DOCSLIB.ORG

The Laws of Strength

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
The Laws of Strength The Laws of Strength The Laws of Strength 1 The Laws of Strength This book is dedicated to my wife, Renata. You enable my pursuits, the good ones and the less worthy. The book is also dedicated to my family. I’ve been left a heritage of writing and doing things our own way. As it turns out, I was left an unshakeable sense of practicality too, a nice blend for bookbuilding. Many thanks to my various clientele: you have all inspired me ​ to write this book in one way or another. Thanks also to James Mayo, the amazing photographer that snapped the cover photo. Note that he made me look decent, despite the fact that I was standing barefoot in a field, holding a dirt-covered implement. 2 The Laws of Strength 3 The Laws of Strength Preface 8 The ConQuest Way 10 Chapter I 12 Why Lift? 12 Myths, Gifts and Whys 14 Myth #1: Resistance Training is dangerous. 16 Myth #2: Resistance Training requires you to lift weights. 16 Myth #3: Kids and the elderly shouldn’t lift weights. 17 Myth #4: Lifting weights compresses your spine. 18 Myth #5: Resistance training immediately makes you look like a bodybuilder. You will wake up one morning with forehead muscles and massive arms by accident. 19 Myth #6: Lifting makes you tight, stiff and inflexible. 19 Gift #1: Everything in life becomes a little easier. (Physically). 20 Gift #2: You can leave pain behind. 21 Gift #3: Everything in life becomes a little easier. (Mentally) 22 Gift #4: Time to prioritize you. 23 Gift #5: Quality of LIFE. 23 Gift #6: Clothes will always fit better. 25 Chapter II 28 Who Needs to Lift? 28 Case #1: The bodybuilder/powerlifter/experienced lifter that feels fairly content with their training. 28 Case #2: The middle-aged woman with zero lifting experience and declining physical performance. 29 Case #3: The elderly man that performed physical labour until retirement, but has been largely inactive since. 30 Case #4: The youth athlete with competitive goals. 31 Case #5: Average, looking to become above average. 32 Chapter III 36 The Laws of Strength 36 Law #1: Know Thyself 38 4 The Laws of Strength Law #2: Patience 42 Law #3: Aggression 46 Law #4: Progression 50 Endurance Training 53 Strength Training 53 Hypertrophy 59 Law #5: Regression 64 Law #6: Play the Game 68 Law #7: Perseverance and Consistency 72 Law #8: Practice, Don’t Compete 78 Law #9: The Body Is a Single Unit 82 Law #10: Embrace Physical Culture 86 Chapter IV 90 Where to Start 90 For Athletes, Competitors and Experienced Lifters 90 For Novices 91 For People Experiencing Pain 92 The Challenges 94 Basic Mobility Challenges 96 Child’s Pose 98 Sloppy Pushup 100 Forward Bend 102 Full Side Splits 103 Basic Stability Tests 104 In-Line Lunge 106 BirdDog 108 DeadBug 112 Capacity 116 Reverse Plank Hold 118 Plank Hold 120 Squat Endurance 122 Pushup Endurance 126 Walking 130 5 The Laws of Strength Chapter V 132 How to Finish 132 The Laws, In Stone Tablet Form 134 About the Author 136 6 The Laws of Strength 7 The Laws of Strength Preface This book is the product of experience in life and practice. The foundations for the book were laid in my youth, when I learned the value of being strong and my ability to influence my strength. I’ve been working on my strength since that time. The Laws of Strength needed to be written. The idea came from varied experiences I’ve had with patients and clients alike. Too many patients were in pain because they lacked basic structural integrity, or at least the willpower to use that integrity properly. Too many clients were strong in very specific ways, but not resilient as a whole. In an effort to avoid repeating myself in the clinic and gym, I started writing blog articles. It seems that the messages are getting through, but some of the messages need more legitimacy and permanence. The Laws of Strength implores you to improve yourself through strength training. Aging becomes a legitimate concern early in our lives. Despite ever evolving medical practices and technology, most people will start aching, feeling older, moving slower and cutting things from their lives at an early age. Not only is this unnecessary, it is the wrong way to go about increasing your chronological age. Through strength training, you can become more resilient, capable and happy. Even for the younger folk reading this, the foundations you lay now can help you or hurt you long term: there is no time like the present. The real impetus to start this book came from observing younger people in the gym: most have no idea what they are doing, but they sure think that they do. There aren’t enough therapists recommending serious strength training to patients. The practice is treated as though it is controversial or dangerous, but this is untrue when you perform as detailed in this book. More trainers need to remove their heads from their asses and take their practice seriously. The human body is a magnificent gift: this book is an effort to teach you how to honour and improve it. 8 The Laws of Strength 9 The Laws of Strength The ConQuest Way Our methods are a challenge, a call to action, and a way of life simultaneously. We, of the modern world, are lucky enough to be challenged by problems that didn’t exist for our predecessors. Trace your lineage back just a few generations and you will see that your forebearers were challenged as much by the external environment as they were by their own internal environment. They would succeed and fail at things, but the intention to succeed and work hard was present out of necessity. Failure was often a matter of resources and unforgiving surroundings. In the Information Age, our problems are illustrated by battery life and text-neck. We have greater abundance in all of the factors necessary for life, and we don’t make good use of them. We are surrounded by time and effort saving technologies, but we use our newfound free time to enjoy the technology more. Enjoying life certainly isn’t a bad thing. Enjoying technology isn’t inherently bad. However, many of our choices to seek out pleasure and comfort are leading us toward a precipice. The ConQuest Way is not the path of least resistance. It is the most efficient path to becoming able to handle anything. It is the most efficient way to become a strong, self-sufficient human being. We don’t hide from resistance, and we don’t glorify hard work that is applied in a foolish direction. The path that allows you to be happy, healthy and move towards actualization exists, but this path is full of resistance. Rather than avoid the path because you’ll need to fight your way through it, learn to love the fight. Engage in something challenging that strengthens you. Encounter difficulty and know that the solution will bring you new strength to help yourself and others. The ConQuest Way is not a lifting program, a diet or a self-help book. This is a way of life based around learning, applying effort, and continually growing. This is a call to return to a way of life that allowed our 10 The Laws of Strength ancestors to progress and build a better future for us. This is a call to improve on their mistakes and advance with our advancing technology. This book was written for those that need to understand resistance training. It’s written for the experienced trainee and the complete novice alike. In short, it is written for anyone that wants to make continual progress. It is written for those that are unhappy with declining standards of living. It is written for those that want more. Life is growth. If you aren’t growing, you aren’t living. Learn to continue your growth as a trainee and a person. The life of the student is one of humility, purposeful work and happiness. The life of the student is also one of difficulty and resistance. Living a fulfilling and purposeful life comes at a cost. There is no better analogy for this relationship than resistance training. You can take a frame riddled with frailties and make it stronger. Only through the methodical application of resistance and effort will this strength be achieved. It is no coincidence that this process also strengthens the mind. The will to act, the desire to become greater, and the ability to live your own life to its greatest potential all lie in the application of resistance. Choose to live your life. Choose to encounter resistance and difficulty on your own terms. Choose to grow from your effort. In the process of applying resistance, you’ll learn a lot about yourself and others. You’ll learn to grow as a person, and you’ll learn to help others grow as well. Our forebears left us a heritage of strength and perseverance. It is time we remember and honour that heritage with work of our own. Choose your challenges. Encounter resistance. Grow. Progress. Work. Live. Enjoy. 11 The Laws of Strength Chapter I Why Lift? This is a book about strength. In today’s world, I’m writing about a rare and valuable trait that few possess but everyone needs. If you are reading this, you may fear that you need to be stronger. You’re probably right. The practice of lifting weighted objects is ancient.
Load more

Recommended publications
  • ART Therapy - Active Release Techniques for Strength Athletes 1/26/10 9:57 PM
    ART Therapy - Active Release Techniques for Strength Athletes 1/26/10 9:57 PM Ads by Google January 26, 2010 Workout Programs Weight Workout ART Therapy - Active Release Techniques for Strength Athletes Yeast Free Diet by Mike Westerdal of CriticalBench.com Art Job Openings Fast Weight Loss Diet Enter Email - Muscle Explosion! Subscribe Sciatic Back Pain Relief Back2Life Sciatica Can Be Healed By Gentle Therapeutic Massager 12-Minute Back Endoscopy. No Invasive Surgery! Pain Solution www.LaserSpineInstitute.com www.GetBack2Life.com At some point or another just about every bodybuilder and athlete on the planet is bound injure himself. Luckily, for most of us they're usually minor and don't result in anything more than a slight inconvenience for a few days. Sometimes though-especially if you're a powerlifter, strongman or competitive athlete-they can stretch on for weeks or months and even bring your training to halt. Some strength athletes though, have found lasting relief for formerly debilitating injuries through a technique known as Active Release Techniques (ART). ART is a soft-tissue chiropractic technique that specifically targets the injured area. Feedback on ART has so far been very positive. Because of the way it's administered some people might say that ART therapy is a "massage," but make no mistake- it's not. ART therapy is a movement-based technique that is actually patented. It was Build The Super developed in the early- to mid-nineties by a Hybrid Muscle! Colorado Chiropractor P. Michael Leahy, DC, CCSP. He developed the technique after observing that his patients' symptoms were apparently related to changes in the soft tissue that he could actually feel with his hand.
    [Show full text]
  • Aobs Newsletter
    AOBS NEWSLETTER The Association of Oldetime Barbell & Strongmen An International Iron Game Organization – Organized in 1982 (Vic Boff – Founder and President 1917-2002) P.O Box 680, Whitestone, NY 11357 (718) 661-3195 E-mail: [email protected] Web-Site: www.aobs.cc AUGUST 2009 and excellence. I thank them all very deeply for Our Historic 26th Annual Reunion - A Great agreeing to grace us with their presence. Beginning To the “Second” 25 Years! Then there was the veritable “Who’s Who” that came Quite honestly, after the record-breaking attendance and from everywhere to honor these great champions and to cavalcade of stars at our 25th reunion last year, we were join in a celebration of our values. Dr. Ken Rosa will worried about being able to have an appropriately have more to say about this in his report on our event, strong follow-up in our 26th year, for three reasons. but suffice it to say that without the support of the First, so many people made a special effort to attend in famous and lesser known achievers in attendance, the 2008, there was a concern that we might see a big drop event wouldn’t have been what it was. off in 2009. Second, there was the economy, undoubtedly the worst in decades, surely the worst since Then there was the staff of, and accommodations our organization began. Third, there were concern about offered by, the Newark Airport Marriott Hotel. We had the “swine flu” that was disproportionately impacting a very positive experience with this fine facility last the NY Metropolitan area.
    [Show full text]
  • The Strongman Guide by Josh Thigpen
    THE STRONGMAN GUIDE BY JOSH THIGPEN ABOUT THE AUTHOR Josh Thigpen is a Pro Strongman who has qualified for Worlds Strongest Man 5x. He has competed in over 60 competitions over the last 15 years with more than 50 of those being pro competitions and has stood on the podium of many international competitions. He is the creator and author of the revolutionary training program The Cube Method For Strongman & co-author of The Performance Nutrition Encyclopedia both of which you can get in the Starting Strongman Store. Follow on Instagram @Josh_Thigpen Facebook https://www.facebook.com/JoshThigpen23/ Twitter @Joshua_Thigpen For online custom training program and coaching e-mail [email protected] DISCLAIMER The information herein is not meant to replace the advice, diagnosis or treatment of a medical professional. Always consult a medical professional before beginning any exercise or nutrition plan. Any information within the Strongman Guide is for informational and educational purposes only and any use thereof is at your own risk. STRONGMAN HISTORY There is no better way to begin a complete guide to strongman than with the history and origin of the sport itself. On some level strongman has existed as long as man has existed. Humans have always had to lift rocks and logs, or carry loads of wheat or wood on their back etc. Further down the line in history we had to move ships by rowing with oars on a boat, or pull heavy loads with ropes. Human strength in its rawest most functional form has always been important for our survival. Ancient stories of strongman like Samson in the bible and the Greek myth of Hercules has captivated us for centuries.
    [Show full text]
  • Daily Undulating Periodization Spreadsheet
    Daily Undulating Periodization Spreadsheet Haughtier and watercress Vasily still resets his coryzas pointlessly. Enervative Reed booby-trapped indiscernibly. Preclassical Phil abridged clammily while Greggory always recondition his horoscopes factorizes adown, he overcompensate so dispersedly. Do not a much weight being done and more on your daily undulating periodization This is commonly practiced as Daily Undulating Periodization DUP where a lifter could sit the chair lift or multiple times per value but. Ought to overturn the spreadsheets offer to either you are not completing the best done for sure you cease using spreadsheet. General strength and progressive overload are factors in increasing bar weight, awesome article, can only take you so far because they are meant for a general athlete and not YOU. Well as periodization models on this is daily training spreadsheet itself, periodized training should have. Keep track of class attendance on your mobile device using simple Attendance Records. So from a programming standpoint, the high level of volume makes it a great powerbuilding program as well by optimizing hypertrophy. We've turn some are excel spreadsheets to adultery you withdraw your favourite sports. As a result, at the end of our warm ups, and intensity on Fridays. David laid dup program free download My blog. Looking to get ugly then said, daily undulating periodization spreadsheet. The year of Powerbuilding Thus powerbuilders are essentially bodybuilders who have decided that they want there be stable strong as possible do they are powerlifters who have decided to prioritize aesthetics as shabby as important To the layperson it often seem like were two goals should go was in hand.
    [Show full text]
  • Handbook of Sports Medicine and Science Strength Training for Sport IOC Medical Commission Sub-Commission on Publications in the Sport Sciences
    Handbook of Sports Medicine and Science Strength Tkaining - for Sport EDITED BY William J. Kraemer PhD The Human Performance Laboratory Department of Kinesiology Neag School of Education University of Connecticut Storrs, CT, USA Keijo Hakkinen PhD The Neuromuscular Research Center Department of Biology of Physical Activity University of Jyviiskyla Jyvaskyla, Finland b Blackwell Sclsnce Handbook of Sports Medicine and Science Strength Training for Sport IOC Medical Commission Sub-Commission on Publications in the Sport Sciences Howard G. Knuttgen PM (Co-ordinator) Boston, Massachusetts, USA Francesco Conconi MD Ferrara, Italy Harm Kuipers MD, PM Maastricht, The Netherlands Per A.F.H. Renstrom MD,P~D Stockholm, Sweden Handbook of Sports Medicine and Science Strength Tkaining - for Sport EDITED BY William J. Kraemer PhD The Human Performance Laboratory Department of Kinesiology Neag School of Education University of Connecticut Storrs, CT, USA Keijo Hakkinen PhD The Neuromuscular Research Center Department of Biology of Physical Activity University of Jyviiskyla Jyvaskyla, Finland b Blackwell Sclsnce 0 2000 by The right of the Authors to be DISTRIBUTORS Blackwell Science Ltd identified as the Authors of this Work Editorial Offices: has been asserted in accordance Marston Book Services Ltd 9600 Garsington Road, Oxford OX4 2DQ with the Copyright, Designs and PO Box 269 350 Main Street, Malden Patents Act 1988. Abingdon, Oxon OX14 4YN MA 02148 5020, USA (Orders: Tel: 01235 465500 54 University Street, Carlton All rights reserved. No part of
    [Show full text]
  • Vic Boff: the Old Game's Best Friend: Face-To-Face—And by Proxy
    THE JOURNAL OF PHYSICAL CULTURE Volume 7 Number 4 April/May 2003 Vic Boff: The Old Game’s Best Friend: Face-to-Face—and by Proxy Al Thomas My dear friend, Vic Boff, wasn’t the sort of man heroes. We’ve had phone conversations, over the years, we associate with rebuke of any sort, public or other- about virtually every aspect of the strength sports, not to wise, yet despite the unlikelihood of the notion, my long mention life generally and its vicissitudes. (How very friendship with this great and kindly legend of our Game special his wife of fifty-nine years, Ann. must be to have had its origin in his heated rebuke of remained his loving other-half after me—in public no less. It was meted decades of phone bills that had to be out about fifty-six years ago at a York utterly staggering.) We talked by the picnic and was the very first time we hour about the almost-fifty ever exchanged words, even though Manhattan, Bronx, and Brooklyn by that time I’d often eavesdropped fight clubs: about “Sailor Tom” on his conversations whenever our Sharkey and “Ruby Robert” contest-going and picnic-going coin- Fitzsimmons—about the incompara- cided. ble Dempsey and Canzoneri and Not an auspicious beginning Ross and Leonard—the “tremen- for a friendship which, over the many dous,” if long forgotten, club fight- decades, deepened and matured, ers of his Brooklyn boyhood (each enriching my life with Vic’s hard- named and lovingly remembered)— earned wisdom about the Game we and, of course, although his enthusi- both loved so much: its heroes and asm always trailed-off a bit.
    [Show full text]
  • Strength Training with High Frequency
    Impulse Strength & Fitness White Paper Strength Training with High Frequency Maximise strength, lean muscle mass, and general fitness by challenging the common wisdom in modern strength training by Matthew Perryman, CSCS July 2010 White Paper: Strength Training with High Frequency Impulse Strength & Fitness Abstract In modern strength & conditioning circles, the principles of training stress and recovery are often taken as axiomatic, born out by both academic research and practical experience. That said, we have precious little formal knowledge regarding how to maximize training variables, and limited information on the body's recuperative powers. Most of what we take for granted as fact is extrapolation and speculation. In this white paper I wish to discuss the common assumptions regarding training stress and recovery, explore reasonable criticisms of those assumptions, and to lay out a programming strategy that can take advantage of a modified understanding of these factors. What We (Think We) Know Strength athletes rely on common styles, modes, and methods of training. For these purposes, anyone who relies on weight training to develop strength as a primary goal will be considered a strength athlete. This includes powerlifters, Olympic weightlifters, throwers, shotputters, strongmen, & bodybuilders. Modern strength programs derive from a handful of shared sources, namely a handful of books that detail Soviet-era knowledge and practice; trends in Western strength training that developed in the 20th century; and contemporary re-interpretations that have emerged from the combination of the first two sources. Very little is derived from current sport and exercise science in terms of practical application. Professional organizations issue routinely issue position statements on the subjects of programming and periodization, and while research is ongoing, those stances inevitably default to the three sources listed above.
    [Show full text]
  • 2019 All-American Booklet
    2019 ALL-AMERICAN STRENGTH AND CONDITIONING ATHLETES OF THE YEAR The NSCA All-American Strength and Conditioning Athletes of the Year program recognizes those collegiate and high school athletes, whose athletic accomplishments, in the opinion of their strength coach, reflect their dedication to strength training and conditioning. These athletes are also recognized for their academic and personal accomplishments and their integrity as student-athletes. Table of Content Click on a sport below to jump to that section. College High School Baseball Baseball Basketball Basketball Cheerleading Football Diving Golf Field Hockey Hockey Football Lacrosse Golf Multiple Sports Gymnastics Rowing Hockey Soccer Lacrosse Softball Multiple Sports Swimming Olympic Weightlifting Tennis Rowing Track and Field Rugby Volleyball Soccer Wrestling Softball Swimming Tennis Track and Field Volleyball Water Polo Wheelchair Basketball Wrestling NSCA Mission Statement As the worldwide authority on strength and conditioning, we support and disseminate research-based knowledge and its practical application to improve athletic performance and fitness. Editorial Note Information for the NSCA All-American Booklet is provided verbatim from the NSCA sponsor coach via an online nomination form. NSCA staff conducts some editing; however, athlete names, statistics, and comments are considered accurate at the time of submission. TABLE OF CONTENT 2019 ALL-AMERICAN STRENGTH AND CONDITIONING ATHLETES OF THE YEAR Catawba College compete at a high level. In addition to his Mike Manoogian weight room dedication, Riley has good 3rd Base grades and is pursuing graduate school. Senior ~Ben McConnell Mike is one of the hardest working athletes on his team and on campus. He is Dallas Baptist University constantly searching and inquiring for ways Jarod Bayless to get better and improve performance on Pitcher the field and in the weight room.
    [Show full text]
  • Alex Viada's "The Hybrid Athlete"
    ALEX VIADA THE HYBRID ATHLETE BY ALEX VIADA THE HYBRID ATHLETE BY ALEX VIADA BEFORE YOU PURSUE ANY PHYSICAL FITNESS PROGRAM, ESPECIALLY ONE AS INTENSE AS THIS ONE. PLEASE CONSULT A DOCTOR. THIS BOOK MAY NOT BE REPRODUCED, TRANSMITTED, OR RECORDED IN ANY FORM WITHOUT PERMISSION FROM THE AUTHOR. COPYRIGHT 2015 ALEX VIADA & JUGGERNAUT TRAINING SYSTEMS. ALL RIGHTS RESERVED. TABLE OF CONTENTS INTRODUCTION & HISTORY 11 HYBRID TRAINING DEFINED 19 NECESSARY PHYSIOLOGY 24 MUSCLE STRUCTURE 25 MUSCLE STRENGTH 29 PHYSIOLOGY OF METABOLISM AND ENERGY SYSTEMS 32 GENERAL VERSUS SPECIFIC WORK CAPACITY 48 CRITICAL COMPONENTS OF STRENGTH TRAINING 53 CRITICAL COMPONENTS OF ENDURANCE TRAINING 62 CUTTING OUT THE NOISE: ELIMINATING THE WASTE 71 SPORT SPECIFIC TRAINING 82 THE MILITARY ATHLETE 83 THE HYBRID ATHLETE 4 FUNCTIONAL FITNESS COMPETITION 92 CONDITIONING FOR THE STRENGTH ATHLETE 103 SPECIAL ENDURANCE FOR LARGER ATHLETES 112 PERFORMANCE CONSIDERATIONS 121 STRENGTH FOR THE ENDURANCE ATHLETE 126 SPECIAL STRENGTH SPORT CONSIDERATIONS 136 DESIGNING A PROGRAM 149 NUTRITIONAL SUPPORT FOR HYBRID TRAINING 167 MACRONUTRIENT REQUIREMENTS 175 HYDRATION 183 APPENDIX A — TRAINING PROGRAMS 193 APPENDIX B — BEER PAIRINGS 230 APPENDIX B — BIBLIOGRAPHY AND RECOMMENDED READING 236 THE HYBRID ATHLETE 5 FOREWARD For many years it has been widely accepted in the athletic and fitness communities that strength and endurance are physiologically opposed to one another and therefore, cannot be simultaneously trained and developed. Strength athletes and bodybuilders believe endurance work weakens them and strips them of their precious muscle mass. Endurance athletes believe strength work will add unnecessary weight from increased muscle and slow them down. I did not grow up in the athletic or fitness communities.
    [Show full text]
  • Deadlifts and the Strength Athlete Bill Starr Explains Why All Lifters Should Do Deadlifts
    Deadlifts and the Strength Athlete Bill Starr explains why all lifters should do deadlifts. Then he explains how you should do them. By Bill Starr May 2012 All images: Mike Warkentin/CrossFit Journal Warkentin/CrossFit All images: Mike It seems that there are two distinct schools of thought when it comes to deadlifts. On one hand, there are those who believe that the lift is a necessary part of the process of getting stronger, while another group of coaches and athletes shun them altogether, stating that the slow movement does not carry over to high-skill movements like the clean and snatch. That latter group believes that instead of laboring over a heavy deadlift, athletes should be doing dynamic exercises like power snatches and cleans and snatch- and clean-grip high pulls. 1 of 9 Copyright © 2012 CrossFit, Inc. All Rights Reserved. Subscription info at journal.crossfit.com CrossFit is a registered trademark ® of CrossFit, Inc. Feedback to [email protected] Visit CrossFit.com Deadlift ... (continued) In many collegiate and scholastic strength programs, the (I say almost any exercise because there are a few that I athletes are not allowed to deadlift because the coaches never recommend doing, such as presses behind the neck consider it too dangerous for younger athletes—too risky or chinning behind the neck. These force the shoulder to to the lower back. This is still the opinion of many author- be placed in jeopardy because the shoulder joints are not ities in strength training: better to do an exercise that is designed to handle those positions, especially when there safer than one that puts the body in peril.
    [Show full text]
  • Ultimate Guide to Kettlebells
    Marathon-Crossfit Ultimate Guide to Kettlebells After Testing multiple variations myself this is the ultimate free introduction to the topic made with Table of Contents 1. Introduction 2. About The Author 3. The basics 4. Can I kettlebell train everyday? 5. How many sets for the kettlebell? 6. How many kettlebell swings? 7. Which kettlebell should a woman start with 8. The Science 9. Where do kettlebell swings target? 10. Why is kettlebell training so effective? 11. Will kettlebell swings burn fat? 12. Will kettlebells get you ripped? 13. Can kettlebells build muscle? 14. Can kettlebell swings replace squats? 15. Can kettlebell swings replace deadlifts? 16. Can kettlebell swings hurt my back? 17. The Purchase 18. Which kettlebell weight should I buy? 19. Where to buy kettlebell sets? 20. Be up to date Introduction The ultimate guide to Kettlebells summarizes three years of experience with kettlebells as an accessory movement to a powerlifting schedule. You will find instructions on how to swing, how often to exercise and how to acquire kettlebells yourself. Kettlebells are often overlooked by strength athletes and martial artists alike. Increasing your maximum strenght is tempting, but it is not everything. In addition to absolute strength you need to develop strength endurance, explosiveness and grip strength. The kettlebell helps you reach these goals without being too technical in its use. Key Subjects This eBook will show you how to get started and progress to pro level in kettlebells: You will learn how to swing better than most poeple You will learn to master the turkish get up You will learn when kettlebells are harmful and how to avoid these scenarios I hope you enjoy the read.
    [Show full text]
  • Pavel Tsatsouline
    News From The Publisher I was fascinated by Chris Mays, RKC’s article (Pages Kettlebells receive national 40-41) which shows how jail inmates have developed media attention strength programs that have much in common with Pavel’s best advice! I know Chris quite well, as he has ongratulations to Sarah Lurie, owner of IronCore attended many of my local qigong classes. A heckuva La Jolla and one of our most active RKCs for guy. Chris is a Use of Force instructor and truly knows C being featured in a recent issue of Newsweek— whereof he speaks when it comes to applying strength alongside a photo of our 4kg kettlebell. Sarah has been training to confrontational situations. Dragon Door doing a terrific job in getting the word out about the benefits of kettlebells and is running a very successful The legendary Dan John (Pages 66-67) really cracks me Publications presents operation—I encourage you to check it out at up… I love his humorous and brutally honest style. Dan www.ironcorelajolla.com. contributes an inspirational piece about the mysterious kettlebell “what the hell effect”… and how it allowed Hard-Style Other big plugs have come from Experience Life him to achieve a significant new PR in his worst www.hard-style.com magazine, Vogue, and the LA Times. Since Pavel and throwing event—the javelin. Good stuff! www.dragondoor.com Dragon Door introduced kettlebells to the United States four years ago we have seen a phenomenal growth in And of course, no one loves kettlebells more than their use.
    [Show full text]