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Con en s

other content

F e a t u r e s 10 mad workout plan

coffin nail workout planby arron guyett12 mad recoveryexercising while sick. get better faster! by daniel markert13 mad nutritionproper nutrition, speedy recoveryby jon celis14 mad workoutoutdoor training with henkulesby henk bakker16 mad rehab

a 5 step formula for injury preventionby john cintron17 mad recovery

the keys to recoveryby lance brazil20 mad methodsoff day? time for the sledby travis janeway21 mad recoveryeveryone gets hurt, not everyone comes backby doug fioranelli24 mad traininglessons of the road dogsby john wild buckley28 mad methods

the long road to lisbonby dave hedges32 mad mobilitymasters of recovery: hip mobilityby john wolf36 mad mobilitymasters of recovery: king pigeonby aaron cruz38 mad mobilitymasters of recovery: wrist mobilityby erik esik melland40 mad method

masters of recovery: med ball workoutsby jim romig44 mad prehabprehabilitation for hip healthby donica storino46 mad movementnot all falls are failsby anthony eisenhower48 mad prehabthe top 6 exercises for shoulder healthby dan henderson

10 14

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6 contributors8 gear guide

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W elcome to the 21st issue of My Mad MethodsMagazine, an edition focused on recovery, pre-habilitation, and long term tness throughunconventional means. As a recurring theme, and a basisof many of the tness philosophies we profess, recoveryis an essential part of unconventional training, so thefocus of this issue should come as no surprise (or it maybe surprising that we didn’t do it sooner).

One of the biggest differences between unconventionaltraining and traditional tness programming is our coreobjective of tness longevity, which we dene as yourbody’s functional ability over a lifetime. Unlike short termgoals like “A Bigger Chest in 6 Weeks” or “Massive Armsin 90 Days” or the ever-popular “6-Pack Abs in 30 Days,” we don’t really care about any of the crap. Can you achievethose results? Yup, if you follow correct programmingand diet, but that’s not really the point. Aesthetics are acomplete bi-product of functional gains.

In order to be functional, you must keep training andprogressing indenitely, meaning that you need to avoidinjury and/or recover from injury as soon as possible inorder to get going again. That is why we think that you will

enjoy every one of the articles in this issue. They focus onmore than recovering from catastrophic injuries, they alsoinclude avoiding injury in the rst place through propertraining. If you make a real effort to incorporate theseguidelines into your regular training, I have no doubt thatthe long term benets will be nothing short of amazing.

We appreciate your feedback and contributions to boththe magazine and the website. If you have suggestionsfor product reviews, new training methods, workouts,or cool stuff in general, we’d love to hear them! Go toMyMadMethods.com or send me an email directly [email protected].

If you need more help learning the techniques and exercisesfeatured in this issue, please consult a professional. Wehave an online database of both unconventional trainersand gyms, so check it out and get moving!

As always, good luck with your training.

Issue 21

Mark de Grasse is the founder and ownerof My Mad Methods, an organization(online community & published magazine)dedicated to unconventional trainingmethods like kettlebells, sandbags, battlingropes, macebells and more. Mark is acertied trainer, but spends most of histime travelling the country interviewing,taping, and learning from the the topunconventional trainers in the industry.Mark is the editor, graphic designer, writer,and photographer for My Mad MethodsMagazine, a publication with subscribers inover a dozen countries. Mark also managesand designs MyMadMethods.com, anonline resource for unconventional tness(including exercises, workouts, articles,trainer & gym directories, etc.) and onlinecommunity with thousands of members.Find out more about Mark at:

www.MarkdeGrasse.com

cover shots

Cover photos taken by Erik“Esik” Melland of John Wolf(front), Aaron Cruz (back), JimRomig (right), and Erik “Esik”Melland (left).

MY MAD METHODS MAGAZINEPublished by My Mad Methods LLC

EDITORMark de [email protected]

CONTRIBUTORSHenk BakkerLance Brazil

John Wild Buckley Jon Celis John CintronAaron CruzAnthony EisenhowerDoug FioranelliAaron GuyettDave HedgesDan HendersonTravis JanewayDaniel Markert

Jim RomigDonica Storino

John Wolf

[email protected]

OFFICIAL SUPPLIEROnnit (www.Onnit.com/MMM)

DISCLAIMER: My Mad Methods Magazine isa My Mad Methods LLC Publication. My MadMethods LLC (MMM), as publisher, does notendorse and makes no representation, war-ranty or guarantee concerning the safety oreffectiveness of either the products and ser-

vices advertised in this magazine or the trainingmethods or other techniques discussed or il-lustrated in this magazine. The publisher makesno representation or warranty concerning thelegality of the purchase or use of these prod-ucts, services and techniques in the UnitedStates or elsewhere. Because of the nature ofsome of the products, services and techniquesadvertised or discussed in this magazine, youshould consult a physician before using theseproducts or services or applying these exercisetechniques.

COPYRIGHT: 2014 My Mad Methods LLC.Material in this publication, including text andimages, is protected by copyright. It may not becopied, reproduced, republished posted, broad-cast, or transmitted in any way except for yourown personal, non-commercial use. Prior writ-ten consent of My Mad Methods LLC may be

obtained for any other use of materials.

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daniel markertArmy Infantry Ofcer, California National Guard

www.TACFIT.tv | www.Recuper8.orgDaniel Markert is a career Army infantry ofcer currently serving in the California National Guard. He has served incombat in Afghanistan and in advisory missions in Ukraine and Nigeria, as well as numerous domestic emergency re -sponse missions for security and humanitarian relief. He is a certied TACFIT Field Instructor. D

A N I E L

john cintronCintron Athletic Training LLC www.CintronAthleticTraining.com

John Cintron is a certied 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 yearsold. What makes John different from any other personal trainer out there is he has trained with just about every piece ofequipment that’s out there, and has found that if you combine Barbells, Dumbbells, and Bodyweight exercises, and usethem as your primary tools, it will make you a strong athlete, bodybuilder, or just get you in great shape.

J o h n

henk bakkerHenkules Home2Gym

facebook.com/groups/553936311344546/ | facebook.com/hbakker3I work at the Department of Justice in a Special Response Team to ensure safety against dangerous detainees. I had dif-ferent forms of training such as combat, endurance, and strength training. My job now is group leader/mentor preparingdetainees for their return to society. I have over 20 years experience in strength training. I try to motivate and inspirepeople who want to train in an unconventional way. The unconventional training tools are facilitated by my sponsorSchmitt Anchors & Chaincables at www.schmitt-anchors.nl

h e n k

A N T H O N Y

anthony eisenhowerBrood 9 Martial Arts

www.Brood9.comHead instructor Anthony Eisenhower has over 15 years of experience studying, practicing and teaching martial artsincluding 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 ght choreographyfor music videos, commercials and various lm and television projects; past projects include Alias and Mighty MorphinPower Rangers.

A A R O N

aaron guyettInnovative-Results

www.Innovative-Results.com Aaron Guyett, a Marine Corps Sergeant and Innovative-Results Gym owner, specializes in Warrior Training. With hi warrior hear t and mind, he delivers tactful, strategic, and uncompromising results to our nation’s nest military, federalstate, and local agents, preparing each warrior physically, mentally, and spiritually for their highly specialized and arduoumissions and tasks.

contributorsc o n t r i b u t o r s

j o h n

john wild buckleyThe Orange Kettlebell Club

www.OrangeKettlebellClub.com

John Wild Buckley CSCS is the Owner and Head Coach of The Orange Kettlebell Club. He has competed all over theUnited States, Japan, Singapore, and Russia. He has coached students to ranks as high as Master of Sport in both Biath-lon and Long Cycle. He is Proudly Coached by Denis Vasilev. He lives in Oakland California and gets told what to doby Nazo.

d a v e

dave hedges Wild Geese Fitness / Wild Geese Martial Arts

www.WG-Fit.comDave Hedges is the founder, owner, and instructor of Wild Geese Personal Training & Combat Fitness and Wild GeeseMartial Arts. Dave has a certication from the IKFF, he’s a National Level Kettlebell Coach under Vasily Ginko’s IUKLIKSA, a 2nd Dan Ed Parkers Kenpo, 1st Dan Wado Ryu Karate, Instructor Doce Pares “Multi Style” Systems, and alsoa Security Consultant. He uses his experience and expertise to get people into shape using kettlebells and other unconventional methods and gear.

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aaron cruz Wolf Fitness Systems | Fit2Flow

www.Lead-the-Pack-Fitness.com Aaron is the in-house restorative movement specialist at Wolf Fitness Systems. He takes great pride in making surepeople get an effective dose of joint mobility and decompression exercises at every session while also making sure thatthe workouts stay fresh and challenging. He would have to make sure to do that to keep his nickname...The Hammer! Through delivering mobility and exibility focused programming at our studio Aaron has come to develop his own in-formation product called Fit2Flow. A bodyweight movement system that integrates mobility and exibility training withhigh intensity intervals.

A A R O N

jim romig Wolf Fitness Systems | Med Ball Athletic Conditioning

www.Lead-the-Pack-Fitness.com Jim is the resident combative conditioning expert at Wolf Fitness Systems. As a Mixed Martial Art athlete and grapplingcoach Jim has a great understanding of the practical application to many of the movements he teaches. As a result of hisbackground in combative athletics and his passion for medicine ball training he has developed a conditioning system thatintegrates the two called Medicine Ball Athletic Conditioning (MBAC). This conditioning system is great not only forghters but also anyone who would like to train like one!

J i m

john wolf Wolf Fitness Systems | Evolution Kettlebell Groundwork

www.Lead-the-Pack-Fitness.com | www.KettlebellGroundwork.com 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 learn-ing from the best is an important to the development of both him and his staff. As a result, he has been inuenced bymany great coaches and movement systems. As a result of his continual learning process and personal practice John hasalso developed a movement and training system of his own. It is an integration of kettlebell training and ground basedmovement training called Evolution Kettlebell Groundwork.

J o h n

d a n

dan hendersonThe Australian Institute of Kettlebells (AIK)

www.KettlebellInstitute.com.au | facebook.com/KettlebellInstituteDan Henderson is the owner of The Australian Institute of Kettlebells (AIK). AIK educate trainers and coaches world- wide 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 Level1 qualied. He has trained all over the world with many great coaches and specialises in kettlebell and battling ropestraining.

E r i k

erik esik melland Wolf Fitness Systems | Warrior Mode

www.Lead-the-Pack-Fitness.comErik...also known as ESIK is the resident multi-media artist at Wolf Fitness Systems. Erik is an artist in every sense ofthe way. He has been a vocal artist for several bands since the 90’s, 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 theteam Erik has demonstrated great growth in his coaching along with all of the other artistic contributions. Stay tunedfor more from him in the near future.

D o n i c

a

donica storinoBell Bitch | Bell Babe

www.BellBitch.com | www.BadAssTraining.net | www.BellBabe.com

Donica is a Certied Performance Enhancement & Physique Transformation Specialist, a NFPT (National Federation of Professional Trainers) Certied Personal Trainer and the owner of Bad Ass Training & Gym. She teaches several strengthand conditioning disciplines including Russian Kettlebells, Olympic Weightlifting, Body Weight Conditioning,IntegratedFlexibility & Joint Mobility. She holds certications in Elite CrossTraining (The Underground Gym),NFPT, IKFF CKTLeve 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.

J o n

jon celisAbsoluTraining

www.AbsoluTraining.com Jon Celis is an elite tness professional who specializes in real world fat loss. He holds a degree in Kinesiology, expertisein nutritional counseling, and is one of the few professionals in Southern California to hold the prestigious RussianKettlebell Challenge (RKC) certication. This has led to his emergence as a lifestyle triple threat combining tness, nutri-tion, and science.

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Do you have an innovative tness product, supplement, or other item? It could be featured here!Contact us at [email protected]

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gear guideg e a r g u i d e

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COFFIN NAIL BATTLE ROPES & KETTLEBELLS

WORKOUT PLAN

MAD WORKOUT PLAN

Ready for shoulder and grip mastery mixed in with some hardcoremental toughness? Then you can’t beat kettlebells & Battle Ropes!

Aaron Guyett, owner of Innovative-Results and Marine Corps Sergeaknows what it takes to build true endurance, strength, power, and menttoughness. He has combined his extensive experience training clients ansoldiers with the amazing performance possibilities provided by Kettlbells and Battle Ropes to create this hardcore unconventional traininworkout plan that will take your physical and mental capabilities to thelimits! Get ready for real strength, power, and endurance!

WEEK MON TUE WED THU FRI

1 S1 P1 E1 S2 P2

2 E2 S1 P1 E1 S13 P2 E2 S1 P1 E1

4 S2 P2 E2 S1 P1

Perform as a circuit (50-75% effort): 6 Rounds for Week 1; 7 Rounds forWeek 2; and 8 Rounds for Week 3.

A1: Battle Rope Alternating Waves - 1minA2: GS Swings - 1min

A3: Sidewinders - 1min

A4: Kettlebell Rack Hold - 1min

A5: Stagecoaches - 1min

A6: Kettlebell Overhead Fixation - 1min

coffin nail battle rope workout plan

endurance workout #1 (e1) Perform as a Circuit (50-75% effort): 6 Rounds for Week 2; 8 Rounds forWeek 3; and 10 Rounds for Week 4.

A1: Seated Rope Pull - 1minA2: Standing Lateral Pull (Across the Body) - 1min

A3: Standing Hip Hinge Pull (Through the Legs) - 1min

A4: Plank Pull - 1min

A5: Unilateral Overhead or Rack Carry - 1min


endurance workout #2 (e2)

Each set is done with equal work to rest ratio (60-90% effort): Week1 - 20 seconds on/20 seconds rest, Week 2 - 30 seconds on/30 secondsrest, 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 setsE: Battle Rope Cyclones - 3 sets

F: Battle Rope Stagecoach - 3 sets


strength workout #1 (s1) Each set is done with equal work to rest ratio (60-90% effort): Week1 - 20 seconds on/20 seconds rest, Week 2 - 30 seconds on/30 secondsrest, and Week 4 - 40 seconds rest/40 seconds rest

A: Kettlebell Snatch - 10 sets of 5 reps each side

B: Kettlebell Jerk - 10 sets of 5 reps each side

C: Battle Rope Kneeling Up & Down - 3 sets

D: Battle Rope Lateral Shufes - 3 sets


strength workout #2 (s2)

Focus on one exercise at a time for 10 sets (100% effort, Give everythingyou have for each set with speed, power, and focus!): Week 1 - 10 repsper set (approx. 30-60 seconds of rest), Week 2 - 15 reps with 60seconds 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


power workout #1 (p1) Focus on one exercise at a time for 10 sets (100% effort, Give everythingyou have for each set with speed, power, and focus! ): Week 1 - 10 reps perset (approx. 30-60 seconds of rest), Week 3 - 20 reps with 60 seconds ofrest per set, & Week 4 - 25 reps with 60 seconds of rest per set

A: Kettlebell Snatch - 10 sets of 5 reps each side

B: Battle Rope Rainbows - 10 sets

C: Kettlebell Long Cycle - 10 sets of 5 reps each side


power workout #2 (p2)

by Aaron GuyettFor more information about

Aaron Guyett, go to

www.Innovative-Results.com

youtu.be/4Qh_fyvqWPM

youtu.be/ggcZcH_JoWI

youtu.be/V3SD1jWqujw

youtu.be/4VjITEhUeS

youtu.be/NJFLsUxa8N

youtu.be/sGfL7vJt7fo

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aaron guyett

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Injuries and illness can quickly side-line your training and set back yourphysical and psychological develop-

ment. Studies about willpower haveshown that established routines free ourdiscretionary capacity for non-routinedecisions. So, injuries and illnesses thatprevent physical training disrupt theseroutines and can be a signicant sourceof collapsing our willpower in other ar-eas of life.

Reducing the likelihood of injury and illness isthe purpose of joint mobility drills, compensa-tory stretching, and of cycling training intensityto prevent overtaxing the neuroendocrine sys-tem and suppressing the immune system. This“pre-habilitation” is the value of programmedtraining instead of “cocktailing” workouts withthe “belly burner” of the month workout.

Usually I train on a four day mini-cycle duringmy periodized major training cycles:

Day One: Low Intensity Joint Mobility Rou-tines & Walking

Day Two: Compensatory Stretching or YogaDay Three: Strength Conditioning Day Four: High Intensity Metabolic Condi-

tioning

What do you do when you are injured, ill, over-stressed, overtrained, or de-conditioned from abreak in training? If you require medical treat-ment, obviously you incorporate the advice ofyour medical professionals. Short of this, I re- vert to the active recovery training of joint mo-bility and yoga, particularly drills that involveground engagement. This is especially importantfor any athlete to do when they are sick with thecommon cold or seasonal u.

active recovery in action While deployed overseas a severe u virusspread through our forward operating base. Peo-ple were knocked out for up to a week with high

fever. I eventually became ill and was conneto quarters for 24 hours with a fever as high a104F.

Mind you, this is the kind of fever that saps energy, forces the whole body to ache, and givyou uncontrollable shakes. I had been trainina bodyweight program, TACFIT Commando bScott Sonnon, on the aforementioned four da wave.

The rst night I slept 12 hours straight, gup to use the latrine, drank about a liter of wter, and then I did 20 minutes of the TACFIjoint mobility. I crawled back under my ponchliner and slept for another 12 hours. Then I di20 minutes of the TACFIT yoga cool dowstretches and grabbed a small breakfast of eggBack to bed. I awoke, updated my faceboostatus, watched a movie, and then did anothround of joint mobility. Back to sleep.

This went on for another 24 hours. Then, was back in the ght. I kept hydrating and eaing light, no sugar, no grains, lots of fruit, veetables, and water. For the rest of the week I justuck with joint mobility one day, yoga the nex After a week I was back into the four day wavhitting medium and high intensity on days 3 an4 respectively. I was the fastest one on the tea

to recover and get back to work.

why active recovery works When you are sick, the body needs both reand recovery. But remember, recovery needmovement. The lymphatic system supporyour immune system by moving cellular wastlymphocytes, and T-Cells throughout your bodthrough a series of one way valves. The pressufor this system is generated by your movemen The glands themselves benet from the movment and compression by improving blood oand mobilizing the interstitial uids into the lymphatic system. For joint mobility exercises I staat the neck and work down and out to all th

EXERCISING WHILE SICK

GET BETTER FASTER

MAD RECOVERY

so, you think laying around doing nothing will make your flu go away?

Think again! Find out how and why you need to exercise while you’re ill.

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Food is nourishment for your body.The healthier you eat, the betteryour body will respond, function,

and recover. Here’s the scoop on nutri-tion and its role on recovery from a seri-ous injury, a broken bone, or even fromone heck of a workout!

injury is inflammationIt all starts with inammation. If you were in acar wreck (GOD forbid), the immediate pain andswelling that you experience is a sign of inam-mation. Your immune system works automati-

cally and extremely hard whenever your body isinjured or traumatized, releasing enzymes intothe blood to repair any damaged tissue. So inshort, your immune system controls the degreeof inammation that your body may have.

In this case, inammation is a good thing andis absolutely necessary for your body to heal. Butinammation can also be a bad thing if is self-induced through unhealthy nutrition.

nutrition's role in inflammationRecovery is only enhanced through nutrition!Unfortunately, most people don’t realize thathealthy nutrition speeds a healthier and fasterrecovery.

Food can either be pro-inammatory or

anti-inammatory. The goal is to have an anti-inammatory diet that is loaded with vitaminsand minerals and devoid in sugar, chemicals, andprocessing.

Food products (often confused as real foods)that are pro-inammatory will disrupt yourbody’s natural balance, adversely affecting theprocess of healing your body. And it just so hap-pens that these pro-inammatory food productsare pretty much everywhere because they arefast, cheap, and easy to make. Some examples ofpro-inammatory foods include: cereals, bagels,fries, chips, pastas, cake, cookies, and in mostcases, any type of wheat product (like breads,mufns, and crackers). Some popular and verycommon ingredients that can help you iden-tify whether or not the food you are eating is

pro-inammatory are: gluten, various forms ofsugar (i.e. sucrose, maltose, and dextrose), highfructose corn syrup (HFCS), and articial sweet-eners (i.e. aspartame, stevia).

Let’s pretend, using our previous example,that you were in a car wreck. As mentioned, you would have inammation (swelling and bruising)from the impact. However, eating pro-inamma-tory food products would stress your immunesystem and cause it to work over-time. Whenthis happens, your immune system is weakenedbecause it is focused on healing not only yourinjury, but also the inammation caused by thefood products that you are eating. Your immunesystem is fairly resilient and can do a lot, but giv-

by Jon CelisFor more information about

Jon Celis, go to www.AbsoluTraining.com

PROPER NUTRITION SPEEDY RECOVERY

MAD NUTRITION

you want to recover faster from injuries and hard workoutThen It’s time to examine what you eat!

ing it more work to do is the last thing you waLike anything else you can exhaust your immusystem so it is crucial that you eat a healthy aanti-inammatory diet especially during recoery.

The key to a speedy recovery is to keep ammation down as the immune system wobest under healthy conditions.

injury is inflammation As I stated in the beginning of this article, “fois nourishment for the body,” so feed it whaneeds especially when you’re trying to recov

It should now be clear that when you are huyou will need the absolute best nutrients your body to heal. These nutrients should cofrom lean meats, organic vegetables, and healfats. Optimal nutrients don’t come from Cinmon Toast Crunch, blueberry bagels, or OlGarden pasta. Your body wants, needs, and serves pure food.

► Grass fed beef

► Poultry

► Wild caught sh

► Vegetables

► Low Fructose fruit: blueberries, strawber-ries, apples

► Healthy fats: coconut oil, avocado, macada-mia nuts

pro per n utritio n, speedy re c ove ry

a n ti -i n f l amm a t or y f o o d s

► Sugar

► Conventional beef

► Soy in excess

► High Fructose Corn Syrup

► Nuts and seeds in EXCESS

► Deli meat in EXCESS

► Wheat in most cases

p roper n utri tion, speedy rec over y

p ro - in fl amm a t o r y fo o d s

Don’t take your nutrition for granted, especiaif you are injured and want to get back intothe game. I always tell my clients, “nutrition imedicine for the body, give it food that makefeel good!” Eat pure, make it tasty and I hopesee you at the local farmers market! w

joints, ten rotations in each direction.Stretching out the muscles and connective

tissues removes residual tension and the stiff-ening effects of the collagen applied to theinterstitial spaces in the myofascia. Extendedbed rest or other sedentary positions while sick(laying on the couch, binging on Netix?) ac-celerates this stiffening.

Daily, or every other day, yoga can compen-sate for this. Combined with breathing exer-cises, this accelerates your recovery. An excel-lent tension release routine that incorporatesjoint mobility and ground engagement is ScottSonnon’s Recuper8. Available for free at www.Recuper8.org this restorative program has alot of ground contact, so you get compressiveand massage effects on the lymphatic systemas well as joint mobility.

conclusion The nal piece of continuing to train while sickor injured is to continue meditative breathing.I’ll leave the benets of the mental condition-ing for another time and place. The physiologi-cal benets, particularly to the immune system,are well documented. (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573542/). Mostsignicant is that “total T cells and its T-helpersubset were signicantly higher” in those testsubjects that regularly practiced meditativebreathing. That means your immune systemis more effective. I have recently added thisbreathing routine posted by Scott Sonnon tomy daily practice.

When Murphy strikes and sets you back,

either injury or illness, continue your routineto maintain discipline and preserve willpower. Just ease back into active recovery, lubricatingthe joints, releasing the tension on the connec-tive tissue, and massaging the lymphatic sys-tem. Throw in the restorative breathing for thenal touch on stress reduction and support-ing your immune system and you will be backghting in no time at all. w

Perform a session of 15 minutes seated medita-tion in the evening before bed (not laying down;get comfortably but rmly seated).

1. Concentrate on your exhale through the mouthpulling the belly in toward your naval. Inhalethrough the nose as you relax the belly-pull ofyour exhale.

2. Start with 5 counts: exhale, pause, inhale, pause.Perform this for 5 minutes.

3. Then, lengthen the exhale to 8 and 13, whilekeeping the 5/5/5 of the rest. Perform for 5 min-utes.

4. For the nal 5 minutes, lengthen your controlof the pause after the exhale to 8 and then 13.(When thoughts, plans, ideas, concerns, emotions,even bodily aches attempt to intervene, return toyour internal concentration and narrowed focuson your breathing.)

Fifteen minutes will improve the quality of yoursleep; thus, accelerating your positive adaptationsfrom your exercise and nutrition. In the case ofbeing sick or injured, you will recover as fast asyour body chemistry allows. For a more detailedexplanation go to www.breathinggift.com and getthe 19 page book and video demonstration.

henk u le s

s am p le w o r k o u t

by Daniel MarkertFor more information about

Daniel Markert, go to www.Recuper8.com


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OUTDOOR TRAINING

WITHHENKULES

MAD WORKOUT

ready to build real functional strengtand conditioning? Then it’s time to heaoutdoors in the netherlands!

Ilove the benets of outdoor workouts because you are not tied to particular dimension of space. I

most gyms you have to deal with artcial lighting and air conditioning, bu

when you train outdoors you can dyour exercises in the fresh air whi

getting your vitamin D from direcsunlight.

different weather With outdoor workouts you have to deal widifferent conditions, such as rain, wind, heaand cold. These conditions can actually ehance the benets of your workout by subjecing you to the “realistic” situations in whicyou might apply your functional strength anperformance. Rather than a cozy and ideal e vironment, you’ll need to deal with the chaning demands of the outdoors which will mayou uncomfortable (just like real life).

different surfaces Weather isn’t the only consideration whe

training outdoors, you also have to deal widifferent and uneven surfaces, ensuring thyour body has to work harder to stabilize eacmovement. Every step you take is like hittinthe “reset button” on your body; there will bno “owing” through your set when you’outside! Again, what more functional benecan you hope for your training than to alloyou to perform on less-than-perfect surface

different oxygenNot surprisingly, training outside providyour body with more oxygen; something th will help you get through your endurance driat a higher performance level. Rather thabreathing in the toxins that may have built uin your well-insulated home, each breath yotake will give you the oxygen you need to peform. Better yet, you will “feel” the differenof the open environment on a mental levallowing you to push your limits (just like youlimitless surroundings as compared to the indoors).

If you are going to train outside and it is coor wet, make sure you perform a good warmup to stretch your muscles and prevent injries. After an outdoor workout, make sure yoput on dry and warm clothes as they will keeyour muscles warm.Don’t fret the dirt youaccumulate on your body during your outdosession; it can be cured by a shower, but thresult of the outdoor workout will remain.

shacklebell farmer walkPHOTOS BY GREETZ HANS BROERE

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anchor pull (15m) In this exercise, pull an anchor (or other unwieldy piece of equipment)towards you through a long rope or chain. You will be utilizing all ofthe muscles in your body, especially your back, shoulders, biceps, andgrip. You’ll also be using your legs, especially your hamstrings andcalves, while you’re pulling in order to stabilize your base. I pull theanchor until it touches my feet, an excellent exercise for enduranceand strength!

shacklebell farmer walk (30m) The Farmer Walk challenges your grip, back, and all the primary mus-cles of your lower body. Hold a heavy Shacklebell (or heavy kettlebell/dumbbell) in each hand and walk about 30m, making sure you keepyour body upright. Don’t lean forward, backwards, or to either side.

20kg chainbell front hold (60sec) The Front Hold is the ultimate core and shoulder exercise! Stand withyour knees slightly bent and hold the Chainbell (or an inverted kettle-

bell) in front of your hips. Keeping your arms straight, slowly raise theChainbell in front of you until it is at shoulder level and try to hold for60 seconds. Make sure you keep perfect posture, shoulders, back, andchest out the entire time.

anchor carry (30m) Anchor Carrying is a very heavy exercise that will improve yourstrength and endurance. You’ll be engaging your core, abs, and lowerback. Your biceps are also put to the test. Walk about 30m and makesure to keep your body upright. Don’t lean forward! If you don’t havean anchor, try using a keg, heavy weight plate, or heavy sandbag in-stead.

by Henk BakkerFor more information about

Henk “Henkules” Bakker, go to

www.facebook.com/hbakker3

chainbell front hold

anchor carry

anchor pull

henkules outdoor challenge

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A) Tennis Ball shoulder blade circlesB) Front Shoulder Tennis Ball circleC) Foam Roller Arms Crossed Upper Back RollsD) Foam Roller One Arm upper body rollsE) Foam Roller Side Shoulder rollsF) Foam Roller lower back rollsG) Foam Roller Glute rollsH) Foam Roll on Shins rollsI) Band Over head pull Aparts

J) Band Shoulder RotationsK) Band Front Pull Aparts

L) Side to side hamstring stretchM) legs apart reaches

i nju r y p reve n tion

s am p le w a rm - u p

by John CintronFor more information about

John Cintron, go to

www.CintronAthleticTraining.com

Ihear it all the time, “I just had thebest workout, but I am so sore I can’tmove.”My answer is always: “Wrong! you did not

have a great workout. You broke muscle tissueand did not recover correctly!” The recoveryprocess is just as important as the workout itself.Let me give you some tips about how it works.

When I started making injury preventionmore important than my training itself, I gotbetter performance and overall improvements inmy body. Here are the 5 steps I use to proactivelyprevent injury:

1. foam rolling You must use a form roller to break up cortisoldeposits. It also has the added benet of help-ing you spot areas that may be overworked orstrained.

2. band training Working certain exercises with bands helps mestrengthen weak or injured areas, getting themready for the work ahead. I really enjoy them

for shoulder and rotator cuff work.3. yogaI do three types of yoga: a short 10-15 minutesession before workouts, a 30 minute routine ondays I work on skill work (or things I suck at),and a 60 minute session when my body needsto really recover because I may have overdone it with a workout.

4. take a break Training with heavy sandbags , heavy kettlebells,and advanced bodyweight routines takes a tollon you. When I start feeling run down, I go backto basic exercises to ease my joints and muscles.

A 5 STEP FORMULAFOR INJURY PREVENTION

MAD PREHAB

avoiding injury means more than avoiding pain, it means staying on trackwith your workout program, thereby improving your results.

Take a break from the strenuous work for a weor two so you can refocus and start training haragain.

5. massageDeep tissue massage is the last thing I do for ijury prevention. A good massuse can nd paryou had no idea were hurting. This can be realpainful but it helps. If you can go once a weethat would be ideal. If not, I highly recommengoing every other week or once a month.

videosample injury

preventionwarm up

youtu.be/qX2bbQXkFTc

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lance brazil

Recovery will need to be more, if not an equal, to your practiceas you train to become an athlete. Learning proper recoverymethods will keep you in the game. Recovery can be many

different practices and topics, so you must ask yourself the ques-tion, “Do you even recover…. Bro?”

Let’s start with the most common practice known as the acronym P.R.I.C.E. The reference to PRICE throughout the article IS in terms of the occurrenceof injury and the need to recover as quickly as possible. PRICE is an age oldpractice, so why reinvent the wheel?

protectGenerally, it is difcult to refrain from using a body part once an injury has oc-curred. For instance, you injure your ankle. The ankle is difcult to heal sinceyou 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 anklefeels. Don’t do anything stupid that results in the injuring the ankle further,especially if it’s almost healed. An example that best illustrates exercising withawareness 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 regionas the point of contact. While recovering, if you are kicking a pad using the topof the foot don’t go full blast, therefore causing further irritation and possiblehyperextension. Be aware and kick the pad with mental focus on protectingthat joint.

restRest means relaxing and taking some time off from focused, planned exerce.For example, if it’s your knee that is injured, do upper body exercises until the

knee feels better. Listen to your body because it knows more than any doctorout there. Resting does not mean “lay in bed all day for a week.” Remeber theold saying, “A body in motion, tends to stay in motion. A body at rest, tends tostay at rest.”

iceIcing injuries as they occur is an ancient method of healing and calming inam-mation. 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 inju-ries. When do I Ice? It’s simple; if the injury is immediate, you want to ice thearea as soon as possible to slow down the inammation process. No more than20 minute sessions are needed. Also, try 5 minutes icing and 5 minutes off of ic-ing with some mild movement, followed by 5 minutes of icing again and repeat.

compressionCompression is heating the area by using mildly tight clothing or wraps to createa warming effect by trapping your body heat and providing blood ow to theinjured area. Generally, you want to ice the area for a few days after the injurybefore you apply heat treatment. Heating treatments can be sport compressiont-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 availableto create a heating sensation, I recommend the age old product Tiger Balm which can be found at any pharmaceutical or sport store.

elevation This doesn’t mean that you should climb a mountain. The idea behind elevationis 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, thebetter. Elevation results in an increase of blood ow and therefore help withrecovery.

THE KEYS TO

RECOVERYThere is no simple means to recovery, but there are many options forboth rehab and prehab. The key is consistency (and knowing your options )

MAD RECOVERY

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Beyond PRICE, there are many ways to recover andprevent injury. Here are a few.

range of motionROM, when used correctly, is active recovery. UsingROM will create balance in your body; meaning to ndcommon ground. Balance prevents muscles in your bodyfrom pulling or pushing, causing pain in the joints. Gener-ally, pain in your joints is an indicator of imbalance andmostly caused by lack of ROM. Adding stretching, yoga,or practicing strength movements with or without weightin ROM will keep you from chasing pain in the joints as

well keep you fresh and ready for anything at any time,guaranteed.

the types of stretching All you hear in American tness culture is “Stretch!” Evenso, ask most trainers how to stretch and they have no clue. The worst part is that many trainers don’t even know thatthere are many types of stretches. This is going to be abrief introduction into understanding the differences.Promise me, if you add proper stretching methods andthese ideas to your routines, you will be a better personthan you were yesterday. Understand that you don’t haveto do full splits or develop extreme exibility to benetfrom stretching.

Here are some different types of Stretching methodsto follow. Really, no stretching method is better than theother, but all stretch methods should be applied into your

daily practice.PASSIVEGenerally, passive stretching is the most common andshould be used to relax the muscles with little to no re-sistance. The con to passive stretching is that if younever strengthen your body, it can lead to injury. It is tobe used mostly after a workout routine or once a weekin a series of postures to prepare the body for the weekahead and release unneeded tension. Passive stretchingdoes not really provide long term effects; it’s mostly tobe considered for short term. So, remember to follow themantra, “When you stretch you strengthen, and when youstrengthen you stretch,” so your passive stretching can bethe most benecial.

ACTIVE Active stretching eliminates force by creating tension inthe muscles. This method stimulates and prepares mus-cles for use during exercise. Not only does it stretch themuscles and tissues, it also activates and warms them up. Active stretching is the most benecial, will create longterm effects, and supplement your recovery stage. Activeis best used all the time regardless of the time of day.Certain disciplines such as Yoga is best to reference here.

DYNAMICDynamic stretching is best understood as a combinationof passive and active stretching while using momentum inan effort to propel the muscle into an extended range ofmotion. Dynamic stretching is usually done methodically,in a controlled state, and not going beyond what you arecapable of.

BALLISTIC

Ballistic stretching is used for advanced athletes since theyunderstand the movements that their bodies are capableof. Ballistic stretching forces your range of motion, espe-cially when you have not relaxed the muscle to enter theposture. This type of stretching is denitely not recom-mended for the beginner; you need a strong body rst.Many different athletes use this method just before theirsporting event to help get them into the game.

DURATIONNow that you have an understanding of the differenttypes of stretching the next question is, how long shouldI spend stretching? Flexibility has to do with mental will, aconnection between you and your nervous system. If youtap into your mental state and visualize the goal of what

you want to achieve from your stretch, practice and yo will get there.

Next, when performing your chosen stretch posturholding for 10 seconds is generally for warm up, anholding for 30 seconds or more is for development. Astretches are to be completed with controlled and focusebreathing. Now, when you advance and are well conneced with your nervous system, you may not have to spenmuch time with your stretching practice. Your body anmuscle memory will be in sync, and you will just need visit the stretch posture for only a few seconds.

foam rollingFoam rolling is the poor mans massage. Unfortunatelnot all of us have the funds or access to a masseuse, we are left with this helpful tool to assist in self masage and muscle tension relief. Foam rolling solves manknown and unknown issues in your body and can literal“unlock” the muscles’ full potential. Foam rolling supplments both prehab and rehab stages if time is spent usinthe tool.

The truth is that every person who trains will develoimbalances in their muscles. An example of this is thquadriceps; quadriceps tend to get used more while woring out than the hamstrings do. This ultimately may resuin knee pain. Generally, once one utilizes the foam rollintechniques they can massage out and release trigger poinin the muscles to assist with the possible knee pain.

Foam rolling will increase blood ow and can suppl

ment stretch practice. Foam rolling can be extremely painful at rst, but just be patient and spend as much time othe area you’re rolling out as much as you can. One kenote is not to foam roll your joints at all, ever. Foam roing joints can lead to lengthening ligaments. This is nogood because ligaments are what keeps your bones together. Once a ligament becomes stretched out it does nrepair and will usually require reparative surgery. It’s dicult to foam roll your joints, so don’t sweat it and yoube ne. Enjoy your poor man massage!

ancient chinese secretDIT DA JOW (the life saver) is the greatest tool in marsenal. What is Dit Da Jow? Let’s have some insight. Isimple, it is a mixture of herbs brewed together with alchol to unlock healing potential. This mixture becomes aexternal tonic (or ointment) to rub on your body. You cause it for bruises, sore bones, joints, muscle fatigue, or rally anything that hurts on your body. Just keep away fromyour eyes and mouth (consuming may cause unexpecte“cleansing”).

Unfortunately, I will not disclose the magic recipe I pesonally use because I do not want to be responsible foyour actions. It cannot be bought in stores either. Usuallin the Kung Fu arts, there are many recipes depending othe family and traditions; I recommend you search forKung Fu master or a skilled Chinese herbalist if you wato get a hold of this magic stuff. I simply mentioned DDa Jow so you may become aware of its existance anresearch it on your own.

final thoughts What we must understand at the end of all this is that n

one is perfect; perfection is an illusion. Injuries will occuand can be great learning experiences. Injuries will givyou a sense of wisdom to be better and it’s all about hoyou handle it. Using the techniques described throughout this article could be a great start and nish to yoathletic injury problems. The nal step, when it comes recovery, is to have faith in the recovery of whatever yoinjury may be. You will heal in no time when your minand body work together. w

by Lance Brazil For more information about

Lance Brazil, go to www.lvlohans.org


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Ienjoy doing mobility work and spending time getting warm and loose befortraining, but there are days that I awak

aching and barely able to utter a coherengrunt. These are perfect days to pull a sled

why use sleds for recovery? There is no eccentric component to sled pullinso it won’t make you sore. You can work hard wilittle risk of overdoing it, as long as you pay attetion to volume. It’s extremely versatile, scalable, anactivates everything. Best of all, afterwards your hifeel mobile and your body feels integrated and readfor almost anything.

We use sled pulling as a warm-up, but I’ve speentire training sessions pulling sled. You can puforward, backward, laterally, and from the hipshoulders, or arms, starting light and working up an all-out beastly effort.

where to get a sled?Now you may be wondering... where do get a sledMake one!

There are many commercially available sleds th work just ne, but I would rather spend the monon food! Assemble an old truck tire, a U-bolt, andtowing strap and you are in business. Old truck tircan be found for free at any tire store. You can puchase U-bolts (stainless steel) at a hardware store foabout $3, and almost any sturdy cordage will worI like to use a 2” towing strap because the 2” widtdoes not cut into my hips the way a rope woulSimply drill some holes, install the hardware, attacthe strap to the bolt, wrap the other end around yo waist, and start walking.

TIP: When drilling the holes into the tire for thU-bolt, be sure to put them toward the top of thtire tread. If you put the bolt in the middle or botom the tire will tend to lift when you pull it, rducing the contact with the ground and the frictio

making it easier. Aside from the cost, friction is the key advatage of using a tire over a commercial steel sleSteel sleds slide along the ground easily, requirinmore weight for the same effort. But a tire grips thground, particularly when the ground is hot and dr

When selecting a tire, bring a tape measure. Mesure the diameter of your weight plates and picktire that the plates will sit on top of without faing through. For stacking plates, use a branch wita Y in it or make something from scrap that will gthrough the hole in the plates, but won’t fall all othe way through. If you don’t have plates, mountbox on the top and load it with rocks, kettlebells, pretty much anything heavy.

OFF DAY? TIME FOR THE

SLED

MAD METHOD

some days you need to recovery, but thadoesn’t necessarily mean no work out! finout why you need some off-day sledding!

travis janeway

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by Travis JanewayFor more information about

Travis Janeway, go to www.facebook.com/TravisJaneway/

EVERYONE GETS HURT

NOT EVERYONE COMES BACK

MAD RECOVERY

ON THE ROAD TO RECOVERY THERE IS A BRIDG

BETWEEN REHABILITATION AND NORMALCY. LETHIS ARTICLE BE YOUR GUIDE.

As an athlete or active individuamany of us are not fortunatenough to avoid The Piper tha

looms around, waiting for the chance tcatch up to us one day and demand oupayment for playing so hard.

I’ve personally been involved in Martial Ar& Fitness for over twenty years, ranging frostudying, ghting competitively, sports, stunteaching, coaching competitors, and nally runing my own facility. Through that time I’vhad the opportunity to train with an enormouamount of amazing (and not so amazing) peopand still continually strive to seek out the answ

to the question: “What makes a good martial arfacility?” Yes, when you play hard, sometimes yo

have to pay hard and deal with injuries. Manindividuals are lucky enough to only incur minoinjuries that do not require surgery, and simprequire rest and some alternate form of activifor a few weeks. Some of us will not be as fortunate, and require more time off, spending time physical therapy and possibly even surgery.

After the initial shock of injury subsides anyou have dealt with your less-than-ordinary injury, your athletic life does ash before your eyand certain questions begin to ll your head:

“Will I be able to compete again?”

“Will I still have the strength and speed

to do so?”“How long am I going to be out of com-

mission?”

As a former competitive athlete, and havinbeen in this position a few times in my careeI have experienced these feelings several timand headed down the long comeback trail staring with surgery and then recovery. For majoinjuries, surgery is often the x but only the tiof the iceberg. The recovery process will detemine whether or not you get back to your activties in a timely manner and whether or not yoperform at a high level once again.

physical therapy's role in recover The typical protocol for a severe injury that m

or may not require surgery usually involves stint in physical therapy. Most physical therapprograms are a great springboard towards progressive recovery and aide in getting you back otrack with the therapist’s primary concern focuing on restoring range of motion (ROM), funtional use of the injured joint, and rehabilitatioof minimal strength needed to maintain thotwo aforementioned qualities.

Rehabilitation is a long road with the typicsevere injury, requiring anywhere from ve twelve months until full recovery is achieve As great as physical therapy can be, its protcols usually only last a few weeks to two monthat the most based on the doctor’s prescriptio

what to do with your sledI always start light and add resistance (weight)

as my hips loosen up. The distance is up toyou and how you feel on a given day (but 50yards should be plenty). We do most pulls witha 55lb tire and a 45lb plate. If the road is dry, wet, or even snowy, you will require more orless weight. For recovery, the goal is to workhard but not to exhaustion.

sample trainingForward Pulls - Focus on each step as a singleeffort, not using momentum. Think “drive”each step.

Backward Drag - Keep the knees in line(tracking) with the toes.

Side Drag - Lunge sideways in onedirection up and back, facing the same

direction so you get both sides. Youmay need to go lighter for these.

Variation Drag - A trip up with thestrap over your shoulder and a tripback with the strap in your handspinching your shoulders back with yourelbows at your sides.

From here, you should be ready for almostany type of workout, or you can begin mixingthings up and doing some sport-specicconditioning while pulling sled.

Farmer Carry Drag - With the straparound your hips, farmer carry andkettlebell rack holds are your breadand butter.

Odd Object Carry Drag - Med balland sandbag carries get brutal and arereminiscent of Arnold Schwarzenegger

pushing the grinding wheel in Conan.

Press & Row Drag - Pressing and rows with the straps make these types ofmovements extremely full-body. Pressthe strap(s) out in front of you thenreset for another press by walkingforward. Same for rows.

Hand Over Hand Pulls - If you have astout rope, attach it to the sled, load itup, walk out to the end of the rope andhand-over-hand, pull the sled toward

you.

sled tipsI don’t recommend any overhead carriesbecause with the resistance of the sled atyour hips, maintaining a load overhead ingood alignment is almost impossible.

Bear crawls and “sprints” are phenom-enal, but may be too much on recovery

days, so be sure to check in with how youare feeling that day, as these can get a bitintense!

No matter what variation of sled pull youdo, keep your body in an anatomically neu-tral position, especially the spine. Beforeyou pull, tighten up the mid-section likeyou are bracing for a punch to the gut andstay tight while working. Keep your chestup, head neutral and shoulders back. Enjoy!


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by Doug FioranelliFor more information about

Doug Fioranelli, go to

www.RiseAboveStrength.com

and what your health insurance will cover. Whatstarts off as a bright and shiny journey down theyellow brick road of success can lead you intothe dark void of a partially rehabilitated jointand the consummate question of: “What do Ido now?”

This article will give you several tips on how tocontinue your progress after your physical thera-py sessions end to ensure that you are on the fasttrack to physical freedom and well on your wayto regaining your athletic glory.

habitual progression overcontinual digression As trite as it may sound, life after therapy leavesyou fending for yourself. Whether you like it ornot, your next steps towards recovery are solelydependent on your inherent will to succeed. Attimes, you may feel lost and overwhelmed, butyou have to set those feeling aside and keepmoving forward.

If you cease forward progress in rehabilita-tion, not only will you most likely never fullyrecover, your body may get worse over time. Ifyou are not able to eventually use your injuredjoint for what it is intended for, the body willattempt to compensate by using other joints and

muscles which will in turn leave your body moresusceptible to other injuries around the currentlyhealthy joints and muscles. This, of course, canlead to even more debilitating injuries in the fu-ture.

You must also realize that the trials of every-day life apply to injuries as well. It may initiallyfeel like you are moving at a snail’s pace withyour recovery, taking a step backward after go-ing two steps forward. It is critical that you focuson the positive gains you make. Taking the oc-casional step back due to pain, mild swelling, andmuscle tightness is okay, as long as these effectsare short lived and overall long-term progressionis made.

Remember to dedicate yourself to gettingover your injury, make a habit of getting your-

self even stronger than before, and soon you willnd yourself better able to perform all of theactivities you want to.

taking physical therapy with you After your physical therapy sessions get the ballrolling towards recovery, it will eventually be-come easier to discern what is working and whatis not. Like I mentioned earlier, the primary goalfor physical therapy is to restore lost Range OfMotion (ROM) due to the injury and/or surgeryand to establish a baseline level of strength. Mo-bility within the injured joint should be a prima-ry concern for a new injury, and proper ROMshould be established and maintained within therst year.

For these reasons, you should choose mobil-ity drills that have previously worked best foryou during physical therapy and continue to usethem during your next stage of training. Mobilitydrills are great to add to the beginning of yourtraining session because they can act as a warmup in conjunction with your rehabilitation move-ments.

low load & high reps:remedial strength training When your ROM increases and you are inchingcloser to getting back to full range within theclassic strength training movements like squats,deadlifts, and bench presses, there might be one

problem: your strengthhas not caught up yet.Remedial high repeti-tion strength training is anecessary means towardsyour goal.

High rep work shouldconsist of low loads(i.e. light weights) andhave the end result ofstrengthening the jointsand muscles throughout

a larger ROM. For thesetypes of exercises I ama big fan of using bandsfor their distinct ability toaccommodate resistance. With resistance bands,you are able to furtheryour ROM within themovement while still per-forming a rigorous work -out using the movement.Simply stated, as the bandgets stretched more withyour increasing ROM, thegreater the resistance willbecome.

For hip and knee in-juries, band training pro- vides strength and stability within the joints.Band Terminal Knee Extensions and Lateral Walks both strengthen and stabilize the musclesaround the injured joints.

Band work can be slightly tedious, less enter-taining than your favorite lifts, and sometimestime consuming. If I am pressed for time, I willperform more sets on the injured side versusmy stronger side. I will typically do three sets onmy injured side and one on my good side to al-low time to get all of my other lifting in. Forshoulder injuries, rotator cuff work (internaland external rotation), front, lateral raise, andeventually overhead motions are a great way tostrengthen the shoulder at the various angles it

needs to be mobile and strong.

the next step: isometrics Yes, this Old School staple is great at buildingstrength during your recovery process. Isometrictraining is simply nding a position and stayingin that position for a certain amount of time while you build tension in the muscles and even-tually fatigue. Isometric training is “angle spe-cic,” meaning you get stronger at the angle youtrain at and it has marginal effect at other ranges.

The most common form of rehabilitation forthe hips and knees are wall squats. Therapistshave their patients sit in a squat position withtheir bodies close to the wall in case they needsupport. Initially, this exercise is done at a shal-low angle and as the mobility and strength in-crease, it can be taken to a lower position.

After therapy, you will want to add some moreadvanced isometrics like lunge position isomet-rics and even standing single leg isometrics. Oneof my favorites to train hip and knee stabiliza-tion is the Single Leg Standing Isometric whereyou add band tension around the working legmaking the hip and knee muscles contract and work harder to maintain a stable position.

Upper body isometrics are not as common inthe physical therapy setting but are also quite ef-fective in regaining strength. The rst types ofisometrics to start to strengthen the shoulders would be simple weighted holds with dumbbells

or kettlebells. I would start with a light front olateral hold and then progress to overhead.

The second phase of isometrics would beclosed-chain type like a Push Up or Dip postion. These are much more aggressive becauof the compressive force on the shoulder whethe hand is in contact with a stable surface.

I typically like to perform isometrics at thend of my workout because they can be a btaxing on overall strength, so it is better to dthem with what you have left rather than drayour energy at the beginning of a workout. Ua time range that is comfortable for you, usuala 10-30 second interval is sufcient.

conclusionBeing injured is never fun and the thoughts well as the processes involved in rehabilitatioare a daunting task. After your initial physictherapy, it is imperative that you always keemoving forward. Adding some of these intemediate and advanced training tools will heyou get back to where you were before and maeven make you better than you were before. Sremember: stay focused and determined, and gout there and make it happen! w

videoupper body

rehabilitationstrategies

youtu.be/lzcfN2GbIAg

videolower body

rehabilitationstrategies

youtu.be/Yse0MgsGK9s

22 / mymadmethods t

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Dolby, Nazo, and I have travelled all over the world togetherto train, study, teach, and compete. We have travelled l ightand heavy. Sometimes we teach quick one day workshops

and other times we produce much bigger events like the JapanKettlebell Championship. One thing remains the same though,

wherever we go we lift, and when we lift, it means something tous.

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 badand more times than not I would leave feeling pretty good; I would get my pump(hey, it was the 90’s!). Things are different now though, and when I train I haveto hit my numbers.

When you train for Kettlebell Sport there is an ebb and ow to the program-ming. Each session feeds off of each other and when I am really training wellmy 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 trainfor 30 hours more, my head will twist into knots and every doubt I have ever had

about my lifting comes rushing to the front.“I’m not getting any better”

“I’ll never be any good at this”

“I’m too old”

“I’m too fat”

“I’m too weak”

The time you spend under the bells is time dedicated to managing thesethoughts. The longer you do this, the louder they get and the better you get atmanaging them. This is my favorite thing about this sport. At some point you aregoing 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 travelingand 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 won’t hit your numbers. The reasonable thing to do is rest. Maybe go out to dinner and adapt to you newenvironment. 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 andthe best.

What? No way dude? That sounds like BS! It’s true. I have learned that if I amrolling with Dolby and Nazo for days and days and I am tired and cranky andbasically unmanageable in every way, and I am unhappy and don’t want to train, Istart to make excuses. The main excuse is that I won’t hit my numbers because Iam so tired, and nobody wants to miss their numbers. However, if I am meetingthe group, especially for the rst time, I start to get excited. Even though nothinghas changed about me physically, I get pumped up and I want to train. I have setmany personal bests in moments like that.

Why? I surrendered to the training. Training is what we do. When we get to-gether we can feed off of each other and produce excellent results.

lesson #1: set yourself up to succeed Jason and I ew to Eastern Siberia in February 2011 to train with our coach atthe time. We were very nervous and we really wanted to get the last run on ourprogram in before we left Jason’s house for the airport. We had about two daysof straight travel ahead of us (because Chu-Hu’s 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 at3am on our way to the airport). It’s hard to sleep in a middle seat in coach whenyou are 6’6” and 300+ lbs, so lets just say I would have traded that run for sleep1,000 over. Lesson learned.

lesson #2: don't be dumb, budget your rest8 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. It’s fun to compete at home where you cansleep in your own bed and drive to the meet, but if you are really looking to testyourself you need to hit the road. You will learn a whole lot about competing the john wild buckley

TRAINING ON THE ROADLESSONS OF THE ROAD DOGS

MAD TRAINING

when it comes to kettlebell competition, getting enough rest is paramount,but what do you do if you’re constantly flying around the world?

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In the spor t we sa y tha t if

you don’ t lif t, you don’ t ge t i t.

rst time you can only get squid eggs for break -fast, or when there is some crazy techno mobster/hooker party in the room next to yours when youare way too nervous to sleep anyway. If you forgetyour shorts at home you know where to get them.If you forget them on the road… ne povezlo tebe.

Nerves? Lack of sleep? Bed’s too small? Toi-let is the size of a hat and wedged in the corner? These things got ya down? Are you looking at yourplate and thinking “Thank you so much, I am sohonored to be here and you guys are great but I

really, really don’t think I can eat that”?lesson #3: bring some familiars Jason will eat anything…ANYTHING…but I always bring along something I know I can eat. Forme, it’s meal replacement bars. I know, I know, notideal nutrition but when my choice is a Big 100 ora bowl of fermented sh guts, I go Big 100. Thankyou very much.

lessons in action: when are we?Oh, it’s tomorrow, or yesterday…when the hell are we?

Jason and I were scheduled to compete 3 week -ends in a row, across the dateline, in three differenttime zones and climates: Japan, Hawaii, and Texas.

We were with Nazo in Japan and were running

the Japan Championship; lot’s of bells and mats,banners, ags, trophies, medals, etc. We had toset it all up, run the meet, compete, and break itdown (with the help of our awesome friends) in24 hours.

We had just gotten off of the plane and we were at it. That was some hard ass work, but whenit was time to get up there and compete we did. We are lifters. Before we are coaches or promot-ers or businesspeople we are lifters. Speaking formyself, I want to lift. I want to be a part of this whole thing. I can’t just watch other people liftand not have fun too, so I did. Ran out of gas onthe snatches but did pretty well on the jerks. I wasdisappointed, but that is the normal condition ofa GS lifter at my level…hit a personal best, stillreally disappointed.

We taught and worked conventions all week,then set off to Hawaii.

The only ticket we could nd/afford that worked with our schedule went Tokyo/Los Ange-les/Hawaii. Seriously. The plan was to leave Japanat 4pm Friday, arrive in Hawaii 2pm that same Fri-day and compete at 5pm after the 20 somethinghour ight. We were pretty pumped up! This wassomething we hadn’t done before and we were cu-rious about what it would do to us physically. We were so ready.

Our ight was delayed 30 minutes. We landed atLAX and rushed through the airport like animalsand they closed the gate on us. We could see theplane. It hadn’t left yet but they wouldn’t let us on. We missed it. We let our friends down. It was hor-

rible. We got into Hawaii after a 7 hour layover andtaught that weekend. Jason and I did our sets asplanned during our breaks but it just wasn’t thesame. We wanted to compete so badly. What would that have felt like?

Tuesday we were off to The North Texas Openat Full Throttle. We got there a few days early andgot to have a few training sessions before the com-petition. We got to sleep in nice beds and eat goodfood. The meet went really well and I hit a fewcompetition personal bests. We had been on theroad for over three weeks and we were lifting bet-ter than ever. I can tell you how we did it.

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surrender to your trainingI do my best to hit the numbers on my program be-cause I know how they work together. But sometimes,for whatever reason, I can’t hit the number. That is allit is, “some reason.” No blame, no explanation; it justhappened. Accept it and move on. Practice this everytime you lift.

Find the best in every set. Maybe you went longerthan ever. Maybe your technique was better than ever.Maybe you couldn’t nish the time but you went fast-er than ever. Maybe it all went to shit on you and youdidn’t quit. Count how many times you wanted to putthe bell down and didn’t, make it the most times ever.

In the sport we say that if you don’t lift, you don’tget it. That’s because it is the practice that changesyou. It is the ritual of failing and carrying on. It isabout managing suffering and enjoying every littlesuccess. It is about spending time getting to knowyourself under the bells. If you practice this you willbe able to get on the platform and lift because youknow that the next 100 reps you do are just an exten-sion of the 100,000 reps you have already done. Youhave been tired and sore before and had great days. This will be one of those days.

a sample of road dog travel trainingHere is a week of kettlebell sport training that I did getting ready for a tournament when I was o

the road. The programming is only with 24kg bells because it is hard enough to nd those and didn’t want to get greedy and try to nd heavier weights. This was over a period of 3 weeks spannin19,000 airmiles.

GOAL: 5MIN JERK 50 REPS, 10 MIN SNATCH 200REP

Workout 1 Weight Pace Time Rest Result

Jerk 24kg Easy pace 5min As needed 4

Snatch (left) 24kg Easy pace 5min 5min 91

Snatch (right) 24kg Easy pace 5min 82


Jerk 24kg 12rpm 3min 3min 35

Jerk 24kg 12rpm 3min As needed 36

Snatch 24kg Easy pace 10min 172


Jerk 24kg 10rpm 4min As needed 40

Snatch 24kg 22rpm 6min 132

COMPETITION RESULT:

EVENT REPS TIME

Jerk 54 5:30

Snatch 203 10:00

final wordOh, and one more thing; if you ever nd your-self feeling jetlagged in Japan, you can’ go wrong with Lime Chu-Hi. I have done extensive

research on this.w

by John Wild BuckleyFor more information about John Wild Buckley, go to

www.OrangeKettlebellClub.com

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THE LONG ROAD TO LISBON

W

hat I’m going to lay out in thisarticle is a case study, a storyof one man’s return from cata-

strophic injury. It’s not a prescription foryou to follow, hopefully you’ll never ex-perience what Seb did, but even still, it isabsolutely critical that you follow a planthat is tailored specically to your needs

with collaboration from professionals.I hope that Seb’s story helps motivateyou on your road back to tness.

As I write this, Seb is in nal preparations be-fore he ies to Lisbon, Portugal to take part inthe European Open Brazilian Jiu-Jitsu Champi-onships for the second time. The rst time hetook part was in January 2012 where he tookbronze in his category as a Blue belt. It was hisrst major event having only taken part in asmall handful of local tournaments prior to Lis-

bon. So, to come home with a bronze was an ex-cellent achievement, although he fully intendedto go back in 2013 and do better.

that tournament was not to be. Seb’s success in Jiu-Jitsu was largely down to theattitude and passion he brought to the mat. He’slike an over enthusiastic 90kg puppy. This samepassion is also clear to see when he’s lifting and when he’s out on his motorbike.

In August of 2012, Seb was riding home aftera good session on the mat when he took it uponhimself to try his jiu-jitsu out on an unsuspect-ing lamppost. Unfortunately, the lamppost hada better double leg takedown defence than Sebexpected!

Joking aside, he’d lost control of the bike and

hit the post at speed. He appreciates the risksinvolved with big bike riding and had spent goodmoney on a helmet. That was cash well spent ashis head hit and glanced off the post. He wasknocked out and concussed, but the helmet tookthe brunt, undoubtedly saving his life.

his knee was not so lucky. He hit the post hard with his legs; the left kneetaking the impact. He smashed bone, tore ten-dons, and ripped ligaments. His lower leg stayedattached only thanks to his leathers.

The accident happened on August 11, 2012.He was in surgery on the 30th where the doctorsdid what all the kings horses and all the kingsmen couldn’t; with 31 stitches, 6 screws, and 2

anchors, they rebuilt him. Both the ACL andPCL were torn. The lateral collateral ligament was fairly okay; it survived by snapping the por-tion of the bular it attaches to clean off.

He spent the next three months pretty muchimmobilised, which is harrowing for any physi-cal human being. By December, he’d regainedenough mobility with the aid of a huge braceand a pair of crutches that his wife was able totalk him into coming back to the gym.

the start of comebackHe called me up to see if he could come in andif I could help him get back in shape in timefor the Europeans just over a year away. Without

MAD RECOVERY

A catastrophic injury doesn’t mean that you can’t compete again. Learn one man’s astounding comebac

hesitation, I told him to get in and we’d do what we could.

the ladder At the time he couldn’t load the leg at all, so wedidn’t. Instead, we suspended him by putting

him on a simple program of Chins and Dips us-ing the ladder method. If you’re unfamiliar withthe ladder protocol, it’s simplicity itself, even ifit sounds complicated. Most kettlebell guys willknow it as the program from Pavel’s “Enter theKettlebell” book.

Do one rep of the rst exercise, then onerep of the other.

Now do two reps, then three, and so onto the top number. Once achieved, startover at 1.

We start with 3 rounds up to 3 reps, thisis written as (1,2,3) x 3.

Each week add another ladder to a maxof 5, so (1,2,3) x 5

At this point, start adding rungs to

each ladder, so (1,2,3,4) and eventually(1,2,3,4,5)

Once we get to (1,2,3,4,5) x 5, we resetto (1,2,3) x 3 but with added weight.

Structure the week with a hard day (all out effortthat will set the pace for the remaining sessions).On the Medium day, do one less ladder, and oneasy day, two less. A 5 week period may look like:

Week Hard Easy Medium

12345

(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

Obviously, it may not be that smooth; you mget the rst ladder (1,2,3,4), but fail during thsecond, (1,2,3,2). This is ne, the followin week, try to complete the ladder and don’t a vance until you do.

Because of the high frequency here, it is vitthat you train with an exceptionally high level oquality control, terminate a set the instant thform breaks down.

floor work This was followed by some oor based wotaken from Pilates to keep the hip mobile ancore stable. We mostly did side lying leg kickcircles, and lifts. For conditioning, we got out thbattling ropes and used a variety of intervals performed while sitting on the oor.

Every few weeks Seb visited the hospitphysio, which we both agreed was a waste oeverybody’s time. But without clearance frommedical professional, I wasn’t going to touch hleg!

andy the physioBy the time May came around we were gettinimpatient. We now only had 8 months to ghim ready for the Euro’s. Thankfully, I have friendly Physio who specialises in knees. ToIrish physio, Andy Watson is one of the moknowledgeable people I know; I’d been tryinto talk Seb into seeing him since he came bacbut in May he nally took my advice. He’s nevlooked back.

Andy’s treatment is fairly aggressive, he’s useto working with athletes of all types so his fcus is getting people back in the game. This is stark contrast to the hospital physio who mere


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wants you to be able to walk to the toilet unas-sisted. He immediately told Seb to lose the kneebrace and crutches and start walking. He alsoprescribed Single Leg Box Squats (also known asBox Pistols), 30 per leg, every day.

time to work the legsNow that we had opportunity to get to workon his leg, we started to see a light at the endof a very long tunnel. Each day Seb came in heopened with a lower body maintenance programI gave him followed by the 30 Box Pistols perleg. The maintenance program looked like this:

Roll the sole of foot with hockey ball.

Roll and stretch the calves.

Roll the thighs.

Roll and stretch the glutes.

Static glute bridge with band around theknees x 30s / cobra stretch x 3 for three

supersets.

After a few days of doing this daily, the foamrolling became completely pain free. I’d say thathe probably has some of the best tissue qualityin my gym!

A few more sessions with Andy and we weregiven the green light to work his leg with moreintensity and to add in agility work to regain bothhis condence as well as reactive strength.

This was our cue to add to the training pro-gram. We kept the three upper body days andadded two lower body days.

Lower Body Day 1:Off-Set Kettlebell Squats

Lower Body Day 2:

Single Leg Romanian Deadlifts

curing the limp We also stumbled upon a way to make him walk without a limp.

There were many landmark moments alongSeb’s journey back, but when we tried out a Bot -toms Up Farmers Walk we were both extremelyexcited.

A big problem with coming back from injuryare the small habits we develop. Seb had quitenaturally developed a signicant limp to protecthis injury. A limp he needed to train out of him-self before the movement pattern became a de-fault. A mere 12kg kettlebell held upside downhad the power to eliminate his limp.

By concentrating on balancing the kettlebell,he forgot to limp. We caught this on video; Itook a close up of his feet as he walked and onplaying back I asked him, “If you didn’t knowthat was you, would you say that the person in

the clip was injured?” His answer was, “No, helooks ne.”Double whammy! Not only had we shown

him that he didn’t need to limp, but we’d realisedthat he didn’t need to change his identit

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