovating? The following are a few principles to innovation, as well as the application of those principles in one of the most popular forms of unconventional training, kettlebells.
Innovation requires knowledge, and real knowledge acquisition takes time and experience. Even if you could read every fitness book on the market, you can not implement the lessons into your regimen in less time than each individual fitness program requires. While you could “try” a workout, you won’t know how it really affects your fitness levels until you implement it for at least 4-8 weeks, then test to see what results you’ve gained. Many people make the mistake of limiting their commitment to any given fitness regimen to one week or less. This doesn’t allow you time to figure out anything (other than the fact that you need to work on consistency). In order to innovate a solution, you need to see what works and doesn’t work, and that means implementing many systems the way they were meant to be implemented.
TEST NAME:
BATTLE ROPE TSUNAMI IMPLEMENT(S): Battle Rope DURATION: 1 MINUTE REPS: MAXIMUM WEIGHT (MEN): 2.5” Rope + 5’ Walk-in (ALPHA)/ 2.5” Rope + 2’ Walk-in AMATEUR)
WEIGHT (FEMALE): 2” Rope + 5’ Walk-in (ALPHA)/ 2” Rope +2’ Walk-in (AMATEUR)
STANDARD (ALPHA): 60 REPS STANDARD (AMATEUR) : 60 REPS
This may sound difficult, but I want you to commit to one of the workout plans in this issue of Onnit Academy Magazine (there are three). Each is a four week program. The week before starting, try at least four of the tests listed in tip #2. The week after the four week program, try the tests again and see what results you’ve gained.
INNOVATION TIP #4 >> Accept that There Are Many Ways to Accomplish Everything If you are really committed to i nnovating your perfect fitness solution, one implement or t raining program probably won’t be enough. Developing a core level of competency in each physical ability is quite a task, and restricting yourself to one method will probably lead to lopsided results. unless your programming is incredibly consistent and balanced). What you’ll find is that particular implements will serve you best in specific ways. For example, while Kettlebell Sport training might be best for muscular endurance and mental fortitude, you may better achieve enhanced proprioception and full body coordination t hrough gymnastic balancing and tumbling. The only way to find what enhances a particular aspect of training can only come through experience (see Tip #3).
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INNOVATION TIP #5: >> Avoid the Temptation for Innovation for Innovation’s Sake There are many ways to be innovative with fitness. It can be through programming, set scheme creation, implement selection, and especially through movement. Even so, innovating for the explicit purpose of innovating is wrong. Let’s look at movement innovation. The purpose of movement innovation is to create new drills for specific purposes. Those purposes could be for particular functional movement conditioning, to challenge different aspects of training based on your specific abilities, or even to relieve boredom (albeit not at the expense of potential injury). They are not intended to perform the following functions (even though many on YouTube may disagree): - Impress your buddies. - Market your awesomeness to the masses. - Impress that girl/guy that’s working out next to you. Remember that knowledge and experience must come before innovation, not the other way around which is exactly what you’re doing if you innovate for the sake of innovating.
/ / / / / / / / / / / / / / / / /
> SPLIT STANCE KETTLEBELL WORKOUT Unconventional Training means more than simply using a kettlebell, it means opening your mind to new possibilities and throwing away restrictions imposed by people who claim to know the “right way” to do things. One way to do this is by adding stance variations into your kettlebell routine. This workout uses several kettlebell stance variations including fighter, kneeling, split, and sitting. Give it a shot and see how changing your stance changes your typical kettlebell exercises. youtube.com/watch?v=s72jAzVBMN8
//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
> KETTLEBELL JUGGLING WORKOUT FOR POWER & COORDINATION
>> APPLYING INNOVATION TO MOVEMENT Is there a recipe for innovation in fitness? Heck yes there is! Is t here more than one way to innovate? Of course! At the Onnit Academy we’re creating methods to provide you with a shortcut to begin innovating in all aspects of fitness program development. We believe that this is a core function of being a trainer; innovating the solutions for people who are unable to create them themselves (yet). Explaining it in a simple article isn’t possible, but I can show you what movement innovation can lead to with this example. In regards to kettlebells, you may have some pretty steadfast rules about the “proper” way to use them. You know exactly how a Swing, Turkish Get Up, and High Pull SHOULD BE performed; think again! Simply by opening your mind to the possibilities of the tool, core kettlebell drills can be taken to entirely different levels. Give these workouts a shot (and keep your mind open):
>>>>
Kettlebell juggling is a great way to improve hand-eye coordination, enhance grip strength, and add an exciting new element to your typical Kettlebell routine. It requires much more concentration to perform each rep, as well as additional explosiveness from the hips to generate enough power to get the Kettlebell airborne and rotating. Be sure to attempt these drills in an area where the Kettlebell can be dropped (sand or grass is best), and never try to “save” the Kettlebell by overreaching to grab the handle, just let it fall and get out of the way. youtube.com/watch?v=vFAIDf6qV88
> KETTLEBELL CATCHING ENDURANCE WORKOUT The unique shape of the kettlebell allows you to throw and catch it for a variety of ballistic exercise variations. Kettlebell catching enhances hand eye coordination, power, and forearm/grip strength all at the same time. Be sure to t ry this workout on a surface (grass, sand, etc.) that you don’t mind dropping the kettlebell on. If you miss a catch, don’t try to save it! Let it go and get out of the way. youtube.com/watch?v=qQdZCvUcqJA
> CRUSH GRIP STRENGTH KETTLEBELL WORKOUT
“The truth is that innovation isn’t just a perk of gaining knowledge and applying it in your own unique way, it is a requirement in figuring out the solution in the first place.”
Crush Grip Kettlebell exercises engage the chest, core, and arms in a much different way than standard racked kettlebell drills. This strength workout requires you to perform conventional lifts while focusing on holding the ball of the kettlebell with as much pressure as possible in between your palms. youtube.com/watch?v=jHfQfPupxgM
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/ / / / / / / / / / / / / / / / /
T N E M E V O M O T N O I T A V O N N I G N I Y L P P A / / / / / / / / / / / / / / / / /
AUTHOR: Mark De Grasse
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INNOVATION TIP #5: >> Avoid the Temptation for Innovation for Innovation’s Sake There are many ways to be innovative with fitness. It can be through programming, set scheme creation, implement selection, and especially through movement. Even so, innovating for the explicit purpose of innovating is wrong. Let’s look at movement innovation. The purpose of movement innovation is to create new drills for specific purposes. Those purposes could be for particular functional movement conditioning, to challenge different aspects of training based on your specific abilities, or even to relieve boredom (albeit not at the expense of potential injury). They are not intended to perform the following functions (even though many on YouTube may disagree): - Impress your buddies. - Market your awesomeness to the masses. - Impress that girl/guy that’s working out next to you. Remember that knowledge and experience must come before innovation, not the other way around which is exactly what you’re doing if you innovate for the sake of innovating.
/ / / / / / / / / / / / / / / / /
> SPLIT STANCE KETTLEBELL WORKOUT Unconventional Training means more than simply using a kettlebell, it means opening your mind to new possibilities and throwing away restrictions imposed by people who claim to know the “right way” to do things. One way to do this is by adding stance variations into your kettlebell routine. This workout uses several kettlebell stance variations including fighter, kneeling, split, and sitting. Give it a shot and see how changing your stance changes your typical kettlebell exercises. youtube.com/watch?v=s72jAzVBMN8
//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
> KETTLEBELL JUGGLING WORKOUT FOR POWER & COORDINATION
>> APPLYING INNOVATION TO MOVEMENT Is there a recipe for innovation in fitness? Heck yes there is! Is t here more than one way to innovate? Of course! At the Onnit Academy we’re creating methods to provide you with a shortcut to begin innovating in all aspects of fitness program development. We believe that this is a core function of being a trainer; innovating the solutions for people who are unable to create them themselves (yet). Explaining it in a simple article isn’t possible, but I can show you what movement innovation can lead to with this example. In regards to kettlebells, you may have some pretty steadfast rules about the “proper” way to use them. You know exactly how a Swing, Turkish Get Up, and High Pull SHOULD BE performed; think again! Simply by opening your mind to the possibilities of the tool, core kettlebell drills can be taken to entirely different levels. Give these workouts a shot (and keep your mind open):
>>>>
Kettlebell juggling is a great way to improve hand-eye coordination, enhance grip strength, and add an exciting new element to your typical Kettlebell routine. It requires much more concentration to perform each rep, as well as additional explosiveness from the hips to generate enough power to get the Kettlebell airborne and rotating. Be sure to attempt these drills in an area where the Kettlebell can be dropped (sand or grass is best), and never try to “save” the Kettlebell by overreaching to grab the handle, just let it fall and get out of the way. youtube.com/watch?v=vFAIDf6qV88
> KETTLEBELL CATCHING ENDURANCE WORKOUT The unique shape of the kettlebell allows you to throw and catch it for a variety of ballistic exercise variations. Kettlebell catching enhances hand eye coordination, power, and forearm/grip strength all at the same time. Be sure to t ry this workout on a surface (grass, sand, etc.) that you don’t mind dropping the kettlebell on. If you miss a catch, don’t try to save it! Let it go and get out of the way. youtube.com/watch?v=qQdZCvUcqJA
> CRUSH GRIP STRENGTH KETTLEBELL WORKOUT
“The truth is that innovation isn’t just a perk of gaining knowledge and applying it in your own unique way, it is a requirement in figuring out the solution in the first place.”
Crush Grip Kettlebell exercises engage the chest, core, and arms in a much different way than standard racked kettlebell drills. This strength workout requires you to perform conventional lifts while focusing on holding the ball of the kettlebell with as much pressure as possible in between your palms. youtube.com/watch?v=jHfQfPupxgM
/ / / / / / / / / / / / / / / / /
T N E M E V O M O T N O I T A V O N N I G N I Y L P P A / / / / / / / / / / / / / / / / /
AUTHOR: Mark De Grasse
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ONNIT CLUB BELLS
STRENGTH
amount of focused time one spends on average before becoming a “master” at something. We’ve now come to know it generically as the “10,000 hour rule.”
IT MAY BE TIME TO
THIS IMPLEMENT CAN BLUR THE LINE BETWEEN LIFE & EXERCISE
M
astery, in any aspect of life, is an ideal that calls to us from the depths of our heart and soul. Whether we feel we can attain it or even be motivated enough to undertake the long journey towards that end, is not relevant. When we see mastery or hear mastery, we have a feeling of momentary awe and inspiration. Not just of the act itself, but of the immediate connection to a glimpse within ourselves, of what it would mean to reach that height within our own capacity.
O n e D a y A s A L i o n O n n i t T e e
When it comes to our physical capacity and skill, mastery takes on many forms. At its foundation, we see the line that connects them all: control, coordination, smoothness, total certainty, and the ability to improvise or flow without hesitation. Effortless execution of very complex or difficult tasks. While all forms have their own unique criteria and nuances to master, there are some which have a greater overlapping impact on the high-capacity output, or mastery, of others. One of those is Club Training.
The biggest reason is, in a singularly applied tool, it is one which so closely reflects life to such an incredible degree.
> FINDING THE PERFECT BALANCE Life is not simple. It is constantly in flux, as is how we function in it. Sometimes it is important, check that, essential, that we simplify. Other times it is just as valuable and necessary that we challenge how much we can push and take on.
> BEGINNING MASTERY
One of the keys identified in recent years, most notably by Malcolm Gladwell, is the
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So Club Training, in effect, slows us down. It starts cancelling out this race inside an unrealistic time frame. This essentially allows us to take a breath and begin to feel the expanding depth of our development, rather than simply being focused on the reach of our breadth. Diving deeper creates a quieter space, away from the “noise” of trying to do it all, where the masters identify what is most important in this moment to direct their efforts towards. A honed in focus that provides the ongoing consistency required to reach the numerous hours it takes to find mastery in their chosen endeavour. Yet, despite all the growth that comes from the actual physical practice of Club Training, as well as the process of mastering its use to greater degrees, these are not the real reasons why Club Training is one of those forms that has a greater overlapping impact on the high-capacity output, or mastery, of others.
Mastery in Club Training, in all its various facets, certainly won’t happen overnight. There are foundational techniques that demand learning, waking up of an “alive” grip, tempo variances to get in rhythm with, the firing up of efficiently selective tension, opening of myofascial chains, new spatial mapping, transitional “gates” to identify through multiple planes of movement, and much more.
At first glance, it can actually seem a little daunting if you think about it too much; there are so many considerations to bear in mind. Even if you ignore it all and just get to it, the Club will make any seasoned athlete or fitness enthusiast/professional feel… awkward. This makes it difficult to jump right in and use the Club instantly to its higher capacity. In regards with moving along a path to mastery, this is a good thing.
This doesn’t mean that we can’t immediately benefit from the earlier stages of training with the Club, quite the opposite. It just means that by the very nature of the tool, it is harder for the “illusion” of higher capacity output, to set up performance (when we are able to make quick advancement towards what the “end product” generally looks like). It can look similar, but is far from true mastery. It is an illusion that often holds us back from actually progressing through the true stages of mastery.
Mastery in Club Training, in all its various facets, certainly won’t happen overnight.”
No matter how much we strive to master this seemingly elusive balance in life, it always feels just out of reach. That’s okay though. The dynamic nature of life will never allow for our idea of so-called “perfect balance” to be fully realized. We can let go of that expected outcome and turn our attention on the steps that the journey needs to actually move forward meaningfully. Just like our efforts to finding perfect balance in our use of the Club; it won’t happen. The off-center positioning of its mass and exponential generation of force through refined planes of movement will constantly pull, push,
twist, tilt, and bend, requiring us to constantly adjust to it.
inspiration, and vision to persist in the daily struggle we find ourselves in.
Mastery of the Club does not come in trying to bring it to perfect balance with us. Mastery of this tool comes when we come into balance with its constant fluctuations and deviations, micro as they may become. The balance we find is our ability to adjust to it, to come into harmony with the path it moves through.
It is from that connection to the heart of us, that we may begin to make great strides along the journey to mastery.
As we do so we gain greater control over directing where we head on that path. However, no matter how much control we gain, it will always cause us to adjust to its new path. To regain harmony to direct its next surge. Direct and release, surge and surrender. Just like life. In gaining that control, integration, and harmony with this dynamic, life reflecting tool, there is one pivotal pillar that will make all the difference: we must connect to ourselves. This is key because, again, we are not bending the tool to our will. We are coming into harmony with it. That requires being connected and knowing where we are at in relationship to the Club. Finding this foundational anchor point in our training of being connected to ourselves, brought effectively to the forefront when Club training, mirrors that essential anchor point of being connected to the heart of us in life as well. Because being consistent enough to reach the kind of time and action required to master something, we must connect to the heart of who we are. With that we can fight distraction, negative thoughts, or stories that we tell ourselves. We can find and focus on what is most important among the wide array of responsibilities and interests; as parents, professionals, students, etc. We can find the motivation,
> MASTERING THE CLUB In this day and age, we have advancing technology and tools that do the work for us. That takes care of our necessity for awareness, to have to find harmony or integrate effectively, to maintain balance… to master self. As a result, the very act of diligently working towards a truly evolutionary unfolding of you in this life, is in and of itself, unconventional. That is why Club Training is one of the most impactful forms on the high-capacity output, or mastery, of others. But whether you “join the Club” on the road to mastery or not, so long as you continue daringly to connect ever closer to the heart, you will discover and grow throughout. For continuing the path to mastering yourself, opens the door wide open to mastering any tool, method, or system and utilizing it as an effective “vehicle” for evolving your very life. Because while a souped up ride can certainly give you some extra advantages, in the end, it’s not the “vehicle” that wins the race. It’s the driver behind the wheel.
AUTHOR: Shane Heins
AUG | SEP
| 37
ONNIT CLUB BELLS
STRENGTH
amount of focused time one spends on average before becoming a “master” at something. We’ve now come to know it generically as the “10,000 hour rule.”
IT MAY BE TIME TO O n e D a y A s A L i o n O n n i t T e e
THIS IMPLEMENT CAN BLUR THE LINE BETWEEN LIFE & EXERCISE
M
astery, in any aspect of life, is an ideal that calls to us from the depths of our heart and soul. Whether we feel we can attain it or even be motivated enough to undertake the long journey towards that end, is not relevant. When we see mastery or hear mastery, we have a feeling of momentary awe and inspiration. Not just of the act itself, but of the immediate connection to a glimpse within ourselves, of what it would mean to reach that height within our own capacity. When it comes to our physical capacity and skill, mastery takes on many forms. At its foundation, we see the line that connects them all: control, coordination, smoothness, total certainty, and the ability to improvise or flow without hesitation. Effortless execution of very complex or difficult tasks. While all forms have their own unique criteria and nuances to master, there are some which have a greater overlapping impact on the high-capacity output, or mastery, of others. One of those is Club Training.
So Club Training, in effect, slows us down. It starts cancelling out this race inside an unrealistic time frame. This essentially allows us to take a breath and begin to feel the expanding depth of our development, rather than simply being focused on the reach of our breadth. Diving deeper creates a quieter space, away from the “noise” of trying to do it all, where the masters identify what is most important in this moment to direct their efforts towards. A honed in focus that provides the ongoing consistency required to reach the numerous hours it takes to find mastery in their chosen endeavour. Yet, despite all the growth that comes from the actual physical practice of Club Training, as well as the process of mastering its use to greater degrees, these are not the real reasons why Club Training is one of those forms that has a greater overlapping impact on the high-capacity output, or mastery, of others. The biggest reason is, in a singularly applied tool, it is one which so closely reflects life to such an incredible degree.
Mastery in Club Training, in all its various facets, certainly won’t happen overnight. There are foundational techniques that demand learning, waking up of an “alive” grip, tempo variances to get in rhythm with, the firing up of efficiently selective tension, opening of myofascial chains, new spatial mapping, transitional “gates” to identify through multiple planes of movement, and much more.
> FINDING THE PERFECT BALANCE Life is not simple. It is constantly in flux, as is how we function in it. Sometimes it is important, check that, essential, that we simplify. Other times it is just as valuable and necessary that we challenge how much we can push and take on.
> BEGINNING MASTERY At first glance, it can actually seem a little daunting if you think about it too much; there are so many considerations to bear in mind. Even if you ignore it all and just get to it, the Club will make any seasoned athlete or fitness enthusiast/professional feel… awkward. This makes it difficult to jump right in and use the Club instantly to its higher capacity. In regards with moving along a path to mastery, this is a good thing.
Mastery in Club Training, in all its various facets, certainly won’t happen overnight.”
One of the keys identified in recent years, most notably by Malcolm Gladwell, is the
36 |
This doesn’t mean that we can’t immediately benefit from the earlier stages of training with the Club, quite the opposite. It just means that by the very nature of the tool, it is harder for the “illusion” of higher capacity output, to set up performance (when we are able to make quick advancement towards what the “end product” generally looks like). It can look similar, but is far from true mastery. It is an illusion that often holds us back from actually progressing through the true stages of mastery.
No matter how much we strive to master this seemingly elusive balance in life, it always feels just out of reach. That’s okay though. The dynamic nature of life will never allow for our idea of so-called “perfect balance” to be fully realized. We can let go of that expected outcome and turn our attention on the steps that the journey needs to actually move forward meaningfully. Just like our efforts to finding perfect balance in our use of the Club; it won’t happen. The off-center positioning of its mass and exponential generation of force through refined planes of movement will constantly pull, push,
inspiration, and vision to persist in the daily struggle we find ourselves in.
Mastery of the Club does not come in trying to bring it to perfect balance with us. Mastery of this tool comes when we come into balance with its constant fluctuations and deviations, micro as they may become. The balance we find is our ability to adjust to it, to come into harmony with the path it moves through.
It is from that connection to the heart of us, that we may begin to make great strides along the journey to mastery.
As we do so we gain greater control over directing where we head on that path. However, no matter how much control we gain, it will always cause us to adjust to its new path. To regain harmony to direct its next surge. Direct and release, surge and surrender. Just like life. In gaining that control, integration, and harmony with this dynamic, life reflecting tool, there is one pivotal pillar that will make all the difference: we must connect to ourselves. This is key because, again, we are not bending the tool to our will. We are coming into harmony with it. That requires being connected and knowing where we are at in relationship to the Club. Finding this foundational anchor point in our training of being connected to ourselves, brought effectively to the forefront when Club training, mirrors that essential anchor point of being connected to the heart of us in life as well. Because being consistent enough to reach the kind of time and action required to master something, we must connect to the heart of who we are. With that we can fight distraction, negative thoughts, or stories that we tell ourselves. We can find and focus on what is most important among the wide array of responsibilities and interests; as parents, professionals, students, etc. We can find the motivation,
AUG | SEP
watching TV in the evening, I am reflecting on my workouts, progress, weak links, and how I felt conditioning wise. This usually prompts me to go back in the gym and work on anything I felt was weak, as late as 9:00 or 10:00pm. For example, if I did not make my Rx’d reps I will go at it again via kettlebell sprints or re-do t he set perhaps. Maybe I will come up with a circuit to work on stamina, balance, and strength.
SOUL MASTERY THROUGH
In Kettlebell Sport, I have made a name for myself and worked extremely hard in doing so. I am extremely humbled by each workout and grateful for all the support. Let me be extremely clear; anyone can become a Master of Sport International Champion or achieve any goal they set for themselves, from the stay at home mom to the fittest man or woman on the planet. You have to chart your course, set your goals, and begin.
BECOMING A MASTER REQUIRES GOING BEYOND THE ORDINARY
W
hat is mastery? If you look it up in the dictionary it states:
Knowledge and skill that allows you to do, use, or understand something very well; complete control of something. Although this is the technical definition, I believe there is more to mastery than just that. It comes in many levels, varieties, and journeys. For me, it has been a journey in mastering the physical body and soul. Some people are mastering a craft, a sport, a technique in a sport specific lift, a spiritual connection within themselves, and the list goes on and on. I am going to share with you what mastery means to me and how I apply it to Kettlebell Sport and daily life.
THE FITNESS ASPECT OF MASTERY Let’s begin with the fitness aspect of mastery, something simultaneously in-depth yet very simple. There are many variables in mastering Kettlebell Sport. The journey is a never ending road. So, how does the journey even begin? For some, they may have a bit of knowledge and perhaps they took a workshop to sharpen their skills, maybe a friend, coworker or family member introduced them to it, which intrigued
AUG | SEP
> MASTERING THE CLUB In this day and age, we have advancing technology and tools that do the work for us. That takes care of our necessity for awareness, to have to find harmony or integrate effectively, to maintain balance… to master self. As a result, the very act of diligently working towards a truly evolutionary unfolding of you in this life, is in and of itself, unconventional. That is why Club Training is one of the most impactful forms on the high-capacity output, or mastery, of others. But whether you “join the Club” on the road to mastery or not, so long as you continue daringly to connect ever closer to the heart, you will discover and grow throughout. For continuing the path to mastering yourself, opens the door wide open to mastering any tool, method, or system and utilizing it as an effective “vehicle” for evolving your very life. Because while a souped up ride can certainly give you some extra advantages, in the end, it’s not the “vehicle” that wins the race. It’s the driver behind the wheel.
AUTHOR: Shane Heins
AUG | SEP
CONDITIONING
38 |
twist, tilt, and bend, requiring us to constantly adjust to it.
them to the point of wanting to learn more. For me, this is how my journey began; I wanted to learn more about kettlebells and Kettlebell Sport. I also wanted to learn under Steve Cotter and Ken Blackburn (Ken is my coach) of the IKFF. I took their workshops and a few more thereafter. Once I completed my Level 2 CKT (Certified Kettlebell Teacher) I decided to compete, and that’s when the journey to mastery begun for me. I want to say that anyone can master anything in this life, the key is that you have to sacrifice, the ability to dig deep within yourself, and the willingness to commit all you have to whatever it is you wish to master. Be prepared for resistance; co-workers, close friends, and family members will not understand this commitment. They will say that you are selfish, you spend too much time on this or that, or you workout too much. They’ll say things like, “You are not fun anymore,” “You can drink alcohol and it won’t hurt your performance,” and “You can stray away from your diet.” It could be anything. If you let this deter you, you are not truly committed to mastering yourself or your sport. Finding balance in all of this is the key to success. In an IKFF Level 2 CKT course, Steve Cotter said something that I overheard and is so bare
bones simple that I would say it is safe to assume he probably doesn’t even remember this; it stuck with me and it remains with me in all my days training (thank you Steve). He said “If you want to be good at the Snatch, you have to Snatch.” So, whether I am having an unbelievable set or a terrible set (the kind you want to have tantrum about and throw the kettlebell), I just think to myself, “You want to be good at the Snatch, you have to Snatch.” BOOM! It is that simple.
HOW DID I MASTER MY SPORT? I have not mastered my sport. I am on a journey to mastery and I am an eternal student. I could give you a detailed spreadsheet of my programming, or my private journals of all the “extra credit workouts” as I like to call them. I could even share my meal prep secrets and what I do to fuel my body, but what you need to understand is that it all works together in mastery.
MINDSET MASTERY It is important, if not vital, to master yourself before you can master your sport. Step one is to master your inner voice; you need to teach it to focus and strengthen itself, meaning removing any negative thoughts from the mind. Believe you are worth it and that you are worthy and have the strength to endure the struggles, all the peaks and valleys of your journey. I have had a lot of valleys lately. My mind refuses to give in. I just keep going back to work on it. There have been some days I actually
change the kettlebell to a lighter one in order to finish my set. I have, and continue, to train my mind to let go of the ego; no pride here. Instead of quitting and giving in to negative thoughts I just switch it up in order to finish, in order for me to stay the course. Mastery means being in tune with your body and soul. You need to find out where or why there is a disconnect. Quietly reflect, be truthful with yourself, and then address it. The knowledge of reflecting and being mindful of the truth within yourself will allow you to peak. No excuses! You can say whatever you would like by telling yourself what you think you want to hear, but the reality is that it’s an excuse and you just went off course (you’ll never find mastery on that path). Excuses are just that. If your mind is weak, you are weak! Quitting is not an option. When you quit you give into the inner voice that you may struggle with. We are all battling in our own minds. We are our own worst enemy. If your mind says “I cannot,” then you are right, you cannot. If you cannot, then you cannot gift yourself the gift of mastery or enjoy the journey.
THE COMMUNITY OF MASTERY It is important to take feedback, constructive criticism, and surround yourself with people/ athletes that match your mindset. Take note of what I just said, like-minded people who match your mindset are very important.
| 37
Be selective, not just anyone that you share a common interest with. It is so important to surround yourself with people who share your passion in training, for technique, for pacing and acclimation to the time sets. These are the people who understand the inner works of the lift, the sport, the dedication, the heart and will, the diet, the mindset demands, and becoming comfortable with suffering. They think about technique, training, and supplemental training every second of the day. These people understand what it means, “to die” on the platform. These people will aid you on your journey to mastery. When you are having a bad work-set, technique is not dialed in, things are not going as planned: grip, reps, time, etc. and it’s just not your day (or days for that matter), chances are that you are going to want to quit. These people are going to keep you focused and on the course you set for yourself. They will get you through the storm; keep you on journey to mastery.
MASTERING KETTLEBELL SPORT I have recently switched from Long Cycle (Clean and Jerk) to the Snatch. I am going to go out on a limb here and say that I have mastered the Long Cycle rank-wise (when I say “mastered” it by no way implies I am through with the Long Cycle as one can always continue to polish their skills by being an eternal student and/or teacher). With that said, I want to explain how. >>>I
Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person. - Albert Einstein
Mastery is a lifestyle; it is living the lift, living the sport consciously and unconsciously. I put the time in, while most people are sleeping I get up and workout. I am known to get up as early as 4:30am. While most people are
AUG | SEP
| 39
watching TV in the evening, I am reflecting on my workouts, progress, weak links, and how I felt conditioning wise. This usually prompts me to go back in the gym and work on anything I felt was weak, as late as 9:00 or 10:00pm. For example, if I did not make my Rx’d reps I will go at it again via kettlebell sprints or re-do t he set perhaps. Maybe I will come up with a circuit to work on stamina, balance, and strength.
CONDITIONING
SOUL MASTERY THROUGH
In Kettlebell Sport, I have made a name for myself and worked extremely hard in doing so. I am extremely humbled by each workout and grateful for all the support. Let me be extremely clear; anyone can become a Master of Sport International Champion or achieve any goal they set for themselves, from the stay at home mom to the fittest man or woman on the planet. You have to chart your course, set your goals, and begin.
BECOMING A MASTER REQUIRES GOING BEYOND THE ORDINARY
W
hat is mastery? If you look it up in the dictionary it states:
Knowledge and skill that allows you to do, use, or understand something very well; complete control of something. Although this is the technical definition, I believe there is more to mastery than just that. It comes in many levels, varieties, and journeys. For me, it has been a journey in mastering the physical body and soul. Some people are mastering a craft, a sport, a technique in a sport specific lift, a spiritual connection within themselves, and the list goes on and on. I am going to share with you what mastery means to me and how I apply it to Kettlebell Sport and daily life.
THE FITNESS ASPECT OF MASTERY Let’s begin with the fitness aspect of mastery, something simultaneously in-depth yet very simple. There are many variables in mastering Kettlebell Sport. The journey is a never ending road. So, how does the journey even begin? For some, they may have a bit of knowledge and perhaps they took a workshop to sharpen their skills, maybe a friend, coworker or family member introduced them to it, which intrigued
38 |
them to the point of wanting to learn more. For me, this is how my journey began; I wanted to learn more about kettlebells and Kettlebell Sport. I also wanted to learn under Steve Cotter and Ken Blackburn (Ken is my coach) of the IKFF. I took their workshops and a few more thereafter. Once I completed my Level 2 CKT (Certified Kettlebell Teacher) I decided to compete, and that’s when the journey to mastery begun for me. I want to say that anyone can master anything in this life, the key is that you have to sacrifice, the ability to dig deep within yourself, and the willingness to commit all you have to whatever it is you wish to master. Be prepared for resistance; co-workers, close friends, and family members will not understand this commitment. They will say that you are selfish, you spend too much time on this or that, or you workout too much. They’ll say things like, “You are not fun anymore,” “You can drink alcohol and it won’t hurt your performance,” and “You can stray away from your diet.” It could be anything. If you let this deter you, you are not truly committed to mastering yourself or your sport. Finding balance in all of this is the key to success. In an IKFF Level 2 CKT course, Steve Cotter said something that I overheard and is so bare
bones simple that I would say it is safe to assume he probably doesn’t even remember this; it stuck with me and it remains with me in all my days training (thank you Steve). He said “If you want to be good at the Snatch, you have to Snatch.” So, whether I am having an unbelievable set or a terrible set (the kind you want to have tantrum about and throw the kettlebell), I just think to myself, “You want to be good at the Snatch, you have to Snatch.” BOOM! It is that simple.
HOW DID I MASTER MY SPORT? I have not mastered my sport. I am on a journey to mastery and I am an eternal student. I could give you a detailed spreadsheet of my programming, or my private journals of all the “extra credit workouts” as I like to call them. I could even share my meal prep secrets and what I do to fuel my body, but what you need to understand is that it all works together in mastery.
MINDSET MASTERY It is important, if not vital, to master yourself before you can master your sport. Step one is to master your inner voice; you need to teach it to focus and strengthen itself, meaning removing any negative thoughts from the mind. Believe you are worth it and that you are worthy and have the strength to endure the struggles, all the peaks and valleys of your journey. I have had a lot of valleys lately. My mind refuses to give in. I just keep going back to work on it. There have been some days I actually
change the kettlebell to a lighter one in order to finish my set. I have, and continue, to train my mind to let go of the ego; no pride here. Instead of quitting and giving in to negative thoughts I just switch it up in order to finish, in order for me to stay the course. Mastery means being in tune with your body and soul. You need to find out where or why there is a disconnect. Quietly reflect, be truthful with yourself, and then address it. The knowledge of reflecting and being mindful of the truth within yourself will allow you to peak. No excuses! You can say whatever you would like by telling yourself what you think you want to hear, but the reality is that it’s an excuse and you just went off course (you’ll never find mastery on that path). Excuses are just that. If your mind is weak, you are weak! Quitting is not an option. When you quit you give into the inner voice that you may struggle with. We are all battling in our own minds. We are our own worst enemy. If your mind says “I cannot,” then you are right, you cannot. If you cannot, then you cannot gift yourself the gift of mastery or enjoy the journey.
THE COMMUNITY OF MASTERY It is important to take feedback, constructive criticism, and surround yourself with people/ athletes that match your mindset. Take note of what I just said, like-minded people who match your mindset are very important.
Be selective, not just anyone that you share a common interest with. It is so important to surround yourself with people who share your passion in training, for technique, for pacing and acclimation to the time sets. These are the people who understand the inner works of the lift, the sport, the dedication, the heart and will, the diet, the mindset demands, and becoming comfortable with suffering. They think about technique, training, and supplemental training every second of the day. These people understand what it means, “to die” on the platform. These people will aid you on your journey to mastery. When you are having a bad work-set, technique is not dialed in, things are not going as planned: grip, reps, time, etc. and it’s just not your day (or days for that matter), chances are that you are going to want to quit. These people are going to keep you focused and on the course you set for yourself. They will get you through the storm; keep you on journey to mastery.
MASTERING KETTLEBELL SPORT I have recently switched from Long Cycle (Clean and Jerk) to the Snatch. I am going to go out on a limb here and say that I have mastered the Long Cycle rank-wise (when I say “mastered” it by no way implies I am through with the Long Cycle as one can always continue to polish their skills by being an eternal student and/or teacher). With that said, I want to explain how. >>>I
Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person. - Albert Einstein
Mastery is a lifestyle; it is living the lift, living the sport consciously and unconsciously. I put the time in, while most people are sleeping I get up and workout. I am known to get up as early as 4:30am. While most people are
AUG | SEP
AUG | SEP
| 39
My coach, Ken Blackburn, programs all of my sets. He is a genius and gifted at programming; I believe it is safe to say he has mastered the art of programming. The Long Cycle came somewhat easily for me. I am lucky to have a strong lockout and fixation immediately in the under-squat, so it was easy for me to complete my lift into the lockout at the top. It allowed me to move at a rapid pace. Where my struggle lies was time endurance and grip. So, I needed to master those two weak links to truly be a Master of Sport. It was important to hold this rank and truly know in my heart I was a Master of Sport. I have mastered the grip issues (meaning that I have the problem dialed in and consistently work on it) and my endurance is adequate to complete the full 10 minutes plus under control and comfort (finding comfort in discomfort is key to this). I did what I call “extra credit conditioning circuits.” I worked my grip two times a day, everyday with glove sets, I did kettlebell sprints on off days, I worked technique everyday even if it’s just a bodyweight drill or set. Just as a boxer shadow boxes, I apply the same modalities to kettlebell sport lifts. Eat, sleep, breathe my lift. I go over my lift in my mind, I dissect it piece by piece, I break it down in my head, I study video of other great lifters for inspiration and education. I ask teammates/coaches to watch and/or video me. I see my work-set, I see the outcome, I make the outcome a reality. Also, knowing when to put the brakes on and walk away from a bad set and leave it behind is key. Mastery is also how well you handle the bad worksets, and if you are capable of learning from them. For me, I love them as they make me hungry- for the next ones. They fuel my passion. Remember, mastery is a journey full of peaks and valleys. Competing is great as it’s the test of all your work. It is where your body and soul come together. It takes courage and heart to walk on a platform; it is a test of your mindset, will, and passion. You take the results and start applying it to your new program no matter how great you did or if it wasn’t your day. For me, mastery means connecting the body and soul (mindset), live it, eat it, breathe it, do it.
AUTHOR: Donica Storino
40 |
AUG | SEP
AUG | SEP
| 41
My coach, Ken Blackburn, programs all of my sets. He is a genius and gifted at programming; I believe it is safe to say he has mastered the art of programming. The Long Cycle came somewhat easily for me. I am lucky to have a strong lockout and fixation immediately in the under-squat, so it was easy for me to complete my lift into the lockout at the top. It allowed me to move at a rapid pace. Where my struggle lies was time endurance and grip. So, I needed to master those two weak links to truly be a Master of Sport. It was important to hold this rank and truly know in my heart I was a Master of Sport. I have mastered the grip issues (meaning that I have the problem dialed in and consistently work on it) and my endurance is adequate to complete the full 10 minutes plus under control and comfort (finding comfort in discomfort is key to this). I did what I call “extra credit conditioning circuits.” I worked my grip two times a day, everyday with glove sets, I did kettlebell sprints on off days, I worked technique everyday even if it’s just a bodyweight drill or set. Just as a boxer shadow boxes, I apply the same modalities to kettlebell sport lifts. Eat, sleep, breathe my lift. I go over my lift in my mind, I dissect it piece by piece, I break it down in my head, I study video of other great lifters for inspiration and education. I ask teammates/coaches to watch and/or video me. I see my work-set, I see the outcome, I make the outcome a reality. Also, knowing when to put the brakes on and walk away from a bad set and leave it behind is key. Mastery is also how well you handle the bad worksets, and if you are capable of learning from them. For me, I love them as they make me hungry- for the next ones. They fuel my passion. Remember, mastery is a journey full of peaks and valleys. Competing is great as it’s the test of all your work. It is where your body and soul come together. It takes courage and heart to walk on a platform; it is a test of your mindset, will, and passion. You take the results and start applying it to your new program no matter how great you did or if it wasn’t your day. For me, mastery means connecting the body and soul (mindset), live it, eat it, breathe it, do it.
AUTHOR: Donica Storino
40 |
AUG | SEP
AUG | SEP
AGILITY
| 41
self, “If I feel this way now, how’s my body going to feel at 60?” I was in pain, disinterested, and was undeniably ready for a change.
The Road to Mastering Bodyweight Training I could have adjusted my training a little, but I decided to go all in and make a huge change. I’d put down the weights and begin bodyweight training. Not just the old school squats and push ups you might think of when someone says “bodyweight training,” but the range of disciplines that include: gymnastics, parkour, hand balancing, breakdancing, and bar calisthenics; the stuff that requires not just strength, but skill. This was far outside of my comfort zone (and according to some of my weary friends, far outside of my age range).
MASTER OF SELF
A LIFETIME OF TRAINING SHOULD LEAD TO MORE THAN JUST HEAVIER WEIGHTS.
S
taring down the line of mats leading to the wall, I’m distracted by the shock of once again finding myself as the worst performer in the gym (okay, maybe not the “worst person,” but the “least able to do these moves,” which felt the same at this point). Check your ego at the door, I repeat to myself. Easy advice to give others, but harder to internalize when you’re accustomed to being the teacher, and even harder when everyone watching is younger than you. I always knew I would be below average at a lot of things when I embarked on this journey, but I was still a little surprised by what it felt like to start from the beginning; especially being accomplished in other areas. I was 30 years old, a successful fitness professional, I was great at what I did…. and yet, here I was, embarrassing myself in front of a bunch of kids. “Mike, you’re up! Just remember, you’re opening too early. You’ve gotta tuck tighter if you don’t want to lose your brains on the wall.” Strangely, those words of encouragement aren’t easing my nerves as I approach the cinder block tower. “I’m too old for this shit,” I mutter as I spot the exact block where I need to
42 |
AUG | SEP
place my foot to project my momentum up the wall. Be sure to push against and not down – check. I forcefully swing my opposite leg up to begin the rotation. In a blur, the flash of the ceiling, the adjacent wall, the floor. Thinking, don’t open, don’t open, don’t open. Finally, a sense that I’ve become upright again. I open my arms and pull my knees away from my chest. With a thud, my feet land on the ground. Although it wasn’t technically perfect, I’d just successfully landed my first Wallflip, a standard Parkour move. In that moment, nothing else in the world mattered. Turning back is not an option... I was hooked.
Destroyed by Conventional Wisdom Over the past four years, there have been many moments like this one. I felt that same addictive rush of adrenaline after performing my first Muscle Up. It fueled my Human Flag training; it kept me going through countless hours on the floor practicing different hand balancing techniques. It made up for all the bruises to my body and my ego. It’s this incredible feeling of triumph that comes with achieving every new, difficult move that has completely changed the way I think about fitness.
During my 15 years as a fitness professional, I’ve had the opportunity to explore many different styles of training. Maybe a more accurate description than “opportunity to explore many” would be an “obsession to learn ALL.” My training has ranged from the current popular workouts to the more obscure methods, including kettlebells, Olympic lifts, corrective exercise, sport specific training, German Volume Training, metabolic conditioning, and endless others. During the latter years of my professional training, I’d begun to focus more on straight strength and hypertrophy training. That’s right, I just wanted to lift heavy things and get JACKED! Starting around a weight of 180lbs, I eventually hit my goal of 230lbs. I’d be lying if I said it was ALL muscle. A few of those pounds packed nicely around the midsection, but I had hit my goal weight and I was putting up pretty respectable numbers in the gym, which gave me the feeling of mission accomplished.
The first day I walked into an adult gymnastics class, I quickly realized that I had indeed left my comfort zone. It was also painfully clear that my flexibility diminished on my quest to lift heavy things. I’d never felt so uncoördinated in my life. I understood what they were asking me to do, I could work out the biomechanics in my head, but what my body was actually doing wasn’t even close. This was going to take a serious commitment. In the true fashion of the body doing what it’s designed to do, I adapted. It wasn’t overnight and I surely wasn’t ready for the Olympics, but things I previously considered impossible now seemed attainable. In fact, the feeling was so addictive I was ready to discover other bodyweight disciplines. That was how I found myself running up the parkour gym wall; taking night classes in hand balancing; tangling myself up in the silks in a circus arts school. I hired a breakdancing coach, which led to one of the more humbling lessons of my life. Without actually knowing it, I had stumbled upon a journey of self-mastery and skills practice. I had become a Bodyweight Athlete. While each of the bodyweight disciplines has its own methods, it was clear that these disciplines are highly integrated and complement each other incredibly well. In a way, they all come down to one thing: how the body moves through space. They are not concerned with moving an external object; just with moving the body itself. The concept of not needing a single thing other than my body and gravity was empowering. My workouts were no longer a workout at all, but a practice. Every sin-
gle day was an opportunity to progress. Here I was, someone who had been in good “shape” since I started lifting in my teens, but was only now understanding what athleticism truly was. My immediate thought was that I wanted to share this with other fitness professionals and fitness enthusiasts. I knew that there had been a shift in the industry, and people were expressing more excitement on how they wanted to learn a specific skill, like a Handstand or a Muscle Up. I was sure there was a space for me to teach others who wanted to achieve similar goals in this exciting re-emerging field, and Global Bodyweight Training (GBT) was born.
Teaching Global Bodyweight Training My first goal was simple: put out video tutorials that will teach someone the step by step progressions to help them hit some of the calisthenic movements (i.e. Muscle Up, Pistol Squat, Handstand Push Up, etc.). Having been a complete novice myself when I began, my bodyweight journey turned into a great asset here; I knew the steps one would have to take starting from scratch, and how to convey the information in a very digestible format. I am still inspired every time I receive an email from someone sharing their first Muscle Up experience by following our YouTube video series.
Without actually knowing it, I had stumbled upon a journey of self-mastery and skills practice. I had become a Bodyweight Athlete.”
However, the volume I was training each day was producing some undesirable effects: a not-so-tasty cocktail of shoulder impingement with a splash of tennis elbow and a twist of general lower back pain, garnished with some meniscus fraying. I remember saying to my,
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AGILITY
self, “If I feel this way now, how’s my body going to feel at 60?” I was in pain, disinterested, and was undeniably ready for a change.
The Road to Mastering Bodyweight Training I could have adjusted my training a little, but I decided to go all in and make a huge change. I’d put down the weights and begin bodyweight training. Not just the old school squats and push ups you might think of when someone says “bodyweight training,” but the range of disciplines that include: gymnastics, parkour, hand balancing, breakdancing, and bar calisthenics; the stuff that requires not just strength, but skill. This was far outside of my comfort zone (and according to some of my weary friends, far outside of my age range).
MASTER OF SELF
A LIFETIME OF TRAINING SHOULD LEAD TO MORE THAN JUST HEAVIER WEIGHTS.
S
taring down the line of mats leading to the wall, I’m distracted by the shock of once again finding myself as the worst performer in the gym (okay, maybe not the “worst person,” but the “least able to do these moves,” which felt the same at this point). Check your ego at the door, I repeat to myself. Easy advice to give others, but harder to internalize when you’re accustomed to being the teacher, and even harder when everyone watching is younger than you. I always knew I would be below average at a lot of things when I embarked on this journey, but I was still a little surprised by what it felt like to start from the beginning; especially being accomplished in other areas. I was 30 years old, a successful fitness professional, I was great at what I did…. and yet, here I was, embarrassing myself in front of a bunch of kids. “Mike, you’re up! Just remember, you’re opening too early. You’ve gotta tuck tighter if you don’t want to lose your brains on the wall.” Strangely, those words of encouragement aren’t easing my nerves as I approach the cinder block tower. “I’m too old for this shit,” I mutter as I spot the exact block where I need to
42 |
place my foot to project my momentum up the wall. Be sure to push against and not down – check. I forcefully swing my opposite leg up to begin the rotation. In a blur, the flash of the ceiling, the adjacent wall, the floor. Thinking, don’t open, don’t open, don’t open. Finally, a sense that I’ve become upright again. I open my arms and pull my knees away from my chest. With a thud, my feet land on the ground. Although it wasn’t technically perfect, I’d just successfully landed my first Wallflip, a standard Parkour move. In that moment, nothing else in the world mattered. Turning back is not an option... I was hooked.
Destroyed by Conventional Wisdom Over the past four years, there have been many moments like this one. I felt that same addictive rush of adrenaline after performing my first Muscle Up. It fueled my Human Flag training; it kept me going through countless hours on the floor practicing different hand balancing techniques. It made up for all the bruises to my body and my ego. It’s this incredible feeling of triumph that comes with achieving every new, difficult move that has completely changed the way I think about fitness.
During my 15 years as a fitness professional, I’ve had the opportunity to explore many different styles of training. Maybe a more accurate description than “opportunity to explore many” would be an “obsession to learn ALL.” My training has ranged from the current popular workouts to the more obscure methods, including kettlebells, Olympic lifts, corrective exercise, sport specific training, German Volume Training, metabolic conditioning, and endless others. During the latter years of my professional training, I’d begun to focus more on straight strength and hypertrophy training. That’s right, I just wanted to lift heavy things and get JACKED! Starting around a weight of 180lbs, I eventually hit my goal of 230lbs. I’d be lying if I said it was ALL muscle. A few of those pounds packed nicely around the midsection, but I had hit my goal weight and I was putting up pretty respectable numbers in the gym, which gave me the feeling of mission accomplished.
The first day I walked into an adult gymnastics class, I quickly realized that I had indeed left my comfort zone. It was also painfully clear that my flexibility diminished on my quest to lift heavy things. I’d never felt so uncoördinated in my life. I understood what they were asking me to do, I could work out the biomechanics in my head, but what my body was actually doing wasn’t even close. This was going to take a serious commitment. In the true fashion of the body doing what it’s designed to do, I adapted. It wasn’t overnight and I surely wasn’t ready for the Olympics, but things I previously considered impossible now seemed attainable. In fact, the feeling was so addictive I was ready to discover other bodyweight disciplines. That was how I found myself running up the parkour gym wall; taking night classes in hand balancing; tangling myself up in the silks in a circus arts school. I hired a breakdancing coach, which led to one of the more humbling lessons of my life.
gle day was an opportunity to progress. Here I was, someone who had been in good “shape” since I started lifting in my teens, but was only now understanding what athleticism truly was. My immediate thought was that I wanted to share this with other fitness professionals and fitness enthusiasts. I knew that there had been a shift in the industry, and people were expressing more excitement on how they wanted to learn a specific skill, like a Handstand or a Muscle Up. I was sure there was a space for me to teach others who wanted to achieve similar goals in this exciting re-emerging field, and Global Bodyweight Training (GBT) was born.
Teaching Global Bodyweight Training My first goal was simple: put out video tutorials that will teach someone the step by step progressions to help them hit some of the calisthenic movements (i.e. Muscle Up, Pistol Squat, Handstand Push Up, etc.). Having been a complete novice myself when I began, my bodyweight journey turned into a great asset here; I knew the steps one would have to take starting from scratch, and how to convey the information in a very digestible format. I am still inspired every time I receive an email from someone sharing their first Muscle Up experience by following our YouTube video series.
Without actually knowing it, I had stumbled upon a journey of self-mastery and skills practice. I had become a Bodyweight Athlete.”
Without actually knowing it, I had stumbled upon a journey of self-mastery and skills practice. I had become a Bodyweight Athlete. While each of the bodyweight disciplines has its own methods, it was clear that these disciplines are highly integrated and complement each other incredibly well. In a way, they all come down to one thing: how the body moves through space. They are not concerned with moving an external object; just with moving the body itself. The concept of not needing a single thing other than my body and gravity was empowering. My workouts were no longer a workout at all, but a practice. Every sin-
However, the volume I was training each day was producing some undesirable effects: a not-so-tasty cocktail of shoulder impingement with a splash of tennis elbow and a twist of general lower back pain, garnished with some meniscus fraying. I remember saying to my,
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The Animal Flow piece grew out of my experience learning all those different bodyweight disciplines. I’d noted that each incorporates some type of movement “flow.” Breakdancing has its sets; gymnastics its routines; Parkour its traverses; they all link challenging movements together into fluid, beautiful flows. Additionally, many use quadrupedal movement, including exercises mimicking animals, as a conditioning practice. I drew upon elements from each to create Animal Flow. By no means do I take credit for creating an animal-movement based exercises. I just put them together in a new format, linking movements in a different way, with a systematized program for structuring the components into a workout.
I’ve learned more in my last four years of bodyweight training practice than I had in the rest of my fitness years put together. I’ve come to realize that I am not a Master at all, but rather am just an athlete who is on a personal journey of self-mastery. I’ve stopped training just to look good or to get bigger; now, I “train to last.” Our body is the only thing we will have for the rest of our lives. We don’t have to “break down” as we get older; rather, we just have more opportunity to progress, to learn new skills, and to complete new moves. I can’t say that I’ll never return to weight training and I’m certainly not a “weight hater.” I can honestly say that I look forward to each day’s practice and even the smallest amount of progress keeps me coming back. I may never consider myself a master of anything, but every single day, I strive to become a Master of Self.
AUTHOR: Mike Finch
H I M A L A Y A N 44 |
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P I N K
O N N I T . C O M / F O O D S
S A L T
| 43
The Animal Flow piece grew out of my experience learning all those different bodyweight disciplines. I’d noted that each incorporates some type of movement “flow.” Breakdancing has its sets; gymnastics its routines; Parkour its traverses; they all link challenging movements together into fluid, beautiful flows. Additionally, many use quadrupedal movement, including exercises mimicking animals, as a conditioning practice. I drew upon elements from each to create Animal Flow. By no means do I take credit for creating an animal-movement based exercises. I just put them together in a new format, linking movements in a different way, with a systematized program for structuring the components into a workout.
I’ve learned more in my last four years of bodyweight training practice than I had in the rest of my fitness years put together. I’ve come to realize that I am not a Master at all, but rather am just an athlete who is on a personal journey of self-mastery. I’ve stopped training just to look good or to get bigger; now, I “train to last.” Our body is the only thing we will have for the rest of our lives. We don’t have to “break down” as we get older; rather, we just have more opportunity to progress, to learn new skills, and to complete new moves. I can’t say that I’ll never return to weight training and I’m certainly not a “weight hater.” I can honestly say that I look forward to each day’s practice and even the smallest amount of progress keeps me coming back. I may never consider myself a master of anything, but every single day, I strive to become a Master of Self.
AUTHOR: Mike Finch
H I M A L A Y A N 44 |
P I N K
S A L T
O N N I T . C O M / F O O D S
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T
AGILITY
he need to master rope climbing first became apparent to me while I was in com-
mando training. As a fresh recruit, my drill instructor told my platoon to climb ropes 30 feet high numerous times over. Diving in head first, as I always do, without learning proper technique, I would simply muscle my entire way to the top. I was one of the few recruits that could achieve this, however, two weeks of trying this mad method everyday along with the combination of circuit training, started to take its toll on the tendons in my arms. I would wake up periodically in agony, popping anti-inflammatories to combat the pain, which was only a temporary solution. On top of that, I would have to complete the same rope climbs the very next day. This was a very painful existence but I was not going to give up. My system was not in balance, I was becoming very strong, full of type II muscle fibres, but repetitive strain on my joints and tendons were having a negative effect on my performance. Had I been climbing a 15 foot rope as opposed to a 30 foot one, I believe the effects of tendonitis in my arms would not have been so dramatic. The other downside to my master plan was when I noticed my stamina decreasing significantly. Since trying to muscle my way to the top of the rope was taking a toll, and since I wasn’t getting to the top quick enough, something had to change! After observing some of the other recruits in my troop succeeding, I began to analyze their technique. By no means was it perfect, yet they were not developing tendinitis like myself, and their stamina was becoming more efficient. I recognized t heir technique and exaggerated the movements, redefining their style to suit my own.
STEP 1: START OF THE LIFT
Here’s how I did it and how I still teach rope climbing today. This information transformed me from a below average rope climber into Spiderman. I will break down the following rope climbing drills into three focuses: Stamina, Strength and Stamina, and Strength.
THE LIFT & SHIFT DRILL FOR STAMINA Step 1: Grip the rope firmly, arms at just over full extension (I’m right handed so I start with my right hand above my left).
THE MASTERY OF ROPE CLIMBING ROPE CLIMBING IS AN ESSENTIAL, FUNCTIONAL SKILL, BUT IS YOUR TECHNIQUE UP TO PAR? 46 |
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Step 2: Still gripping the rope, spread your legs to shoulder width apart. Your legs should be fully straightened with your body slightly off the ground; this will help you orientate your legs. The second contact you make with the rope should have the front side of your right foot with the rope on top of it, the leg should be extended at full length. To visualize this technique, imagine your leg is a boa constrictor wrapped around the rope once, not yet constricting. Step 3: Stay in the same form as step 2, wrapping your right leg around the rope. The first contact of rope should now be on the underside of your knee, the remainder of the rope running past the leftside of your right knee; this forms one part of the Knee Clamp. Step 4: Staying in the same form as step 3, the left leg will now run down the “boa constrictor;” the left leg should be at full length, the left knee or the second part of the Knee Clamp, runs adjacent to the right knee with the rope sandwiched in the middle. The underside of the left foot now goes on top of the rope on top of the right foot (the Anchor Clamp).
Here is a basic breakdown of the entire movment:
>BODY FULLY EXTENDED > LOOSEN CLAMPS > LIFT > CLAMPS ENGAGED > SHIFT > BODY FULLY EXTENDED STEP 2: EXTENSION
Step 5: Stay in the same form as step 4; now comes the Lift (pay attention, this is the important part). Leave the Anchor Clamp slightly loose while still keeping the rope in t he same position. Use the arms to pull your body up; as you pull up, really lean back aggressively. While almost hanging, loosen the Knee Clamp and pull the knees fully up in line with the chest. All actions should be done at the same time. Step 6: Stay in the same form as step 5, the Lift. Clamp the knees together gripping as tight as you can. At the same time, perform the Anchor Clamp. Step 7: Stay in the same position as step 6, and now perform the Shift (the easy part). Walk your hands back up to arms length as done in step 1. The legs/knees/feet should be in the same position as steps 2 through 4; once the body is back to near full extension, ensure the Knee and Anchor Clamps are fully engaged until the next lift. Now with a bit of practice you should be able to get to the top of the rope in no time by repeating the process. This will build up your stamina and speed to an extraordinary level without exhausting your arms.
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| 47
T
he need to master rope climbing first became apparent to me while I was in commando training. As a fresh recruit, my drill instructor told my platoon to climb ropes 30 feet high numerous times over. Diving in head first, as I always do, without learning proper technique, I would simply muscle my entire way to the top.
AGILITY
I was one of the few recruits that could achieve this, however, two weeks of trying this mad method everyday along with the combination of circuit training, started to take its toll on the tendons in my arms. I would wake up periodically in agony, popping anti-inflammatories to combat the pain, which was only a temporary solution. On top of that, I would have to complete the same rope climbs the very next day. This was a very painful existence but I was not going to give up. My system was not in balance, I was becoming very strong, full of type II muscle fibres, but repetitive strain on my joints and tendons were having a negative effect on my performance. Had I been climbing a 15 foot rope as opposed to a 30 foot one, I believe the effects of tendonitis in my arms would not have been so dramatic. The other downside to my master plan was when I noticed my stamina decreasing significantly. Since trying to muscle my way to the top of the rope was taking a toll, and since I wasn’t getting to the top quick enough, something had to change! After observing some of the other recruits in my troop succeeding, I began to analyze their technique. By no means was it perfect, yet they were not developing tendinitis like myself, and their stamina was becoming more efficient. I recognized t heir technique and exaggerated the movements, redefining their style to suit my own.
STEP 1: START OF THE LIFT
Here’s how I did it and how I still teach rope climbing today. This information transformed me from a below average rope climber into Spiderman. I will break down the following rope climbing drills into three focuses: Stamina, Strength and Stamina, and Strength.
THE LIFT & SHIFT DRILL FOR STAMINA Step 1: Grip the rope firmly, arms at just over full extension (I’m right handed so I start with my right hand above my left).
THE MASTERY OF ROPE CLIMBING ROPE CLIMBING IS AN ESSENTIAL, FUNCTIONAL SKILL, BUT IS YOUR TECHNIQUE UP TO PAR? 46 |
Step 2: Still gripping the rope, spread your legs to shoulder width apart. Your legs should be fully straightened with your body slightly off the ground; this will help you orientate your legs. The second contact you make with the rope should have the front side of your right foot with the rope on top of it, the leg should be extended at full length. To visualize this technique, imagine your leg is a boa constrictor wrapped around the rope once, not yet constricting. Step 3: Stay in the same form as step 2, wrapping your right leg around the rope. The first contact of rope should now be on the underside of your knee, the remainder of the rope running past the leftside of your right knee; this forms one part of the Knee Clamp. Step 4: Staying in the same form as step 3, the left leg will now run down the “boa constrictor;” the left leg should be at full length, the left knee or the second part of the Knee Clamp, runs adjacent to the right knee with the rope sandwiched in the middle. The underside of the left foot now goes on top of the rope on top of the right foot (the Anchor Clamp).
Here is a basic breakdown of the entire movment:
>BODY FULLY EXTENDED > LOOSEN CLAMPS > LIFT > CLAMPS ENGAGED > SHIFT > BODY FULLY EXTENDED STEP 2: EXTENSION
Step 5: Stay in the same form as step 4; now comes the Lift (pay attention, this is the important part). Leave the Anchor Clamp slightly loose while still keeping the rope in t he same position. Use the arms to pull your body up; as you pull up, really lean back aggressively. While almost hanging, loosen the Knee Clamp and pull the knees fully up in line with the chest. All actions should be done at the same time. Step 6: Stay in the same form as step 5, the Lift. Clamp the knees together gripping as tight as you can. At the same time, perform the Anchor Clamp. Step 7: Stay in the same position as step 6, and now perform the Shift (the easy part). Walk your hands back up to arms length as done in step 1. The legs/knees/feet should be in the same position as steps 2 through 4; once the body is back to near full extension, ensure the Knee and Anchor Clamps are fully engaged until the next lift. Now with a bit of practice you should be able to get to the top of the rope in no time by repeating the process. This will build up your stamina and speed to an extraordinary level without exhausting your arms.
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| 47
THE ROPE CLIMBING DRILL FOR STRENGTH This involves NO Lift & Shift movements, just your arms.
Step 1: Pull your body up the rope 10 feet using only your arms with no anchoring with your legs.
Step 2: Hold at the top for a count of 10-60 seconds before you come back down, again only using your arms. You can do the climbing portion in a variety of ways: legs in the seated position, body completely straight, moving your legs in a pendulum movement, etc. The possibilities are limitless. Keep in mind this is very demanding on the arms; from my own experience I recommend you don’t do it too much. Tendonitis is a cold bitch that will hinder performance, so just do this as a treat or reward a couple of times a week.
THE MAKE FAST ROPE CLIMBING DRILL
Since trying to muscle my way to the top of the rope was taking a toll, and since I wasn’t getting to the top quick enough, something had to change!”
Last but not least is the Make Fast Drill. This will test your confidence as well as give your arms a rest while climbing. If your upper body is fatigued, you can perform this (and it has a certain awe-inspiring look to it as well). Do not do this at height! I am able to get away with this, but you should not perform this at a dangerous height, unless you are well prepared.
Step 1: Use the Lift & Shift drill to reach anywhere between 15 to 30 feet. If performing for your first time, begin at only a height of one foot above the ground. Once at height, shift your body to full extension, and engage your Knee and Anchor Clamps. Slide one hand down to the middle of your chest (again, make sure that both the Knee and Anchor Clamps are fully engaged).
Step 2: Keeping the position in step 1, take your right arm off the rope and place it fully straightened out to the left horizontal as best you can; it should be just above the left hand located at the middle of the chest. The rope will now be behind the right shoulder. Keeping the right arm horizontal, move it quickly to the right side, maintaining pressure on the shoulder by pulling the arm back using your traps, locking the rope with the shoulder. If you receive minor rope burns behind the shoulder, you know you have done it right. The fist must remain unclenched while keeping your arm horizontal.
Step 3: Stay in the step 2 position keeping the Knee and Anchor Clamps fully engaged. Take the left hand away quickly, keeping it straight with your fist unclenched and forced out to the left aggressively. Engage the traps and pull back your shoulder with your arm still straight, making sure you are doing the same for your right arm.
THE LIFT & SHIFT DRILL FOR STAMINA AND STRENGTH Step 1: Repeat the Lift & Shift drill to about 1/3 of the way up t he climb at full body extension. Unclamp the Knee Clamp and Anchor Clamp and
You are now in a Crucifix position and your arms are not touching the rope. Reverse the process to get back onto the rope. You can use this technique to rest the arms when climbing high ropes, making you more confident and improving your knee and foot grip.
open your legs just over shoulder width apart; proceed to do rope pull ups reaching full extension and lift your chest to your hands. You will need to work out your tolerance to doing them with trial and error, so I will not set any specific reps or sets.
Step 2: Re-engage the Knee and Anchor Clamps and proceed to Lift & Shift until a stop at halfway, then 3/4 of the way, and then all of the way to the top. Each time you stop perform a certain amount of rope pull ups (5-10) before proceeding to the next stop. Exercise caution at the top if you feel fatigued at ¾ come down, you always have tomorrow to get stronger and the initial stages are trial and error to your tolerance. The stamina and strength element on the rope is not just limited to pull ups, you could do leg raises, knee raises, and other drills to work on your core strength.
48 |
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Rope climbing will dramatically build stamina, strength, stability, and grip in your hands, knees, and feet and the Make Fast drill will make you more confident. When you get more advanced you can even add external weight! I hope this will help everyone improve their gains in this type of training; it is definitely an asset to have a mastery of rope climbing.
AUTHOR: Nigel John
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| 49
THE ROPE CLIMBING DRILL FOR STRENGTH This involves NO Lift & Shift movements, just your arms.
Step 1: Pull your body up the rope 10 feet using only your arms with no anchoring with your legs.
Step 2: Hold at the top for a count of 10-60 seconds before you come back down, again only using your arms. You can do the climbing portion in a variety of ways: legs in the seated position, body completely straight, moving your legs in a pendulum movement, etc. The possibilities are limitless. Keep in mind this is very demanding on the arms; from my own experience I recommend you don’t do it too much. Tendonitis is a cold bitch that will hinder performance, so just do this as a treat or reward a couple of times a week.
THE MAKE FAST ROPE CLIMBING DRILL Last but not least is the Make Fast Drill. This will test your confidence as well as give your arms a rest while climbing. If your upper body is fatigued, you can perform this (and it has a certain awe-inspiring look to it as well). Do not do this at height! I am able to get away with this, but you should not perform this at a dangerous height, unless you are well prepared.
Since trying to muscle my way to the top of the rope was taking a toll, and since I wasn’t getting to the top quick enough, something had to change!”
Step 1: Use the Lift & Shift drill to reach anywhere between 15 to 30 feet. If performing for your first time, begin at only a height of one foot above the ground. Once at height, shift your body to full extension, and engage your Knee and Anchor Clamps. Slide one hand down to the middle of your chest (again, make sure that both the Knee and Anchor Clamps are fully engaged).
Step 2: Keeping the position in step 1, take your right arm off the rope and place it fully straightened out to the left horizontal as best you can; it should be just above the left hand located at the middle of the chest. The rope will now be behind the right shoulder. Keeping the right arm horizontal, move it quickly to the right side, maintaining pressure on the shoulder by pulling the arm back using your traps, locking the rope with the shoulder. If you receive minor rope burns behind the shoulder, you know you have done it right. The fist must remain unclenched while keeping your arm horizontal.
Step 3: Stay in the step 2 position keeping the Knee and Anchor Clamps fully engaged. Take the left hand away quickly, keeping it straight with your fist unclenched and forced out to the left aggressively. Engage the traps and pull back your shoulder with your arm still straight, making sure you are doing the same for your right arm.
THE LIFT & SHIFT DRILL FOR STAMINA AND STRENGTH Step 1: Repeat the Lift & Shift drill to about 1/3 of the way up t he climb at full body extension. Unclamp the Knee Clamp and Anchor Clamp and
You are now in a Crucifix position and your arms are not touching the rope. Reverse the process to get back onto the rope. You can use this technique to rest the arms when climbing high ropes, making you more confident and improving your knee and foot grip.
open your legs just over shoulder width apart; proceed to do rope pull ups reaching full extension and lift your chest to your hands. You will need to work out your tolerance to doing them with trial and error, so I will not set any specific reps or sets.
Step 2: Re-engage the Knee and Anchor Clamps and proceed to Lift & Shift until a stop at halfway, then 3/4 of the way, and then all of the way to the top. Each time you stop perform a certain amount of rope pull ups (5-10) before proceeding to the next stop. Exercise caution at the top if you feel fatigued at ¾ come down, you always have tomorrow to get stronger and the initial stages are trial and error to your tolerance. The stamina and strength element on the rope is not just limited to pull ups, you could do leg raises, knee raises, and other drills to work on your core strength.
48 |
Rope climbing will dramatically build stamina, strength, stability, and grip in your hands, knees, and feet and the Make Fast drill will make you more confident. When you get more advanced you can even add external weight! I hope this will help everyone improve their gains in this type of training; it is definitely an asset to have a mastery of rope climbing.
AUG | SEP
AUTHOR: Nigel John
AUG | SEP
has but one focus: violent action protecting one’s life. But, in many ways, this does not lead to long-term learning, as devastation is the design of combative methods, to cause as much injury to a person who attacks another in the real world (using methods not legal in competition).
APPLICATION
For Pramek, our history going back to the scientific systems of Russia (not to be confused with what is commonly taught as ‘Systema’) to modern combatives and many influences in between, we view combat through lenses unlike other systems. We see science as a study tool to last beyond the first learning stages of defense. To study the biomechanics, mechanics, physics, psychology, neurology, and strategy to create a long-term study for the student. The fitness community is especially suited for the study of combatives. Fitness, like martial
killed or injured in an attack. How do we maximize the time for the 20%? Do we make the most of our fitness ability to optimize it? Do we study the sciences that govern human interaction and violence to be faster with it? Do we understand the difference in kinematics between equilibrium and balance, or rely on chance for someone to fall down?
| 49
The great enemies have a fight in themselves. I learned this doing close protection details when I nearly lost my life in an elevator protecting a client one night. Fighting against a bigger and stronger attacker, I realized there is a balance between the benefits of fitness, combatives, martial art, and science. It’s making the most of the 20%, because the 80% is all we have in the most desperate times in which created combatives.
Do we punch or do we open hand strike, knowing the damage each causes? Do we learn 10 techniques for one situation, or 1 technique for 10 situations? Why is Fitness Beneficial to Combatives? A ring or competition cannot duplicate the stress of a combative situation. Recently we ran a test in a firearms simulations course
THE BENEFITS OF FITNESS IN COMBAT: > Allows control over breathing during stress.
> Enhanced performance with a high heart rate.
20% OF FIGHTING IS TECHNIQUE, BUT 80% IS THE WILLINGNESS TO GET HOME NO MATTER WHAT.
DESPARATE TIMES AND DESPARATE MEASURES HOW FITNESS & COMBATIVES INTEGRATE TO SAVE YOUR LIFE.
D
esperate times call for desperate measures. There are times when the human body is called upon to display
physical fitness, mental toughness, and the ability to problem solve in the face of danger. Sometimes while feeling this feeling, your body has what is known as signal anxiety; you sense something is wrong and your mind sends signals to the central nervous system to prepare to defend itself in an empty parking lot after hours. You’re cut off while driving and you swerve, miss the car only to look down at your trembling hands, breathing frantically while your heart races. You perceive you are in danger and prepare to act, or you are in danger and act with what you’ve done as long as you can remember.
50 |
AUG | SEP
HISTORY OF COMBATIVES In 1941, desperate times also called for desperate measures. Rex Applegate was a second lieutenant recruited to create a new school of fighting for what was then called the Office of Strategic Services. Developing “The School for Spies and Assassins,” Applegate learned all he could from William E. Fairburn, a British master of hand to hand combat. Applegate, with his own knowledge gained from others, developed styles of knife fighting, shooting, and close quarters combat. He became the father of modern military combatives for the US Army and his methods are still taught today to soldiers around the world. Combatives: the art of fighting in a desperate situation when your back is against a wall. This history reads slightly different from traditional martial arts, like jiu-jitsu, judo, or karate.
Created using these disciplines, combatives were still considered martial arts. The thought process of martial arts is different, utilizing belts and competitions to advance in skill, while combatives focused on quickly learned intuitive skill, experience, and the competition being the battlefield, not the ring.
DEVELOPING COMBATIVE TECHNIQUES I am often asked, “What’s the difference between combatives and martial arts?” The difference is within its base teaching, as one does not have years to learn through belts to defend themselves. Those years are for mastery while now is about survival. A student may only have one class, one seminar, a few days in basic training or police academy. While martial arts have many focuses, such short-term learning
arts, is a lifelong study. We spend inordinate amounts of time on our mechanics, physics, the neurology of training. We look at diet, how the body responds to food and exercise, what makes the body weak or strong, injured or sore, our range of motion, our energy levels, our coordination. The explosive power of a hip thrust or clean and jerk translate specifically into the explosive power needed for self-defense in combatives. The range of motion needed to generate power or ease the pressure of joint locks. The mental toughness of fitness training and competition, from kettlebells in the garage to bodyweight workouts. Perfect training for the needs of combatives, never giving up under any circumstance.
THE 80/20 RULE
> More oxygen for the sympathetic nervous system to operate with.
> Enhanced mental toughness. > Increased range of motion to ease the pressure of joint locks.
for Sage Dynamics, a company I teach for. We found that with minimal physical exertion the heart rates of students were spiking at 200 Beats Per Minute, simply because of the stress of combat. This is something that only a fear of losing one’s life can cause. Those in great physical shape have the utmost advantage here as they have conditioned themselves to perform tasks at high heart rates. They can control their breathing and in turn their sympathetic nervous system allows them more access to make decisions from the large amounts of oxygen that is delivered to the brain under SNS activation. By utilizing these high levels of physical fitness (development is crucial to maintaining health) and combining it with the right combative training, we succeed in our long-term health and short-term survival.
> Increased explosive power for self-defense movements.
AUTHOR: Matt Powell
Applegate once wrote of his 80/20 rule – that 20% of fighting is technique, but 80% is the willingness to get home no matter what. You can teach technique but you can’t teach heart. You can’t teach the will to survive, you can only train the mind to reach beyond previous limits, combining this with what psychology tells us is the mind’s ego and its willingness to protect itself beyond all other tasks. If you are limited in time throughout the day as I am, the question becomes what of Applegate’s 20%? The great philosopher Theophrastus once stated time is the most valuable commodity a man can spend. We can’t get time back, there is no refund. The most significant threat to our time is the threat of being
AUG | SEP
| 51
has but one focus: violent action protecting one’s life. But, in many ways, this does not lead to long-term learning, as devastation is the design of combative methods, to cause as much injury to a person who attacks another in the real world (using methods not legal in competition).
APPLICATION
For Pramek, our history going back to the scientific systems of Russia (not to be confused with what is commonly taught as ‘Systema’) to modern combatives and many influences in between, we view combat through lenses unlike other systems. We see science as a study tool to last beyond the first learning stages of defense. To study the biomechanics, mechanics, physics, psychology, neurology, and strategy to create a long-term study for the student. The fitness community is especially suited for the study of combatives. Fitness, like martial
killed or injured in an attack. How do we maximize the time for the 20%? Do we make the most of our fitness ability to optimize it? Do we study the sciences that govern human interaction and violence to be faster with it? Do we understand the difference in kinematics between equilibrium and balance, or rely on chance for someone to fall down?
The great enemies have a fight in themselves. I learned this doing close protection details when I nearly lost my life in an elevator protecting a client one night. Fighting against a bigger and stronger attacker, I realized there is a balance between the benefits of fitness, combatives, martial art, and science. It’s making the most of the 20%, because the 80% is all we have in the most desperate times in which created combatives.
Do we punch or do we open hand strike, knowing the damage each causes? Do we learn 10 techniques for one situation, or 1 technique for 10 situations? Why is Fitness Beneficial to Combatives? A ring or competition cannot duplicate the stress of a combative situation. Recently we ran a test in a firearms simulations course
THE BENEFITS OF FITNESS IN COMBAT: > Allows control over breathing during stress.
> Enhanced performance with a high heart rate.
20% OF FIGHTING IS TECHNIQUE, BUT 80% IS THE WILLINGNESS TO GET HOME NO MATTER WHAT.
DESPARATE TIMES AND DESPARATE MEASURES HOW FITNESS & COMBATIVES INTEGRATE TO SAVE YOUR LIFE.
D
esperate times call for desperate measures. There are times when the human body is called upon to display
physical fitness, mental toughness, and the ability to problem solve in the face of danger. Sometimes while feeling this feeling, your body has what is known as signal anxiety; you sense something is wrong and your mind sends signals to the central nervous system to prepare to defend itself in an empty parking lot after hours. You’re cut off while driving and you swerve, miss the car only to look down at your trembling hands, breathing frantically while your heart races. You perceive you are in danger and prepare to act, or you are in danger and act with what you’ve done as long as you can remember.
50 |
HISTORY OF COMBATIVES In 1941, desperate times also called for desperate measures. Rex Applegate was a second lieutenant recruited to create a new school of fighting for what was then called the Office of Strategic Services. Developing “The School for Spies and Assassins,” Applegate learned all he could from William E. Fairburn, a British master of hand to hand combat. Applegate, with his own knowledge gained from others, developed styles of knife fighting, shooting, and close quarters combat. He became the father of modern military combatives for the US Army and his methods are still taught today to soldiers around the world. Combatives: the art of fighting in a desperate situation when your back is against a wall. This history reads slightly different from traditional martial arts, like jiu-jitsu, judo, or karate.
Created using these disciplines, combatives were still considered martial arts. The thought process of martial arts is different, utilizing belts and competitions to advance in skill, while combatives focused on quickly learned intuitive skill, experience, and the competition being the battlefield, not the ring.
DEVELOPING COMBATIVE TECHNIQUES I am often asked, “What’s the difference between combatives and martial arts?” The difference is within its base teaching, as one does not have years to learn through belts to defend themselves. Those years are for mastery while now is about survival. A student may only have one class, one seminar, a few days in basic training or police academy. While martial arts have many focuses, such short-term learning
arts, is a lifelong study. We spend inordinate amounts of time on our mechanics, physics, the neurology of training. We look at diet, how the body responds to food and exercise, what makes the body weak or strong, injured or sore, our range of motion, our energy levels, our coordination. The explosive power of a hip thrust or clean and jerk translate specifically into the explosive power needed for self-defense in combatives. The range of motion needed to generate power or ease the pressure of joint locks. The mental toughness of fitness training and competition, from kettlebells in the garage to bodyweight workouts. Perfect training for the needs of combatives, never giving up under any circumstance.
THE 80/20 RULE
> More oxygen for the sympathetic nervous system to operate with.
> Enhanced mental toughness. > Increased range of motion to ease the pressure of joint locks.
for Sage Dynamics, a company I teach for. We found that with minimal physical exertion the heart rates of students were spiking at 200 Beats Per Minute, simply because of the stress of combat. This is something that only a fear of losing one’s life can cause. Those in great physical shape have the utmost advantage here as they have conditioned themselves to perform tasks at high heart rates. They can control their breathing and in turn their sympathetic nervous system allows them more access to make decisions from the large amounts of oxygen that is delivered to the brain under SNS activation. By utilizing these high levels of physical fitness (development is crucial to maintaining health) and combining it with the right combative training, we succeed in our long-term health and short-term survival.
> Increased explosive power for self-defense movements.
AUTHOR: Matt Powell
Applegate once wrote of his 80/20 rule – that 20% of fighting is technique, but 80% is the willingness to get home no matter what. You can teach technique but you can’t teach heart. You can’t teach the will to survive, you can only train the mind to reach beyond previous limits, combining this with what psychology tells us is the mind’s ego and its willingness to protect itself beyond all other tasks. If you are limited in time throughout the day as I am, the question becomes what of Applegate’s 20%? The great philosopher Theophrastus once stated time is the most valuable commodity a man can spend. We can’t get time back, there is no refund. The most significant threat to our time is the threat of being
AUG | SEP
AUG | SEP
| 51
the Mace.
PROGRA MMING
Think about exercise as a journey with programming facilitating longevity, enjoyment, and an overall appreciation for movement.
SIX
PRINCIPLE #3: People Are Not the Same People come in all shapes and sizes with different abilities and fitness levels. This means no two fitness programs should ever be the same. One person will always be stronger or fitter than another.
PRINCIPLES TO ACHIEVE
PROGRAM MASTERY P
rogramming mastery involves more than just creating a difficult, fancy program to produce outstanding results. There are many factors that will decide whether a program will produce its desired effect. In this article I will cover six principles that act as a general guideline to ensure that your programming is progressive, based-on and caters-to the needs of your clients.
Programming mastery means creating a customized program to the person’s ability level. Generic programs produce vague results. You need to assess before programming, otherwise you are just guessing! If you are seeking to get stronger then you need a baseline measurement. You then need to compute the levels of attainable strength from week to week and program accordingly to achieve the desired result. This requires an analytical approach, time, and a strategy. These are all vital ingredients in attaining programming mastery. People all move differently as a result of their training habits, work demands, injury history, and genetics. For example, some people need more core based exercises, while others may need specific hip dominant exercises, while others may be unable to do some movements at all. You need to determine what your limitations, asymmetries, and areas of weakness are and include a plan in your programming to address these. These things make you unique, and a masterful program will result in significant progress in these shortcomings. Again, it takes detailed knowledge and awareness to uncover these shortcomings in the first place. Just because a particular training program produces excellent results for one i ndividual does not mean that the achievement can be duplicated with another.
PROGRAM PRINCIPLES AT A G LAN CE: PRINCIPLE #1: Assess Your Desired Training Outcome PRINCIPLE #2: Too Much of One Thing is Overkill (Making Programs Fun, Variable, & Challenging) PRINCIPLE #3: People Are Not the Same PRINCIPLE #4: Consult the Experts PRINCIPLE #5: Programming is more than Just “Training” PRINCIPLE #6: Adapting & Adopting New Ways of Programming
AUTHOR: Matt Powell
PRINCIPLE #4: Consult the Experts There will always be people who have greater knowledge than you on how to perform certain exercises and how to best create a training program. You need to use these people, adopting their techniques and ideas. This is how you will “sharpen the ax” and create very skillful training programs You can never know everything about training. That presents wonderful opportunities to improve and learn new programming methods or exercises. Mastery will not occur without continuous learning and adaptation.
How do you know that the exercises you select will actually get the results you seek? There is such a vast array of exercises that we perform with a multitude of tools. How do you know that one exercise will be better for you than another? What factors do you need to consider when constructing training programs? There are some key principles that, when applied, will lead to programming mastery. These principles are the difference between average programs and programs that get results.
“
These principles are the difference between average programs and programs that get results.”
PRINCIPLE #1: Assess Your Desired Training Outcome You need to make sure that there is a congruence between your exercise selection and the outcome you want to achieve. For example, there is no point in selecting a barbell bench press with a slow tempo if you are looking to develop explosive power. A plyometric push up variation is a far superior choice. The demands of your goal will not only impact the exercise selection, it will also impact the repetitions, load, and rest. For example, if you are looking at competing in Girevoy Sport, then you want to develop your power endurance. Lots of repetitions over an extended period would be much more beneficial than a few repetitions at 80-100% 1RM load.
PRINCIPLE #5: Programming is More than Just “Training” Programming mastery is more than just exercise; it needs to address and take into account a number of factors such as stress, rest, hydration, and nutrition. The greatest program in the world will fail if it only addresses exercise. Many other factors determine your capacity to perform and a poor outcome in one will have a domino effect on the others. Stress comes in many forms and is a result of work, family, etc. Stress can fatigue the body and deplete it of rest and recovery. The last thing your body needs when under high levels of stress is more stress. Programming mastery results in programs that reduce stress and energize the body. You cannot perform your best if you are sleep deprived. The training length and intensity will suffer compared to someone who is sleeping optimally. Your program needs to cater for these “tired” days and have a realistic outcome.
PRINCIPLE #2: Too Much of One Thing is Overkill (Making Programs Fun, Variable, & Challenging)
Rest is vital in any great training program. You need to have de-load periods and weeks where you are not always trying to seek a personal best. It is physically impossible to continually increase workout intensity without a rest period.
Specificity is important but you do need to ensure that there is balance in any program with time dedicated to soft tissue releases, mobilizations, and auxiliary exercises.
The best designed training program will fall short of its desired outcome if it doesn’t consider the nutrition required to support the training. It needs to consider important principles such as caloric intake, meal timing, macronutrient breakdown, and supplementation.
Professional athletes do not just practice their sport as their training regimen, they develop strength using weight training, they enhance their aerobic capacity by undertaking cardio, and they prevent risk of injury by doing specific core and balance training. You need to mix up your training or you will be at risk of over training or developing hindering compensations. Ensure you are challenging your body by incorporating movements through different planes of motion. Too many programs forget rotation or twisting and simply move forwards and backwards. You need to move side t o side as well as twist as activity demand for t his is great. You should also incorporate a variety of movement patterns that may range from basic crawling to complex movements such as Windups with
52 |
AUG | SEP
PRINCIPLE #6: Adapting & Adopting New Ways of Programming Programming mastery does not occur overnight. The best coaches, trainers and athletes are always inventing new methods of training, adopting new research, and not resting on their laurels. They know that mastery is a continually evolving practice that takes time and effort. If you adopt these 6 principles then you will be on the path to attaining program mastery. You need to address each one in detail before designing training programs. By doing so, you will see vastly improved training outcomes and results.
AUG | SEP
| 53
the Mace.
PROGRA MMING
Think about exercise as a journey with programming facilitating longevity, enjoyment, and an overall appreciation for movement.
SIX
PRINCIPLE #3: People Are Not the Same People come in all shapes and sizes with different abilities and fitness levels. This means no two fitness programs should ever be the same. One person will always be stronger or fitter than another.
PRINCIPLES TO ACHIEVE
PROGRAM MASTERY P
rogramming mastery involves more than just creating a difficult, fancy program to produce outstanding results. There are many factors that will decide whether a program will produce its desired effect. In this article I will cover six principles that act as a general guideline to ensure that your programming is progressive, based-on and caters-to the needs of your clients.
Programming mastery means creating a customized program to the person’s ability level. Generic programs produce vague results. You need to assess before programming, otherwise you are just guessing! If you are seeking to get stronger then you need a baseline measurement. You then need to compute the levels of attainable strength from week to week and program accordingly to achieve the desired result. This requires an analytical approach, time, and a strategy. These are all vital ingredients in attaining programming mastery. People all move differently as a result of their training habits, work demands, injury history, and genetics. For example, some people need more core based exercises, while others may need specific hip dominant exercises, while others may be unable to do some movements at all. You need to determine what your limitations, asymmetries, and areas of weakness are and include a plan in your programming to address these. These things make you unique, and a masterful program will result in significant progress in these shortcomings. Again, it takes detailed knowledge and awareness to uncover these shortcomings in the first place. Just because a particular training program produces excellent results for one i ndividual does not mean that the achievement can be duplicated with another.
PROGRAM PRINCIPLES AT A G LAN CE: PRINCIPLE #1: Assess Your Desired Training Outcome PRINCIPLE #2: Too Much of One Thing is Overkill (Making Programs Fun, Variable, & Challenging) PRINCIPLE #3: People Are Not the Same PRINCIPLE #4: Consult the Experts PRINCIPLE #5: Programming is more than Just “Training” PRINCIPLE #6: Adapting & Adopting New Ways of Programming
AUTHOR: Matt Powell
PRINCIPLE #4: Consult the Experts There will always be people who have greater knowledge than you on how to perform certain exercises and how to best create a training program. You need to use these people, adopting their techniques and ideas. This is how you will “sharpen the ax” and create very skillful training programs You can never know everything about training. That presents wonderful opportunities to improve and learn new programming methods or exercises. Mastery will not occur without continuous learning and adaptation.
How do you know that the exercises you select will actually get the results you seek? There is such a vast array of exercises that we perform with a multitude of tools. How do you know that one exercise will be better for you than another? What factors do you need to consider when constructing training programs? There are some key principles that, when applied, will lead to programming mastery. These principles are the difference between average programs and programs that get results.
“
These principles are the difference between average programs and programs that get results.”
PRINCIPLE #1: Assess Your Desired Training Outcome You need to make sure that there is a congruence between your exercise selection and the outcome you want to achieve. For example, there is no point in selecting a barbell bench press with a slow tempo if you are looking to develop explosive power. A plyometric push up variation is a far superior choice. The demands of your goal will not only impact the exercise selection, it will also impact the repetitions, load, and rest. For example, if you are looking at competing in Girevoy Sport, then you want to develop your power endurance. Lots of repetitions over an extended period would be much more beneficial than a few repetitions at 80-100% 1RM load.
PRINCIPLE #5: Programming is More than Just “Training” Programming mastery is more than just exercise; it needs to address and take into account a number of factors such as stress, rest, hydration, and nutrition. The greatest program in the world will fail if it only addresses exercise. Many other factors determine your capacity to perform and a poor outcome in one will have a domino effect on the others. Stress comes in many forms and is a result of work, family, etc. Stress can fatigue the body and deplete it of rest and recovery. The last thing your body needs when under high levels of stress is more stress. Programming mastery results in programs that reduce stress and energize the body. You cannot perform your best if you are sleep deprived. The training length and intensity will suffer compared to someone who is sleeping optimally. Your program needs to cater for these “tired” days and have a realistic outcome.
PRINCIPLE #2: Too Much of One Thing is Overkill (Making Programs Fun, Variable, & Challenging)
Rest is vital in any great training program. You need to have de-load periods and weeks where you are not always trying to seek a personal best. It is physically impossible to continually increase workout intensity without a rest period.
Specificity is important but you do need to ensure that there is balance in any program with time dedicated to soft tissue releases, mobilizations, and auxiliary exercises.
The best designed training program will fall short of its desired outcome if it doesn’t consider the nutrition required to support the training. It needs to consider important principles such as caloric intake, meal timing, macronutrient breakdown, and supplementation.
Professional athletes do not just practice their sport as their training regimen, they develop strength using weight training, they enhance their aerobic capacity by undertaking cardio, and they prevent risk of injury by doing specific core and balance training. You need to mix up your training or you will be at risk of over training or developing hindering compensations. Ensure you are challenging your body by incorporating movements through different planes of motion. Too many programs forget rotation or twisting and simply move forwards and backwards. You need to move side t o side as well as twist as activity demand for t his is great. You should also incorporate a variety of movement patterns that may range from basic crawling to complex movements such as Windups with
52 |
AUG | SEP
PRINCIPLE #6: Adapting & Adopting New Ways of Programming Programming mastery does not occur overnight. The best coaches, trainers and athletes are always inventing new methods of training, adopting new research, and not resting on their laurels. They know that mastery is a continually evolving practice that takes time and effort. If you adopt these 6 principles then you will be on the path to attaining program mastery. You need to address each one in detail before designing training programs. By doing so, you will see vastly improved training outcomes and results.
AUG | SEP
| 53
