Pavel Tsatsouline Kettlebell Strength Training Weight Lifting Workouts Exercise and Flexibility Questions & Answers.

BOK, I like EDT (escalating density training) for bodyweight exercises. It is a good protocol for building muscle strength/endurance and increasing ones numbers for pull-ups, chin-ups, dips, handstand push-ups, one arm push-ups, standard push-ups, hanging leg raises and pistols. It is a good idea to test oneself to determine rep range for the EDT sets. You can progress in several ways. One is to gradually decrease rest times between sets. The other is to raise rep count within the same time frame. Let's say that you want to improve what I call the big three, pull-ups, one arm push-ups and pistols. When you test, you find that you can do 12 pull-ups, four one arm push-ups and three pistols. Your goal is 20 pull-ups, 10 one arm push-ups and 10 pistols. Start with 50% of your current max rep count. Set a timer and perform 6 reps of pullups every minute on the minute until you do double the goal number. In this case, 7 sets of 6 reps for a total of 42reps. That equals 7 minutes of work. Once successful with that volume, jump your rep count by one rep to 8. Now perform 5 sets of 8 or 40 total reps equalling 5 minutes. After a few weeks, your numbers will jump up on test day. Test yourself every two to three weeks with an all out set. Do the same for the one-arm push-ups. Do two reps with the right arm and two with the left in the same minute. At the top of each minute, do the two reps until you hit 20 total reps for a time of 10 minutes. Once you make it, go with 3 reps for 7 sets (7 minutes). Train the EDT two or at the most three times per week. Three exercises would be the most to train at one time. Even that may be a bit to much. Back off if you get tired and are not recovering or showing weekly improvements. Finish each session with a set or two of abdominal work. You could also split the workouts up like power lifters do. Monday, pistols and one arm push-ups. Wednesday, pull-ups, friday-pistols, saturday, one arm push-ups and pull-ups. Other exercises could be included, but in low volume. Some high intensity cardio could also be done at the end such as rope skipping or sprint protocols. Steve Maxwell

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James, I enjoy jump roping and have taught many children and adults how to do it over the last thirty years. First off, get a decent rope. Lifeline makes a great rope called the heavy speed rope. I like the slightly heavier weight of this particular rope for begginners as it slows the turning speed of the rope down and makes co-ordinating the jumps easier to learn. The beaded ropes are also good for begginners. To ensure proper rope length, stand in the middle of the rope. The handles should be even with the arm-pits. Next, wear the appropriate footwear. Cross trainers with cushioned foresoles are good. Some of the lighter basketball shoes are also good. Avoid heavy shoes with inflexible soles. Jump on an even surface. Concrete is not good. Hard wood floors are ideal as they have a little give in them. If you must jump on concrete, buy a thin rubber mat and jump on that. Your form will be difficult at first. Begginners have a tendency to over rotate the arm from the shoulders, jump to high, bend at the knees and sometimes try to jump with one foot then the other. The rope should be turned with the wrist and elbows. The upper arm stays tight to the sides with the arms bent about ninety degrees. The feet should be hip width and the legs fairly straight. During the jump, the feet leave the ground only a few inches and the legs flex at the knee a few degrees. When jumping indoors, ceiling height and room furnitings become a factor. Here is a technique that will get you jumping with proper form very quickly. Place a belt around your calfs so that your legs are tied together. Place another belt or rope around you arms and torso so that you are forced to keep you arms at your side. Cut an inexpensive properly sized rope in two equal halves. Now jump as if the rope is connected. You have no choice but to use proper form and you don't have to worry about missing. Get a nice rythem going. Go for 10 minutes at first. Jump for 30 sec., rest for 30 sec. When you can make ten minutes somewhat easily, add one minute each workout. Once you feel that you have the rythem down, it's time to try with a regular rope. Try not to 'double hop'. Once you get the pattern, remove the belts from your shoulders and legs. You will now be able to jump with proper form. Increase your jump intervals to one minute with 30 sec. rest. Start with ten one minute intervals. When this becomes easy, you can start to play around with longer intervals I like to jump for 5 minutes straight at a moderate pace and then do 20 sec. fast intervals with 10 sec rests. I will sometimes repeat for 20 x 20 sec. jump rope 'sprints'. Sometimes I enjoy doing rep counts such as 100 skips in 40 sec. with a 20 sec. rest. I repeat 10 x. Doing push-ups between jump rope bouts is another great whole body workout. Do one minute of jumps followed by one minute of hindu or standard push-ups. Repeat up to ten times. I have literally 100's of such workout variations. This enough to get you started. Steve Maxwell

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Begginers have a tendency to lead with the same foot all the time. Experienced jumpers alternate feet each jump. When first learning, it is best to learn to jump with both feet first. Later, the alternating style can be learned. It is difficult to learn the alternating style right away. Steve Maxwell

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John, It's a good bet that you are inadvertently shrugging your shoulder or shoulders during the swings. This type of tension in the traps would adversely affect the neck. You must learn to swing the kettlebell without raising or elevating the shoulders. The upper arm bone must also stay in the socket so that the traps stay out of the movement. You may need an experienced RKC to check out your form if the pain persists. Neck pain is not normal and should not be taken lightly as it could lead to more serious problems. Steve Maxwell

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According to several sources, the average man (5'9", 155 lbs) age 20-39, can do between 9-17 dips. Good is 18-24 dips and excellent is 25+. To calculate extra weight, take .92 x bodyweight plus extra weight lifted. If the above man were able to do 25 reps with bodyweight, that would equivalent to performing one rep with 228 lbs. or 86 lbs. of extra weight. In your case, at a body weight of 170, you are performing body weight dips with 156.4 lbs. To score in the excellent category, you would have to be able to do 25 reps which would be the equivalent to one rep with 250 total lbs. or 93.6 lbs of extra weight. For pull-ups, the average man as stated above ( 5'9", 155 lb.) can do 6 pullups. Pullups are performed with the palms facing away. Chin-ups (with palms facing) are easier.Most people can do about 3/4 the number of pullups as they can chinups. That means that if a person can do 20 chinups, he probally could do 15 pullups. For a man in his twenties to score in the 99th percentile, he would have to perform 17 pullups or 21 chinups. In pullups and chinups you are lifting .92 % of your weight or 156.4 lbs. in your case. If you could perform 17 pullups, that would be equal to doind a single rep with 225 lbs. or 69 lbs.added to your body weight. That would put you in the excellent category. For chinups, 21 reps equal a single rep of 238 lbs. or 81 lbs. of extra weight. These calculations should give you a ball park figure of what is considered excellent and possible goals to shoot for. Steve Maxwell

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GPH, If you limit your calories, it will be hard to put on muscle size. EDT (escalating density training) or ladders is the way to go to build rep counts. losing body fat will also jump your numbers up. It's amazing how losing only a few pounds will jump pullup or one arm pushups scores up several repititions. Try this workout. Every minute on the minute perform 3 one arm pushups (each side) until you do the required 15 reps. Every other workout, drop 5 seconds off the rest period. If you get stuck, back off to the previous level. Soon you will be knocking off the 15 reps. Steve Maxwell

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The first circuit you mention, heavier resistence, low rep, is a more strength oriented circuit. The cardio/respiratory system is also taxed because of the compressed rest. This is a good way to train for more maximal strength/endurance and anerobic endurance. The second circuit, higher reps with lower resistence will build higher local muscular endurance in the involved muscles with less emphasis on maximal strength developement. The cardio/respiratory system would be affected in much the same way, but would include more of the aerobic energy pathways. It's good to alternate and mix the two. This insures more complete developement of both energy systems and gives high levels of both strength and endurance. Steve Maxwell

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BJJ and grappling is a form of resistence training. Train with the kettlebells no more than twice per week and if feeling tired, cut back to every once every four or five days. Avoid burnout and overtraining. Your body will tell you when you are recovered. Steve Maxwell

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Following the training regimines of elite athletes is almost always a step in the wrong direction. Given the incredible competitiveness to make it to the proffessional ranks of most major sports, anyone that does is a genetic phenom. For every athlete at the elite level, there are thousands who tried and didn't make it. Almost every top athlete uses some type of performance enhancing drug. No matter how many denials, it has been almost a given that in order to compete at the top level, you got to take drugs. Most elite athletes don't have regular jobs and can lay around and sleep between workouts. With all this recovery time plus the steroids, they can deal with amazing volumes of training. Most of these athletes get results from even the crappiest training routines. The ones that are on sane routines get unbelievable results that are way out of reach for the average person. Where does that leave the non-elite, non-drug using athletes? For drug free competitors, training, meals and rest have to be carefully mapped out. Tring to emulate an elite athletes program is futile. It will result in gross overtraining, burnout and injury. For nondrug using athletes, overtraining must be avoided like the plague. Much of the training information prior to the 1950's is a good source of sane training advice. Steroids didn't exist then. They didn't even have the simplest supplements. No designer whey, no creatine, no tribulis, not even a Flintstone vitamin! There were some real specimens back then who did everything naturally. Some of the strength feats still haven't been duplicated. Much of the information and training done by these old school athletes has a lot to offer the drug free modern trainee. For that reason, I have amassed a huge library of old time training books, magazines and manuals pre-1950's. The mighty men of old have a lot to teach us in this sophisticated computer age. Steve Maxwell

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Cold water dousing involves slowly pouring a 5 gallon bucket of cold water over the body and head. This is doen morning and evening. The cold water induces a flash fever response that helps strengthen the immune system. This should be done in a state of undress out of doors year round. I have a picture of myself dousing in a speedo knee deep in snow. In the 5 years that I have been dousing, I have not gotten ill. My kids and wife, who do not share my passion for cold water treatments, have all gotten sick during the winter. The body adapts to the stress of the sudden cold dousing. Interestingly, after the initial shock, the sensation is one of intense heat, not cold. The body builds a tolerance to the cold weather. You will find that you won't need to wear as heavy as clothing during the winter. I highly recommend this treatment. Cold showers are not the same and do affect the body in the same way as a sudden 'whole water' dousing. If you wish to try it, here is how. Go outside with a heavy robe and fill a five gallon bucket. Quickly disrobe and grab the bucket. Start by slowly pouring the water over abdomen, chest, head and down the back. This must be done slowly to induce the gasp reflex. Now massage yourself with your hands and shake the water from your body as you hand dry as much water as possible. Finish by giving yourself a vigorous rub down with a coarse towel. Go back inside and warm up. You will feel like a million bucks. Steve Maxwell

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Your plans are certainly ambitious. I personally think that you are biting of a bit to much. You have been off all training due to a surgical procedure so your body is in a weakened state. It sounds like you are trying to go from zero to onehundred in one second. Try to be more moderate. Start withone chief goal at a time. My feeling is that you are anxious because you have been forced to lay off and now you want it 'all' right away. You need to make your training something that you can be successful at and live with. Training with barbells three days per week and doing the kettlebell lifts in between on the other two days will leave you crispier than burnt toast. Way to much low back work. kettlebell lifting when done right is extremely taxing. You are not making allowances for recovery. Beating your body every day will only lead to burnout, sickness and injury. Consider training with the barbells twice per week and one kettlebell session on the weekend. You could also perform some type of kettlebell endurance exercise such as snatches or swings at the end of your barbell workouts as a 'finisher'. Don't try to mix to many training principles or modalities at one time. Cycle your training. Walking with the light weights could be mixed in only if you keep the walking workouts fairly non-taxing. Remember, exercise does not make you fit, lean or stronger. exercise is an induced stress that makes you tired and weaker-temporarily. It is your bodies adaptation to this exercise/stress that will allow you benefit. This adaptation can only occur from rest and recuperation, not more exercise. The program that you are planning is not making time for adequite rest. Steve Maxwell

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I go through the entire year including the hot summer months. The water has a nice cooling effect during the summer and help one sleep. When it's really hot, I use three 5 gallon buckets as opposed to one in the winter. I feel rejuventated during the hot and cold weather after the dousing. I especially enjoy it as a post workout recovery aide. Steve Maxwell

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Jack, I whole heartedly agree. I didn't mean to intimate that every elite athlete is using performance enhancing drugs, but it has been fairly well established that the majority certainly do. The problem is we don't know for sure who actually does and does not use drugs. In my mind, that 'taints' the advice given by most top pro athletes. Most of the top athletes in their field are genetic phenoms anyway and would be able to do things most people could never do even without the drugs. A regular guy just can't take their posted routines or dietary advice seriously. This certainly is true of endorcements of products. That doesn't mean that top athletes don't work hard and sacrifice. They sacrifice to much in fact, including their health and well being for momentary glory. Unfortunately, the major source of workout information for the general public is the muscle rags and fitness magazines. Teens in particular fall prey to the misinformation given in those publications. They toil and slave away at marathon routines posted in those mags and end up with no results or even worse-injured, sick and burnt out. Most here in the dragondoor community are just a tiny little segment of the population. The majority out there have no sane sources of advice. Steve Maxwell

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John, Try doing isometric holds at the end of each workout. I have used this technique very effectively with myself and many clients. Get down on the floor and lower into the bottom position of the OAPU while on your knees. Slowly raise the knees and place all your weight on the hand and toes. Try to support yourself in the bottom with your chest only a couple of inches off the floor. Make sure to keep your elbow tucked in and tight to your side. Corkscreww the hand outwards isometrically (the hand doesn't actually move) while you do the hold. You may be only able to hold yourself up a few seconds at first. You may repeat for several sets. Build up to 30 sec. or so. Now get into the top position with the elbow locked. Build tension and slowly lower yourself down until you feel like you are going to lose control. Hold that position as long as you can. As you tire, back off and attempt to lock your elbow. Hold the lockout as long as you can. This will enable you to soon knock off a half dozen or so OAPU's in a 6 to 8 weeks. Steve Maxwell

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Neo, Your question is unclear. I have to assume that you are refering to the one arm pushup. There are several ways to progress. Elevating the hand of the working arm makes the OAPU easier. Another way is to assist with the non-working hand. This could be done by extending the arm out to the side and using the finger tips for balance and support. As you get stronger, use only the thumb and index finger. Eventually just the thumb. By the time you can do five or six with the thumb assist, you will be able to do three without. At that point, just grease the groove with frequent low rep sets or ladder sets to get bigger numbers. Steve Maxwell

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Tammy, The hanging leg raise is a hip flexor exercise whether you add weight to your ankles or not. The abdominals only work as spinal stabilizers during this exercise, not as prime movers. The prime movers in the hanging leg raise are the iliopsoas,the sartorius and the rectus femorus. People get into trouble with hip flexor strengthening exercises when there is an imbalance between the the rectus abdominus and the iliopsoas. When performing exercises that involve both abdominals and hip flexors, the larger stronger hip flexors take over and over power the smaller weaker abdominals. The pelvis is rotated forward and pulled down in front and up in the back. This puts an enormous strain on the lower spine and can cause back problems as well as poor posture. Adding weight to your body does not affect the involved muscle structures in the hanging leg raise other than the gripping muscles, serratus and intercostals. The latisimus dorsi can recieve a fair degree of stimulation in this exercise as shoulder stabilizers. The abdominals must be worked and strengthened separately to insure proper balance. The Janda situp is the single best exercise for complete abdominal developement. By including the Janda's regularly in your routine, you will maintain a good ratio of strength between the hip flexors and abdominals. This does not mean that the hanging leg raise should be avoided. If stronger hip flexors are important to your sport, this is an effective exercise. If the rectus abdominus is really strong, the hanging leg raise is safe. But rest assured, you are not working you abs with the hanging leg raise other than a pelvic stabilizer. Steve Maxwell

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Nick, I will invariably suffer hip flexor problems from time to time from my grappling training. I work a lot of hip joint mobility exercises before and after my training. I also use several hip flexor stretches from yoga. These things keep me out of pain. For me, it's a mater of constant villigence. When I get neglectful or lazy and don't do the mobility work and stretches, I start to suffer. Steve Maxwell

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TS, Genetics are everything. Training will only take one so far. For every great athlete that succeeds, their are thousands if not millions more who followed the same basic training guidelines, but failed to make the cut. The old saying 'sprinters are born, not made' is the truth. Muscle fiber type, nuerological efficiency, anerobic endurance, VO2 max, muscle tendon insertion, bone length ratios and temperment are inborn characteristics that can not be changed through training. Everyone can vastly improve upon what genetic hand they were dealt. There are people, that to all outward appearances seem to have no genetic advantages, that have made amazing physical transformations. But amazing transformation or not, we're talking 'elite', the best of the best. That takes top of the line genetics- basically an accident of birth. No amount of training is going to make a man with predomintly slow twitch muscle fiber into a world class sprinter. He might get a lot faster, but never world class. In your case, you made commendable progress when you changed your training methedology. Your prior regimine did not allow you to unlock your genetic potential for strength. Everything that you were doing at that time was counter productive for becomming stronger. Everyone has to find their path. One has to discover what they do best and develope that. It's certainly okay to struggle with things that you are not good at if you enjoy the activity. Everyone is capable of getting a lot better, but few will ever be elite or world class. It's genetics that determine the final outcome. Steve Maxwell

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The ability to learn and develope good technique is also a genetic characteristic. Proprioception and neuromotor co-ordination is also inborn and can be changed very little through training. Jean Jacques Machado may be missing three fingers, but make no mistake, he is a motor genius. In the hierarchy of motor learning, the range extends from motor moron (extremely uncordinated and clumsy) to motor genius (amazing grace, balance, poise and coordination). Gymnasts, divers, tumblers, trampolineists, pole vaulters, high jumpers and yes, martial artists all need high levels of motorability. This characteristic is innate and can only be mildly improved. Hand/eye coordination is another genetic trait that training can only mildly improve. The ability to catch, hit or throw accurately is inborn. Everyone can improve attributes such as these and become much better. Using genetics as an excuse is indeed lame as you say. But at the elite, world class level, the motor geniuses and the genetic phenoms rise to pinacles of sucess that few will ever know no mater how much and how hard they train. Knowing that doesn't discourage or stop me. I simply wish to be the best that I can be with what nature dealt me. Steve Maxwell

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The idea that our lot in life is controled by something other than our own efforts is abhorrent to many people our society. In American culture, there has always been this great myth that "if I just sacrifice and work hard enough I can over come all obstacles." This simple isn't the case, at least in sports and athletics. A lot of bitter disappointment and disallusionment could be avoided if people faced the truth-99.9% are never going to rise any where near the elite levels of any sport. That should never be the reason for training in the first place. The pure love of the activity is the best reason for doing it. Our lives are controlled far more than most realize by their genetic structure- even things like color preferences and religiousity. Steve Maxwell 

No one would argue that in order to make it to the top in athletic performance it takes hard work and dedication. But if one dosn't have the raw material and genetic gifts to begin with, they won't make it. Good genetics does not over ride good training. But good training coupled with the right genes wins hands down every time. My point is that most are not gifted and will never make it to the top. That shouldn't stop anyone for even a moment. It's the journey that is the important thing, not the outcome. If you enjoy the journey, then everything else will fall into place. Steve Maxwell

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Grappling is a form of resistence training. Every muscle from head to toe is worked vigorously during grappling training. All of the energy systems are also worked during grappling, aerobic and anerobic-with major emphasis on anerobic. All types of muscle strength are also used, speed/strength, static strength, power/strength and strength/endurance. Max strength is the least used and least important aspect in grappling training. By far,the most important component is strength/endurance. In particular, upper body pulling strength/endurance and grip strength/endurance are extremely important. Pull-ups, chin-ups, rope climbing, towel chins and rowing motions should be a staple in any grappling training program. Partner lifts are ideal for developing the power necessary for executing takedowns, throws and body slams. In lieu of a partner, sand bags lifts are excellent training modalities for the grappler. Particular attention needs to be paid to the core, both lower back and abdominal girdle. Supplemental training needs to be carefully doled out so as to avoid over training and over use injuries. I prefer circuit style training for overall fitness. Circuit training taxes the respiratory system as well as anerobic endurance levels. Kettlebells are ideal tools for this type of circuit training. But body weight exercises work very well also. Lets not forget flexibility, especially in the form of active flexibility or mobility. Mobility drills are a daily must for all grapplers. If you want some ideas on how world class grapplers train, check out my DVD series. It's chock full of ideas and exercises. Steve Maxwell

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Stretch your hip flexors and thoracic area before bridging. laying over a stability ball for a few minutes is an excellent way to do both at the same time. When in the bridge, use the Relax into Stretch techniques Pavel talks about. Working the front bridge from side to side is also excellent for flexibilty and strength. Steve Maxwell

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The standard for masculine beauty for the last 2000 years was the golden age of Greece. The Greek culture fostered a level of health and conditioning amoung it's citizens that has never been matched before or since. The Romans copied much of the Greek culture and further spread the grecian ideal throughout the civilized world. Only in the last 50 years has the grotesque, over developed, drug induced muscular growth of the modern bodybuilder come into vogue. What a shame. Modern drug aided bodybulding training undermines everything that physical culture once stood for. It has only served to worsen the human condition and bring shame to what was an honored sport. Steve Maxwell

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In the studies of twins separated at birth, it was facinating at how much of what we thought was free choice, nuture and environmental was in reality genetic coding. When the lives of these twins were examined, the similarities were astounding. Even though they had never met, lived in completely different environments and socioeconomical circumstances, they ended up being almost identical in the most uncanny ways. Even things like color preferences, religiousity, choice of mates, clothes, the make of cars they owned were the same. Anyone who doesn't think genetics has serious control of who we are needs to look at these twins. The authors of the study concluded that parents deserve much less praise when their kids turn out great and a lot less criticism when they don't. Steve Maxwell

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Most studies have supported the notion that strength is increased about 10 degrees either side at the specific angle of isometric contraction. However, it was discovered that there are some people who when tested, showed a general increase of strength throughout the entire range of motion from isometric contractions. Full range results from isometrics were best when the muscles were contracted in their most contracted positions. It was found that about 70% of tested subjects recieved a 'specific' response to isometrics. Another words, they got the typical 10' increase at the position of contraction. The other 30% got a 'general' increase of strength through full range. Experimentation is required to determine whether you are a 'specific' responder or a 'general' responder. It seems that people with high nuerological efficiency get the greatest general response from isometrics. People with high nuerological efficiency are able to contract a large portion of available muscle fibers per contraction. Steve Maxwell

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I have spent the last 35 years of my life working with people like your dad. Starting sendentary and badly deconditioned people moving again is tricky business. Motivation on his part is key. Progress must be made slowly and realistic goals must be established. Treadmill walking with moderate incline is a good start. A general strengthening routine is very important. Getting a badly overweight/sendentary older individual lifting without hurting themselves is challenging. Start with simple compound movements at first. Forget about things like barbell squats, snatches and deadlifts and kettlebells. He is not in good enough condition to benefit from those things yet. All those things can and should be added later, but not now. Exercises like that are for when he is already starting to get into fair shape. Right now he needs pre-conditioning workouts. Remember, he has been inactive for several decades. He must be baby stepped along. He's not going to get in shape quickly. Realistically it's going to take a couple of years. You may have to spend time teaching such mundane, but important none the less, things like breathing, bracing and abdominal tension. In some cases, machine training may be in order, especially if muscle imbalances are prevelent. A diet is a must if any meaningful progress is going to be made. You got to get the extra weight off. Start with body weight full squats while holding a pole or support (Amosov squats), dumbbell presses, machine lat pulldowns, modified pushups on the knees, dumbbell rows, 45' back extensions, ab curls, Russian twists, and plank pose on the elbows. Have him walk the treadmill afterward for 20 minutes. That would be a pratical start. Ease him in slowly. Gradually build the intensity and duration. As he loses the weight, he will naturally feel stronger and have more stamina. The biggest mistake most deconditioned people make,especially guys who used to be in shape, is to start out to hard and try to do to much. Steve Maxwell

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Have him do the dumbbell presses while seated. Have him keep his forearms completely vertical the entire time and touch the dumbbells together at the top, arms completely extended. If pulldowns hurt, have him try palms facing pulldowns. machine rows are good and easy on the elbows. Your dislike of single joint exercises is misguided. In your dad's case, they may be a necessity. Steve Maxwell 

What Pavel is refering to is tapping in on the bodies vast potential. He uses a computer analogy. The 'soft wear' is the nervous system and the 'hardwear' is the muscles. The nervous system controlls the muscles ability to contract and stretch. The body is capable of amazing feats of strength and endurance in emergency situations. Most people can only use a small portion of this reserve in day to day training. The central nervous system trys to protect the body from injury by sending danger signals when engaged in strenuous activity, stretching in unfamiliar positions or lifting heavy objects. This is felt as a 'strain' when attempting to lift heavy weights or as the muscles tightening painfully when stretching in an unfamiliar position. These signals are reflexive and require no thought. They come from the part of the brain that controls motor function. The problem with this protective system is that it 'over protects'. It works to well. In order to tap into the full capacity of the muscle system, we must learn how to over-ride this protective system. That means re-training the central nervous system. This is done by repeatedly practising certain lifts, techniques or stretches throughout the day so that the nervous system will re-adjust and adapt. In the case of muscle strength and endurance, by constant practise (skill rehearsal), the body begins to utilize unused portions of the muscle. The nervous system becomes more efficient at performing the required task. This ultimately leads to greater ability to lift heavy objects, perform more reps with a fixed weight or to be able to improve flexibility. Steve Maxwell

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Elite athletes are extremists and do many things both good and bad for them all in the name of momentary glory. Many of these athletes are willing to risk their health and even their lives for the'gold'. Most lie about what they do and most of their actual regimines are kept secret. What we see published is not the real deal. If you are training for health and fitness, it is best to forget about so called elite athlete athletes and their training. Little can be gleaned from people who are willing to take performance enhancing drugs at the risk of their own lives. It has been known for years that a good aerobic base early in the season or preseason helps athletic performance. A general fitness approach is utilized with strength training as well. As the competitive season progresses, more specific energy system training is employed and the general training is dropped. For most of us, looking at elite athletes in track and field offers little benefit. Steve Maxwell

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Emile, Usually knee pain while doing pistols is caused by mis-alignment of the knee during the execution of the exercise. You knee is most likely rotating inward as the foot rotates outward. This must be avoided at all costs. The knee cap center should line up directly over the index toe at the bottom portion of the pistol. Problems occur in this position when a person doesn't have enough strength in the bottom range. As they attempt to stand, they try to change the leverage and start torqueing the knee inward. Start taking careful note of bottom knee position and double the check alignment. A drill I designed to getting one doing pistols right away is to do them while holding onto the doorknobs of an open door. Open the door and keep it from swaying with a door stop. Hold onto the knobs and place your toe against the edge of the open door. As you squat down, the knee will come forward and touch the door as well. The door edge serves as a 'plumbline' to insure good alignment and proper form. This will serve as a visual reference point. Holding the knobs will allow you to use your arms a bit to unweight the working leg while you build strength. Eventually you can use only your finger tips or one hand to help with balance. Unstopping the door will also make the exercise harder as you now must stabilize laterally. Holding for several seconds at the bottom of each rep will build strength and balance in that range which is the weak spot. The door drill has helped many people with form problems with the pistol. Give it a try and see how it feels. Steve Maxwell

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Emile, Try stretching out the calves and hamstrings before doing the pistols. Stretch out the hip flexors and low back as well. This will make you looser and enable you to get down into the bottom easier. Try actively pulling yourself down with your hip flexors during your decent. make sure that your head is over your knee as well. Using the door knob technique above, you toe, knee and head should all touch the door. By bringing your head foreward, you won't fall backward anymore and be able to maintain balance. Steve Maxwell

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The only reason I suggested the door knob was I was not sure if you were strong enough to do full pistols. The door knobs give you something to pull on and help aid your rise out of the bottom position. As you begin to tire, the knobs are good for a couple of forced reps. The door jamb would work well for alignment purposes. Just squeese the wall with open palms and extended arms. for balance and stability. Steve Maxwell

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Pilates is not sissy stuff. As a martial artist and jiujitsu man, I have found the Pilates exercises to be excellent supplement for grappling training. Old man Pilates was no girly man. He was a physical culturist, gymnast and boxer. While intered as a prisoner of war in WWI, he came up with a lot of his exercise ideas. He used whatever was available to keep in shape. He also helped rehabilitate wounded commrades. Pilates borrowed heavily from the eastern europeon gymnastics systems and yoga. I have an original copy of one of his books, "Controlology",from 1945. He demonstrates some great exercises at 60 years of age. His body looked like a gymnast- very flexible, lean and muscular. It was only after he moved to New York that his system began to be associated with the dance community and women in general. It was obvious that he practised what he preached. I have used many of the Pilates moves for rehab for injured students. Many of my power lifting students are very stiff and easily prone to injury. In fact, when it comes to jiujitsu, it's the guys who do a lot of heavy power lifts that are the most frequently injured. The tension required to do heavy squats and deadlifts creates a very rigid body type. This is a real detriment in jiujitsu and grappling in general. Pilates and yoga are a good counter for ridgidity and stiffness. I have helped realign and fix many an injured back with Pilates movements. Most men cannot do even the begginer/intermediate Pilates moves. Talk about sissies, some of my male students whine like little girls when I put them through there paces. They leave totaly spent, drenched in sweat, breathless, but feel loose, flexible and really good.

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Over the last 35 years, I have investigated many exercise systems. There is always something good in every system. There is nothing magic about Pilates. Joe Pilates didn't invent anything, but he did innovate. I became interested in Pilates system through a client. She was a former proffessional ballerina. She now makes her living as a yoga and Pilates teacher. She came to me to learn kettlebell technique. She wanted to add a more dynamic exercise form to what she was already doing. We shared information on the exercise systems we had mastered. I was immediately impressed with the mat work used in Pilates. I have been to her studio and seen the machines. I personally feel they are not necessary or even desirable. It was Joe Pilates body weight exercises that intrigued me. I had already studied several yoga systems and I saw Pilates as a extension of yoga. Most of the value of Pilates can be had by doing the mat work. It is no substitute for strength work. Pure strength work needs to added in. Steve Maxwell

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I don't have to tell you how serious your injury is. It is potentially life threatening. You could suffer permanent paralysis if you are not careful. Heavy lifting is out of the question for you. Give up any ideas about kettlebells and heavy weight lifting. I have had many badly spine injured clients over the years do quite well with the yogic systems. Great care must be taken in the selection of postures. There are yoga therapists who can create a routine for you. Scott Sonnons Warrior wellness and other materials would be another good bet. Sonnon has some awesome neck mobility drills. I myself broke and dislocated my neck in a serious accident many years ago. I must do my neck mobility drills every day to stay pain free. Even with that, I suffer a lot of pain and stiffness. Check out a Super Slow gym in your area.Many of these gyms take second party payments. Get over any aversion to machine based training. Super Slow when done right is a great tool for overcomming serious injuries and working with disabilities. You can build a strong base of strength and conditioning with super slo-mo chins and dips at home. Add in pistols and you have a very good all around strength routine. Be extremly careful with the chins.keep your neck totally relaxed during the movement. lastly, I would go to a Osteopath or even a certified rolfer. Many have had success with chinese accupunture. Steve Maxwell

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In the United States, there is a strong cultural myth that has been drilled in our heads since birth. That myth is " if one works hard enough and long enough, they can accomplish anything". That myth has done a lot of disservice and ruined the lives of many people. This myth is used by mass marketers to tranquilize people into believing that they can do anything especially if they buy their products. The sirens call in the bodybuilding magazines is one such example. Young impressionable men see a handsome, muscular, powerful model on the cover with an attractive female clinging onto him. Every article screams out, "you to can look huge and powerful, be desireable and get the beautiful girl if you follow the magic routine, buy the magic pills and potions and use our products. In sports and athletics there is much the same snake oil sale going on. The false promises of these companies feed into the great american myth. To get to the elite 5% takes alot more than hard work and dedication. Millions of young men have slaved away at fruitless exercise regimines, wasting time and money only to come away disallutioned without the promised results. This myth is one of the single biggest causes of depression in our society. Every goal starts with a dream or fantasy. To make fantasy a reality, you need a structure of fulfilment. If you build a sound structure, then your fantasy may become a possibility. If even one part of the structure is missing, the possibility diminishes greatly. Once one has some success, then an opportunity exists. For 99.9% of most people, this opportunity is extremely limited. How do we know this to be true? Take the NFL as one example. It could be any major sport. Every kid fantisizes about being a pro football player. His dad signs him up for Pop-warner peewee football. He starts working out with weights. He eats well, takes supplements and does all the things you need to do to get big strong and fast. Later he makes varsity on the highschool team. He does very well and makes the local papers. He gets recruited by a major university and plays for 4 years, setting some school records. He is asked to a NFL combine to be tested by some pro scouts. His dream becomes a reality when he is drafted by the NFL. He goes to his first training camp as a rookie and finds out that his position has four guys competing for it, one of them a three year veteran and all pro. Now, how many guys do you think make it that far? By the NFLs own staistics, maybe one in ten million. Less than one tenth of one percent of the guys who started out in highschool football. Most never even make second string on the college team. They just don't have what it takes. The guys that do make it are genetic phenoms with ability that most can't even imagine. What separated the guy that makes it from the ten million other guys that didn't? They all worked extremely hard, ate the same stuff, did the right things, had great coaching, took the same steroids etc. The answer is superior genetics. Steve Maxwell

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Of course you're right about making the elite ranks of the NFL or any major sport is much more than good genetics. Motivation, obviously good coaching and training and sometimes just plain luck. I never infered that there are not plenty of genetic wonders that are not in the NFL. But, out of the millions and millions of people who started playing football at an early age, only the genetic phenoms ever make it to the pro ranks. Bigger, faster and stronger with great hand eye coordination rule in most sports. These are all genetic characteristics that are inborn. Martial arts are a bit different, especially jiujitsu. There is a wide range of characteristics that allow for all body types to flourish. That's why I like jiujitsu so much. It is a human chess match with tons of stratedgy as well as physical skills. Bigger, faster and stronger doesn't necessarily rule in jiujitsu. The skill component is so high that it can offset physical advantages. But even martial arts have weight classes. The reality is that a good big man will beat a good little man. We also know that if skill and stratedgy is equal, the match will always go to the stronger, better conditioned athlete. But even in jiujitsu, there are genetic phenoms. I train with one of them, Saulo Ribiero. His ability is astounding. Here is a guy that has won an unprescedented 6 world titles and two world submission wrestling titles. He was such a genetic mutant, that for his last two championships, he barely trained. He is lazy by nature and doesn't like training. His wake up call came when he was submitted in the finals by a young upstart. The kid who beat him wasn't even in the same class as far as technical skill. But this kid was in tremendous physical shape and Saulo wasn't. The kid unhustled Saulo and made him so tired that Saulo couldn't defend himself. There is a perfect example of how training and hard work can overcome superior skill. Saulo learned his lesson and now is in superior shape. He realized his genetic gifts were not enough. At his level evry one is tough. Steve Maxwell

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In my role as a fitness trainer, I have to try to steer people toward what I see as realistic goals. Many who come to me have no idea of what they want or where they should be going. Some want it all and right away. Unrealistic goals are what makes people discouraged and quit. I get them to take on easy goals at first and slowly raise the bar as they have success. The same thing happens to young men in sports. Instead of participating for the fun of it, they have illusions of granduer and become quite discouraged when they find out that they aren't so good after all. My role is to not have them try or strive, but to get them playing for the right reasons. being a champion is great, but shouldn't be the reason for playing the game. the game, whatever it is should be done for it's own sake. A lot of kid's have this idea that if they can't excell, they are worthless and want to quit. They should go in knowing the big picture from the begginning. It saves a lot of heart ache. Play because you like it, everything else is icing on the cake. Steve Maxwell

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Your attitude is the 'right' one. You do for the sheer joy of the activity. Did I mention the word quit in my post? Not at all. My point was that few are gifted enough ever to be at the top level of any sport. That should never be a reason for not trying if that is what ones heart is set on. Many who have tried and failed have really bad moods about it. That is really sad. They need to think more like you. The old saying,"you will never know unless you try, but don't quit your day job just yet" is my motto. You missed my point about people being devastated and depressed about failing. I wasn't talking about the NFL, but about false promises being made by the fitness industry. I've personally seen many young guys, mostly teens just spinning their wheels with rediculous routines from the muscle rags. They spend unbelievably time , energy and money with no results. Often they end up sick, injured and eventually quit physical training altogether while feeling very bad about themselves. Steve Maxwell

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Your program looks nicely balanced and well constructed. I like your core/abdominal emphasis. I cannot account for the stinging pain in your chest. That type of stinging pain usually indicates some type of intercostal pull in the ribs underneath the pectorals. If it's sore to the touch, it is probally an intercostal (aka pulled rib) tear. Nothing to do except avoid anything that irritates it. Sometimes these type of injuries take a while to heal. Steve Maxwell

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Gyrene, I like your super circuit very much. Nice combo. If you have any grapplers at your gym, challenge them on this one. This is the one that I used to train an Olympic judo player before the final trials. Few survive three loops. 1. Lifeline heavy speed rope 100 jumps or 50 jumping jacks 2. Hindu pushups on a pushup board 25reps 3. 100lb. sandbag getup without touching the hands on the floor- 10x 4. decksquats 20x 5. bungee cord seinage throws (shoulder throws). Hold the bungee cord in both hands and twist strongly left, then strongly right as if throwing someone over your shoulder. A cable/pulley machine could be used in place of a bungee cord. 6. 24kg. kettlebell swing 20 reps 7. body weight rows using a towel 10 reps 8. leg raises touching the feet to the floor over the head 20 reps 9. back wall walks 10x .Stand with the back three steps from a wall. Lean straight back and walk down the wall with the hands until the head touches floor. Do one reverse gymnastics pushup and walk back up. Thats one rep. 10. kettlebell bear crawl walk for time 1:00 Few make it through two circuits. Consider yourslf in very good condition if you can do three. Steve Maxwell

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A body weight row (aka'reverse pushup') is basically a horizontal pullup. Regular pullups and chinups work through the vertical pulling plane. The body weight row works the pulling muscles of the upper torso through the horizontal plane. They are the exact opposite motion of regular pushups. There are many variations;ie. pronated grip, supinated(curl) grip, elbows flared, elbows tight to sides, bent legs, straight legs, one legged and one arm. The higher the feet are elevated, the greater portion of the body weight is being lifted. The simplest setup to do this fine exercise would be to utilize an olympic bar in a power rack. Place the bar about waist high and lay down on the floor so that the chst is directly underneath the bar. Use a shoulder width, supinated grip and pull your chest to the bar. Keep the legs straight and pivot on the heels. You may have to adjust your body so that the chest touches the bar. If you are not strong enough to touch the chest, the legs can be bent. This unweights the body by throwing more resistence on the feet. The bar could also be raised higher which also makes the exercise easier. I use straps hanging from an eyebolt with a handle inserted to do these at home. I have several hanging at the gym as well. Life Line USA makes a cool door apparatus that is excellent for bdy weight rows. This exercise is a great addition to any routine. Steve Maxwell

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For your next hotel room workout, loop a towel trough or around the bathroom door knobs. Grasp the towel with one hand and lean back away from the open door. You feet should be even with the edge of the door. The legs are bent and rock back on your heels. Now row your chest to the door. The upper back, rear shoulders, biceps and fprearm/grip gets a great workout. It is the perfect maych to the one arm push-ups. Steve Maxwell

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I have been in the fitness industry for over 30 years. I started out while still in college working part time in a gym. During these many years I have witnessed miracle transformations. You must decide right now that you want to get into shape. To quote Anythony Hopkins,"What one man has done another can". Making up your mind is 50% of it. Set up a schedule of three weekly weight training workouts and stick with it. You may be suffering from depression and that is what is keeping you from acting on your goals. You don't have to suffer. There are so many treatments, including exercise, that can help. Do not be afraid to seek proffessional help. I am 52 years old and I feel better than when I was 22. Aging doesn't have to be something you dread. Stay on this forum. There is a wealth of information here. I'm glad you are here. Steve Maxwell

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Proper intra-abdominal pressure is important for injury prevention to the lower back when lifting heavy objects or when quickly moving lighter loads. This pressure can be created by wearing a weight belt. Many feel that the belt becomes a crutch and any improptu lifting done without it may put the belt user at risk. This intra-abdominal pressure can be created without a belt by manipulation of the breath. Before a lift is made, a breath is drawn into the lungs through the nose. This nasal breathing fills the lower lung cavity (plural cavivity) and pushes downward against the abdominal cavity (peritineal cavity). This creates the abdominal pressure that I am talking about. This internal pressure surrounds and supports the lumbar vertebrae. The low back muscles protect the back from the rear by arching the back and keeping it there statically. From the front and sides, the abdominal girdle contracts statically against the inter abdominal pressure created by the lungs. think of it as filling up a ballon in your abdominal cavity. The belly and sides 'pop' out as you take a quick nasal breath. The sequence of breath control for the swing or snatch is as follows; while standing erect, take a quick nasal into the lower abdominal cavity, quickly fold in half as you swing the kettlebell back between the legs. the back contracts statically, keeping the back in a tight arch. As you swing the kettlebell to the chest, a sharp exhalation occurs through the mouth. At this moment, the glutes and abdominals contract as the hipd snap forward. The tension in the abs at the top is almost like bracing for a blow to the mid section. The floor of the pelvis is also pulled up as the glutes contract (anal lock). The above techniques become second nature after a short while. These techniques keep the back safe and injury free. Steve Maxwell

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Brian, I don't know the book or video. You are right about the fact that there is no substitute for live grappling. My gut feeling is that working with a heavy bag would result in negative skill transfer. A heavy bag is so much different than a human body. There are excellent grappling dummies out there that are much more versatile. Steve Maxwell

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Chadick, It all comes back to your goals. I am going to play Scrooge here.Even though I am in the gym business, I would never work out in a commercial gym. I find almost everything about those type of '24' hour places repugnant. That's just me. Even though I keep my gym as diametrically opposed to the comercial scene as possible, I still prefer to workout at home.You have the perfect home gym with your kettlebell. If Santa Claus was really good to you, a second 16 and 24 kg. kettlebell would have been in your stocking. With two kettlebells of the same size, there is virtually nothing that you can't do. If you wanted to work in some heavy deadlifts into your routine, an olympic bar and plates are dirt cheap. You can purchase them at any sporting goods store for less than two hundred bucks. Other than that, why go to a commercial gym? You are merely complicating your workout for no good reason. The beauty of the Russian kettlebell system is it's simplicity. Working out in the AM then driving somewhere to do more makes no sense. If you feel like doing more after your kettlebell workout, then you didn't train hard enough. Mixing and matching like that usually ends in over training, fatigue and injuries. Give Santa the gym membership back or give it to someone else. Better yet, sell it to someone else and use the money to buy another kettlebell. Steve Maxwell

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Buy two 24 kg. kettlebells. Two kettlebells will allow an amazing variety of exrcises. Two kettlebell workouts, using 24 kg., will give even the strongest athletes a challenging workout. If you buy only one kettlebell per weight, you will limited to only one kettlebell exercises. Steve Maxwell

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For an athlete of your size, 16 kg. to 24 kg. range is perfect. Guys who use the heavier bells are specialists. The kettlebell for the specialist is a end unto itself. For you, the kettlebell is a means to end, which is being a better boxer. The extra time and energy that would be required to work up to the heavy bells would take away from what you really need to be concentrating on. That is boxing and boxing related drills. There comes a point of diminishing returns when working past a certain weight or reps. Anatoly Taras, a famous Russian martial artist, felt that fighters below 150 lbs. should stick primarily with 16 kg. and once you can do 50 snatches per arm, the benefits sharply drop. Steve Maxwell

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Ross, Local muscle twitching can have several causes. I also occassionally suffer from this type of twitching in my quads and forearms. Dehydration and mineral imbalances are the usual culprits. If your calcium/magnesium ratio is out of balance, cramps and twitching will occur. Also the potassium/sodium balance can cause muscle cramp problems. If you have been eating a lot of salty foods, you may have a slight potassium deficiency. B-vitamin defficiencies and imbalances also can be the source of this type of twitching. I start to drink more water and make sure my urine is clear at some point during the day. Dark or yellow urine can indicate dehydration. There is a tendency to drink less during the colder months and the dry heat of many homes causes ne to lose more water. It never hurts to take a balanced multi-mineral formula. Minerals are cheap and can be bought at any GNC. A good B-complex with a balanced ratio of all the major B vitamins is another insurance against problems of this type. Steve Maxwell

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Stephen, When my son Zak was little, I mounted a plastic seat on the rear rack of my mountain bike. They make awesome child carriers for bikes these days. The one I had was made by Bell, the bike helmet company. Now that was about 15 years ago. I'm sure that they make even better ones now. The one I had could be clipped on and off very easily from the rear rack. It had holders for the childs feet and legs so they were not exposed to any danger. The sides curved around to protect his arms, hands and shoulders. Of course he wore a helmet as well. The seat worked really well. He would look forward to going out with Daddy for a ride. Usually he would fall sound asleep. The protection was very good. One time , much to my horror, I lost control of the bike and took a spill. The bike fell completely on it's side. Zak was completely protected and didn't suffer a scratch. The way the seat was designed, no part of his body even touched the ground. He was around two and a half at the time. I went on several twenty mile plus rides with him. Your question really brought back pleasant memories. Steve Maxwell

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Craig, The barbell row is a great way to balance the upper shoulder girdle, especially if you do a lot of bench presses. There are several variations of this exercise. I am going to give you the safest and most productive way to perform it. Stand over the bar as if about to do a regular deadlift. Shins should be vertical. Take a pronated grip with the hands about shoulder width. Clear the bar from the floor a couple of inches using a'sitting back' deadlift style.The legs remain comfortably bent, shins verticle and butt back. The lower abdomen actually touches the top of the upper thigh. Your back should be arched and head held in the nuetral position. Don't crain your neck to look up, but keep the head aligned with the body. The angle of the torso should be about a 45' angle. If the grip is the correct width, the forarms will remain vertical and be at 90 degrees with the upper arms at the top of the movement. The bar is lifted slowly, smoothly and with high tension to the lower rib cage. Pause at the top with the bar touching the torso and squeese the shoulder blades together. Lower with the same control to an arms extended position. Avoid heaving the bar and bouncing in and out of the top position. Pausing for a second or two at the top adds tremendous benefit. Using the above technique will force you to use lighter weights. Cheating by rounding the back, using momentum, not touching the bar to the torso etc. will allow you to lift more weight, but at the risk of injury to the low back. By using perfect form, you will ultimately build greater strength. Steve Maxwell

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