Issue 4 Rev

GETTING THE ONE-ARM HANDSTAND, THE BASICS!
TAP INTO HUMAN

STRENGTH AT WILL,
BEND STEEL!
INTERVIEW WITH STRONGMAN
PERFORMER CHRIS WONDER
SCHOECK
DEADLIFT A CAR!
GET THE FULL
PLANCHE!
SHAPING THE FUTURE OF

FITNESS, THE SUPER SUIT,
ARE YOU READY

FOR STRONGMAN
COMPETETION, GET THE
INSIGHT INTO THE BRUTAL
STRENGTH COMP!
THE UNCONVENTIONAL
UNDERGROUND GYM,
GET CAVE STRONG
WITH FRANK DIMEO
FOOTWORK AND
THE EXPANSION OF
BALANCE, KICKING
WITH CAOPOERIA,
CELEBRITY TRAINER
AMIR SOLSKY
GIVES US THE
FUNDEMENTALS
FORMER NFL PRO JESSE NICASSIO ON

HIS INVENTION THE MASS SUIT
BEATING THE REAPER! INTERVIEW WITH PROFESSIONAL ACTOR AND ATHLETE ADONI MAROPIS.
www.unconventionalathletes.com
CONTENTS
14
18
25
29
34
37
40
43
FOOTWORK AND THE EXPANSION OF BALANCE THE BASICS.

CELEBRITY TRAINER AMIR SOLSKY ON KICKING WITH CAOPOERIA
MAKE EVERY MUSCLE FIBER OF YOUR BODY

BEND TO YOUR WILL!
GAINING THE ONE-HANDED HANDSTAND - THE VERY BASIC

PROGRESSIONS FROM THE MULTISKILLED STRONGMAN PROFESSIONAL
YURI MARMERSTEIN
TAPPING INTO SUPER HUMAN STRENGTH AT WILL!
INTERVIEW BY SHARON G JONAS WITH STRONGMAN PERFORMER CHRIS

WONDER SCHOECK
PLANCHE STRADDLE ESQUISITES, A STEP-BY-STEP GUIDE

STREET BAR ATHLETE WILL DE LEON DEFING GRAVITY
ARE YOU READY FOR STRONGMAN COMPETITION?
THE ULTRA BEAST WILL DINWIDDIE TALKS TO US ABOUT THE BRUTAL

REQUIREMENTS!
FULL PLANCHE PERFECTION, A PROGRESSIVE APPROACH!

CALISTHENICS PRACTITIONER IVAN KAJTAZ - INSTRUCTIONS FOR THE
FULL PLANCHE!
NO RISK NO FUN!
INTERVIEW WITH EXTREME ROCK CLIMBER MAGNUS MIDTB
FROM RUSSIAN TO HARDSTYLE, KETTLEBELL

FITNESS FOR COMBATIVES
KETTLEBELL FITNESS AND MMA - AN IN-DEPTH Q AND A WITH PHIL ROSS.
Issue 04 - CHRISTMAS/NEW YEAR BUMPER EDITION
Page 4
CONTENTS
49
54
59
61
63
66
68
72
ONE MANS UNCONVENTIONAL APPROACH TO TRAINING

SAVED HIS LIFE AND LED HIM TO BECOME A WORLD
CHAMPION!
BEATING THE REAPER INTERVIEW BY SHARON G JONAS WITH
PROFESSIONAL ACTOR AND ATHLETE ADONI MAROPIS
GETTING CAVE STRONG WITH FRANK DIMEO
THE UNCONVENTIONAL UNDERGROUND GYM WHERE WEAKNESS IS

NOT ACCEPTED!
PROTECTING YOURSELF FROM THE ELEMENTS,

GAME MATCH POINT!
INTERVIEW FROM SHARON G JONAS WITH FORMER PRO TENNIS PLAYER AND
COACH MARTHA AND HER AMAZING APPAREL!
A LONG-AWAITED SOLUTION FOR THE FUTURE OF FITNESS

THE SUPER SUIT! FORMER NFL PRO PLAYER JESSE NICASSIO GIVES
US THE LOW DOWN ON THE MASS SUIT
SPRINTING UNCONVENTIONAL TO CONVENTIONAL
PART 3 WITH STEPHEN SANTANGELO (PART 2 FEATURED IN THE NOV/

DEC EDITION).
HOW TO DEADLIFT A CAR!
GOING MONSTER MODE WITH STRONG MAN COMPETITOR CHAD

CANTER
THE ART OF FUNCTIONAL MOVEMENT FOR MARTIAL ARTS

A SYSTEM BASED ON THE FOUR ELEMENTS FROM MARTIAL ARTIST
AND BODYWEIGHT TRAINER PAWEL WIDUTO
HENK BAKKER- HENKULES UNCONVENTIONAL

CONSTRUCTION
How to construct a battle (fire) hose!
Page 5
ISSUE 4
CHRISTMAS/NEW YEAR BUMPER EDITION
CEO: Nigel John
Agent: Sandra Bedell
Staff writer and publicist: Sharon G. Jonas
Program director and circulation specialist:
Chris Wonder Schoeck
Promoter and sales advertising vp: Henk Bakker
introduction
Contributors:
Phil Ross
Adoni Maropis
Chad Canter
Amir Solsky
Chris Wonder Schoeck
Ivan Kajtaz
Yuri Marmerstein
Jesse Nicassio
Magnus Midtb
Will De Leon
Stephen Santangelo
Will Dinwiddie
Pawel Widuto
Frank DiMeo
Martha Garzon
Henk Bakker
COVER ATHLETE: Jesse Nicassio
INQUIRES:
Sandra Bedell -Facebook:
https://www.facebook.com/Monkey777
Disclaimer:
UnconventionalAthletes.com ltd is an online publication/

magazine and makes no representation, endorsement,
portrayal, warranty or guarantee with regards to safety
or the efficacy of the products or the techniques of
training methods that are spoken about, debated, or
are conversed either by writing or pictures/videos that
represent the articles or any advertisements present in
this magazine. UnconventionalAthletes.com ltd makes no
warranty, guarantee representation regarding the use of
the techniques, equipment/products, purchase of services
that are in the United Kingdom or elsewhere in the
world. It is mandatory that you discuss with a health care
professional your physical health before or if you decide
to try the techniques/exercises and equipment featured
and discussed both literally and visually in this magazine.
UnconventionalAthletes.com ltd takes no liability in your
participation from the information received in the magazine
and thus any participation is considered voluntary thus
cannot hold responsible either UnconventionalAthletes.
com ltd or its partners, contributors or anybody or products
featured in this online publication from any harm or injury
that may result from participation.
Welcome to the XMAS/NEW YEAR BUMPER EDITION

of UnconventionalAthletes.Com
What is UnconventionalAthletes.com?
This mag is designed for those who
want to break outside of the box when
it comes to fitness training. Times
change and we evolve. Once, for
example, everybody thought the world
was flat and those who said otherwise
were belittled. Turns out the minority
can be right!
So, I invite you to have an open mind
as conventional is not always practical.
This is a movement forward to evolve
fitness skills and training to a whole
new level, to offer very cool skills and
methods you may never have heard of
before. And lets face it, the world is becoming a more volatile place and walking in the streets with confidence and a
positive mindset makes a predator less
likely to be drawn to your negativity.
Posture, body language, confidence and
even pheromones from your sweat can
give you an edge. Dont let them sense
or smell fear!
Pragmatism!
If you want quick results and the edge
in your game, this is the place to come.
Unconventional Athletes is dedicated
to bringing you practical experience
from leading experts in a clear and
accessible way.
Contributors and
profiled people have lived and breathed
and perfected their art for many years.
As Albert Einstein said, All knowledge
is experience. And lets face it, Albert
knew his stuff.
Bored with conventional? Read on!

You may very well have come here
because you are bored with the gym,
lifting weights and paying a lot of
money to get a body that is simply
not functional or sculpted. You want
something different! You see guys on
YouTube doing crazy, but cool stuff
and think: I WANT TO DO THAT! We
will teach you how to use your body
and mind, to use nature (weather can
be an unconventional athletes tool),
make your own equipment, explore
alternatives and enhance yourself in
ways you thought were impossible.
Everyone is welcome!
If you are an unconventional newbie,
dont worry we are here to help! No
judgments. Learn from the best in the
industry, add to your existing skill set,
get energized to learn and drink up the
knowledge to improve YOU!
Contact
Unconventional Athletes is growing
fast. If you feel you want to offer
your knowledge and you fit the
criteria for writing in this magazine,
or want to advertise please contact
our agent SANDRA BEDELL at:
https://www.facebook.com/Monkey777
We are here to help and want to
support unconventional training and a
community of athletes open to learning
proven, tried-and-true methods to
improve themselves.
Page 6
Nigel John
Founder and creator of Unconventional Athletes.com

Nigel John, the founder and director of
Unconventional Athletes.com ltd, has created this
magazine to help educate people and change the
way they think about fitness. By recognizing the
value of a more pragmatic approach - MAKING
UNCONVENTIONAL=FUNCTIONAL - he hopes to
promote fitness as a part of life, rather than a chore.
Nigel strongly believes in the value of experience,
and everyone featured in the magazine is vetted for
their skill sets. By bringing together former Special
Forces, calisthenics and strength experts, fighters,
policemen, military veterans and athletes from a
multitude of backgrounds to share their knowledge
(not those who may want to share a week-long
course of study), Unconventional Athletes gives you
the real deal.
In addition to this magazine, Nigel runs the Facebook
page Unconventional Fitness Athletes, bringing
unconventional athletes from around the world

together to share knowledge and get recognition.
Well-known and highly regarded within the
unconventional training community worldwide,
Nigel has spent years developing a unique system
called High Octane Training, designed to evolve
fitness levels quickly on an elite level with multiple
applications. Nigel has contributed to a number of
publications including My Mad Methods magazine
and Onnit Academy and is sponsored by Mass Suit.
He is also committed to Unconventional Athletes
providing valuable information about effective
training equipment to avoid readers from getting
ripped off or overcharged with gimmicks a trainer
is pushing to sell!
Prepare to BREAK OUT OF THE BOX! Read on and
reap the knowledge! EVOLVE! The one-eyed man is
king in the valley of the blind!
Anyone wishing to contribute ideas, articles or advertisements, please contact our agent:
SANDRA BEDELL on Facebook: https://www.facebook.com/Monkey777
Page 7
CONTRIBUTORS
AMIR SOLSKY
NATIONALITY: AMERICAN
Amir Solsky is a celebrity fitness trainer and nutrition expert whose pragmatism is unprecedented. His skill
set is exceptional and varied, ranging from martial arts to Arial arts. He is a Capoeira Contra Mestre and
the founder of Fundamentals of Movement Capoeira, based in Los Angeles, which hold classes for students
of all levels. Amir is an avid regular performer practicing and demonstrating various circus arts such as
aerial and hand-to-hand balancing, Equilibre, contortion and dance. He has been featured on National
Geographics Fight Science, appeared in various music videos for artists such as Fall Out Boy and Natasha
Bedingfield, and has been featured in commercials such as journeys. He has a passion for continually
developing his understanding of human physiology and movement and is demonstrating the possibilities
and capabilities of our ever evolving and unlimited human potential.
Capoeira: www.CapoeiraLosAngeles.com
Great Fat Burning Interval site: www.PoweredByTabata.com
Movement inclined fitness and diet: www.FundamentalsOfMovement.com
Blog: http://www.fundamentalsofmovement.com/blog
IVAN KAJTAZ
NATIONALITY: CROATIAN
Ivan Kajtaz is a 22-year-old personal trainer from Croatia. His skill set is pretty sick! He is an avid bar
athlete and calisthenics practioner, which he has been doing religiously for 5 years! Ivans skill sets are
very advanced and he brings great unconventional training and experience for everyone to learn from!
YOU TUBE: https://www.youtube.com/channel/UCVHWaDu8-ACjoA6iHF1utoA
FACEBOOK: https://www.facebook.com/IvanKajtazAthlete/?fref=ts
YURI MARMERSTEIN
Yuri was not particularly athletic as a child. His journey into the physical arts began in college, where
he drew inspiration from martial arts films and old time strongmen. He studied physics in university, but
quickly found that working in a lab or office was not suited for him. He has since decided to pursue his
love of the physical arts.
Yuri began his training as a young adult with no guidance, and eventually worked up to performing at a
professional level. His progress and teaching style was developed through endless persistence, experimentation and observation.
Yuri has trained with and learned from world-class hand balancers, circus artists, gymnasts and other experts in their field to further his perspective. He has also practiced a variety of other disciplines including
martial arts, dance, weightlifting, gymnastics and circus. All of this gives Yuri a very unique method to teach
someone of any age or skill level how to get upside down. Above all, Yuri still considers himself a student,
trying to learn all he can from any situation.
LFB: https://www.facebook.com/yuri.marmer/
Vimeo on Demand: https://vimeo.com/yurimar/vod_pages Instagram: @yuri_marmerstein
Website: http://www.yuri-mar.com Balancing the Equation Handstand ebook:
http://www.yuri-mar.com/products/balancing-the-equationpdf-ebook
Upcoming workshops: http://www.yuri-mar.com/events/
Page 8
CONTRIBUTORS
CHRIS WONDER SCHOECK
Chris Wonder Schoeck is a professional old time strongman who performs astonishing feats of strength
for audiences across the U.S. and Canada.
Small in stature, Schoeck earned the name Wonder in the strongman community for his record-breaking
steel bending abilities unequaled by men twice his size.
Schoeck was profiled in the award-winning documentary, Bending Steel (2013). The film was seen by
25,000 people in 40 cities, presented on national television in the U.S. reaching 25 million viewers and
is now available for download on i Tunes, Google Play and Amazon. In addition to live performances designed to entertain, he also works as an inspirational keynote presenter, motivational speaker and offers
strength building seminars and workshops. A personal trainer for 17 years, Schoeck works with an elite
clientele who range greatly in age and ability. While his workouts are based on classic strongman training
techniques, Schoeck has recently implemented an innovative training approach proving to be profoundly
effective in building stabilizer muscles, increasing balance and opening new neural pathways leading to
surprisingly higher levels of physical and mental performance.
WEBSITE: www.ChrisWonderSchoeck.com.
FACEBOOK:https://www.facebook.com/chriswonder.schoeck?fref=ts
YOU TUBE: Rip Phonebooks in Half & Bend Nails:
How To Guide with pro Strongman:http://www.youtube.com/watch?v=GI9kAhrJof0&list=RDGI9kAhrJof0BENDING
BENDING STEEL MOVIE: http://bendingsteelmovie.com/
WILL DE LEON
NATIONALITY: Dominican Republic

Will is a former skateboarder, box freestyle rider, inline skater, runner (short distance 5k to long distance up
to 26.2 mile marathons) and weight lifter. Presently, and since 2013, he has practiced calisthenics with
a touch of gymnastics called a Street Workout. Will got his inspiration for calisthenics from athletes like
Frank Medrano, Barstarzz NYC and Hannibal for King. Use of their own bodyweight is what intrigued and
hooked him immediately to the sport. Claiming Thats what I want to do! - here he is!
Wills progression speaks for itself. In 8 weeks he could, and still can, execute a straddle planche, and is
progressing at a rapid rate within the calisthenics community using his unconventional training methods.
Check Wills tutorials at:
https://www.youtube.com/channel/UCH9iXMBLe0e1Ty_N1Cxb-0w
https://www.facebook.com/bboywillnyc?fref=ts
WILL DINWIDDIE
NATIONALITY: American
Will Dinwiddie aka Ultrabeast, is a professional arm wrestler, powerlifter, strongman, MAS wrestler, Highland Games thrower and natural bodybuilder. He is also a USPA official judge and gym owner. Will has been
competing non-stop since 2004 and began lifting in June 1996. Will is currently 34yrs old 510 235lbs.
Email: willy.the.muscleman@hotmail.com Website: http://www.epicfitnesssolutions.com
Phone: 541-914-6832
Page 9
CONTRIBUTORS
PAWEL WIDUTO
Nationality: POLISH
Pawel Widuto is the CEO of Tengu Fitness AS, head coach and co-founder of the innovative system Art of
Functional Movement. Born in 1977, he defines himself as a husband, father, warrior, poet, thinker and mover.
Personal Profile: https://www.facebook.com/pawel.widuto
Company profile: https://www.facebook.com/tengu.no/
Instagram profile: https://www.instagram.com/tengufitness
Linked in: https://no.linkedin.com/in/pawel-widuto-76681549
Blog: http://blog.tengu.no
Downloadable Bodyweight training program: http://www.tengu.no/nn/earthquake-training-program.html
Website: www.tengu.no
MAGNUS MIDTB
NATIONALITY: NORWEGIAN
Since his first encounter with climbing in 2000, the sport and lifestyle has been his biggest passion. After
only a year of climbing, Magnus won the Norwegian Youth Championship, and a year later he did his first
8a. He quickly became one of the best climbers in Norway. Recognizing that there is a huge gap between
the Norwegian and international level, he set his sights on doing well internationally. Magnus started
traveling and was able to learn from the very best in the world, although he has always been his own
coach and manager. Its more work, but greater is the reward, as I only have myself to thank for most of it.
Today Magnus is a full time climber and is sponsored by: Norrna, Petzl, Beal, Tyrili Klatring and 5.10.
Please follow the link below to see Magnus crazy but stacked credentials!
Competition Results: http://www.magnusmidtboe.com/about-me/
Website: http://www.magnusmidtboe.com
Instagram: @magmidt
Facebook: https://www.facebook.com/Magnus-Midtb-135005263234183/
Frank Dimeo
NATIONALITY: American
Frank runs an unconventional training facility called the Cave! He served in the U.S. Army Airborne and
is a former martial arts instructor. Frank is also an underground strength coach, level 2. He is 65-years-old,
married and lives in Sarasota, Florida.
Cave Strong http://cavestrong.net
Coach Ds Blog http://coachfrankdimeo.com/DewussifiedTraining/
Cave Strong Nation Facebook page https://www.facebook.com/groups/494973760563850/
Cave Strong Nation Twitter page https://twitter.com/dewussified
Instagram page https://www.instagram.com/cavepicz2/
Any questions, please contact Frank at: (941)228-8341
undergroundsarasota@gmail.com
Page 10
CONTRIBUTORS
PHIL ROSS
Phil Ross Master RKC, 8th Degree black belt & Bodyweight Specialist:
A Fitness Enthusiast and Combat Arts Competitor ever since the mid-70s. Phil Ross, as the Owner/
Operator of American Eagle MMA & Kettlebells, has been instructing others in his trade for more than a
quarter century. He is a National Champion and place winner (NAGA, AAU, ABA, WAKO) in several combat
disciplines of both the striking and grappling arts, as well as an amateur champion body builder and
power lifter (Totalled 1400lbs. in three lifts at a weight of 179.9lbs). In addition to his numerous personal
state and national titles, he has coached and trained a multitude of champions that compete in the
UFC (Ultimate Fighting Championship), Martial Arts, Wrestling, Triathlons, Baseball, Basketball, Lacrosse,
Football, Volleyball and Track and Field. He has also trained the US Special Ops members and a great
deal of Law Enforcement personnel from local Police Officers to Federal Marshals and the DEA. His
accomplishments have earned him the honor of being inducted to the Martial Arts Hall of Fame.
A staunch proponent of the RKC Hard Style Kettlebell Training System, Phil operates his S.W.A.T. Kettlebellbased training daily at his facility and provides offsite workshops, seminars and certifications. In addition
to his studio and workshops, he also developed the Survival Strong Self Defence and Bodyweight System
based his Top Rated S.A.V.E. Video Series, released a Kettlebell Video, an online Kettlebell Training
Program and has appeared in several commercials and print publications. In 2013 he was featured in 3
issues of FIGHT! Magazines Strength and Conditioning section. He was also one of 12 Presenters for the
2015 Health and Strength Conference.
In late 2014, the Kettlebell Workout Library was released. The Video, complete with a users manual
consists of 104 Kettlebell-based workouts, including Bodyweight and Dynamic Tension. Its available in
both DVD format and in an online version.
He has two books due for publication this year, Ferocious Fitness and Survival Strong. Ferocious Fitness is
designed as a guide for kettlebell and bodyweight training for combat athletes and martial artists. Survival
Strong is a complete manual on bodyweight strength and street survival. The 24 chapters delve into the
physiological, mental and situational aspects of how to prepare to survive a multitude of violent encounters.
Main Site: http://www.philross.com/, Survival Strong: http://www.survivalstrongofficial.com/
FACEBOOK:https://www.facebook.com/survivalstrongofficial/,
FACEBOOK:https://www.facebook.com/kettlebellvideo/,
FACEBOOK:https://www.facebook.com/AmericanEagleMMA/,
FACEBOOK: https://www.facebook.com/X-cel-Fitness-Professionals-317606711763841/
ADONI MAROPIS
NATIONALITY: GREEK AMERICAN

Adoni Maropis is a professional hardbat ping pong and sandpaper tabletop tennis player who holds several
National Championship titles. A Type 1 diabetic, he is a fitness enthusiast and strong advocate of regular
exercise, which he has shown to be effective in managing diabetes. Also an established actor, the 52-yearold Los Angeles resident has been in numerous movies and television shows. Crediting love, laughter and
family as the most important ingredients for a good life, he ironically is best-known for his villainous roles,
including the terrorist leader, Abu Fayed, in the hit TV series 24 and Quan Chi in Mortal Kombat: Conquest.
FACEBOOK: https://www.facebook.com/adonimaropis?fref=ts
OFFICIAL WEBSITE: http://www.adoni-maropis.com/
Page 11
CONTRIBUTORS
Martha Garzon
Martha Garzon successfully played professional tennis with the WTA for six years and currently is a fulltime, much-admired tennis coach in Florida. She overcame a serious back injury which threatened to
derail her athletic endeavors through dedication to therapy and an uncompromising desire to return to
her active lifestyle. Also an avid long-distance cyclist, she believes in the power of cross-training to build
athletic skills. An entrepreneur at heart, she started M Garzon Fashion, a successful clothing line designed
for tennis players and those wanting to avoid overexposure to the sun. Born in Columbia, she moved to
the U.S. when recruited to play tennis at the college level.
FACEBOOK: https://www.facebook.com/martha.garzon.395?fref=ts
WEBSITE: www.mgarzonfashion.com
JESSE NICASSIO
Jesse Nicassio played football at Washington State University and then transferred over to Eastern Washington University where he had a very successful career as a punter. Jesse was NCAA Punter of the Week,
Special Teams Player of the Year and held 2 punting records for 11 years. After college the St. Louis Rams
signed him. He bounced around in the NFL from 2004-2007 also playing with the Indianapolis Colts. He
has also been trained and mentored by UFC HALL OF FAMER AND LEGEND BAS RUTTEN. Jesse is the CEO
of JUKE PERFORMANCE INC and inventor of the MAXIMUM ATHLETIC SPORTS SUIT, the MASS SUIT a full
body resistance training device.
WEBSITE: http://www.jukeperformance.com
FACEBOOK: https://www.facebook.com/Juke-Performance-112271788823298/?fref=ts
FACEBOOK: https://www.facebook.com/mass.suit?fref=ts
TWITTER: https://twitter.com/MassSuit
INSTAGRAM: https://www.instagram.com/jukeperformance/
CHAD CANTER
Nationality: American
Chad Canter is a competitive strongman and physical preparation coach based in New York City. He has
worked with MMA fighters, pro tennis players, power lifters and strongmen and strongwomen. He has
competed in over 25 strongman competitions across 3 weight classes. His best lifts to date are a 320 lb
axle press, 195 lb one-arm dumbbell press, 660 lb deadlift, and a 400 lb stone loaded to a 4 ft box. He is
available for training and consultations and prides himself on learning new methods to improve himself
and especially his athletes. He can be reached on:
Facebook: https://www.facebook.com/PowernycTraining?fref=ts
Instagram @canterpower
Twitter @canterpowernyc
Email cca.canter@gmail.com
Page 12
CONTRIBUTORS
Stephen R Santangelo
Nationality: American
Stephen has been involved with the fitness industry since 1979 and eventually created his specialty exercises & programs, which are based upon the anthropological movement of the human body. Protocols for
physiological development are based upon energy systems, chemical & structural changes and time/duration effectiveness to ignite specific neurological pathways. His business involves nutritional guidance along
with fitness development on several levels. He has trained Olympic qualifiers, elite athletes, military Special
Forces, SWAT & first responders. In recent years he has taken his training programs to the general public.
Through the years of development, Stephen has created a Survival Fitness Program which is based upon
body chemistry, reaction development, neurological stimuli and the psychological response to emergency
scenarios which has been embraced by the military, first responders and with home defence seminars and
fitness camps.
Stephen participates in Masters/Senior track & field in running, throwing and jumping events during the
spring & summer. During the winter months snowshoe racing pre-occupies his training and throughout
the year participates in Old Time Strongman lifts where he currently holds 35 national records in the
Unites States All-round Strength Association.

Cross Fit Certified

Biathlon Certified
Personal Trainer Certified under Jack LaLanne in 1979
Certified Olympic Weightlifting Coach
Level 1 Track & Field Coach
Certified Resistance Band Instructor
United States Biathlon Association
United States Snowshoe Association

United States All-Round Strength Association
International All-Round Strength Association
United States Archery Biathlon
Bachelor of Science UCLA 1974
Post Graduate USC 1976
Facebook http://www.facebook.com/stephen.santangelo.75
HENK BAKKER
Nationality: DUTCH
Henk Bakker - Alias Henkules - Works at the Department of Justice, he has worked there for
a couple of years in a Special Response Team, to ensure safety against dangerous detainees. Henk had
different forms of training such as combat, endurance and strength training. Henks job now is activity
leader and fitness instructor in a detention center . He has over twenty five years experience in strength
training. Henk is also a Fitness trainer and a bootcamp-instructor. Henks mission is to motivate and inspire
people who want to train in an unconventional way. Henk can be found on facebook under the name Henk
Bakker. And on the Facebook page Henkules Home2Gym and You tube under the name Henkules Bakker.
Most of the unconventional training tools are made by Himself.
Website http://unconventional-training.nl
Facebook: https://www.facebook.com/groups/553936311344546/?fref=ts
YOU TUBE: https://www.youtube.com/watch?v=7hLO9laiP9g
Page 13
GO WITH THE FLOW
FINE TUNE YOUR BALANCE- MOBILITY AND

MOVEMENT PATTERNS WITH A KICK!
LEARN THE PREVALENT ART OF THE BASIC ARMADA CAPOERIA KICK

My name is Amir Solsky, but in the Capoeira world I am known as Contra Mestre Parafina. I got into Capoeira right before I
was 18. The art took hold of me for many reasons and my understanding of it deepened throughout the years. At first, it was
the emphasis on mobility and flexibility. Later on, I found the social aspect very inviting and refreshing. Then an appreciation
developed for each part the art offered, from fighting, to dancing, acrobatics, music and more. Even to this day I still discover
new parts about it that thrill me.
Capoeira
A Brazilian martial art that combines elements of dance

acrobatics and music and is sometimes referred to as thegame.
ARMADA and GETTING STARTED!
We are about to look into one of the basic Capoeira kicks
called an Armada (https://youtu.be/YiJUQOKrl3E), which is
a spinning kick that has a major part in creating a dynamic
game between the Capoeira players. This kick as well
as the rest of the Capoeira moves should be performed
comfortably where balance should not be an issue. We are
training to be comfortable in every part of the technique,
same as we do whilst walking. Therefore, we need to be
able to perform the move very slowly, even to a point

where we could completely stop in any instance, as well as
performing it very fast.
THE EXPANSION OF BALANCE
One of the main components of that ability is the expansion
of balance as well as mobility within the ranges of this
movement. Balance is easier to achieve while moving fast
at first, and then fine-tuned in slow motion.
PROCEDURE 1:
A good way to start is by doing sets of standing
leg raiser kicks, straight up forward, together
with arm switches as in these pictures and video
(https://youtu.be/e_GNi514v3o):
Page 14
PROCEDURE 2:
Following that with a slower knee extension
drills to emphasize active flexibility strength:
Start with standing on a leg with the knee locked
straight; bring the other knee up as high as you
can without bending the bottom knee.
Then extend the higher knee and hold for 10
seconds. Next, bend the knee and see if you can
get it even higher. Repeat 6 times for one set of a
total of a 60-second hold. Build up to 3-5 sets for
each side.
AVOID PITFALLS, FRONT SPLIT!

In order to develop the physical ability to
perform the kick well, a person needs to be
mobile to avoid some of the pitfalls that we will
look into later in this article. Another alignment
that should also be used in order to improve
flexibility for this kick is in the front split, as well
as front split while leaning backward (https://
youtu.be/Uf2wjhCW3bc):
FOOTWORK=POWER
Once you take the steps to build and put the skills
into what is needed for the Armada, you can then
move on to focusing on the actual movement
that takes place for this kick to happen. For a
correct performance of the kick, it isnt enough to
be able to lift and swing the leg around correctly;
that is the easiest part of the kick. What makes
the kick powerful and usable is the footwork that
happens just before it.
We will look at two main movements that
together will create a quality kick.
One of the main

components of that
ability is the expansion of
balance as well as mobility
within the ranges of
this movement
THE ENTRADA:
The first movement is called the Entrada, which
is the entrance into the kick. Basically, it is a step
forward, stepping with your legs parallel to each
other and in the direction of your target.
THE SECOND movement you will need to
perform in conjunction with step 1 is a backward
spin on your front foot, while pivoting both feet
without lifting them off the ground. This spin
should end with your chest facing the target, at
which point the back leg will leave the ground
and become a kick.
Page 15
DRILLS FOR SKILLS!:

A good drill for that is performing
the Entrada without the kick, and
then simply returning back instead
of kicking. Without a quality entrance
there will not be a quality kick. In
other words, the entrance is the
kick, improving the entrance will
improve the kick. (https://youtu.be/
uOWIpo1V1go).
BALANCA IT!
The next step is the Balanca, which
is a shift of weight from one leg
onto the other while your legs are
parallel to each other and parallel
to the target. This is the position we
take prior to the step forward (the
Entrada). The wider the step, the more
power I could build into the kick (to
an extent). If my feet are very close to
each other, when stepping forward, I
will not be balanced and my kick will
be very weak. Balanca is the shift I
make from side to side in the parallel
position prior to stepping forward. For
example, if we are kicking to the right,
we will start in the parallel position
with the bodys weight on the left foot.
Now its time for the dos and donts. A

common problem we see in the kick is
that people shift their heads forward
as they raise their leg in front of them.
This is usually due to lack of mobility.
allowing the kick to pass much higher

from the side, which is not needed.
The problem is that it will take longer
to arrive to a safe base and will throw
the player out of the center of the
spin, therefore out of balance, and will
make movement combinations much
more difficult.
CORRECT POSTURE AND MOVEMENT
The kick should be executed with
the hips squared and comfortably
balanced.
STAY STRAIGHT!
When kicking, the body should stay
straight just like in standing, maintaining
the ability to arch back while kicking if
escape is in order from a counter kick.
Another common problem is shifting
sideway when kicking. Many people will
shift their weight onto the left after a
kick to the right has passed thetarget,
making the hip and body tilt sideways
Then we will shift that weight onto

the right foot (the Balanca), and step
forward with the left foot (the Entrada),
spinning to the right, backward on our
left foot to complete the spin and kick
the right leg for the Armada.
This kick isnt very difficult. Usually the
problem is mostly with coordination,
and once you figure it out, its pretty
easy. Some people might also have
mobility issues and those should be
addressed with the drills above.
After youve practiced and built all of

these correct patterns, you might be
ready to start training on acquiring
the kick.
PRACTICE DRILLS!
The first drill will correspond to the
coordination needed so that you can
figure out your body parts and what
needs to happen: (https://youtu.be/
C8oZNzKxtJs):
Page 16
3) Once done, do it for the other side.

For more levels of complexity, look at
the video above these pictures.
SLOW THE MOTION!
The second drill is a slow execution
of the position we will travel through
to the completion of the kick. Later
on, these could be performed faster.
(https://youtu.be/biibV92REFY)
1) Standing normal, hold you left

pants, and move your left leg forward
COMBO AND ESCAPE!

There are many continuations from this
kick; we could go into another kick, into
an acrobatic, into a floor movement, and
many more options. Here is a continuation for going into an escape called
Esquiva Baixa (Low Escape):(https://
youtu.be/dXkYBbknA2Y)
Armada finishing low on the floor in

the Low Escape position
The first
drill will
correspond
to the
coordination
needed so
that you can
figure out
your body
parts and
what needs
to happen
This kick involves the entire body

when done correctly. Most of the impact falls on the legs, as well as the
lower back in the connection parts. If
you are not used to performing it, then
these are the areas you will probably
feel after training.
I hope you will enjoy playing and
preparing for this beautiful kick. It is
one of the main building blocks of
the game and its one of the reasons
why the game movements flow and
are smooth. The Armada is one of the
most basic spinning moves we use for
interaction and creation of momentum with the type of movement that
will expand as you progress into a big
variety of spinning moves and abilities
that stem from them.
2) Then take hold of your right leg

pants, and take a step backward with
your right leg.
Article by AMIR SOLSKY

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Blog: http://www.fundamentalsofmovement.com/blog
Page 17
ABSOLUTE BODYWEIGHT CONTROL
MAKE EVERY MUSCLE FIBER OF YOUR BODY BEND TO YOUR WILL

A BASIC AND CONDENSED MISSIVE ON THE ONE-ARM HANDSTAND
WORK AND DEDICATION

Arguably, one of the most impressive feats of
bodycontrol is a solid one arm-handstand. To
hold this pose means that you have the ability to
make every fiber of your body bend to your will.
Furthermore, the amount of focus required makes
the training a very powerful meditative practice, as
much as it is a physical one.
This is a level that few people will reach in their
lifetime, but make no mistake, the OAH (One Arm
Handstand) is not a skill only reserved for circus
artists. In fact, there was a time not too long ago
when bodybuilders and strongmen were also adept
hand balancers.
Anyone can learn the one-arm handstand. However,
you can expect a lot of work, dedication, and
frustration. Training for the OAH is a lifestyle choice
as much as it is a hobby or passion.
PREREQUISITES
First things first- you must understand that the OAH
is an advanced skill. The basics that lead up to it need
to be mastered to a high standard before beginning
the training. One of the most common mistakes I
see in people trying to work this skill is that they
are not actually ready yet. This undoubtedly leads to
failure and frustration.
This is a list of basic skills that are highly valuable
to have achieved prior to beginning OAH training.
Its a pretty general standard, so not all the skills are
required, but all are recommended and will greatly
help speed up the progress towards the OAH.
Decent alignment.Though the OAH can be performed
in a variety of shapes, having a solid handstand line
will make it much easier to learn and control.
Page 18
Mastery of two-arm balance.This includes long duration holds, understanding of balancing techniques,
and the ability to manipulate positions without loss of balance. See my
eBook Balancing the Equation for
more information on how to develop
a solid freestanding handstand. http://
www.yuri-mar.com/products/balancing-the-equationpdf-ebook
3. Prior to learning the OAH, the forward/backward balance should be

mastered so its not an issue when
side-to-side balance and movement is introduced.
A solid entry to handstand.This will

save lots of frustration.
Side to side Shifts

Begin with a basic handstand with
arms shoulder width. The idea is to
shift the body from side to side using
only the shoulders.
In my mind, if it takes more than one try

to catch a two-arm handstand, that individual is not yet ready for one arm work.
The head should move closer to one

arm and the legs should stay up with
minimal tilt of the body.
Handstand walks. Even though the

technique for walking is different than
balancing or shifting to one arm balance,
learning to walk is great for building up
the shoulder strength you will need later
on. Try walking forwards, backwards,
sideways, in place, or in a circle.
Press to Handstand. This movement
requires a combination of strength,
flexibility, coordination, timing and
awareness. Even though this is not a
prerequisite for the OAH, it is highly
recommended. Bonus points for being
able to press from L-sit or Straddle-L.
OAH WITH FINGERTIP SUPPORT

This will be the bread and butter
of the training towards the one-arm
handstand. Learn how to transfer to
the one arm position and hold it for
extended periods of time.
Handstand Pushups. Also not a

prerequisite for OAH, but having the
strength to do this will aid the process.
Low center-of-gravity one arm balances.
These can include variations of Air
Baby and Crocodile. This will help a
bit to feel the one arm balance before
taking it all the way to OAH.
PRELIMINARY TRAINING FOR ONEARM HANDSTAND
When balancing on two hands, the
corrections are performed in one
plane, which includes two directions:
forwards and backwards.
1. The first thing we need to start
learning is how to manipulate the
body from side to side.
2. Eventually,when actually balancing on one arm, the corrections
take place in a full 360 degrees of
movement.
Side to side tilts

This time the head and shoulders
stay still while the legs tilt from side
to side. If working from a straddle
position (which is recommended for
most people learning the OAH), think
of dropping one leg down to the side
without allowing the body to arch,
bend, or rotate.
The concept of tilting is very important
for learning how to stay on one arm.
1. To get into this position, maintain

tension in the shoulder of the arm
you are shifting to. Focus on the
body moving around that arm as
you tilt the legs over.
2. At a certain point, you should feel
that the free arm is getting lighter.
Continue with the weight transfer
until that arm almost comes up by
itself. Lift the elbow of the arm to
get up onto the fingertips.
3. Try to avoid pushing with the free
arm to get up to the fingertips. This
movement should be as passive
as possible to keep the free arm
relaxed.
4. Likewise, when holding the final
pose, attempt to keep as little
weight as possible on the fingers.
Page 19
When the head is further from the arm,

the body will need to be more tilted.
This will require more strength to hold,
but many people find balancing in this
position easier.
ASSUMING YOU CAN ALREADY HOLD

THE FINGERTIP ASSISTED OAH, WE
NEED TO LEARN HOW TO GENTLY AND
GRADUALLY RELEASE THE FREEARM.
1. In the beginning, your fingertips
should be lightly brushing the floor
as you lift from the elbow. Lift the
hand slowly and keep it close to
the floor. Just a second of balance
is enough before you come back to
fingertip support.
2. Working these finger taps will
allow you to start feeling the one
arm balance in a progressive way,
as opposed to just lifting the arm
and praying.
3. As you get more confident, you
will be able to lift the hand off the
ground longer each time. During
your time on one arm, try to feel if
you have a tendency to fall or rotate
in a particular direction. After
this, you can make the necessary
adjustments to counter it.
OPTIMIZING THE POSITION

To optimize the position, we will utilize
both the shifting and tilting concepts.
1. The distance between the head
and the shoulder of the base arm
will dictate how much tilt of the
body is needed to accomplish the
transfer to one arm.
2. The closer the head is to the arm
the more the OAH will be stacked
vertically, which is more mechanically efficient, but will require
more precise balance to hold.
to,but you will not learn the true skill

in this fashion.
HOW TO BALANCE IN THE OAH

This part can be a bit tricky. The feeling of balancing a one-arm handstand
is completely unique. In the ideal case,
the body will stay completely still
while all the balance adjustments are
made from the hand.
In a more realistic scenario, the whole
body will be involved in keeping the
center of mass over the arm. The elbow, shoulder, legs, hips, back, and free
arm can all contribute to staying balanced along with the fingers and wrist
of the base hand.
There is really not any way to simulate
this feeling except for getting up on
one arm and fighting to stay up. The
trick is to build up the progression
slowly. If you go too fast, misdirect
your focus, or if a gust of wind blows in
the wrong direction, it can be enough
to make you fall without having
experienced a shred of true balance.
Whipping the arm up really fast and
praying may be enough to get a pho-
Working the OAH by utilizing finger

taps will give you more time under
tension as opposed to falling and
getting back up every time. In addition,
the movement of reaching the free
hand back to the floor is one of the
Page 20
reflexes used to save an OAH from

falling.
Remember that during this drill, the
majority of your focus should be on
the balance, not on lifting the arm. The
actual arm lift needs to be very passive.
Try your best to always return to a
two-arm balance before exiting the
handstand.
Extending the arm
After finger taps are proficient and
balances between taps are a bit longer,
you can work on extending the arm
out. At first, keeping the arm low will
be safer, but as confidence increases
you can reach it horizontally. Balancing
with the arm horizontal is the first step
in achieving a true one-arm handstand.
STRETCHING FOR THE OAH

Flexibility is very important for
one-arm handstand development.
In particular, being flexible in the
shoulders and hips can help a lot with
positioning.
Flexibility training can be performed

during warm-up, cool-down, in
between sets, or completely separate
to the handstand training.
Here are a couple of exercises to help:
One Arm Hang
Hanging is a great way to use the
weight of your own body to stretch out
the shoulders. Hanging from one arm
is a way to make it even more effective.
On top of that, it provides a therapeutic
complement to handstand training.
MiddleSplit
A wider straddle can make it easier
to learn the OAH, so working on legs
apart flexibility is very important here.
To train your middle split, begin
standing and slowly walk your feet
wider and wider. It is acceptable to
brace an object in front of you if
needed.
To vary the movement, you can hang

with all your weight off the floor
and play with scapular
elevation/
depression in the free arm as well as
pulling the ribs in to change the stretch.
You can also do a one arm hang with
the feet resting on the floor, and
change the angle of the stretch, or play
with rotation of the shoulder.
To go deeper, we are going to do

two types of contractions. First, try
engaging the adductors to pull the
legs together. Relax afterwards and let
the stretch take you deeper.
There is no wrong answer here, just

hang and explore to see what feels
good.
Next, attempt to fire the abductors

of your hips to open the legs further.
Note that I am hanging from straps, which allows me to lock my wrist in the
apparatus. The wrist traction allows me to release tension in my shoulder more, which
increases the stretch and therapeutic benefits. Hanging from a bar is
also completely acceptable.
Page 21
This should help to relax the groin

and get even deeper into the stretch.
Eventually we want to aim for a 180
degree separation of the legs.
Also keep in mind that for handstands,

we need to be able to express this
flexibility actively without a load
helping to achieve the range.
In addition to middle split work, its
good to simulate the actual handstand
position laying down to see the
difference between your active and
passive flexibility.
Lay down with your arms overhead
and your back flat to the floor. See
how wide apart you can pull your legs
without the aid of your own weight
pushing down like in the middle split.
This is closer to the position you will
be working with in your OAH.
sic concepts down, you can start to be

more aware of different elements of
refinement.
These can include but are not limited
to: stillness of the balance, subtleties
of the positioning, aesthetics of the
skill, and smoothness of transitions.
Handstand block walking is another
way to maintain the skill and make
the training more interesting. Check
my YouTube video for some block walk
variations: https://www.youtube.com/
watch?v=5pmd6NRJ7jI
WHERE TO GO NEXT?
The next logical step after basic one
arm balance is achieved would be to
work on balancing with different body
positions and eventually transitioning
between positions.
Keep in mind that the higher skill level
you want to go to, the more work its
going to take. Here are some different
one-arm handstand variations to try.
(Be creative, these are only a couple of
examples amongst many).
DOS AND DONTS WHEN TRAINING OAH
Make sure your basics are rock solid.
Dont be afraid to go back and review
them every so often.
Proper warm-ups can make a big
difference in skill acquisition. I would
especially recommend taking the time
to warm up the shoulders and wrists
properly. Check out my shoulder and
wrists sequence on Vimeo:
MAINTAINING THE OAH

Once you are able to hold a consistent
OAH to a reasonable standard, its not
over. You have to still practice regularly to maintain the skill.
Its not a move you learn once and
then you permanently own it (unless
you get up to a very high level). Usually even to maintain the OAH is a good
amount of work.
The easiest way to maintain the skill
is to practice it. Once you have the baIssue 04 - CHRISTMAS/NEW YEAR BUMPER EDITION
https://vimeo.com/ondemand/37606
Wrists https://vimeo.com/ondemand/
bandedshouldersequenceShoulders
Dont rush. The important thing to feel
here is that you are always in control.
If you do not feel complete control and
awareness, dont try to move on to the
next progression. This applies both to
the real-time practice as well as the
long-term progress.
Spend equal time working both the
right and left arm. You will definitely
have a dominant arm, but over the long
term its good to maintain symmetry.
Page 22
Handstand training is more about feeling and

controlling certain sensations within the body
rather than sets and reps.
Keep a 1:1 ratio for sets with right

and left arms, even if you are working
different progressions for each.
Dont make a time frame or deadline
for learning this. It will take as long as
it needs to, and usually ends up taking
longer than you expect. On top of that,
there is a good chance your standards
will change as you improve.
If you are set to learn the skill in a
certain amount of time, you may be in
it for the wrong reasons.
OAH training is very much a journey
of self-exploration. Its true value
lies in the process and not the end
result.
-Train often and dont get discouraged.
As a general rule, expect to train for
the skill minimum of an hour a day, 5-6
days a week. You might have to maintain this pace for a year or longer.
Do not get discouraged.
It took me about two years from
the time I started training the OAH
regularly to when I was able to achieve
controlled 10-second holds on a fairly
regular basis.
It would have been a lot quicker had I
known what I know now, but the point
is to not get discouraged if it takes you
a long time.Even after my balance was
consistent, I still had many things to
work on.
Remember that hand balancing is an
art form. Circus artists train hours a
day for many years to achieve mastery

in hand balancing.
Try to make every attempt to return
to two arms before finishing a set.
Controlled entry and exit is one way to
show dominance in the movement.
Too many people just get on one arm
and fall. If this happens try to fight as
long as you can to stay up, but you will
form better long-term habits by controlling the balance back to two arms.
Record yourself. Sometimes what you
think is happening is actually quite
far from the reality. Seeing yourself do
the movements will give you a better
idea of corrections to make in order
to improve.
Watch videos. Seeing other people
perform the skill can help greatly with
the learning process. Just dont forget
to spend more time training than you
do on YouTube.
Most important: FIND A TEACHER!
Hands-on correction and real-time
feedback can save a lot of frustration.
This is a skill thats very difficult to
learn on your own and from online
tutorials, but I would recommend
my One Arm Handstand Steps and
Preparation video to familiarize you
with some of the progressive exercises.
https://www.youtube.com/
watch?v=ytjIgIe5GVQ
Just the video is of course not enough,
because implementation is where the
difficulty lies.Find someone who has

gone through the process of learning
and teaching an OAH to help you.
Strength versusTechnique
This is a really important point to
make, and imperative to understand
before undergoing higher-level handstand training.
DO NOT THINK OF THE HANDSTAND
AS A STRENGTH MOVE!!!
Doing so can greatly hinder your
progress. You need to think of a
handstand as a resting position. Even
a one-arm handstand should not be
too physically taxing if performed with
good technique.
Yes, there are a lot of muscles involved
in holding, balancing, and stabilizing
the handstand. This includes Traps,
Delts, Triceps, Forearms, Abs, Upper and
Lowerback, Hips, etc.
Your physique will respond to the
training, but this is only a by-product.
Anyone serious about this training
needs to view it as skill work rather than
strength. Strength movements can then
branch out from the base skillwork.
BasicProgramming
Handstand training is more about
feeling and controlling certain
sensations within the body rather than
sets and reps. Putting in the numbers is
important, but will only take you so far
without understanding the concepts
behind them.
Page 23
If you are serious about achieving

the one-arm handstand, expect to
practice daily.
Try to keep in mind approximately
the amount of sets it takes before
you fatigue. This will be your
general work capacity and will
allow you to structure your training.
The bulk of your workload should
consist of the skill work, but
training by just jumping straight
into the OAH may not give you the
best results.
I would generally structure training
as follows:
Warm-up: Alignment work, basic
two-arm holds, leg movement,
sub-maximal strength work. This
should serve as calibration of the
body prior to attempting one-arms.
Main Skill: This would be

whatever one-arm progression
you are working on. That could
be weight shifts, assisted holds,
finger taps, etc.
Strength/Conditioning/Endurance
work: Finish the training with
something thats a little more
physically taxing. This could be
strength movements like handstand
pushups or presses.
Another option is something
like two-arm endurance holds or
handstand walks.
Most of the time, I still keep the
work pretty sub-maximal because
I need to know I can recover for the
next days training.
So, if for example, I am capable of
performing 30 sets of handstands
per day, I may do a session of 5

warm-up sets, 20 skills sets, and 5
strength sets. This is a very general
outline so feel free to play with it.
The format may also change from
day to day depending on how you
feel.
Final Words
This is not meant to be a definitive
handstand guide by any means.
There are a multitude of ways to
perform and learn the skill. There
are also many details here that
simply cannot be put into words.
What I want to do is give people
a general direction to follow, along
with some realistic expectations.
Good luck in your training.
Remember to enjoy every step of
the process!
Article by Yuri Marmerstein

Yuri is a true master of his art and it has been an absolute privilege to be privy to some of his knowledge. The missive
above is a brief condensed guide with exceptional clarity and a progressive practical approach. If you want more information, or would like to attend any of Yuris seminars, hit him up by following the links below. And please do check
out Yuris book on Balancing the Equation you can find this at http://www.yuri-mar.com
Links:
FB:https://www.facebook.com/yuri.marmer/
Vimeo on Demand:https://vimeo.com/yurimar/vod_pages Instagram:@yuri_marmerstein
Website: http://www.yuri-mar.com BalancingtheEquationHandstandebook:
http://www.yuri-mar.com/products/balancing-the-equationpdf-ebook
Upcomingworkshops:http://www.yuri-mar.com/events/
Page 24
AWAKEN NEURAL PATHWAYS
Tap into your dormant SUPERHUMAN STRENGTH!
FROM USING MONSTEROUS PHYSICAL FEATS AND AN EXCEPTIONAL

MIND SET, THE IMPOSSIBLE BECOMES CONCEIVABLE.
INTERVIEW WITH THE STRONGMAN PERFORMER CHRIS WONDER SCHOECK
By: Sharon G. Jonas
BENDING STEEL!
In 2013, strongman Chris Wonder Schoeck was profiled in an awardwinning documentary Bending Steel. The surprisingly emotional film
followed him from practicing steel bending in the recesses of his apartment
buildings basement to breaking a world record for bending a bar while on
stage. (www.bendingsteelmovie.com)
Page 25
Schoeck, a native of Queens, NY, is an unlikely strongman standing at 57 and weighing shy of 155 pounds.
But if you want to learn how to master the physical and
mental aspects of bending steel with your bare hands,
or watch a guy of modest stature reshape a horseshoe
into a heart, shred a deck of cards or scroll a formidable
steel bar, its Schoeck you want to see.
Since 2010, Schoeck has been amazing audiences and
attracting a diverse following of people both in and
outside the world of fitness with his jaw-dropping feats
of strength. While Bending Steel engagingly revealed
Schoecks unusual journey to become a performing
strongman, it shed little light on his training regimen,
which is a story in itself.
BALANCING THE ENERGY
Balancing strongman training with a conventional gym
workout takes careful planning. There is some crossover between them, but conventional weight training
taps strength, so I cant effectively do both in the same
day, says Schoeck. I need to devote 100% of my energy into each workout, so Ive learned how to delicately
balance the two.
SPECIFIC TARGETING
Schoeck, who works out 7 days a week, gives priority
to his strongman training to which he devotes an
hour and a half daily. While gym work is ancillary,
he acknowledges it is supportive. Weight training
contributes to my strength if I concentrate on the
muscles involved with bending. It also helps me
practice dynamic stabilization, which is essential for
performing feats safely.
UTILIZING YOUR ASSETS
Strongman feats require impressive isometric strength,
but most gym exercises dont offer that style of training.
To get isometric work in a gym, Ill do a machine like
the Lat Row with 400 pounds on it and pull with all
of my strength for 10 seconds, says Schoeck. I train
to initiate as much muscle fiber as possible. When
bending steel, you need to learn to rapidly utilize all
you have. I dont have a hell of a lot of mass at 155
pounds, so I need to throw in as much force as possible.
SHOCK THE BODY
Cardio is done daily at the gym, too. Schoeck begins
each day with a fifteen minute high intensity treadmill
run. I dont kid around when I run Shoeck says. I start
with a mile run on a steep incline then add about
5 to 6 sprints to my ultimate maximum level, slowing
only when near failure. I like to change the incline and
speed so the workout stays difficult and agitating. Its
most effective if my body doesnt know what to expect
and is shocked by introducing different variables.
Schoeck says he doesnt knock steady state training,
but for himself has never found value in low intensity
work-outs, although
he can appreciate
how they can be
helpful for certain
athletes.
FOCUSED VELOCITY
Schoeck explains the
mechanics of bending steel saying that
focused velocity is
essential. Success requires maximum deployment of energy at
a specific point never
allowing it to be distributed. Core strength
is vital and needs to
be given. Through
training, stability becomes automatic.
Page 26
UNIVERSAL APPLICATIONS
In 2015, Schoeck began incorporating an innovative workout which he found to be surprisingly effective not only with athletes at the
top of their game, but those who are limited
by neurological issues, injuries or age.
training to my clients who range greatly in

age and ability. It offers benefits and unique
challenges by combining weight training
and stabilization. Normally the two are done
separately and sometimes even competent
trainers fail to address stabilization at all.
KEEPING AN OPEN MIND, INNOVATION

OVER TRADITION
I like to keep an open mind about training. Ive
learned from top athletes like Tokey Hill, known
for being the first American to win a WKF World
Karate Championship and 6 times winner of
AAU/USA National Karate Championships
when I was young and practicing martial arts,
and Ive trained with Grandmaster Strongman
Dennis Rogers. Now I learned from a friend
who overcame numerous surgeries, including
double knee replacements, and lost over 200
pounds and successfully kept it off for over
15 years. Im not sure what Ill call this new
method, but I know it is something amazing.
A little innovation is worth a boatload of
tradition.
AWAKEN NEURAL PATHWAYS

Schoeck states that this new workout
strengthens often overlooked stabilizer
muscles, enhances balance, and awakens
neural pathways. Its incredibly versatile
depending upon the variables used. My friends
training philosophy is truly revolutionary. I
cant say enough good about it.
STABILIZATION
A personal trainer for over 17 years, Schoeck
said he hasnt seen too many new things which
arent just a repackaging of older techniques.
I successfully apply this revolutionary
STRONGMAN WORKSHOPS, ITS NOT ALL

PHYSICAL.
Schoeck offers strongman workshops in
locations around the U.S. and he is introducing
these new techniques to others. He also
envisions creating instructional videos for
personal use and therapeutic forums.
Also being taught at his workshops are the
mental aspects of steel bending. Successful
steel benders, he says, learn how to override
the bodys natural protective mechanism and
quells the part of the brain that yells stop to
prevent injury.
Page 27
HYSTERICAL STRENGTH
Progressive training teaches an aspiring strongman how to
desensitize natural defensive mechanisms. By progressively
increasing the difficulty of the feat, ligaments and tendons
strengthen incrementally, and therefore are able to withstand
force. Along with this process, the mind begins to ignore the
built-in safety switches which signal the body to shut down.
Weve all heard about the mom who lifted a car off of her
child pinned beneath it. Naturally she turned off protective
mechanisms to perform an incredible task, but she most likely tore herself apart in doing so. Strongman feats demand
that level of effort, but only after proper training so injuries
are avoided.
HAND, WRIST AND GRIP!
For his strongman workout, concentrated effort goes into
hand, wrist and grip strength. Schoeck uses, among many
things, Iron Minds Heavy Hammer, a thick handled pipeshaped piece of equipment which holds various weights to
strengthen his grip, wrist and forearm strength. A thumb levering machine, also by Iron Mind, called Titans Telegraph
Key, as well as their Captains of Crush Grippers, are used in
his daily routine.
KEEPING THE TRADITION ALIVE

Schoeck stems from this original strongman lineage as
Greensteins knowledge was passed along in mentor to mentor fashion. At 47, Schoeck, keeps the strongman skills and
tradition alive.
INSPIRATIONAL APPEARANCES
In addition to performances and seminars, Schoeck has been
asked to inspire audiences such as college students, management at corporations and those in rehab. As the keynote presenter at a NAMI (National Alliance for Mental Illness) state
conference in Utah this year, Schoeck performed bar bending
as a way to illustrate their theme Power of the Mind.
I was honored to perform for this amazing organization and
especially pleased to hear that I inspired the title of the conference after the director saw Bending Steel. I know that
determination and passion put into my strongman feats has
changed my life. Learning these feats has inspired me to push
past my limitations and to focus relentlessly on personal goals.
WORLD RECORD
Schoeck maintains the World Record he set in 2010 for
steel bending while performing on stage for a Coney Island
strongman show. Coney Island, a section of Brooklyn, NY, is a
birthplace of the strongman movement in the U.S. During the
late 1800s through the 1930s, known as the Golden Age for
strongmen, one of Schoecks personal heroes, Joseph Greenstein, dubbed The Mighty Atom, was a leading performer. His
feats included hand rolling steel rods and breaking chains
wrapped around him by expanding his chest.
For more information about Chris Wonder

Schoeck, including his upcoming seminars,
press coverage and performance schedule, visit
his website at: www.ChrisWonderSchoeck.com.
Page 28
STRENGTH
AND BALANCE
THE ILLUSION OF FLOATING
STORM THE PLANCHE STRADDLE!
In my approach
to the Planche
Straddle I skipped
the Frog stands
this was only
because it does
not require
straight arms.
Accredited Variations:
The Planche Straddle is a skill in gymnastics in which the body is held
parallel to the ground, giving the illusion of floating. It is a move that
requires a great deal of strength and balance.
There are many variations of a planche, although only two are accredited in
artistic gymnastics: the Planche Straddle and the straight-legged planche.
Depending on the event, it can range from a B to a D skill and must be
held for at least 2 seconds. This move is also done commonly in break
dancing (known as a no-legged or planche pushup). The muscles used in
this exercise are the chest, shoulders, upper back, lower back and glutes.
Page 29
Mastering the intermediates!

As the planche is a demanding position
athletes will train for it with a progression of simpler moves advancing to the
next (and finally the Planche). For the
Planche Straddle the training progression is usually the frog stand, elephant
stand, tuck planche, advanced tuck
planche and finally the Planche Straddle.
The arms should be locked at all times
in all positions, except for the frog stand.
MY APPROACH
In my approach to the Planche Straddle I skipped the Frog stands. This was
only because it does not require straight
arms, as from my perspective I didnt
think it was necessary for me to practice.
Still if you dont have the strength to
hold the initial elephant stand with the
arms straight, you will then want to practice the frog stands. Its basically like the
elephant stand but with arms bent and
legs spread out over the elbows instead
of right on them.
GET THE FOUNDATIONS AND REDUCE THE DURATION
Learning the Planche Straddle can take
between 6 months to a year or longer for
many and for others it can take about 5
weeks or sooner.
A good foundation of the basic Calisthenic exercises such as Pull-ups, Pushups, Dips, HSPU (handstand pushups
against the wall) or any other experiences in foundational bodyweight exercise is recommended in order to have
the strength and to build the endurance
to progress through the Planche Straddle exercises. The better that you are
equipped, the easier it will become for
you to achieve certain demanding skills.
Here I will tell you how I achieved a
7 seconds Planche Straddle in just 5
weeks!
READY THE BODY
First the warm up! A good way to warm
up the chest, shoulders and wrists is by
getting into pushups position and slowly walk your feet forward and lean your
shoulders over them (forward Planche
leans) or by kneeling on the ground and
placing the hands flat on the ground
with straight arms, protract the shoulders and lean forward as seen in the
pictures below. Following this, stretch
the over side of your wrists by kneeling on the ground and placing the back
of your hands flat on the ground and
straighten your arms slowly while keeping the back of your hands flat on the
ground and feeling the stretch.
A good
foundation of the
basic Calisthenic
exercises such
as Pull-ups,
Pushups, Dips,
HSPU (handstand
pushups against
the wall) or
any other
experiences in
foundational
bodyweight
exercise is
recommended.
Page 30
DURATION
About 4 sets of those stretch holds for
about 15 sec each should suffice.
ELEPHANT AND TUCK PLANCHE

Hold the Elephant and Tuck Planche
holds for at least 20 to 25 seconds
on the watch and to do about 5 sets
of your longest sustained holds until
you are able to hold it for 25 seconds in one set.
From the aboveyou can progress to
the next exercise. If 5 or 10 seconds
is all you can hold, then do 5 sets of 5
seconds or 5 sets of 10 seconds. Your
total workout per seconds held can be
between 25 seconds to 50 seconds.
The most rest you should have be-
tween sets is 4 minutes.

As far as the one legged variations
I say about 5 to 8 seconds holds are
enough.
To perform the elephant stand and
tuck planche you want to learn to
lean into it and not just raise the
knees up in order to get off the
ground. The reason for the lean is
that it will also strengthen your
wrists and shoulders and it will
make the wrists more flexible so
that when you finally start going
into the Straddle Planche you will
get that lean needed in order to balance out the move.
Practice the Elephant Stands and
Tuck Planche moves two to three
times a week.
Master the Elephant stands before
progressing to the Tuck Planche exercises.
PSEUDO PUSH UPS, START SLOW AND

GAIN STRENGTH
You can also do Pseudo pushups. These
can be done once to twice a week for
about 2 to 4 sets. Start slow and gain
the strength and allow the muscles to
recover before doing more sets and reps.
Lean and keep the body keen!

Planche leans can be done as much
as possible. Use your judgement. The
handstand to tuck planche can be
practiced once to twice a week as well,
once you have been able to hold the
tuck planche for at least 20 seconds.
METHODS FOR SUCCESS

Hold the exercises described below for
as long as you can.
A great deal
of tension is
involved in
the Planche
Straddle. The
more you are
able to stretch
and tense the
legs apart the
easier it may be
to hold a Planche
Straddle.
CHECK THE ORDER OF PRACTICE

PARAGRAPH FOR PICTURES OF THE
PSEUDO PUSH UP.
Page 31
MY ORDER OF PRACTICE
Below are the Exercises in order of
which I practiced them.
Remember: Straight Arms Practice
Always on all Exercises and shoulders
protracted:
1-Elephant Stand High Hips- knees on
top of the elbows balance and lean
fwd.
2-High Hips Tuck Planche - This is

achieved by protracting the shoulders
and leaning forward and bringing in
the knees as high as possible to your
chest. (No elbow support here). Lean
forward as much as possible, this
is just to the point near the tipping
over the front on your face. A pillow
or sofa cushion is recommended. I did
it to myself and face planted a few
times until I built up the strength and
flexibility in the wrists and shoulders
to hold it at that point.
3-Planche Leans with shoulders

protracted always. Stand at pushup
position, protract the shoulders,
tighten the glutes and keep core as
straight as possible, feet preferably
wearing just socks and slowly lean
and slide the body forward and over
the shoulders and head facing forward
in a downward angle as seen in the
pictures. To get out of the planche lean,
Just bring your knees all the way in
towards your chest, head up, and then
stand up and try again.
5-Tuck Planche pushups on a set of

Pushup bars or Paralletes if you have
some. (I learned it with pushup bars).
These are excellent for strengthening
all those muscles involved especially
the shoulders and its easier on the
wrists as well.
4-Pseudo pushups- hands by your

waist side and pushup while keeping
the shoulders protracted. It may seem
impossible at first but with practice it
becomes easier. Start by placing your
feet close to the wall so that it helps
support the lean position. Also you
may want to move your hands a little
closer to the front at first and then
slowly move them back towards your
waist side as you gain the strength in
shoulders and flexibility in the wrists.
Page 32
6-One
legged
Elephant
(alternate the legs)
Stand
7-One legged Tuck Planche (alternate

the legs)
8-Handstand to Tuck Planche - This

helps by activating the core and
shoulders and traps and wrists and
all muscles associated with doing the
planche. If you are not able to do a
handstand, dont worry too much as
it is not a requirement to learn the
planche, but as I mentioned earlier it
can help you understand the muscles
used for planching by being better
equipped.
9-Finally! Planche Straddle attempts.

Using the newly gained strength in
your shoulder muscles, chest, triceps,
abs and core and wrist flexibility Now
you can start by straddling out on the
ground, leaning forward with shoulders
protracted and tapping with your toes
off the ground to get that initial lift.
You want to first learn to slightly lift
your feet about maybe 2 to 3 inches off
the ground to get a feeling for it. With
continuous practice you will be able to
lift them higher and hold it. Think of
the exercise as a leaning wine holder.
The weight of the bottle alone allows
the holder to remain in that angled
position and balanced out. Of course
its not just as easy as leaning because
you will have to keep the arms straight
and locked while pressing hard into
the ground with your hands and wrists
and keep the shoulders protracted,
traps activated, chest tight, core tight
and legs wide and tight.
TACKLE THE TENSION!

A great deal of tension is involved in
the Planche Straddle. The more you
are able to stretch and tense the legs
apart the easier it may be to hold a
straddle planche as less weight towards the lower half of your body will
allow the top half of your body to balance and hold itself up.
TOP TIP
A keynote is to learn to separate the
lower half of your body with the upper half while attempting thePlanche
Straddle. Think of your waist as hinges
and learn to use the core to move it up
and down while the front half of your
body remains fixed. Strong abs and
lower back exercises and flexibility
will help a lot. Your very 1st attempts
at the Planche Straddle after all the
progressions may be a lot easier on
your wrists by using push up bars or a
pair of paralletes that are fairly close
to the ground. Give them a shot and
work out what is best for you.
STAY MOTIVATED
Keep practicing and stay motivated. If
you go through all the progressions
I have mentioned and have a good
foundation in body weight strength
exercises then you will be able to learn
the Planche Straddle as well.
Please see my videos on how I learned the Planche Straddle for a better visual
understanding. Thank you and Best wishes!
Article by Will De Leon
Visit my you tube page here on how I learned the Planche https://youtu.be/CwS5S-ledKg
And for a direct link to my most recent Straddle video click here https://youtu.be/0bSGmvDp5Uw
Page 33
STRENGTH AND DISCIPLINE
STRATEGIC ADVICE AND UNCONVENTIONAL TRAINING FOR

STRONGMAN COMP WITH THE ULTRA BEASTS PERSPECTIVE
WHY STRONGMAN?
I got into strongman on the recommendation of a friend. I began as a natural
bodybuilder but I wasnt doing as well as I wanted and my friend Chris
suggested I try a strongman competition. He said I was the strongest guy in
the gym and I might do well there. I found a contest by searching the Internet
and my first contest would be the 2005 Washingtons Strongest Man/Woman
where I took 2nd in the open under 200 class.
Page 34
NO MAINTENANCE JUST TRAINING!

I train year round 5 days a week strongman/strength
sport specific training. I always train to get stronger so
there is no maintenance phase yet as Im still growing
stronger. I have been training 19.5years straight with
no breaks.
PROFICIENCY FOR PERFECTION

There are many objects you may be required to lift
so you need to be good and proficient at everything.
Average yoke weight for me in competition is 750 but
up to 800+. Average heavy stone is 360-400+. Average
log press for reps is 275. Average deadlift Max is
700+ average DL for reps is 500-700+ depending
on implement. Average DB for reps is 160+. Keep in
mind these are average weights for the class that I
compete in.
FOOD IS FUEL
The food I eat for growth and maintenance of my
weight consists of a lot of eggs, protein shakes, fruit,
some vegetables, and plenty of bread. I use creatine
to help flood my muscles with water to keep them as
anabolic as possible. I compete as low as 205 and as
high as unlimited HW. My average BW is 230 but I get
as high as 245.
DISCIPLINES
There are so many disciplines in strongman that its
hard to list them all. There are probably 50 or more
and with every contests implements being slightly different than the next, it makes it difficult to be absolute,
but a few staples are front carries, carry and load, overheads and deadlifts. The main static lifts I would recommend training are the log press and the stone load.
Those almost always feature in a contest. Next I would
work yoke and front carries or any spinal load event...
just because you need a core of iron if you want to
rise to higher levels. Training for strongman is no more
difficult than training to be good at anything. It takes
commitment and discipline and you will increase your
pain tolerance if you have these elements. To get to a
high level as with anything will also require passion,
as there will be hard times to train through.
PREPARTION
I personally like to prepare two to three months in
advance for a heavy log press to build my conditioning
specifically for that event. Moving events like the
farmers walk doesnt take as much stamina as it takes
speed with strong back and grip. It takes stamina to
perform at high level 5+ events each contest because
one heavy event can wipe out your back. So lots of
heavy volume training that builds over the course of
your training prep. You want to build up to peak speed
and strength the day of competition.
HARD HEADED ENLIGHTENMENT
The most important advice I would give is train for the
events before you compete, but if all you have is gym
equipment than train Olympic lifts (clean/jerk, power
snatch) and powerlifts (squat and deadlift specifically)
COLLECTIVE CONDITIONING
For stone lifting there are two exercises: stack plates
on a bar end and lift those in the same way you would
a stone and hold a stability ball in front of you while
you perform front squats.
For stamina do a lot of working sets (5+ each workout)
For endurance, train two to four hours a workout 5+
days a week.
Page 35
There are tons of exercises for forearm strength of

which there are too many to list. However, study arm
wrestlers and grip masters and do what they do.
DRIVEN!
My future is limitless! Im going be a high level
champion at all that I do until I stop breathing.
For power, use squats and deadlifts

For explosive strength, use Olympic lifts plyometric
and throwing exercises.
For grip, utilize arm wrestling training and grip
sport training
Email: willy.the.muscleman@hotmail.com
Website: http://www.epicfitnesssolutions.com
Phone: 541-914-6832
Page 36
Defying Gravity
Planche Progression then Perfection
An Advanced Mandate for Prosperity!
A Whole Body Workout!
Planche - A static exercise which
requires whole body strength to
hold. All muscle groups are involved, but the main ones are:
shoulders, chest and biceps. This
element also requires leg strength
and core strength is very important!
Undue haste makes waste!

My advice: Do not rush with
progressions because you can easily
injure your tendons if you are not
strong enough. This is especially
serious if you are heavier.
Mechanism 1
Tuck planche This is a very
important position to master as
it builds shoulders and balance.
It requires using your shoulders
in a new way while developing
bicep tendon strength to prevent
injury. Hold this position at least 30
seconds before progressing.
Mechanism 2
Advanced tuck planche This
is the most important position
because here you are making your
final form for the planche. If you
do something wrong now, your
planche will be crummy! The
trick is to stay here for as long as
possible, perfecting the form. It is
also very, very important to increase
bicep tendon strength, combining
this with durable strength in the
shoulder and balance. (As here you
are leaning forward more than the
tuck planche.)
Add to progress
Exercises which can help progress:
Diamond push ups, handstand
holds, dips and, of course, the tuck
planche holds.
Duration
Hold it for 30 seconds before
going to another position.
Reinforcement
Exercises which can help with
progress: Tuck planche push ups,
Page 37
Mechanism 4
Straddle planche - This position
means you are close to your goal!
Hold it as long as possible before
going to full. It will boost strength
in your shoulders, chest, biceps (and
all muscles) and builds strength
and endurance for the full planche.
planche leans, weighted dip and

wall assisted handstand push ups.
Duration
Hold this position around 10
seconds before the straddle.
Advancement exercises to
improvement
Exercises which can help:
standing handstand push
tuck, advanced tuck push
pseudo planche push ups
planche lean.
aid
Free
ups,
ups,
and
Maintenance and moving forward

Exercises: Handstand push ups,
weighted dips, advanced tuck
push ups, planche lean, assisted full planche, handstand to
planche assisted, pseudo planche
push ups and handstand to straddle planche negatives.
Mechanism 3
Half lay planche - This position is
rarely used, but if your straddle is
bad then stay here. You will find
that you are leaning forward a
lot more, but it will help you get
balance and shoulder strength, so
you can progress further.
Page 38
PLANCHE POWER!
Full planche - Congratulations you are there!
Final comment: Do not rush the process! Stay at progression exercises as long as possible and enjoy moving
forward. Remember, we are all of different skill sets and have different strengths, so it could take a short time
to achieve this advanced move or it may take you longer than expected. Dont give up, follow the rules and
good luck!
Article by Ivan Kajtaz

YOU TUBE: https://www.youtube.com/channel/UCVHWaDu8-ACjoA6iHF1utoA
FACEBOOK: https://www.facebook.com/IvanKajtazAthlete/?fref=ts
Page 39
Photograph by
Nicolas Delaleu
STRENGTHEN
YOUR STRENGTHS
PUSHING THE LIMITS, NO RISK NO FUN
Can you give us a background

on how you got into climbing?
By pure coincidence. A friend of
my mom suggested climbing
to her and she passed on
the idea to me. Maybe to
keep me safe, because before
trying real climbing I would
attempt to scale anything I
could get my hands on. From
the very first time I tied into
the rope I knew this was what
I wanted to do with my life.
Whether or not it was possible
to make a living out of it was
irrelevant.
Whats the highest you have climbed?
INTERVIEW WITH
NORWAYS OWN EXTREME
ROCKCLIMBER
MAGNUS MIDTB
Its not so much about the

height, but more about the
difficulty of what you climb.
But 500 meters is probably
my highest so far. Planning
to do some bigger walls this
summer though.
Page 40
What is the trickiest rock youve had
climb?
Probably a climb in Rodellar called Ali
Hulk, which is graded 9b (5.15b).
Onsite; Is when you do a route you

have no knowledge about. You have
not seen anyone climb it and you have
not tried it yourself.
You compete indoors as well, how much

different is this to the real thing, do you
have to prep differently?
Pretty different. Outside you know the
style of the route you want to try, or
you have even tried it before. So you
can train more specific for it. In competitions you have no idea what you
are going to get, so you pretty much
have to be prepared for anything by
working your weaknesses. In climbing,
for me that would be more technical
climbs. But like most people I prefer to
strengthen my strengths, which in my
case is exactly that; strength.
Flash; Is when you have seen someone

climb that specific route, or gained
information from someone who has.
How is the indoor and outdoors

climbing judged?
The indoor climbing comps are judged
by how high you get. Every hold has a
point to it, so whoever held the highest
hold won. You have never tried the route,
or seen anyone else climb the route
before, so that its fair for everyone. All
the climbers are being isolated. Before
start we get to leave the isolation area
to observe the route from the ground.
Six minutes only, before we all get
called back and sent in one by one.
Being isolated without phone, Internet
or any other way of communicating
with the outside world for up to 10
hours can get pretty intense.
Redpoint: Is just doing the route from

the bottom to the top. Without putting
any weight on the gear. Usually you
keep track of tries, days, weeks, months
or even years you spend working
something.
Can you climb under a ledge upside
down, if you can how difficult is this?
How much preparation and training
does it take to pull this off?
In climbing some things look more
impressive than they really are.
Climbing an overhang can be exactly
that. If the holds are good enough
almost anyone could pull it off, but
if they are not good enough no one
could pull it off. There is a fine balance.
Not only how good the holds are, but
where they are placed. The problem
solving that is constantly going on is
one of the aspects making climbing so
interesting.
Outside routes have a grade. The first

ascender suggest a grade and then
people who do it later can either
confirm that grade, or suggest a new
lower or higher grade. It is also about
the style and how fast you do the route.
Photograph by
Henning Wang
How much is stamina and endurance

involved in climbing, do you train for
these?
The kind of stamina you need in
climbing is very local. When climbers
talk about endurance-training its
usually about the forearms getting
pumped. Getting pumped fast is of
course not a good thing. To avoid it
I will usually do more movements.
Somewhere from 30 to 80 moves on

the wall. It should be so hard that you
are not able to complete.
How many times a week do you train?
Can you give us a brief insight into a
typical training day for you?
I dont really have any set routine. Some
weeks I will train 30 hours while other
weeks I wont do anything at all. On a
hard day I will do two 2-3 hour sessions.
The first one usually some intervals on
the wall. Like 5x3 routes, with 30 minute
breaks. While the last session is more
like playing around with friends. Which
is just as important. And I cant stress
that enough. The most important thing
is to have fun! It sounds like a dumb
clich, but that is the most important
thing to get really good at something.
Its a marathon, not a sprint. And to endure that marathon you need to truly
love what you are doing, be surrounded by likeminded people, but also love
leaving your comfort zone, because you
know that is when you gain the most.
What Unusual training methods do you
do for strength?
I think all of my methods will look
unusual for a non-climber. The most
common and fun way of training
strength in climbing
is just bouldering
around with friends.
Bouldering is climbing without a rope up
to 5 meters. So the
single moves that you
do are harder (since
you are not pumped)
than in a bigger wall.
I also like to do a lot
of different exercises
on the campus board.
Like double dyno,
single hand dyno and
weighted deadhang.
Photograph by
Henning Wang
Page 41
How much do the legs come into play

when climbing?
If you sign up for a beginners class they
will tell you your legs are important.
But as you get better and the climbing
steeper the legs will be less important.
I actually try to avoid training my legs
too much, since they should be light
and not weigh me down.
What do you do to strengthen your
fingers? 1 -2 methods with 1-2 HD pics
per method.
Simply bouldering is in my opinion
the best finger strength training. But I
also like to do more specific training
for example on the campus board. And
I use something called a hang board.
A wooden thing with a lot of different
holds in different sizes.
How do you prepare your mind for
the climb, most people would be
frightened or overwhelmed?
The climbing I do is not that dangerous.

I use a rope and climb mostly on bolted
routes. For me climbing so far has
been more about the physical side to
it. Being 500 meters above the ground
is not necessarily so dangerous and
you get used to heights, after a lifetime
of climbing its not something you give
much thought.
was pretty close to falling a couple of

times, before I finally found a half bad
placement and continued to the top.
Photograph by Henning Wang
Whats the scariest predicament you

have been in when climbing?
In Sweden I wanted to do a route first
try (onsite). This route was not bolted,
so I had to place my own gear. I started
climbing and passed some pretty hard
moves. There was no cracks or ledges
to place any gear. I got kind of stuck
at one place. I had a rope attached to
me, but that doesnt help much when
the rope is not attached to anything
else. I had two options. Either jump
down controlled and hope for the best,
or keep climbing trying to forget the
fact that I was unintentionally free soloing. I went for the second option. I
What do you see for the future and do

you train people in your skillset if so
where can they get hold of you?
Right now Im opening a huge climbing
gym with some of my best friends right
here in Oslo. It will be good having a
new place to train and eventually coach.
Right now I try to do not too much
coaching, as I want to take advantage
of the fact that Im in my physical best
age. So far I havent planned much in
my life and it has worked out great, so
I will probably keep doing that!
You can contact Magnus at:

Website: http://www.magnusmidtboe.com
Instagram: @magmidt
Facebook: https://www.facebook.com/Magnus-Midtb-135005263234183/
Page 42
A DIVERSTY OF
KETTLEBELL FITNESS
AND MMA
FROM RUSSIAN TO HARDSTYLE
AN INDEPTH Q AND A WITH PHILL ROSS

Have you always been a MMA (Mixed Martial Arts) trainer/
fighter? Can you give a background on yourself and how you
got into training?
Yes, but MMA in its current form wasnt available through
most of my competitive years; certainly not during my peak
for fighting. The first UFC (Ultimate Fighting Championship)
was in 1993 when I was already 31 and it was very sketchy,
although I did get an invite in 1996 to compete in one of
the UFCs. The situation wasnt right for me at the time as I
had my school and two young children, therefore I declined.
There were also other circumstances back then, for example
the rules would change at the will of the promoter or the
official. When I fought for the World WAKO (World Association
of Kickboxing Organizations) title in Atlantic City in 1989,
last minute changes to appease the commission were
imposed. The changes put me at a disadvantage and I lost via

decision. This was typical in the 80s and 90s for rule changes
to take place right before the competition started. I am
speaking from experience of such rule changes which were
common place in those days. I recall such an incident in the
middle of my bout in one tournament! I had been in several
tournaments where the rule changes happened and did not
want to expose myself to that type of situation in a No Holds
Barred contest. The Unified Rules and the solidification of
MMA really didnt take place until 2005 with the epic battle
between Forrest Griffin and Stefan Bonner in the finals of
the first TUF (The Ultimate Fighter). By 2005, I was already
43. Nick Lembo, of New Jersey, formulated the Unified Rules
that most organizations abide by. I would credit him with
the legitimization of Mixed Martial Arts as a bonafide sport.
Page 43
Background
As far as my background is concerned, Ive been involved in
competitive Combat Sports ever since I was 12 years old.
Prior to my competitive life, my grandfather had trained me in
boxing. He was a Boxing Trainer at Paul Cavaliers Gymnasium
in Paterson, NJ. He taught me the basics in punching, how
to work a bag and skip rope. He also emphasized being in
condition. I took the advice to heart. In the 8th grade I began
my wrestling career, which served as my launching pad
for everything else I did. I did well in high school in both
Collegiate and Olympic Styles of wrestling and competed at
the NCAA (National Collegiate Athletic Association) Division
1 Level for two years. However, I was still boxing in the offseason and kept performing my martial arts. There was no
venue to compete in MMA in 1981, but my thinking was that
if I could box, wrestle and kick, Id be able to beat anyone. My
training helped me in my work as a bouncer. If it worked in
the street, I liked it. If not, I didnt do it any more. I will also
credit one of my Instructors, Dr. Pat Finley for allowing us to
wrestle during our free fighting sessions. We were kickboxing
one night in 1981 and I told him that I could grab his leg
and take him down. He was agreeable and our group started
fighting like that. However, there were no competitions for
our style of fighting that we were aware of. Later on in life,
I did do a few underground or unsanctioned full contact
bouts, but nothing of any real consequence.
THE TRUE TALE OF THE TAPE
If you were to tally up all of my competitive physical contests,
I had some 200 wrestling matches, 300 or so Point, SemiContact Karate, Taekwondo bouts, 50 or so Full Contact
Kickboxing and Free Fighting and a handful of Submission
Fighting contests. The submission fighting contests were
all done after the age of 47. I won my last two divisions but
then injured my neck when I was 49 and required surgery. I
sustained some permanent damage and havent competed
since. There are also many, many hours of training with some
great fighters that I did during my career. Frank Shamrock,
Brian Ebersole, Carl Moffet, Mike Massenzio, Mitch Coats, Jay
Hayes, to name a few, were all part of my fighting philosophy
and training regiments which I had created.
My strength and conditioning that I did primarily was
designed to make me a better fighter, either in the ring or the
street. Even when I was as young as 8 years old, I wrote up all
of my morning exercises and did them religiously.
How does Russian Kettlebell fitness differ from conventional
Kettlebell fitness?
In my opinion, Hardstyle Russian Kettlebell training IS
Conventional Kettlebell training. Girya Sport is another
method, but thats designed for competition. I am not qualified
to have an opinion on that style of training. The benefits dont
suit my needs, so I only know the style on a cursory level,
although I did train a woman for the Arnold Competition and
she took first place in the Kettlebell Competition.
What we do is Hardstyle Kettlebell training to maximize your

sports and fitness potential. Hip pop and lock, rooting with the
floor, toggling between tension and relaxation, stabilization of
joints, mobility of your thoracic spine and creation of explosive
power that you can call upon for a sustained duration. In our
system, we have grinds, ballistics, mobility and carries. All of
these movement types are necessary for complete strength, no
matter the sport- but especially for fighting. The grinds provide
that raw power. Ballistics yield explosive power, mobility
speaks for itself and the carries are great for many facets with
neural stimulation being one of them.
Some of the other methods that Ive witnessed recommend
weights that are far too low and movements that dont
accomplish the benefits of Hardstyle training outlined in the
aforementioned paragraph. I havent seen much in the way
of real strength progression and stability with some of the
kettlebell training advocated with methods other than the
ones that I have mentioned.
The Hardstyle movements of kettlebell training, as taught
by our organization, the RKC (Russian Kettlebell Challenge),
operate primarily in the Transverse Plane, where most sports
injuries take place. Standard weight training will generally
address the Sagittal and Frontal planes only. Therefore the
strength gained from Hardstyle Kettlebell training is more
easily transferable to sport.
Can you list any exercises with your Russian Kettlebell fitness
techniques that help with these major components in MMA
FOR STAMINA:
THE KETTLEBELL SNATCH: When looking to increase stamina
for fighting, a couple of kettlebell movements immediately
come to mind. The Kettlebell Snatch is an incredible overall
body movement incorporating hip pop and lock, shoulder
lock and force generation. We dont merely perform a few
Page 44
reps with this movement; its designed to create muscular

endurance. There are times when well execute 100, 200, 300
or more in a single workout. Two of my favourite methods are
doing as many snatches as I can for a duration of 5 minutes.
Ill generally use a 24kg kettlebell for this and typically get
120 to 130 repetitions. Another method that Ill use with a
slightly lighter kettlebell is 15 seconds on the right hand and
15 seconds on the left with 15 seconds of rest. I do anywhere
from 20 to 30 sets with 8 reps per side per set. 20 sets will
yield 320 reps in 15 minutes. If you want to go longer, add
more sets. Your whole posterior chain and your grip are
taxed with this movement. The locking of the whole body,
arm included, is instrumental in developing punching power.
The simultaneous strength and stamina required of your grip
is also a large benefit of this move. By the way, the Kettlebell
Snatch is my favourite kettlebell move of all. I generally do
snatches with one hand. The unilateral work is more realistic
training for a combat situation. You also need to recruit more
of your core and stabilizers when working one side only.
APROACH 2
THE KETTLEBELL SWING
Another great kettlebell movement is The Kettlebell Swing.
This movement is the Mother of All Kettlebell Moves. In order to have good performance on your ballistic movements,
you need to own The Swing. Done properly, this movement
is also beneficial in developing superior punching power.
The hip pop and lock, rooting with the ground, packing of
the shoulders and engagement of the lats adds potency and
power to your punch. To build stamina, Ill perform a Complex
consisting of 20 reps of Two Handed Swings, 10 each side of
One Arm Swings and 10 each side of Hand-to-Hand Swings
for a total of 60 reps per set. Generally we will perform 3 sets
with a reasonably heavy kettlebell, 28 to 32kg. Its important
to note that the proper technique is tantamount to avoiding
injury and maximizing the results of kettlebell movements.

Seek out a qualified RKC (Russian Kettlebell Certification) or
other Hardstyle kettlebell instructor.
FOR STRENGTH
Dual Kettlebell Front Squats
provide raw power for pushing
and
trunk
stabilization.
Depending on the amount of
sets and weight used, well
perform between 5 and 10
repetitions. Squatting is a
great grind and strengthens
your core incredibly.
APPROACH TWO
Bottoms-Up Presses are another great strength building exercise for fighters. The grip, shoulders, lats, core, glutes and
even the legs are taxed with this method.
Page 45
i) Crush grip the kettlebell in one hand, be certain to

involve the pinkie finger and clean the kettlebell to the
rack at the chest so that the bottom of the bell is facing
the ceiling.
ii) Tighten your abdominals and glutes as you press the
kettlebell skyward.
iii) Press the bell until full with the elbow fully locked out
and then actively bring the bell back to the rack with a full
range of motion. Repeat this for 5 to 10 repetitions per set.
FOR ENDURANCE
When were working to increase endurance, one of the
methods well incorporate is a Scrambled Eggs Circuit. Ill
select 8 to 10 exercises, doing 10 reps per movement without
any rest in between movements. Take a one-minute rest
at the completion of the set and then begin the next one.
Repeat this for anywhere from 3 to 4 rotations.
Do you employ any specialist Unconventional movements
with Kettlebells say for example to get off the floor quickly?;
this would be a great asset in MMA training.
The Turkish Get-up is the best movement available for getting
yourself up and off the ground. Even though the movement
is practiced in a slow, controlled fashion; however the actual
application may be used at any speed. The first time I witnessed
this movement, I recognized the potential for combat athletes
to benefit from its use. The Turkish Get-up includes a press,
a lunge and a hip hinge in it, not to mention the incredible
stabilization required to move a heavy kettlebell
Page 46
How much do you concentrate on

Joint mobility with Russian Kettlebell
fitness, essential in MMA?
Joint mobility is essential to a fighter.
You find yourself in all kinds of compromising positions. If you have good
mobility and stability in your joints
the incident and severity of many injuries is lessened. The Armbar is an
incredible movement for increasing
the mobility of the shoulder, hip and
thoracic spine. It also adds stability
to the shoulder. Its important to note
that you need BOTH mobility and stability for healthy, strong and pliable
joints.
Have you got any unusual kettlebell
methods for power both in the legs
and arms or do you employ another
tactic?
Kettlebell Thrusters are one of the
best methods to develop explosive
power in both your upper and lower
body simultaneously.
Method:
i) Rack two kettlebells to your
chest and hit a deep squat.
ii) As you explode upward, drive
your feet into the ground as you
press both bells quickly upward.
iii) Now pull the bells back into
the rack and yourself into a deep
squat. Once youve gotten to the
bottom of the squat, immediately
thrust upward again.
Can you tell us a method or exercise
that you do which is really out of the
box and why you do this?
I do have another movement that I
reserve exclusively for fighters. Its
called the Bite Belt Neck exercise.
Take a martial arts belt, make a knot
in it and loop it through the handle of
the bell. Bite down on the knot, place
your hands on your knees and bow
your head up and down to the front
and to either side. This movement
not only strengthens your neck, but
also improves your jaw strength, thus
making you harder to knock out.
Page 47
Could you give us a typical Russian Kettlebell fitness

work out you do and teach others for MMA?
through fatigue is largely mental and 4x9s are when, where

and how we teach the mind to control the body.
Heres an example of an MMA Based Workout:

Instruction: Do the Bodyweight circuit for three rotations take
a one minute break and get set for the Warriors Circuit. There
is no rest during the circuit except for the 15-second break
between movements. Finish the routine with a good cool
down.
30 seconds of work, 15 seconds of rest: Four sets of nine

exercises
Swing Squats 10 to 12 reps
Hand-to-Hand Swings 8 each hand
Single Rack Front Squats:Right, Left, Right, Left 12 to
15 reps each set
Snatch:Left, Right, Left, Right 10 to 12 reps each set
Renegade Rows 8 each side
Renegade Lunges 8 each side
Dips 20 -25 reps
Push Press (Dual Bell) 10 to12 reps
Leg Thrusts 20 to 30 reps
Repeat 4 times
Bite Belt- 2 sets, 15 reps to the front and each side
Frequency: Mix this routine into your regiment once every

other week.
Duration: This routine, including the warm-up and the cool
down, should take 50-55 minutes, 36 minutes dedicated to the
nonstop circuit.
Warrior Circuit: 4 x 9 Workouts #1
Pistols (single leg squats)
3 sets, 5 reps each side
Tactical Pull-ups(thumb less grip, no kipping)
3 sets, 8 to 12 reps
One Arm Push-ups
(hips and shoulders in the same plane)
3 sets, 2 to 5 reps
Cool Down with forearm de-loading and foam roller thoracic

area concentration.
Do you have any unusual methods for core exercises and
functional movement patterns related to Muay Thai/Ju jitsu/
MMA using kettlebells?
Core Cleans is one of my favourite contra lateral movements
for core development.
Method:
i) If you are using your right hand, start with the kettlebell
on the outside of you left foot with your thumb facing you.
ii) In one movement, explosively rip the kettlebell off the
floor and into the rack.
iii) Repeat this for 5 repetitions each side. We generally do
4 to 5 sets.
FOR ENDURANCE
Well useAlternating Cleans more for endurance. We will do
10 repetitions each side, each set, as you alternate moving
the bells from the rack and between your legs. The emphasis
is on endurance of the core, so use a lighter kettlebell and
focus on speed and reps.
Article by Phill Ross.

THE DYNAMICS
The dynamics of a fight are constantly changing. Think of
the Warrior Circuit as a Tabata on Steroids. Go full tilt for 30
seconds and get your numbers. Attempt to hit (or surpass) the
number of repetitions required. Challenge yourself! Working
Main Site: http://www.philross.com/,

Survival Strong: http://www.survivalstrongofficial.com/
FACEBOOK:https://www.facebook.com/survivalstrongofficial/,
FACEBOOK:https://www.facebook.com/kettlebellvideo/,
FACEBOOK:https://www.facebook.com/AmericanEagleMMA/,
FACEBOOK: https://www.facebook.com/X-cel-FitnessProfessionals-317606711763841/
Page 48
ASTOUNDING THE MEDICAL

PROFESSIONALS
HOW ONE MANS UNCONVENTIONAL APPROACH TO TRAINING HAS
SAVED HIS LIFE AND LED HIM TO BE BEING A WORLD CHAMPION
INTERVIEW WITH ATHLETE AND PROFESSIONAL

Article by Sharon G Jonas
ACTOR MR ADONI Maropis
THE GRIM REAPER CALLING
Adoni Maropis, a champion ping pong player and professional
actor, has a knack for defeating the Grim Reaper.
Diagnosed with Type 1 diabetes at eighteen-months,
doctors told his parents that their son would never make it
to his 25th birthday. Now at 52 and going strong, Maropis
can literally be seen beating death, this time in a ping pong
match in a newly released music video by They Might Be
Giants which is directed by Paul and Mike Swiatek. You can
find them on their website at swiatekbrothers.com
I wasnt supposed to survive, says Maropis, who was born
in a small town near Pittsburgh before modern medical
treatments for diabetics were available, but I like overcoming things in my life. Showing athletic talent early on,
he credits his natural inclination to exercise, along with
love and laughter, for keeping him alive.
A FREAK OF NATURE
His passion to take on physical challenges developed
in childhood as a way to combat the stigma of being
sick. Im not a big guy, but I just have this strength. They
called me a freak of nature because my skills were way
beyond what anyone expected of me. I won an arm wrestling championship as a teen. I never trained for it, but
I would take on monsters. The guy I beat was a heavy
weight champion and weighed 450 pounds. His hand
swallowed mine up.
Believing that time spent practicing a skill would result in success, Maropis told his two brothers when they
played ping pong in their basement as kids that they
could be world champions if they just kept at it. But life
intervened and somehow thirty years went by before he
decided to pick up a racket, or paddle as they are commonly called.
Please check the link below for the video:

https://www.youtube.com/watch?v=8lsWeBNb_eI&list=FLjK-7Vry7h5C6hLh76bLvAw
Page 49
CAN YOU DESCRIBE YOUR WORKOUT?

YOU ARE IN
TREMENDOUS SHAPE, ESPECIALLY FOR A GUY IN HIS 50S.
On Mondays and Thursdays I spend about an hour doing
what I call my Tarzan workout to build muscle. It involves
gymnastic-style movements,like climbing a pole and
handstand presses. I also add weights [to a belt at the waist]
and do pull-ups. I weigh about 160 pounds and the weight
will be 75 pounds or so. I like to pretend Im saving a life,
like carrying a kid out of a burning building, while I do this
exercise.(see YouTube Adoni Maropis 100 lb workout)
DEDICATION AND DOMINATION

Seven years ago I decided to go out and buy a table. I
brought it home and set it up in my living room. It was between the sofa and the TV, so wed have to look over it when
we watched a show.
While the purchase seemed impetuous, and the table inconvenient, his return to the game was a rewarding one. After four
years of practice, Maropis lived up to his childhood prophecy
by winning the U.S. National Hardbat Championship (see YouTube video - Open Hardbat Final 2011 US National Table
Tennis Championships). He followed that victory by winning
the US Open Sandpaper Table Tennis Championship in 2012
(see YouTube).
Maropis is currently on his way from Los Angeles, where he
has resided for nearly 30 years, to the 2015 National Table
Top Championship held December 14-19 in Las Vegas. While
he says he prefers the old-style hard bat game (no rubber
on the paddle) to ping pong which allows for trickier spins
because of the sponge covering, he competes against both
style players.
I have 3 or 4 sets of basics things I do like pull-ups, dips,

squats and push-ups with chairs or on this apparatus I
found in the street that I didnt pay a dime for. I also do curls,
presses and back work with dumbbells. I just keep repeating
the same sets over and over. I dont need a lot of equipment
or space. Sometimes I just invent stuff on the spot. I go by
how I feel.
The rest of the days I do cardio like biking or running or
playing ping pong. I practice ping pong a minimum of two
times a week for about 4 hours [each session]. I also have
a recumbent bike and simple stepper in my living room.
Aerobics is a big part of my workout. As a diabetic I especially
need to get my blood flowing and workouts are key to
keeping my blood sugar low. Doctors are always surprised
by how little insulin I need. I made a video to show others
how a diabetic can and should keep exercising.(see YouTube
Unique Diabetic Workout) Im a Type 1 diabetic. Most people
are Type 2. They could change that through diet and exercise.
I simply cant understand why someone wouldnt workout. Its
as natural as breathing for me. Its a part of life.
Page 50
YOU MENTIONED WORKING OUT

NAKED.
WHATS THAT ABOUT?
I love working out naked. For me its
freeing, its spiritual. As a diabetic I need
to carry two diabetic kits with me no
matter where I am. When Im naked, Im
free of everything. Usually, I workout
in my backyard. In the winter, Ill put on
music and sort of athletically dance in my
8-car garagewhich has no cars in it!
IS PING PONG A PHYSICALLY
DEMANDING GAME?
It can be grueling. Some players dont
move as much as I do, but its a joy for
me to move around. Thats how I play.
Its not necessary [to be in top shape],
but usually the best players are in the
best shape.
HOW DO YOU MENTALLY PREPARE TO
COMPETE?
Nowadays its just about relaxing with it.
If you prepare, put in your time playing
and practicing, then it becomes just
about enjoying the moment.
BEING A DIABETIC, WHAT ARE YOUR
DIETARY REQUIREMENTS, ESPECIALLY
FOR DAYS WHEN YOU COMPETE?
I eat pretty well. Up until 35, I ate like

everyone else, but now I eat a lot more
greens. For practice and when I compete I
carry a lot of glucose tablets and cereal bars.
IN ADDITION TO BEING A SUCCESSFUL
ATHLETE, YOUVE DONE WELL AS
AN ACTOR. DID ANY OF YOUR ROLES
INVOLVE STUNT WORK OR REQUIRE
ATHLETIC TALENT?
Ive done a lot or roles where I do my own
stunts, or most of them. My last movie
I did that got distribution was Lazarus
Rising. I did my own fighting and stunts
in that one. One of my most notable
fight/death scenes was when I played
Abu Fayed in Season 6 of 24 with Kiefer
Sutherland. We had stunt doubles only
when we got thrown into a wall or fell
in some difficult way. I actually ended up
in the hospital for that scene! Typically
I play the villain and die, so my athletic
skills usually come into play. Even in the
music video for the song Ill Be Haunting
You by They Might Be Giants, I of course
did all the ping pong playing and diving
there as well. It was such a joy to be
playing ping pong while acting. And by
the way, the Grim Reaper was played by
my coach, Carlos Ortega. Hes the reason I
became a national champion.
FACEBOOK: https://www.facebook.com/adonimaropis?fref=ts
OFFICIAL WEBSITE: http://www.adoni-maropis.com/
Page 51
WEEDING OUT
THE WEAK WITH
UNCONVENTIONAL
WELOME TO THE CAVE!
AN UNDERGROUND MOVEMENT DEDICATED TO BREED STRENGTH
DISCIPLINE AND A QUOTE FOR SUCCESS:

If I have to motivate you, you dont belong here!
This is one of the first things I say to a person inquiring about our
training. I dont waste my time with lazy, undisciplined people.
AN ENIGMA!
The Cave is kind of an enigma.
Actually, it almost never became a reality. Let me explain-I was a big fan of Harley-Davidson motorcycles and actually
had planned on opening a motorcycle shop once I completed
the Harley-Davidson Mechanics Certification.
I was getting deeper and deeper into the biker lifestyle back
then, and had drifted away from my earlier disciplined life. I
joke about it now, but I had always gone hard after whatever
I put my mind to, whether it was swimming competitively
when I was a kid or martial arts training as a teen and young
man or raising hell and partying. I lived somewhere between
the extremes of discipline and recklessness.
GETTING ON THE RIGHT PATH!
People say that GOD has a sense of humour; well, I dont
know about that, but after becoming a Christ follower my life
took a complete change of direction, and the whole Harley
thing was not going to happen after all. I got a second chance
to live a healthy life.
After a number of different jobs, I eventually started my own
business cutting and trimming trees, which I ran for several
years. That kind of work will make you strong!
KNOWLEDGE APPLIED FROM EXPERIENCE, THE START OF
GETTING CAVE STRONG!
One day my wife said maybe I should just work teaching
people how to get in shape, since I knew first hand how to
get strong through manual labour.
Page 54
This eventually led to the Cave, a small, hard-core, strengthbased coaching facility
Our people get Cave Strong through a combination of
training methodologies I have found to be very effective over
the years, but my training always resembles just plain old
hard physical work.
The main influences on our training have come from my
martial arts,military, Strongman Bud Jeffries, Underground
Strength Coach Zach Even-Esh, Diesel Crew, CrossFit, and
Powerlifting.
STRENGTH THE DRIVER OF HUMAN MOVEMENT!
My approach is that strength drives all human movement,
and my main focus is on strength.
The Cave has a great variety of training tools, most of
which were either bought used or homemade. Some
are unconventional due to their uniqueness; others are
unconventional due to how we use common pieces of
equipment in uncommon ways. There are no machines or
mirrors in the gym. Nothing fancy, just results.
RECOGNISING THE DANGER

Coming from a martial arts background, I always had looked
for ways to develop more stopping power. Before the UFC
was in existence, we already were doing full-contact sparring,
I guess now they call them fight clubs. I found out the hard
way that you can hit or kick a man full force in the head and
he might not go down. That is a dangerous man!
JURRASIC KETTLEBELLS!
I discovered kettle bell training in late 2003 and added it to
my training regimen.
As I was continuing my search for more effective training
methods, I found a Russian Martial Arts school and started
to train there. It was radically different from what I had done
for many years.
SYSTEMA
One day in 2004, another Systema student asked me if I had
ever heard of CrossFit. I never had, but was curious about it.
After learning as much as I could on the Internet, I flew out
to Santa Cruz, California to learn from the founder of CrossFit,
Greg Glassman. I had never seen anything like it before.
They did a lot of stuff outdoors with a minimal amount of
equipment. After 3 days, I was trashed, but had learned a lot.
THE HUNGER
My hunger for better training ideas was growing, and I kept
pursuing every valid alternative I could find.
I have always loved being outdoors. Being able to train
outdoors is always my preference.
Here a video of Mr using a local fitness trail https://vimeo.

com/142401111
Simple tools and exercises always deliver results.
I continued my quest for effective training information and
found the people mentioned earlier and learned as much as I
could and added their training methods to my training.
Page 55
In addition, I hosted some seminars including Strongman,

Resistance Band Training, Battling Ropes, and Kettlebells.
After several moves, I ended up at my present warehouse
location, the Cave. That was in 2010.
At this location I brought in a Pro Powerlifting Coach who
stayed with us for about 18 months.
THE CAVE
The Cave has 1200 square feet of training space, with a
power rack, two squat racks, the Gallows pull up station, and
a runway for sled training, farmers walks, etc. By this time our
gym really started looking pretty unique in our area.
The floors are bare concrete and the walls are covered with
graffiti, signs, military items, etc. I dont care much about a
person being in good shape when starting our training, as
long as they are reasonably healthy.
I focus on their attitude about training, whether they are
coachable or not, and how hard they are willing to work.
NO TO EGO!
Big talkers and egomaniacs are not allowed to train with us.
I usually assess a new person for two weeks to see if he
s a good fit for our gym. Some arent and they have to go
somewhere else.
I also have a two-week automatic drop policy and anyone
missing training (except for emergencies or other unavoidable
things like a sudden military deployment).
If I kick someone out, they are out for good.
LOOKING AFTER OUR MILITARY!
When our military was building up I trained quite a few guys
and some women who preparing to go in. I always gave them
a free pass to the gym when they were home on leave.
DIVERSITY
I trained some Law Enforcement Officers, like this one pushing
an 880 LB sledhttps://youtu.be/G2ZnVtcEP7
As time went, more and more women started to train with
us, these gals are not looking for a cushy environment or for
dates, they come to train
One of our Cave girls doing keg squats
https://youtu.be/iT3Bud1QfOM
The women who train with us come from various backgrounds,
but they all have jobs that are pretty physical. Right now,
most are from medical fields that involve having to lift, move,
or transfer heavy patients and a few are massage therapists.
Being strong for the real world is very helpful to them.
RULES ARE NOT FOR FOOLS, OUR ETHICS!
Dos and Dont s of the Cave- be honest about any sickness or existing injury
100% effort is expected on everything we do
whining is not allowed
no unscheduled breaks are to be taken
warm up thoroughly
stay hydrated
stay focused
limit any conversation to the task at hand
no brain, no gain
correct technique is mandatory
use loads that are challenging but possible with a good
solid effort
dont break up sets
rest while holding the load if possible , do not re-rack
the barbell or put any other weight down unless it is a
safety problem until the set is done
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STRONG BASICS
Our training, like life, is geared to handling unpredictable
challenges as well as the routine mundane things that have
to be done often.
Strong basics are required and all of our people (except for
those with medical issues) will learn the basic strength/
power exercises:
Powerlifting
Olympic Weightlifting
Strongman lifts
Underground Strength
basic bodyweight exercises
They will work a lot with standard equipment, like barbells,
but are never limited to that. Any training tool that will make
people stronger will be used.
Heres a video showing three types of exercises we use- sled pushes
keg power presses
weighted sit ups
http://youtu.be/4xta7fQO2og
All exercises are done by both men and women, no exceptions.
THE KEG METHOD
Heres a very challenging keg exercise I learned from Dave
Lemancyk called a power press
Start with a light to medium weight keg held horizontally at
mid-thigh level with your hips pushed back slightly
Next drive the hips aggressively forward while punching
the keg straight out
The keg is propelled straight out to full extension at
chest height
Next pull the keg back in towards your torso, dont just
let it drop.
Kegs are very unstable and if someone is not quite ready for
a keg yet, they will use a weight plate instead. The setup and
execution are identical to the keg.
RECLINE THE ROPE
The next exercise is the recline rope climb.
To start lay on your back with a climbing rope hanging just
above the center of your body. Brace your feet against a wall
or other immovable object
Reach up and grab the rope with both hands
Tighten your body and pull to one inch off the floor (this is
where you start and finish each climb, do not lay on the floor)
Pull hand over hand until youre almost standing up, but do
not stand up.
Page 57
Start for example with 3x sets, do as many as you can in 1 minute,

rest or do an alternative exercise in between, for example a
press up set for 30 secs you could apply this as your rest stage
when you get more familiar with the Recline method.
THE ORDER OF MOTION
Our training sessions are done in this sequence
general warm up
specific warm up
strength
conditioning/accessory work
I post them on my blog Monday-Friday, heres the link
Coach Ds Blog
http://coachfrankdimeo.com/DewussifiedTraining/
Our training is set up so a new person can train with the
more experienced people on a scaled-down basis. No one is
pushed where they cannot safely go, but they are not allowed
to stay at their current level. No one will be allowed to get
comfortable. I will move them ahead and keep them freshly

challenged. This is the same approach I use in my own
training at 65 years young.
JOINT MOBILITY
I also recommend joint mobility exercises; here are two of
the types I use
for the neck https://youtu.be/Ln8Mwx_x8cs
for the shoulders, elbows, wrists, and hands https://
youtu.be/pJuwFaC4BmA
There are several more for the rest of the body we will
hopefully cover in a future article.
Usually joint mobility is done as needed by each individual
before training starts.
There is much more that could be written here but this will
give you an overview of how we train at the Cave.
Article by Frank Dimeo

Cave Strong http://cavestrong.net
Coach Ds Blog http://coachfrankdimeo.com/DewussifiedTraining/
Cave Strong Nation Facebook page https://www.facebook.com/groups/494973760563850/
Cave Strong Nation Twitter page https://twitter.com/dewussified
Instagram page https://www.instagram.com/cavepicz2/
Any questions, please contact Frank at: (941)228-8341
undergroundsarasota@gmail.com
Page 58
FOOTSPEED
AND STAMINA!
FROM COMPETING TO COACHING, AN UNCONVENTIONAL APPROACH!
INTERVIEW WITH FORMER PRO TENNIS PLAYER MARTHA GARZON!
By: Sharon G. Jonas
As a pro tennis player, can you give us a brief background on yourself and how you got into playing tennis on such a high level?
I came from Columbia to the US in 1989. I was recruited to play tennis for Southwest State University in
Minnesota. After graduating and earning All-American
status, I went on to finance my way through a fabulous
full-time, six year playing career in the Womens Tennis Association (WTA) competing in about two tournaments a month. I went all over South America and
most of the states in the U.S. You need to keep playing
to earn points for your ratings. I got up to the top 300
in doubles and top 500 in singles.
What type of training do you think best supports athletes focusing on tennis?
In tennis, the main thing is speed and to be able to
change direction quickly. I work on these techniques
by doing obstacle course work with cones and ladders
on the ground which make you change direction a lot
and move your feet quickly. For
me, the most important types of
exercise that shaped my game
during my professional years
were sprints of any kind. Since
the tennis court is smaller compared to other fields, I used to do
small sprints which included a
lot of change of direction.
I do weight training in a gym,
too, making sure I keep my body
in balance. Im right-handed, so
I make sure I can lift the same
amount on the left. Ive also always believed that cross training is the best way to stay in top
shape for whichever sport you
are focusing on. I do cycling.
Page 59
What kind of cycling are you into? What are the

benefits?
I do long distance road cycling with groups of people.
Its so different than tennis. In tennis you are constantly
making decisions. Its a very mental game. On a bike
you just peddle. I find I get a lot of clear thoughts that
way. Cycling benefits my tennis game because it builds
endurance. It helps me last a lot longer on the court.
One of the most amazing experiences was going with
a team of about 500 from Miami to Key West, which
is about 160 miles, to raise money for HIV. Riding in a
group is fun and safer, too, because people respect you
more on the road when youre in a group. I love cycling
and want to do it forever!
Tell us about your back injury. How did you recover and
what did you learn from the experience?
I got hurt back in 2000 with a herniated disk which
put things into perspective for me about my health. I
learned a big lesson about being disciplined in terms
of performing any form of physical activity properly.
I had trainers who were passionate, but I overused
myself. I went for a ball and felt an electric shock down
my back. I was completely crooked and couldnt walk
for 5 days. It was horrible and mentally I thought I
was over because I was already older than others
on the circuit. I had a horrifying surgery and worked
quadruple the amount of therapy on my own including
home remedies with ice and heat and rubbing. Within
four months I was back again. I no longer over train
and try to work smarter.
What part does tennis play in your
life now?
I coach tennis, teaching about 40
students a week, mostly adults and
mostly men. I play about 3 to 6 hours
a day Monday through Friday. Here
in Florida there are parks everywhere. Ill rent a court
and teach my students there. As a coach, Im glad the
injury occurred because when I teach I am able to do
it correctly. I was able to acquire valuable knowledge
from it. Each player is different.
Not everyone wants to compete in
Wimbledon.
What future plans do you have?
In addition to coaching, I started and
built MGarzon Enterprises Inc. a tennis management

company that has been growing steadily in Ft.
Lauderdale, FL, and Bald Head Island, NC, for the past
9 years. In 2006, I developed my own collection of
high performance sun protection sportswear called
mgarzonfashion. In tennis, you spend a lot of time in
the sun and it takes a toll on the skin. My dad had skin
cancer and this motivated me to develop this line of
clothing as well. It has the highest UPF 50+ rating to
protect against sunburn. It also has wicking properties.
When you sweat and your clothing holds the wetness,
you can dehydrate. The line is available in tennis shops
and clubs and online. (www.mgarzonfashion.com)
Currently we are redesigning the line and changing the
clothing manufacturer. The new designs have striking
designs like you see in cycling, with lines, colors and
special inks.
INTERVIEW BY SHARON G JONAS

CONTACT MARTHA AT FACEBOOK:
https://www.facebook.com/martha.garzon.395?fref=ts
WEBSITE: www.mgarzonfashion.com
Page 60
The Super Suit

RAPIDLY IMPROVE POWER, SPEED, STAMINA, ENDURANCE, STRENGTH
A FITNESS APPARATUS OF ADVANCED UBIQUITOUS APPLICATIONS INCLUDING REHABILITATION
A LONG AWAITED SOLUTION FOR THE FUTURE OF FITNESS
THE MASS SUIT.
Most people expected the 2000s to be something

special when it came to new advancements and training
methods. One of the most exciting advancement came
with in the Athletic, Fitness and Therapeutic world. The
technology is a resistance Suit, called MASS Suit. Main
purposeto give you better results in less time.
INOVATION
The MASS Suit was created by, Jesse Nicassio, CEO of JUKE
Performance. He is a 3rd generation inventor, 11 year NCAA
record holder in football, former professional NFL athlete,
trainer to professional athletes and mentored in fighting
under UFC Hall of Famer, Bas Rutten. You can say Jesse
has some experience when it comes to what athletes or
fitness enthusiast need to reach the next level.
Exercise and fitness protocols geared to the individual
and individual empowerment physical, mental and
motivational -- are the defining elements of what I deem the
new direction for a new generation of individuals striving
to achieve higher levels of performance and functionality.
Thats why I created the Mass Suit. Jesse Nicassio
NEW BREED ATHLETES
The MASS Suit is one of the most advanced resistance
products in the world. It is a full body resistance suit. It
can cater to a high level athlete or to a child trying to
improve balance and strength. The MASS Suit is set to
enhance your performance levels in a much faster time
period by engaging all muscle groups simultaneously.
When muscle groups are engagedyou will be building
speed, power, strength and endurance like no other tool
on the market. Athletes have seen improved vertical
jump, sprint times, long distance runs, faster punches and
stronger kicks. Exercises such as plyometric box jumps,
ten yard bursts, punch and kick routine on a heavy bag. It
will take a good athlete and make them great. Imagine
resistance bands connected to your legs providing
resistance to your hip flexors, quads and core when you
throw a kick. Power is being generated with every kick
Page 61
because of that lower resistance force! That is crucial for

strong fast kicks. The best part is that its safe too. MASS
Suit puts you in proper posture. It engages your core at all
times and there is no jerky motion. Our wounded soldiers
and kids are also currently using MASS Suit with special
needs such as Autism, Cerebral Palsy and brain trauma.
Correctional fitness therapy is not just about correction
anymore. Its not solely about conditioning targeted muscle
groups. And its certainly not about doling out handfuls of pills
either. Jesse Nicassio
DOMINATION IN BODY GEAR
MASS Suit is superior to the other a like products, as
they would say the weighted vest and gravity vest. Those
products just add more weight to your frame. They dont
target specific muscle groups. They are very shifty during
high intensity workouts. They put a lot of pressure on
your back and spine and they do nothing for you when
it comes to punching, kicking, core strengthening or
exercises that involve bending over. Actually when you
bend over it will cause injuries as the weighted vest
rests up on your shoulders and has no support from your
legs and glutes to hold position. Your lower back will
misfire and injuries will occur. Imagine having weights
on your shoulders as you lift a tire or try to get into
proper position to do plyometric jumps. Ouch! The MASS
Suit multifunctional apparatus is proven to be far more
advanced and useful than an old age weighted vest. Plus
its hard to travel with a 25+ pound weighted apparatus.
The Mass Suit is also lightweight and compact, ideal for
taking when travelling and if you are in the military on

deployment you can take your gym with you!
NEW GENERATION FIT
Not only do athletes utilize the MASS Suit but also so does
the fitness industry. It is very effective for at home training
in your backyard, in your home to a DVD, or at a gym with
or without your trainer. You can perform any exercise with
the MASS Suit and get better and faster results. Functional
training is one of the most effective workouts with the
suit as you are always stimulating most of your muscle
groups. Try a tire lift, floor exercises, mixed martial arts
routine, cardio kickboxing or add to your existing routine
to intensify it. Go outside and run sprints, run hills, train
at the beach or take a swim.Do some bear crawls, throw
a medicine ball, even lift a log and you will get insanely
stronger faster. The results you will see is defined legs,
ripped arms, stronger core, strengthened glutes and overall
more power to sustain other exercise routines.
Technology needs to work for you, not against you it
should get you out of your chair rather than confine you
to it. Thats a key concept that drives Juke Performance Inc.
and contributes to the skyrocketing popularity of the Mass
Suit. Jesse Nicassio
If you want faster results or have a goal to be better than
you were yesterday, then the MASS Suit is for you. Why buy
a Chevy when you can have a Lamborghini.
Wearing is Believing Jesse Nicassio
WEBSITE: http://www.jukeperformance.com
FACEBOOK: https://www.facebook.com/Juke-Performance-112271788823298/?fref=ts
FACEBOOK: https://www.facebook.com/mass.suit?fref=ts
TWITTER: https://twitter.com/MassSuit
INSTAGRAM: https://www.instagram.com/jukeperformance/
Page 62
SPRINTING
Unconventional to Conventional
The final part of the Sprint trilogy!
HIGH VOLTAGE PERFORMANCE

Sprinting short, sprinting long, developing speed, multi directional performance or wearing boots, weapons & ruck sacks,
one must develop trunk bracing for stability and the ability
to absorb impact which in turn creates high voltage performance!
TRUNK NOT CORE!
I do not use the buzz word core. This is often misinterpreted
as six pack abs. Bracing & shock absorption is increased
through trunk development. The trunk encompasses many

more muscles than just the abs. Trunk muscles include all the
muscles which attach to the spine and the inner/outer hips.
Without effectively strengthening these muscles as a whole
unit and training explosively, one will not attain a maximum
level of speed and quickness. The first source of energy is
derived from the CNS, central nervous system. Power output
must be generated through the CNS and transferred to the
muscles and out to the training implements. These can be
Olympic weightlifting, throwing objects as with a shot put,
Page 63
NEWTON!
Bracing/impact acceptance must be specific to ones goals. Sit
ups, crunches or any abdominal curl variation do not translate
well to sprinting mechanics since these exercises contradict
natural body mechanics, especially, in running. Planks are another popular prescribed exercise which is satisfactory for a
novice, however, the athlete will outgrow this quite rapidly.
Other than these exercises having a poor carry over none of
them have the collision factor, the ability to generate great
force and to absorb great force. Elite sprinters produce approximately 660lbs/300kg of ground force with each foot contact.
The more force you apply to the ground, the faster youll pick
up speed. With Newtons 3rd law of motion, for every action
there is an equal and opposite reaction, one can easily see why
abdominal curl exercises do not apply, due to the missing elements of force production and force absorption.
MAXIMISE FULL BODY CONTRACTION

There are 3 protocols for training neural response, namely reaction time, explosiveness and absolute speed. These
include throwing, jumping and 100% sprint speed/multi
directional speed. Each of these modalities are simple
and basic anatomical functions; the primal structures of
bio-motor skills and movement patterns. Keep in mind
these efforts are to develop speed and reaction time,
therefore, every effort is executed with maximal power
output with maximum rest between single repetitions, not
multiple reps. Rest periods can be anywhere from 3 minutes up to 8 minutes. The CNS takes considerably longer
to regenerate than do muscles. Its not about huffing and
puffing; this is not a cardio workout. It is about maximizing full body contraction and rate coding. Rate coding is
the ability and adaptation of motor neurons to contact a
muscle and respond as efficiently as possible for a given
task. Full body contraction is the basis at which a muscle/
muscles increase the speed to stretch and contract which
develops concentric and eccentric energy from start to finish, known as the stretch reflex.
GET A HIGH POWER OUTPUT!

One can clearly see the importance of how the trunk must
be capable of high shock absorption and remain productive
throughout the effort from start to finish. At high velocities,
the trunk will have 5 violent contractions per second; therefore, neural response and muscle density are important factors for high power output.
STAY FRESH!
Sprinting, jumping and throwing are all natural adaptations
for developing explosiveness. Each of these protocols can be
trained once per week for the average fitness enthusiasts and
must be done first in the daily workout after a good dynamic
warm up. Do not include all 3 in a single workout as this
can be detrimental on the CNS. Training speed, quickness
discus, stones and baseballs and ground force application

in sprinting. The development of high wattage output is
essential in combat sports and survival contact scenarios
such as Special Forces & first responders.
Page 64
and neural pathways can only be achieved when the body is

fresh; never at the end of a training routine.
APPLY THE TRIPLE EXTENSION!
Pictured are variations of jumping, throwing and sprinting.
There are 2 essential components to throwing; speed, AFAP
(As Fast As Possible) using light weight implements and heavy
throws to develop strength through natural bio-motor patterns
of the body. Throwing can be performed with a number of
implements and a variety of angles; backwards, forwards,
lateral, one handed & two handed! To maximize your throwing
strength and speed triple extension is important. Triple
extension consists of driving the feet hard into the ground,
thrusting the hips forward & driving the torso up and back.
onto a high surface the entire body must violently explode

from head to toe in order to thrust the body onto the top of
the barrel. Learning to activate full body mechanics produces
success in jumping.
Take note of the hip action in these two throwing drills; one
is with a 20lb weight implement using diagonal movement
patterns with a strong lateral thrust of the hips and the
other is with a 10lb medicine ball emphasizing backward
and vertical development. In the backwards throw one
sees a combination of throwing and jumping. When triple
extension is properly executed your entire body will leave
the ground. This is a sign of power being generated from
the center of the body, into the ground and back into the
implement. Remember, Newtons 3rd law of motion; for every
action there is an equal and opposite reaction. Therefore, the
greater the force one delivers into the ground an equal force
is absorbed back through the body and into the implement
for greater neuro-musculature adaptations.
START RIGHT!
Sprints at maximum velocity can be trained on the track, artificial turf or grass. They can be performed from a 3-point
start, standing start, flying start or out of the starting blocks
such as depicted in the photo. My preference is from starting
blocks on the track since my primary sport is track & field.
Maximum speed is best trained at distances from 30m-60m.
A good rule of thumb is to rest 1 minute to 90 seconds for
every 10m run. This will allow the CNS to recover properly
and for ATP to refuel the muscles.
ACTIVATE FULL BODY MECHANICS

There are two methods of jumping, vertical & horizontal.
Pictured is a vertical jump onto a barrel. For one to jump
There you have it. Train explosively and see how your level
of fitness improves and your ability to react and execute in a
fraction of a second will astound your competitors!
Article by Stephen Santangelo

Facebook http://www.facebook.com/stephen.santangelo.75
Page 65
SOLID SUPER HUMAN STRENGTH

HOW TO DEADLIFT A CAR!
AN INTERVIEW WITH A STRONGMAN COMPETITOR CHAD CANTER WELCOME TO HIS WORLD!
Can you tell us a bit about yourself
background etc and the type of sport
you are into?
I compete in the relatively new sport
of strongman. You have very likely seen
people such as Jon Pall Sigmarrson,
Mariusz Pudzianowski, and Brian Shaw
on television lifting logs and stones
and carsI did too! I trained every way
I could to be big and strong and spent a
couple years competing in powerlifting
to get the requisite strength to
tackle a sport such as strongman. I
have now competed in two national
championships and over 25 strongman
competitions. I also train a group of
strongmen and strongwomen here in
New York City and our team is called
PowerNYC. This year we had 10 people
go to the national championships
and 5 people finish in the top 10
including two athletes that qualified
for the Strongman Amateur World
Championships at the Arnold Festival
in 2016.
What exercises do you incorporate into
your routine for deadlifting a car?
To deadlift a car, its important to be
able to deadlift and squat. But other
strongman exercises contribute to our
overall strength to be able to do such
movements.
For example, stone lifting has had the
biggest impact on my overall strength.
I train lifting stones weekly if I can.
Lifting a stone from the ground is like
doing a round back deadlift, the only
difference is that you have to hug
this stone with your arms instead of
gripping a bar. When the stone is in
your lap, you then do a front squat to
place it on the platform. Lifting stones
made my back bigger and stronger
than any row or pull-up ever did.
I feel like heavy farmers carries have

good carryover to car lifting as well.
This is due to the extreme time under
tension that both lifts require. Lifting
a car is such a long and patient pull
because of the frame and shocks
and such do not leave the ground
altogether but one at a time. The
endurance you gain from the farmers
carry, which is typically 3x your
bodyweight held for 10-20 seconds,
comes in handy for maintaining your
grip and upper back tightness while
the car slowly comes off the ground.
Page 66
Absolutely. When you

deadlift
something like a car you have to be
ready for it to be nearly immovable. I
have deadlifted some cars that made
me black out after two reps. I have
picked some up that were so light I
was able to do more than 20! I usually
try to stay as calm as possible for
all my lifts, but on this one I let all
inhibitions go.
When deadlifting a car what parts of

your body are you engaging, how much
does flexibility come into it?
Everything is engaged here. It starts
with having the ability to brace your
abdominals hard enough to support
yourself and having a back strong
enough to not bend in half. These
basically stabilize you while you
attempt to extend the hips and thus
lift the weight of the car.
Do you train your breathing at all?

Breathing has been the biggest
change in my training this year. I feel
absolutely foolish for overlooking this
component but once I learned how to
breathe- which sounds crazy- I was
amazed by the changes. My recovery
was better. My stability was better. My
flexibility improved. I could relax. As
a result, I could train even harder and
more frequently than before!
Flexibility isnt too much of an

immediate factor one would consider
here but I would venture to say that
the strongest men and women are
more flexible than one would think.
Do you tap into superhuman strength
when lifting the car? Is it your mindset as well as your physical prowess
that makes the impossible possible?
I already mentioned stone lifting, but

its so important I dont feel bad about
mentioning it twice. Not only does this
lift have a huge impact on grip and
back strength, but you also have to
generate a great amount of hip power
to load the stone to the platform or put
it over the bar.
What other Unconventional training

equipment do you train with and how
does it help i.e. stamina, strength etc.?
I do lots of cleans, squats, presses,
deadlifts, sprints and throws. What
really pushes my training over the top
for strongman is doing heavy grip and
back work.
I love farmers walks, stone lifting, steel
bending, pinch lifts and the like. One
of my favourite ways to train grip is
bending nails. It toughens up my hands
and forces me to sustain maximum
pressure for a long duration.
Instagram: @canterpower
Twitter: @canterpowernyc

Besides deadlifting cars what other

Unconventional Training do you do?
In strongman we have several tasks
that require us to be strong. They are
pressing, loading, locomotion, and
static strength. Car deadlifting is a
static event. Stones, which I love, are a
loading event. Locomotion is typically
tested with heavy yoke and farmers
walks. My new favourite event is the
press and pressing all kinds of objects.
Monster dumbbells, logs, axle bars,
blocks, anchors-if I can pick it up I will
try to press it.
Awesome interview with Chad Canter,
a truly unconventional athlete, with
some serious strength, welcoming
us into his world of training. Looking
forward to getting another article from
you, Chad. Its been an honour to have
you in the magazine!
You can contact Chad Canter by following
any of the links below for advice or
simply to watch how hard he trains!
Facebook: PowerNYC Training Services

Powernyctraining.com
Page 67
FUNCTIONAL
MOVEMENT FOR
MARTIAL ARTS
A SYSTEM BASED ON THE FOUR ELEMENTS

BECOME AN OVERLORD OF TENGU
HARD WORK AND WISDOM
My name is Pawel Widuto. My friend and I, head coach Paul
Gray from Firepower Gym UK are founders of a system known
as the Art of Functional Movement.
In the course of 10 years in the fitness industry, I was trying
out numerous systems. I believe one should learn from the
best, thats why I started my adventure
with Kettlebell under the watchful eye
of Coach Allan Fallr, IKFF Norway. My
Clubbell and tactical fitness education
were under guidance of Scott Sonnon
and Alberto Galazzi.
Since being a kid, I practiced swimming, running, basketball,

and volleyball. Then, I became fascinated with martial arts I
trained Karate Kyokushinkai for 5 years in the dojo of Marek
Wieczorek in Olsztyn. During my studies, I was also training with Renaissance fencing group(i.e. history reenactment
group) - long sword was my primary weapon.In 2003, having
just graduated from university, I came to Norway hoping I
would find a place for me there. And I kept on practicing: first,
Kickboxing at Andre Sollunds in Ski (Norway), next I sank
into FMA- knife and stick were taught by Antonio Faedda in
Sardinia still, there were many more coaches I owe loads of
knowledge and sweat left on the mats.
Page 68
TENGU!
4 years ago I have created Tengu Fitness Concept- initially a
small group of students that grew quite fast. During one of my
CST Certifications Ive met a great Coach from UK- Paul Gray,
and after many long conversations, discussions and workshops
conducted together we decided to create our own system we
called Art of Functional Movement. So for all of you out there
scratching your heads- here it is: Tengu Fitness is who we areArt of Functional Movement is what we do
FACILITY
I have called my training facility- Tengu Fitness- Art of
Functional Movement Academy, while Paul Gray kept his
main gym name- Firepower gym and added Art of Functional
Movement Academy.
AFM would never came to life if it wasnt for us together.
A HOLISTIC APPROACH
Already in the beginning of our martial arts classes at Tengu
Fitness I have noticed fantastic synergy of ballistic tool
movement club swinging, kettlebell or the mace workouts
with all the combat elements we have been working on.
Holistic approach is a key word in modern martial artist
training - days of martial arts and weightlifting combo
have passed,and athletes around the world started to use
Functional Training approach to strengthen the core muscles,
mental toughness, work mobility and stability of the joints in
one workout.
We believe in holistic approach in martial arts conditioning;
our system allows us to point out weak areas in our athletes
and work on them.
THE FOUR ELEMENTS
We based our system on ELEMENT CYCLE circle of elements
we use these for scheduling trainings, weekly and monthly
periodization as well as diagnostic tool for our athletes
development.
FIRE it defines our cardiovascular endurance, fat percentage,
and mentaltoughness. Trainings are short, 20-30 minutes,
created on the basis of simple, ballistic exercises with or
without tools. Length of intervals and breaks in between
influences the intensiveness of training which is the highest
among four-cycle elements.
WATER defines our mobility, smooth movement, changing
positions, awareness of breathing and moving. It perfectly
points out weak spots in our mobility. Trainings are usually
built without tools, on the mats, based on yoga and Pilates,
but also martial arts e.g. Indonesian silat.
EARTH defines our ability of fundamental movement, (deadlifts, squats, presses), but also our strength, muscles and tolIssue 04 - CHRISTMAS/NEW YEAR BUMPER EDITION
Page 69
erance of discomfort. Trainings are simple,with linear movement and big, usually sub maximum weights. It takes around
30 minutes to 1 hour with longer breaks between series. Its
medium-high intensity workout.
AIR defines our stability, balance, coordination, and movement complexity, ability to control weights in different angles of space. Training is not only for body, it also engages
mentally. Trainings are built on complex movements; often
ballistic exercises engaging whole body in different planes.
Medium intensity and highly technical.
FUNCTIONAL MOVEMENT EXERCISES
One of the most basic Art of Functional movement exercises
we use to balance our posture- is double club swing with its
fantastic posterior chain activation, grip strength and cardiovascular endurance. This is a father of all club exercises and
first element Im teaching to new students.
THE CLUB CRUCIFIX

My next favourite exercise is a club crucifix, building shoulder
stability, core strength, grip strength and giving me a great
opportunity to work with joint alignment of my students.
There are many cool variants of this exercise- you can for
instance try it from side plank position using just one club.
TECHNIQUE BEFORE TOOLS

In Tengu Fitness AFMA we do not focus on the special tool. I
strongly believe that there is NO perfect tool out there. There
are tools more suitable for rotational movement, and there
are tools that suit linear movement. Thats why we decided
to focus on technique instead. In our hierarchy we always put
technique before the tool choice and pick the tool that is the
best for the purpose in the session.
UNCONVENTIONAL EQUIPMENT
We use kettlebells, clubs, short maces (aka bulavas), maces,
sandbags, dumbbells, barbells, TRX and rings but we never
choose technique to suit the tool- its the other way around.
A FULL BODY APPLICATION

Not only does training with maces and clubs strengthen and
stabilize wrists, improve strength of grip, forearms, improve
blood flow of shoulder joints, but also increases explosiveness of hit, general dynamics and improves your cardio vascular endurance. Its a perfect training for a modern warrior,
but one should not neglect this form of training while recovering from injury, during rehabilitation when the most important thing is to recover full range of movement.
DOWN TIME!
Since the AFM system is filling up my training week with really balanced classes and the only passive recovery day I have
is Saturday- I often turn to Meditation or archery- which to be
honest, is a form of meditation for me as well. This is the day
to release the tension, let go of thoughts and stresses of the
passed week- just like you release the arrow on the shooting
range. This helps me to be mentally prepared for what life
throws at me next week.
Page 70
Another advantage of this type of equipment is that it doesnt limit whole training to mere 7-10 repeated exercises. Working with
mace is perfect when you plan group training including time sets,
as it enables athletes to master the technique in their own flow.
AMBITION
I am blessed to live life I have dreamed of- 3 years ago I
have decided to quit my day job and focus on coaching and
providing classes for my students- it is never easy to step
away from the safe income and comfortable chair of manager
in the big corporation. Its scary and it takes balls.
GET A GRIP!
We are as strong as the weakest link of our body, we use to
say. Grip is a often overlooked in fitness training in general
and- believe me- there is no other tool can make your grip
stronger than the club and mace training.
I would never make it without a support of my dear wife

Henriette and my son Oskar, my brother Tomasz, Paul Gray
and all my students here in Norway and worldwide. Thank
you all for believing in what we do, thank you for helping me
to make a difference.
There is a bodyweight program Ive wrote and filmed
available for download for you guys here
My favourite grip exercises with kettlebells are crush grip

swings and presses, when athletes have to control two
kettlebell handles in one hand. I use usually two different
weight kettlebells with heavier at the bottom and work with
swings, presses, and deadlifts and Turkish getups in 7-10 rep
range.
http://www.tengu.no/nn/earthquake-training-program.html
THE GADA!
Another great grip conditioning tool we often use is the Mace
working with manufacturers to provide the market with Tengu

Fitness Unconventional Training equipment like clubs and
maces, which prototypes are already used in my gym and one
of our AFM Academys in Poland (Gdansk). Art of Functional
Movement Academys are already opened in Norway, UK,
Scotland, Poland and we will see what year 2016 brings us.
Time sets at my classes last from 2,4,5

to as much as 10 minutes, hence offering training of high volume at minimal
load for nervous system let alone the
whole fun my clients have while learning
new techniques with such a grip crushing,
barbarian tool.
My clients and I especially value the
fact that the mace introduces important elements which
traditional fitness lacks, i.e. lots of grip strength, rotation
and torque, and apart from providing better shape, whats
obvious, it also helps to train stability, balance and
movement quality.
My ambition is to continue the work Im doing in Norway

and worldwide, travel with my UK Brother Paul Gray and
deliver fantastic seminars, workshops and AFM Certifications
worldwide. We have designed Tengu Clothing line and
Article by Pawel Widuto

Personal Profile: https://www.facebook.com/pawel.widuto
Company profile: https://www.facebook.com/tengu.no/
Instagram profile: https://www.instagram.com/tengufitness
Linkedin: https://no.linkedin.com/in/pawel-widuto-76681549
Blog: http://blog.tengu.no
Downloadable Bodyweight training program:
http://www.tengu.no/nn/earthquake-training-program.html
Website: www.tengu.no
Page 71
How to construct
a Battle (fire) Hose!
I went to a fire station to ask if they had old fire hoses that I could
have, the fireman started laughing and asked me what are you
going to do with it?
I explained to him that I was going to use the fire hoses for my training.
He gave me an old fire hose of 20 meters long and wished me good
luck.
What I needed to make a Battle Hose:
- Broomstick (for handles)
- Handsaw
- Tie Raps
- Duct tape
1. Saw two handles from the broomstick, make the handles about 25
centimeters long.
2. I clenched the grips between both ends of the hose and fastened
it with Tie Raps.
3. Tape with duct tape to make nice handles,
4. After taping the handles remove the Tie Raps (I used the Tie Raps
to keep the handle and hose together while I was taping.)
5. Now the Battle Hose is ready for battling!!!
Page 72
The Battle (fire) Hose
How tight the hose state determines the resistance.

The distance to increase the anchor point creates lower
exercise intensity, while reducing the distance training is
just heavier.
Adjust the tightness of the hose so that the each set is a
challenge.
Stir in lots of different directions, move the fire hoses not
only from top to bottom.
Try different movements and train different muscles and
skills.
Move the hoses for example, once from the inside out
in order to put more emphasis on your hips and core, for
overall stability of your entire body.
Move the hoses in circles this improves mobility and range
of motion of your shoulders so you increase athletic ability
and decrease your chance of injury.
Switching between different movements during your
workout helps you to build functional strength that also
comes in daily life only.
Article by Henk Bakker
FACEBOOK: https://www.facebook.com/hbakker3?fref=ts
WEBSITE: http://unconventional-training.nl
BLOG: henkules.wordpress.com
Page 73
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UnconventionalAthletes.com
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