3M Dec2011 LQ-2

My Mad Methods
Unconventional Training Magazine

October/November 2011 - MyMadMethods.com
Unconventional Training, Unconventional Tools, Unconventional Results
free workout videos, exercise demonstrations, articles, workout plans, & more!
unconventional til' the end of time

How are you preparing for the end of the world? According to the Mayan Calendar (and a bunch of goofballs), the world is coming to an end in 2012. If it does, is your body fit enough to endure the rigors of survival? How long can you hang from a ledge? How far can you hike? Can you make that miracle jump over the ravine? Can you lift that fallen beam off your leg and get away? Do you even have a chance? Of course you do! Join the My Mad Methods Unconventional Fitness Community Online and access hundreds of workouts, articles, forums, blogs, videos, plans, and more!
www.mymadmethods.com
Features
12 Product Review
Grip4orce
13 Product Review
Contents
12
AeroShot Pure Energy / Jungle Gym XT

14 Product Comparison 16 Strength 18 Agility
Atlas Stone Molds: Hybrid vs Slaters Atlas Stones: Caveman Strength Training to Avoid Zombies
Climbing, Crawling, Running, & Jumping
20 Conditioning 24 Conditioning
High Frequency Training for Survival Magnitude 8.9: Survive & Thrive
28 Conditioning
24
16
3 Challenges: Test Your Will to Survive

32 Overall Fitness
Hard to Kill:
36 Editorial 40 Skills
5 Attributes that Could Save Your Life
Girevik as Warrior
Post-Apocalyptic Survival
20
Similarities & Differences Between GS & Martial Arts
36
Filipino Martial Arts

42 Strength
Improving the Primal Art of Climbing

46 Strength
I Am Legend Urban Survival

50 Conditioning 52 Conditioning
Emergency Survival
Pulling Power, Ballistic Conditioning, & Grip Strength
Stranded in Bolivia:
Earning the Right to Stay Alive
32 52
54
Physical Preparation Plan

54 Agility
Riot Navigation: Dealing with a Riot

Other Content
6 8 9 10
Contributors Uncoventional Gyms Online Update Gear Guide
4 / MyMadMethods t Dec/Jan 2012
MY MAD METHODS MAGAZINE Published by My Mad Methods LLC EDITOR Mark de Grasse mark@mymadmethods.com CONTRIBUTORS Anthony Eisenhower Anthony Mychal Dave Hedges Shane Heins Alex Zinchenko Shawn Mozen David Elkins Timothy Bell Jon Celis Nico Rithner Greg Mihovich Tom Furman Trent Bender INQUIRIES mark@mymadmethods.com
Issue 9
Letter from the Editor
ike every issue of the My Mad Methods Magazine, we created a theme to point our Contributors in a particular direction. Just like usual, theyve created a list of articles that are both true to the survival theme and beneficial for anyone looking to build functional strength, conditioning, and agility. Some have used their personal experience with survival (check out Nico Rithners article about being stranded in Bolivia or Greg Mihovichs lessons from the fall of the Soviet Union) while others have looked at the necessary components of fitness to deal with the rigors of sustained hazardous situations (check out Shane Heins earthquake article or Alex Zinchenkos ideas on high frequency training). When you read these articles, remember that the obective is to get you fit enough to survive, not provide you with the myriad of skills youll need to actually survive. For example, just because you can get stronger from performing advanced kettlebell drills, you wont necessarily be able to fight, hunt, build, organize, and prepare for a zombie attack (or, more likely, a massive earthquake). Its up to you to gain those skills yourself. We just want to make sure youre fit enough to run when you need to run, climb when you need to climb, lift when you need to lift, and push yourself when you need to push yourself. The Online DVD features a section of Tom Furmans Concrete Conflict & Conditioning DVD. The video includes lessons concerning self-defense as well as several innovative kettlebell kettlebell exercises for conditioning and agility. As always, we appreciate your feedback and contributions to both the magazine and the website. If you have suggestions for product/DVD reviews, new training methods, workouts, or just cool stuff in general, wed love to hear them! Go to MyMadMethods.com or send me an email directly at mark@mymadmethods.com. If you need more help learning the techniques and exercises featured in this issue, please consult a professional. We have an online database of both unconventional trainers and gyms, so check it out and get moving! Good luck with your training...
Mark de Grasse is the founder and owner of My Mad Methods, an organization (online community & published magazine) dedicated to unconventional training methods like kettlebells, sandbags, battling ropes, macebells and more. Mark is a certified trainer, but spends most of his time travelling the country interviewing, taping, and learning from the the top unconventional trainers in the industry. Mark is the editor, graphic designer, writer, photographer, and sometimes even a model for the My Mad Methods Magazine, a publication with subscribers in over a dozen countries. Mark also manages and designs MyMadMethods.com, an online resource for unconventional fitness (including exercises, workouts, articles, trainer & gym directories, etc) and online community with thousands of members. Find out more about Mark at:
MyMadMethods.com/home/about-mark
Cover photo of Michael Anello by Michael Modecki (www.Modecki.com).
DISCLAIMER: My Mad Methods Magazine is a My Mad Methods LLC Publication. My Mad Methods LLC (MMM), 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 this magazine, you should consult a physician before using these products or services or applying these exercise techniques. COPYRIGHT: 2011 My Mad Methods 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 My Mad Methods LLC may be obtained for any other use of materials.
Dec/Jan 2012 t MyMadMethods / 5
Contributors
Shane Heins Trent Bender
Jonathan Celis
Anthony Mychal
Tom Furman
Eisenhower
David Elkins
Contributors
Dare to Evolve www.DaretoEvolve.tv Owner and Founder of Gymnos Evolution and Dare To Evolve. Staying true to the evolutionary process, Gymnos Evolutions slogan: Dare To Evolve, has sprung forth from its cocoon to stand on its own two feet, becoming what GE was growing into. Fitness today, while trying to address our total well-being, seeks to fix what is perceived as broken or missing and build up from there. 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.
shane heins
BenderBuilt Training www.Psychology4Strength.com Over 10+ years in bodybuilding & athletic training, nutrition & diet, supplement specialist, Trent works with athletes of all ages and levels who want to get stronger, faster and more explosive for their sport as well as with the average Joes who still want to train hard and be in kick ass shape.
trent bender
AbsoluTraining www.AbsoluTraining.com Jon Celis is an elite fitness professional who specializes in real world fat loss. His degree in Kinesiology and reputable certifications has led to his success in becoming one of the newest yet profound trainers in Southern California.
jonathan celis
Evolutionary Athletics www.AnthonyMychal.com Anthony Mychal has a Masters degree in Health and Physical Education from Indiana University of Pennsylvania, and a Bachelors degree in Health and Physical Activity from the University of Pittsburgh, where he was lucky enough to study under James Smith and Buddy Morris. Anthonys passion for fitness began in 2001 when he stumbled across an underground sport - now called tricking - that consists an aesthetic blend of flips, kicks, and twists. Currently, he spends his free time writing for his blog and other publications.
anthony mychal
www.TomFurman.com Tom Furman is the creator of the popular DVD: Concrete Conflict & Conditioning and the Activate Your Dynamic Range of Motion DVD which introduces Toms excellent program of flexibility. Tom was one of the first American trainers to become RKC certified for Kettlebell Training in the USA, and is quoted twice in The Naked Warrior by Pavel Tsatsouline, the founder of RKC.
tom furman
Brood 9 Martial Arts www.Brood9.com Head instructor Anthony Eisenhower has over 15 years of experience studying, practicing and teaching martial arts including Muay Thai, Tae Kwon Do, Coju-jitsu, Capoeira, Kenpo Karate, Gung Fu, Brazilian Jiu-Jitsu, and Pankration. He competed in full contact Kickboxing, Pankration and MMA. Anthony also performs stunt and fight choreography for music videos, commercials and various film and television projects; past projects include Alias and Mighty Morphin Power Rangers.
anthony eisenhower
Info on Facebook David Elkins has trained in striking and grappling martial arts for over thirty years and holds a third degree black belt in Uechi-Ryu Pangainoon Classical Chinese-Okinawan self-defense. He began strength training at age 16, and for the past five years has been the United States GS Champion in the senior, 85 and 90kg weight division, 16kg giri, with competition PRs of 130 jerks and 220 snatches.
david elkins
Dave Hedges
Wild Geese Fitness / Wild Geese Martial Arts www.WG-Fit.com Dave Hedges is the founder, owner, and instructor of Wild Geese Personal Training & Combat Fitness and Wild Geese Martial Arts. Dave has a certification from the IKFF, hes a National Level Kettlebell Coach under Vasily Ginkos IUKL-IKSA, a 2nd Dan Ed Parkers Kenpo, 1st Dan Wado Ryu Karate, Instructor Doce Pares Multi Style Systems, and also a Security Consultant. He uses his experience and expertise to get people into shape using kettlebells and other unconventional methods and gear.
dave hedges
Shawn Mozen Mark de Grasse Greg Mihovich
Underground Gym www.UndergroundGym.com Greg Mihovich is the owner and head trainer of the Underground Gym. With a lifetime of experience in martial arts and fitness, Greg utilizes multiple disciplines to enhance the athletic performance of his clients. His innovative approach to training has led to the development of the Compound Conditioning method.
greg mihovich
My Mad Methods www.MyMadMethods.com Mark de Grasse is the founder and owner of the My Mad Methods Magazine, a publication dedicated to unconventional training methods like kettlebells, sandbags, battle ropes, macebells and more. Mark has a range of certifications from different conventional and unconventional training organizations including the Association for Tactical Strength & Conditioning Instructors, Combat Kettle-Jitsu Instructor Organization, and the National College of Exercise Professionals. Agatsu, Inc. www.Agatsu.com Shawn Mozen is the owner of Agatsu Inc, the company that first introduced Kettlebell training in Canada. Agatsu has over 700 trainers in countries around the world who practice Shawns unique system that emphasizes mastery of movement. Recognized world wide as an authority on kettlebells, martial arts, and functional fitness, Shawn has appeared on US and Canadian TV shows such as VH1s Celebrity Fit Club, Miami Ink, The Gill Deacon Show, and Off the Record.
mark de grasse
shawn mozen
Nico Rithner
Colorado Kettlebell Club / ATSCI www.ColoradoKettlebellClub.com / www.ATSCI.org Nico Rithner is the Colorado Kettlebell Club Head Coach. From this post he trains the general public to achieve multiple fitness and athletic goals and serves Glendale Rugby men team (Raptors) as Strength and Conditioning Coach. Coach Rithner, founded USA Kettlebell Lifting, a non-profit organization devoted to promote the American Rules Kettlebell Sport and other Kettlebell sporting activities, such as Girevoy Sport.
nico rithner
Timothy Bell
Jungle Fit www.Jungle-Fit.com Timothy Bell is the founder of Jungle Fit - Personal Training. He has been involved with fitness and health his whole life and comes from a family of fitness enthusiasts and martial artists. With over 10 years of martial arts experience, an extensive knowledge of bodyweight strength conditioning, and kettlebell training, Tim knows how to get you the body and life you want! He prides himself on a oneofakind personal training experience that is simply that ... personal.
timothy bell
Alex Zinchenko
Rough Strength www.RoughStrength.com Alex Zinchenko is a strength athlete, coach, fitness journalist, founder and owner of RoughStrength.com. His main goal is to help people reach their fitness goals rough, in other words, using as little equipment as possible. His primary specializations are bodyweight strength training, kettlebells and sandbags. His key features are old-fashioned honesty, open-mindedness, experimentalism, straight-to-your-face approaches, and zero tolerance to modern fitness fluff. Dec/Jan 2012 t MyMadMethods / 7
alex zinchenko
Gyms
Mountain Athlete is the premier training gym in the world for mountaineers, climbers, big mountains skiers, adventure racers, snowboarders, professional snowmobile racers, explorers, and alpinists. Here, we are on new ground for mountain sports. There is little tradition for mountain athletes to seriously train in a gym setting in preparation for their sport or expedition. Traditionally, they have trained by simply doing their activity complemented by long slow endurance trail runs, bike rides, or other endurance cross training. We believe that these days are coming to an end. Mountain athletes who rise to the cutting edge of their sports will need to build a foundation of strength and conditioning on top of their mountain skills. The training at Mountain Athlete is leading this charge. Our training is designed to increase the mountain athletes horsepower, stamina, durability, and mental toughness. Our hybrid programming builds an elite level foundation of Base Fitness, on top of which we build blocks of sport-specific strength and conditioning. Mountain Athlete is a private gym located in Jackson, Wyoming. Most of our work in Jackson is with professional mountain athletes. We do have a limited number of slots available for local recreational athletes.
Uncoventional Gyms
mountain athlete
Head Trainer: Rob Shaul Website: MountainAthlete.com Address: 3535 South Park Drive Jackson, WY 83001 Phone: 307.200.1968
Regarded as one of LAs premier gyms PKG Training Center provides fighters and fitness enthusiasts alike with top notch Brazilian Jiu-Jitsu, Muay Thai, Mixed Martial Arts, and Boxing instruction. Opening in early 2008 the facilities are state of the art, clean, and provide an atmosphere that is conducive to training hard and reaching your goals. Whether youre a professional fighter, trainer, or just looking to get into shape PKG Training Center will meet and exceed your needs!
pkg training center
Website: PunchKickGrapple.com Address: 8954 Ellis Ave. Los Angeles, Ca 90034 Phone: 310.280.3800
PKG is a team of experienced, professional, and motivated trainers that offer unparalleled results in a clean, fun and energized environment. We also have a professional MMA Fight Team that has produced many of the sports top contenders and several championship belts. Instructors include: Ed Wedding: Ed Weddings vast experience of trainng stretches over 20 years. He is a former United World Muay Thai Champion, Western Regional Stickfighting Champion, and Amateur Shoot Wrestling Champion. Chad Savage George: Chad is a full time trainer and teacher and is a top ranked Bantamweight in the world, BODOG FIGHT Veteran, TFA Batamweight Champion, and Pro MMA fighter with an 12-6 record.
Mike is well known across the world for some of his amazing strength feats. Some of these include a 1,500# partial rack pull @ 202# bodyweight, bending horseshoes with his bare hands, bending spikes, a seated 300# Neck raise, Situps with 400# on his chest for reps, allowing a 5/8 piece of 4ft steel bar to be bent across the front of his throat and even performing the very dangerous Hangmans noose where Mike hung himself with a noose to demonstrate his insane neck strength.
the machine shop
Head Trainer: Rob Shaul Website: MiketheMachine.com Address: 1424 SHWY 27 Suite F Somerset KY, 42501 Phone: 606.305.9505
Before we get our athletes/clients onto the weights, we first have them go through a general physical preparedness program (GPP). GPP is the development of aerobic and anaerobic capacities before a client gets to moving weights. Having our athletes and clients develop through this program allows us to build a proper more stable foundation for us the coaches to better develop the strengths and weaknesses. At the Machine Shop Training Systems we will also incorporate the repetition effort method for muscular coordination and hypertrophy (improvements in muscle size). The exercise tempo is controlled as well as the ideal repetitions by our knowledgeable coaches.
Visit My Mad Methods at the LA Expo
My Mad Methods will be exhibiting at the 2012 Los Angeles Fitness Expo on January 29/30th 2012. The company has partnered with several Contributors of the magazine including John Wolf (owner of Wolf Fitness Systems and creator of Evolution Kettlebell Groundwork), Anthony Eisenhower (owner of Brood 9 Martial Arts), and Joey Alvarado (owner of Socal Mixed Martial Arts & Fitness and creator of Kettle-Jitsu). Each Contributor, along with My Mad Methods owner and editor Mark de Grasse, will be demonstrating various unconventional training methods including kettlebells, sandbags, sledgehammer/macebells, calisthenics, and suspension training. A schedule of demonstrations will be posted several weeks before the expo. The My Mad Methods/Wolf/Brood 9/Socal MMA booth will be located across from the Gracie US National Jiu Jitsu Tournament. Dont miss it! Find out more at www.LAFitnessExpo.com.
New Contri b utor Forum: Get All Your Questions Answered by Professionals
In an effort to enhance the connection between professional and trainee, well be adding a new section to the My Mad Methods Forum for each of the Contributors featured in the My Mad Methods Magazine. Readers will be able to easily go online and submit questions to the Contributors regarding articles, workouts, exercises, demonstrations, techniques, equipment, or any other thought that arises from each Contributors content. When a question is submitted, the Contributor will receive an email notification and respond as soon as possible. Since each Contributor volunteered to be included in this new forum section, we expect the connection between them and each reader will be vastly enhanced. Beyond simply answered questions, we also expect that this communication between fitness professionals and the rest of the unconventional fitness community will lead to new ideas, better explanations and training techniques, and possibly even new methods. Ask your question at www.MyMadMethods.com/Community/Forum
Start Contributing!
Were constantly looking for new articles, workouts, videos, gyms, plans, and exercises for the magazine and website. If youre a trainer, coach, or enthusiast, go online and submit your stuff today! Go to mymadmethods.com/community/contributor-submissions
Get Involved!
We have over 10,000 members online! Start sharing your ideas with the unconventional training community! Rate workouts and exercises, post blogs, join in forum discussions, and find people who share your interest in training! Get going at: mymadmethods.com/community Did YOu kNOw? My Mad Methods Members receive updates whenever new workouts are posted. Sign up now at
MyMadMethods.com
Online
Online
Gear Guide
Gear Guide
Slack Bow 1500

The SlackBow is a Dynamic Athletic Balance training device with an extensive and growing training protocol exclusively for SlackBow owners. Dynamic Athletic Balance training can improve athletic performance, vertical leap, PRs, and overall body control. Science has proven that balance-challenging exercises are key to maintaining endurance, strength, agility, speed, wellbeing, and longevity. The Slack Bow can stimulate your mind, balance your body, and challenge your athleticism. It is easy to assemble, made out of steel, and designed for an athlete of up to 350 pounds.
Price: $1,495.00 Url: www.SlackBow.com
Jaco Clothing Training Jacket

JACO is an elite performance sports brand that designs apparel for the training disciplines and emerging culture of a new breed of athlete. This full zip training jacket features contrast, flat-lock stitching and aerated panels for a clean athletic look. Displays a small Jaco logo on the back left shoulder. It also features fleeced face lining, ribbed collar and cuffs, low-profile side pockets, aerated back panels, and an extremely affordable price for the quality and durability. Price: $69.99 Url: www.JacoClothing.com
AeroShot Pure Energy

AeroShot delivers an airborne shot of instant energy. A quick hit of caffeine mixed with B vitamins thats ready anytime, anyplace. The delivery is easy! Check out the My Mad Methods Review of this product as a pre-workout supplement on Page 13 and find out about a free sample.
Grip4orce Flex
Ready to enhance your grip strength? Grip4orce spreads weight evenly for reduced negative joint strain, contains an internal polymer resistance core, features anti-slip tread, and forces your hand into an active grip state. It will convert kettlebells, sledgehammers, bars, and dumbells into a larger 2 diameter. It can even be used as a stand alone hand grip training device! Get ready for crazy thumb, finger, hand, and forearm strength! Price: $39.95
Url: www.Grip4orce.com
Price: $2.99 Url: AeroShots.com
Get Some Combat T-Shirts

Get Some Combats goal is to put out quality apparel with a genuine military inspired theme. Militaries have always used martial arts on the battlefield and our designs reflect that tradition. Get Some Strives to bring the warrior spirit alive for you to proudly wear. The design on the left is called Killer Mans Son. The text readsIm not the Killer Man, Im the Killer Mans Son, but Ill do the Killin til the Killer Man comes.
Price: $25.00
Url: www.GetSomeCombat.com
Do you have an innovative fitness product, supplement, or other item? It could be featured here! Contact us at reviews@mymadmethods.com
Blank Slate Climbing System

Do you want to work on your grip, forearm, finger, shoulder, and back strength while also enhancing your climbing skills from the comfort of your home? If so, you need to check out the Blank Slate. The beauty of working on a small home board or hangboard is that its well suited to short sessions. Little and often is what reminds your fingers to stay strong. There are two common circumstances where its really useful: for those who can only spare enough time to get real climbing done a couple of times a week, but can only spare 30 minutes on more days, and for those who climb a lot and have done so for many years. Their biggest limitation is stimulating the body aggressively enough to keep getting stronger. Look for the My Mad Methods Review of the Blank Slate in the February/March 2012 Issue. Price: $129.00 Url: www.BlankSlateClimbing.com
BXR eX Punching Gl
These sleek BXR eX hammer huggers almost look as good as they really are. Cunningly crafted by specialists questing for the perfect fit, the smooth and durable lining ventilates the inner space and cleverly disperses any moisture away from your hands. Maximum support and protection is secured by a wide, diagonal wrist strap that locks the BXR eX in place. All that means your hands wont get sweaty, and the gloves wont slip on your fist. Weve done our bitthe next move is up to you.
Jungle Gym XT
The Jungle Gym XT redefines suspension bodyweight training and is suitable for everyone - from beginners to professional athletes. The Jungle Gym XTs 1 webbing holds up to 1,000 pounds and weighs in at only 1 pound! It can easily be stored in small spaces, comes fully assembled with built-in foot straps and door attachment. Comes with an instructional DVD by fitness expert Jon Hinds.
Price: $84.99 Url: www.PunchTown.com
Price: $99.99 Url: www.MonkeyBarGym.com
DemonBell: 24kg (53lb)

Each piece in the DemonBell line started with an ornamental design inspired from various global and cultural influences. Through extensive testing and evaluation, DemonBells produced a fully functional work of art. Each kettlebell carries its own unique modifications, from anatomically designed handle grips and specific weight distribution for balance to specially angled backs to match forearm angles during snatch movements. DemonBells are designed with as much attention on function as form. Since theres a front and a back (the back is smooth), DemonBells pushed the customization beyond simple aesthetics and modified the handle. If you look closely at the handle, youll notice the sides have been carved out in the front, middle, and back to make a functional and ergonomically correct operational space for your hands during 2-hand swings, while still offering a smooth and circular center section for the rack position (patent pending). Look for the My Mad Methods Review in the February/ March 2012 Issue. Price: $149.99
Url: www.DemonBells.com
Product Review
Product:
grip4orce review
product review
grip4orce flex producer: grip4orce price: $39.95

where to buy:
grip4orce.com
Is swinging that 24kg kettlebell getting too easy? Have you been yawning during your minute-long 25lb sledgehammer slam sets? Are your hands laughing at you after a long grip strength training workout? Not to worry! Grip4orce has created a product that will take your grip strength, as well as your unconventional training, to new heights! This simple piece of gear will turn any handle, be it kettlebell, sledgehammer, macebell, or barbell, into a grip-busting 2-inch monster that will make you envious of all the pre-Grip4orce training you took for granted. The Grip4orce Flex product is a piece of rubber shaped into a C that features an internal polymer resistance core and anti-slip tread. The key to its awesomeness is that fact that it can be used with a wide variety of handle shapes and widths, unlike some other grip-fattening devices that are created specifically for 1-inch bars. Unlike competition-style kettlebells, most cast-iron kettlebells have a variety of widths, changing from smaller to larger as the weight increases. Grip4orce fits on all of them, from 8kg to 48kg. In addition, sledgehammer and macebell handles, which also vary depending on weight and brand, can be used with the Grip4orce. It can also be used as a standalone grip training device just by squeezing it. Grip strength training, and specifically working with thick bars, does more than just give you the power to intimidate that guy you just met, it allows you to increase muscle activation, decrease performance losses due to weak hands and forearms, enhance functional lifting power, and will put your endurance kettlebell challenges through the roof! Imagine doing the 10-Minute Snatch Test and concentrating completely on form rather than worrying about your weak hands getting ripped up by all that chalk yo had to put on the handle. I tested the Grip4orce product using a series of holds and exercise variations. While you cant do some of the kettlebell exercises that require a loose grip (like the Clean or Snatch), you can perform anything with a tight grip (like Windmills, TGUs, Presses, and anything with a Pistol-grip hold). You can even do 1-Hand Swings (although youll need to use a lighter kettlebell than usual, or be prepared to lose your grip mid-swing and drop it on the ground). I also topped off some of my standard kettlebell workouts with some extra grip strength drills using the Grip4orce. These involved Farmer Walks with double 24kg kettlebells and heavy static holds for 30-second intervals on each hand using a 32kg kettlebell. Overall, an excellent product that can be used with most handled, unconventional pieces of fitness equipment. Whether youre looking to enhance your grip strength with a supplementary grip workout, or extend the life of your light-weight kettlebell by making the grip larger, the Grip4orce delivers. w
Product:
producer: price:
where to buy:
$2.99
aeroshots.com
eres the situation: youre on day 30 of your workout plan, its 5:00AM, the only time you have to workout all day. Youre tired and sore and you just arent feeling it right now. You dont want to mix a pre-workout drink; no motivation to make a pot of coffee.Youre about to lay back down when you reach for your AeroShot, take a breath, and BAM! Nearly instantaneous energy and alertness. AeroShot is an innovative new energy supplement developed by a Harvard Professor. Its basically a shot of caffeine and B vitamins in a simple (but very creative) delivery system. Open it, take a puff, and youre done! The light powder instantly dissolves in your mouth and into your system (no need to wait for your stomach to get around to digesting the caffeine from a pre-workout drink or cup of coffee). Each canister contains about 100mg of caffeine, about the same as a large cup of coffee without delay, coffee breath, stained teeth, or the list of additives found in pre-workout supplements. AeroShot was not created specifically as a pre-workout supplement, but we could see the advantages over typical workout-boosting solutions: it hits quick, its super portable and doesnt involve mixing messy powders, and it doesnt contain who-knows-what that typical supplements like N.O. Xplode contain. After using it several times in a variety of settings, I can say this: AeroShot is awesome! As much as I like to keep things pure when it comes to fitness, the truth is, I couldnt operate my business, enhance my fitness levels, and have any kind of life without a boost every now and then. I dont like the taste of coffee, Im guilty when I drink Red Bulls (even if theyre sugar free), and I never purchase pre-workout supplements because they make me jittery and unfocused. AeroShot delivers quickly and easily, and Ive found that the boost is just enough to help me focus and get moving without making me bounce off the walls. For my workouts, the extra pep helped me excel without making me nauseous. As an assistant to completing this magazine late into the night and early in the morning, it was perfect. Heres a tip: when you use AeroShot, dont treat it like some kind of deep-breathing exercise; avoid the temptation to suck it all down at once, youll just get a mouthful of bleh. In that quantity, AeroShot doesnt taste great, however, if you break it down into smaller doses, youll find the taste enjoyable and it will start to grow on you. At this point, I really cant wait for this product to be available in bulk. The launch of AeroShot will occur in January 2012 in Boston and New York, find out more at AeroShots.com. For a limited time, My Mad Methods Magazine is offering free sample codes to Subscribers. If youre interested in trying one, request one by contacting mark@mymadmethods.com. w
Product Review: Jungle Gym XT jungle gym xt F monkey bar gym

Product:
or anyone who loves high intensity training, especially people who enjoy circuit training, you know that nothing slows down the workout momentum like failing producer: a lift, switching weights, or adjusting a strap. Unfortunately for people who like suspension bodyweight training (also known as ring training), youve probably dealt with slow transitions when you have tried to change the height of the handles, price: and maybe even a limitation of exercises because of a peculiarity of design. With the Jungle Gym XT, both of these issues are solved. where to buy: The Jungle Gym XT (JGXT) has several unique features that make it one of the most versatile suspension trainers available. Suspension training is defined as any exercise monkeybargym.com that involves hanging from a set point, this includes pull up bars, gym rings, and other see the product in action: branded products like the TRX, G-Flex, and now the JGXT. youtu.be/_ze-9avgLb4 The JGXT combines the best features of ring training and suspension bodyweight training to give you the widest selection of exercises to choose from. Unlike most suspension trainers which only feature a single connection point between the handles and the pull up bar, tree branch, etc., the JGXT is separated into two separate pieces. This allows you to fit in between the straps for dips, muscle ups, and push ups (just like gym rings allow). This separation also allows for individual adjustment of the height of the straps with an easy-to-use clip system. You can rapidly change the exercise from pull ups to mountain climbers in seconds. The straps even feature an end piece that can be connected to the straps to keep them out of the way during the exercise (getting slapped in the face with a hanging strap while youre busting out push ups gets annoying). Probably the most innovative feature is the curved stirrup that is attached to the handle. If youve ever tried to do a floor exercise using a flimsy hanging strap to put your feet through, youll love this comfortable, durable piece of plastic. Whether you are wearing shoes or youre barefoot (my preferred footwear), the stirrup is comfortable on the top of your feet. Better yet, you can put your heels in the stirrup and perform dozens of exercises on your back, such as hip thrusters, leg curls, and runners. Everything on this piece of gear has obviously been thought out and tested, including the attachment system for hanging the JGXT. In addition to the variety of hanging variations that can be used (V-Shape, Neutral, or Wide-Angle), the design allows you to hang it from any bar, beam, branch, or doorway (I used it hanging from a structural beam in the My Mad Methods loft). All these innovative features combined with the relatively low price earns the JGXT our highest seal of approval and recommendation for people interested in suspension bodyweight training.w
$99.99
product review
Product Review: AeroShot Pure Energy aeroshot pure energy H breathable foods
product review
producer:
Product Comparison:
Atlas Stone Molds
hybrid athletics website: hybridathletics.net size range: 10-inch to 18-inch weight range: 42lb to 246lb price range: $80 to $140
producer:
slaters hardware slatershardware.com size range: 8-inch to 24-inch weight range: 23lb to 586lb price range: $60 to $220
where to buy:
et me start by saying that both of these molds are great and either one will help you make a great stone. I have used both the Slaters and Hybrid stone molds to make atlas stones for myself and other gyms. If you didnt know already, you cant simply go online and purchase a ready-to-lift atlas stone (the shipping alone would be prohibitively expensive). You have to get a mold, follow the instructions, and build one yourself if you want to get going with this effective method of strength training. With that said, there are some key differences between the available molds that will help you decide which product is best for you. Ease of Production The Slater molds take more time to prep than the Hybrids. For example, with Slaters, you wipe down the inside of the mold making it smooth (the same applies to the Hybrids), however, when you place the two halves of the mold together, you end up having to use a roll of gorilla tape to make sure theyre secure. They have a ring on one half, but you still have to use the tape to make sure the two halves dont come apart. Then you have to place the mold in the inside of a stiff tire or dig a hole in a sandpit before you can start pouring the concrete. The plastic isnt as thick as the Hybrids, so you have to make sure that the mold doesnt touch anything on the bottom or sides. If this happens,
the stone will have a flat surface or leave an indentation on the stone. That is why you need to use a stiff tire in most cases. With the Hybrid molds, all you have to do is wipe down the inside and put the two halves together simply using zip ties to connect them. Put the mold on top of a five gallon bucket and they are ready to be filled. Smoothness On the flip side, Hybrids seem to perform better when it comes to popping open the molds. The Slaters dont leave a noticeable ring around the center like the Hybrids. With the Hybrids, I take a flat head screwdriver to chip off any extra concrete left around the edges of were the halves meet, and I also use sandpaper to go over the stones to create a smoother surface. Customizing The Hybrid stone mold it has their H logo stamped in the center, requiring all of your stones to have the logo. With Slaters, it has Slaters Stones on the inside, but you can take it off, allowing you to do custom lettering or logos on each mold. If you want a custom stone with your gym name or logo, Slaters will put it on for you. w
by Trent Bender For more information about Trent Bender & his company, go to www.Psychology4Strength.com
Atlas Stones
Caveman Strength for Any Situation
Bender
t n e
strength
s far as Im concerned, Atlas Stone training is the next big thing to hit the training world! Yes, it has been around for decades, but it seems like a lot of people (not just the strongman athletes) are starting to use Atlas Stones in their training. In terms of Survival Fitness, what could you prepare your body better for survival in the wild than training like a caveman? Stones are balls of mass destruction and lifting one requires strength and power, brute force in its purest form. While sandbags and kettlebells are awesome training tools, nothing seems to bring out my inner strength like Atlas Stones. Ive been training with stones for the past three years and I can tell you something, I look forward to training with them every day. I started with basic platform lifts, these involve lifting the stone off the ground and placing it on a platform that stands several feet off the ground. Using different weights and heights, I was able to progress each time; I started with a 16-inch stone weighing 175 pounds, and now train with stones of all sizes and weights from 10-inches to 20-inches stones with weights varying from 45 pounds to 345 pounds. For those who have never tried lifting an Atlas Stone, the wider a stone is, the more difficult it is to lift. Caveman Lift Stone, Caveman Get Strong Training with Atlas Stones can give you the edge in power and strength, as well as the Im a badass feeling after youre done with a workout. If you have never lifted an Atlas Stone, this is what its like: imagine getting down into a deep, awkward squatting position, wrapping your arms around a cold, smooth lump of rock with no grip whatsoever, then using your legs, glutes, back, chest, and biceps to pick up an object that is trying to roll away from you (in the process youll be compressing your chest and lungs), and moving that object from the ground to a platform that could be as high as your chin. After performing this motion a single time, you wont just feel cavemanstrong, youll feel caveman angry. That is 16 / MyMadMethods t Dec/Jan 2012
the standard platform lift that you see in strongman competitions, however, Atlas Stones of different sizes can be used for much more. Im using the stones to conduct a multitude of lifts including cleans, shoulder presses, thrusters, shouldering, deadlifts, and front squats to name a few. Simply lifting an Atlas Stone over your head is badass and takes pure power and strength. Using Atlas Stones, I have seen my PRs go through the roof and have seen substantial increases in strength. If you are a powerlifter (beginner or pro), stone training should be something you
add to your routine to enhance your form and technique, as well as your range of motion. Picking up an Atlas Stone requires deeper squats, engaging different muscles and recruiting more muscles into the lift. In addition, the awkwardness of the weight requires constant movement correction and control to perform each lift. The following are a couple workouts you can use to build awesome full body strength and conditioning using a pure Atlas Stone workout, or using it as part of an unconventional training workout. >
atlas stones:
caveman tips for making st
ones
Unlike most pieces of equipment that can be bought and shipped, the majority of people will need to buy a mold and make them from scratch (unless you know someone like me nearby). Building the perfect stone takes time and the best materials. Here are a few tips to building the perfect Atlas Stone:
n TIP 1: Start by wiping down the stone molds and making sure that there are no dents or old concrete stuck to the inside. n Tip 2: Spray the inside of the mold with a silicone texture to make sure that the concrete doesnt stick. This also makes for an easy release. n Tip 3: Use Quick Crete 5000 psi fast-strengthening mix (you can get this at any hardware store). Put concrete fibers in the mix to add extra strength. n Tip 4: When placing the mixture into the molds, always shake and stir the mold and mixture to make sure all the air bubbles come to the top of the stone, this helps press the concrete into the mold. Tap the outside of the mold when it is almost full to let all excess water and air pockets escape. If you dont do this, the stone will not be as strong, it will not have a smooth surface, and it wont look very good either.
atlas stones:
stone-only workou
atlas stones:
semi-stone workou
A: Thrusters - 4 x 8-12 B: Cleans - 4 x 8-12 C: Stone Push Ups - 4 x 15-20 D: Shouldering - 4 x 6-10 E: Platform Lift - 4 x 5-8
A1: Rope slams - 1min A2: Kettlebell Thrusters - 4x 12-15 A3: Stone Push Ups - 4x 15-20 A4: Platform Lift - 4x 5-8 A5: 600 meter run
n Tip 5: Let the molds set for at least four days before cracking them out. It is best to allow the stone to cure in the mold for up to 21 days for max strength. After cracking the stone from the mold, use sandpaper to sand off any rough edges. After this, let the stones harden for another four days before lifting them (a total of eight days to harden and become stronger). The longer the stone sets without being lifted, the stronger the stone gets. n Tip 6: Add a foam ball insert or weighted insert to make custom weights. For example, I have an 18-inch stone that only weighs 160 pounds because I added a foam insert in the center; this allows me to get used to the bigger size of the stone and rep out with it. When I want to go heavy, I have another 18-inch stone max stone with a weighted insert that weighs 300 pounds. This Atlas Stone training concept is similar to kettlebell lifting in Girevoy Sport: perfect your lifting technique with one size and various weights.
If you are not training with Atlas Stones, it is time to go out and make/buy one! Start lifting some serious weight and watch your strength go up to caveman beast levels. There are two places that you can get Atlas Stone molds: Hybrid Athletics and Slaters Hardware. Both companies make awesome molds, read my review if youre not sure which one to get. w
atlas stones:
caveman atlas stone workout

Get the free mobile app at http://gettag.mobi
Watch Trent Benders Caveman Atlas Stone Workout Scan the Tag or go to: http://youtu.be/CV5wZbxHIyU
by Trent Bender For more information about Trent Bender & his company, go to www.Psychology4Strength.com Dec/Jan 2012 t MyMadMethods / 17
Training to Avoid Zombies

Climbing, Crawling, Running, & Jumping
o, 2012 brings a Mayan-flavored, end-ofthe-game Zombie Apocalypse. The most important component of our task list is: How do we train for Armageddon? There are many ways to organize our training themes. Taking a clue from our basic movements, we can climb, crawl, jump, and run, scrambling away from danger. This can also apply to punching, clinching, throwing, and shooting. Rather than look at things mechanically, we look at the motion. We are avoiding a snap shot view of athletics and focusing on a live action movie. We dont have to imitate skills, we simply have to distill motion into a finite group of fundamentals. Lets start with climbing. This would involve the pulling muscles of the upper body, as well as the flexion muscles of the hips. Think of a rock climber going up a sheer face and having to raise his thighs to reach a hold. The next would be crawling. Get in a push up position and move close to the ground. Scramble as best you can while keeping low. Then jumping. Not only using lower body thrust, but upper body extension to amplify distance or height. Its like a squat and deadlift wrapped in a dynamic package. Lastly is running. This is locomotion. You could include skipping rope or lunging in this category as well. Some spa fitness types will say, Where is the core? Simple! If you climb, crawl, jump, and run correctly, you will have all the core stability you need. The next question is, how to we program this into a progressive workout? Of course the ideal situation would be to live in the mountains and take frequent jaunts into the great outdoors, practicing the same activities. The randomness of this approach has much benefit and entertainment value. The real science would be to include a progressive supplemental program that can take place at home or in a training center. Lets Zombie Apocolypse Workout Drills take a look at that option with some guidelines. Since these drills involve explosive movements, you should probably warm up with some rkout guidelines joint mobility drills. Spend ten minutes and do progressive supplemental wo pulse-elevating movements and joint rotation.
Furman
agility
allow some free form. Finish this workout with weighted strict chin ups of low repetition and a high-set nature. CRAWLING Almost everyone is familiar with the lizard crawl. Face down, hug the ground. This is the basic crawling movement. Its kind of a mobile plank and push up put together. Add a weight vest and you have a really cool drill. Add some dumbbells to your hands and the walk gets even more challenging. The limits are only in your creativity. The gasser at the end is the weighted push up. Standard method of operation is to make it tough and focus on the lower reps rather than endless volume. RUNNING Leave running for last since the action of locomotion can be the most systemically exhausting. Dont fall for the logical fallacy of no middle ground. With running, it is not either/or, variety is best, short of specific endurance events and the Specific Preparation Phase that goes with them, it is no use to get pigeon holed into one distance or speed. Adjust the volume to your current condition and need and add slowly. Seek the best coaching available and be well read. The hypertrophy component at the end of this is either stair climbing or walking lunges. It is best to set a distance then use precision like form to either go further or increase repetition. With this open-ended template you have a drill and a hypertrophic component. The muscle building is focused on low reps and high sets. Use added resistance when you can. Record your results with serious detail. The coming Apocalypse will be a snap after training in this manner. w
1 2
3 4 5
Focus on whole body workouts. True movement or even Freerunning/Parkour is not an isolated activity. Practice all four components every workout. Each activity, when planned correctly elevates the heart rate with a different action. This ensures cardiovascular stimulation from a variety of motion. Kind of Panaerobic activity. [Stealing a term devise by Dr. Leonard Schwartz] Some ballistic activity can be added to these motion, but if excessive soreness is present, reduce the speed and focus on smooth repetition. Vary volume, intensity, duration and frequency. You can do the same four motions, but mix them up. Measure and record. Lack of progress means you dont know where to go since you cant remember where you have been. This the primary issue with train instinctively programs. There is no measurement and therefore no growth.
JUMPING Be progressive. Start gentle and increase slowly. You have two variables, height or distance. When practicing jumping, do it in short bursts with ample rest. This is a practice of a defined skill and you have to be fresh. Limit the attempts and focus on relaxation; quality rules. Follow up with squatting. Choose a style of bodyweight squat that is challenging and focus on low repetitions and high sets. This will emphasize hypertrophy. CLIMBING Climbing should be done after jumping since the hanging will give you some decompression. If you have access to a rock face, rock gym, tree or ropes, by all means use them. Added weight in the form of a backpack or weight vest can make this very challenging. Id avoid excessive kipping since high repetitions of that skill can test the limits of connective tissue. Instead, practice different hand grips and move hand-to-hand to
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High Frequency Training for Survival

D
anger is everywhere;, even the most friendly and safe places can create circumstances that will threaten your life. The danger is rarely obvious, but the potential for it is always there waiting, never resting, and neither should you. The best way to fight the danger is to be prepared for it. But how could you be constantly ready to deal with unseen and rapidly occurring dangers? Through high-frequency training. What Is High Frequency Training? The first person to make me aware of High Frequency Training (HFT) was neurophysiologist and author Chad Waterbury. HFT is a training protocol that requires you to work a particular muscle or exercise at least four times a week or more. Its an effective way to build muscle and gain strength fast, and a highly underestimated way to build recovery speed and work capacity. My recent experimentation shows that HFT and bodyweight exercises are a perfect combination. Bodyweight exercises are less demanding on your spine than weights, allowing you to repeat some exercises far more frequently, in some cases, daily. But how is HFT related to survival? Are You Ready for Action? HFT forces your body to be ready for physical activity daily. Of course, it takes time to adapt to HFT and it can be strange to train through soreness (successfully), especially for guys and gals who believe in the common 48-72 hours-for-recovery dogma. With some bodyweight exercises you can (and should) train more frequently to get faster results, this frequency will help you build a body that is ready for action at any point. Who will be more prepared for a disaster: the guy who killed his legs yesterday and is now too sore to run, jump, or fight, or the guy who works his legs through a series of effective bodyweight exercises daily? In addition, bodyweight exercises are the most natural movements available, and will increase your ability to control your body, this will ensure that you will be ready to move fast in critical situations.
Zinchenko
Al
ex
conditioning
How to Set Up High Frequency Training

HFT programs can be your favorite way to train, or the most frustrating depending on how you set them up.
training for surviv
step 1: pick the exercises
hft workout #1
al:
Pick the exercises you want to improve the most. For example, Handstand Push Ups, Pull Ups, Pistols, and Bridges require practice and multiple aspects of fitness, including strength, balance, conditioning, and agility.
A: Planche Holds - 30 seconds B: Handstand Push Ups - 15-20 reps C: Pull Ups - 100 reps (All Day) D: Pistols - 50 reps (Ladder Style) E: Bridge Hold - Max
training for surviv
step 2: choose intensity & volume
I suggest that you do no more than 20-25 reps per 6-7 rep max exercise as a general guideline. Ideally, it would be around 15 reps. Of course, it all depends on how close to failure you are working. I could easily perform 100-150 reps of pull ups per day working far from failure (my personal record is over 20 reps and I was performing sets of no more than 8-10 until I reached my total for the day). I also experimented with higher intensity.
hft workout #2
al:
A: Front Lever Holds - 30 seconds B: Push Ups - 100-200 reps (All Day) C: L-Pull Ups - 10-15 reps D: Glute-Ham Raise - 10-15 reps E: Walking Lunge - Max
training for surviv
step 3: repeat & progress
The frequency of workouts should be at least 5-6 days a week. If you set everything up right, you should be able to add reps every day for calisthenic exercises. But dont rush things; you wont be able to do Diamond Handstand Push Ups overnight! It requires consistency, patience, and dedication. If you add reps or sets of an easier exercises and progress with every training session, then youre doing everything right. If you perform the same amount of reps, dont worry. Work a couple of days with that number and if it doesnt improve, throw in a day of rest. If you still cant perform at least the same amount of reps in the next workout, then throw in two days of rest between attempts.
hft workout #3
al:
A: Floor L-Sit Holds - 30 seconds B: Dips - 100-150 reps (All Day) C: German Hang Pull Ups - 10-15reps D: Explosive Lunges - 5-6 x 3 reps
tips
In my experience, you can always up the intensity with pushing exercises, but be warned, do not get too carried away with high intensity, heavy pulling exercises. Im talking about 1-Arm Chin Ups and Muscle Ups. If you go too fast, too soon, you risk developing elbow pain (totally unproductive from a survival standpoint). If you train for survival, injuries are your enemy. A good HFT and calisthenics mix will leave you with super mobile joints and tendons and ligaments of steel. w
by Alex Zinchenko For more information about Alex Zinchenko & Rough Strength, go to www.RoughStrength.com
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Magnitude 8.9 Survi v e & Thri v e Survive the Strife; Thrive in Life
Heins
Sh
e n a
conditioning
oure at the kitchen counter filling your plate full of the mouthwatering food that was made for dinner. The smell of home and the solace it provides washes over you with a much needed moment of reprieve. Laughter rings through the air from your loved ones, reminding you, amongst all the bombardment of a modern age, what is truly important. With a smile on your face and an uplifted heart you make your way to the table to join them. One second, you hold a vision of your lifes fulfillment, the next, it gets ripped away from you in the blink of an eye.Your worst nightmare, a magnitude 8.9 earthquake takes your legs out from under you, shorts out all sources of light, and turns the structure that is meant to make you feel secure into a death trap as it shatters around you like a house of cards. >>
When a natural disaster hits, how prepared are you? Not in terms of emergency supplies sitting in the closet, or having exit routes mapped out, but in terms of your body. You never know where you will be, what situation you will find yourself in, or the types and number of problems you will need to overcome. Are you capable of helping yourself, let alone anyone else you may need to? After the monster earthquake that hit Japan in March of 2011, a group of fitness professionals from a variety of backgrounds and disciplines came together in a concerted effort to raise funds for relief. It was called Pump Up Japan. It was a package of fitness programs that everyone contributed with 100% of all money raised being donated. With a substantial background in Clubbell training and the resources I provide to implement them, a program along those lines was the natural choice. While I already had materials created that I could use, after going through footage of the earthquake, photos of the aftermath, and story upon story of those who had survived and those who had not, I was moved to create something specifically for this situation. A program for those who might find themselves in an earthquake to make them better equipped to survive what they will endure. When faced with a situation in which your life is at stake, the trimmings, bells and whistles all disappear in a puff of smoke. Only what is absolutely essential is necessary. Time is no longer a luxury. Extra equipment is no longer an added bonus. Additional work only becomes excessive energy expenditure. Keeping in line with the reality faced when your life is in danger, stripping away the options I had to work with in creating the program became my foundation. Thus the pieces to Survive & Thrive: Earthquake began being assembled. >>
survive & thrive
clubbell workout requirem
ents
only utilize a single Clubbell not be longer than 20 minutes (but still include recovery, otherwise adaptation works to our detriment) n Could only be a maximum combination of three Clubbell movements n Must feel like a kick in the pants
n Could
n Can
With a limit of only three movements, selection was paramount. It needed to provide the biggest bang for the buck; and not just in terms of how tough can I make this workout? Relevancy to what would be faced during an earthquake took priority, but it needed to remain accessible. The ability to implement this workout is not limited to people with Clubbell training experience and the athletically coordinated by utilizing fancy, complicated combinations. This is a workout for the people, all the people. One of the primary factors in an earthquake is having to stabilize and move your body as it relates to other objects. With everything being uprooted and shaken to the ground, you have incoming objects propelled from beside, above, and behind you while you are being thrown off balance. These objects will be moving at varying velocities and many will be too large or heavy to be manhandled. Instead, you need to develop the ability to efficiently move objects of mass by effectively manipulating your body with sound bio-mechanics around them. If you are familiar with Olympic lifts (adopted and used with various equipment), an example is the Snatch or the Jerk. These movements use an explosive effort to cause acceleration of the weight in a given direction (in this case up), followed by the dropping of our body and locking of the arms to get underneath the 26 / MyMadMethods t Dec/Jan 2012
weight, giving us a structural advantage to lift a weight that would otherwise be too heavy for us to get overhead. The only difference is that in an earthquake, you arent going to have a solid platform from which to explode, nor will the movement be straight up and down on a linear plane. Enter the Clubbell. With the weight being displaced towards the end, it creates an extreme leverage disadvantage. That leverage disadvantage pulls you off balance and requires that you fully engage the entire body.
n The awkwardness of trying to move a Clubbell encourages the adherence to proper structural alignment. Its very difficult to fake it, especially when its heavy, so maintaining that form isnt just easier, it significantly reduces the risk of injury and gives you the foundation you need to get much more out of your workout. n Because of its elongated design, we can move it around our body through greater ranges of motion than almost any other weighted tool out there, most closely resembling the dynamic movement you could potentially experience in an earthquake. n The manipulation of the weight through dynamic ranges of motion trains selective tension which is very important for optimal shock absorption. n Proficiency in directing and redirecting the Clubbell all around your body while you are structurally engaged helps to develop a relationship to the object and where it is in space. This skill development can be the difference between life and death when you dont have the same reliance on the ground during an earthquake.
With the benefits that Clubbell training provides, I chose the movements and designed the Survive & Thrive: Earthquake program to address the initial seconds and minutes of the earthquake and the hours of the aftermath (both from a trapped and rescue perspective). I took into consideration the need for protection from overhead, the rotational and torsion forces you would experience in trying to right yourself while your equilibrium is knocked out, maneuvering under debris, optimal structural integration to endure for a longer period as a rescuer, and the necessity of having to move, carry or redirect objects (people) at an extreme leverage disadvantage. And yes, all with three straight-forward movements. While listening to the theory and reasoning behind a program can assist in grasping what is being achieved, you will never truly understand until you feel it in your body; until you are fully engaged with your nervous system in an open dialogue. So lets open those lines of communication.
clubbell flag press

The Preparation 1. Place your Clubbell down on a flat surface. 2. Lightly jog away from it in a straight line for 10 seconds. 3. Once you hit 10 seconds, you have measured out your sprint distance. Place something down to mark it so you come back to the same spot every time. 4. Because of the explosiveness of sprinting, be sure to warm up thoroughly.
survive & thrive:
Clubbell to Order! As you extend, your arms are compressing your lungs as you are trying to intake more O2. Again. Again. Again. Done. You arrive at the start line. NOW!! The lactic acid is starting to build in the legs. They feel heavy. Clubbell up! A car has fallen off the above ground parking. You only have a split second to engage at full extension your child. Bring them to you. Dont stop. If their very life hung in the balance, how many times would you do this? How many reps would you be willing to do if it meant your child would live as a result? Getting the idea? Now Im not a big proponent of living in constant fear of what might happen because those potential situations have an equal chance (if not more) of never happening. Thats why its called Survive & THRIVE and not just survive. We have to move beyond living in a state of crisis so we can get the most out of life. So, I would not go into every training session with the above scenario playing in my head. But that doesnt mean Im not a big proponent of being prepared. I look at it as more than merely functional fitness. Rather, its fitness with purpose. It serves a specific function, but derived from a very meaningful impetus. When training like this can be incorporated into our overall day-to-day efforts to remain fit, we derive a value that takes the time and energy we put into it to a whole new depth. To train from the heart, so we do not merely survive our lives, but thrive in them. Dare To Evolve. w
survive & thrive:
clubbell workout
The following is a simple workout I put together using one of the movements, the 2-Handed Clubbell Flag Press, and sprints. The Flag Press Exercise
n Stand in a neutral position - tall through the crown, shoulders down, core engaged, tailbone dropped, soft knees with feet approximately hip distance apart. n Grip the Clubbell with two hands, one above the other and bring it to Order position Clubbell in front of you, arms bent at 90 degrees, elbows tucked in to your side. n From Order, press the Clubbell forward to Flag shoulders packed down away from the ears, engaging the lats as you press the weight forward, turning your elbow pits to the sky as arms straighten out to parallel with the ground, elbows locked. n Hold for a second, then return to Order before pressing back out to Flag.
1. Start your timer and sprint as FAST as you can to your Clubbell. 2. Lift Clubbell to Order and complete as many Flag Presss as you can while maintaining proper technique and control. Keep pressing until the timer sounds the 20 second mark. 3. Clubbell down and lightly jog back to the start position, ready to sprint once the timer sounds the beginning of the next 20 seconds. 4. Repeat for 7 more rounds (alternate your grip on the Clubbell with each round).
Pick a Clubbell size that challenges you to get the full effect. For those who dont own a Clubbell, you can find any sufficiently heavy item. For example, fill a box full of books. The protocol used is Tabata: 20 seconds of work followed by 10 seconds of rest. Complete 8 rounds for a total of 4 minutes.
The Experience: You are rapidly elevating your heart rate as you dash to the Clubbell. You lift it up, then extend, pushing it as far from you as your arms allow, but still holding it with the entirety of your structure, feeling it to the soles of your feet. Clubbell down. Moment of reprieve as you jog back to the start. You get there and GO!! As fast as you can you race to the Clubbell. You are standing at the edge, on the second floor of your home, the other half having just fallen away. Extend the Clubbell forward, holding it out over the precipice as you struggle to keep it from pulling you over. Time! Jogging back, you focus on your exhale trying to bring your heart rate down. GO, GO!!! Youre starting to suck air now. As you come to the edge it is now the Golden Gate Bridge split asunder.
clubbell workout
Scan the Tag or go to: http://youtu.be/fcqd0Jcc5-o
Watch Shane Heins demonstrate Magnitude 8.9 Clubbell Workout for Survive & Thrive Fitness
by Shane Heins For more information about Shane Heins and Dare to Evolve, go to www.DaretoEvolve.tv Dec/Jan 2012 t MyMadMethods / 27
3 Challenges
urvival is a chilling concept, even when compared to death, but death is final.You cant barter, trade, or fight for it. This fact is what makes survival so powerful. Life and death are the extremes of existence, set points that you either are or arent. But compared to the extremes, survival is a struggle of sufferance. Its purgatory, and no one wants to be there. Gasping for air. Fighting through pain. Challenging the psyche. Demanding performance in harsh and disruptive atmospheres both physically and mentally. That is survival. Its knowing that death awaits you if you quit, and that life embraces you if you succeed. And even though death seems more suitable than traversing through the anguish that waits, you know that theres a possibility of prospering from it all. So survival, in essence, is a battle between the will to keep going and the desire to forfeit. Forfeiting is easy; you dont have to break barriers and accomplish the impossible. You dont have to go through the traumatic toil that seems beyond your capacity. But no one wants to quit. No one wants to die. You can learn a lot from someone based upon their will to survive. Quitting shows a lack of mental and physical stability. You would think that most people keen on unconventional training methods would be survivors at heart, but thats not always the case. So, how can you tell if youre a survivor? Here are three challenges that will tax every facet of your being. Remember, however, that in the struggle for survival, you can either fight for life or surrender to death. Which will you choose?
That Wil Test Your Wil to Survive S

SURVIVAL CHALLENGE one:
t An Mychal
ho
ny
conditioning
DONT GIVE UP! Conquering high rep breathing squats

High repetition breathing squats have been around for decades. In fact, this exercise, combined with pullovers, was used by old time bodybuilders in hopes of expanding their chest and ribcage. What cant be lost is the mental aspect of high repetition breathing squats. Very few exercises force you to cuss out your own mother, but this is certainly one of them. For some reason, people like to stick to twenty repetitions, but what kind of survival workout would it be if we knew when it would end? Because of this, I recommend a twenty repetition minimum. Begin by choosing a weight that you think you can squat for twenty repetitionsI like starting advanced people at 225 poundsand simply do as many repetitions as possible. The twist? In between repetitions 1-10, take one huge deep breath in and one deep breath out. Breathe in one more time to brace your body, and then do the squat. Each breath will take roughly six seconds (three for inhale, three for exhale). On repetitions 11+, take three deep breaths per repetition. The sequence looks like this: squat, breathe in and out, breath in and out, breathe in and out, breathe in and brace your midsection, squat. For this exercise, use high bar back squats (bar sitting on the upper traps) because the bar will be on your back for a long time, and the high bar position is the least taxing to your wrists, elbows, and shoulders. Also, do them in a power rack with the pegs situated high enough so that its easy to dump the bar if you accidently get stuck at the bottom. Now, you dont have to go to failure, but you should go until youre about ready to cry and the concentric portion of the last repetition gets noticeably slower (hitting a huge sticking point). Of course, one set is all thats necessary. The most important part is stopping when the muscles fail, not when the mind fails. Thats survival.
SURVIVAL CHALLENGE Two:
DONT LET GO! Going Beyond the Final Rep

Even though dips and chin ups are foundational exercises, most people skimp on them. The average set ends when struggle sets in, and its easy to bail out because all you have to do is relax. In contrast, just relaxing on a bench press or squat is devastating. Additionally, people fail to fully control the last repetition. On chin ups, they reach the top of their last rep and never control the negative. On dips, they dont hold the lockout of their last rep. Well, thats about to change. Just like with breathing squats, this technique is intense and should only be used for one set. It works well as a finisher to your normal dip or chin up workout, ending on a hellish, pump-inducing, high repetition note. To use this technique, do a bodyweight set of either chin ups or dips, and go for as many repetitions as possible, stopping one shy of failure so you wont completely gas yourself out. Ehen you come close to failing one repetition (meaning you fight your way through a large sticking point), stop the set, but dont let go. Just hang there. Your wobbling arms on the dip bar and your failing grip on the chin up bar mean that youre definitely working hard, even though youre not actively moving. Your goal is to hang around for one minute (just count the seconds in your head), and then complete as many more repetitions as possible. Theres a good chance you wont even make it to the minute mark, let alone get any more repetitions, so if you find it to be overreaching, then aim for thirty seconds. But the goal is to force out at least one or two more repetitions after youve reached maximal exertion.
SURVIVAL CHALLENGE three:
DONT STOP! You will never visit a track again

Take a kettlebell to a track. The kettlebell shouldnt be too heavy, nor should it be too light. Perhaps after I describe what youll be doing, youll get a better idea of how heavy of a kettlebell to bring. After a thorough warm up, sprint 400m as fast as you can (you will need a stop watch to time this and the rest of the workout). Once you reach the finish line, immediately pick up the kettlebell and do swings for the same duration it took you to run the 400m. Dont worry about reps, just worry about time. Once youre finished, run another 400m without resting. Knowing that you will be much more fatigued, the goal is to finish within double your first time. So if you ran your first 400m in 1.5 minutes, you have to complete the second one in 3 minutes. Once finished, again, go straight to swings for however long it took you to complete your second 400m. Without rest, you will begin your third 400m sprint, having to finish within your first and second time combined4.5 minutes using the example above. Once finished, start your last set of swings for however long it took to complete the third 400m. All of these numbers can get confusing, so I recommend rounding to the nearest half minute when calculating your 400m times. Here is another example: n 1st 400m 1 min, 40 sec (Round to 1 min, 30 sec) n 1st Set of Swings 1 min and 40 sec n Calculate: Next 400m has to be completed within 3 min n 2nd 400m 2 min, 20 sec (Round to 2 min, 30 sec) n 2nd Set of Swings 2 min, 20 sec n Calculate: Next 400m has to be completed within 4 min, 30 sec n 3rd 400m 3 min, 5 sec n 3rd Set of Swings 3 min, 5 sec n Calculate: Hatred for the author If you try this, youll likely notice three things. First, your glutes get a great pump. Second, youll probably have to rest, even though there isnt rest built in to the workout. Third, it wont go as planned. In fact, youll probably realize that none of these challenges go as planned.
When youre on the 10th repetition of your back squats, with 225 pounds on the bar, and youre telling yourself, theres way too much weight on here, Ill never get more than twenty repetitions, its definitely not going as planned. When your arms are shaking after you finished your 20th dip, and youre only on twelve-Mississippi, wondering how I challenged you to hit sixtyMississippi, its definitely not going as planned. When youre on the first minute of swings, after your first 400m, and your glutes are locking up and your heart is pounding through your eye sockets, its definitely not going as planned. Certain muscles will freak out. You wont be as efficient as you thought. Youll do things unconventionally. But as long as you adapt and strive to do it better every time, youre doing it right. Even if you have to take a one minute break during your swings, or if you can only hold for twenty seconds after your last chin-up, it doesnt matter. Just as long as you keep going. As long as you never surrender. As long as you survive. w by Anthony Mychal More information about Anthony Mychal & his company at: www.AnthonyMychal.com Dec/Jan 2012 t MyMadMethods / 29
Mozen
Sh
aw
our heart is pounding in your chest as your fingers grip the ledge. Sweat pours down your face and your muscles start to tremble.You dont dare move, but you cant hold on much longer. All you hear are footsteps and your heart beating like a drum from deep inside your heaving chest.You close your eyes and think: Cardio, I need more cardio. That was rule #1 in the movie Zombie Land, how could you forget to train your cardio? Well, its too late now cream-puff.You are running for your life and that step class you dropped out of cant help you now.Your weak cardio and under trained legs arent going to get you out of this mess. If only you could go back in time and train like an athlete instead of an underwear model. >>
Hard to Kil
5 Attributes that could save your life
Before you find yourself perched on the edge of oblivion, you had better get fit, REALLY fit. The expression is survival of the fittest, not survival of the cutest. If you want to be ready for anything, you have to train to be ready for everything. Are you as fit as you look? Mike Diamond, one of my top students in the USA, is fond of asking new clients this question. You may look like a tness model, but is that shell of a body built for show or built for go? Are you ready to survive everything from a natural disaster to a zombie apocalypse; or are you going to be the first course in a zombie buffet? Dont panic. I am going to help you develop five essential survival attributes that will get your butt into gear and off the post-apocalyptic menu. Add these practices to your training and you will go from all show to ready to go. Attribute 1:
Breath Holding (Pranayama)

Most of us only think about our breathing when we are losing it. Keeping your wind in grappling, running, or endurance lifting such as Kettlebell Sport is about more than just capacity, its about control. Being able to relax and control your breath is an essential survival attribute for running, lifting, and hiding underwater to shake your mother-in-law off your tail. One of the best ways to develop breath control was developed by yogis and is known as Pranayama. Yoga breathing techniques are practiced as a means of moving prana (energy) throughout the body. These same techniques will help you develop control and increased capacity in breath retention. There are many forms of Panayamic practice. The following is a simple beginner routine you can follow. Sitting or kneeling in a comfortable position with a straight back, begin to control your Attribute 2:
breathing by inhaling for a specific count and immediately exhaling for the same count. You may count in your head or make use of a metronome to keep a constant beat. For example, inhale for a slow count of eight and exhale for the same count. Breathing is done through the nose with the mouth closed. After a dozen breaths in and out, begin to experiment with breath retention. Inhale for a count of eight then lower your head and hold for an eight count. Slowly release the breath for a count of eight bringing your head and neck back to a neutral position, and then hold for an eight count after your exhale. Again, you can slightly lower your head during the hold of the exhale. Begin this practice with a dozen repetitions. You should be relaxed during all of your breathing, including the holds. If you feel like you are straining, reduce the count. As it becomes easier increase your count and repetitions. Attribute 3:
Deadlifting Strength
The deadlift is one of the most primal barbell exercises you can do. It is the king of barbell maximal strength training. There is nothing like reaching down and grabbing a heavy bar and feeling gravity lose its grip as you drive the weight up. This kind of fullbody strength should be a part of everyones survival training regime. Deadlift strength will help you lift boulders off of your buddies, pull cars off of screaming, slow-moving yuppies, and flip gigantic tires in front of hot women at the gym. All of these useful skills can be yours if you add deadlifts to your training.
Hill Sprints
I once heard a man say, you cant flex cardio in response to why he doesnt train endurance. Well meat heads, its true you cant ex cardio. It is also true that in nature, the slow winded get eaten first. If endurance isnt on your training menu, then one day you will be on someone or somethings. Build up an iron will and lungs to match with hill sprints. Step 1: Find a hill. Step 2: Run up the hill. Step 3: Repeat step two until you can out run every animal or zombie in your area.
Attribute 4:
Bent Arm Hangs

Preacher curls and undersized t-shirts may make your arms look big, but you need more than bulk to save your skin when you are hanging for your life. If you want to develop a grip that can be used for more than just holding beer cans and Twinkies, you need to work your bent arm hangs. Hit a local park and work on static bent arm holds. Find something to hang on and shuffle from one side to the other. If you are feeling lucky with this, try removing one hand; this will help you develop great bent arm strength.
Attribute 5:
Balance Drills
Balance is good. It keeps us on our feet and separates us from the really drunk people at a party. Staying on your feet while running and landing takes practice and kinesthetic awareness. There are many fun ways to improve your balance, and while many will argue that tools such as Indo Boards only improve specific balance for that specific product, the pure joy of training on such tools is a great way to begin adding balance work to your routines. Try warming up for your next routine with a short balance session with an Indo board. Its a fun way to loosen up and to experiment with balance work. Get back to movement basics with some primal climbing and obstacle work with a park bench walk. Walking on the back support of a park bench is a great way to work balance and kinesthetic awareness. Use play as the way, and develop greater balance in your training. One day while finishing a workout with hill sprints, someone called over to me and asked what I was training for. I looked over and responded life. I train to live better and longer. That means doing activities that improve the quality of my health and make me more resistant to failure. You dont have to think the world is coming to an end, or that a zombie apocalypse is eminent to start incorporating survival fitness training into your workouts. Plan every training program for more than simply improving your strength, flexibility and endurance, plan for a foundation of improving your movement. Learn to move better and you will live better. I created my training system based on the simple idea: we should learn to control our bodies first, and then we can learn to overcome external resistance. That control comes in a wide variety of forms, from breathing to squatting to running to balancing, its all part of the same process. Learn to master yourself and you learn to master life. w by Shawn Mozen More information about Shawn Mozen & Agatsu at: www.Agatsu.com
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Girevik as Warrior
was first intrigued by the relationship between Girevoy Sport (competitive kettlebell lifting) and martial arts when I realized how many amateur male Gireviks (practitioners of Girevoy Sport) were or are practicing martial artists. In this article, I will explore some features common to both pursuits and some conspicuous differences. Lets begin by exploring how a weightlifting sport can be considered martial (or its practitioners, warriors). It would be reasonable to question the relationship, since many Gireviks practice their sport without conscious awareness of any connection to martial arts or ways. Additionally, if asked, many would minimize or refute such a connection to their sport. However, a warrior mindset seems to be beneficial to those who embrace its meaning. Truthfully, most martial arts do not prepare practitioners for combat with a trained and armed opponent. A few notable exceptions are Systema and Krav-Maga. Certainly Kali has few rivals in confrontation involving percussive or edged weapons. Most martial arts, at their highest level of expression, have a primary goal of the perfection of the practitioners character. As an example, Colonel Rex Applegate, the founder of Combato (a simple, direct, and effective combat method developed for the Office of Secret Services during WWII), saw his program as a confidence builder and a tool for instances of last resort. How might the practice of Girevoy Sport be influenced by its meaning to the practitioner? Perhaps a musical analogy would be helpful. While listening to a Bach concerto, some may be bored, others captivated by the melody or harmony, and still others profoundly moved by the beauty. Some may be moved to the point of viewing it as a metaphor for the orderly working of creation. For those at one end of the spectrum, the experience was meaningless (and perhaps unpleasant), while to those at the other end of the spectrum, the experience was deeply meaningful, a pleasure to be sought repeatedly. This suggests a powerful connection between meaning and behavior that may be relevant to Girevoy Sport and the attributes of being a warrior.
Similarities & Differences Between Girvoy Sport & Martial Arts Elkins
Da
d i v
editorial
Girevoy Sport is a cyclic (repetitive) activity requiring the prolonged demonstration of both power (defined traditionally as speed plus strength) and endurance. Implicit in the definition is an ability to relax at appropri36 / MyMadMethods t Dec/Jan 2012
girevoy sport training
ate times. Its practice requires discipline and commitment. It is an exquisitely demanding sport wherein excellence requires physical, intellectual, and emotional life-style commitment. This implies that the practice would be quickly abandoned by many if the athletes motivations are not considered personally meaningful. The reasons people train and compete can range from attaining and maintaining a reasonable level of physical fitness, to practicing a deeply spiritual method of character refinement. Along this continuum are motivations in numerous shades of grey. Some enjoy sharing the experience with friends, others have a strong desire to compete, and some simply love the refined kinesthetic movements of the lifts. No motivation is right or wrong, but some can contribute to a more sustained and productive career as a lifter. Few athletes would endure the pain and sacrifice of serious practice simply to stay in shape. There are far easier routes to that end. A motivation to demolish the competition in meets is a reasonable and sometimes necessary motivation to succeed in a sustained practice. Many athletes, however, would find that competitiveness alone lacks the depth to nourish a lifter over a long period of time. Even wishing to consistently improve ones ranking and status in the sport has limits as a primary motivator. How many medals or trophies must you win before saying enough is enough why am I doing this? Certainly, the greatest among us have asked themselves those questions (and only the truly great have chosen to persist when challenged by such doubt). Given these examples, we can see that
the meaning given to Girevoy Sport practice, and the motivations arising from those meanings must be multiple, complex, and of varying potencies. Motivations similar to those found in martial disciplines have great power to engage and sustain a meaningful Girevoy Sport practice.
Initially, it may sound odd to compare a weightlifting sport to the martial arts. You could stretch your imagination and view the giri (kettlebell) as a percussive or projectile weapon, and thereby legitimize the connection. A well-known anecdote concerns an extremely powerful senior practitioner who, when engaged in an actual life and death combat situation (and in full possession of modern weaponry), regressed to beating in his enemys head with a rock. Such things do happen, and a giri would have been a fine alternative (it even has a handle!). There is, however, a preponderance of similarities at the core of each activity. Once the deeper dimensions of practice are introduced, the two activities are more similar than dissimilar. One element that is shared by both martial arts and Girevoy Sport is the early need to confront ones unrealistic expectations. Reasons for beginning practice are diverse and range from the difference the practice will make in ones life, to how quickly one can attain rank and status. When unrealistic expectations are confronted, the athlete must decide whether or not to persevere in the activity. This usually happens once the difficulty of practice is initially perceived (usually
the martial art of girevoy sport
sooner rather than later). Other shared elements include the necessity of mastering a staged and progressive curriculum of body awareness beginning with large movements and progressing to ever more subtle movements. An adversary or an unwieldy inert object (like a kettlebell) can fail to cooperate with the practitioners intent, thus slowing the learning curve. Both Girevoy Sport and martial arts demand commitment to the self-discipline necessary to sustain a practice that can be boring, excessively challenging, painful, and possibly lonely depending on the proximity of colleagues. In both activities, progress is seldom linear and may actually appear absent for prolonged periods of time. Finally, both require that one submit to instruction from a master practitioner without whom, learning would be difficult and outcome shallow. In addition to the above commonalities which may be considered negative, some more positive elements may also be shared by the two activities including growth in selfconfidence, self-discipline, and sense of mastery. Dedicated practice can result in an enhanced ability to pare away those elements of life that are not conducive to larger goals or are possibly even self-defeating. Veteran practitioners can experience an increased capacity to withstand frustration, adversity, and pain. These are the building blocks of the development of an indomitable spirit. Practice may foster a new or renewed sense of joy in bodily movement. Hopefully, the outcome of these benefits will include an increased sense of respect for self and others and the opportunity to establish quality relationships within and outside the art and sport.
The foundational goal of both martial arts and Girevoy Sport therefore, is creation of movement that is economical, efficient, and engrained beyond the necessity of conscious thought. This is achieved by constant mindful repetition and application in confrontational or competitive experiences. The IKSFA coaching manual states, Reliability and economy of movement is achieved through the learning of the technique that eventually assures automation of movement and stability of the technique against various factors that might distract the athlete.
Martial Arts and Girevoy Sport share a common learning sequence, i.e., observation, teaching, mastery. The ideal match between teacher and student is when the teacher is skilled in performance and instruction and genuinely wishes to share knowledge and when the student is ready to learn and has the requisite qualities to absorb and integrate the teaching. The fact that few students become masters themselves is testimony to the infrequency with which all of these factors are present. In both martial arts and Girevoy Sport, postures and movements progress from simple to complex. In both activities, students are taught to generate power beginning in the feet, progressing through the lower extremities, converting to directionality in the core, and transferring to upper extremities, which are relaxed until the moment of impact. Both martial arts and Girevoy Sport teach congruence of breath with movement. In traditional striking arts, these are taught through forms into which the student may pour themselves. These forms are encyclopedic compendia of possible vectors of energy (ones own, as well as those of the opponent). In Girevoy Sport, instruction begins with the simple swing, from which increasingly complex movement is extrapolated.
foundational similarties
Many martial arts instructors maintain that there is no advanced practice, just a refinement of foundations applied in different combinations. Until one reaches the level of excellence Bruce Lee described as a punch is just a punch and a kick is just a kick, it is necessary to stress mindfulness in practice so that one is directed to every conceivable permutation of movement (or stillness) under consideration. Achievement of this in martial arts is illustrated by Bruces legendary one-inch punch. One can only achieve such explosive energy when the bodys muscular prime movers are recruited sequentially and antagonistic muscles are relaxed at the appropriate times. The kettlebell Jerk similarly requires a large amount of force in a small range of motion. Factors confronting the developing Girevik might include: Where do my feet feel the weight of my body and the kettlebells? Could I save energy in the shoulder girdle by a deeper second dip? Would I generate a more powerful first bump if my knees were more parallel? Am I recruiting sufficient energy from my legs in the Snatch or is most or all of my power coming from my posterior chain? How many breaths in fixation are needed at any given pace? How do I deal with an excessively slow count in competition? What do I do if the skin on my hand tears? And the question that haunts many of us: What should I do when I want to quit during a set? The list is endless and truly comprises a palette of that which constitutes advanced practice. Actually, there is a much more fundamental consideration: has the athlete actually continued in practice? Without continued practice, there is no advancement.
advanced practice
spirit is neither physical, nor is it simply a product of intellect or emotion. How do martial arts and Girevoy Sport training affect development of the spirit? To answer this question, it is necessary to examine several layers of spirit. The primary core of spirit is thought to be eternal and unchanging; therefore, this level is to all practical purposes inaccessible to alteration as a function of any human behavior. A more accessible level of spirit might be thought of as ones composite character: how are you predisposed to self and others? What is your capacity for empathy with others? Can you defer gratification? Can you emerge unscathed from the fires of fear, doubt, and confusion? Can you give when you might otherwise wish to receive? These are qualities that belong to the spirit. Furthermore, has your training allowed you the capacity to actually feel the relativity of time and space? This is taught implicitly in both martial arts and Girevoy Sport. In the strictest sense of the word, this is a selfinduced state of altered consciousness (selfhypnosis) and consequently more cognitive than spiritual, however, the boundaries are grey. Is a ten minute set or a three minute round interminable, or are you able to stand outside the space-time continuum and see minutes as though they were seconds and movement as though it were in slow motion? In spiritual tradition we are taught that the Creator of the universe is timeless and noncorporeal. He may occupy any given space; His existence is not confined to a specific place. As time and space are bound to our world of physical reality, to subtly manipulate your experience of these phenomena, if not spiritual, certainly exists at its borderline. Some spiritual traditions consider refinement of the spirit and the repair of the world as our highest spiritual goal. I would submit that for most of us, spirit is best refined in the forge of adversity, and that few potentially non-lethal venues can equal or surpass martial training and Girevoy Sport practice in providing that stimulus. Both activities teach one to eat bitter so that they might enjoy sweet. Both involve experiencing and learning to cope with pain. Any delusions one has regarding their relative importance and/or invulnerability are soon shattered in either practice.
The kata (form) Sanchin, the basis of several major Chinese, Okinawan, and Japanese karate systems, has been translated as Three Battles, connoting the struggle for mastery over body, mind, and spirit. We have touched on some of the experiences relative to the body and mind that face both the martial artist and the Girevoy Sport practitioner. I would like to address the latter conflict, that of the spirit, in this final section. To define spirit is not easy, but for the purposes of this article, lets consider the spirit to be that which is neither corporeal (the body) nor cognitive/affective (the mind). That is,
body, mind, & spirit
Those with a reasonable tenure in martial arts will acknowledge the existence of advanced practitioners (and debatably masters), who are selfish, arrogant, and self-aggrandizing. Why is this apparent absence of spiritual refinement such a rarity in Girevoy Sport? A compelling argument is that it is possible in martial arts to become fixated on the paradigm of self versus opponent. Unfortunately, as that construct is perverted over time, it becomes possible for anyone (including family and students) to become the enemy. At that point, ones focus is solely on the will to receive; others are objectified and the default assumption is what can you do for me? Unfortunately, those individuals never really Dec/Jan 2012 t MyMadMethods / 37
where martial arts & girevoy sport diverge
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incorporate the concept that the opponent is not other, but self. Perhaps this is less frequent in Girevoy Sport due to the apparent lack of an external opponent. That is, no person or thing is actively assaulting you with unwanted physical aggression (although occasionally one is tempted to anthropomorphize and accuse the giri [kettlebell] of malice). To be first is not a bad thing, and you must want to get more repetitions than others to train harder and smarter and maximize your potential. Ultimately, however, each person on the competition platform has only one opponent and that is themselves. Can I rise to the occasion to do more repetitions than I did last time? That is the only decisive question; the only real conflict in training and performance is struggle against those factors which limit potential.
program, can suggest a diet, provide a personalized training schedule, and advise about how to prepare for and engage in competition. You will still accomplish only what your genetic gifts, perceptivity, work ethic, and life circumstances prepare you to achieve. You are no threat to them whatsoever, therefore, why should they withhold from you? Happily, the same paradigm applies to us mortals, beginner or veteran. Thus, in my opinion, the refinement of spirit acquired through hard training and random acts of kindness to others fulfills the dual prescription for achieving full humanity repair of the world one deed at a time - a thing of the spirit.
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Martin Buber said that the place at which one may best know the Unknowable is the nexus between individuals in relationship. He called this place, the Between I and Thou. Such a place is one of stillness, listening, and empathy and is only possible once the ego or small self has been destroyed (in our case, in the rigors of hard training). As achievement of this quality of relationship with other, places us in the closest proximity to the Devine, it can also serve as a vehicle to improve or repair this broken world of separation, confusion, strife, and nihilism. Just as in martial arts where there is always someone bigger, stronger, and faster waiting to kick your butt - in the gym and on the platform, the laws of gravity can be defied only so long. The Girevoy Sport practice teaches humility. We know what it feels like to hurt, we can imagine that feeling in others, and resolve to go out of our way to avoid inflicting pain on others. The other can become a Thou rather than an It. Ive been amazed in five years of Girevoy Sport practice to experience the humility, kindness, and generosity of most Gireviks. How many times have you witnessed one athlete helping another with advice, emotional support, or simply chalking their kettlebells before a set? Even spectators frequently comment on the typically great atmosphere of a meet. As regards instruction, in over 50 years of sports I have never encountered a more generous group of seniors willing to share their knowledge without reservation or conditional expectations. Nowhere was this more apparent to me than recently in St. Petersburg, Russia at the IKSFA elite sport camp where the whos-who of Girevoy Sport behaved toward students as though they were closest family. In this respect, we are quite different than most commercial martial arts, where teaching is occasionally denied and always comes at a price. How does this gentle warrior spirit arise? It is a function of practitioners sharing a common bond of severe training and our unique form of competition. Any Girevoy Sport master can teach you everything about the Jerk event, can share their training
spiritual refinement & the repair of the world
I suspect most women come to Girevoy Sport from backgrounds other than martial arts. If that is true, other factors contribute to their warrior qualities. We know from empirical research that women excel in endurance sports and have great capacity to tolerate physical discomfort. Capacity to empathize with others and potential to enter I-Thou relationships is taught to girls while young men are pushing each other off hills, learning to establish dominance. I think most women come by warrior traits via genetics and childhood learning experiences. Unfortunately, the composite of the female warrior is not usually valued by society, which may explain why women have emerged as a vital force in Girevoy Sport where these attributes are not only accepted but actively rewarded. My experience is primarily limited to the United States, therefore, it is from that perspective from which I write; I apologize for any statements that may seem foolish in the context of another culture.
female gireviks
Inspiration from a legendary Russian weightlifter: The blood of your fathers has turned to water in your veins. Not your lot is it to be strong as they were. Having tasted neither lifes sorrows nor its joy, like a sickling you look at life through a glass. Your skin will shrivel, your muscles grow weak, tedium will devour your flesh destroying desire. Thought will congeal in your skull and horror will stare at you from the mirror. Overcome yourself, overcome yourself. I tremble, I seethe, I clench, I seize the haul. - Yuri Vlasov Are these not the thoughts of a warrior? Go then to your training with resolve, and strip away all that is not Girevik, and may the time come when men and women can be gentle, and when women and men may be strong Judy Chicago. w by David Elkins More information about David Elkins, find him on Facebook.
conclusion & inspiration
Post-Apocalyptic Survival with
Filipino Martial Arts

The FMA arts are one of the few martial arts that are still current, and by that I mean the martial art is not restricted to the sporting arena and subjected to a system of rules. My teacher, GM Danny Guba, is the survivor of many an altercation involving guns, knives, and bad intentions. His instructors and peers carry the scars of a society where every person carries a blade and, all too often, life is cheaper than a bullet. The methods he teaches go from simple to sophisticated and beyond, yet the basic principles behind his teaching never change. FMA is best known for stick fighting. This is FMAs popular face, but the stick is only a metaphor. It represents anything that you can hold in your hand. When learning the stick, you practice twelve basic attacking angles with appropriate defences and counters. You are then taught to apply these twelve angles and their counters at various ranges with various tools including empty hand, short blade, long blade, and blunt instrument. Pretty soon you learn to adapt to whatever comes your way, any strike aimed at you (fist, claw, blade, or bludgeon) will travel along one of the twelve angles that you have drilled to counter. The actual attack becomes irrelevant to FMA practitioners; all that you are concerned with is delivering the appropriate level of force in response. At a long range, you will attack the aggressors outstretched arm or leg, disabling them while you close in to finish. At a close range, you may go direct for a finishing strike, ideally to the head or neck area (especially important with Zombies). Just as the type of attack is of little significance, neither are the weapons involved. If I am armed with my trusty Bolo (Filipino machete), my Hand Enhancement tool (a small and easily concealable blade), a club, cudgel or simply my bare hands, I still use the same movements and principles. All that changes is the target: blunt instruments aim to break bones, sharp instruments aim to cut tendons, ligaments and arteries. My first counter strike with a stick may land on the collar bone, the same counter with a blade will slash into the neck. An empty hand will chop or hammer along the same line into
e dont know how its going to go down, we just know its imminent. It could be like the Terminator or the Matrix where technology turns around and replaces us at the top of the food chain, forcing us to form pockets of resistance to fight back. It could be like 28 Days Later or I Am Legend where only a few of us have immunity to a super virus that transforms others into raging monsters. Maybe it will be like The Day After Tomorrow and planet Earth herself will wage war against us. No matter how it happens, if you get through the actual end, if you survive the apocalypse, you had better be prepared. One thing is for certain, if I get through the apocalypse, Im not going to let some robot, zombie, or even Toecutter and his gang from the original (and best) Mad Max movie take me down easily. To keep myself and those around me safe, I will look to keep my mind and body sharp with the use of martial arts training. Of course Id like to arm myself with firearms, but in Ireland, these are hard to come by, and what happens when the bullets run out? My martial art of choice is the Filipino Martial Arts (FMA), more commonly known as Kali, Eskrima, or Arnis (depending on where it originated). Specifically, the Doce Pares style of San Miguel is my choice. Why FMA? Because Ive yet to find a more versatile system for self defence and combat, and Ive tried quite a few. If the rapture comes and Saint Michael is heading up the charge, it would probably pay to use the fighting art that he gave his name to (just in case).
the side of the neck or the jaw line. The striking angle and method changes little, only the target changes by a few inches. FMA does have some grappling and ground fighting techniques, but these are usually centred on getting back to the feet as quickly as possible. In a multiple-opponent scenario, or against an armed attacker, staying on the deck is suicidal. Very quickly a practitioner of FMA becomes able to use anything at hand as a weapon and has little problem defending against an armed opponent, regardless of what he is holding (even if you yourself are unarmed). The emphasis is always on flowing movement, multiple strikes, and joint manipulations rather than brute force (although brute force is still encouraged). This ability to improvise, adapt, and overcome puts me in the mindset of the Royal Marines, and they know how staying alive. It was a former Royal Marine Comanche member and close friend that taught me the following mantra that he used as part of an elite close protection unit: Avoid, Evade, Confront. If we are looking at a survival/self protection scenario, then these are words to live and die by. First you must Avoid conflict. Toecutter travels with his gang, Zombies and mutant rats travel in packs, robots are faster and stronger than us, and those people infected in 28 Days Later can easily infect us with the tiniest drop of blood. We must avoid contact wherever possible. Think of it this way, if you never get into a fight, youll never lose a fight and be killed or injured. Its simply: if you get injured, you can no longer protect your family or tribe. Avoidance comes down to observation and awareness; constantly being aware of the surroundings and scanning for things which seem out of place. If we can recognise a threat from a distance then we can avoid it. If you fail to avoid conflict, you must attempt to Evade it. Either your awareness failed you and you didnt spot trouble, or you were ambushed. Either way, you need to do your damndest to get out of their before any damage is done. Evasion
Hedges
e v a
skills
basically means running, but not fleeing blindly. Like our combat techniques, escape manoeuvres must be drilled. Rendezvous points must be identified as you travel so that if the group becomes separated during a contact you can all meet up at a predetermined safe haven. It is very common while running away to focus solely on the escape; awareness for other threats is often lowered. This can be a fatal mistake. Never drop your guard and keep your head up and scanning as you escape. Lastly, Confront. If there is no way out, if your evasion tactics failed, then its all out confrontation time. No hesitation, do not pass go, turn the violence up to 11. If armed, get the weapon up and ready, be it a firearm, crossbow, blade, or stick. Whatever tool you are carrying should feel as much a part of you as your own skin, so if and when it is time to use it, it is as natural as saying your name. The advantage of the Filipino martial arts is that it isnt reliant on any particular weapon, so if your rifle is out of ammo, use it as a club until you can draw your secondary or your knife. If you are unarmed, the FMA disarming techniques are designed to allow you to instantly utilize your opponents weapon against them as soon as you have it. Filipino footwork patterns are simple, adaptable, and fast. They were developed for fighting multiple opponents in rough terrain. Watch any good FMA practitioner and youll never see their feet stop moving. They are able to change range and direction at nearly impossible speeds. This footwork should help keep you away from your enemys weapons and also offer you opportunity to disengage and flee. Again, at the earliest opportunity, return to evade and attempt to bug out to safety. All this requires mental and physical agility and strength. If you are a regular My Mad Methods reader, you should already have a good idea on keeping the body fit and strong but being constantly on guard for attack is mentally demanding, remaining focussed immediately after an attack is even more so. This is why some type of meditation or chi gung practice is in order to keep the mind relaxed and healthy. There are many types of chi gung and meditation, but for the warrior, the protector, the best are the ones that follow the martial path. Mindfully practicing your combat techniques in a slow and relaxed manner, using deep breaths and perfectly coordinated movement is the essence of many martial arts practice. Usually these are called Kata (or forms), basically a systemised version of shadow boxing. But unlike shadow boxing, the goal is not to workout,
rather, it is to relax the mind and body while hardwiring perfect technique. Performed slowly, these forms loosen and stretch the body. Performed under dynamic tension, they will strengthen the body. Performed super slowly, they will develop tendon strength, fine motor control, and will power. Performed fast they will develop speed and explosiveness. In my own practice, I like to mix between the various speeds and methods. Starting with slow movements to warm up and loosen the body, adding in dynamic tension for strength, then building the speed to a fast flow with extensive footwork before ending a session with a slower breath oriented set to bring everything beck to centre. During these moving meditations (or Kata), it is a good idea to change between weapons regularly. Perform some unarmed, some with short weapons, and others with long weapons to ensure that whatever you pick up in the heat of battle will feel completely natural to use. Breathing must come from the diaphragm; draw air deep into the belly and fully exhale in time with your movements, slow moves allow deeper breaths which has a relaxing effect on the body and mind. If working with dynamic tension, utilize the power breathing techniques to help develop integrated core strength and focus. Fast movement will require much faster, choppier breathing (listen to a boxer during a bout to see what I mean). It is important to keep the purpose of the training in the forefront of your mind the whole time you practice. Try to visualise your opponent(s), see your strikes landing as you block and parry theirs. Kata/moving meditation is a mindful practice, its purpose is to prepare you for the rigours and unpredictability of a combat situation, a fact that seems to be overlooked in the current martial arts scene where aesthetics and sport are the main concerns. Overall, if the worst happens and you are fortunate enough to survive the end of the world, your mental and physical training needs to be ready. The strengths and skills you develop now will help keep you alive if society caves in on itself. Others may recognise this and come to you for protection, some may wish to learn from you so that they can protect themselves and their families. It is your duty to ensure that you keep your skills, just like your blades, oiled and razor sharp. Your life and the lives of those around you may depend on it. w
Post-Apocolytic Survival:
filipino martial arts demo
Watch Dave Hedges demonstrate Martial Arts Demonstration Scan the Tag or go to: http://youtu.be/HU_X3DzIoXA
by Dave Hedges For more information about Dave Hedges & his company, go to
www.WG-Fit.com
Bell
im
y h t
strength
Improving the Primal Art of Climbing

ou are in a time before civilization. An age where your proficiency with everyday skills such as running, jumping, lifting, throwing, fighting, and climbing means the difference between seeing another day, or becoming a hungry animals next meal. Its a warm, sunny morning in a clearing just outside the bush where you and your tribe have set up camp.Youre gathering some wild berries from a small bush that youve stumbled upon, a rare treat that your young children will enjoy. Just as youre about to finishing filling your hand-woven basket, you hear a twig snap. It turns out, youve come too close to a wild boar that was resting with her piglets, and she thinks youre a threat. The boar charges at you wildly, you drop your basket and flee as fast as you can. As you sprint you feel your heart pounding, a cold burn in back of your throat, and the dirt flicking up behind you with every stride. The boar is gaining on you; youre coming closer to the safety of the bush when you notice some low hanging tree branches. The boar is now right on your tail, closing in for the kill when you leap, grabbing a low hanging tree branch and pull yourself up the tree to safety. Now pause, would your climbing skills be up to this task right now? Or would you be a sad excuse for a survivor? 42 / MyMadMethods t Dec/Jan 2012
Climbing has played an invaluable role in human survival since the dawn of man. Climbing can be used as a form of transportation, a means to gather food, or as in the example above, an efficient way to escape danger. While climbing is a simple, natural human movement and an important skill, it is no longer practiced widely in our modern society. For modern day not-so-hunter/gatherers, how can we improve this skill? Climbing, whether its up a rock wall, tree, fence, or anything else requires a few key physical attributes: strong/flexible legs, powerful upper body pulling strength, and a solid grip. Most people mistakenly believe that climbing is only an upper body pulling activity. This could not be further from the truth! In reality, climbing requires the legs just as much as the upper body. By using both your upper and lower body as a team and distributing the work between the two evenly, youll be able to climb faster, longer, and more efficiently. As with any activity, improving requires practice; actively climbing on a regular basis is necessary. However, there are supplementary exercises that can help you gain the upper hand when looking into improving your climbing skills.
lower body training techniques:
When climbing, youll often be switching weight from leg to leg, meaning that youll usually be using one leg to do the majority of the work at any given moment. For this reason, I have found it incredibly beneficial to focus on lower body exercises that work one leg at a time. Here are a few of my favorites:
Pistol Squats: Stand with your feet a slightly closer than shoulder-width apart. Lift one foot off the ground a few inches and keep your knee straight. Keeping the weight on your heel, draw in from your belly button, push your butt back and sit all the way down until your butt touches your heel. Think of pulling yourself down to the ground with your hips and hamstrings. Once at the bottom, press through the ground with your heel, breath out with force, and extend your knee and hips allowing yourself to stand back up until you reach the start position and repeat. Deck Squat Pistols: Start as you would a regular pistol squat and lower yourself down on one leg all the way to the ground, only this time youll roll back wards onto your back as you would in a deck squat. Once you have rolled back onto your shoulders/neck tense up your abs/butt , reverse the momentum, and whip yourself forward catching your foot back under you and use that momentum to help you stand back up out of the pistol squat. Plyometric Step Ups: Stand in front of a bench, plyo box, or any other sturdy platform and place one foot flat on top of it. The platform should be high high enough that when you place your foot on top of it, your knee will be bent at a 90 degree angle. Now, press through your heel, and without allowing your knee to pass your toe, stand straight up using only the leg thats on the object by extending from the knee and hips. Press through with enough force that you propel your body up into the air. Land softly back onto the platform with the same leg and lower back down with a bent knee, and repeat another rep.
upper body pulling techniques:
Simple pull ups and chin ups will help you build the upper body strength required to climb with efficiency, however, were looking to improve and gain an edge in the climbing field. When climbing, youll often be shifting weight from one hand to another or reaching with one hand for higher grip while the other holds you in place. With these factors taken into consideration, here are some exercises that will improve these aspects of climbing:
Around The World Pull Ups: Grip the bar as you would for a regular pull up and allow yourself to hang there. Start pulling your self up towards your left hand , once you have reached that hand stay in the fully flexed position and shift across the bar by pulling yourself towards your right hand. Once you reach your right hand slowly lower yourself down by extending your elbows. Repeat, only this time pull up towards your right hand so that continue to alternate sides to ensure both get worked equally. Climbing Pull Ups: Set up a pair of gym rings on a pull up bar so that they hang about 1-2 feet below the bar. Now grip your rings as you would for a regular dead hang chin pull up. Proceed to pull yourself up as hard as you can, at the apex of the pull quickly release one hand from the ring and grab the pull up bar. Once you have a firm grip, release the ring from the other hand and grab the pull up bar. You should now be hanging from the pull up bar with both hands. Youll now perform a full pull up, lower yourself slowly, reach down with one hand and grab one ring, get a firm grip on the ring and then release the pull up bar with the other hand and grip the other ring with that hand. Now lower yourself to a dead hang position and repeat the whole movement.
improve your clim
workout #1
bing skills
improve your clim
workout #2
bing skills
A1: Climbing Pull Up - 3-5 x 40 sec A2: Pistol Deck Squats - 3-5 x 40 sec A3: Hindu Push Ups - 3-5 x 40 sec A4: Alt Plyo Step Ups - 3-5 x 40 sec A5: Hanging Leg Raises - 3-5 x 40 sec Perform each exercise for 40 seconds each, one after without rest. Once all exercises are complete, rest 1 min. Repeat 3-5 times.
A: Pistol Squats - 5 x 5 reps ES (NOTE: If not challenging enough, add weight) B: Around the World Pull Ups - 5 x 5 ES n total, if not challenging add weight) C: Dips - 5 x 5 reps (NOTE: If not challenging, add weight) D: Weighted Step Ups - 5 x 5 Perform each exercise for its prescribed number of sets and reps before moving onto the next exercise. Rest 30sec-1min between sets.
While climbing may have played a much larger role in our survival thousands of years ago, and you may never need to climb for your survival in your entire life time today, wouldnt you like to be confident in your ability to do so should a time ever arise? Here are some sample workouts for you to try that will help boost your strength and stamina for any climbing situation, because you never know when you might need it! w by Timothy Bell For more information about Timothy Bell & Jungle-Fit, go to www.Jungle-Fit.com
Smartphone mount included for workout entertainment!
Assemble with 8 burly bolts Add any climbing holds Add our anchors and rings Hang on any doorway No damage
Proud sponsors of &
www.blankslateclimbing.com
o J Pulling Power, Ballistic Conditioning, & Grip Strength
I am Legend Urban Survival:
Celis
strength
he movie I am Legend was an awesome film (several films actually) that makes me ask the question: What if the world as we know it was going to end? Worse yet, what if you survived the end of the world and had no shelter or food and a variety of environmental obstacles and dangers to overcome? Lets say you know the end is coming and you have time to prepare (assuming the end of the world is going to resemble the I am Legend scenario and you are going to be trapped in a mangled, broken city). Collapsed buildings, heavy debris, and wild animals running down Main Street. How would you train mentally and physically for this type of urban evironment? Your training preparation should reflect your environment. What type of obstacles will you be faced with? In a collapsing city, youll need to pull yourself up and around cables, rubble, and ledges while also having the strength and power to move obstacles out of the way. Your survival fitness program should reflect the functional movements needed to do this: pulling, ballistic, and grip strength and power. Survival fitness requires the big three: strength, power, and endurance. Without these aspects of fitness, your chances of escaping from dangers, navigating dangerous structures, and surviving out in the wild will not be good. You need strength to lift, pull, drag, and carry food and objects from one place to another, power for chasing and escaping game, and explosiveness for lifting and jumping. Lastly, you need physical and mental endurance to make it in a dangerous setting. Training now might save you then! The following workout combines complex movements and incorporates aspects of power, strength, and endurance. To make this survival workout a bit more interesting, run through them aggressively with the mindset that the end is just around the corner, it will make a huge difference! Convince the mind to push harder and it will make these workouts increasingly difficult.
i am legend urban survival
legend kettlebell & bodyweight
workout
A1: Rope Climb - 3 x 15-20ft A2: Flipping Figure 8 - 3 x 10ES B1: Muscle Up to Skin the Cat - 3 x 5-8 B2: Ballistic Swing Crisscross - 3 x 10 C1: Hanging Bar Walk - 3 x 30-60sec C2: Kettlebell Walking Snatch - 3 x 25ft ES D1: Parallel Bars Walk to Explosive Dip - 3 x 30-60sec D2: Kettlebell Pull Up - 3 x 8-10
rope climb
kettlebell figure 8 flip
kettlebell pull up
muscle up to skin the cat
kettlebell explosive swing crisscross
hanging bar walk
parallel bar walk to dip
walking snatch
The Urban Survival Workout is both physically and mentally challenging to complete, and may take several attempts to finish. Each hanging rope or bar exercise will challenge your pulling power and endurance while also testing your grip strength, followed by an equally difficult kettlebell exercise that requires strength, power, and conditioning to complete. Each set is put back to back to simulate action after arrival; imagine climbing up to the second story of a building and finding yourself battling it out with another survivor or hungry animal. No time to rest your tired arms and hands! If done correctly (with sufficient weight and proper form), youll be lucky if you have enough strength to carry your kettlebell back home. This workout offers huge advantages for 48 / MyMadMethods t Dec/Jan 2012
survival fitness in an urban environment. To name a few, the kettlebell exercises train for power, strength, and stamina due to the constant explosive repetition. Kettlebells are excellent for building immediate power which could be used to move or lift heavy objects through a coordinated, explosive movement. The gym ring muscle up combination is extremely difficult and it enhances grip and upper body strength. This is perfect if you are in a climbing situation or hanging off a ledge. The combination of the two will test your mental limits when faced with difficult challenges, allowing you to test your will power to finish what you start. Living out in the open and watching your back for safety are challenges that arent familiar to us in present day. Surviving
requires planning, training, and a ton of will power. Consider that while you are running through these workoutsjust pretend that your life depends on it. w
i am legend:
legend kettlebell workout
Watch Jon Celis demonstrate the: Legend Kettlebell & Bodyweight Workout for Survival Fitness Scan the Tag or go to: http://youtu.be/qydG2dNIYEI
by Jon Celis For more information about Jon Celis & AbsoluTraining, go to www.AbsoluTraining.com
Rithner
o c i
conditioning
Stranded in Bolivia
Earning the Right to Stay Alive
stranded in bolivia
hen I think of survival, I think of a shortage of everything, including the basic essentials like food, medicine, and appropriate shelter. When I was 18, I had a small adventure which included these shortages. I was stranded in Bolivia, just me with only a tourist visa and without any skills, money, or friends. During those 13 months of personal development, I learned a few things about survival, and how to live day-to-day. I now realize that my struggle in Bolivia was my coming of age and helped me develop into the man I am today. I arrived in Santa Cruz, Bolivia with very little money and no job. Soon after failing at getting a job, I ended up homeless and completely broke. All I had was a small backpack with one change of clothes and one jean jacket. To make matters worse, my visa didnt allow me to take a real job and I had very limited choices. I was put to the test and I found ways to survive. I travelled on the roof of a train, I stowed away on a banana truck, I fought off robbers, and I ran for hours every day in exchange for a plate of food. I climbed a tall fence daily to avoid security guards so that I could get to my sleeping spot each night. Things got better over time. I survived hunger, homelessness, thieves, and other challenges. After over a year of struggle, I ended up making my way back home. When I got back to my family in Patagonia, I was a different person. I was tougher both physically and mentally and I was heavier and stronger. I felt more confident than I ever had in who I was and the man I was becoming.
situational briefing & wor
kout planning
Location: South East Bolivia. City of Santa Cruz. Climate: Subtropical jungle. Conditions: Urban environment. 3rd world city. Employment: Access to very low-paying, physical jobs, enough to trade for shelter and food. Little rest due to poor quality of shelter and very limited food supply. Threats: Illnesses, robbers, narcs. A Caucasian appearance gets unwanted attention, fighting and escaping required. Fitness Level: Good cardio foundation and average levels of strength. Before arriving in Bolivia, I had been training consistently with a local swim team for five years. I was training a few hours each day, six times a week. Swimming and cross training was the extent of my fitness. The Program: When surviving in Bolivia, I learned that while being fit was very important, avoiding getting sick or injured was equally vital to survival. These workouts put emphasis on overall strength and endurance, overloading very conservatively to avoid over training and injury. Down in Bolivia, I didnt have kettlebells or any equipment for that matter, and I used only calisthenics to maintain body strength. Equipment: Timer, two kettlebells of equal weight, 18-24 inch stable platform, pull up bar or tree branch Workout Schedule: Allot only two days a week to kettlebell lifting and the rest to light cardio and 30 minutes of joint mobility and stretching, or simply joint mobility and stretching.
kettlebell dive bomber
kettlebell windshield wiper
kettlebell power snatch
stranded in bolivia:
kettlebell workout #2
stranded in bolivia:
kettlebell workout #1
WARM UP General Warm Up: Joint Rotation/Dynamic Stretch Warm Up for Snatch: A: Alternating 1-Hand Swing - 1 x 2 min B: Clean - 1 x 2 min per side C: Double Clean - 1 x 1 min WORKOUT A1: Single Half Snatch - 2 x 10 per side A2: Rope Skipping (Shuffling Feet) - 2 x 1 min A3: Double Half Snatch. - 2 x 10 A4: Rope Skipping (High Knees) - 2 x 1 min A5: Single Half Snatch - 2 x 10 per side A6: Rope Skipping (Feet Together) - 2 x 30 sec A7: Double Half Snatch - 2 x 10 A8: Rope Skipping (Double unders) - 2 x 30 sec B1: Shoulder Bridge Chest Press - 3 x 20 B2: Rope Skipping (Sprint) - 3 x 30 sec B3: Double Bent Row - 3 x 20 B4: Rope Skipping (Easy) - 3 x 1 min COOL DOWN A: Windmill Series - 1 x 10 min B: Stretching - 1 x 20 min
WARM UP General Warm Up: Joint Rotation/Dynamic Stretch Warm up for Power Snatch: A: Muscle Snatch - 1 x 1 min B: Hang Power Snatch - 1 x 1 min C: Power Pull - 1 x 1 min WORKOUT A1: Double Power Snatch - 2 x 10 A2: Rotational Sit Up - 2 x 10 each direction A3: Double Power Snatch + 3 Push Ups - 2 x 10 A4: Reverse Hypers - 2 x 1 min A5: Double Power Snatch + 3 Dive Bombers - 2 x 10 A6: Side Bends - 2 x 1 min per side B1: Lateral Step Ups (Kettlebell on back) - 2 x 2 min B2: Pull Ups (Use different variations) - 2 x 1 min B3: Decline Push Ups - 2 x 1 min B4: 2-Foot Box Hops (Backwards/Forwards) - 2 x 2 min B5: Pull Ups (Use different variations) - 2 x 1 min C: 1-Leg Orbitals - 1 x 1 min D: 1-Leg Jerk - 1 x 1 min E: Shoulder Bridge I - 1 x 1 min F: Shoulder bridge T - 1 x 1 min by Nico Rithner COOL DOWN For more information about A: Get Up Series - 1 x 10 min Nico Rithner & his company, go to B: Stretching - 1 x 20 min www.ColoradoKettlebellClub.com
Physical Preparation Plan for
Emergency Survi v al Prepping Your Most Vital & Critical Piece of Equipment
greg mihovich worko
Mihovich
paration:
day 1: strength
ut for survival pre
g e r
conditioning
Warm Up: Joint Mobility/Combat Acrobatics A1: KB Squat Clean & Press - 3-4 x 3-5 A2: Weighted Rope Climb - 3-4 x 20-30ft B1: KB Single Leg Deadlift - 2-3 x 3-5 B2: KB Windmill - 2-3 x 3-5 B3: Standing Wheel Roll Out - 2-3 x 3-5 Cool Down:Yoga/Foam Rolling
greg mihovich worko
day 2: explosive po
ut for survival pre
paration:
wer
urvival is a serious subject and goes well beyond being in good physical condition in order to prevail over hardships. Having lived through a collapse of the Soviet Empire first hand, I would suggest a solid stash of food, water, medical supplies, lights, tools, fuel, guns, ammo, and other necessities. Second, I would suggest building a strong community that can take care of business, because in the event of serious large scale SHTF scenarios, it will be very difficult to pull off long term survival loner Rambo-style. All that preparation takes long term planning, defining your particular situation and priorities, organizing your group, etc. After all, it is not just the fittest who survive, but the most adequately prepared and the ones who can adapt well to the changing environment. So, if you think that just by following unconvential strength and conditioning routines, even ones that are specifically designed for preparing you for facing serious physical adversity, that you are instantly going to become a survivor, you need to grow up. Survival goes way beyond fitness. Surviving is an attitude. Surviving means being ready for the unexpected. Survival is about always being ready to learn something new every day, being flexible enough to adapt, to think quickly on your feet and to trust your instincts. It is the desire to live, no matter what. Survival is also preparing; preparing for the worst. Having said all that, on the flipside, if you have all your supplies ready to go, your guns lubed up, and your back up routes all planned out, but your functional fitness is subpar, you are missing out on the most vital and critical piece of equipment: YOU. A survival situation might involve (among other unpredictable variables) long hikes
over very difficult terrains, fighting animals and other people, carrying large loads, and climbing over obstacles, all while potentially being hungry, wet, dehydrated, sleep deprived, wounded, and tired. That will take more than just serious physical fitness, it will also take lots of mental toughness and resilience that could be developed only one way: by sticking to a long term functional fitness program that challenges you and allows you to push yourself beyond your current comfort zone, testing and sharpening your mind and spirit. If you are serious about your physical and mental preparation, I suggest dedicating anywhere from three to four days a week to a functional fitness regimen, a sample of which is outlined here. On your off days, I suggest avoiding sitting around; get involved in something useful and dynamic, such as close quarter combatives, hiking, climbing, running and gunning, paintballing, medical and survival training, etc. Who said that preparing to survive isnt fun? I also suggest periodic challenges that serve as motivation and as a checkpoint for your preparation. There are many ways to do that. You could enter into an adventure mud/obstacle course race; there is a large selection of them out there and you could easily pick one that is appropriate for your current fitness level. You could sign up for a three gun competition (handgun, rifle, shotgun) and some other practical shooting competitions. You can go on extended multiple day hikes with a friend or a group and safely practice some challenging survival scenarios, each time expanding your levels of competence and comfort. The point is that you can find fun, relatively safe and a productive ways to challenge yourself from time to time in order to keep that blade sharp.
Warm Up: Joint Mobility/Combat Acrobatics A1: KB Double Snatch - 2-3 x 5 A2: Power Over Push Up / Behind the Back Clapping Push Up - 2-3 x 5-8 B1: Clap Pull Ups - 2-3 x 3-5 B2: Sandbag Split Jump - 2-3 x 5-10 ES C1: Barbell Wrestlers Twist - 2-3 x 5-10 ES C2: Hip Hop - 2-3 x 10-15 Cool Down:Yoga/Foam Rolling
greg mihovich worko
day 3: conditioning
ut for survival pre
paration:
Warm Up: Joint Mobility/Combat Acrobatics A1: KB Double Jerk - 2-5 x 20 A2: KB 1-Arm Snatch - 2-5 x 20 ES A3: KB Extended Range Halo - 2-5 x 15 ES Cool Down:Yoga/Foam Rolling
ut for survival pre paration:
greg mihovich worko
day 4: field
Today you will put your fitness to the test. Remember, you do not need to push it to the absolute limit every weekend; engage in some sort of (preferably outdoor) activity that combines multiple aspects of fitness and is specific to survival training. Below you will find a few examples:
n Paintball / Airsoft Game n Long Hike Fully Loaded n Adventure Race n Obstacle Course / Parkour Practice n Indoor / Outdoor Climbing n Running and Gunning n Combatives / Shooting / Survival workshop
single leg deadlift
power over push up / behind the back clapping push up
standing wheel roll out
windmill
hip hop
rope climb
kettlebell squat clean & press
clap pull up
double kettlebell snatch
barbell wrestlers twist
extended range halo
Good luck, and remember to enjoy your journey while preparing mentally and physically for a worst case scenario. Every man dies, not every man truly lives. Love a challenge, become a better and a more prepared person every day, study yourself and the world but be ready to embrace the unknown. Then you will be a true survivor w
by Greg Mihovich For more information about Greg Mihovich & his company, go to www.UndergroundGym.com Dec/Jan 2012 t MyMadMethods / 53
Riot Navigation:
Gain the Strength & Knowledge You Need to Deal with a Riot
Eisenhower
An
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ny
agility
icture this: you are shopping on a beautiful Saturday morning in your downtown shopping district. A protest is occurring nearby that you hardly notice as you go about your business. As you step out of a shop, you realize that the situation has quickly changed from a peaceful protest into a full scale riot. People are scattering all over, beginning to trample one another in mass hysteria and youre stuck right in the middle. What do you do? This is just one of many situations thrown into movies; it could be a riot, an earthquake, or a wave of zombies. You always see the star fighting their way through crowds to save the helpless child, but would that be you? Rioting seems to be happening increasingly often all over the world today. There are famous large riots you see on the news or read in the history books, but there are small ones too. If a riot broke out and you were in the middle of it, would you have the strength, agility, and knowledge to get through it? The following are a few ways to build strength, as well as some methods of getting through large crowds. Just like most dangerous situations, the best course of action to reduce the likelihood of injury or death is by avoiding the riot altogether. These techniques are very impact-intensive and should only used as a last resort.
cannonball
Here is the situation: a large crowd erupts and a riot is coming towards you. Unfortunately, youre cornered and the only way out is straight through. How do you do it? The Cannonball. The Cannonball is a diving continuous roll that creates momentum and allows you to keep a low center of gravity to go through obstacles. Performing the Cannonball: n Start in a low squat with one leg behind the other and your arms out in front of you. n Take a big hop-step forward and jump into a diving roll in the air. n Keep your chin tucked and rotate onto the ground over one shoulder. n In the middle of the roll, bring your knees into your chest and hold onto them, keeping your chin tucked. n Continue the roll; your body will look like a cannonball at this point. n You may need to push a little with the balls of your feet on each rotation to add momentum. n Once through the crowd or a particular distance, hop back up onto both feet into a standing position.
Now, lets say you dont have that space in front of you to start the Cannonball, you were caught in the midst of the group. How do you get through? How do you avoid getting trampled? Enter the Juggernaut and the Turtle. Performing the Juggernaut:
n First and foremost, you need to protect your head, this is the most important part of your body, so lower your head and tuck your chin, keeping your arms up to protect it. n Put one leg behind the other and drop into a deep squatting lunge. n Once you are level with everyones midsection, lean forward while walking quickly. n Make sure you stay in the low deep lunge while you walk and you lean your body forward, keeping your arms covering your head; use your forearms to go through the people. n Keep your abs engaged and keep breathing to help avoid losing momentum, once through, start running. n You can also do this using a person in front of you (pushing them forward to avoid any contact). Sorry to say, sometimes you have to think about yourself.
the juggernaut & the turtle
Performing the Turtle:

n If you start to go down here is something you can do to help you not get trampled. If you fully go down that is where you get stopped. First keep your arms in tight close to your head covering it, keep your head down and chin tucked. n Then be down on your knees forward in a turtle like position. Keeping your abs engaged n In this position you can take the brunt of a lot of weight n Slowly using your forearms and knees begin to crawl forward (making sure to breathe) n If there is enough space you can do small hops from this position to make it through quicker n Once through use your hands on the ground to hop up to standing position and get out of there.
There you have it, you can now get through crowds a few different ways. To help work on your riot strength, perform 3 sets of the following exercises, 25 reps a piece. Performing Body Pushes: Performing Turtle Crunches:
n Start on your back in a star position (legs apart and straight and arms overhead) n Curl your body in, bringing your knees to your elbows, chin tucked, and your shoulders and lower back off the ground. n Push your legs and arms back out to a straight position, not letting them touch the ground. Then go into the starting position.
riot strength workout
n You can use a large heavy bag or a person for this exercise. n Start with your left leg forward in a lunge position your hands in front of you. n Have the person lean back, putting all their weight into your hands. n Now go into a deep lunge while leaning back, so you can feel all of their bodyweight. n Slowly push them up into a standing position and continue. n Make sure the person stays on their heals so you will take the brunt of their weight. n Perform reps on each side, switching the front leg; this will build up your pushing power n This is an advanced partner drill; make sure you have someone about your size (or a little lighter) to start. n Start off on your back holding your arms and legs in front of you. n Your partner will lean backwards towards you. n Take hold of their back with your hands, and behind their thighs with your feet. n Left them off the ground into the air above you. n Lower them down and back up in a push up-like movement for reps then slowly and gently place them back onto their feet n This will work your push power, abs as well as balance for both partners.
by Anthony Eisenhower
Performing Partner Off the Back Pushes:
For more information about Anthony Eisenhower and Brood 9 Martial Arts, go to www.Brood9.com Dec/Jan 2012 t MyMadMethods / 55
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