Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are loads of great ways to get stronger and more powerful. Without a doubt, the 2nd best option to effectively increase your strength and power is to arrange your workouts according to DUP — Daily Undulating Periodization. This is simply a way of cycling through the various different rep ranges (3–5/8–12/15–25) to make sure you leave no stone unturned. (And technically speaking, you don't even have to swing the rep ranges that drastically; oftentimes even just a mild change in reps per set can still work wonders) Why is this important? Well, wouldn'tcha know it? I cover *exactly* that topic on this issue of the Hammer Cast.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Everybody who's anybody in the world of strength has seen the 5x5 rep scheme before — 5 sets of 5 reps. It's often touted as the classic — even ULTIMATE — set and rep scheme for building strength and muscle. And yet, as you can see by the title of my podcast, I say it ain't all that. Tune in and find out some potentially better options for your gains.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Back in the days before bench pressing was the apple of every gym rat's eye, the military press was the measure of a truly strong man or woman. I'd like to think it still is. Having said that, I'd also like to point out that improving your military press — and especially working toward heavier presses — is a noble path filled with just as many dangers as rewards. And it's NOT because military pressing is inherently bad for you. Quite the opposite. Military pressing is great for the developing shoulders' strength AND muscle. But anything done mindlessly will hurt your body. Call it the ‘mindless-body connection' if you will. So how do you mold a mighty military press without destroying your shoulders in the process? I'm glad you asked, chum. There are a few ways, which (as you have probably surmised) I cover in this fine episode of Ye Olde Hammere Caste.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com As much as most people love to pump up their chest or their shoulders or what have you, for my money the mark of a strong man or woman is — without any doubt — a big, powerful back. So, how can YOU get one? Well, listen in, friend, and I will reveal that momentarily.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Here's a question I once got: Are complexes bad for your strength? The answer is — as always — “it depends”. Depends on your goals, depends on whom you ask, etc. First of all, what is a complex? According to Retired Master SFG Geoff Neupert in his book Kettlebell Muscle, a complex is: “…a series of exercises performed in a sequence with the same weight and without rest. All the reps for a given exercise are performed first, before moving on to the next exercise.” Sounds like fun. But is it the RIGHT answer for YOUR needs? We dive into this on this jam-packed episode of The Hammer Cast.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com As you no doubt know by now, I'm a big fan of bodyweight and kettlebell training — specifically when they're combined. I know you are as well. The two go together like peanut butter and jelly; love and marriage; alcohol and bad decisions. It's a hard combo to beat. The problem? All too often, people make one of two mistakes: 1) Too LITTLE exercise variety 2) Too MUCH exercise variety The truth is you need a healthy balance between the two for the best results. Too little variety and you work your way toward boredom and injuries. Too much and you get frustration and zero progress. I dish on that in this episode And for your reference, here are video demos of the moves in question: * Elevated Rolls: https://youtu.be/HUsokoVZxQA * Lizard Crawls: https://youtu.be/bO2hJKU1vMQ
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm a big believer in the old axiom “There's no school like the old school” when it comes to strength training. And when it comes to old school, it doesn't get much older than the move I'm gonna reveal on this episode. For a video demo, click here: https://youtu.be/UgfQhnK0-GY
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com When it comes to building crazy levels of strength on a time budget, I love unconventional exercises. Who wants to be “conventionally strong” anyway? Being freakishly strong is way more fun. And when freakish strength is what you're after, this episode can show you how best to attain it. Listen in and find out how:
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There is one axiom that strength coaches and personal trainers alike tend to crow about often: “In order to get strong, you've gotta pump up the volume!” (Volume, in this case, means the number of reps you perform) But is that always true? I say nay - and I'll explain what I mean in this fine episode.
Eric Frohardt is an entrepreneur, speaker, and former Navy SEAL. Following his time in the military, Eric served as the CEO of the global strength training company StrongFirst. He also worked as the Director of Education and Training for the NRA. Today, Eric is the COO of DEFY, a health beverage company that infuses CBD into a blend purposefully engineered for athletic performance. On this episode of Danger Close, Jack and Eric talk about their time together in the SEAL Teams, Eric's unique upbringing on a hog farm, his multiple near-death experiences, and a lot more. You can learn more about the products offered by DEFY at drinkdefy.com, You can follow Eric on social media @ericfrohardt and find out more about booking him to speak at an event here. Sponsors: KC Cattle Company: Check out the new Jack Carr x KC Cattle Wagyu Bundles: https://shop.officialjackcarr.com/collections/jack-carr-x-kc-cattle Navy Federal Credit Union: Today's episode is presented by Navy Federal Credit Union. Learn more about them at http://navyfederal.org Black Rifle Coffee Company: Today's episode is also brought to you by Black Rifle. Purchase at http://www.blackriflecoffee.com/dangerclose and use code: dangerclose20 at checkout for 20% off your purchase and your first coffee club order! Featured Gear SIG: Today's featured gear segment is brought to you by SIG Sauer. You can learn more about SIG here. Protekt Badass Workbench Ares Watches Gatorz Three Ranger Barrel Whiskey Rye Streamlight Origin Cabot Apocalypse
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I remember years ago having a conversation with a friend of mine about full-body training — that is, training the body as a single unit with a skeleton crew of major head-to-toe strength moves. She could not wrap her mind around the concept. Fortunately, you're not in that position, since you follow me. However, you may still benefit from some deeper full-body training insights - insights which I intend to dish out to you right here and right now. Strap in, chow down on some popcorn, and tune in.
Host Jackson Gatlin (@JTGatlin) discusses the Houston Rockets 129-113 loss to the Denver Nuggets, where they were competitive and played a strong first half, responded to multiple Denver runs in the third quarter, but didn't have an answer for the Nuggets final burst in the third period. Alperen Sengun going toe-to-toe with Nikola Jokic and receiving a HUGE endorsement from the two-time MVP after the game, Jalen Green struggling against Nuggets ball pressure, foul trouble limiting Sengun and Jabari Smith Jr. for portions of this game, losing track of Jamal Murray in the third quarter, Josh Christopher putting in postgame work and more. #Rockets #NBA #AlperenSengun
In the 123rd episode of The Strength Connection Podcast, Mike and our special guest, StrongFirst Senior Instructor, Owner of Hardstyle Fitness Academy, Hector Gutierrez, will talk about the Strong First barbell certification standards, getting into the program designing, the beauty of limited weights, the power of affirmations, and more.Join us in this insightful and captivating talk! In this chapter, you will discover:(1:00) Introducing our special guest Strong First Senior Instructor, Owner of Hardstyle Fitness Academy, Hector Gutierrez @strongashec_(2:10) The Breakthrough Secrets Podcast #16 - Hector Gutierrez: The 5 Elements Of A Strong Manhttps://podcasts.apple.com/us/podcast/hector-gutierrez-better-man-blueprint-5-elements-strong/id1551573443?i=1000511340170The Breakthrough Secrets Podcast #102 - Hector Gutierrez: The Better Man Blueprinthttps://podcasts.apple.com/us/podcast/102-hector-gutierrez-the-better-man-blueprint/id1551573443?i=1000524967024 (2:40) Hector's deadlift origin story(3:00) Jiu Jitsu background(3:15) “You need to be strong in your technique.” - Hector Gutierrez @strongashec_(3:45) Strong First barbell certification, 2013(4:40) Lack of barbell skills(5:00) The Strongfirst barbell certification standards(5:30) Practicing at a friend's gym(6:25) Easy Strength by Pavel Tsatsouline @strongfirst and Dan John @coachdanjohn(6:40) The results of following Easy Strength(7:15) Doing a programming segment(8:05) Focusing on plans(8:15) Shout out to Pavel Tsatsouline @strongfirst(8:30) Switching to sumo(9:10) Progressing in deadlifting(10:00) Snatching everyday(11:50) Getting into program designing(12:05) About Plan Stronghttps://www.strongfirst.com/special-events/plan-strong-information/ (18:00) #1 Deadlift in the world(19:15) “The same program might not work the same down the line.” - Michael Kurkowski @mike_strength_connection(19:50) The truth behind using the same program(20:40) Fast jump(22:40) The reason why Hector was stuck(23:00) Think And Grow Rich by Oliver Napoleon Hillhttps://www.amazon.com/Think-Grow-Rich-Landmark-Bestseller/dp/1585424331 (25:00) The power of affirmations(28:10) Brainwash yourself!(29:05) “The battle is always for the mind.” - Hector Gutierrez @strongashec_(31:50) Shout out to Brett Jones @brettjonessfg(32:55) Higher level of awareness(33:30) Strength engine and power engine(35:40) Beauty of limited weights(36:10) The Less-Is-More approach(39:35) Hector's skill-training routine(42:00) Shout out to Danny Casey @ny_weightlifting_academy(43:05) “Consistency is the mother of progress.” - Hector Gutierrez @strongashec_(43:35) Hector's coaching style(45:40) Hector's recent experiment(53:10) The old new-year's-resolution(53:45) Shout out to Dan John @coachdanjohn(55:50) Planned intuitive training(1:00:00) What did overtraining feel like?(1:02:40) Hector's current training(1:04:50) More about intuitive training(1:08:00) Where to find Hector Guiterrez? @strongashec_https://strongashec.com
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Strength is a great and noble pursuit — one that is both an art and a science. Now, in most cases when you want to get stronger, you're going to look at 1 of 2 things: 1) Starting a proven “cookie cutter” program to reach your specific strength goals 2) Getting a personalized program for your strength goals (I mean, I guess there is technically a 3rd option, which is stalling until you feel so out of shape that guilt consumes you and thrusts you into action, but we'll assume that's not you) And when most of us think of strength, we think of equipment, exercises, sets, reps, workouts, and what have you. Make no mistake: these are all obviously incredibly important. But they're not the only way to help you get stronger. There are other qualities that can help you to develop more strength as well - I dive into them on this mighty fine podcast episode.
The Engearment Holiday Gift Guide is out and is a great tool for finding the best outdoor gear for friends and family. Each item has been tested and reviewed by our Team. Beacon Bash is going to be epic this year! Hosting at Winter Park base, with four beacon parks and many interactive events. Lots of gear to win as well. All money raised goes to CAIC and FOBP. StrongFirst Strong Endurance - Miami 2023. I will be doing the AV and online streaming with Pavel. We are going to have the best event yet! Holiday Gift Guide - https://engearment.com/holiday-gift-guide-2022-best-gifts-for-outdoor-lovers/
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Ever heard that saying “he missed the forest for the trees”? Of course, we all have. When it comes to kettlebell training, a LOT of kettlebell enthusiasts have huge blind spots, namely due to their stubborn refusal to do any movements that were not personally approved of by their guru of choice. But long gone must be those days of artificially limiting yourself to what movements you allow yourself to do, and it can all start with this episode. Tune in and give this tip a shot.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com It's no secret that I love kettlebells and bodyweight exercises as much as you do — maybe even a little bit more. But I'll tell you what, there are 3 things I don't like about the way most people train bodyweight and kettlebells, and 2 movements - 1 bodyweight, 1 kettlebell - that I DO like for building epic shoulder strength and more. Listen in for the details - you're not gonna wanna miss this one!
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com “Unfortunately, a lot of people think in terms of just ‘lifting weight'…they're missing half of the rep (by skipping the negative).” - Dorian Yates, 6-time Mr. Olympia When it comes to getting stronger, there are a number of factors at play. The standard variables that we focus on for programming strength building are: 1) Intensity (amount of weight/level of difficulty of an exercise) 2) Volume (number of reps) 3) Density (amount of work done in a given time) You can look at these as your “main course” variables for strength programming. But just like no meal is complete without a few side dishes, neither is your programming complete without honing in on the nuances that will help you make the most of your meal. I dish on precisely that in this episode.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Some time back I got an awesome email from Jonathan, one of my Inner Circle members, where he talks about how he was essentially able to ‘steal strength' and perform some intermediate and advanced strength moves without practicing them, thanks to his focus on one of the missing links of strength training. This episode focuses on that "missing link" and how to potentially get similar gains.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com When it comes to strength and physical prowess, nothing quite beats Old Man Strength. You know the type: where a guy (or gal) who looks perfectly unassuming or average has a grip like an industrial vice or can help move a giant, awkward object like a huge antique dinner table or some other huge chunk of furniture seemingly without much strain and without breaking a sweat. I've long been working on my old man strength (it's high time, too, given that I'm on the wrong side of 30 now), but I've still got a long way to go to catchup with some of these folks — most of whom would become absolute physical specimens to behold if they trained more seriously, but I digress. While most people write this off as an anomaly or a fluke, old man strength actually holds a number of the keys to life-long strength, health, and fitness. How? Let me count the ways. Listen in and learn.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com For many people, the final frontier of their fitness is training their gait pattern. Today I want to continue to talk about that frontier, and go even beyond it, into seemingly esoteric directions (though as you'll soon see, they're very much grounded in real, actionable steps). I'm gonna talk a bit about what I consider the “fifth element” of fitness and one of the least-used keys in our quest for a lean, youthful-feeling body that performs as well into our later decades as it did in our younger ones (and arguably better). Tune in to find out WTF I'm talking about...
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'd be willing to bet evergreen dollars to shiny shekels that the Israelites were some pretty strong mofos after 40 years of wandering in the desert. Why? Because they practiced THIS movement pattern a whole helluva lot during that time. Tune in to find out.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com One of the things I've found is that when it comes to crossing over into the next step in their training, one of the most common questions people will ask me is “How do I keep all the strength I built doing X, Y, and Z exercises when moving on to new ones?” Great question. And an easy one to answer. So easy, in fact, that I dive deep into it in this short episode. Listen and enjoy.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are 3 major things you need to know about flexibility work for better, more youthful movement. I dive into them on this fine episode, which I am sure you're gonna love (you'd better, anyway).
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com A gal named Kristen Mitchell — a busy mom with a full-time job — wrote to me a while back after finishing one of my free programs, The Anytime, Anywhere Bodyweight Strength Program. It's an ambitious-but-sensible program I designed that uses only bodyweight exercises at various degrees of intensity with a laser-sharp focus on technique to build strength and fitness safely and surely while providing a guide on how to find the right variation/intensity level of each exercise to lead you from where you are to wherever you want to go. Here I talk about what makes such a program successful. Have a listen and enjoy!
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.AleksSalkin.com Are your workouts feeling stale, boring, and unproductive? These 3 tips might just help you kickstart your long-stalled strength once more.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.AleksSalkin.com One of the best (and most ignored) ways of building seriously strong stems (i.e. legs) is through higher rep sets. This might come as a surprise to anyone who has had the idea hammered into their head that low reps are the only way to go, but the truth is quite the contrary. I dish on why (and how) in this fun-filled, jam-packed episode. Here are those videos for reference, too: * https://youtu.be/RF3CGxhauAY * https://youtu.be/6xKskXoTce8
The most efficient athletes in the world can demonstrate an elegant balance of tension and relaxation. We see this skill represented in strength training, calisthenics, and several field and court sports. Some people balance tension and relaxation naturally, while others have to work at it. Regardless of where you are in your athletic journey, learning how to balance tension and relaxation is a vital and worthwhile skill. Join Mike and Brett and they discuss their in depth knowledge of how to balance both of these skills. Welcome to season 2 of the MED podcast with new co-host, Brett Jones. This season, join Brett Jones, StrongFirst Director of Education and Functional Movement Systems Advisory Board member, and Mike Perry, co-owner of Skill of Strength, Lead instructor at Functional Movement Systems and Senior SFG at Strongfirst, as they share their life experiences and insight on all things health and fitness related. Connect with Mike and Skill of Strength: Mike Perry on Instagram Mike Perry on Facebook Skill of Strength: Skill of Strength Website Skill of Strength Instagram Skill of Strength Facebook Skill of Strength YouTube Connect with Brett Jones: Brett Jones on Instagram Brett Jones on Facebook Please make sure to share the episodes that motivate you and move you in the right direction.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.AleksSalkin.com People are creatures of habit; we tend to find something we like and stick with it. As far as working out is concerned, kettlebells and bodyweight are a great example (and for good reason: they'll deliver strength, fitness, mobility, and resilience gains for years to come and with relatively low occurrence of injuries provided you know what you're doing). However, mixing things up CORRECTLY can be one of the best things you ever do for your strength, fitness, and overall badazzery. This episode will give youa foray into one such tried-and-proven method.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.AleksSalkin.com If you've been lifting kettlebells even for just a short period of time, there's one thing you've no doubt noticed: overhead pressing is just cool. I still remember over 10 years ago when I first clean & pressed a 24 kg kettlebell over my head. It was a monumental occasion for me - and if you'd like more such monumental occasions, the tips in this episode just might help you build up your own military press faster than you can say "how much ya press, bro?" Listen, learn, and apply. Have fun and happy training! Aleks
Check out our new Patreon page! Get access to the Boundless Body Radio Premium Podcast, with a new episode added every other week! Other perks include early releases of our episodes, extended video content, and group and one on one coaching!Tony Pascolla is a Physical Education Teacher, sport coach, Strong First Kettlebell instructor and personal trainer, and carnivore/fasting coach at Revero, a coaching company focused on helping people successfully implement a carnivore diet. Tony has had struggles with weight all his life, as a young kid, as a high school wrestler, and as an adult. Tony was vegan for 2 years, and realized that a vegan diet was not sustainable, he found the keto diet and then transitioned to a carnivore diet. He has worked to be a fat-adapted endurance athlete and competed an Ironman in 2021 primarily on a carnivore diet. Based is Chicago Ill, he works in-person, with both one on one sessions and group coaching, and also works virtually with clients all over the world, specializing in strength training and nutrition. He is most active on Instagram, where you can follow him @tony_theprimalcoach!Find Tony at-IG- @firstname.lastname@example.orgFind Boundless Body at- myboundlessbody.com Book a session with us here! Check out our new Patreon page!
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.AleksSalkin.com Kettlebells have a long history among old school strongmen, weightlifters, circus performers, special operators, and countless other tough-as-nails men and women. The reason why is simple: The kettlebell is one of the most versatile tools around for building strength in every nook and cranny of your body. Combine them with bodyweight movements and you've got yourself a system that can forge bold new strength and crush endless amounts of weakness from here to eternity. Here are 4 ways YOU can use kettlebells (and bodyweight) to boost your strength from here to the moon.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com In the world of kettlebell training, the undisputed king of lifts is the overhead press. In fact, in the “olden days”, long before the bench press was the apple of any gym rat's eye, the clean and press was THE measure of upper body strength. Still is, as far as I'm concerned. However! There is another contender that at LEAST deserves consideration for the #2 spot. I dish on that in this episode (which you won't wanna miss)
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com There are a few things people often tell me they want: 1) To get stronger with kettlebells and bodyweight exercises 2) To have a routine that fits their time budget (usually around 20–30 minutes 4–5 times per week) And let's be honest, this is most of us. So how can we get at least closer to this goal when we have sub-optimal issues to deal with like our sleep, eating, etc? This episode will reveal 3 1/2 ways (that's right, 3 1/2) of doing just that.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I've talked recently about several of the key things you need to turn your workouts from sucky to spectacular. Among them were things like training odd angles, getting generally strong before specifically strong, your exercise selection, etc. But just like how you need your vegetables in addition to your steak, you also need exercises you typically ignore or don't excel at as much in order to get truly strong and fit. I dish on how to do that in this fine episode.
In this episode, Brett and Mike give you the simplest way to change and impact movement when you're working with your clients. Far too often, we see coaches skip steps in this process and then wonder why their interventions are unsuccessful. If you're looking for a simple recipe you can use time and again to change and impact movement, don't miss this episode. The MED duo give you a step-by-step approach on how to approach movement change in a way that will actually stick. If you have clients who have mobility restrictions and you want to make a change, you don't want to miss this. If you have clients who have excellent mobility, but need more stability, you also don't want to skip this one. Welcome to season 2 of the MED podcast with new co-host, Brett Jones. This season, join Brett Jones, StrongFirst Director of Education and Functional Movement Systems Advisory Board member, and Mike Perry, co-owner of Skill of Strength, Lead instructor at Functional Movement Systems and Senior SFG at Strongfirst, as they share their life experiences and insight on all things health and fitness related. Connect with Mike and Skill of Strength: Mike Perry on Instagram Mike Perry on Facebook Skill of Strength: Skill of Strength Website Skill of Strength Instagram Skill of Strength Facebook Skill of Strength YouTube Connect with Brett Jones: Brett Jones on Instagram Brett Jones on Facebook Please make sure to share the episodes that motivate you and move you in the right direction.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Let's talk about your workouts and how to make them less sucky (unless you're getting the results you want, that is; in which case, keep up the good work). There are usually two primary culprits that lead to you having sucky workouts: 1) Too much variety 2) Not enough variety A paradox, you say? Not quite. As former senior kettlebell instructor Rob Lawrence has said: “I need specificity to get me strong and variety to keep me sane.” In other words, you need a balance, of sorts. I dish on how to get to that semblance of balance in this fine episode...
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com One of the most unsung ways of building strength is isometric strength and static strength, and one of the best ways to build it is with calisthenics training. In this episode I dish on exactly how to get that process kickstarted in no time flat.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com A long time ago in a European country far, far away, I got a great testimonial from Fran Perez — a member of my Inner Circle (my monthly training newsletter). He had started a few issues prior and started making some really impressive gains in strength from the word “go”. I could go into more detail, of course, but I'll let him tell you a little bit about the major leaps forward he made in his strength and conditioning over the course of a short 4 weeks (which, of course, you can hear in this episode)
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com One of the things that strength trainees often overlook is the importance of building ‘all around' strength. This is the type of strength you can use for what we might call “everyday carry”. You know the type: the strength that you can pull out of your back pocket and astound your friends with when you help someone move and you're able to carry heavy pieces of furniture with little or no help, whisk your spouse off of his/her feet (literally), or rough house with your kids or grandkids. Or, if you feel so inclined, walk on railings and do various other goofy stunts you haven't specifically trained for. For me, that's what strength is all about: the ability to do what you want, when you want. I dish on how to do just that in this jam-packed episode.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com On the topic of bodyweight training for strength, there's one axiom that I hold to be self-evident: “In order to be bodyweight strong, you must be able to do pullups” However, there are 2 major problems that I hear from a great many people looking to get stronger with bodyweight training: “I can't do any pullups yet” Or: “I can only do 1–2 pullups” Well, pardner, this episode will get you started off on the right foot (as will this demo video) https://youtu.be/IG9qHQfoWNM
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com It's no secret that kettlebells and bodyweight exercises go together like Batman and Robin, peanut butter and jelly, love and marriage, and just about any other “perfect pair” you can think of. The reasons? There are two: 1) Bodyweight exercises teach you to master your body movements through free space 2) Kettlebell exercises teach you how to move both quickly and slowly with an awkward external load What might still be a secret to you, however, is how to combine the two for maximum strength building in minimal time. I dish on that in this episode.
This episode of The Minimum Effective Dose podcast is all about creating an amazing group training program. Your hosts discuss several topics such as culture, programming, communication and so much more. Brett and Mike give you valuable insight on how to create a culture in your group training program that fosters continual progress. Plus, we talk brand building and client retention. If you own a gym or run adult group classes, don't miss this episode! Principles of Program Design Group Training eBook If this topic is interesting to you and you want to learn more about creating or improving your group training program, PPD has a free ebook to help keep your wheels turning. Learn more on how to create systems that will help you nail down and communicate your offerings. Determine how to lay out your gym and equipment based on what you decide to offer. Get started towards creating a training system that will help your coaches and members warm up, cool down and move up and down along the continuum for exercises. And, of course, we address ways to build and maintain better relationships with your clients. Tell us where to send your ebook or learn more about the full Principles of Program design course which dives even deeper into program design for group training and individual training. Welcome to season 2 of the MED podcast with new co-host, Brett Jones. This season, join Brett Jones, StrongFirst Director of Education and Functional Movement Systems Advisory Board member, and Mike Perry, co-owner of Skill of Strength, Lead instructor at Functional Movement Systems and Senior SFG at Strongfirst, as they share their life experiences and insight on all things health and fitness related. Connect with Mike and Skill of Strength: Mike Perry on Instagram Mike Perry on Facebook Skill of Strength: Skill of Strength Website Skill of Strength Instagram Skill of Strength Facebook Skill of Strength YouTube Connect with Brett Jones: Brett Jones on Instagram Brett Jones on Facebook Please make sure to share the episodes that motivate you and move you in the right direction.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm joined on this episode - his first podcast appearance ever - by Matthew Shoffner: a true calisthenics master and a real artist at the one-arm pullup. In this episode we discuss his origin story, how he got to be so freakishly strong, "the greatest sport of all time", and his journey to one-arm pullup greatness. You won't want to miss this one. Be sure to check out his incredible videos on his YouTube channel: Matthew Shoffner - YouTube
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com Someone once asked a famous strength coach “How can I improve my squat?” to which he answered “Squat.” Pretty straight forward. And make no mistake: if you want to get good at squatting, you're going to have to squat. It's just like any other movement — you need to practice it specifically in order to get any good at it. And because the squat is one of the greatest movements for full-body strength (not just lower body strength), it's worth your time to practice it and master it. But there's more to better squatting than JUST squatting alone. On this episode I dish on 3 assistance moves that can help boost your squatting strength seemingly instantly. Keep them in your regular rotation for a few weeks and watch as your squatting strength goes through the roof.
Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: http://www.9MinuteChallenge.com I'm a big fan of gymnastics-style bodyweight strength training. And while most people view it as basically just insane feats of bodyweight strength, such as iron crosses on rings and planches and what have you, in reality those are only examples of the more high-level strength skills and are not representative of the entire system. Even at very basic levels, gymnastic strength training can help you build tremendous levels of immediately usable strength for everyday use — not to mention hit PRs in your favorite kettlebell lifts. On this episode I dive into 3 badazz gymnastics drills to build up your kettlebell skills.
Let's talk about your matchstick legs and how to muscle them up a bit, shall we? There are two things I am not a big believer in: 1) That Monday should remain International Chest Day 2) That your thighs have to be massive and chafing before you can claim to have reasonably good leg development. Now, as far as #2 goes, that also doesn't mean that I think you should intentionally maintain twig legs. Far from it. You can have great and respectable leg development (not to mention strength and explosive power) without having thighs so big that they sound like a round of applause whenever you run. This episode will show you how.