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

Yesterday during physiotherapy class we were asked to demonstrate the half squat. Of course, as an RKC of good standing i showed the class the classic box squat. Everybody was surprised like i was an alien. We were actually taught to squat with knees forward and back vertical. Another time i was taught that the proper way to bench is to keep the back flat. WTF. How come this kind of things still exist among people "in the know"? I can think of a few reasons why: -They are not aware of the right techniques. -They know the techniques of the greatest lifters in the world but are too proud to admit they are wrong. They think they are right. But for me, i believe whoever can prove their methods on the platform. Period.  

I might be remembering wrong, but I think I come across a lot of bias among certain crowds that are against spotters helping weightlifters lift the weight. Saying along the lines 'if I can't lift that on my own then I don't want to lift it at all'. I don't really see the problem. There's potential for abuse and cheating, sure, but there's definately some use. A good example's here: http://www.muscleandstrength.com/articles/advanced-training-techniques.html Assisted reps are basically like weight stripping combined with heavy negatives that you can't complete at higher weights! It's just less numerical and more instinctive on part of the helper. The only thing should be, is that every time you be told how many reps you completed solo without being touched by a spotter. You record those too, but both sets of data would be good for gauging progress. Sans partner should be the ones you use to boast records, with partner is a gauge of how many extra reps or heavier weights you need to train, compared with your advancing solos, to figure out what stimulated them. 

i want to get very flexible - van damne type. im about avergare flexibility right now. what do I need to do and how long till Im very flexible? also for strength. im going to be working on shoulder press, squats, deadlift, pullups mainly to increase strength right now i can sp 10kg dumbells for 10 reps sq 40kg bar on back for 10 reps all the way down deadlift 30kg for 10 reps pullup palms forwards for 7 reps I weight 9 an a half stone's, 133lbs, 60.33kg what's a great weight to lift for how much I weigh and how long to get there do u think? Ill start training low reps big weight 

Ever since I have switched over to doing alot of work with a 32kg bell from a 24 (a few weeks) I have had some level of soreness beneath/around one or both of my collarbones - anyone know what would cause that or what I might be doing wrong? 

Just got some KBs and I love 'em, but I feel like my shoulders aren't up to a lot of the ballistic movements yet due to my weak (getting over injury) shoulders. I can press a 44lb KB a few times with each arm, but it does't feel balanced or stable - basically it feels like I might hurt myself. I have weak rotators from years not lifting weights- I've been back into it for 9 months or so and am still weak - at 5'10, 34 years old and 165 lb, my current bench is 175, squat is 270, and DL is 290. I am currently on a 4 day PL-style split routine (Lower body/off/Upper body/off), and was thinking maybe I would keep doing that and throw 5 minutes of TGUs in at the end of each day, or as a second session later the same day. Each week I'd increase by 30 seconds. Does this sound like a good plan for easing into KB work? I was thinking I;'d give that 3 or 4 months and then try some of the more explosive movements at that point. (Actually I'd really like to learn side/bent presses but my shoulder is nowhere close to being able to handle them, flexibilityu and stability wise) My current workout template is as follows: Upper Day Work up to a single set 3RM or 5RM bench max, try for PR Bent over rows 3 sets Military press 3 sets Face pulls 3 sets Dumbell floor press 3 sets Rotator cuff exercises with elastic bands Lower Day Work up to a single set 3RM or 5RM squat, try for a PR GHR 4 sets RDL 4 sets Abs 4 sets Any input would be great. At this point I am still trying to add muscle, not just gain functional strength. I've put on 20 lb of muscle and 5 lb of fat since November last year. I feel like I need to gain 20 more pounds or so before I focus exclusively on strength. 

Hey all: I'm about 4 months post surgery for bilateral hernia operations. I am interested in giving KB's a shot, but am concerned that the ballistic nature of the training might cause me to reinjure the area. My family and friends assure me that since it's been four months, it shouldn't be a problem, but I'm feeling hesistant. What does everyone here think? 

Hey all: I'm about 4 months post surgery for bilateral hernia operations. I am interested in giving KB's a shot, but am concerned that the ballistic nature of the training might cause me to reinjure the area. My family and friends assure me that since it's been four months, it shouldn't be a problem, but I'm feeling hesistant. What does everyone here think? 

I know the answer seems a little obvious but I've just never seen these terms defined. Is volume just the total weight lifted in a workout and intensity the amount of weight per rep - or is it more complicated than that? Thanks  

Many people here seems to be very confident about their mastery of Naked Warrior technique. Bodyweightculture.com is offering cash prizes if you can prove what you are made of.

http://www.bodyweightculture.com/forum/viewtopic.php?t=234 

From the Opinions of David Landau on Dr. Ellington Darden's Web Page/Forum-- Folks: Keep the KettleBells and like objects in the past where they belong. The Fitness Industry in knee deep in fraud and with these retro efforts, its not getting any better. History shows where these tools more or less became used in skilled exhibitions. This is a High Intensity Training Site where some rays of hope do exist. Intelligent training dosage can be discussed. Discussing Kettlebells would be well reserved for the Pavel Site where one could wallow in such hype. Their use is well documented in history and its use has limits. Give it a rest. Again, one more time and that's it. I am a Historian in exercise, so you telling me about what happened in the past is utterly ridiculous. I have just about all the historical exercise references in my several thousand volume library. Understand one thing, Kettlebells are useless for their suggested purposes. I suggest that anyone who uses them might have a chance for trying out for the circus juggling them. Your thinking is the problem, not the solution. Why don't you try Clubbells, Indian Clubs, Ring Weights, and Shots. Pure mularky. This is from Dave Landau in Miami. I have met David and spoken to him. He is a devout HIT Jedi. Other than that, in person, his a gentleman. This is his webpage- http://www.rationalexercise.com/index-old.htm His contact information. (email) is on that page if you care to reply. Keep it civil, articulate, with correct spelling. Speak in science with references and not in 'beliefs". Belief means religion. This is science.

http://www.rationalexercise.com/index-old.htm 

Hi! Re: http://www.t-tapp.com/articles/healthandfitnessmag3/default.htm What else (type of exercises, sports, etc.) builds muscle density on one's spine/spinal density? all opinions, please Thanks!

http://www.t-tapp.com/articles/healthandfitnessmag3/default.htm 

Usually I try to keep the interval at 60 secinds, between the bear sets. The last 2-3 workouts I reduced it to 45 seconds. Could it be that the smaller interval causes more damage to the muscle, and therefore it is reconstructed to a bigger-stronger muscle? But since the interval is smaller, I become tired much easier and I do less sets. So instead of doing 4 bear sets of DL, I do only 2. Is this enough? I THINK I noticed increase in size. First my biceps gained 3-4 mm(which have been very stubborn). Next my chest followed gaining about 10 mm. Now it could be an error in my measurements (it is too hot and the tape sticks to my body). OR maybe I ate some extra creatine? Could it be that it I am just lifting heavier? Coincidence? I am peacking my bear cycle. I already broke my Personal record in DL, I am about to break it in BP. So I am lifting heavier anyway. Maybe it is only good that I changed the rutine? And I should change the interval every 2-3 weeks? 

Usually I try to keep the interval at 60 secinds, between the bear sets. The last 2-3 workouts I reduced it to 45 seconds. Could it be that the smaller interval causes more damage to the muscle, and therefore it is reconstructed to a bigger-stronger muscle? But since the interval is smaller, I become tired much easier and I do less sets. So instead of doing 4 bear sets of DL, I do only 2. Is this enough? I THINK I noticed increase in size. First my biceps gained 3-4 mm(which have been very stubborn). Next my chest followed gaining about 10 mm. Now it could be an error in my measurements (it is too hot and the tape sticks to my body). OR maybe I ate some extra creatine? Could it be that it I am just lifting heavier? Coincidence? I am peacking my bear cycle. I already broke my Personal record in DL, I am about to break it in BP. So I am lifting heavier anyway. Maybe it is only good that I changed the rutine? And I should change the interval every 2-3 weeks? 

Knee is getting better. I got in my first kettlebell practice since the surgury today. It went pretty well even with very limited ROM in the left knee. Swelling is the main hurdle right now.  

Knee is getting better. I got in my first kettlebell practice since the surgury today. It went pretty well even with very limited ROM in the left knee. Swelling is the main hurdle right now.  

I dont mind admitting that Pavel Tsatsouline changed the way I train, inspired me to become a trainer, and has now shaped the way I train people. However, I do not believe in guru-ising or blindly following people. Therefore, I would like to know what people disagree with PT on? I like the way that Pavel takes on board what other trainers- and even people who just post on the site- contribute, rather than just accepting only HIS methods. I also liked the way he is willing to change things such as with the straight leg clean technique in ETK. So what do you think he has got wrong? Or is the party always right? p.s. note how ive posted this while Pavel is in Europe... 

I dont mind admitting that Pavel Tsatsouline changed the way I train, inspired me to become a trainer, and has now shaped the way I train people. However, I do not believe in guru-ising or blindly following people. Therefore, I would like to know what people disagree with PT on? I like the way that Pavel takes on board what other trainers- and even people who just post on the site- contribute, rather than just accepting only HIS methods. I also liked the way he is willing to change things such as with the straight leg clean technique in ETK. So what do you think he has got wrong? Or is the party always right? p.s. note how ive posted this while Pavel is in Europe... 

I dont mind admitting that Pavel Tsatsouline changed the way I train, inspired me to become a trainer, and has now shaped the way I train people. However, I do not believe in guru-ising or blindly following people. Therefore, I would like to know what people disagree with PT on? I like the way that Pavel takes on board what other trainers- and even people who just post on the site- contribute, rather than just accepting only HIS methods. I also liked the way he is willing to change things such as with the straight leg clean technique in ETK. So what do you think he has got wrong? Or is the party always right? p.s. note how ive posted this while Pavel is in Europe... 

Hello folks, I have a curiosity question. With something like, economics, for example you can get BS/MS/PHD in it and it is pretty much the same, name wise, everywhere. What exactly do people major in for strength and conditioning type stuff? Is there a consensus on the naming? For instance, at Auburn, I think it was called Health and Human Performance and is actually part of the education department (at least that seems to be where it is, I'm not sure if other departments have stuff also). But is that naming conventional and is it normally under the education department or do many colleges use something else? Thanks... Howard  

hey want to go for a real simple programme My DL max now is approx 140 to 145kg. i want to get it to 180 or 190kg in 6 months. My idea is to: do singles or double 1 to 3 times per week, i play sports regularly too. Over the 6 months just put on extra kgs when i can. Would this work? would it be a bad idea if i lifted heavy like this with no real warmup?????? ta guys 

Hey comrades! Today I discovered this site www.elasticsteel.com, and his ideas about flexibility and strength seem pretty cool and in general similar to Pavels thoughts. My question is: Does anyone know this flexibility book and what are the differences to Pavels and Kurz' works? Is it worth purchasing it if I already own RIS, SJ, (Fast & Loose) and Stretching Scientifically? Thanks for reading! yang 

Hey comrades! Today I discovered this site www.elasticsteel.com, and his ideas about flexibility and strength seem pretty cool and in general similar to Pavels thoughts. My question is: Does anyone know this flexibility book and what are the differences to Pavels and Kurz' works? Is it worth purchasing it if I already own RIS, SJ, (Fast & Loose) and Stretching Scientifically? Thanks for reading! yang 

I did bear from October 2005 to May 2006. Little mass gain and reached a plateau. Then did a PTP-Strength only cycle in June. Good strength gains. Then a Bear cycle in August. Good strength gains. But no size gains (after 10 months of PTP/Bear, my chest increased from 122 cm to just 123,5 cm). I eat lots of whey protein. I tried to increase food intake (at the end of the cycle) and all I gained was an extra cm on my belly. Complete training/size and sample diet logs here: http://mazema.com/gym/logs.html Usually I do 60 sec interval between bear sets. It seems to be enough for BP (I can do 6-9 sets) but not for DL. So I increased DL intervals to 90 sec and now I can do 4-5 sets of 5 reps. I thought to try the modified DelMore wo from Beyond BodyBuilding book. But I do not want to waste more time. Maybe somebody can recommend me some real powerlifter workouts/resources? These guys have real functional size. This is what I want. Maybe somebody can tell me the principles (sets/reps/weight) for functional hypertrophy. Then I can design my wo. I thought the intervals should be small. But I just met a real life powerlifter and told me to wait 3-4 minutes between sets, in order to lift harder, for mass. I am getting so confused. I see his size compared to mine, he must be doing something right.  

I did bear from October 2005 to May 2006. Little mass gain and reached a plateau. Then did a PTP-Strength only cycle in June. Good strength gains. Then a Bear cycle in August. Good strength gains. But no size gains (after 10 months of PTP/Bear, my chest increased from 122 cm to just 123,5 cm). I eat lots of whey protein. I tried to increase food intake (at the end of the cycle) and all I gained was an extra cm on my belly. Complete training/size and sample diet logs here: http://mazema.com/gym/logs.html Usually I do 60 sec interval between bear sets. It seems to be enough for BP (I can do 6-9 sets) but not for DL. So I increased DL intervals to 90 sec and now I can do 4-5 sets of 5 reps. I thought to try the modified DelMore wo from Beyond BodyBuilding book. But I do not want to waste more time. Maybe somebody can recommend me some real powerlifter workouts/resources? These guys have real functional size. This is what I want. Maybe somebody can tell me the principles (sets/reps/weight) for functional hypertrophy. Then I can design my wo. I thought the intervals should be small. But I just met a real life powerlifter and told me to wait 3-4 minutes between sets, in order to lift harder, for mass. I am getting so confused. I see his size compared to mine, he must be doing something right.  

I wanted to express my huge appreciation for what Mr Larkin and his TFT team are doing. I have not yet had the privilege to attend one of Mr Larkin's training seminar, but I have browsed his website and bought a few of his DVDs, enough to get a good overview of the principles he is espousing. All this stuff has been a fantastic mind-opener. When I was a kid (and even at a latter age...), I was under the impression I could fly my fists (or even my knee!...) into the face of anyone my size or under, may the pretense arise, without any harmful consequences, and that I only needed to fear guys with bigger arms, or martial arts practitioners, hugely influenced as I was, at this tender age, by the entertainment bullshit. How wrong I was!... Violence has nothing to do with gender, size, skill, social class or anything else... Nobody is immune to it, and it should be used only in life-or-death situations. It should be as simple as this... I still remember a quarrel I had with a guy in high-school, and I think it is a good illustration of all the things one should not do. It started over a pity pretense (in fact, it was about a girl...) in the classroom. Despite him being 3 years older than me, and exhibiting bulgy biceps he was apparently very proud of, I have not backed from him when he told me how he was going to kick my ass at the end of the class. 1st mistake : I should have never accepted such kind of challenge, especially from such a dirtbag. The times of chivalry and fair duelling has been lost a long time ago. Fair competition can turn to sheer destruction at any moment may one of the protagonist lose his nerves, or feel humiliated. When our time came, he approached me slowly, very confident, and I decided to meet him with my favorite technique : the knee strike to the face with which I have made bleed many noses and mouths (yeah, I was such a jackass...). I confidently grabbed his head, and started to pull it toward the floor, when he simply pushed my arms apart with a swift movement of the hands, and started to punch me like crazy right in the face, at least a half dozen times. At this time, I was still wearing glasses, and I am still frightened when I think of the consequences on my eyesight, may they have break... Fortunately they have been ejected at least 20 feet away. 2nd mistake : I should have never had a favorite technique. Violence is random, you can meet it only with principles. -Act first -Always aim at weak vital points -Strike the nearest target available, with the first weapon available (be it one of your bodypart or any other tool) to get a spinal reaction and take control of his body -Penetrate, rotate, injure. Repeat this process until the other guy is non-functional on the floor and doesn't pose anymore a threat to your physical integrity. -Be ready to deal with the consequences. Shutting down the central nervous system, or breaking limbs, may induce permanent damages on your opponent, death being not the least of them. Be sure the end justify the means in the first place! Don't get in a fight, if you can... At the end of my bashing, he made me fall on my butt, with a quick leg-sweep, and almost threw his own knee in my face. I was fortunate he hesitated, for today I would certainly be lacking a few teeth or worse. He seemed reassured in his position of leading male of the class, and turned his back. Eager to get even, I jumped back to my feet and rammed my head straight in his stomach, making him fall on his back. Now everybody in the classroom were on us, and as they were doing their best to take us apart, I took a good bite at his stomach's skin (and it didn't even taste good...). We were standing again in front of each other, copiously insulting each other, and as soon as I got the opportunity to do so, I grabbed a chair and drived it down on him. It struck the trapezius instead of the top of the head I was aiming for. He sagged a bit on his legs, and that was all, which is fortunate, because had I not missed my target, I may have sent him to the grave, and me to the jail... 3rd mistake : violence is not a social tool. Never make up for your ego problems with your fists. The judge will not miss you. As would say Marc "Animal" McYoung, "better be judged by 12 than carried by 6" is a fine saying, until the next dozen who is going to take care of you, is the bunch of HIV infected bastards raping you under the penitentiary's showers... Unfortunately, there are still many guys around us, even supposed grown-up men, who still act like teenagers full of hormones, when overwhelmed in their day-to-day life. The only thing we can hope for them, is to not meet their fate on a parking lot or on their doorstep... As for me, I have now a greater peace of mind, as I have finally understood there is nothing complicated or esoteric about violence, it is as simple as swimming or riding a bike, and once you get it right, you will have this ability for the rest of your life. It doesn't mean you will never die drowned or in a traffic accident, but at least, you know what to do to avoid this in the first place. And this, is invaluable... 

I wanted to express my huge appreciation for what Mr Larkin and his TFT team are doing. I have not yet had the privilege to attend one of Mr Larkin's training seminar, but I have browsed his website and bought a few of his DVDs, enough to get a good overview of the principles he is espousing. All this stuff has been a fantastic mind-opener. When I was a kid (and even at a latter age...), I was under the impression I could fly my fists (or even my knee!...) into the face of anyone my size or under, may the pretense arise, without any harmful consequences, and that I only needed to fear guys with bigger arms, or martial arts practitioners, hugely influenced as I was, at this tender age, by the entertainment bullshit. How wrong I was!... Violence has nothing to do with gender, size, skill, social class or anything else... Nobody is immune to it, and it should be used only in life-or-death situations. It should be as simple as this... I still remember a quarrel I had with a guy in high-school, and I think it is a good illustration of all the things one should not do. It started over a pity pretense (in fact, it was about a girl...) in the classroom. Despite him being 3 years older than me, and exhibiting bulgy biceps he was apparently very proud of, I have not backed from him when he told me how he was going to kick my ass at the end of the class. 1st mistake : I should have never accepted such kind of challenge, especially from such a dirtbag. The times of chivalry and fair duelling has been lost a long time ago. Fair competition can turn to sheer destruction at any moment may one of the protagonist lose his nerves, or feel humiliated. When our time came, he approached me slowly, very confident, and I decided to meet him with my favorite technique : the knee strike to the face with which I have made bleed many noses and mouths (yeah, I was such a jackass...). I confidently grabbed his head, and started to pull it toward the floor, when he simply pushed my arms apart with a swift movement of the hands, and started to punch me like crazy right in the face, at least a half dozen times. At this time, I was still wearing glasses, and I am still frightened when I think of the consequences on my eyesight, may they have break... Fortunately they have been ejected at least 20 feet away. 2nd mistake : I should have never had a favorite technique. Violence is random, you can meet it only with principles. -Act first -Always aim at weak vital points -Strike the nearest target available, with the first weapon available (be it one of your bodypart or any other tool) to get a spinal reaction and take control of his body -Penetrate, rotate, injure. Repeat this process until the other guy is non-functional on the floor and doesn't pose anymore a threat to your physical integrity. -Be ready to deal with the consequences. Shutting down the central nervous system, or breaking limbs, may induce permanent damages on your opponent, death being not the least of them. Be sure the end justify the means in the first place! Don't get in a fight, if you can... At the end of my bashing, he made me fall on my butt, with a quick leg-sweep, and almost threw his own knee in my face. I was fortunate he hesitated, for today I would certainly be lacking a few teeth or worse. He seemed reassured in his position of leading male of the class, and turned his back. Eager to get even, I jumped back to my feet and rammed my head straight in his stomach, making him fall on his back. Now everybody in the classroom were on us, and as they were doing their best to take us apart, I took a good bite at his stomach's skin (and it didn't even taste good...). We were standing again in front of each other, copiously insulting each other, and as soon as I got the opportunity to do so, I grabbed a chair and drived it down on him. It struck the trapezius instead of the top of the head I was aiming for. He sagged a bit on his legs, and that was all, which is fortunate, because had I not missed my target, I may have sent him to the grave, and me to the jail... 3rd mistake : violence is not a social tool. Never make up for your ego problems with your fists. The judge will not miss you. As would say Marc "Animal" McYoung, "better be judged by 12 than carried by 6" is a fine saying, until the next dozen who is going to take care of you, is the bunch of HIV infected bastards raping you under the penitentiary's showers... Unfortunately, there are still many guys around us, even supposed grown-up men, who still act like teenagers full of hormones, when overwhelmed in their day-to-day life. The only thing we can hope for them, is to not meet their fate on a parking lot or on their doorstep... As for me, I have now a greater peace of mind, as I have finally understood there is nothing complicated or esoteric about violence, it is as simple as swimming or riding a bike, and once you get it right, you will have this ability for the rest of your life. It doesn't mean you will never die drowned or in a traffic accident, but at least, you know what to do to avoid this in the first place. And this, is invaluable... 

I wanted to express my huge appreciation for what Mr Larkin and his TFT team are doing. I have not yet had the privilege to attend one of Mr Larkin's training seminar, but I have browsed his website and bought a few of his DVDs, enough to get a good overview of the principles he is espousing. All this stuff has been a fantastic mind-opener. When I was a kid (and even at a latter age...), I was under the impression I could fly my fists (or even my knee!...) into the face of anyone my size or under, may the pretense arise, without any harmful consequences, and that I only needed to fear guys with bigger arms, or martial arts practitioners, hugely influenced as I was, at this tender age, by the entertainment bullshit. How wrong I was!... Violence has nothing to do with gender, size, skill, social class or anything else... Nobody is immune to it, and it should be used only in life-or-death situations. It should be as simple as this... I still remember a quarrel I had with a guy in high-school, and I think it is a good illustration of all the things one should not do. It started over a pity pretense (in fact, it was about a girl...) in the classroom. Despite him being 3 years older than me, and exhibiting bulgy biceps he was apparently very proud of, I have not backed from him when he told me how he was going to kick my ass at the end of the class. 1st mistake : I should have never accepted such kind of challenge, especially from such a dirtbag. The times of chivalry and fair duelling has been lost a long time ago. Fair competition can turn to sheer destruction at any moment may one of the protagonist lose his nerves, or feel humiliated. When our time came, he approached me slowly, very confident, and I decided to meet him with my favorite technique : the knee strike to the face with which I have made bleed many noses and mouths (yeah, I was such a jackass...). I confidently grabbed his head, and started to pull it toward the floor, when he simply pushed my arms apart with a swift movement of the hands, and started to punch me like crazy right in the face, at least a half dozen times. At this time, I was still wearing glasses, and I am still frightened when I think of the consequences on my eyesight, may they have break... Fortunately they have been ejected at least 20 feet away. 2nd mistake : I should have never had a favorite technique. Violence is random, you can meet it only with principles. -Act first -Always aim at weak vital points -Strike the nearest target available, with the first weapon available (be it one of your bodypart or any other tool) to get a spinal reaction and take control of his body -Penetrate, rotate, injure. Repeat this process until the other guy is non-functional on the floor and doesn't pose anymore a threat to your physical integrity. -Be ready to deal with the consequences. Shutting down the central nervous system, or breaking limbs, may induce permanent damages on your opponent, death being not the least of them. Be sure the end justify the means in the first place! Don't get in a fight, if you can... At the end of my bashing, he made me fall on my butt, with a quick leg-sweep, and almost threw his own knee in my face. I was fortunate he hesitated, for today I would certainly be lacking a few teeth or worse. He seemed reassured in his position of leading male of the class, and turned his back. Eager to get even, I jumped back to my feet and rammed my head straight in his stomach, making him fall on his back. Now everybody in the classroom were on us, and as they were doing their best to take us apart, I took a good bite at his stomach's skin (and it didn't even taste good...). We were standing again in front of each other, copiously insulting each other, and as soon as I got the opportunity to do so, I grabbed a chair and drived it down on him. It struck the trapezius instead of the top of the head I was aiming for. He sagged a bit on his legs, and that was all, which is fortunate, because had I not missed my target, I may have sent him to the grave, and me to the jail... 3rd mistake : violence is not a social tool. Never make up for your ego problems with your fists. The judge will not miss you. As would say Marc "Animal" McYoung, "better be judged by 12 than carried by 6" is a fine saying, until the next dozen who is going to take care of you, is the bunch of HIV infected bastards raping you under the penitentiary's showers... Unfortunately, there are still many guys around us, even supposed grown-up men, who still act like teenagers full of hormones, when overwhelmed in their day-to-day life. The only thing we can hope for them, is to not meet their fate on a parking lot or on their doorstep... As for me, I have now a greater peace of mind, as I have finally understood there is nothing complicated or esoteric about violence, it is as simple as swimming or riding a bike, and once you get it right, you will have this ability for the rest of your life. It doesn't mean you will never die drowned or in a traffic accident, but at least, you know what to do to avoid this in the first place. And this, is invaluable... 

I wanted to express my huge appreciation for what Mr Larkin and his TFT team are doing. I have not yet had the privilege to attend one of Mr Larkin's training seminar, but I have browsed his website and bought a few of his DVDs, enough to get a good overview of the principles he is espousing. All this stuff has been a fantastic mind-opener. When I was a kid (and even at a latter age...), I was under the impression I could fly my fists (or even my knee!...) into the face of anyone my size or under, may the pretense arise, without any harmful consequences, and that I only needed to fear guys with bigger arms, or martial arts practitioners, hugely influenced as I was, at this tender age, by the entertainment bullshit. How wrong I was!... Violence has nothing to do with gender, size, skill, social class or anything else... Nobody is immune to it, and it should be used only in life-or-death situations. It should be as simple as this... I still remember a quarrel I had with a guy in high-school, and I think it is a good illustration of all the things one should not do. It started over a pity pretense (in fact, it was about a girl...) in the classroom. Despite him being 3 years older than me, and exhibiting bulgy biceps he was apparently very proud of, I have not backed from him when he told me how he was going to kick my ass at the end of the class. 1st mistake : I should have never accepted such kind of challenge, especially from such a dirtbag. The times of chivalry and fair duelling has been lost a long time ago. Fair competition can turn to sheer destruction at any moment may one of the protagonist lose his nerves, or feel humiliated. When our time came, he approached me slowly, very confident, and I decided to meet him with my favorite technique : the knee strike to the face with which I have made bleed many noses and mouths (yeah, I was such a jackass...). I confidently grabbed his head, and started to pull it toward the floor, when he simply pushed my arms apart with a swift movement of the hands, and started to punch me like crazy right in the face, at least a half dozen times. At this time, I was still wearing glasses, and I am still frightened when I think of the consequences on my eyesight, may they have break... Fortunately they have been ejected at least 20 feet away. 2nd mistake : I should have never had a favorite technique. Violence is random, you can meet it only with principles. -Act first -Always aim at weak vital points -Strike the nearest target available, with the first weapon available (be it one of your bodypart or any other tool) to get a spinal reaction and take control of his body -Penetrate, rotate, injure. Repeat this process until the other guy is non-functional on the floor and doesn't pose anymore a threat to your physical integrity. -Be ready to deal with the consequences. Shutting down the central nervous system, or breaking limbs, may induce permanent damages on your opponent, death being not the least of them. Be sure the end justify the means in the first place! Don't get in a fight, if you can... At the end of my bashing, he made me fall on my butt, with a quick leg-sweep, and almost threw his own knee in my face. I was fortunate he hesitated, for today I would certainly be lacking a few teeth or worse. He seemed reassured in his position of leading male of the class, and turned his back. Eager to get even, I jumped back to my feet and rammed my head straight in his stomach, making him fall on his back. Now everybody in the classroom were on us, and as they were doing their best to take us apart, I took a good bite at his stomach's skin (and it didn't even taste good...). We were standing again in front of each other, copiously insulting each other, and as soon as I got the opportunity to do so, I grabbed a chair and drived it down on him. It struck the trapezius instead of the top of the head I was aiming for. He sagged a bit on his legs, and that was all, which is fortunate, because had I not missed my target, I may have sent him to the grave, and me to the jail... 3rd mistake : violence is not a social tool. Never make up for your ego problems with your fists. The judge will not miss you. As would say Marc "Animal" McYoung, "better be judged by 12 than carried by 6" is a fine saying, until the next dozen who is going to take care of you, is the bunch of HIV infected bastards raping you under the penitentiary's showers... Unfortunately, there are still many guys around us, even supposed grown-up men, who still act like teenagers full of hormones, when overwhelmed in their day-to-day life. The only thing we can hope for them, is to not meet their fate on a parking lot or on their doorstep... As for me, I have now a greater peace of mind, as I have finally understood there is nothing complicated or esoteric about violence, it is as simple as swimming or riding a bike, and once you get it right, you will have this ability for the rest of your life. It doesn't mean you will never die drowned or in a traffic accident, but at least, you know what to do to avoid this in the first place. And this, is invaluable... 

Brett's def. "Mobility as I define it is the ability to access your flexibility by moving through a range of motion with control. Incorporates strength and motor control into the equation." Randy's def. "...use "mobility" to describe joint ROM (but not here as a quality of gross body movement e.g. Bear Bryant's requirement that a linemen be "agile, mobile and hostile") I conceive of this as a purely mechanical (skeletal)term." I wish we had a better standardization of terms in our industry..... I like Brett's definition...I would only add the qualifier of "joint" from Randy's. Mobility is the moving of joint(s) through a range of motion with control. It is implied in Brett's definition but I think it merits inclusion. To put some scale to mobility, I like the Z's POV that focuses on active control of a joint minimizing compensation from other joints or performing mobility work in such a way that it automatically does so. It wasn't until I got some coaching in Z that I realized how much I was using compensatory movement. In effect, I was unable to perform fine joint mobility...I was performing gross joint[ (s) - for emphasis] mobility. The pieces cannot work correctly together if they cannot work well separately (or as separately as possible). Kurz refers to all types of flexibility. The two biggest which Randy is referring to active and passive flexibility. "I use "flexibility" to describe a muscle's capacity to either mobilize a joint volitionally (active flexibility) or to allow mobilization via assistance from gravity or a partner (passive flexibility). The greater the disparity between active and passive flexibility, the greater the risk of an injury to muslces and joints and other connective tissues. I really like Pavel's assertion that flexibility is largely neurological and a function of increasing strength in increasing ROM: neuromuscular conditioning and not plastic deformation leads to a better and more functional flexibility. The two distinctions clearly influence one another. If a joint doesn't have a full ROM, it will be difficult to stretch effectively. Lack of flexibility will hinder working a joint through its full ROM. But there does seem to be something qualitatively different between say (Super Joints) mobility drills (for joint health) and threshhold shutdown training to improve flexibility." Randy, In addition to what you are referencing, I have read from Kurz, Pavel and/or Supertraining that a flexibility reserve (passive flex above active) of 10% is a good practice. I used to subscribe to this but since practicing Z inspired non-compensatory JM, I no longer practice any type of pure flexibility training. Since then, my injuries, aches and pains are nonexistent or quickly and easily resolved. I echo your sentiment about the SJ style of training vs. the disinhibition style of training of RIS. I wonder about the efficacy of disinhibition training. Brett, I am still cloudy on your post: "The gap between your flexibility and mobility is your potential for injury -so to speak - if you have greater mobility than flexibility then your are gaining your motion through some sort of substitution. If you have greater flexibility than mobility you cannot access your mobility due to poor movement patterns etc...and you are open to injury. The two are opposite sides of the same coin and you need both - your mobility can help with your flexibility and vise versa...but one to the exclusion of the other is not optimal." Question "...if you have greater 'mobility (controlled ROM)' than flexibility, then you are gaining your motion through some sort of substitution (compensatory motion)." Sorry, still am not getting this. I don't think it is possible to have a greater level of mobility (my definition) than flexibility in the same joint / joint space. In mobility, are you including hypermobility or joint laxity? What kind of flexibility are you referring to? active passive dynamic dynamic active dynamic passive static active static passive Thanks, Frankie  

Brett's def. "Mobility as I define it is the ability to access your flexibility by moving through a range of motion with control. Incorporates strength and motor control into the equation." Randy's def. "...use "mobility" to describe joint ROM (but not here as a quality of gross body movement e.g. Bear Bryant's requirement that a linemen be "agile, mobile and hostile") I conceive of this as a purely mechanical (skeletal)term." I wish we had a better standardization of terms in our industry..... I like Brett's definition...I would only add the qualifier of "joint" from Randy's. Mobility is the moving of joint(s) through a range of motion with control. It is implied in Brett's definition but I think it merits inclusion. To put some scale to mobility, I like the Z's POV that focuses on active control of a joint minimizing compensation from other joints or performing mobility work in such a way that it automatically does so. It wasn't until I got some coaching in Z that I realized how much I was using compensatory movement. In effect, I was unable to perform fine joint mobility...I was performing gross joint[ (s) - for emphasis] mobility. The pieces cannot work correctly together if they cannot work well separately (or as separately as possible). Kurz refers to all types of flexibility. The two biggest which Randy is referring to active and passive flexibility. "I use "flexibility" to describe a muscle's capacity to either mobilize a joint volitionally (active flexibility) or to allow mobilization via assistance from gravity or a partner (passive flexibility). The greater the disparity between active and passive flexibility, the greater the risk of an injury to muslces and joints and other connective tissues. I really like Pavel's assertion that flexibility is largely neurological and a function of increasing strength in increasing ROM: neuromuscular conditioning and not plastic deformation leads to a better and more functional flexibility. The two distinctions clearly influence one another. If a joint doesn't have a full ROM, it will be difficult to stretch effectively. Lack of flexibility will hinder working a joint through its full ROM. But there does seem to be something qualitatively different between say (Super Joints) mobility drills (for joint health) and threshhold shutdown training to improve flexibility." Randy, In addition to what you are referencing, I have read from Kurz, Pavel and/or Supertraining that a flexibility reserve (passive flex above active) of 10% is a good practice. I used to subscribe to this but since practicing Z inspired non-compensatory JM, I no longer practice any type of pure flexibility training. Since then, my injuries, aches and pains are nonexistent or quickly and easily resolved. I echo your sentiment about the SJ style of training vs. the disinhibition style of training of RIS. I wonder about the efficacy of disinhibition training. Brett, I am still cloudy on your post: "The gap between your flexibility and mobility is your potential for injury -so to speak - if you have greater mobility than flexibility then your are gaining your motion through some sort of substitution. If you have greater flexibility than mobility you cannot access your mobility due to poor movement patterns etc...and you are open to injury. The two are opposite sides of the same coin and you need both - your mobility can help with your flexibility and vise versa...but one to the exclusion of the other is not optimal." Question "...if you have greater 'mobility (controlled ROM)' than flexibility, then you are gaining your motion through some sort of substitution (compensatory motion)." Sorry, still am not getting this. I don't think it is possible to have a greater level of mobility (my definition) than flexibility in the same joint / joint space. In mobility, are you including hypermobility or joint laxity? What kind of flexibility are you referring to? active passive dynamic dynamic active dynamic passive static active static passive Thanks, Frankie  

Brett's def. "Mobility as I define it is the ability to access your flexibility by moving through a range of motion with control. Incorporates strength and motor control into the equation." Randy's def. "...use "mobility" to describe joint ROM (but not here as a quality of gross body movement e.g. Bear Bryant's requirement that a linemen be "agile, mobile and hostile") I conceive of this as a purely mechanical (skeletal)term." I wish we had a better standardization of terms in our industry..... I like Brett's definition...I would only add the qualifier of "joint" from Randy's. Mobility is the moving of joint(s) through a range of motion with control. It is implied in Brett's definition but I think it merits inclusion. To put some scale to mobility, I like the Z's POV that focuses on active control of a joint minimizing compensation from other joints or performing mobility work in such a way that it automatically does so. It wasn't until I got some coaching in Z that I realized how much I was using compensatory movement. In effect, I was unable to perform fine joint mobility...I was performing gross joint[ (s) - for emphasis] mobility. The pieces cannot work correctly together if they cannot work well separately (or as separately as possible). Kurz refers to all types of flexibility. The two biggest which Randy is referring to active and passive flexibility. "I use "flexibility" to describe a muscle's capacity to either mobilize a joint volitionally (active flexibility) or to allow mobilization via assistance from gravity or a partner (passive flexibility). The greater the disparity between active and passive flexibility, the greater the risk of an injury to muslces and joints and other connective tissues. I really like Pavel's assertion that flexibility is largely neurological and a function of increasing strength in increasing ROM: neuromuscular conditioning and not plastic deformation leads to a better and more functional flexibility. The two distinctions clearly influence one another. If a joint doesn't have a full ROM, it will be difficult to stretch effectively. Lack of flexibility will hinder working a joint through its full ROM. But there does seem to be something qualitatively different between say (Super Joints) mobility drills (for joint health) and threshhold shutdown training to improve flexibility." Randy, In addition to what you are referencing, I have read from Kurz, Pavel and/or Supertraining that a flexibility reserve (passive flex above active) of 10% is a good practice. I used to subscribe to this but since practicing Z inspired non-compensatory JM, I no longer practice any type of pure flexibility training. Since then, my injuries, aches and pains are nonexistent or quickly and easily resolved. I echo your sentiment about the SJ style of training vs. the disinhibition style of training of RIS. I wonder about the efficacy of disinhibition training. Brett, I am still cloudy on your post: "The gap between your flexibility and mobility is your potential for injury -so to speak - if you have greater mobility than flexibility then your are gaining your motion through some sort of substitution. If you have greater flexibility than mobility you cannot access your mobility due to poor movement patterns etc...and you are open to injury. The two are opposite sides of the same coin and you need both - your mobility can help with your flexibility and vise versa...but one to the exclusion of the other is not optimal." Question "...if you have greater 'mobility (controlled ROM)' than flexibility, then you are gaining your motion through some sort of substitution (compensatory motion)." Sorry, still am not getting this. I don't think it is possible to have a greater level of mobility (my definition) than flexibility in the same joint / joint space. In mobility, are you including hypermobility or joint laxity? What kind of flexibility are you referring to? active passive dynamic dynamic active dynamic passive static active static passive Thanks, Frankie  

Brett's def. "Mobility as I define it is the ability to access your flexibility by moving through a range of motion with control. Incorporates strength and motor control into the equation." Randy's def. "...use "mobility" to describe joint ROM (but not here as a quality of gross body movement e.g. Bear Bryant's requirement that a linemen be "agile, mobile and hostile") I conceive of this as a purely mechanical (skeletal)term." I wish we had a better standardization of terms in our industry..... I like Brett's definition...I would only add the qualifier of "joint" from Randy's. Mobility is the moving of joint(s) through a range of motion with control. It is implied in Brett's definition but I think it merits inclusion. To put some scale to mobility, I like the Z's POV that focuses on active control of a joint minimizing compensation from other joints or performing mobility work in such a way that it automatically does so. It wasn't until I got some coaching in Z that I realized how much I was using compensatory movement. In effect, I was unable to perform fine joint mobility...I was performing gross joint[ (s) - for emphasis] mobility. The pieces cannot work correctly together if they cannot work well separately (or as separately as possible). Kurz refers to all types of flexibility. The two biggest which Randy is referring to active and passive flexibility. "I use "flexibility" to describe a muscle's capacity to either mobilize a joint volitionally (active flexibility) or to allow mobilization via assistance from gravity or a partner (passive flexibility). The greater the disparity between active and passive flexibility, the greater the risk of an injury to muslces and joints and other connective tissues. I really like Pavel's assertion that flexibility is largely neurological and a function of increasing strength in increasing ROM: neuromuscular conditioning and not plastic deformation leads to a better and more functional flexibility. The two distinctions clearly influence one another. If a joint doesn't have a full ROM, it will be difficult to stretch effectively. Lack of flexibility will hinder working a joint through its full ROM. But there does seem to be something qualitatively different between say (Super Joints) mobility drills (for joint health) and threshhold shutdown training to improve flexibility." Randy, In addition to what you are referencing, I have read from Kurz, Pavel and/or Supertraining that a flexibility reserve (passive flex above active) of 10% is a good practice. I used to subscribe to this but since practicing Z inspired non-compensatory JM, I no longer practice any type of pure flexibility training. Since then, my injuries, aches and pains are nonexistent or quickly and easily resolved. I echo your sentiment about the SJ style of training vs. the disinhibition style of training of RIS. I wonder about the efficacy of disinhibition training. Brett, I am still cloudy on your post: "The gap between your flexibility and mobility is your potential for injury -so to speak - if you have greater mobility than flexibility then your are gaining your motion through some sort of substitution. If you have greater flexibility than mobility you cannot access your mobility due to poor movement patterns etc...and you are open to injury. The two are opposite sides of the same coin and you need both - your mobility can help with your flexibility and vise versa...but one to the exclusion of the other is not optimal." Question "...if you have greater 'mobility (controlled ROM)' than flexibility, then you are gaining your motion through some sort of substitution (compensatory motion)." Sorry, still am not getting this. I don't think it is possible to have a greater level of mobility (my definition) than flexibility in the same joint / joint space. In mobility, are you including hypermobility or joint laxity? What kind of flexibility are you referring to? active passive dynamic dynamic active dynamic passive static active static passive Thanks, Frankie  

Brett's def. "Mobility as I define it is the ability to access your flexibility by moving through a range of motion with control. Incorporates strength and motor control into the equation." Randy's def. "...use "mobility" to describe joint ROM (but not here as a quality of gross body movement e.g. Bear Bryant's requirement that a linemen be "agile, mobile and hostile") I conceive of this as a purely mechanical (skeletal)term." I wish we had a better standardization of terms in our industry..... I like Brett's definition...I would only add the qualifier of "joint" from Randy's. Mobility is the moving of joint(s) through a range of motion with control. It is implied in Brett's definition but I think it merits inclusion. To put some scale to mobility, I like the Z's POV that focuses on active control of a joint minimizing compensation from other joints or performing mobility work in such a way that it automatically does so. It wasn't until I got some coaching in Z that I realized how much I was using compensatory movement. In effect, I was unable to perform fine joint mobility...I was performing gross joint[ (s) - for emphasis] mobility. The pieces cannot work correctly together if they cannot work well separately (or as separately as possible). Kurz refers to all types of flexibility. The two biggest which Randy is referring to active and passive flexibility. "I use "flexibility" to describe a muscle's capacity to either mobilize a joint volitionally (active flexibility) or to allow mobilization via assistance from gravity or a partner (passive flexibility). The greater the disparity between active and passive flexibility, the greater the risk of an injury to muslces and joints and other connective tissues. I really like Pavel's assertion that flexibility is largely neurological and a function of increasing strength in increasing ROM: neuromuscular conditioning and not plastic deformation leads to a better and more functional flexibility. The two distinctions clearly influence one another. If a joint doesn't have a full ROM, it will be difficult to stretch effectively. Lack of flexibility will hinder working a joint through its full ROM. But there does seem to be something qualitatively different between say (Super Joints) mobility drills (for joint health) and threshhold shutdown training to improve flexibility." Randy, In addition to what you are referencing, I have read from Kurz, Pavel and/or Supertraining that a flexibility reserve (passive flex above active) of 10% is a good practice. I used to subscribe to this but since practicing Z inspired non-compensatory JM, I no longer practice any type of pure flexibility training. Since then, my injuries, aches and pains are nonexistent or quickly and easily resolved. I echo your sentiment about the SJ style of training vs. the disinhibition style of training of RIS. I wonder about the efficacy of disinhibition training. Brett, I am still cloudy on your post: "The gap between your flexibility and mobility is your potential for injury -so to speak - if you have greater mobility than flexibility then your are gaining your motion through some sort of substitution. If you have greater flexibility than mobility you cannot access your mobility due to poor movement patterns etc...and you are open to injury. The two are opposite sides of the same coin and you need both - your mobility can help with your flexibility and vise versa...but one to the exclusion of the other is not optimal." Question "...if you have greater 'mobility (controlled ROM)' than flexibility, then you are gaining your motion through some sort of substitution (compensatory motion)." Sorry, still am not getting this. I don't think it is possible to have a greater level of mobility (my definition) than flexibility in the same joint / joint space. In mobility, are you including hypermobility or joint laxity? What kind of flexibility are you referring to? active passive dynamic dynamic active dynamic passive static active static passive Thanks, Frankie