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Question
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krazyrussianguy: May 05 2005
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Qi Gong: Does it work?
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I was just looking over the website, and found the qi gong longevity set. I was just wondering what it all does. I'm in pretty good shape as it is, so will i benefit from it anyway?
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Answer
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Steve Cotter: May 05 2005
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mental clarity, ability to direct (re-direct) stressors, increased focus, as well as a ton of physiological benefits, including:
--regulate metbolism
--aid digestion and assimilation of nutrients
--improve lymphatic funtion (dealing with immunity)
--increased circulation
--lower heart and breathing rates
These are some of the benefits.
You can say that Qigong is the yin (soft) to the yang (hard) of KB trainig and hard physical training in general. A key component to mental, physical and emotional balance. Balance of course, equals health.
BTW, John DuCane qigong work is EXCELLENT. I know this first hand, as I have been fortunate to train under his tutelage a few time when I make it to Minnesota. His DVDS sold on this site are very good---you should probably start with the BLISS qigong set, although any of the animal frolics will be good investments as well.
Give it a shot--it could benefit you a great deal.
Steve Cotter
http://www.fullkontact.com
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Question
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krazyrussianguy: May 05 2005
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Qi Gong: Does it work?
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I was just looking over the website, and found the qi gong longevity set. I was just wondering what it all does. I'm in pretty good shape as it is, so will i benefit from it anyway?
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Answer
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Steve Cotter: May 05 2005
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Mantak Chia's microcmic orbit is a very good one. Get the CD as long as you are comfortable interpreting his blend of English.
Kenneth Cohen's Chi Kung Meditions is user friendly and good stuff. He has a really good 5 elemental chi kung system.
There are lots available now but those two should be easy to find and are good fundamental systems.
Any recommendations beyond that would soon have you levitating above your desk, and will be bad for your business, so I'll refrain :-)
http://www.fullkontact.com
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Question
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airborninf: May 05 2005
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Herschel Walker
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I was checking out his book Basic Training a while back. If what he said is true then he must have been a freak of nature. He says in his book that he never really lifted weights until college. And he said he only lifted in high school when they had strength tests. He said he could bench his bodyweight of 225, 25 times in a row. And this is coming from a guy who basically did nothing but calisthenics until that point. His book had some good stuff in it, it deals with a lot of compound movements, it deadlifts, squats, bench press, pullups, etc. He also practices Martial Arts(I believe it was Karate) and he gives some instruction on it. Anyways that book is decent but outdated, in fact I think it was like 15 years old.
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Answer
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Steve Cotter: May 05 2005
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Yes, Herschel Walker is a freak of nature. At man at that size with world-class speed.
Also, he was/is built like an armored tank.
I had the chance to talk to Benny Wylie a few years back, who at the time was the Dallas Cowboys asst. Strength Coach. I asked him about Herschel's training program. He said that while Walker always denied lifting weight, he would be seen in the Cowboys weight room pumping iron.
Another athlete along the same lines is baseball's great Ricky Hendersen. At the age of 45 or 46, Hendersen is still better built than just about anyone in baseball--ripped to the bone. He has always said that his main routine consists of calisthenics and lots of stretching.
When Ricky played for the San Diego Padres a few years back, their strength coach told me that Henderson did indeed sneak into the weight room to pump iron.
Sometimes, these great athletes like to add to their mystique by claiming that their god-like bodies are the result of good food and lots of push-ups only. That is to lead other to think that, "oh, if Walker DID lift weight, think of how buff and strong he WOULD be..."
Not to say that one can't built a tremendous physique doing only BW training---one can. But you won't find any 225lb + NFL players that don't do some weight training.
Steve
http://www.fullkontact.com
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Question
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AdamMatzRKC: May 16 2005
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Techniques for getting into KB Floor Press position?
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I was just wondering what techniques people use for getting into and out of the floor press position with two KBs without a training partner. I've been doing a slow deck squat style descent but it's a bit tougher to get back up after a couple of sets. Normally I don't do any chest work but I decided to throw some in for a cycle. Any insight would be appreciated.
Adam
BTW I'm using two 24's. I can't do pullovers with both at the same time.
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Answer
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Steve Cotter: May 16 2005
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Double Clean the KBs into the Rack;
Do a rock bottom squat
Roll back into a deck squat, only stay down once you are in the supine position (on back)
From this point the bells are already in position for the floor press--arch your chest/squeeze scapula together and press.
To release, either drop down to the chest and 'bump' the bells off to the side, letting them fall to the floor, or
roll to one side and let that KB drop, then roll to the other and let the other drop
Steve
http://www.fullkontact.com/
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Question
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Steve Maxwell: May 16 2005
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Grapplers Quest Submission wrestling championships this weekend
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I was busy coaching my team at the Grapplers Quest tournament this Saturday. My business and training partner, Regis Lebre, won the professional divison and took home the championship belt and cash prize. I had trained him hard for this tournament and everything fell into place perfectly. He peaked just at the right time. He submitted a well known blackbelt in the first round in under a minute. The next guy he dominated on points. In the finals, he fought the local favorite, Igor Gracie. Regis once again dominated and won handlely. I am very proud of Regis victory in a tough tournament. We will now begin preperation for the World Jiujitsu championships in mid July.
Steve Maxwell
http://www.maxercise.com
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Answer
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Steve Cotter: May 16 2005
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Steve,
`Congrats again to you and Regis.
I'm very happy for Regis and it was great to meet him for the first time. Like all true champions, he is not just a badass, but a gentleman. Too bad I couldn't observe his domination as I was under the KBs at the time :-)
Thanks so much to you and DC for your generous hospitality. It was fun and really great to see the special training facility that you call home.
Seriously Steve, when it's all said and done, that place is going to be a museum where folks will pay to get a glimpse at the place where all the genius programs were conceived :-)
People are going to be hearing a lot more about Regis and Maxercise!
Steve
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Question
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T. Phillips RKC: May 17 2005
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Steve Cotter's workshop this weekend . . .
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If anyone has a chance to take a workshop with Steve Cotter I highly recommend it. I learned a lot of new stuff despite already attending the RKC and 2 of Mahler's workshops (both excellent and HIGHLY recommended). I was surprised at how much Steve had to offer; particularly in the joint mobility department. Awesome stuff. Thanks again Steve for everything!
Thomas Phillips
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Answer
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Steve Cotter: May 17 2005
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Thomas,
Thanks for making the trip and bringing Rebecca and Steve. You all 3 exhibited excellent form in all the tecniques.
I know you will put the techniques we covered to good use with your clients.
I look forward to coming out to your gym later this year and working together!
Steve
http://www.fullkontact.com/
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Question
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rifstonian: May 18 2005
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GiryaStrength.com is live!
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My new website is up and running and I invite you all to take a look.This is just out of the oven and I hope to update and create an informative and interesting site devoted to kb training.
Mike, Joe, Monica and I are stoked about the future of KB's in the Bay area and about helping to create that.
It's only the begining!
Rif
http://www.GIryaStrength.com
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Answer
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Steve Cotter: May 18 2005
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you may see some more unique KB exercise clips on my site:
Feel free to send me an email if you have any questions.
Best,
Steve
http://www.fullkontact.com/dvd2.html
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Question
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ShadowKnight: May 18 2005
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Confused and looking for workout suggestions
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Hello everyone,
I checked with my Dr and he has told me that I am cleared for any exercise program long as I use my head. He has also suggested wearing a polar heart monitor for intense workouts.
I am looking to gain in health, strength, and speed. I figure that some size will come as well. As I said before I am in the SCA and fight in heavy armor with swords (rattan). I am also a single parent grad student so I am looking for a program that will help me the most without spend half a day or something working out.
I will attempt to attach links to a couple videos that were made about the type of fighting I am talking about. I am actaully in one of them as well. Be forewarned they have music on them as well.
http://home.armourarchive.org/members/helwyn/BSKVideoWeb.wmv
http://www.midrealm.org/kith/video/digit.wmv
If anyone can help me with this it would be greatly appreciated.
ShadowKnight
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Answer
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Steve Cotter: May 19 2005
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ShadowKnight,
I watched the links you posted.
Much of what I saw indicated that if those fighters developed proper root in their stances, they would be much more effective.
The initial clashes are not unlike a rugby scrum, where bodies are fighting for territory. Power is initiated from the ground up, and I did not see those qualities in the footage.
Footwork, stability, mobility, core and hand strength and flexibility are premium attributes for fighting of all sorts, weapon and empty-hand.
Click on the link below to see some sample movements. As pertains to your sport, pay particular attention to the 3 clips as titled:
Bagua circular stepping---core training coupled with evasive footwork and tactics
Towel Swings in Low Basin--the DVD shows other variations; what if you had a mace in place of a towel and KB, etc
Creepdown and Press--low line attack, think sword in low hand cutting and holding shield in upper hand.
All of the techniques will make your stances and mobility more effective for fighting. This type of training will give you a decided advantage against the unitiated :-)
Give some of them a try and let us know!
Steve Cotter
http://www.fullkontact.com/dvd2.html
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Question
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RJC: May 19 2005
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What to look for in a BJJ class? Steve, Makena etc
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Steve you answered my post below that i should give the class a go and see if i like it. I have never studied an MA that involved any ground work and so do not really know what to look for in evaluative terms of an instructor / class. Can you give me any pearls of wisdom as to what to look for.
Thanks,
Richard
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Answer
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Steve Cotter: May 19 2005
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my opinion:
everyone should be gracious; everyone should spar
You'll find that the most skillful fighters and teachers, are very gracious and have respectful, but tough students. There are always exceptions, but particularly in the bjj community, there is a strong kinship among the students and it is very supporting.
If you don't sense that level of respect right away (and it is obvious), chances are it is not one of the better schools.
The less skillful have more to prove; the good ones know that the real talking is done on the mat.
Also, you'll know good bjj when you see it because it will be like watching water flow.
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Question
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Lisa Shaffer: May 20 2005
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I found a use for my 18lb KB's again
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After watching Steve Cotter's new DVD! Wow this stuff is great!
The DVD is very martial arts specific but there are many drills that can be incorporated into regular conditioning workouts as well.
Alternating snatch is fast becoming a staple in my training. That is a great drill that I forgot about.
Hook swings are fun and interesting.
The variations of Rotations drills are a great ab and core strengthener.
Catch and Sweep targets your core and legs at the same time.
Duck walks! This is the drill that gave my 18lbers some use again. Alternating a press overhead and walking at the same time...very cool! And very hard.
I can especially see the carry over for athlete's as well.
Great stuff, Steve!! Keep it coming.
Lisa
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Answer
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Steve Cotter: May 20 2005
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Lisa,
Great to hear you are having lots of fun with the Full KOntact Kettlebell drills.
I promise you, I have a lot more coming. Keep practicing the stuff on volumes 1 and 2, because those are easy compared to what is coming next !
Thank you for your enthusiasm!
Steve
http://www.fullkontact.com
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Question
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green ghost: May 20 2005
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Today's KB Volume Training
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Dead Cleans done using 2 70s for 12 sets of 5 reps. 60 seconds rest break after each set.
Conventional DL stance used and starting position of KBs was on the outside of legs.
Using a Safety Squat Bar with chains added for the past 4 weeks has really aided this drill.
Eddie
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Answer
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Steve Cotter: May 20 2005
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Eddie,
Nice training as always.
It was great to meet you in PA. Next time I'm out in NJ, I want to do some training with you. I should be there later this summer. Also, if you want to come up to Long Island for my June 19 workshop, you are welcome as my guest.
Peace,
Steve
http://www.fullkontact.com
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Question
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mikey: May 25 2005
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Straight legged windmills. Steve Cotter, Anyone?...
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Is their any benefit to performing windmills with both legs locked for added flexibility. I find that when I perform them windmills with my legs locked I gives me a nice calf stretch in both legs.
Is it worthwhile or is it be unsafe. Should I just keep only the rear leg locked and increase the weight instead to make the exercise more intense.
I may be wrong but I think I've seen a copy a Steve Cotter doing them with legs locked or almost locked.
My goals are increased active flexibility and strength. I work on other moves such as bridges, weighted toe touches, OH squates and cossacks.
Thanks
Mikey
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Answer
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Steve Cotter: May 25 2005
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By manipulating the angle of pull you can manipulate where you feel the stress/stretch in the body.
Every movement can be modified.
We are not carbon-copies of each other. Each person must develop his or her own style.
Within the basics are found the fundamental principles of all possible variations.
If you understand why you practice a movement a certain way and not another (i.e. knee locked vs. knee bent), then it has more meaning.
For example, I practice windmills with the weight pressed very strongly into the rear leg, and with the front leg mostly straight, but not locked--a 'soft' knee. I use this method because I relate every movement to a fighting application. I view windmill as a 'yielding' movement of the body.
A windmill, practiced as I describe above, relates to very similar mechanics as I would use to yield from an attack to my lead hip---so I fold the body to absorb the incoming force. This folding is accomplished by pressing into the rear hip. If you do it correctly (and the KB helps you to)you can fold around the center of mass, therefore able to keep your balance.
This same principle/mechanics can be applied to sprawling, as in a defense against a double leg take down--yielding and folding around the incoming force.
While models are important, none of us are identical, so look at different styles and explore them on your own, then with consistent practice, you will find what 'works' for your body.
There is no such thing as "the" right way to do any exercise. There is "DO", and "DO NOT". If you can do (and maintain good health), then it's correct.
Steve
http://www.fullkontact.com
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