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

There is no hard vs. soft. There is degrees of hard and soft working in concert. The concept of 'soft arts' and 'hard arts' is to some degree a misnomer. Things get lost in translation from Chinese to English/choose your language. That is part of the problem. The other problem is that traditional teachings in the soft traditions are intentionally mysterious and difficult to 'get'. The key thing to keep in mind is the OPTIMAL use of force. The are many ways that one can look at hard and soft. For example, it is often erroneously concluded that the 'hard arts' are fighting arts, and that 'soft arts' are strictly 'healing arts'. This could not be further than the truth. In fact, the sophisticated fighter in any system is generally as soft as hard, or even more soft than hard. Look at Royce Gracie, and how his softness mesmerized, confused and suffocated the 'hardest' of opponents. Even Fedor, who most would now say is the World's Best Fighter (until proven otherwise), is very soft, yet devastatingly hard when need be. The best athletes, the most successful performers in his or her craft, invariably have an optimal interplay of hard and soft, and appropriate use of each manner of expression. In internal MA, where softness comes in is in the form of sensitivity so that one may interpret and intercept the attacker's force. Thing go from yin to yang and back again in a continuous interaction, never in the sense of one paradigm vs. another. Also, theory is limited. Seek balance through the practice of both hard and soft style training, and those that combine the two. Test the 'correct ratio' through performance. There is no one system that is full-proof for all circumstances. I.e. the superpowerful dude who is a social misfit is out of balance and the correct ratio evades him, he is not soft enough; likewise, the granola-eating tai chi enthusiast who is kind to animals, lives in a tree and smokes only organic pot is probably a bit too soft and is equally out of balance). This is an obvious simplification. In summary, a complete system or approach will contain the optimal ratio of hard and soft to provide the results that one wants for his or her lift. This is my experience. You may find that a simple program of kettlebells and qigong will work very well, in the general fitness/wellness sense. jmo, Steve 

I believe the manufacture sets the (very conservative) limit at 300lbs. However, that is a dynamic load. I say conservative because I know that David drove his car over an inflated BOSU during prototype testing. They also loaded 3,000lbs. They could not get any more weight on it and the weights fell of the platform---the BOSU didn't burst. From the initial hand-made BOSUs and throughout the early campaign when we were promoting BOSU at the trade shows, they were devised first and foremost for athletes. So, the standard strenght had to be such that an NFL lineman jump up and down and do plyometric-like actions with the BOSU with no defects. I've done double snatches with 2x32kg while standing on the flat side. No troubles with durability. There is an occasional defect that may happen every hundred units or so. That may have been corrected, as the BOSUs I have I have had for several years. What I have seen happen is that the ball will come out of the plastic base. I've never seen or heard of that happening while someone was on it, however, or if so, no bursting, just a slow deflation. It is a high quality product and can sustain intense pounding.  

-stand on 1 leg (1:00 is a good start) -kneel and extend opposite arm/leg fully--hold for time -1-leg DL(pick up an object from the floor and place down--fold at the waist -trunk hypers, rev. hypers, 'supermans' -jumps -jump turns (stick landing--90, 120, 270, 360 degree jump turns) -track and field drills: -1 leg 1/4 squats (tap toe and go) -1 L jump/squats -elbow/knee drive -elbow/knee drive with a jump -toe taps -side-side shuffle -jump squats w/ lateral shuffle, etc 1 arm pushups with lateral jump Flat side push-up variations (1 leg, tilt forward/back, tilt side/side) -pistols (use a deck of cards-don't disturb the deck) -head turns, head tilts -trunk rotations -plank supine and prone -any or all with eyes closed Be creative Steve

http://www.fullkontact.com  

www.bosufitness.com This is the inventors website. This is the most imformative. You can also try: www.bothsidesup.com www.bosu.com www.bosupro.com The last 2 are more commercial (more sizzle, less steak), but between them all you will get a nice overview of the tool and some ideas of how to use it. Steve

http://www.fullkontact.com  

just kidding. I have not met Vlad nor felt his powah, but people whom I respect that have speak extremely highly of him, and say he hits very hard. Of course, I don't know what you are looking to gain in particular from the tape. As long as you're not looking to 'learn how to fight' from a video, I'd say it is probably a very good investment. If nothing else, it will probably be informative and entertaining. Wish I could give more, but I can't recommend someone who I don't know. If you post again and put Vladimir Vasiliev in the subject title, you'll probably get some responses from folks who have met Vlad, and I'm sure it will be positive feedback. -Cotter

http://www.fullkontact.com  

Hi bbud, Yes, I remember you. It is great to hear that your team is still benefiting so much from the Full KOntact exercises. Seated vertical jump---I like that idea and it makes perfect sense for some of the job descriptions you told me about. Pistols and Dragon Twisting in particular have great carryover to that, so smart thinking on your part. Please send me an email: steve@fullkontact.com

http://www.fullkontact.com  

Bud, Great to hear from you. It looks like you are doing well. Please email your # to me at: steve@fullkontact.com I will give you a call. 100 40kg jerks in 20:00 is a lot of work. I may be tempted to try that when I need a break from the long sets, which I'm just now getting into. The low rep-high set jerks seem to offer little carryover to GS peformance, although they are tremendous for overall conditioning and fitness. I am in much better 'shape' but in less 'GS-shape' from all the density style jerks I had been doing. It will just take a few weeks to retrain the energy system to respond differently (learn to relax again). In any case, that is a sweet training session you did, and thanks for the tribute ;-) Lots of questions! Here goes: -BB jump squats--1/4 squat (1/2 way to parallel); emphasize driving up explosively onto the toes; these are done fast; this attempts to mimic the 2nd dip in the KB jerks, as well as the initial drive. I haven't done many of these, but I really am starting to like them and expect some good carryover into jerks. -qigong- I have found increasingly that my schedule and time is crunched, what with 3 children and a wife, a business, communicating with people, etc (I know, nothing unusual and not a cry for pity ;-). We all have these circumstances, to varying degrees. I need to constantly refine and streamline what I do, training especially. So I believe I have hit on 'the formula' for what my current goals are (life goals). I wouldn't say what I do is more or less advanced. The degree of advancement is more a matter of depth, not complexity. Simple is generally good. I am experimenting with various postures, both static and moving, although the mainframe comes from zhang zuan and wuji standing nei gong. I hold the postures. Sometimes in conjunction with visualizations, sometimes 'empty'. I also will do some sitting qiging, and some variations of bone breating, combining with BOSU or taiji/IMA. I let the moment move me. The main thing is to maximize the time I can use for training, emphasize quality even over quantity, and to try to find the 'perfect balance' of work:productive recovery. Most breath control and recovery as I am applying in conjuction with the KB training. There is no doubt that your incorporation of qigong has much to do with recent PRs. Stronger, clearer focus will have that effect. I don't know of anyone in the modern era that has effectively combined S&C with qigong on a high level. I know there are people out there, but they are keeping the info to themselves, by and large. I see that there is a huge area for discovery in this area and I must continue to test these principles upon myself, so that I can help to better refine this process for the 'average person'. There is truly a source of great potential in the combo of qigong + KB, especially now that DD has heavy KBs ;-). --John Brookfield-I believe he said he normally uses 24kg and swings to chest height. He wants minimal rest. Like yourself, he is quite an endurance athlete. --when I practice the swings, I keep them low. With heavy KBs (64 kg, 56kg--I swing only to belt line; with moderate (40kg, 32kg) I swing to navel. These are a loose, lazy style of swing. I do them primarily for the grip, secondarily for low back endurance. Another reason why my swings are relatively fast is that I connect my lower arm to my abdomen. There is a rocking onto the heels and then pushing the arm with the body, and catching the arm with the body on the back swings. --I very much like the 145lb KB. I'm just keeping it to 1 arm swings. I did some cleans and around the body passing. Haven't push/pressed it yet. That will take some work and will have to be on the back burner for now. The 125lb is a lot more functional for me now if I want to do some heavier snatching or pressing. They both have a hole on the bottom where additional plate weight can be put on. YOu'd definitely find some uses for it. If you're just looking to swing it, I'd suggest the DBB adjustable KB. You can load it up to 200lbs and it's a good price. I only got these because it was an irresistible deal ;-). Let me know what you'd like me to write on. I would be happy to. Thanks, Steve

http://www.fullkontact.com  

Stephen, I agree with you about the need for books on the topic and about the superiority of learning over inheritence. While the broad topic of recovery is looked at exhaustively, the role of qigong in such, as relates to intense strength training, is virtually unexplored. Outside of the Chinese martial arts, of which there are few remaining (that is not Wushu), and especially the IMA, there is little research, either scientific or anecdotal. Things are coming full circle for me now in my overall training. We must not stray too far from the central tenant of 'balance'. I am not one to rush out and start publishing a bunch of articles on topics just because they are 'hot' or 'soon to be hot', without first doing my own study. While I have years of qigong training in myriad forms, my experimentation with mixing qigong with KB training in particular is still being investigated. Like you said, how to integrate the two modalities is really the information that is needed. In traditional setting, qigong is typically kept separate from resistance training, lest the different goals of the two modalities 'confuse' the motor patterns. I believe there is a way to combine them effectively into one session, which is what I am experimenting with now. However, it cannot just be thrown together. There styles must be complementary. Great questions. Steve

http://www.fullkontact.com  

Jason, I filmed a bunch of clips recently and will put them up soon on my site. When I have the new clips up, I will make an announcement here. -Steve Cotter

http://www.fullkontact.com  

Hi Sean, Great to hear from you. I just received notice of your DVD order. Thank you very much. You are trying to get to the 'root' of root, or the 'heart' of root. This is the most elusive skill in all of MA, imo. I do not consider myself very high level in the application of root as you are describing. More specialty is more of a 'dynamic root', an interplay of stability with mobility. This is very useful for fighting and in my case, self-defense or play. My ability to resist being shoved is so-so as compared to a master. However, you will see my root in action if you try to take me down. Very difficult to do, but I do not stay in one place. I am not saying that I cannot being taken down, only that it is difficult, and in that context I am well-rooted. The 'gong' that you speak of is specialized most by Chen taiji experts. Their system evolved to have less big movements via strikes, kicks, grapples and tested their power through push hands and rooting/uprooting skills. The reason that you can stabilize a heavy SQ but not replicate that stability at certain angles---this has to do with intention. The power of intention, when directed, is greater than muscular power. This is the essence of IMA. The training for great root lies primarily in the 3 activities of standing meditation (with various imagery), taiji form (to teach 'sung' total relaxation) and tui shou (push hands, sensing, listening ). You have to be willing to forget everything you now know about strength and 'start over'. There are few that have a high level in this. Imo, you will have to be willing to travel and be prepared to be very committed and ceremonial in order to be able to learn what you are seeking through a true expert. I can teach you things about it, but in the 'grand scale', I am still 'babyson'. A starting point for learning the ability could be with Master Ren Guang Yi in NYC. He is a legitimate Chen stylist, which means he can use it. I don't know his procedures for accepting student, etc. But he is one I would start with if I wanted to learn legitimate Chen taiji. There are a handful of others alive today. There is also someone on the West Coast I could put you in touch with, who is very high level in the realm of meditation and martial rooting. I wish I could be of more help. I know that my level of gong fu may seem high to some, but that is because true gong fu is almost dead in the modern world and a little bit of skill seems like a lot when no one has a frame of reference. (Sort of a 'in the land of the blind, the man-eyed man is king' thing). There are a few people still that have tremendous power, that goes far beyond any of the strongmen I have ever met. The question is, will they teach the essence before they die with the knowledge. Someday I hope to discover these 'secrets' and how to teach them in an instant rather than the 30 years in now takes. But then, if people could learn such things in only an instant, they would not be prepared to wield the powers gained appropriately. An ancient self-correcting system, it seems. Steve

http://www.fullkontact.com  

Yoana is one super athlete and learns quick. She's going to put up great numbers in the snatch, too, once she gets a little more familiar with the technique. Her form is perfect already. It was great seeing you guys. Steve

http://www.fullkontact.com  

glad you like them. I agree that the rooting techniques have universal application to athletics. Thanks for your nice review. Steve

http://www.fullkontact.com  

what will happen if you DON'T get off your butt and do what needs to be done. If your fear of what you'll have if you do nothing is stronger than your fear of doing something now, you'll be plenty motivated. This is an internal thing, not an externally motivated issue. First, be clear on what it is you want, then you can take an action plan. Contemplate, do a little research and then you can ask here for more specific guidance. There are no motivation programs per se. You have to write your own program and it starts with a burning desire to accomplish a vision of something 'better' than what you have now. You can do it! Steve

http://www.fullkontact.com  

Franz, I don't mess with the grippers or nails currently. That is Brett's domain. On the subject of foot 'gripping', I know that plenty of 1 leg squats, especially barefoot, does a lot for the musculature of the feet. Also, there is great benefit of standing barefoot, 1 leg on the BOSU. It really works the arches of the feet. I also used to walk around barefoot on the lateral edges of the feet. This is a MA training that is used to condition the rideges of the feet for sidekicks to soft areas (liver, spleen, bladder); also good for ankle flexibility. Steve

http://www.fullkontact.com  

Christine, Hockey players are some of the most unheralded of all athletes, imo. The level of conditioning has to be very high, and very versatile. Forwards (including center) mostly skate forward (more push--quads) as they are primarily offense. Defenseman mostly skate backward (more pull-hammies). The goalie needs a lot of static strength, and also explosive bursts laterally and extreme hand/eye and flexibility. Primarily an anaerobic energy requirement, with need for a strong aerobic baseline. A few resources: for a knowledgable RKC with experience with hockey and hockey players, contact Doug Garbarz, who is in Michigan : dmgarbarz@hotmail.com Also look into work by Peter Twist, one of the top S&C coaches in the biz and with the NHL for many years. He is at www.twistconditioning.com Whatever else you have him do, one legged squats are king for those kinds of athletes. If he does nothing else but become highly proficient at those, his game will improve. Good luck! Steve

http://www.fullkontact.com  

Replace the fat image with a svelte image (or less fat). The change of 'attitude' (self-image) will motivate the action, which produces the results. conceive-believe-achieve and whatnot. OR Be fat and Happy. Fat and Happy is ok. Fat and miserable is not. jmo, Steve

http://www.fullkontact.com