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Contents
14 mad workout
10
24
by john cintron
17 mad recovery
14
by lance brazil
20 mad methods
20
40
36 mad mobility
30
46
by aaron cruz
38 mad mobility
44 mad prehab
other content
6 contributors
8 gear guide
44
cover shots
Cover photos taken by Erik
Esik Melland of John Wolf
(front), Aaron Cruz (back), Jim
Romig (right), and Erik Esik
Melland (left).
Issue 21
www.MarkdeGrasse.com
ANTHONY
contributors
contributors
anthony eisenhower
Head instructor Anthony Eisenhower has over 15 years of experience studying, practicing and teaching martial arts
including Muay Thai, Tae Kwon Do, Coju-jitsu, Capoeira, Kenpo Karate, Gung Fu, Brazilian Jiu-Jitsu, and Pankration.
He competed in full contact Kickboxing, Pankration and MMA. Anthony also performs stunt and fight choreography
for music videos, commercials and various film and television projects; past projects include Alias and Mighty Morphin
Power Rangers.
henk bakker
henk
Henkules Home2Gym
facebook.com/groups/553936311344546/ | facebook.com/hbakker3
I work at the Department of Justice in a Special Response Team to ensure safety against dangerous detainees. I had different forms of training such as combat, endurance, and strength training. My job now is group leader/mentor preparing
detainees for their return to society. I have over 20 years experience in strength training. I try to motivate and inspire
people who want to train in an unconventional way. The unconventional training tools are facilitated by my sponsor
Schmitt Anchors & Chaincables at www.schmitt-anchors.nl
john cintron
John
John Cintron is a certified personal trainer under the International Sports Science Association and owner of Cintron
Athletic Training LLC. John has practiced Thai Boxing and Brazilian Jujitsu and has been training since he was 13 years
old. What makes John different from any other personal trainer out there is he has trained with just about every piece of
equipment thats out there, and has found that if you combine Barbells, Dumbbells, and Bodyweight exercises, and use
them as your primary tools, it will make you a strong athlete, bodybuilder, or just get you in great shape.
DANIEL
daniel markert
Daniel Markert is a career Army infantry officer currently serving in the California National Guard. He has served in
combat in Afghanistan and in advisory missions in Ukraine and Nigeria, as well as numerous domestic emergency response missions for security and humanitarian relief. He is a certified TACFIT Field Instructor.
AARON
aaron guyett
Innovative-Results
www.Innovative-Results.com
Aaron Guyett, a Marine Corps Sergeant and Innovative-Results Gym owner, specializes in Warrior Training. With his
warrior heart and mind, he delivers tactful, strategic, and uncompromising results to our nations finest military, federal,
state, and local agents, preparing each warrior physically, mentally, and spiritually for their highly specialized and arduous
missions and tasks.
john
John Wild Buckley CSCS is the Owner and Head Coach of The Orange Kettlebell Club. He has competed all over the
United States, Japan, Singapore, and Russia. He has coached students to ranks as high as Master of Sport in both Biathlon and Long Cycle. He is Proudly Coached by Denis Vasilev. He lives in Oakland California and gets told what to do
by Nazo.
dave hedges
dave
Dave Hedges is the founder, owner, and instructor of Wild Geese Personal Training & Combat Fitness and Wild Geese
Martial Arts. Dave has a certification from the IKFF, hes a National Level Kettlebell Coach under Vasily Ginkos IUKLIKSA, a 2nd Dan Ed Parkers Kenpo, 1st Dan Wado Ryu Karate, Instructor Doce Pares Multi Style Systems, and also
a Security Consultant. He uses his experience and expertise to get people into shape using kettlebells and other unconventional methods and gear.
dan henderson
dan
Dan Henderson is the owner of The Australian Institute of Kettlebells (AIK). AIK educate trainers and coaches worldwide with accredited courses in kettlebells, battling ropes, powerbags, mobility and MMA conditioning using powerbags
and kettlebells. Dan has an honours degree in Human Movement and is IUKL Level 3, IKFF Level 2 and IKSFA Level
1 qualified. He has trained all over the world with many great coaches and specialises in kettlebell and battling ropes
training.
john wolf
John
John is the owner and founder of Wolf Fitness Systems. He has spent the last decade searching out and training with the
very best in the business to formulate the continually evolving Wolf Fitness Systems methodology. John feels that learning from the best is an important to the development of both him and his staff. As a result, he has been influenced by
many great coaches and movement systems. As a result of his continual learning process and personal practice John has
also developed a movement and training system of his own. It is an integration of kettlebell training and ground based
movement training called Evolution Kettlebell Groundwork.
jim romig
Jim
Jim is the resident combative conditioning expert at Wolf Fitness Systems. As a Mixed Martial Art athlete and grappling
coach Jim has a great understanding of the practical application to many of the movements he teaches. As a result of his
background in combative athletics and his passion for medicine ball training he has developed a conditioning system that
integrates the two called Medicine Ball Athletic Conditioning (MBAC). This conditioning system is great not only for
fighters but also anyone who would like to train like one!
AARON
aaron cruz
Aaron is the in-house restorative movement specialist at Wolf Fitness Systems. He takes great pride in making sure
people get an effective dose of joint mobility and decompression exercises at every session while also making sure that
the workouts stay fresh and challenging. He would have to make sure to do that to keep his nickname...The Hammer!
Through delivering mobility and flexibility focused programming at our studio Aaron has come to develop his own information product called Fit2Flow. A bodyweight movement system that integrates mobility and flexibility training with
high intensity intervals.
Erik
Erik...also known as ESIK is the resident multi-media artist at Wolf Fitness Systems. Erik is an artist in every sense of
the way. He has been a vocal artist for several bands since the 90s, has developed a following for his photography and
video work, and has developed a very innovative upper body conditioning system called Warrior Mode. Since joining the
team Erik has demonstrated great growth in his coaching along with all of the other artistic contributions. Stay tuned
for more from him in the near future.
Donica
donica storino
Donica is a Certified Performance Enhancement & Physique Transformation Specialist, a NFPT (National Federation of
Professional Trainers) Certified Personal Trainer and the owner of Bad Ass Training & Gym. She teaches several strength
and conditioning disciplines including Russian Kettlebells, Olympic Weightlifting, Body Weight Conditioning,Integrated
Flexibility & Joint Mobility. She holds certifications in Elite CrossTraining (The Underground Gym),NFPT, IKFF CKT
Leve l and Level 2, RKC Instruction, Master of Sport, CMS,Underground Gym Olympic Weight Lifting and Kettlebells.
She also competes nationally in IKFF competitions several times a year and has received six gold medals.
jon celis
Jon
AbsoluTraining
www.AbsoluTraining.com
Jon Celis is an elite fitness professional who specializes in real world fat loss. He holds a degree in Kinesiology, expertise
in nutritional counseling, and is one of the few professionals in Southern California to hold the prestigious Russian
Kettlebell Challenge (RKC) certification. This has led to his emergence as a lifestyle triple threat combining fitness, nutrition, and science.
gear guide
gear guide
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Price: $100.00
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Url: www.Hylete.com
Do you have an innovative fitness product, supplement, or other item? It could be featured here!
Contact us at mark@mymadmethods.com
COFFIN
NAIL
BATTLE ROPES & KETTLEBELLS
WORKOUT PLAN
Ready for shoulder and grip mastery mixed in with some hardcore
mental toughness? Then you cant beat kettlebells & Battle Ropes!
WED
THU
FRI
S1
P1
E1
S2
P2
E2
S1
P1
E1
S1
P2
E2
S1
P1
E1
S2
P2
E2
S1
P1
youtu.be/sGfL7vJt7fo
youtu.be/4Qh_fyvqWPM
youtu.be/ggcZcH_JoWI
youtu.be/NJFLsUxa8Nw
TUE
Focus on one exercise at a time for 10 sets (100% effort, Give everything
you have for each set with speed, power, and focus!): Week 1 - 10 reps
per set (approx. 30-60 seconds of rest), Week 2 - 15 reps with 60
seconds of rest per set,Week 3 - 20 reps with 60 seconds of rest per set,
and Week 4 - 25 reps with 60 seconds of rest per set
A: Battle Rope Tsunami - 10 sets
B: Battle Rope Sidewinders - 10 sets
C: Kettlebell Jerks - 10 sets of 5 reps each side
MON
Each set is done with equal work to rest ratio (60-90% effort): Week
1 - 20 seconds on/20 seconds rest, Week 2 - 30 seconds on/30 seconds
rest, and Week 3 - 40 seconds rest/40 seconds rest.
A: Kettlebell Long Cycle - 10 sets of 5 reps
B: Battle Rope Snakes - 3 sets
C: Battle Rope Sidewinders - 3 sets
D: Battle Rope Kneeling Up & Down - 3 sets
E: Battle Rope Cyclones - 3 sets
F: Battle Rope Stagecoach - 3 sets
WEEK
youtu.be/V3SD1jWqujw
by Aaron Guyett
youtu.be/4VjITEhUeSo
aaron guyett
MAD RECOVERY
njuries and illness can quickly sideline your training and set back your
physical and psychological development. Studies about willpower have
shown that established routines free our
discretionary capacity for non-routine
decisions. So, injuries and illnesses that
prevent physical training disrupt these
routines and can be a significant source
of collapsing our willpower in other areas of life.
Reducing the likelihood of injury and illness is
the purpose of joint mobility drills, compensatory stretching, and of cycling training intensity
to prevent overtaxing the neuroendocrine system and suppressing the immune system. This
pre-habilitation is the value of programmed
training instead of cocktailing workouts with
the belly burner of the month workout.
Usually I train on a four day mini-cycle during
my periodized major training cycles:
Day One: Low Intensity Joint Mobility Routines & Walking
Day Two: Compensatory Stretching or Yoga
Day Three: Strength Conditioning
Day Four: High Intensity Metabolic Conditioning
What do you do when you are injured, ill, overstressed, overtrained, or de-conditioned from a
break in training? If you require medical treatment, obviously you incorporate the advice of
your medical professionals. Short of this, I revert to the active recovery training of joint mobility and yoga, particularly drills that involve
ground engagement. This is especially important
for any athlete to do when they are sick with the
common cold or seasonal flu.
sample workout
Perform a session of 15 minutes seated meditation in the evening before bed (not laying down;
get comfortably but firmly seated).
1. Concentrate on your exhale through the mouth
pulling the belly in toward your naval. Inhale
through the nose as you relax the belly-pull of
your exhale.
2. Start with 5 counts: exhale, pause, inhale, pause.
Perform this for 5 minutes.
3. Then, lengthen the exhale to 8 and 13, while
keeping the 5/5/5 of the rest. Perform for 5 minutes.
4. For the final 5 minutes, lengthen your control
of the pause after the exhale to 8 and then 13.
(When thoughts, plans, ideas, concerns, emotions,
even bodily aches attempt to intervene, return to
your internal concentration and narrowed focus
on your breathing.)
Fifteen minutes will improve the quality of your
sleep; thus, accelerating your positive adaptations
from your exercise and nutrition. In the case of
being sick or injured, you will recover as fast as
your body chemistry allows. For a more detailed
explanation go to www.breathinggift.com and get
the 19 page book and video demonstration.
conclusion
MAD NUTRITION
PROPER NUTRITION,
SPEEDY RECOVERY
injury is inflammation
injury is inflammation
anti-inflammatory foods
pro-inflammatory foods
Sugar
Conventional beef
Soy in excess
High Fructose Corn Syrup
Nuts and seeds in EXCESS
Deli meat in EXCESS
Wheat in most cases
MAD WORKOUT
OUTDOOR
TRAINING
WITH
HENKULES!
love the benefits of outdoor workouts because you are not tied to a
particular dimension of space. In
most gyms you have to deal with artificial lighting and air conditioning, but
when you train outdoors you can do
your exercises in the fresh air while
getting your vitamin D from direct
sunlight.
different weather
different surfaces
different oxygen
anchor pull
anchor carry
The Farmer Walk challenges your grip, back, and all the primary muscles of your lower body. Hold a heavy Shacklebell (or heavy kettlebell/
dumbbell) in each hand and walk about 30m, making sure you keep
your body upright. Dont lean forward, backwards, or to either side.
The Front Hold is the ultimate core and shoulder exercise! Stand with
your knees slightly bent and hold the Chainbell (or an inverted kettlebell) in front of your hips. Keeping your arms straight, slowly raise the
Chainbell in front of you until it is at shoulder level and try to hold for
60 seconds. Make sure you keep perfect posture, shoulders, back, and
chest out the entire time.
MAD PREHAB
A 5 STEP FORMULA
1. foam rolling
2. band training
3. yoga
4. take a break
5. massage
Deep tissue massage is the last thing I do for injury prevention. A good massuse can find parts
you had no idea were hurting. This can be really
painful but it helps. If you can go once a week,
that would be ideal. If not, I highly recommend
going every other week or once a month.
injury prevention
sample warm-up
video
sample injury
prevention
warm up
youtu.be/qX2bbQXkFTc
by John Cintron
MAD RECOVERY
THE KEYS TO
RECOVERY
There is no simple means to recovery, but there are many options for
both rehab and prehab. The key is consistency (and knowing your options)
protect
Generally, it is difficult to refrain from using a body part once an injury has occurred. For instance, you injure your ankle. The ankle is difficult to heal since
you need to walk to move, which correlates to applying pressure and weight.
Exercise is helpful as long as the injury is not to the point of immobility (i.e.
crutches). Use caution, be aware, and listen to your body about how your ankle
feels. Dont do anything stupid that results in the injuring the ankle further,
especially if its almost healed. An example that best illustrates exercising with
awareness can be taken from a Martial Arts stand point: the roundhouse kick.
Certain styles prefer shin while others prefer the top of the foot/ankle region
as the point of contact. While recovering, if you are kicking a pad using the top
of the foot dont go full blast, therefore causing further irritation and possible
hyperextension. Be aware and kick the pad with mental focus on protecting
that joint.
rest
Rest means relaxing and taking some time off from focused, planned exerce.
For example, if its your knee that is injured, do upper body exercises until the
knee feels better. Listen to your body because it knows more than any doctor
out there. Resting does not mean lay in bed all day for a week. Remeber the
old saying, A body in motion, tends to stay in motion. A body at rest, tends to
stay at rest.
ice
Icing injuries as they occur is an ancient method of healing and calming inflammation. The method of icing we use today dates back to the ancient Greeks.
Man keeps trying to reinvent the wheel with this technique using odd products.
The truth is that nothing can substitute a solid ice pack to treat immediate injuries. When do I Ice? Its simple; if the injury is immediate, you want to ice the
area as soon as possible to slow down the inflammation process. No more than
20 minute sessions are needed. Also, try 5 minutes icing and 5 minutes off of icing with some mild movement, followed by 5 minutes of icing again and repeat.
compression
Compression is heating the area by using mildly tight clothing or wraps to create
a warming effect by trapping your body heat and providing blood flow to the
injured area. Generally, you want to ice the area for a few days after the injury
before you apply heat treatment. Heating treatments can be sport compression
t-shirts, medical bandage wraps or braces, or taking a nice warm bath. The
warm bath, in my opinion, is the best treatment option. Ointments are available
to create a heating sensation, I recommend the age old product Tiger Balm
which can be found at any pharmaceutical or sport store.
elevation
This doesnt mean that you should climb a mountain. The idea behind elevation
is to keep the injured area above your heart. The icing method applies here,
about 20 minutes. The higher you get your injured area above your heart, the
better. Elevation results in an increase of blood flow and therefore help with
recovery.
lance brazil
range of motion
foam rolling
final thoughts
MAD METHOD
OFF DAY?
TIME FOR THE
SLED
enjoy doing mobility work and spending time getting warm and loose before
training, but there are days that I awake
aching and barely able to utter a coherent
grunt.These are perfect days to pull a sled!
travis janeway
MAD RECOVERY
NOT EVERYONE
COMES BACK
ON THE ROAD TO RECOVERY THERE IS A BRIDGE
BETWEEN REHABILITATION AND NORMALCY. LET
THIS ARTICLE BE YOUR GUIDE.
sample training
sled tips
conclusion
video
upper body
rehabilitation
strategies
youtu.be/lzcfN2GbIAg
video
lower body
rehabilitation
strategies
youtu.be/Yse0MgsGK9s
by Doug Fioranelli
MAD TRAINING
olby, Nazo, and I have travelled all over the world together
to train, study, teach, and compete. We have travelled light
and heavy. Sometimes we teach quick one day workshops
and other times we produce much bigger events like the Japan
Kettlebell Championship. One thing remains the same though,
wherever we go we lift, and when we lift, it means something to
us.
Training for Kettlebell Sport is not like any other training I have ever done.
Growing up I would go to the gym for a workout whether I felt good or bad
and more times than not I would leave feeling pretty good; I would get my pump
(hey, it was the 90s!). Things are different now though, and when I train I have
to hit my numbers.
When you train for Kettlebell Sport there is an ebb and flow to the programming. Each session feeds off of each other and when I am really training well
my progress is clear and I can allow myself to be happy. When I have a bad set,
maybe because I was on a plane (or in an airport) for 30 hours and then a train
for 30 hours more, my head will twist into knots and every doubt I have ever had
about my lifting comes rushing to the front.
Im not getting any better
Ill never be any good at this
Im too old
Im too fat
Im too weak
The time you spend under the bells is time dedicated to managing these
thoughts. The longer you do this, the louder they get and the better you get at
managing them. This is my favorite thing about this sport. At some point you are
going to have to go down into the basement and clean it up.
So, the reason I bring this up is because it is the worst thing about traveling
and training or traveling to compete. As soon as you get off that plane, or train,
or out of that car, you have every reason to think you wont hit your numbers.
The reasonable thing to do is rest. Maybe go out to dinner and adapt to you new
environment. Even though your program says to train today it would probably
be best to put it off until tomorrow when you are stronger, right?
I have done extensive testing on this and I can honestly say that right after
some grueling travel I have had both the worst training sessions of my life and
the best.
What? No way dude? That sounds like BS! Its true. I have learned that if I am
rolling with Dolby and Nazo for days and days and I am tired and cranky and
basically unmanageable in every way, and I am unhappy and dont want to train, I
start to make excuses. The main excuse is that I wont hit my numbers because I
am so tired, and nobody wants to miss their numbers. However, if I am meeting
the group, especially for the first time, I start to get excited. Even though nothing
has changed about me physically, I get pumped up and I want to train. I have set
many personal bests in moments like that.
Why? I surrendered to the training. Training is what we do. When we get together we can feed off of each other and produce excellent results.
Jason and I flew to Eastern Siberia in February 2011 to train with our coach at
the time. We were very nervous and we really wanted to get the last run on our
program in before we left Jasons house for the airport. We had about two days
of straight travel ahead of us (because Chu-Hus like us go the long way!), but
we still had to get that run in (so 1am we would be on the road running and at
3am on our way to the airport). Its hard to sleep in a middle seat in coach when
you are 66 and 300+ lbs, so lets just say I would have traded that run for sleep
1,000 over. Lesson learned.
8 hours of sleep before you leave will pay off more than a last minute late night
workout that leaves you hungover for a long trip.
Away games make you prove it. Its fun to compete at home where you can
sleep in your own bed and drive to the meet, but if you are really looking to test
yourself you need to hit the road. You will learn a whole lot about competing the
first time you can only get squid eggs for breakfast, or when there is some crazy techno mobster/
hooker party in the room next to yours when you
are way too nervous to sleep anyway. If you forget
your shorts at home you know where to get them.
If you forget them on the road ne povezlo tebe.
Nerves? Lack of sleep? Beds too small? Toilet is the size of a hat and wedged in the corner?
These things got ya down? Are you looking at your
plate and thinking Thank you so much, I am so
honored to be here and you guys are great but I
really, really dont think I can eat that?
Jason will eat anythingANYTHINGbut I always bring along something I know I can eat. For
me, its meal replacement bars. I know, I know, not
ideal nutrition but when my choice is a Big 100 or
a bowl of fermented fish guts, I go Big 100. Thank
you very much.
I do my best to hit the numbers on my program because I know how they work together. But sometimes,
for whatever reason, I cant hit the number. That is all
it is, some reason. No blame, no explanation; it just
happened. Accept it and move on. Practice this every
time you lift.
Find the best in every set. Maybe you went longer
than ever. Maybe your technique was better than ever.
Maybe you couldnt finish the time but you went faster than ever. Maybe it all went to shit on you and you
didnt quit. Count how many times you wanted to put
the bell down and didnt, make it the most times ever.
In the sport we say that if you dont lift, you dont
get it. Thats because it is the practice that changes
you. It is the ritual of failing and carrying on. It is
about managing suffering and enjoying every little
success. It is about spending time getting to know
yourself under the bells. If you practice this you will
be able to get on the platform and lift because you
know that the next 100 reps you do are just an extension of the 100,000 reps you have already done. You
have been tired and sore before and had great days.
This will be one of those days.
Here is a week of kettlebell sport training that I did getting ready for a tournament when I was on
the road. The programming is only with 24kg bells because it is hard enough to find those and I
didnt want to get greedy and try to find heavier weights. This was over a period of 3 weeks spanning
19,000 airmiles.
GOAL: 5MIN JERK 50 REPS, 10 MIN SNATCH 200REP
Workout 1
Weight
Pace
Time
Rest
Result
Jerk
24kg
Easy pace
5min
As needed
Snatch (left)
24kg
Easy pace
5min
5min
91
Snatch (right)
24kg
Easy pace
5min
Workout 2
Weight
Pace
Time
Rest
Result
Jerk
24kg
12rpm
3min
3min
35
As needed
82
Jerk
24kg
12rpm
3min
Snatch
24kg
Easy pace
10min
36
Workout 3
Weight
Pace
Time
Rest
Result
Jerk
24kg
10rpm
4min
As needed
40
Snatch
24kg
22rpm
6min
172
132
COMPETITION RESULT:
EVENT
REPS
Jerk
54
5:30
Snatch
203
10:00
final word
Oh, and one more thing; if you ever find yourself feeling jetlagged in Japan, you can go
wrong with Lime Chu-Hi. I have done extensive
research on this. w
TIME
www.HYLETE.com
He appreciates
the risks involved
with big bike
riding and had
spent good money
on a helmet. That
was cash well
spent as his head
hit and glanced
off the post.
dave hedges
MAD RECOVERY
A catastrophic injury doesnt mean that you cant compete again. Learn one mans astounding comeback.
He hit the post hard with his legs; the left knee
taking the impact. He smashed bone, tore tendons, and ripped ligaments. His lower leg stayed
attached only thanks to his leathers.
The accident happened on August 11, 2012.
He was in surgery on the 30th where the doctors
did what all the kings horses and all the kings
men couldnt; with 31 stitches, 6 screws, and 2
anchors, they rebuilt him. Both the ACL and
PCL were torn. The lateral collateral ligament
was fairly okay; it survived by snapping the portion of the fibular it attaches to clean off.
He spent the next three months pretty much
immobilised, which is harrowing for any physical human being. By December, hed regained
enough mobility with the aid of a huge brace
and a pair of crutches that his wife was able to
talk him into coming back to the gym.
the ladder
Hard
Easy
Medium
1
2
3
4
5
(1,2,3) x 3
(1,2,3) x 4
(1,2,3) x 5
(1,2,3,4) x 5
(1,2,3,4,5) x 5
(1,2,3) x 1
(1,2,3) x 2
(1,2,3) x 3
(1,2,3,4) x 3
(1,2,3,4,5) x 3
(1,2,3) x 2
(1,2,3) x 3
(1,2,3) x 4
(1,2,3,4) x 4
(1,2,3,4,5) x 4
floor work
wants you to be able to walk to the toilet unassisted. He immediately told Seb to lose the knee
brace and crutches and start walking. He also
prescribed Single Leg Box Squats (also known as
Box Pistols), 30 per leg, every day.
time to jump
the result
On January 25, 2014, 18 months since the accident, Seb performed in the Europeans. In a BJJ
competition, the fight is a single 5 minute round;
Seb finished every fight via submission within 3
minutes. He brought so much strength and power to the floor that frightened his opponents, and
in doing so, he won the Gold medal for the 90kg
Purple belt division.
In conclusion, this is not a road map for you
or anyone elses injury recovery. What this is is
one mans journey, a story of his commitment
and the collaboration of an unconventional
coach and a world class physiotherapist. Your
body and its injuries are unique to you, your
road recovery will be your own, unique to you.
video
training
progress during
the road to
recovery
youtu.be/EvtB4erH-0g
by Dave Hedges
MASTERS OF
RECOVERY
Sometimes
the simplest
tasks are
the ones
that prove
to be
the most
challenging.
I
leg circles
mobility circuit
video
hip mobility
exercise
tutorials
youtu.be/09_gt3XZDbk
by John Wolf
john wolf
shin box
pigeon
aaron cruz
king pigeon
I
have
always
1
had some of
the tightest
hips.
2
pigeon progression
After some good leg work in the drills I have given you, things should be releasing a bit more and
Pigeon Pose is just about ready for you. From
Shin Box slide your rear leg straight back, while
internal rotating your back hip and tucking your
pelvis. Sink into your hips by sliding your back
leg as if someone was pulling your toe.
video
king pigeon
progression
tutorials
youtu.be/3RNiGkqRRQI
by Aaron Cruz
When I was
18 years old
I decided
to move
out of my
hometown
to pursue a
career as
a hip-hop
musician.
H
to breakdancing that fed into my love for hiphop. Not only did the movements inspire me,
but so did the way that the business grew to support my music. As I continued delving deeper
into the training I decided to fuse my newfound
passion for fitness with my music. I have since
released two fitness-inspired hip-hop albums.
The response to my fusion of hip-hop music and my newfound enthusiasm for fitness had
initially gotten mixed reviews. Many people in
the local scene thought that the two really did
not complement each other. Other people had
a false preconception about hip-hop and automatically assumed that since the music was in
that genre that it would inspire people towards
negativity or violence (without ever actually lis-
wrist Fold
video
demonstration
of wrist
decompression
drills
youtu.be/gDF071MO3MQ
Med balls.
I know
what youre
thinking:
Who uses
med balls?
thought exactly the same thing before I started developing the Med
Ball Athletic Conditioning system a
few years back. As it turns out, med
balls can make for an unbelievable asskicking training session that provides
an enormous range of health benefits
from hand-eye coordination, developing
widely sought after explosive rotational
power for athletic performance, quicker
recovery of heart rate, and all out mental toughness (just to name a few).
Plus, who doesnt like beating the shit out of
something for 20 minutes without suffering any
legal ramifications? God knows I do. It is exactly
what I implement in my training when I am getting ready for a fight, getting others ready for a
fight, or even to get my wife and myself in the
shape of our lives for our honeymoon! Turns
out, ladies like to hit stuff too!
jim romig
balancing the body for
maximal power output
superhero extension
Place your knee and shin flat on the ground with the other leg out in front. With your hands clasped behind your
back, kick your shin into the ground , squeeze your butt,
and inhale as you lift your chest like a superhero, trying
to lock your elbows behind your back. Exhale, round the
back out with your elbows locked in front of you, and try
and slide your shoulder blades off your back while keeping your lower body active. Repeat as needed.
mountain climbers
Once the knees are done, we get down to the
floor for some Mountain Climbers. Be careful
here, the race against the clock plays with us, and
med balls can get quite slippery. Put the med ball
on the ground and do a hand plank on it with
your hands turned out and elbows locked. Tuck
your tailbone under (like a scared dog), keep the
hips high, and pull the med ball down towards
your feet. Once youve established a safe plank,
bring those knees up quick with a sharp exhale
for each.
Once done with all three drills for that round,
try and give yourself a few long and slow exhales before the next round. This will help calm
you down and lower your heart rate. Once all
20 rounds are complete, take a few minutes to
let yourself unwind with the decompression and
reflect in the sweaty glow you will be rocking.
decompression #3
Finally, bring your shin on the ball with your
knee on the mat and your other leg in front of
you, like a lunge. From there, clasp your hands
together in front of you, elbows locked like a
volleyball player and drive your shin through the
ball. Keep tucking your tailbone and squeezing
your butt while you rotate your locked elbows as
far as safely possible across your front leg. Allow
your eyes to follow your hands.
decompression #1
For the first decompression, you will need a box
or ledge to sit on that is about med ball height,
and your med ball right out in front of the box
so you can put your heel on it. This is a two part
drill. First, with your opposite foot flat and a tall
posture, extend your arms forward with your
shoulder blades pulled back and top of thigh active while you reach through your heel in front
of you. Halfway through, keep your shoulders
pulled down (dont shrug) as you allow your upper body to fold and go with gravity. Do one
minute per side for that one.
video
sample med
ball athletic
conditioning
workout
youtu.be/jt8F6_-E5_s
decompression #2
by Jim Romig
MAD PREHAB
PREHABILITATION FOR
HIP HEALTH
If you plan on taking your training (and your life for that matter) seriously,
its time to consider proper hip health. These tips & Exercises will help.
adults, can affect the health of the hips. However, regardless of age, our hips are prone to injury and hip issues are common among all ages
and sports backgrounds. This statistic brings me
back to the importance of prehab training in
conjunction with and/or prior to your normal
or unconventional training program.
So, do we stay immobile and use it as an excuse to be inactive or prevent us from serious
training? Absolutely Not! I hear the excuses time
after time:
ketball court, football field, even hop on a surfboard or SUP. Since your shoulders, head, and
neck have been under constant strain, they lack
the necessary stability and range of motion to be
active in these sports without doing some sort
of joint mobility or prehab first.
Its like your morning java: you need to allow your body to wake up first (and some of
us may even require more caffeine than others).
If youre tight or lacking mobility, your body is
designed to compensate. If you continue on this
path and do not prehabilitate your body, an injury or issue in your hips, rotator cuff, and/or
elbows is inevitable.
I cant do that.
I am too old.
I cant move that way anymore.
what is prehabilitation?
Before I realized the importance of prehabilitation and movement warm-ups (following the
Fizikel Pull-Aparts formula), I was doing some
supplemental training with my Strength Coach
Zach Even-Esh from UndergroundStrengthGym.com. As a warm-up we did a simple yet
effective movement called Banded Pull Aparts.
At first, I thought this was going to be a fun little add-on to my usually very intense workouts.
Well, let me tell you, 10 Banded Pull-Aparts
palms up, 10 palms down, and 10 banded dislocators CRUSHED me! We only did 3 sets and it
CRUSHED me.
Just to give you some perspective, I can lift
donica storino
a 32kg kettlebell (which is 88% of my bodyweight), for high reps for a long duration of
time. For this reason, I consider myself a strong
athlete. And yet, I was crushed by these simple
movements. Who wouldve thought a simple
banded exercise would be so difficult and cause
soreness for days?
It was then that I realized that I had an imbalance that my body had been compensating for,
and it was only a matter of time before my foundation was about to crack resulting in injury or
acute pain. Since then, I have made prehabilitation a part of my training before each workout
AND on off days. I have noticed increased mobility, a stronger core, and my hips and shoulders
are pulled, balled, and open.
sample exercises
workout #1
workout #2
workout #3
by Donica Storino
MAD MOVEMENTS
everyone falls at one point or another, but not everyone needs to fail while doing it. learn to fall correctly!
ou know youve done it; youve
the shoulder roll
been walking down the sidewalk
a history of falling
This basic fall is either when you are falling forward and catching yourself, or after a turn and
slip, still catching yourself in front of you.
Begin on your knees, with your body as
straight as possible.
Get your core engaged and extend your
arms out in front of you.
Let yourself drop forward and catch
yourself with your arms extended.
While catching yourself, lower into a
push up, but come all the way to the
ground.
Turn your head away from the ground
for protection.
This fall is similar to the Catch Fall, but is a little more dynamic. This is similar to a Sprawl in
MMA, but you will be catching yourself at the
end. Think of movies when someone pulls the
feet out from under another person.
Begin from a standing position.
To start, lower yourself into a squat and
touch your hands to the ground, then
shoot your legs behind you and lower all
the way to the ground (basically a Sprawl
or Squat Thruster movement).
Make sure you turn your head away from
the floor for protection when it nears
the ground.
Once you are comfortable with performing that quickly, try speeding everything up so that all the movements flow
together.
This is a very dynamic fall, so make sure
to be on a mat, grass, or some type of
padded floor when you are trying it faster.
To help alleviate some of the pressure on
your body, turn one of your hips towards
the ground when you shooting your legs
back and you will make the fall smoother.
workout pyramid
Knowing how to
fall is a giant
aspect of injury
prevention.
anthony eisenhower
MAD PREHAB
The external rotators are not only weak but they can get super tight and
provide a great deal of discomfort if they are left unattended. Again, this is
not an exercise for the faint hearted. It is a hard core release that has made
many grown men cry.
Lay on your side and position the massage ball into the posterior
capsule on the side you are lying on.
Have the lying arm parallel with the shoulder.
With your other arm, grab the elbow of the lying arm.
Pull the elbow back and forward and around so the ball is releasing
different spots.
You can position the ball in different areas within the capsule by
sliding the body and then repeating the stir. Do at least a couple of
minutes of stirring on each side.
This one is an absolute killer and will have you screaming for mercy the
first few times! All you need is a massage ball, a wall and a tolerance to pain.
Position the ball in the belly of the pec minor. This is the groove
next to the shoulder.
Place your hand behind your back.
Roll the ball downwards and slightly inwards and try to locate trigger points.
Essentially, you control the amount of pressure. You can increase
the amount of pressure by pushing your body harder against the
ball. You can decrease the amount of pressure by pushing your
body away from the ball.
Submit yourself to this abuse for at least a couple of minutes each
side.
The upper traps are quite often over active and this can be a major cause
of shoulder impingement. The kettlebell makes a terrific massage tool because of the weight and the surface area of the handle. You will need a
buddy that likes inflicting punishment.
The person getting released needs to sit on a bench and hold the
bench/box.They should hold the bench with the side that is getting
released.
The person sitting should tilt their ear to their neck.
The person applying the release should move the handle in different areas and search for tight spots.
This exercise is great to fire up your serratus while also enhancing your
shoulder stability.
Position two kettlebells into the lying safety position.
Press both kettlebells overhead into a full lockout.
Extend this lockout by reaching as far upwards as possible so your
shoulders leave the floor. The kettlebells should still be travelling
upwards.
Pull your shoulder blades together so the kettlebells move downwards.
Repeat the motion 10-15 times.
kettlebell row
thoracic extension
Last but not least we have the Kettlebell Row. This exercise is great for
middle and lower traps as well as enhancing thoracic extension. The key is
to take your time and ensure that the upper traps are relaxed. You also want
to ensure the shoulder is not rotating forwards.
The back leg should remain non-flexed (no bend in knee) and the
front leg should be bent at the knee approximately 45 degrees.
This exercise should be a daily ritual. You will immediately feel taller after
doing this for just a few minutes.
Place the powerbag (or roller) on the floor and position your back
over the bag. Ensure it sits on, or just underneath, the shoulder
blades.
Keep your hips off the ground.
Reach behind and grab a kettlebell by the horns.Your arms should
be straight so the kettlebell needs to be positioned an arms length
away.
Slowly drop the hips to the ground and pull your hips down. The
lower your hips, the harder the release will be.
Do not compensate the movement through the lower back or
sternum. Watch these carefully; if the hips and sternum rise too
much then cease the stretch.
So, there you have it A routine that will lead to enhanced shoulder health
so you can do plenty of brilliant overhead exercises pain free and through
a full range of motion. The key is to do these regularly (at least times per
week) and you will also see improvements in your strength and overhead
positions. w
by Dan Henderson