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Question
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rocketdog: March 31 2006
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Anyone have B Kubiks new bodyweight program?
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Just curious on opinions/comments of his latest program. Expensive stuff I know but I'm wondering if the material is as good as his Dino Training book.
Thanks
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Answer
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Steve Maxwell: April 01 2006
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Brooks organizes his material very well and offers tons of different routines including some specialization routines for various body parts using simple equipment. All in all it's a very good book. As far as price, each person has to determine value and worth. If Brooks believes his material is worth a certain amount, then the buyer must decide if he agrees. If not,simply don't buy it. It is pointless to complain about price because it's all about percieved value.
Steve Maxwell
http://www.maxercise.com
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Question
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SSGGLASS: March 31 2006
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Putting it all together-all patry memebers, please throw in your two cents
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I am currently in information over load, as my huge shipment of 12 DVDs arrived last week from DD. So much information thrown at me, it has left me with 10,000 ideas, and twice as many questions. the biggest one is this,
How do i put it all together-RKC, super joints, relax in to stretch, my standard running that i have to do, resilient (The best DVD out of the bunch IMO) and some H2H?
What do you think?
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Answer
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Steve Maxwell: April 01 2006
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You are not alone in suffering from information over load. Select what is imporatnt to you in the domain of fitness. As a military man, the ability to run, strength/endurance and agility/mobility would be at the top of the list.Joint mobility could be done every morning along with some kind of run. Later in the day, a kettlebell workout could be rotated along with some body weight stuff. Change exercises every four weeks and constantly rotate your favorite exercises. It all comes down to what you want to be good at, what you enjoy and what you will actually make yourself do.
Steve Maxwell
http://www.maxercise.com
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Question
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Viktor: April 01 2006
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Body weight question for Steve Maxwell (long)
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Steve,
With the mention of Brooks Kubik’s and Brad Johnson’s books, I thought I might ask you a few things about bodyweight training since I know relatively little about how to do it effectively (other than push-ups and pullups). For me, it would be an ideal compliment to kb strength training because of the types activities I engage in, but before I get started, I wanted to investigate the practicability of what I’m thinking about doing. First of all, on Kubic’s website, I noticed a picture of him climbing up two ropes. What is the initial investment on a bw gym, is there a lot of overhead involved or can one do it in a pretty tight space – do I need equipment such as ceiling ropes, rings, and the like? Right now for example, I do pushups using kettlebells as handles to mimic the instability of the rings simply because I don’t have the space to hang rings. I have always been interested in finding out the proper technique and equipment for doing the types of work that the famous climber John Gill did, who incorporated a lot of the strength components of gymnastics into his routine to pioneer moves on rock that were before thought impossible. Apparently, a lot of what he did (one arm levers, for example) could be executed on relatively ordinary equipment, but it also required proper training, which short of enrolling in a gymnastics course, is hard to get. Most gyms won’t start people my age because of liability issues, though I have had some very basic instruction. How much of Kubrik’s program is borrowed from gymnastics and what’s the learning curve? Is it something any average Joe could pick up and start using? Also, in contrast with say, works by Brad Johnson, is there anything in particular I can’t get through other sources?
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Answer
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Steve Maxwell: April 03 2006
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All you need is an Everlast or Doorway Gym pullup bar. Theses are nifty gadgets that lever into the door frame and can be installed or taken down instantly. They are both resonably priced. The other piece of equipment is the Lifeline Jungle Gym. it a set of adjustable handles on a long strap that can be attached to a door or used with your pullup bar. The Jungle gym is great for dips, body weight rows, pushups and can be adjusted for chinups. To round out your home gym, buy a pair of sturdy pushup bars or parallettes. These can be used for various front support positions such as an L-seat, front lever progressions, hand stands and planches. Thats it, three pieces of apparatus for under a $100. Buy Brad Johnson's training guide from Iron Mind, Pavels Naked Warrior from here to start. Later, budget permitting, Kubiks book is a worthwhile buy. It has tons of great exercises and lots of routines.
Steve Maxwell
http://www.maxercise.com
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Question
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Rob Lawrence: April 03 2006
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Outdoor chin and dip stations ... ?
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Spring is here and I'm looking to put outdoor chin and dip stations in my backyard. I may custom-build if that's the best option, but can anyone suggest a good commercial option? I'm looking for something to set in the ground with concrete etc.
I googled "commercial jungle gym" but sometime between my childhood and now "jungle gym" started to mean "a bunch of dumb pulley machines with a soft-grip mullet pullup bar in the middle."
Rob
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Answer
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Steve Maxwell: April 03 2006
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the galvanized steel plumbers pipe. I put up an awesome pullup bar in my backyard made from plumbers pipe. It was cheap and very sturdy. I measured and laid it out so that when standing flat foot with arms raised, the bar would be just out of reach of my extended finger tips. For every three feet above ground, bury the pipe one foot. I simply dug the holes accordingly and threw in a bunch of Quick Crete that requires no mixing and voila, a tailor made pullup bar. For dips, hang some rings or tactical rings from the bar. Don't leave the rings outside because the nylon webbing rots out in the sun. I hung a permanent set of rubber coated rings on stainless steel chains from my rope climbing tower. For heavy weighted dips, I bought a cheap tubular steel dip stand that I just spray down with Rustoleum each spring and fall. I don't have to anchor it or cement it is plenty sturdy.
Steve Maxwell
http://www.maxercise.com
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Question
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Rob Lawrence: April 03 2006
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Outdoor chin and dip stations ... ?
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Spring is here and I'm looking to put outdoor chin and dip stations in my backyard. I may custom-build if that's the best option, but can anyone suggest a good commercial option? I'm looking for something to set in the ground with concrete etc.
I googled "commercial jungle gym" but sometime between my childhood and now "jungle gym" started to mean "a bunch of dumb pulley machines with a soft-grip mullet pullup bar in the middle."
Rob
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Answer
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Steve Maxwell: April 03 2006
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The side pipes are plenty strong enough.I used three 3" pipes connected with 90' elbows. I didn't mind the thick bar in the middle; better for grip work. I could have used reducer elbows for a smaller diameter middle pipe, but it's no problem. The thicker bar knocks down the rep numbers a bit, but no big deal. If you opt for wooden posts, make sure to use pressure treated wood or the posts will rot under ground.
Steve Maxwell
http://www.maxercise.com
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Question
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Thunderfoot: April 04 2006
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Anyone ever try something like this?
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Neat little drill I invented, might be useful for grapplers or wrestlers - I call it the shoot-snatch. With a light bell, start to swing like you are going to snatch it, but explosively push off the leg on the side you are snatching with as if you are shooting in for a take down. The trick is to get under the bell so you can punch your hand through and finish overhead at the end of the shoot, then stand up and repeat. It took me a while to get this down as I have no real formal grappling experience. But after a while it was fun shoot-snatching through my backyard! Grapplers try this and see what you think.
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Answer
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Steve Maxwell: April 04 2006
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Sorry to rain on your parade, but I doubt if there is anything new under the sun, especially when it comes to exercise.Anything that can be thought of, someone has thought of it before. What usually is novel are combinations of different training systems and routines. I have many pictures of old time athletes doing dumbbell swings with a split or lunge style. A few here have posted about the same with kettlebells. It's definitely a good movement with a lot of fitness benefit. As I write, I have an old 1940's Strength and Health magazine with a picture of the late, great John Grimmick doing a split swing with a heavy dumbbell.
Steve Maxwell
http://www.maxercise.com
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Question
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PursueExcellence: April 11 2006
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Can you help me with this injury
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A couple weeks ago I was doing some one-legged squats (or I should say trying to do them). I stopped when I felt pain in my lower left leg. That leg's been hurting ever since. I don't know what to do about it or whether I was doing something wrong with the squat to cause this.
It seemed like it was getting better but just a couple minutes ago I was walking around the office and I felt this sharp pain go through the injured muscle. It was pretty bad. If the wall hadn't been there I probably would've hit the floor.
You should also know that I've struggled with shin splints and stress fractures anytime I try to get into running.
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Answer
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Steve Maxwell: April 11 2006
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I am assuming that when you say lower left leg you mean the shin area. The muscles running up the shin work as stabilizers during one leg exercises requiring balance. If these muscles are weak or tight, then they can cause trouble. I suspect that they are both in your case. Tibial dorsi-flexion with a DARD, or the Formulator or a standard leg curl machine can be a great help. You also must stretch the feet by kneeling on the floor with the butt to the shins. You may not be able to get the butt to the shins in the begginning; just keep at it every day until you can. This type of foot and ankle flexibility pays big dividends in athletic performance.
Steve Maxwell
http://www.maxercise.com
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Question
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Rooster: April 11 2006
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Pistol variations......
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Does anyone know or can suggest a way to increase leg strength for crashed knees with bodyweight exercises? I'm thinking of experimenting with pistols but not going all the way down. I wish i could, but my knees and doc won't let me.
I'm wondering if standing on a block or step with one leg and squatting as far as I can with while holding a dumbell or kettlebell will help develop some leg strength.
My dream of doing heavy squats and clean and jerks with a barbell are out, but I still need some leg strength. That would actually help with my knee problems.
Rooster
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Answer
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Steve Maxwell: April 11 2006
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The Air Bourne lunge makes a decent pistol substitute, especially because of your knee problem. Unlike the pistol, where the non-exercising leg is held out in front, the non-exercising leg is bent, heel to butt and held slightly behind the working leg. The exercsie is performed like the pistol by sitting back and bending the leg while attempting to touch the knee of the bent leg to the floor. The torso should lean forward at about 45 degrees. The working leg doesn't bend past parallel as the knee of the non-working leg prevents going down any further. You get a nice hip flexor stretch at the bottom and the glutes and hamstrings get a great deal of work.
In the begginning, hold onto a pipe or pole for support and practise lowering down until the knee cap gently kisses the floor. Make sure to track the knee over the index toe. As you get the knack and build your strength and balance, wean yourself off the pole by using only one hand, then fingers and eventually you can do them free standing. In the begginning, bodyweight will suffice.
Steve Maxwell
http://www.maxercise.com
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Question
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Tomas Johansson: April 13 2006
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pistol form
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I'm not that strong (actually weak) on deadlifts and squats but the pistols I have always been able to do without any practice.
What I was thinking is maybe I do something wrong since I don't find them so hard. I do them whith medium tempo, try to keep pressure in my body but my lower back get rounded at the bottom of the movement. Is this due to some inflexibility or is it normal, from what I have seen on pictures and video clips others backs also gets rounded so maybe it's the right way, just wanted to check.
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Answer
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Steve Maxwell: April 13 2006
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Because the spine is not being loaded (weight on the shoulders) a rounded forward bend of the torso is fine. In fact it is neccessary for balance so you don't fall backwards at the bottom.
Steve Maxwell
http://www.maxercise.com
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Question
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jay1000000: April 16 2006
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Greg Ellis kind of has a gut. Is his program any good?
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I was looking at some of the older posts on the forum about Greg Ellis and his amazing fat loss program and how he claims to know so much on the topic. Well I went to his web site and looked at some of his pictures. I have to say that I was not impressed. I mean he does look good for 55 but for what he was claiming in some of his posts I thought that he would look more defined. My dad is also 55 and although he is not as muscular as Ellis his stomach is more defined and he just does moderate exercise without dieting. Is there an explaination for this? I am in no way trying to offend Greg here and I do think that he looks good for 55 but for some reason I am not impressed. Just look at his stomach in some of the pictures. So my question to the forum is, how effective is this program for anyone that uses it. I am looking to be a little more muscular but I also want definition.
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Answer
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Steve Maxwell: April 17 2006
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Look at my abdominals on my DVD, Kettlebell Back, Abs and Core. My abdominal definition was the best it has ever been. I was shredded. I followed his diet to the tee. I've been on Dr. Ellis diet for around 15 years now and it has never been easier to stay lean year round. In person, Ellis is very defined and muscular, certainly a great role model for men over 50.
Steve Maxwell
http://www.maxercise.com
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Question
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SeanWilliams: April 24 2006
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Com. Pavel, Steve Maxwell and others, opinion please
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Com. Pavel (and others) what do you think of this device?
http://www.powerlung.com/
Useful for advanced power breathing? Or just a gimmick? Spirometry is used to help patients' lung capacity post-surgery, and also has been cited by divers as having some value in increasing lung capacity. Any thoughts?
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Answer
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Steve Maxwell: April 25 2006
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In any endurance activity, the weak link is never the lungs or the heart. The weak link is always the inability of the muscls to process energy at the cellular level. Muscular inefficiency is corrected by doing the activity that one wishes to improve upon. Even if it is possible to increase the lungs capacity, the extra oxygen couldn't be utilized anyway by the less efficient muscle cells. In the case of the Navy Seal (above) breath holding for long periods of time could be enhanced by the use of the device.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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NekidWarriorPaul: April 25 2006
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Rest and Recovery Options
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Ive finally got rid of that pain in the neck job.
I would lift and move units about 1200lbs, with the help of another person, and my joints and tendons have been screaming at me. Waking up with stiffness, soreness in my wrists, elbows, knees, shoulders, colarbone area, and even my lower back.
I want to get back to lifting my KB and other activity but feel I must take time off as if I just got done with a program and need rest.
Any opinions on what I should do to get ready to "start over??"
I was thinking some SuperJoints and mobility in the mornings. Some Jump rope or running and some RelaxIntoStretch later. How about tempering, or detox(laxative? fasting? sauna?) for 2 weeks or 1? 8kg KB exercises or co,plete rest
Thanks,
Paul.
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Answer
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Steve Maxwell: April 25 2006
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The problem with complete rest for that length of time is the loss of valuable muscle, strength and conditioning from dis-use atrophy. I propose light training with an emphasis on mobility to help heal your aching joints. each AM, rise and douse. Then do a complete joint mobility recharge workout for 30 minutes. Have a light breakfast and go for a 3 mile walk while performing deep breathing. At the end of the day, take a sauna (preferably infra red) and stretch. Finish with another cold water douse. eat very sparingly and light to facilitate the cleansing effect of the program. This is a very productive regimine. Stick with it for two weeks. You'll feel great.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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Joe K: April 28 2006
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Baseball/Hitting for Power
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This question is for Pavel. Pavel you talk about Hill's Tension/Velocity curve in your book and how it relates to speed and strength sports. I am having trouble with hyperflexibilty, while it helps my swing it hurts my throwing, I have no idea where the ball is going when I throw it. What can I do to correct this problem? Lifting, plyometrics? Also should I be doing medicene ball training or lifting? Just a little confused right now. Power to the people training? It just seem to me that Hill's curve basically says that flexibility is basically all that aids speed.
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Answer
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Steve Maxwell: April 28 2006
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Joe,
You are over thinking the situation. Strength and conditioning exercises merely make the musculature more efficient through increased strength. Exercise does not increase skill. Skill is improved by practise or 'skill rehearsal'. An exercise can only hurt your baseball skill of throwing and hitting if you do not get enough rest between your skills practise and your strength training session. Four to eigth hours is ideal. All the exercise in the world will not improve your skill at throwing or hitting a baseball without spending the requisite time on the field. I am currently working with a pro baseballer and he is having a great season thus far. The pre-season kettlebell and clubbell work had a lot to do with it.
Steve Maxwell
http://www.stevemaxwell.com
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