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Question
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WxHerk: July 07 2006
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Ladder Question
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I'm 42 yrs old, 6' 217 lbs, w/ enough fat that I should be about 200 lbs.
Been using KBs on and off (mostly on) for 3 yrs, laid off from last Aug 'til this mid-March thanks to Hurricane Katrina. Anyway:
I've been doing 4 ladders of 1, 2, and 3 reps with two 32kg KBS of
clean/squat/press, cleaning the KBS each rep. I follow this with 5 reps, then 4 reps of the same exercise. I feel I'm taking too much rest between ladders, though; about 3 minutes. From what I understand I should follow the 3 rep set with just enough rest to accomplish 3 reps, then start my next ladder.
Should I back off to 1/2/3/4/5 ladders with 2 24 kg KBs with the prescribed amount of rest? Or am I fine doing what I'm doing?
My goal is to strip off this fat and should a little more muscle appear I'll certainly not shed any tears.
Thanks in advance. This site is phenomenal. I rarely have to post since just about every question I could have is covered by people who know a lot more than I ever will about this.
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Answer
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Steve Maxwell: July 08 2006
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This will amp up your conditioning and jack your metabolic processes. One rep= 5 sec., rest=5 sec./ 2reps=10 sec., rest=10 sec./ 3reps=15 sec.,rest 15sec. etc. You will have to go down in KB size. you may even have to use 16 kg to get through the first few times. My favorite way to do this workout is with a partner. My work is his rest/his work is my rest. In this way you do not need a clock to time the workout. Keep moving for at least 20 minutes. You may opt for two different ladder exercises, each one done for 10 minutes.These are soem of my favorite workouts.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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MikeW: July 08 2006
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Marc M: Strength/Endurance Template and the Maxwell Challenge
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Marc,
A question about Pavel's template that has 4 training sessions a week: a strength day followed by an endurance day; then a day or two rest, then a strength day followed by an endurance day. Where would you put Steve Maxwell's challenge workout? A strength (grind) day or an endurance (cardio)day?
If you did the Maxwell challenge would you do any other pressing or squatting (front squats, pistols, etc.)? I've had good luck with the DOE manmaker but the Maxwell Challenge hits a different kind of endurance than the extended snatch or swing sets do.
Thanks,
Mike
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Answer
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Steve Maxwell: July 08 2006
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Doing a strength based workout Monday, rest or joint mobility on Tuesday, strength/endurance on Wednesday, rest or joint mobility Thursday, Strength workout on Friday, rest/jm saturday, strength/endurance Sunday etc. That would give you more recovery time. The rest days could include walking, recreational sports, strectching, joint mobility etc. It is always better to lean toward more recovery time than less.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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Tim7: July 09 2006
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Question for those who attended the June RKC Cert.
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Congratulations,
I was wondering about those who had a chance to use the new Russian Reds and what your thoughts were on them. How would you rate the overall quality of them and what differences did you see between them and the Kettlebells made in the U.S.?
Many Thanks,
Tim
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Answer
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Steve Maxwell: July 09 2006
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I saw no difference other than the finish. They were much smoother and felt very good. The only thing to see is how that enamel finish holds up. I plan on buying a bunch of the 12's and 20's for my classes when they come out.
Steve maxwell
http://www.stevemaxwell.com
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Question
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cannavaro: July 09 2006
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EDT in a nutshell?
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Can anyone briefly explain the principles and practise of EDT for me.
I understand Ethan Reeves density training- are the two similar or comletely different?
Thanks in advance
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Answer
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Steve Maxwell: July 09 2006
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There are several versions of EDT, as there are several ways to do ladder sets. There is no one 'right' way, but there are severalright ways to get the job done. This is the 'Maxwell' method that I have used to successfully increase many a young man's and womans chin up ability. Of course it can be used with any exercise. With all fitness principles, the idea is to slowly allow the body to adapt to ever increasing loads or increases in work capacity. If the increase demandsare to much, the body shuts down. It does'nt adapt or even worse gets sick or injured. EDT is a way of goading or 'tricking' the muscules into getting stronger with small incremental demands. There are three ways to increase physical performance, weight, repetitions and time. When using time as a factor, increases occur in three ways 1.when more work can be completed in the same time 2.the same ammount of work can be completed in less time 3.work can be done for ever increasing time. EDT uses time as a factor in exercise. I will use the chin up as an example. My way to increase chin-up ability is to find my current max. Let's say 10 reps is your absolute max and not one rep more. Multiply 10 by 20%which is two. Add that to your current max which gives a goal of 12 reps. That is my new goal-12 reps; a twenty percent increase in chinning ability with my current body weight. Too many guys make the mistake of selecting goals that are way to high. The body can only make small adaptations. A 20% increase is very realistic and doable. Most guys attempt goals that are way to high and the body cannot addapt (note that begginners can make huge gains for the first few months, but after that, gains slow down or come to a screeching halt). To start EDT, divide your new goal by 3. That means that you will do 3 sets of four reps. Use a big clock with a sweep hand. At the top of each minute, do 4 reps. Every other time that you train chinups, take 10 seconds off between sets. That means that by the 12th chinup workout, you should be doing your sets with 10 seconds rest. The 14th workout go for an all out set. You should be able to make 12 reps. You now repeat the process using your new total times 20% times 12 reps. Add the 2.4 to 12 for your new goal 14.4. Divide by three and start the process all over again, doing 5 reps at the top of each minute for two sets and 4 reps for the third. In 12 workouts go for the 14 reps.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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atf: July 10 2006
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Kettlebells for JHS kids. A question for Steve Maxwell
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I initially asked Pavel this question, and he and others on the forum recommended I ask you instead. It makes sense since your son also started training at an early age. I’m an English teacher in Japan. Our Judo coach has shown some interest in applying kettlebells and other strength & conditioning methods to his kids Judo training after seeing me bend nails, doing windmills, and constantly going on about kettlebells. This is a junior high school so the kids range in ages 12-14. They are well trained with judo but their strength might not be well developed. The coach wants to integrate strength and conditioning into their regular training without them losing sight of their judo training because they have to compete in a few months time. My questions are as follows:
1. What size kettlebells do you recommend these kids start with?
2. What other strength and conditioning methods can they utilize that deliver quick and effective results?
Your feedback would be greatly appreciated. Thanks.
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Answer
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Steve Maxwell: July 10 2006
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One of my former students, Yasushi Miake, 5th dan judo, two time world Greco-Roman wrestling champ, trains with kettlebells. He is teaching submission wrestling and judo some where in Tokyo. He learned BJJ and kettlebells while living here in Phila.
To answer your question, it all depends on the size and strength of the child re: KB weight. Err on the side of lightness if the child is 12 or under. Stress technique and form and mix in plenty of body weight exercises. For young teens, 12 kg for small frys and 16 kg for larger kids. Work on cleans, presses, bear crawls, getups and tons of swings. Add pullups, chinups, rope climbing, many variations of pushups, situps, leg raises, partner carrys, long jumps on one or both feet, sprints and lots of animal crawls. Make everything a game and offer ample rewards for participation, not necessarily achievement (which connotates pressure to perform). Bribes work well with kids for motivation, use them often. Soon as it becomes drudgery or routine, they'll quit. Keep it fresh.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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Will WilliamsRKC: July 13 2006
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Philly Suburbs on FIRE!!! (not really)
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Answer
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Steve Maxwell: July 13 2006
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I get inundated by calls all the time of perspective kettlebell clients from ou on the Mainline and I am always happy to refer them to your capable hands. You are cordially invited to my masters class on sunday, 11:00 AM. Check out the link below.
Steve Maxwell
http://www.stevemaxwellworkshops.com
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Question
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killer_kicks88: July 14 2006
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how to counter the swing?
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how do i work the reverse motion of the swing in a high rep explosive manner?...swings are great, but in grappling i also use a snap down/head snap a lot and it would help to have great explosive strength here...what do i do?
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Answer
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Steve Maxwell: July 14 2006
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Andrey Brenner, 5 x Ukraine and European free style wrestling champ, showed me his AB band system. He said that a lot of the eastern blockwrestlers used the bands almost exclusively to maintain conditioning during season. The bands are extremely useful and versatile. I have adapted them for BJJ and created many drills that have proved useful. The bands lend themselves very well to the movement that you mentioned.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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SSGGLASS: July 15 2006
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Has any one seent he rope training John Brookfield has on his web site?
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he has thick 25-30 foot sections of rope. he ties them off and walks down to the other end and moves them around in waves and that sort of thing. he says it is a smoker for the grip, and that is coming from the strongest hands on the planet! looks interesting, i do not have the set up for that sort of thing, but still a cool idea
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Answer
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Steve Maxwell: July 16 2006
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John and I were part of a group of speakers invited by Ethen Reeves for a weekend strength and conditioning seminar. John introduced his rope training techniques to the public for the first time. One word, brutal! he made it look so easy, but it was anything but. It has a lot of applications for wrestlers, judo men and jiujitsu players. Amazing how quickly the grip, forearms and upper body got fried. Cardio wise, it really elevated the heart rate. Good stuff.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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Shawn M: July 15 2006
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Testosterone and GH administration....Unbelievable
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My dad is 75 years old. Been taking Test and GH for 6 months (prescribed by a longevity MD) I cannot belive how different he is, it is almost disturbing. He says he feels better than he did when he was 25. Bought a convertable, has started swearing and doing things he NEVER did before, including generally being more obnoxious and unpredictable. Since I was not born until he was in his 40s at which time he was a marathon runner and probably had very low T (as reported by the wives of the running club)
You know those prostate drug/viagra type commercials where you see seniors acting crazy and jumping around? Well that is what is happening.
I do not really get along with my dad and his new identity is not helping anyone but he sounds like he has really rediscoverd life.
I just had to share this because it I have no doubt now that T levels have a great effect on personality...as to weather this is uncovering the best in my dad as a 25 year old or kinda over the top I do not know...and how much the GH or the T are moving this change I do not know as he will not share dosage info (other than it cost 1500$ a month to feel like you are 50 years younger)
This is just really really strange/disturbing and I have to write this.
Well, I belive every word Mike M has written and all the kooky articals at T-nation about T's effect on the brain.
If your T is low, I would talk to Mike or really look into hormonal replacement...long terms effects? Is the GH going to hypertrophy his organs etc? I dont know how much he is on, but it is pretty clear he is not going back.
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Answer
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Steve Maxwell: July 16 2006
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is that once one goes that route, the body completely shuts down any natural production. This becomes irreversable. Many complcations also arise. In studies done with senior populations, most had to stop HGH treatment because of excruciating carpal tunnel syndrome. It was also reported that internal organs grew disproportionally, cancer cells enlarged and spread and heart function was affected. All the participants had to stop the treatment. Replacement therapy is still very new and no one really understands the ramifications at this point. I personally feel that at the tender age of 53, that I want to explore ways to aide my body in continuing to produce it's own T and HGH. I want to know why the body stops production in the first place. Many feel that aging is a disease and can be treated. In the lab, cells can be kept alive indefinitely. There are many therapies including diet, exercise and supplements that keep a man young without the need for extremes such as expensive hormone replacement. Talk to me in ten years and I may change my tune, but for now, my program is working well.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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Bleedthrough: July 16 2006
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How long for static holds?
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How long should a static hold be held for strength? It's 1-6 reps for strength, what's the equivalent?
Thanks.
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Answer
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Steve Maxwell: July 16 2006
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Skiing ,for example, requires a lot of static strength in the upper thigh and hip area. A skier must be able to hold the tuck (deep squat) to remain aerodynamic through a down hill run. Skiers wil do static squats up to 5 minutes! Grapplers need a lot of static strength in order to hold positions, secure holds or apply submissions against their opponents, sometimes for prolonged periods of time. In many sports, some muscle groups are used continuously in a static manner. In Jiujitsu, the grip is almost constantly taxed in a static manner. Having good static hand strength for a prolonged period of time (strength/endurance) can be the difference between victory or defeat. Cycling is yet another example. In both road and especially mountain bike riding, the upper body grasps, pulls and holds onto the handle bars sometimes for hours. Rocking climbing, windsurfing, competitive sailing all require tremendous static strength in the fingers, hands, wrists, forearms and upper body. So how long you hold a static contraction all depends on why are you doing it, what are the demands of your sport and what weaknesses are you trying to address. At Maxercise, I have some of my grapplers hold certain static contrations up to three minutes! A side benefit is the way prolonged static training builds mental toughness and pain tolerance.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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alabamaalex: July 19 2006
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Question for Steve Maxwell
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Is it OK to lift kettlebells with an arm thats still hurting from being arm barred last night?
Thanks
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Answer
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Steve Maxwell: July 19 2006
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On a ten point scale, with 10 being the worst pain you ever felt in your life, keep all exercises at a managble 3. If the exercise is at level 3, then go to it. If it is above, be smart and don't do it.
Steve Maxwell
http://www.stevemaxwell.com
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Question
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mikey_fazed: July 23 2006
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DL Beginner Form Help
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Hi there,
I just started barbell deadlifts as shown in PTP, I have a question on form.
For the first 6 inches off the floor, I feel like my lower back is doing 95% of the lift, not feeling a lot in the hip or hamstring area. Is this right?
Once I get the bar about 6 inches off the floor, I can do the hip drive as prescribed by Com Pavel, and it feels right.
My main question is - for the first few inches of the lift, where do you feel the most workload? Is it in the lower back?
Or is my form just messed up?
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Answer
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Steve Maxwell: July 23 2006
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You'll be okay. A big part of protecting the back is to 'pressurise' through abdominal breathing, holding the breath and creating lower abdominal tension. This will stabilize the low back and greatly increase back stability. Because you are new to the deadlift, it is highly likely that the nerves and connective tissue in your low back may be highly sensitized. Your low back muscles (erector spinae) may also be the weak link in the lift, therefore you will feel the back muscles a more than other groups. Follow the directions in PTP to the letter and your low back will strengthen and will no longer be the weak link. On a ten point scale, with ten being the worst pain you have ever experienced, keep any low back (or any joint discomfort) during exercise at a managable three.
Steve Maxwell
http://www.stevemaxwellworkshops.com
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Question
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Firedawg33: July 25 2006
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Gettin started in jujitsu or judo (long)
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Comrades,
Just wanted to get some advice on getting started in competitive judo or jujitsu. Unfortunately, I am getting older (33 yrs old) and the recovery between workouts is not what it used to be. I come from a wrestling and gymnastics background. I have been following this forum for about 3 yrs now and the training advice has been awesome. I believe I am in the best shape of my life (better than my wrestling days)due to KB, Bw drills, PTP and strict food consumption (no junk). If there are any grapplers out there (I know there is), what advice would you give? How to get started, choosing instruction and finally balancing that w/ family and military life. Any advice would be great! Thanks and train hard!
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Answer
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Steve Maxwell: July 25 2006
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33 is still young. Keep at the joint mobility on a daily basis and you will stay that way. Alternate hard practises with easier ones. You can train daily, but not hard. Keep the hard training to around twice per week. On the other days, train light to moderate. Light training might entail just drilling moves, joint mobility and stretching. Moderate training would be working with resisting opponents that are smaller, weaker and less skilled than yourself. It is like a form of drill and will allow you to perfect your timing against resisting partners, but still be successful. Hard training is when you get your ass beat by going against the toughest guys in the academy. Here you will learn by your mistakes and see what your weaknesses are and how to correct them. This would be the ideal way to train for jiujitsu. Supplementary training should be minimal, especially in the beggining, because of the strenuous nature of this type of grappling. Your body will have to adapt and you will learn how to relax and not use up so much energy. As your skills increase, jiujitsu will become less exhausting and you can add back in supplementary strength training.
Steve Maxwell
http://www.stevemaxwellworkshops.com
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Question
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richards79: July 25 2006
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First post, first question.....and hello.
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Hello,
On Sunday night I brought Pavels' Naked Warrior and started my attempts at the first one arm pushup and pistol. My question is, prior to this I had been training with Matt Fureys high rep stuff, pushups, chest expander cable and a pull up bar and Hindu squats.
Q. Can I incorporate pullups into daily routine e.g - last night and tonight did my one arm pushups (well,standing up ish using a chair under my hand) did four sets yesterday and three today, followed by four sets of low rep 2-4 pullups with a weighted rucksack yesterday and three sets of 3-4-5 reps today with just body weight. (Have been doing pistols seperately at intervals throughout the day)
So, Is it okay to incorporate this other exercise into the daily routine.
Is it advisable/okay to incorporate some dumbell shoulder presses into the week when Pavel suggests only the two exercises ( I intend getting a kettlebell or two when finances permit, but in the meantime will have to make do with dumbells)
I would appreciate any routines that people recommend (using one arm pressups/pullups and dumbells as kettlebell substitutes), and whilst I have no intention of questioning the great Pavel, I guess I would just like reassuring of his pressups/pistols every day except Sunday techniques as to me this just sounds so alien!!!! I understand the concept of knowing myself when to train and when not too, but I would just like some reassurance.
Any advice would be appreciated.
Thanks,
Simon
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Answer
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Steve Maxwell: July 25 2006
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Welcome Simon. I combine the high rep Combat Conditioning with the lower rep NW stuff all the time. You definetly need some type of pull to balance the pushups. I like one arm body weight rows. I do these on a 1:1 ratio with the OAPs. Until you get your kettlebell, try handstand holds up to a minute for the shoulders. If strong enough, do handstand pushups. I alternate high rep workouts with low rep workouts. The GTG technique of daily training with repeated sets throughout the day is only meant to be a short term workout-- a few weeks at most. Here is one of my favorite NW workouts that places an emphasis on conditioning as well as strength.
Do as many rounds in 20 minutes of 5 pistols (right/left), 5 OAPs (right/left) and either 5 one arm body weight rows or 5 off set chinups (most of the work done with one arm). With the off set chin ups, you do 5 on each side as in the OAPs and pistols, but the one arm aides the other. I usually use my index or middle finger of the assisting arm in a pullups fashion, while doing a chinup with the opposite arm. Sometimes I will do my left side first (OAPs, pistols, OA rows or off set chins) then my right side. Sometimes I will put a set of Janda situps in the circuit and even the back extension on a 45' back extension apparatus. These type of circuits give you the benefit of heavy low rep strength training, but also give a great cardio conditioning workout, especially if you take no rest between exercises or circuits.
Steve Maxwell
http://www.stevemaxwellworkshops.com
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Question
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rtano: July 26 2006
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Q for Steve M about NW
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This is a question for Steve Maxwell but if anyone else can explain it, go ahead.
In another thread you stated:
"The GTG technique of daily training with repeated sets throughout the day is only meant to be a short term workout-- a few weeks at most"
Why's that? I thought you could to that routine for ever. Never read anything in the book that you are supposed to quit it in a couple of weeks.
/Richard Tano
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Answer
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Steve Maxwell: July 26 2006
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GTG is a great technique that was developed to help get one get off a plateau by manipulating the volume of work. I'm talking daily practise of multiple sets throughout the day, done every couple of hours. The program design is to promote maximum nervous system developement and maximize the skills required for the movement. But the nervous system does not have infinite ability to develope. The technique will only take you so far. Once you plateau, usually after several weeks to a couple of months, then another training stimulus should be applied. That's why you need to test yourself every week or two on an all out maximal set to see if you are progressing.
Steve Maxwell
http://www.stevemaxwellworkshops.com
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Question
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Mercer: July 28 2006
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ETK on pistols question
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I've been using the ladder approach from ETK to train my pistols and have made some good results. However, it seems like I've hit a bit of a plateau and was wondering how I should deal with it. This weeks I did (1, 2) * 5 on Monday, (1, 2, 3) * 5 on Wednesday but at the gym today, I attempted (1, 2, 3, 4) * 5, managed 3 ladders and had a bit of trouble getting up the stairs. For the following weeks, should I repeat the same routine that I tried this week until I can do (1, 2, 3, 4) * 5, or should I use a different strategy?
Thanks
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Answer
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Steve Maxwell: July 28 2006
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The reason that you were so sore was you increased your volume from 30 reps to 50 reps. Wow, that's a pretty big jump! Try 1,2,3,4,5... then 1,2,3,4... then 1,2,3... then 1,2... then 1. That's a 35 rep total and a more modest jump from your 30 rep total.
If you can make this sequence, go to 6 as your top number on the first ladder and reduce the top number by one rep each succesive ladder. That would give you a 41 rep total.
If you want to keep the reps low, then do weighted pistols in the 3 to 4 rep range.
Steve Maxwell
http://www.stevemaxwellworkshops.com
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