KettlebellPlanet.com

I train a number of clients in a gym setting. On Friday evening I
was training one of the couples that I work with, and the gym was
packed to the gills! But of course, that wasn't a problem for us...

I use very little equipment for my clients to begin with. But that
night, anything that was equipment based was easily swapped out for
bodyweight exercises.

One piece of equipment I DO use at the gym is the TRX suspension
training apparatus. It's a great way to integrate pulling movements
into my plans. But the darn things are expensive.

I was talking to Scott about this, and he told me about the
do-it-yourself version he uses when he's traveling around, training
teams who are on a restricted budget, who are required to deploy with
stripped-down bare minimum, and who must adapt what's available to
meet their needs in the field.

I've created some DIY pulling devices in the past, but I thought
Scott's two simple solutions were so great that we had to share them
with you. So I twisted his arm and got him to film a tutorial for
you. (Yeah, as if I could really twist Scott's arm--he'd have me
tied up like a pretzel before I could say "uncle")

Rapid Onset Pullup Equipment;--- Click here to make your own R.O.P.E. Scott even threw in a montage of him doing a bunch of cool exercises with it. And we are ONLY sending this out to TACFIT insiders. So if you want to find your way back to the page, make sure you bookmark it or save this email. You won't be able to navigate to it any other way. (it's Top Secret...) Cheers, Adam PS - Here's that page again. When you leave your comment, let us know what you think of R.O.P.E. and if you'd like to incorporate pulling exercises into your TACFIT Commando program.
TACFIT Certification Course

PPS - If you haven't picked up your TACFIT Commando yet, you can
can visit the page below for more information.

TACFIT Certification Course

Today's workout was super simple because it took the team almost 2 hours to complete our squat session. Having a great team and a mono-lift is awesome, but the only drawback is you have to wait your turn and that can mean a lot of standing around. I couldn't wait to get home and watch the Olympic hockey finals between Canada and the USA!

• Squat, work up to a heavy single
• Reverse Band Squat, work up to a max single (don't be afraid to fail!)
• Farmers Walk (use whatever you have, farmers walk handles, dumbbells, kettlebells, etc)

Go Canada!

My face is pretty much back to normal after the "kettlebell incident" so I hit the gym and met the powerlifting team for a max effort bench press session. Here is the workout I did:

• bench press, work up to a heavy single
• shirted two board bench press, work up to a max single (don't be afraid to fail if you have good spotters)
• strongman log clean and press 4 x 8-10
• t-bar rows 4 x 8-10\
• reverse dumbbell fly's using Fat Gripz 2 x 10

We've got a ton of great content for you this week, so let's get right into it!

Shoulder Solutions, Part I

Much like my three-part series on low back/core training a while back, we're going to cover my basic thoughts and ideas on shoulder training over the next few weeks. This first piece outlines my basic philosophies on shoulder training, and lays the foundation for the upcoming pieces.



Rock the Vote

What kind of content do you want to read on my blog? Place your vote and let me know!



Building Olympic Caliber Legs

Want to see some killer legs? Look no further than this years Winter Olympic games. Learn what some of the best do to take their hip and thigh development to the next level.



Opening a Fitness Facility

Find out the mistakes I made when opening IFAST, as well as advice I would give anyone who wants to open a facility in the future.



Exercise of the Week: External Rotation on Knee

A simple exercise to develop strength around the shoulder and rotator cuff.



I'm off to California for the Cosgrove Business Seminar this weekend, so hopefully the weather there is a bit better than Indiana! Take care and have a great weekend.

Stay strong

MR




Robertson Training Systems LLC

9402 Uptown Dr., Suite 300
Indianapolis, IN
46256
US

I'm often asked why I carry a bag full of herbs around the world
with me. I drink a lot of tea throughout the day (anywhere from
5-15 cups). Tea to me isn't an option, it's part of my optimal
super-performance health plan.

I can do without my "tea program" for a few weeks, but then I start
to ebb in remaining at 100% peak work performance. Being 100% for
14 hour exercise marathons weeks in a row isn't just a skill you
can develop with practice. You need to have the energy level high
enough to handle all of the various kinds of work tasks that you
need to complete.

You don't always have your "deep" forebrain creative energy - the
kind of juice you need to generate exciting ideas, so I wave the
intensity of work throughout the day. For energy-intensive
exercise, filming, writing, R&D, teleconferences or presentations,
I "peak" my energy of the day toward those meetings. The rest of
the day, I may focus on less energy intensive tasks.

Sometimes travel, peaking for an event or photo shoot, does tax my
system, so the following assumes my normal (strong)
immuno-function. I don't use any of these for illnesses, injuries
or staving off viruses. This is purely my performance menu: my
energy throughout the day in order to peak my flow and perform with
the optimal type of energy for the tasks throughout the day. You
should always consult your doc, and an endocrinologist if you're
serious about a peak performance lifestyle like I am.

The following regards the most affordable and sufficient options.
If it's sealed, I can usually carry it from one country to the next
without the beagles sniffing out my carry-on. These aren't "garbage
sales" - they are good teas, just the economy versions. When I'm
dining with business associates or meetings, I'm all about the best
teas possible. Health and performance are my priorities.

1. Guayaki yerba mate: GOOD MORNING!

This is my wake-up call. My wife discovered it on her walk-about of
South America. It has the kick of coffee but without the crash.
This is my first drink of the morning, and it also aids in
encouraging full elimination because without any sweeteners, it has
some bitter to it (bitter is a taste which massages along
elimination.)

If you haven't given up sweeteners, then deal with one teaspoon of
organic honey. (Any more than that and you'll get a sugar crash -
and think it's the tea.) I take this on the road in the form of
Guayaki's new organic energy shot; or when not available, Steaz
energy shot.

Although caffeinated, it increases the ability to focus, unlike
coffee which can make you feel frenetic, and causes you to crash.
This tea has about 2% of the caffeine of regular coffee, and to put
that into perspective "decaf" coffee is about 10% the caffeine of
regular drip coffee.

It's also useful to help me reset to a new time-zone when I have to
zip across the planet and lose a day, gain a day, forget what time
zone I'm in.

I never drink it after 3PM because I like to start winding down by
around 5PM. But sometimes, when I have a late-night deadline or
field drill with one of our units, I'll throw down a cup (or in
extreme cases, a Guayaki energy shot) so I can concentrate and
continue. I usually like to be in bed by 10PM, but my crazy
international schedule doesn't always permit.

2. Bija hoodia: Appetite control

When I'm having to train hard and restrict calories for a
photoshoot, I exchange my yerba mate for a cup of hoodia, since
it's caffeinated. Hoodia is an appetite suppressor. It comes from a
plant similar to a cactus, and the Bushmen use it to travel long
distances when they need to get to the next food source.

For me, flipping between exercise and publishing tends to be
interesting. A cup of hoodia will get me to my meal with mental
alertness, so I can eat the proper amount in the optimal sequence
(the TACFIT 4 Day Diet food sequencing remains critical for keeping
my high energy levels throughout the day and for perfecting my
performance peaking schedule.)

Hoodia teas unfortunately are a little more expensive than others,
because people are really over-using them. I typically never have
more than 2-3 cups a day because it starts to cut into the hunger I
need for a solid, full meal. Energy is more important to me than
physique, but physique is an important part of my job since I'm
frequently on camera. So, use with care. This isn't a substitute
for food; it's just to buy you time until your meal.

3. Market Spice Cinnamon-Orange: Avoid the afternoon dip

This is a local favorite, but never handle a bag and then touch
your eyes! Straight out of Seattle, this caffeinated tea lifts me
up throughout the afternoon, with a rich, tangy flavor without any
sweeteners.

In the early afternoon, Market Spice is my tea of choice after
lunch. It aids in digestion because of the spices, and helps
circulation when my body starts to go into digestion food coma. My
body responds very keenly to optimizing my digestion. I can't
afford to be on seista when I have a major teleconference that
afternoon.

I don't drink it after 5PM because it's quite the kicker.
Occasionally, I substitute it for my morning tea on a weekend at
the lake, when I won't be doing anything but going for a swim or
hike through the woods on a crisp morning.

4. Celestial Seasonings--Bengal Spice: Decaf zing

Bengal spice is my decaf solution to Market Spice, if I'm feeling
the need for some spices late afternoon, or throughout the evening.
Fully decaf, I can down even two cups without turning my brain back
on and disrupting quality sleep.

Bengal spice gives me just enough of a tasty zing after dinner to
ward off any sweet cravings. Because I prefer peak living rather
than the temporary excitement of sweets, I avoid all sugar. Sugar
wreaks havoc on my work performance, and turns my photo-ready
6-pack into a basement-ready keg. [I was an "obese" kid, and with
diabetes in my family. I'm not taking any chances.]

Bengal spice is very inexpensive, and I'll even throw in some
cinnamon sticks and a shot of rum for a night-cap after-dinner
drink with business associates.

5. Yogi fasting tea: Calm the tummy grumbles

When I really turn up the juice on my training, my belly may start
to growl around 9PM. That's a good sign. Hunger means that residual
calories will be consumed. And I don't need to eat until breakfast
when it counts!

This is a fasting tea, so it will quell the growling, but because
it's decaf (truly decaf), it won't keep me up late. Yogi fasting
tea is my choice after 7PM for staving off any potential cravings
for snacks.

Typically, little snacks of almonds, banana chips, mango strips or
dried pineapple is fine, but when I have a big photo shoot, even
those little calories wreak havoc on the camera. Yogi fasting tea
helps me calm down too, not as much as chamomile.

6. Celestial Seasonings--Chamomile: GOODNIGHT!

This is my "off-switch". When I can finally cool-down my mental
hard-drive for the evening, I'll sip on a cup while sharing stories
with friends.

Most people don't understand that speech and thought are very
deliberate processes for me because of these learning disabilities
which I've transformed into a fleet of high-performance habits. If
I don't turn off my brain at night, it just continues to
free-associate.

I am completely ready to turn off the lights after my evening
prayers and meditations. It also helps with digestion, so if I'm
traveling and have had a meal that is noisily defiant, then it
smoothes a salve of comfort and eases things along.

When I time all of my teas appropriately, I'm like a freak of
nature throughout the day. I love running from one task to the
next, because frankly, my vocation is my vacation. I feel blessed
to be able to make an incredible living helping people bring
greater flow into their lives. My Tactical Energy Aids (TEA)
comprise a key role in my success.

Scott Sonnon
The Flow Coach


PS - Fellow health and fitness author Mike Geary's Fat Burning
Kitchen contains an entire chapter on the benefits of teas. It also
covers pretty much any subject you care to know about when it comes
to nutrition and your health.

We here at TACFIT Commando highly recommend it, and we even
approached Mike and got him to put the product on sale this week!
So you can grab it until midnight tonight (Thursday February 24th)
at 50% off!

Fat Burning Kitchen 50% off sale;--- Don't miss out.

Click here and grab yours today Please note that FBK is a digital product--there's no physical book that ships with Mike's FBK. I'm sure most of you caught that. But in case there's been any uncertainty when we've recommended this product in the past, we're sorry for any confusion. In any format it's well worth the regular price. But at 50% off it's a downright steal. You'll see what we mean once you dig into it. You can grab it at the link below before midnight. => http://www.tacfitcommando.com/fatburningkitchen

How about that Canada vs. Russia hockey game last
night! That was a crazy beating if I've ever seen
one. Go Canada!

Anyways, I hope you enjoyed my previous running
video where we discussed 4 of the biggest
challenges standing in the way of many runners and
exercisers.

In that video, I also showed you (convincingly I
think) that interval training is by far the most
effective to train if you want to start running,
run faster and longer, and burn more fat.

I've just posted the NEWEST video in this series
and, in it, I’m going to show a lot of great tools
and strategies to help you create your own
interval running workouts as well as the
“anatomical” components of any good interval training
running workout.

Knowing these secrets will save you a lot of time
and create far better results in your runs (and
workouts in general)...much sooner.

This is a must see video!

Check it out here:

http://tinyurl.com/yzf524x

Have a great day!

Your friend and coach,

Yuri

P.S. Stay tuned for the incredible new Treadmill
Trainer programs that are coming your way in just
a few short weeks!



Yuri Elkaim, BPHE, CK, RHN
Owner and Founder
Total Wellness Consulting


Check out our other great programs to help you
live your healthiest, fittest, and most energetic life
ever!

I always say, "If you don't get clear about YOUR VALUES, you'll
spend your life as a slave to the values of others."

Below is a *rant* by Mike Geary about why hes sick of people claiming
that they can't eat healthy because "healthy food is too expensive".

It's clear to me that most people who make this claim have got their
values all screwed up and probably live lives of mindless entertainment,
as well as slaves to the values of pop culture, media and The Jones'.

He'll show you just how ridiculous this claim of "too expensive" is below.

Before the rant... if you don't already have a copy of Mike's Fat Burning
Kitchen program, he's having a HALF-off deal in celebration of his 34th
birthday that expires Thursday Feb 25th... so grab this killer deal today:

=> http://www.hulsestrength.com/recommends/Lean_Foods

**8 Reasons Why Healthy Food is NOT More Expensive

This is probably the biggest excuse I hear from people as to why they
don't eat healthy... most people have a false impression that healthy
food too expensive. But I'll show you just why this is absolutely ridiculous.

Generally, people complain that prices are too high for foods such as:

*organic free-range eggs vs standard supermarket eggs
*healthy grass-fed meats instead of standard unhealthy grain-fed meats
*organic produce vs conventional produce (there are some times when
this doesn't matter, which I'll talk about in an upcoming newsletter)
*cooking natural unprocessed meals vs fast food meals

Here are some things to consider:

1. People complain about the price of organic free range eggs that
are $3.50 per dozen. However, those same people will buy a $2.00 soda
EVERY DAY of the week, which is nothing but chemicals and high fructose
corn syrup.

The dozen eggs will give you several days worth of all of the B vitamins,
selenium, phosphorus, and dozens of other vitmins and minerals that you
need. The dozen eggs will also give you approximately 80-90 gms of some
of the most bio-available protein available. Plus there's the healthy fats,
omega-3's, lutein, and more.

I don't care if eggs went up to $10.00/dozen... it would still be a bargain!

Why don't more people just skip the $2.00 sodas that they drink each
day and put that $60.00/month towards healthy food instead?


2. People complain about the price of healthy foods vs just getting fast
food... meanwhile they pull up to the fast-food drive-in in their $50,000
car.

Where are the priorities? Obviously, this person is saying that their car
is more important to them than their health. For some reason, they can't
seem to understand that their car isn't gonna matter when they die of a
heart attack!

Why not drive around a cheaper car and use the extra funds to buy
healthier food?


3. People complain about the cost of healthy foods, so they resort to
eating cheap junk food... meanwhile they are spending $200 or more
per month on blood pressure drugs, type-2 diabetes drugs, etc.

Yet for some reason, they don't seem to grasp the concept that eating
healthy can fully reverse their high blood pressure and type-2 diabetes.
Yes, fully reverse!

Why not put that $200 per month towards eating healthier and working
out instead of on drugs that have side effects and are draining their wallet?
Hmmm.


4. People complain about the cost of healthy foods, yet the horrendous
food supply and resulting poor health of the nation causes higher health
care costs for everybody. Where's the REAL cost?


5. People complain about the cost of healthy foods, yet these same people
seem to be able to afford the fanciest new cell phones, ipods, laptops, big
screen TVs, and way too many cable TV stations to ever be able to watch.
I guess their priorities are saying that those electronics and watching 4 hours
of TV per day are more important than their health.


6. People complain about the cost of healthy foods, yet the pesticides,
chemical fertilizers, and other poor farming practices (such as factory farm
feedlot wastes) that go into producing unhealthy factory farm junk food end
up creating costly environmental cleanups (which can increase your taxes) and
deteriorate health.


7. People will balk at the price of a healthy grass-fed steak or organic
produce, but they will spend $100's per month on cigarettes, and drinking
twenty $6 beers out at the bars every weekend.


8. And lastly, people tend to generally view food PRICE as the most important
aspect in choosing food, as opposed to food QUALITY. But this makes no
sense whatsoever.

I bet anything that many of those same people that choose food based on price
(instead of quality) choose their clothes based on quality, their electronics based
on quality, their cars based on quality, their homes based on quality, their jewelry
based on quality, etc, etc.

Once again...priorities! Why do so many people value quality on "material"
goods, but don't value quality when choosing food, which is going to determine
their health, happiness, how good they look, and how long they live.

It's absurd if you think about it.

Alright, rant over for today!

If you thought any of these items below were healthy, you're going to be
SHOCKED about what you read inside our Fat Burning Kitchen program:

*Canola Oil, soybean oil, etc
*Whole grain breads or crackers
*Tofu or soymilk
*so-called "energy" drinks
*Protein bars
*Skim milk
*Rice cakes
*Sports drinks
*Low-carb "designer foods"
*Low-fat "designer foods"

ALL OF THEM ARE COMPLETE JUNK MAKING YOU FATTER!

You'll see why inside our FBK program. Grab it today while you can still get
the Half price deal in celebration of my 34th Birthday:

http://www.hulsestrength.com/recommends/Lean_Foods

Eat Clean, Get Lean.
Elliott Hulse CSCS

What gets measured, gets managed"
Peter Drucker
Management Theorist,
Author of 31 books.
----

In an ongoing series to motivate everyone to keep their goals at the forefront and continue to take action -- here we are again... I know I'm starting to freak you out....

But it's Feb 24th. The 55th day of 2010 ... 15% of 2009 is gone forever.

15% of your New Years Resolutions should have already been checked off...

So exactly how are they looking now?

Are you on track with those New Years Resolutions? Are you on track with your goals?

If you wanted to lose 30lbs this year - are you down fifteen percent - or 4.5lbs already?
If your goal was to do 250 workouts - have you completed 37?
If you wanted to make $10,000 more this year -- are you on track?

It's amazing how time passes so quickly. Actually it's almost scary...

Don't waste a single second.

If your goal is fat loss - start today
If your goal is muscle building - start today
If your goal is (insert anything here) - start TODAY !

If you're just a little behind -- adjust your plan - make up for it!

15% of this year is gone forever.

I meet a lot of people in my job, and get a lot of questions via email. I'll talk to guys who track every single macronutrient that passes their lips, and have tried just about every program out there. When I ask them how things are going -- they'll tell me that it's great, or that the program is working well.

But rarely do they quantify anything. How many pounds of muscle gained? How much of a strength increase have you seen in real terms?

Very few people actually measure and take stock of their efforts. If you are following a plan to lose fat - are you actually losing fat? And I mean at a rate that is acceptable for your efforts? Or are you blindly following a plan that doesn't work, and essentially ignoring that?

I know where my progress towards my goals stand because I measure it.

When I was in the hospital for a stem cell transplant - the medical team took measurements of temperature, blood pressure and blood samples every 4 hours. Even if it meant the middle of the night (really!) - they knew exactly where we were in relation to our goal every 4 hours.

When we implement a marketing campaign at the gym -- we track the results. We know, for example, how many direct mail pieces we send out, the cost of each mailing, how many inquiries we get, how many appointments are made, and how many people join the gym as a result. We know exactly how effective the plan is, and whether the return we are seeing is worth the investment.

We can see that for $X invested, we receive a return of $Y. This is important as we have expanded our gym by another 30% last year and completely remodeled the facility (after doing the same in 2008!)

We need to know where our membership stands - how many inquiries, how many new members, renewals etc and when our busiest times are - everything is measured and tracked so we can continue to grow and serve our members.

If you remember "SMART" goal setting -- one of the keys is 'M' - Measurable. Measure your results.

As we enter the second half of 2009, it's time to take stock of your efforts. Has your current return been worth the investment?

Again -- 15% of this year is gone forever. Will you make changes TODAY or will another three months pass, then another six -- and before you know it -- it's 2011.....

Don't waste a single second. Start TODAY.

Where will you be at the 30% point - April 20th? That's 8 weeks away. Will you be 8 weeks leaner - down 8, or even 16lbs of fat?
Will your business demonstrate 8 weeks further growth - will you be 8 weeks closer to your goals?
The time will pass anyway....

--
AC
AlwynCosgrove.com

24420 Walnut street
Newhall, CA
91321
US

A few days ago we began this discussion about supplements and I've invited you to check out Jeff Anderson's Homemade Supplements Secret's e-book. (If you're into supplements and saving moolah)Anyway, he mailed me this free 59 page report all about homemade supplements.
You can download it at the link below...
=> http://www.hulsestrength.com/page/supplements_report.html
Enjoy,
Elliott Hulse CSCS

Guess what? It hurts! Luckily my nose wasn't broken, just bled all over the floor and is still kind sore and swollen. Believe it or not this is the first actual kettlebell injury I have ever had.

I was doing deck squats when I rolled back a bit too far and was about to hit our perfect little walls (we live in a high end condo), knowing my wife would have kicked my huge ass, I tried to recover and somehow let go of the kettlebell in the process. What with gravity and all the kettlebell dropped about a foot and hit me square on the nose!

Like I said, thank God my nose isn't broken, that would be so ridiculous!

Anyways, if you want to post your stupid injuries below feel free to share. Here is the workout I did leading up to the infamous kettlebell nose incident:

• mobility work
• dynamic body weight warm-up
• body weight glute and ab drills
• kettlebell swing x 40
• 1 hand kettlebell swing x 20/20
• kettlebell clean x 15/15
• kettlebell high pull x 15/15
• kettlebell bottoms up press x 10/10
• kettlebell circular clean x 10/10
• kettlebell snatch x 15/15
• kettlebell figure 8 to hold x 10/10
• kettlebell clean and press x 10/10
• kettlebell halo x max reps
• kettlebell deck squat x max reps (don't drop it on your face at this point!)

As you know I love to post videos at the end of my posts. I felt it would be fitting to post a weight lifting accidents video in this case!

I just finished watching Jamie Oliver's TED Talk. Jamie is a chef
from England who I've long admired for his simple yet outstanding
recipes. My personal library is heavily laden with all his books.

But I admire him even more for the way he's leveraging his
celebrity to bring the problems of the food industry into the
light.

It's refreshing to see a foodie who's promoting healthy eating and
who hasn't been brainwashed with the low fat, high grain crap
that's landed us squarely where we are today--fat, tired, and
unhealthy.

One of his big beefs is that, as a society, we're not being taught
how to cook anymore. And if you can't cook, it's hard to eat well.
And we know the result! As a society we keep getting fatter and
sicker.

He also challenges people who CAN cook to pass it on, so here goes...

I'm giving you a recipe--one of my favorites--inspired by Jamie.
You'll find it at the end of this message. But giving you a recipe
is like giving someone a fish. I also want you to learn HOW to fish.

If you don't know what foods are bad and which are good, it's
pretty near impossible to figure out which recipes are going to put
healthy meals on your table.

And there are so many half-truths and outright lies about what
constitutes healthy eating that we feel we have to do our part to
set the record straight.

Instead of reinventing the wheel, we're turning you over to health
and fitness author Mike Geary. Mike tears down the myths about food
in a no-nonsense style that's both informative and entertaining. He
used to be some sort of scientist, and he manages to wrap the
scientific evidence into an enjoyable read (not an easy feat).

It just so happens that when we asked Mike to give you a deal on
his book, it turned out to be his birthday on the same week. So to
celebrate, you can pick up a copy at half price until tomorrow.

50% off Mike's book --t; Click here for half off...

The book is called Fat Burning Kitchen (FBK), but don't let the
gimmicky title turn you off. It could just as easily be called The
Complete Guide To Understanding How Food Works In Your Body. (but I
guess that wouldn't be as catchy)

FBK is applicable to anyone who wants to learn more about the
effects of food for any goal: fat loss, muscle gain, sports
performance or general wellness. Once you click over and read his
site you'll be convinced of the thoroughness with which Mike
attacks the subject of nutrition and your health.

Fat Burning Kitchen Half Off Sale <--- Click here to visit the site I bet once you start reading it, you won't be able to put it down. Your recipe is below. Let us know how it turns out. I made this for the first time last month and my family was floored! Cheers, Adam On behalf of the entire TACFIT Commando team -----------------
Finger Lickin' Roast Chicken Ingredients: Whenever possible, buy organic, local and free range / pastured... • 1 small or medium organic and free range chicken
• 1 large red onion roughly chopped
• half a cabbage (any kind) roughly chopped
• 7-10 cloves of garlic, peeled and whole
• 1 lemon
• ample olive oil
• 1 tbs balsamic vinegar (optional)
• loads of Celtic sea salt and fresh ground pepper
• red wine or balsamic vinegar & water (optional for gravy)
• rice flour (optional for gravy)

Preheat oven to 475° F. Heap the onion, cabbage and garlic in the middle of your roasting pan and drizzle with olive oil. If you like, you can also drizzle your balsamic vinegar over the veggies at this point. Rinse your chicken and pat it dry with a clean cloth or paper towel. With a sharp knife, prick holes all over your lemon and stuff into the cavity of the chicken with your rosemary leaves. Cover the outside of your chicken with olive oil and rub thoroughly and liberally with Celtic sea salt and fresh ground pepper.

Then place the chicken on top of the bed of veggies in your pan. Pop the pan in the oven. Reduce the heat to 400° F. Baste after about 40 minutes. Total cooking time should be about 1 hour and 20 minutes. I like to use a meat thermometer. Insert into the thickest part of the chicken's thigh, without touching the bone. Take the bird out when it reads 175° F.

The internal temperature will continue to rise. Cover your bird with foil and let sit for another 10 minutes.
Carve it up and serve on a platter with your favorite steamed veggies and wild rice.

Bonus Gravy... Remove excess fat by skimming off the top of the pan. Put the pan on a large burner and bring it to a simmer. Mash up all the veggies with a potato masher. Add a few glugs of balsamic vinegar and a half cup of water. Or you could use a half a cup of red wine. Let this simmer for a few more minutes, then sprinkle about a tbs of rice flour over the pan. Whisk vigorously until you reach the desired thickness and then remove from heat. Let it cool for a few minutes and then press it through a strainer.

Personally, I use a colander because I like a fairly chunky gravy. Add salt and pepper to taste.

PS Don't forget to go see Mike's site and grab yourself a copy of his book at half price. The deal ends tomorrow. http://www.tacfitcommando.com/fatburningkitchen

I have a great nutrition program for you today from nutrition expert Mike Geary.


Mike is one of my most trusted colleagues in the field of nutrition, so pay attention to this info on how to control cravings and appetite to get that lean body that you want.
As it turns out Mike is celebrating his 34th birthday with a HALF price deal on his new Fat Burning Kitchen program. You can grab this program today for less than you'd spend on some greasy dinner, so do something that will improve your body instead!
This is basically everything you've ever wanted to know about how to eat for PERMANENT fat loss and appetite control (as well as for longevity and supreme health). Grab the half price deal today before it expires Thursday Feb 25th:
=> Click Here For Fat Burning Kitchen <=
With all of the confusion out there these days regarding nutrition, and every so-called "health expert" touting new fangled gimmicks for how to eat for fat loss, you NEED to check out this product to learn how to permanently control your appetite and eliminate junk food cravings.
If you thought any of these items below were healthy, you're going to be SHOCKED about what you read inside the FBK program:

*Canola Oil, soybean oil, etc
*Whole grain breads or crackers
*Tofu or soymilk
*so-called "energy" drinks
*Protein bars
*Skim milk
*Rice cakes
*Sports drinks
*Low-carb "designer foods"
*Low-fat "designer foods"

ALL OF THEM ARE COMPLETE JUNK MAKING YOU FATTER!

You'll see why inside the FBK program. Grab it today while you can still get
the Half price deal:

=> Click Here For Fat Burning Kitchen <=

Enjoy!

Power by Pavel Newsletter
Issue 199, 02/24/10
From Lt. Col. Michael Gann, RKC:

1st ANGLICO deployed to AFG


--------------------------------------------------------------------------------
My old command is currently deployed to Afghanistan and knee deep in combat operations. Many may remember 1st ANGLICO from the RKC we did on Camp Pendleton in Jan 2009. As living conditions in AFG are austere, I am asking all my comrades to consider sending a care package to the Marines and Sailors of 1st ANGLICO. If interested, email me for the "wish list" and mailing address. Thanks and Semper Fi. savage.splinter@me.com

Some of the students and instructors at the Jan 2009 Camp Pendleton USMC RKC certification.
Photo courtesy Alisa Brzek, RKC

Power by Pavel: Advanced Super Joints

If your joints are healthy and you have scored 3 on the FMS overhead squat test as Master RKC Com. Andrea Du Cane demonstrates, the following drills will take your hip mobility up another notch, help you progress towards the side split or, if you already can do it, will allow you to really own it, and will improve your pistol performance by teaching you to better "steer' your strength.


Take a stance twice as wide as your shoulders with your bare feet facing forward. Form arches in your feet and grip the ground with your toes. Without moving your feet "screw' your feet and shins into the ground. An important subtlety: unlike in the deadlift, the feet should be screwed in inward. This corkscrewing tension must be maintained and the balls of the feet or the toes may not leave the ground for the duration of the following drills! And the knees may never bow in.

Push your knees out and sit back while keeping your shins vertical—you are doing a Westside squat. When you have maxed out your depth, rest your forearms on your thighs and use your arm strength to help your hip muscles to push your knees apart. While "breathing through your hips" in a relaxed manner shift your weight side to side and then make figure eights with your pelvis with the intention to "pry' your hips out of the sockets. Without ever forgetting the opposing action of the feet and shins.

Shake off the tension and assume the same stance a couple of inches from the wall, facing away from it. Lean back against the wall. Keep your spine tall. This is the horse stance and, unlike in the first drill, you will be upright and your knees will move forward some.

Root your feet with an inward corkscrew and sink down while forcing your knees apart with the help of your legs and arms. Contrary to what you are usually taught for squats, do not arch your back. You should even slightly point your belly button upward.

Slide side to side while sinking deeper. It is possible that you might need help standing up when you are done; plan for it. While you will experience some unusual forces around your ankles, knees, and hips, your joints are not supposed to hurt. If they do, stop.

The above drills are very sophisticated and aimed at very advanced and coordinated Comrades. If you are not in that category, you will get injured.

Super Joints
DVD

Russian longevity Secrets for Pain-Free Movement, Maximum Strength & Flexible Strength
Super Joints Rated 10 out of 10 The "Super Joints' by Pavel Tsatsouline was excellent. After 30 years of practicing and teaching martial arts (Uechi/Shohei Ryu, and Ju Jitsu), and the natural "break down" of the joints with age, the "Super Joints' has helped to restore the flexibility and strength of my joints, especially an arthritic shoulder…
—Dr. Dan Rinchuse, DMD, MS, MDS, PhD, Greensburg, PA 6th Degree Black Belt-Uechi/Shohei Ryu, 2nd Degree Black Belt – Ju Jitsu
Joints of a teen again… Rated 10 out of 10 At 37 years of age, my joints had already been cracking and hurting in the morning. I sustained an injury parachuting in the Air Force in 1989 and since, have had many back pains. I ordered "Super Joints' figuring it would be good, as all of Pavel's dvd's and books have been excellent. The first day I went through the dvd and did all the joint mobility drills. I FELT BETTER THAT DAY and over the course of the following week noticed that in the morning, my back wasn't as stiff and my elbows didn't hurt. I would highly recommend this DVD to anyone that cares about their joints.
—Jim Lavelle, New York
DON'T BE A FOOL Rated 10 out of 10 There are TWO reasons for not doing "Super Joints':
#1 You don't know about it,
#2 You are a damn FOOL…

I'm 49 and have had knee trouble all my life. I have done those big squats in my 20's and 30's (500lb+). I gave up squatting at 39 and for the last 9 years I suffered with aching knees and was afraid to squat.

I have been doing "Super Joints' for the last 6 months (have not missed a day). NO MORE PAIN, NO MORE DISCOMFORT. This is my second copy. I love the way it makes all my joints feel. Thanks, Pavel.
—Scott G., Cedar Point, NC
Move young with the Super Joints DVD
Workshops by Pavel

ST. PAUL, MN
RKC kettlebell instructor certification course.
April 23-25, 2010.
UDINE, ITALY
RKC kettlebell instructor certification course.
May 7-9, 2010.
COPENHAGEN, DENMARK
RKC kettlebell instructor certification course.
May 28-30, 2010.
ST. PAUL, MN
RKC kettlebell instructor certification course.
June 25-27, 2010.
ST. PAUL, MN
RKC Level II kettlebell instructor certification course.
July 9-11, 2010.
BUDAPEST, HUNGARY
RKC kettlebell instructor certification course.
August 6-8, 2010.
SAN DIEGO, CA
RKC kettlebell instructor certification course.
August 27-29, 2010.
PHILADELPHIA, PA
RKC kettlebell instructor certification course.
September 17-19, 2010.
ORLANDO, FL
RKC kettlebell instructor certification course.
October 15-17, 2010.

Articles for the Party, from the Party

Morning Mobility

By Steve Freides, RKC II

Comrades, some of you know my story, but for those of you who don't, here's the short version: I had a herniated disc that was so bad I was bedridden for several months, only able to hobble to the bathroom and sit at the dinner table for perhaps 5 or 10 minutes before my back gave out and back to bed I went. The Party has been my salvation – first deadlifting, then kettlebells, then flexibility, then joint mobility.

In my situation, getting out of bed and moving around for the first time each day can be a painful chore, but I have found a short series of movements, done each morning before I get out of bed – that's right, literally while still in bed – that make a huge difference in how well I move for those first few hours of the day… Read the complete article

Mastering the Kettlebell Clean

By Paul Daniels, RKC Team Leader
Everybody is anxious to press the kettlebells overhead and not enough time is spent on mastering the clean. The better your clean, the better your press. Now that you have learned the basics of the clean here are some ways to really tighten up that clean putting you in a stronger position to blast your kettlebell overhead in that press. The more I work with kettlebells, the more I relate them the lessons of my martial arts. No technique is too trivial to practice. And there is no mastery without practice, practice, practice & practice. The clean, is not just a bridge to another exercise, it is a complete lesson all of its own and should be addressed as such. So let's begin by understanding what the lessons of a well executed clean are… Read the complete article
Russian Kettlebell Invasion

Condolences to the family and friends of Scott Hines Sr., RKCII, and former RKC Arturas Kolgovas who have passed away. God rest their souls in peace.
Condition Training, official magazine for the Croatian Physical Culture University.
SILVERTON, CO
Tactical Pull Up and Kettlebell workshops, March 7. Com. Will Williams, Senior RKC, mabodywork@yahoo.com

FREDERICK, MD
Tactical Pull Up and Snatch workshop, March 28. Com. Will Williams, Senior RKC, donbdc1960108@gmail.com

DETROIT LAKES, MN
RKC prep school for HKC's, March 6. Com. Jon Engum, Senior RKC, michelle@extremetraining.net

EAST BETHEL, MN
Kettlebell boot camp, starts March 1. Com. Karen Hamilton, RKC, khamilton@mywdo.com

SPRINGFIELD, MO
HKC and RKC preparation workshops, March 6 & 7. Coms. Jeff O'Connor, Senior RKC and Brandon Hetzler, RKC, bhetzler@missouristate.edu

NEW YORK CITY, NY
Tactical Pull Up and C&J workshop, March 20. Com. Will Williams, Senior RKC, steve.arjan@academyfivepoints.com
NEW YORK CITY, NY
In-depth Kettlebell training and elite performance workshop, Coms. Kenneth Jay, Master RKC and Dr. Mark Cheng, RKC Team Leader, contact Antonio Cordova, RKC II at antoniorcordova@gmail.com

VIRGINIA BEACH, VA
Tactical Pull Up & Squat workshop, February 28. Com. Will Williams, Senior RKC, karen@kettlebell-elite.com

SEATTLE, WA
HKC certification last chance clean up workshop, March 6. Com. Andrea U-Shi Chang, RKC, CK-FMS, info@kettlebility.com

TEMPE, AZ
HKC kettlebell instructor certification course. March 20. Com. Mark Reifkind, Master RKC. Contact Keats Snideman, RKC, CSCS, LMT, ksnideman@gmail.com

BREA, CA
HKC kettlebell instructor certification course. March 13. Com. David Whitley, Senior RKC and Franz Snideman, RKC Team Leader. Contact Marcus Martinez, marcus@mbodystrength.com

SILVERTON, CO
HKC kettlebell instructor certification course. March 6. Com. Will Williams, Senior RKC. Contact Maryanne Garvin, mabodywork@yahoo.com

DAVIE, FL
HKC kettlebell instructor certification course. March 20. Com. Andrea Du Cane, Master RKC and Mark Toomey, RKC Team Leader. Contact Christine Bagiotti, atpkettlebells@yahoo.com

SPRINGFIELD, MO
HKC kettlebell instructor certification course. Mar 6. Com. Jeff O'Connor, Senior RKC. Contact Brandon Hetzler, simplykettlebells@gmail.com

MT. GILEAD, OH
HKC kettlebell instructor certification course. March 14. Com. Brad Nelson, Senior RKC. Contact Gary Music, garymusic@ohiokettlebellclub.com

SEATTLE, WA
HKC kettlebell instructor certification course. March 13. Com. Brett Jones, Master RKC. Contact Andrea U-Shi Chang, RKC, CK-FMS, andrea@kettlebility.com




MELBOURNE, AUSTRALIA
HKC kettlebell instructor certification course. March 20. Com. Shaun Cairns, Senior RKC. Contact Andrew Read, RKC, andrewread@dragondooraustralia.com


MELBOURNE, AUSTRALIA
HKC kettlebell instructor certification course. March 21. Com. Shaun Cairns, Senior RKC. Contact Andrew Read, RKC, andrewread@dragondooraustralia.com



GOTEBORG, SWEDEN
HKC kettlebell instructor certification course. March 13. Com. Kenneth Jay, Master RKC. Contact Fredrik Hogstrom, Fredrik@kettlebellcenter.com


The above is just one month's schedule. See the complete schedule for all HKC instructor workshops, U.S. and worldwide, here:
Dragon Door HKC Instructor Workshops

Power to you!

Comrade Pavel
http://www.powerbypavel.com/

The goal for today was to strengthen my posterior chain. Summer competitions are fast approaching and I need to be ready!

This is the workout I did:

• Deadlift, work up to a max single
• Farmers Walk, load the bars to a challenging weight and get walking

That is it, pretty simple eh? If you think I should have done more movements, try this workout first! You will get the intensity/load with the deadlifting to make you strong and then the volume with the farmers to build some extremely functional muscle and conditioning.

If you don't have farmers walk handles you can use dumbbells, your heaviest kettlebell or load up two EZ curl bars. Stop making excuses and start becoming the athlete you say you want to be!

The Week in Review - 2.19.10

Whew!

It's been a busy couple of weeks. I spent last weekend at the International Youth Conditioning Association (IYCA) Summit, and it was fantastic. The entire weekend I was surrounded by top notch coaches like Joe Kenn, Brian Grasso, and Jason Ferrugia, nutrition experts like Chris and Kara Mohr, and even business gurus like Pat Rigsby and Nick Berry.

Needless to say, it was a fantastic experience and something I'd highly recommend in the future if you work with young athletes.

Next week I'm on the road again, this time to (hopefully) sunny Los Angeles, California. I'll be hanging out with Alwyn Cosgrove at his business seminar, and learning how to take IFAST to the next level. Should be good times!

Ok, enough rambling - let's get on with the week in review!



In the Trenches with Mike Roussell

Let me say up front, this is a fantastic interview.

Mike has such a pragmatic, balanced approach to nutrition and I love it. We cover the spectrum of topics here, including the following:

- What the lay population does to sabotage their diet and nutrition

- What you need to do if you're serious about losing body fat

- Why the Warp Speed Fat Loss program is so successful

- Why skinny guys fail to gain weight

- How to improve the disconnect between diet researchers and those who are practicing in the field.

Awesome, awesome interview guys - definitely check it out!

Just as a heads up, we're going to take a few weeks of from the Podcast. I have a newsletter series on shoulders starting next week, and I need some time to pull it together. It should be good, though!



Crush It vs. The Four-Hour Workweek


You know these books are on the opposite end of the spectrum, but both are fantastic in their own way. See how I use both to maximize efficiency, while not forgetting about my hustle!



Mastering the Kettlebell Swing


I think kettlebells are a fantastic tool to have in your arsenal, and swings really are the foundational lift. Check out some of the common flaws I see, as well as how to correct them.



Learning from Ed Coan


Ed Coan is arguably the greastest powerlifter of all time. See how his tried-and-true methods can help you achieve newfound levels of strength and development.



What Strength Training Methods Work FOR YOU?

5/3/1? Westside? Linear periodization? With all the options, it can confuse just about anyone. As always, a little trial and error, coupled with finding out what works for you is the best course of action.

Bonus Material

Self-Myofascial Release, Purpose, Methods, and Techniques [PDF]
Insight from the Experts [PDF]
Low Back Care Presentation (1 of 4) [MP4]
Low Back Care Presentation (2 of 4) [MP4]
Low Back Care Presentation (3 of 4) [MP4]
Low Back Care Presentation (4 of 4) [MP4]

Hey party people, here is the workout I did to hit my upper body. Today's focus was vertical push pull.

• clean and press 10 x 3-5, I used a strongman log because I am getting ready for a contest, but use whatever you want like kettlebells, dumbells, a barbell or even a sandbag!
• superset
• pull-ups x 60 total, using FAT GRIPZ to really hit my pathetic hand strength
• cable triceps extensions 5 x 10 reps
• superset
• preach curls 3 x 5-8
• Blast Straps reverse fly's 3 x 10

I really love these Fat Gripz the gym I am at has. I love using a fat bar to hit my hand strength but these are better because you can add them to any handle!

Here's a free PDF report written by John Romaniello called,


"Why You've Stopped Losing Fat & How To Fix It"

http://leanhybridmuscle.com/access/stopped-burning-fat.html

The how to fix it part is pretty important don't you think?

That would suck if he just told us all the problems without any

of the solutions.

We like "Roman" because he's a big fan of Hybrid Cardio, you

know where you combine weights and cardio in the same exercise...

He talks about it in his report.

You've been asking for more resources on hybrid training,

so check this out. This is the stuff Elliott and I read to learn from.

http://leanhybridmuscle.com/access/stopped-burning-fat.html

Have a great day,

Mike & Elliott

P.S. He goes over some good calorie formulas as well.

PO BOX 17959, Clearwater, FL 33762, USA

Milk, it does the body good. Right?


My Mom sure thinks so. She drinks the stuff all day long. And every

time she comes to visit, I give her my spiel about why she should

whoa down. She listens, she seems to understand. Sometimes I even

think she might agree. Then she just keeps on sippin'.

Her conditioning is just too strong. She's been told too many times

that she needs the milk for her bones. Her mind has an indelible

"health food" label tattooed across every milk carton she sees.

That's what all those bazillions of dollars spent on milk ads are

for. And technically, they may be right. Real milk, the stuff that

comes out of a pastured cow eating organic grasses, is probably

pretty darn good for you.

But the stuff you're getting off the shelf in your grocery store?

Not so much... For one thing, you can hardly call it milk anymore for

all the processing it's undergone. And for another, you don't even

want to KNOW what else you're drinking in that glass of white stuff.

Here are a few of the nasty surprises awaiting you in your milk

according to renowned health and fitness author Mike Geary:

-White (pus) cells

-Bovine growth hormone

-Antibiotics

Mike explains the details in his book ---> 50% discount on Fat Burning Kitchen

Whether you're trying to lose fat, gain muscle, skyrocket your

performance or simply live a life of energy and vitality, your

daily glass of milk may be sabotaging your efforts!

In fact, your body probably won't even recognize your store bought

milk as a usable food! Did you know pasteurization kills most of

the enzymes in your milk and renders it practically indigestible?

Do you know what happens when you leave unpasteurized milk out on

the counter for a couple days? It turns into tasty sour cream! Have

you ever left conventionally produced milk on the counter for a

couple days? It just turns into a putrid mess because it's missing

its enzymes.

That also means all the hoopla about milk being a great source of

calcium is over-exaggerated at best. Without the enzymes, the body

can't break down and use the calcium in the milk.

I've got to tell you, this is just the tip of the iceberg when it

comes to debunking the popular myths surrounding food and health.

It would take us hundreds of emails to even put a dent in the

popular perceptions.

But Mike Geary, who we heard from earlier in this message, does an

amazing job of myth busting in his Fat Burning Kitchen. When we

were discussing how best to spread the word about healthy eating,

Mike's work came up time and again. So we contacted him and asked

him to give you a deal...

For the next three days, until Thursday night, Mike is going to

give you 50% off his Fat Burning Kitchen book. It wasn't hard to

convince him. Today is also his birthday, so he was very amenable

to the idea of celebrating by offering you a discount!

50% off Fat Burning Kitchen <--- Click to grab your copy at half off

When you click through to Mike's site, you'll see how complete the

book is. Milk is just one of the many topics he covers. And we've

only skimmed the surface in our discussion about milk. (pun

intended)

We haven't even talked about how commercial milk plays havoc with

your insulin levels (and can make you fatter). And the whole topic

of homogenization is another shocker! Mike explains those things

and more in his book. AND he tells why organic milk from pastured

cows is GREAT. There's nothing wrong with real milk...

But I'll let Mike tell you the rest. Once you read his book, you'll

never look at your local neighborhood grocery store in the same way!

Here's the link to grab Mike's book at 50% off ---> Fat Burning Kitchen Half Off Sale

And for those of you who bought the TACFIT Commando Deluxe edition,

FBK is a great complement to Coach Sonnon's Tactical Readiness Diet

Plan and his Warrior Recipes eBook. It'll shed a lot of light on

the reasoning behind the principles of the diet and the recipes.

I hope you enjoy Fat Burning Kitchen as much as we do. I devoured

it in one sitting when I first bought it. I'm sure you'll do the

same!

Cheers,

Adam

On behalf of the entire TACFIT Commando team

PS - Mike's offer of 50% off ends on Thursday night. If you want to

make sure you get your copy at half off, you can use the link below.

http://www.tacfitcommando.com/fatburningkitchen

Power Training Combos
by Jim Smith

Creator of Acclerated Muscular Development
Have you ever been in a situation where you need to modify your planned workout because of time constraints? If it has not happened yet, rest assured that it will at some point in your training career. Do not fret, with Power Training Combos you will be able to get in a decent workout and you may even be able to add some quality muscle on your frame as well. By combining certain mass building exercises, you will help accelerate your gains and decrease your time in the gym.
While there are limitless combinations you can choose, the following combinations will take care of a huge amount of muscle with minimal time invested in the gym.
1. Horizontal Pull / Vertical Push: Seated Cable Rows/ DB Military Press
2. Full Body / Vertical Pull: Barbell Power Cleans / Pull Ups
3. Vertical Pull / Hip Extension – Barbell Shrugs / DB RDL’s

You will notice that these combos really target the musculature of the posterior chain primarily. This will give you a huge boost of growth hormone and pack on the pounds where it counts. Check out a sample workout below for a way to get your own power building combo training going.

Sample Training Workout:

Warm Up:
1. Foam Roller-IT Bands, Hammies, Quads, glutes
2. Light Static Stretching 3 x 10 s hammies, quad hip flexor
3. Jump Rope

Strength:
1a. Deadlift 5 x 5
1b. Military Press 5 x 5
2a. DB Shrugs 5 x 15
2b. Back Extensions 5 x 20
3. Abdominal Fallout’s 3 x 15
As you can see the work is not involved. Just back sure you perform the sets back to back and then take an appropriate rest period. It will be tough, but you will save time and build strength and some serious muscle.
Jim Smith, CSCS is a highly sought after lecturer, author and renowned strength coach. Jim is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff. He speaks regularly at clinics, conferences and seminars about the Diesel Method. His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential". Jim is an active student of strength athletics and is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.

Shawn Mozen

Hi everyone big news from Agatsu. Next week we will launch our brand new online Magazine. This new publication will take over where Canadian Kettlebell Magazine left off.

Each issue will be packed with video clips of workouts, instructional articles, interviews and more. If you are interested in any of the following areas of functional fitness this magazine is for you:
Kettlebells
Barbell Training
Joint Mobility
Ropes
Sandbags
Join our new fan page for updates and check www.agatsu.com main page to subscribe next week.
http://www.facebook.com/pages/Agatsu-Kettlebell-Magazine/343158647320

The deadlift is the most primitive of lifts you will see in the gym. It is also the most functional. I mean, what is more real world than picking up something heavy off the ground. When I think of deadlifting I often think of medieval warriors and farmers testing their manhood by picking up a massive stone. This was often a right of passage for Celtic and Norse men. They were called Testing Stones, and you weren't a man if you couldn't lift it. Bad day and age to be a "hard gainer" eh?

The deadlift is a great lift to build real world strength but also the muscle to display it. Nothing builds the muscles you don't see in the mirror like heavy deadlifing. It is also great for your metabolism, just think of all the muscles you are contracting when banging out reps in this lift. So why am I always the only guy doing deadlifts in my gym? Because they are tough!

Here is the deadlift workout I did today.

• Deadlift
• believe it or not, working up to a heavy but not absolute max single
• Deadlift Walk 4 x max reps
• lift the weight, then step back with your right leg, then step forward, now lower the weight, then lift it again and repeat with your left leg
• this is a "time under tension" exercise, meaining the more reps/longer you hold the weight, the more muscle you put on
• Barbell Glute Bridge 3 x 10
• Barbell Ab Roll-Out 3 x 10

The last two drills are done together, just jump from one to the other and rest when you need to. This is a mentally draining workout so try to get it finished under 40 minutes then go home and EAT! Even you ladies should pound back some good protein after this workout to build some nice muscle along your back, butt and hamstrings.

Here is how to set up for a deadlift


This is what the biggest deadlift in the world looks like


One good reason why women should deadlift too

Hey everyone,

The other day I had a chance to check out a cool new fitness website called Total Wellness Consulting. This site provides a virtual trainer for you. Yuri Elkaim has put together workouts, training schedules and meal plans to help you get the results you've always wanted.

I usually don't like membership sites like this because I am always afraid of "cookie cutter" programs that claim to help everyone, but after spending some time looking at his workouts and plans for his members, I was impressed.

Yuri has put together a site that has text, video and even mp3 versions of his workouts so you can take them with you to the gym. It is a very professional and easy to navigate site so I highly recommend you check it and see if it is for you.

I think this site would be best for those of you who want a personal trainer but don't have the resources to pay $40-100 per workout.

Here are some video's of his to give you an idea of what Yuri is about.











Now, Burn Fat and Get in Shape Quicker Than Ever Before!

Tuesday is my speed/size day so I usually do barbell work to build real power. Here is the workout I did:

• speed bench 9 x 3 @ 60% of raw max with chains (just do some heavy pressing if you aren't a powerlifter like me)
• strongman log, clean and press 4 x 2 (use a barbell, dumbbells or kettlebells depending on what's available)
• pull-ups x 50 total reps

That was all I could handle. It was my first time using a strongman log in three years and it showed! I almost fell backwards twice! That would have hurt. If you are more concerned with being lean and fit I would use a lighter weight and go for 10-15 reps per set.

If you can get your hands on a log I highly recommend it. It has a totally different feel than a barbell and will put on some new muscle just because it is so different! Banging them out for high reps will send your heart rate through the roof.

Hey everyone,

One of my readers let me know that his cholesterol is through the roof and his doctor recommended he stop doing interval training and start doing steady state cardio several times a week to lower it. Here was my response.


Well I am no doctor, but doing the 30 minutes of straight cardio probably won't help but it can't hurt. You could change it up for a bit and follow that new program for 6 weeks and see what happens, or you just add the steady state cardio to your interval work.

My guess is the cholesterol is diet related and has little to do with your training. Doctors really don't know what causes high cholesterol or how to lower it without drugs.

Read this:

http://www.tmuscle.com/free_online_article/sex_news_sports_funny_grok/what_your_doc_doesnt_know_about_weightlifting

http://www.tmuscle.com/free_online_article/sports_body_training_performance_interviews/the_serrano_show
"The lower your cholesterol levels after the age of 55, the higher the chance of cancer!

http://www.tmuscle.com/free_online_article/sex_news_sports_funny_grok/level_with_me_doc_how_long_have_i_got&cr=

http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/seven_things_you_need_to_know_about_fats

Good luck and don't die!

Today I decided to mix a max effort squat workout with a kettlebell fat burning complex. Here is the workout I did:

• front squat, working up to a max single (by max I mean I got buried in the squat rack on my last set)
• kettlebell complex (you can use a barbell or dumbbells instead), 4 rounds of 5-10 reps per drill
• renegade row or barbell roll out
• high pull
• push press
• reverse lunge
• good morning
• stiff leg deadlift/bent over row combo

I like to mix heavy work with metabolic work. I find that if I just train heavy I don't get enough reps in to elevate my metabolism. Singles make you strong, but they don't make you lean! Plus this makes it fun. Stress yourself out a bit trying not to get smashed by a big weight, then bang out some conditioning so you feel like you "worked out".

If you have never done a front squat, watch this video. Just don't try 200 kg until you know what you are doing!

Hey guys, as you may have realized by now I really enjoy the work Elliott Hulse is doing in the strength and fitness world. Below are his top 7 videos. Check them out if you want some great training ideas.

How to gain weight for football.


The Squat, common mistakes


College Football Training at Strength Camp


1200 lbs Tractor Tire Flip


High School and College Football Workout


Creatine for Mass and Strength


A Secret about Anabolic Steroids

Have any of you guys seen this movie? I watched it on a whim the other day and it absolutely blew my mind. I knew there was some shady stuff going on in the food industry but I had no idea as to the extent of changes that have occured in food production.

We are basically being poisoned in the name of profits for a few major corporations and have no idea it is going on. No one has been telling us about these changes, such as adding corn products to most foods or using GMO crops, because the corporations who support the governement don't want us to know.

The movie isn't all preachy and boring either. I really liked watching it.


I would recommend this movie to anyone who wants to learn more about where our food is coming and how to eat healthier. Plus if you love a good conspiracy there is plenty of that in Food Inc.

Check it out and make your own opinion. Personally I am switching to organic meats as of now. I am not a vegetarian but I do feel badly about how animals are treated in these "farm factories".  Organic meat is healthier for you and the animals are treated with at least some respect.




Check out an interview by the creators of Food Inc. movie here.

Here is another video, not from Food Inc., that explains Organic Food and chemical fertilizers a little better.

Here is another little video about organic food. It's pretty funny.

Anyways, as a powerlifter I have always been fascinated by what I think of as the "professional gear". I lifted in the IPF for years and we used singly ply poly gear. This equipment certainly helps your lifts, but doesn't take too much work to get comfortable with.
Today I took my first real plunge into pro gear by benching in a Metal Denim open back bench shirt. Wow! It was intense! I worked up to 365 lbs raw before putting on the shirt and went for one hell of ride. Using boards I was able to press 600 lbs off a 2 board. The most I have ever pressed by 50 lbs! Getting 200 lbs out of a shirt the first time you use it is pretty amazing.

It was intense, but not comfortable. The pressure generated in the shirt made my whole face turn purple and I heard my left wrist snap and pop like it was being crushed when the weight was handed off to me. Do not try this without great spotters!

Overall I really like my new bench shirt and would recommend it to serious lifters only.

Below is a good video of what some guys benching in a Metal Denim.

• Bench Press
• work up to a heavy single
• add boards and/or a bench shirt and work up to a max single
• heavy T-bar row 4 x 6-8, paired with heavy cable triceps extensions 4 x 8-10
• Dumbbell Fly's 3 x 10

If you are a big bencher, 400 lbs plus, you will not usually be able to do more than 3 assistance exercises because of all the sets and reps it takes to work up to your max. If you bench under 400 lbs, feel free to add another movement or some extra sets to help thicken up.

This is what a board press should look like

Ever notice how lean speed skaters are? They are lean, muscular and in amazing condition. I decided to look into their training and see if we can learn a thing or two from them.



This was the only decent video I could find. I know there is a lot more to speed skating training than shown above, the Tabata protocol came from Japanese speed skating coach Izumi Tabata for example. If you guys know of any other good links or videos please post them in the comments.

Thanks

Ken Blackburn


IKFF March Certification Courses/Events
Arnold Sports Festival Kettlebell Championships - Columbus, OH - March 7, 2010 (Early registration deadline is February 20th)
CKT Level 1 Course - London, England - March 13 - 14, 2010
CKT Level 1 Course - Kuala Lumpur, Malaysia - March 20 - 21, 2010
CKT Level 1 Course - Edinburgh, Scotland - March 20 - 21, 2010
Advanced Kettlebell Clinic with Denis Kanygin - Chicago, IL March 20 – 21, 2010

CKT-FMD Level 2 Course - Avon, NJ - March 27-28, 2010

Register at: http://www.ikff.net/events-calendar.html
Payment Plan options available— contact ashleigh.shooshanian@ikff.net for details
CKT Level 1 Course:

There are no prerequisites for this course, so attendance is open to anyone interested in learning Steve’s unique and multi-modal approach to kettlebell lifting. Regardless of your fitness goal, Steve will cover how kettlebell training can best fit your needs – general fitness, competitive sport, sports specific conditioning and more.
As a certification, we have 3 high level goals:

Mastery of The Basics

Coaching skills

Business/Marketing skills

CKT– FMD Level 2 Course:

Our Level 1 course is a pre-requisite for this course.

The CKT-FMD is a Level 2 course that combines the 5 Pillars of Steve Cotter's Health & Fitness Program:

Advanced Kettlebell Training

Bodyweight Exercises

Martial Arts Conditioning Drills

Joint Mobility & Flexibility

Qigong (breathing training).

Questions– please contact Ken Blackburn at

kenblackburn@ikff.net
http://www.ikff.net/

Here is the kettlebell fat burning workout I did today.

• mobility work, 5 mins
• dynamic warm-up
• reverse lunge with twist
• side lunge
• inch worm
• Russian twist
• t-push-up
• body weight circuit
• glute bridge
• spinal rock drop
• bird dog
• swinging plank
• single leg bridge
• leg lifts
• clam shell
• push-ups
• kettlebell complex, 4 rounds, 5-20 reps per drill depending on the load and your conditioning
• reverse lunge with under leg pass
• windmill
• swing
• military press
• goblet squat
• clean
• body weight burn out, do one set of as many reps of each drill and then move to the next right away, try to gas yourself out!
• burpees
• squat
• push-ups
• mountain climbers

Here is another good body weight burnout you could do, or you could do it as a warm-up.

In the Beginning…


John Du Cane, Dragon Door publisher, writes:

One wintry, 1999 afternoon an Englishman and a Russian hunched over their espressos at a Dunn Brothers coffee shop in Roseville, Minnesota.

At their feet: a brutish, beaten, rusted cannonball with a handle—the Russian's treasured import from his Motherland. He called it a kettlebell and he was asking his English friend, "Do you think this kettlebell thing can fly in the US?"

The Russian himself was skeptical. The kettlebell had become a forgotten tool in the West, gathering cobwebs in moldy basements and ancient, dusty gyms. While in his Motherland, the kettlebell seemed to seek out only the roughest company: grizzled military, burly strongmen, surly comrades with tattoos in all the wrong places, scarred faces and broken noses.

The Englishman, with an eye for a good thing and with a hefty degree of optimism, begged to differ. "You know, Pavel, I think we can really do something with the kettlebell in the US. People are sick and tired of the machines-and-mirrors culture. I think they are ready to return to a simple tool that yields spectacular results. But to succeed, we're going to have to give people a vision of what they can really achieve with kettlebells, train a cadre of instructors in their proper use—and, of course, get authentic Russian kettlebells made right here in the US."

The Russian and the Englishman downed a second round of espressos and planned their move: Pavel would write the first-ever book in the West devoted purely to kettlebell training, would author and appear in a video on kettlebells, and would offer the ever-first kettlebell instructor certification in the world. John would promote this pioneering Russian Kettlebell Challenge to an unsuspecting public.

In 2001, the American and then the international fitness world was turned upside down—as Pavel's landmark Russian Kettlebell Challenge program sent shock waves through the S&C cognoscenti.

To both Pavel and John's happy surprise, the RKC kettlebell training system established itself as an optimal resource not only for the hardened military types, martial artists and professional athletes they had expected, but also a growing legion of regular men and women captivated by the surprising gains in strength and performance achieved in remarkably little time.

Now, nine years later, in 2010, kettlebells are entrenching themselves firmly into the national landscape as the tool and system of choice for dramatic fitness gains. We are poised now at what Malcolm Gladwell so brilliantly described as the Tipping Point: when a product crosses over from being the cult favorite of the Few into the tidal wave of Mass Appeal.

New evidence of this approaching tidal wave is the recent article published in ACE magazine.

Because of the kettlebell's surge of popularity, the American Council on Exercise (ACE) cover article documents the reemergence of the kettlebell, with attendant scientifically based research based on Kenneth Jay's Viking Warrior Conditioning protocols and a cadre of recommended exercises found in Enter the Kettlebell.

With statements like: "…they were burning at least 20.2 calories per minute, which is off the charts. That's the equivalent to running a 6-minute mile pace. The only other thing I could find that burns that many calories is cross country skiing up hill at a fast pace."
"The average heart rate was 93[percent], but some people averaged, for the 20 min workout, 99 percent of heart rate max…anytime you're using that much muscle effort, it's going to be a vigorous workout."
And what we ALREADY know to be true: "…HR and VO2 responses during the kettlebell snatch routine suggest it provides a much higher-intensity workout than standard weight training routines," and lastly, "Furthermore, the kettlebell snatch workout easily meets industry recommendations for improving aerobic capacity."

In his inimitable style Com. Will Williams, Senior RKC sums up:

"I will consider myself triumphant. I believe that [ Viking Warrior Conditioning] is The premier conditioning training protocol we have right now. The [ Enter the Kettlebell!] Right of Passage has become the basic template for beginners, the reference guide for veterans, and the pressing protocol for everyone, but Hard-Style snatch trainees may agree that this is the way. Having the Viking push press as a means to provide a 'same but different' mode for the 15:15 protocol allows the user to rotate the push press and snatch, while maintaining volume and waving through difficult stages in training. Getting lean, keeping your hand switches at your discretion, and follow a training plan that can be lengthened out for up to 9 months with the same kettlebell—it's money."

nter the Kettlebell!

Strength Secret of the Soviet Supermen: a foolproof master system that guarantees you success—if you simply follow the commands!

Viking Warrior Conditioning

The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max Training

Power by Pavel: Viking Warrior Conditioning Tips

Com. Kenneth Jay, Master RKC, speaks (quote):

The most OVERLOOKED and yet crucial part of Viking Warrior Conditioning is that it is actually a COMPLETE PROGRAM designed to tax you BOTH aerobically as well as anaerobically.

Most people stay on the 15:15 MVO2 for way TO LONG before progressing through the additional four protocols. You need NOVELTY WITHIN PARAMETERS to continue to make progress and THAT is why the complete Viking Warrior Conditioning regime has FIVE protocols based on current science to deliver you the best in cardiovascular conditioning with the kettlebell.

The cMVO2 test—the snatch cadence that elicits a VO2max response

The 15:15 MVO2 protocol—your VO2max and work capacity while learning to snatch fast with an emphasis on overspeed eccentrics.

The 36:36 MVO2 protocol—your VO2max along with your ability to buffer lactic acid (La) and other metabolites as well as your anaerobic energy turnover.

The MVO2 BOOST protocol—this is a peaking protocol for your VO2max

The LaT protocol—your lactic acid tolerance (LaT) ability. Being able to tolerate high lactate levels means being able to perform with high power without fatigue.

The MSLaP protocol—your maximum speed (MS) and lactic acid production (LaP) ability. Being able to produce large amounts of lactate is a great indication of a well-conditioned anaerobic energy system

MOST importantly though, is actually being able to snatch correctly WITHOUT destroying yourself before taking on such a high volume training program. NEVER move into pain, and EVEN though it is supposed to be taxing, you should feel ready to battle for a kingdom (or Valhalla) the MAJORITY of the time while following the Viking Warrior Conditioning regime.

A great way to self-assess and re-assess is to take a picture of yourself BEFORE and AFTER each session. What you are looking for is a change in posture. If your posture deteriorates, however subtly, you have done TOO much REGARDLESS of how you feel otherwise.

The reason why you want to be concerned about a change in your posture after your training session is that it is a GROSS INDICATION of your body's overall threat level. Whenever a stimulus is introduced either TOO QUICKLY or EXCESSIVELY (e.g. high volume) the body's natural hardwired NEUROLOGICAL response will be to flex and adduct, which means that your thoracic spine will flex, shoulders will shrug, arms will adduct, chin will be tucked and the pelvis will tilt. Overall it will look like a standing fetal position.

Allowing your body to be in that position during and after a training session teaches THAT position, and will quickly become a part of your movement map, and thereby be the PRECURSER for movement deterioration and even injury and pain.

So, be SMART about your training, ASSESS, RE-ASSESS, ADJUST, and have fun!

Viking Warrior Conditioning

The Scientific Approach to Forging a Heart of Elastic Steel: An Application of The Theory Behind Proper VO2max Training

Workshops by Pavel

SAN JOSE, CA

RKC kettlebell instructor certification course.

Feb 19-21, 2010.

SAN JOSE, CA

RKC Level II kettlebell instructor certification course.

Feb 26-28, 2010.

ST. PAUL, MN

RKC kettlebell instructor certification course.

April 23-25, 2010.

COPENHAGEN, DENMARK

RKC kettlebell instructor certification course.

May 28-30, 2010.

ST. PAUL, MN

RKC Level II kettlebell instructor certification course.

July 9-11, 2010.

BUDAPEST, HUNGARY

RKC kettlebell instructor certification course.

August 6-8, 2010.

SAN DIEGO, CA

RKC kettlebell instructor certification course.

August 27-29, 2010.

PHILADELPHIA, PA

RKC kettlebell instructor certification course.

September 17-19, 2010.

ORLANDO, FL

RKC kettlebell instructor certification course.

October 15-17, 2010.

Articles for the Party, from the Party

Sweat the Small Stuff
by Tim Anderson, RKC II

I have heard BRETT JONES say on different occasions that people stack fitness on top of dysfunction. I think he even tried to tell me that I was putting a 500 HP engine inside a Nissan when it came to my own body. I'm not sure what he meant by that as I like to think of myself more as a Mustang. Anyway, I think that was Brett's way of saying I have some movement issues. Most of us do… Read the complete article

How to pass the current RKC snatch test:
The rules have changed...........
by Ken Froese, RKC II

The RKC snatch test has gone through a few evolutions over the years. Originally RKC candidates were allowed one hand switch, depending upon the candidates' weight they had a specific number of reps to complete with NO time limit. http://www.dragondoor.com/certification_14.html

Then the Snatch test changed to one snatch for every Kg of body weight with a max of 100 reps, a 5min time limit was imposed but multiple hand switches was allowed. One could even set the bell down and have a smoke as long as they hit their required reps in 5 min… Read the complete article

Russian Kettlebell Invasion

The Dragon Door Forum marks its Tenth Year Anniversary. Beginning in November 1999 with mostly qigong threads, to its explosion in 2001 with the first-ever book, DVD, and instructor certification course for kettlebells, it has been an amazing journey. Thanks to all of you who have contributed to its success!

The Head of the Ministry of Interior of Hungary, Mr. Tibor Draskovics, with kettlebell, on "Police Day", assisted by Peter Lakatos, RKC TL

SAN FRANCISCO, CA
Level 1 Kettlebell Workshop, Feb. 13. Com. Cecilia Tom, RKCII, CK-FMS, bodhipea@gmail.com

SILVERTON, CO
Tactical Pull Up and Kettlebell workshops, March 7. Com. Will Williams, Senior RKC, mabodywork@yahoo.com

FREDERICK, MD
Tactical Pull Up and Snatch workshop, March 28. Com. Will Williams, Senior RKC, donbdc1960108@gmail.com

SPRINGFIELD, MO
HKC and RKC preparation workshops, March 6 & 7. Coms. Jeff O'Connor, Senior RKC and Brandon Hetzler, RKC, bhetzler@missouristate.edu

ALBUQUERQUE, NM
Kettlebell intro workshop, February 20. Coms. Zar Horton, RKC Team Leader, JJ Blea, RKCII, and Charles Bustos, RKC, info@fire-bellz.com

NEW YORK CITY, NY
Tactical Pull Up and C&J workshop, March 20. Com. Will Williams, Senior RKC, steve.arjan@academyfivepoints.com

ORIENTAL, NC
Kettlebell intro workshop, February 20. Com. Betsy Collie RKC II, bcollie@nc.rr.com

VIRGINIA BEACH, VA
Tactical Pull Up & Squat workshop, February 28. Com. Will Williams, Senior RKC, karen@kettlebell-elite.com

WILLISTON, VT
Tactical Pull Up & Squat workshop, February 21. Com. Will Williams, Senior RKC, christina@synergyfitnessvt.com

SEATTLE, WA
Free Kettlebell intro workshop, February 27 at the new KETTLEBILITY studio. Com. Andrea U-Shi Chang, RKC, CK-FMS, info@kettlebility.com

MELBOURNE, AUSTRALIA
HKC prep workshop, February 20.
Com. Andrew Read, RKC, andrewread@dragondooraustralia.com

ALEXANDRIA, VA
HKC kettlebell instructor certification course. Feb 20.
Com. Brett Jones, Master RKC. Contact Darius Gilbert, darius05@verizon.net

VIRGINIA BEACH, VA
HKC kettlebell instructor certification course. Feb 27.
Com. Will Williams, Senior RKC. Contact Karen Smith, Karen@kettlebell-elite.com

WILLISTON, VT
HKC kettlebell instructor certification course. Feb 20.
Com. Will Williams, Senior RKC. Contact Christina Schuneman, RKC, christina@synergyfitnessvt.com

EDENGLEN, SOUTH AFRICA
HKC kettlebell instructor certification course. Feb 21.
Coms. Kenneth Jay, Master RKC, and Shaun Cairns, Senior RKC. Contact Com. Marlise Cairns, marlise@kettlebellsforafrica.com

SOMERSET WEST, SOUTH AFRICA
HKC kettlebell instructor certification course. Feb 20.
Coms. Kenneth Jay, Master RKC, and Shaun Cairns, Senior RKC. Contact Com. Marlise Cairns, marlise@kettlebellsforafrica.com
The above is just one month's schedule. See the complete schedule for all HKC instructor workshops, U.S. and worldwide, here:
http://www.dragondoor.com/hkc/workshops/
Power to you!
Comrade Pavel
www.PowerbyPavel.com