Unconventional Athletes Issue 1
UNCONVENTIONAL TRAINING AND EQUIPMENT ISSUE 1 - VOLUME 1 BECOME A NEW BREED OF ATHLETE WITH MASS SUIT INTERVIEW WITH THE CEO OF MASS SUIT JESSE NICASSIO HOME INVASION TRAINING TO ENSURE SURVIVAL! INTERVIEW WITH BAS RUTTEN THE O2 TRAINER: BREATHE RIGHT, BREATHE EASY! FRONT LEVER IT'S NOT ALL CORE! GET YOUR HUMAN FLAG FAST MAKE YOUR OWN UNCONVENTIONAL EQUIPMENT! staying on top and the basics: a special forces point of view.
- Page 4 and 5: CONTENTS 20 BY 22 24 27 31 33 3
- Page 6 and 7: CONTRIBUTORS JESSE NICASSIO Nationa
- Page 8 and 9: CONTRIBUTORS Stephen R Santangelo N
- Page 10 and 11: In earlier times more physical acti
- Page 12 and 13: WILL DE LEON THE HUMAN FLAG: A PRAC
- Page 14 and 15: THE ULTIMATE UNCONVENTIONAL TRAININ
- Page 18 and 19: PREPARATION OF THE MIND AND BODY FO
- Page 20 and 21: GETTING THE PERFECT FRONT LEVER FAS
- Page 22 and 23: JAMES SMITH GETTING TO GRIPS WITH K
- Page 24 and 25: BAS RUTTEN THE O2 TRAINER DO YOU WA
- Page 26 and 27: their mouth. Now when you are joggi
- Page 28 and 29: I stuck to simple, full body exerci
- Page 30 and 31: “IT’S NOT THE DAILY INCREASE, B
- Page 32 and 33: INCREASED PERFORMANCE IN OTHER AREA
- Page 34 and 35: THE LOG BELL POWER-SNATCH: A QUICKI
- Page 36 and 37: night (nocturnal). For this reason,
- Page 38: parasympathetic stimulation. Simply
UNCONVENTIONAL TRAINING AND EQUIPMENT<br />
ISSUE 1 - VOLUME 1<br />
BECOME A NEW BREED<br />
OF ATHLETE WITH<br />
MASS<br />
SUIT<br />
INTERVIEW WITH THE<br />
CEO OF MASS SUIT<br />
JESSE NICASSIO<br />
HOME<br />
INVASION<br />
TRAINING TO ENSURE<br />
SURVIVAL!<br />
INTERVIEW WITH<br />
BAS<br />
RUTTEN<br />
THE O2 TRAINER: BREATHE<br />
RIGHT, BREATHE EASY!<br />
FRONT<br />
LEVER<br />
IT'S NOT ALL CORE!<br />
GET YOUR<br />
HUMAN<br />
FLAG FAST<br />
MAKE YOUR OWN<br />
UNCONVENTIONAL<br />
EQUIPMENT!<br />
staying on top and the basics: a special forces point of view.
CONTENTS<br />
<br />
<br />
<br />
<br />
20<br />
BY<br />
22<br />
24<br />
27<br />
31<br />
33<br />
35<br />
HENKULES STRENGTH TRAINING<br />
DO YOU WANT THE EDGE IN STRENGTH TRAINING?<br />
WILL DE LEON<br />
THE HUMAN FLAG: A PRACTICAL APPROACH<br />
JESSE NICASSIO<br />
AN INTERVIEW WITH THE MASS SUIT CEO<br />
PREPARATION OF THE MIND AND BODY FOR<br />
REAL-LIFE COMBAT<br />
BY LLOYD W SEAWRIGHT II<br />
GETTING THE PERFECT FRONT LEVER FAST!<br />
NIGEL JOHN<br />
JAMES SMITH: GETTING TO GRIPS WITH<br />
KETTLEBELL TRAINING<br />
UNCONVENTIONAL FOR FUNCTIONAL<br />
BAS RUTTEN: THE O2 TRAINER<br />
DO YOU WANT A STRONGER RESPIRATORY SYSTEM?<br />
A PURE APPROACH TO TRAINING<br />
JUST DO IT<br />
WHY CLUBWORK?<br />
BOOST YOUR TRAINING WITH THESE<br />
HARDCORE BASICS<br />
HENKULES UNCONVENTIONAL TRAINING<br />
EQUIPMENT<br />
HOW TO CONSTRUCT YOUR LOG BELL!<br />
THE ALL-SEEING EYE<br />
TACTICAL VISION PART 1, 2 & 3
INTRODUCTION<br />
Cover photo: Functional Calisthenics Athlete Will de Leon<br />
ISSUE 1 - VOLUME 1<br />
UNCONVENTIONAL ATHLETES MAGAZINE<br />
Published by <strong>Unconventional</strong>athletes.com<br />
Editor<br />
Nigel John<br />
Contributors:<br />
Phil Clark<br />
Henk Bakker<br />
Bas Rutten<br />
Stephen Santiago<br />
Nigel John<br />
Assistant Editor<br />
Henk Bakker<br />
Jesse Nicassio<br />
Lloyd W Seawright II<br />
James Smith<br />
Will De Leon<br />
Don Giafardino<br />
Welcome to the very first edition of<br />
<strong>Unconventional</strong> <strong>Athletes</strong>. Now, you're probably<br />
saying to yourself: “<strong>Unconventional</strong> <strong>Athletes</strong>,<br />
what the heck is this mag?” Well, this magazine<br />
is designed for people who think outside the box<br />
when it comes to fitness training. I mean, times<br />
change and we evolve! Long ago, everybody<br />
believed that the earth was flat and not round,<br />
and anybody that objected to this train of<br />
thinking was belittled. It turned out that the<br />
minority were right! So I invite you to have an<br />
open mind, as ‘conventional' is not always<br />
practical. This magazine will help you move<br />
forward, evolving your fitness and skills to the<br />
next level. I can almost guarantee you will learn<br />
some very cool skills and training methods; most<br />
of which you would've never heard of. The world<br />
is becoming a more volatile place and walking<br />
the streets with a confident and positive mind-set<br />
will make an aggressor less likely to be drawn to<br />
you. If you have a lack of confidence in your<br />
strength and ability, then it will be shown in your<br />
posture, body language, and even subconsciously<br />
from the pheromones produced in your sweat.<br />
They can smell your fear!<br />
If you want fast results and to be at the top of<br />
your game, then this is the magazine to<br />
help you evolve and be confident. This<br />
magazine, and the others to follow are<br />
dedicated to bringing you many years of<br />
practical experience from experts in the<br />
unconventional training community. The guys<br />
who write for this magazine have a fountain of<br />
knowledge. They have not merely just done a<br />
short course on ‘unconventional training'; they<br />
have lived it, breathed it and practiced and<br />
perfected the art for many years. As Albert<br />
Einstein would say: ‘All knowledge is experience’,<br />
and let’s be honest - Albert knew his stuff.<br />
There‘s a chance you’ve come here because<br />
you’re bored of the gym, and are paying lots of<br />
money on a membership - only to fail to get the<br />
functional, agile and strong body that you desire.<br />
You’re seeing dudes on the internet doing crazy,<br />
cool stuff, and you want to be able to do that too!<br />
You want something different and to experience<br />
training methods that are not only going to get<br />
your body in good shape, but your mind as well.<br />
We’ll teach you to use nature as your playground<br />
and make/explore alternative equipment that<br />
will enhance you to levels - that you never<br />
thought possible! You will learn to train in all<br />
weather, so there is never an excuse. Nature is an<br />
unconventional athlete’s greatest tool! So, if you<br />
are an unconventional newbie, don’t worry we<br />
are here to help!<br />
We don’t do things the ‘conventional’ way (that<br />
wouldn’t be practical or fun!) and we don’t<br />
spend all our time at the gym. Training at home<br />
or being outside with nature is where it’s at. No<br />
grunts from the big guys down the gym, no<br />
judgement from others - just you, your<br />
bodyweight and unconventional training<br />
equipment. Giving you the edge! The world is<br />
changing fast, and I for one know that being fit<br />
and strong enough to protect your family is not<br />
optional, and preparation for this should be part<br />
of your routine! Learn from the best, add to your<br />
existing skill set, and reap all the knowledge from<br />
our athletes to improve yourself beyond what<br />
you thought possible!<br />
<strong>Unconventional</strong>athletes.com is growing fast, if<br />
you feel that you have some ideas to share and<br />
think you fit the criteria for the magazine - please<br />
contact us at unconventionalfit@outlook.com. If<br />
you want to plug your own unconventional<br />
training gym, then let us know.<br />
Disclaimer:<br />
<strong>Unconventional</strong>athletes.com is a publication/<br />
magazine that makes no representation,<br />
endorsement, portrayal, warranty or guarantee with<br />
regards to safety or the efficacy of the products or the<br />
techniques of training methods that are spoken/<br />
written about, or shown in pictures/videos.<br />
<strong>Unconventional</strong>athletes.com makes no warranty,<br />
guarantee or representation regarding the use or<br />
purchase of services that are in the United<br />
Kingdom or elsewhere. It is mandatory that you<br />
discuss with a healthcare professional; your physical<br />
health before attempting the techniques/exercises<br />
and equipment featured and discussed both literally<br />
and visually in this magazine.<br />
<strong>Unconventional</strong>athletes.com takes no liability in<br />
your participation from the information received in<br />
the magazine and thus any participation is<br />
considered voluntary, thus cannot hold responsible<br />
either <strong>Unconventional</strong>athletes.com or its partners,<br />
contributors or anybody featured in this publication<br />
for any harm or injury that may result from your<br />
participation.<br />
NIGEL JOHN<br />
Founder and creator of <strong>Unconventional</strong><strong>Athletes</strong>.com<br />
Nigel has created this magazine to educate and help<br />
people change the way they think about fitness, using<br />
a more pragmatic approach; making unconventional<br />
= functional. Fitness should be a natural part of life<br />
and not a chore, and he strongly believes in<br />
experience being the key to success. Everyone who<br />
features in this magazine has been vetted for their<br />
skill set, bringing together former Special Forces,<br />
calisthenics experts, strength experts, fighters and<br />
policemen etc. The athletes have effective,<br />
unconventional training knowledge formed from<br />
many years of experience. They have not just done a<br />
short course on the subject, they have truly<br />
experienced the training and results first-hand. Nigel<br />
has created his own system called high octane<br />
training, which has been developed over a number of<br />
years. It is designed to evolve your fitness to an elite<br />
level in a very short space of time with multiple<br />
applications.<br />
Nigel is well-known and respected amongst the<br />
unconventional training community all around the<br />
world, he has had publications in ‘My Mad Methods<br />
Magazine’ and ‘Onnit Academy’. He’s sponsored by<br />
Mass Suit and runs the Facebook page<br />
‘<strong>Unconventional</strong> <strong>Athletes</strong>’; uniting athletes all over<br />
the world, who then share their knowledge to those<br />
who want to get involved in our methods. This<br />
allows unconventional athletes to get recognition for<br />
what they do. The magazine is dedicated to helping<br />
people gain an insight into unconventional training<br />
equipment; suggesting cheaper or homemade<br />
alternatives. This way you don’t get ripped off with<br />
gimmicky, useless equipment that your personal<br />
trainer endorses just to earn a quick buck! Don’t stay<br />
in the box, read on, reap the knowledge and evolve.<br />
The one-eyed man is King in the valley of the blind!<br />
Anyone wishing to add to the magazine, either<br />
for an article or to advertise - then contact<br />
Nigel at unconventionalfit@outlook.com
CONTRIBUTORS<br />
JESSE NICASSIO<br />
Nationality: United States of America<br />
Jesse Nicassio played football at Washington State University and then transferred over to Eastern<br />
Washington University, where he had a very successful career in football as a punter. Jesse was<br />
NCAA punter of the week, special teams player of the year and held 2 punting records for 11 years.<br />
After college, the St. Louis Rams signed him. He bounced around in the NFL from 2004-2007, also<br />
playing with the Indianapolis colts. Jesse is the inventor and CEO of the MAXIMUM ATHLETIC<br />
SPORTS SUIT (MASS SUIT), a full body resistance-training device.<br />
Website: http://jukeperformance.com/?<br />
Facebook: https://www.facebook.com/pages/Mass-Suit/112271788823298?fref=ts<br />
Facebook: https://www.facebook.com/mass.suit<br />
Twitter: https://twitter.com/MassSuit<br />
PHIL CLARK<br />
Nationality: United States of America<br />
Phil Clark is a United States Marine Corps Veteran who currently serves the country as a Federal<br />
Police Officer. In spite of keeping to himself for most of his life, Phil began to reach out and pour<br />
some of his overflowing passion for physical fitness into running a couple of large online<br />
communities, dedicated to specialized strength training. He resides in the frozen wastelands of<br />
Minnesota with his loving wife and five wild, beautiful children.<br />
https://www.facebook.com/groups/convict.conditioning<br />
https://www.facebook.com/groups/grip.strength<br />
HENK BAKKER<br />
Nationality: Dutch<br />
Henk is also known as Henkules to his many fans and friends. He is sponsored by Schmitt Anchors &<br />
Chaincables and known to most as the king of unconventional object lifting and strength training, with<br />
over 20 years of experience. Henk is very well respected in the unconventional training community. He<br />
works at the Department of Justice in a Special Response Team to ensure safety against dangerous<br />
detainees. Throughout his career he has utilised different forms of training such as combat, endurance<br />
exercises, and strength training. He now works as group leader/mentor, preparing detainees for their<br />
return to society. ‘I have over 20 years experience in strength training. I try to motivate and inspire<br />
people who want to train in an unconventional way.’ His sponsor Schmitt Anchors & Chaincables<br />
facilitates all of Henk's unconventional training tools.<br />
Henkules' home2gym: https://www.facebook.com/groups/553936311344546/?fref=ts<br />
www.unconventionalathletes.com Page 6
CONTRIBUTORS<br />
WILL DE LEON<br />
Nationality: Dominican Republic<br />
Will is a former skateboarder, former BMX freestyle rider, former inline-skater, former short<br />
distance (5k) and long distance runner up to the Marathon (26.2miles) and a former Weightlifter.<br />
Presently, and since 2013 he has practiced calisthenics with a touch of gymnastics called “Street<br />
Workout.” Will got his inspiration for calisthenics from athletes like Frank Medrano, Barstarzz NYC<br />
and Hannibal for King 'They were using their own bodyweight and I was immediately intrigued and<br />
hooked on the sport. I said to myself: “That’s what I want to do!” and here I am!’ Will's progression<br />
speak for itself. In 8 weeks he could and still can execute a straddle planche, and is progressing at a<br />
rapid rate within the calisthenics community using his unconventional training methods. Check<br />
Will's tutorials at:<br />
https://www.youtube.com/channel/UCH9iXMBLe0e1Ty_N1Cxb-0w<br />
https://www.facebook.com/bboywillnyc?fref=ts<br />
JAMES (JIM) SMITH<br />
Nationality: Hawaiian<br />
Born in Virginia, USA. Trainer since 1984, Dialysis Technician,<br />
Health food storeowner, Author<br />
Founder of the Animal Ability method, which is an ever-evolving way to train and eat for optimum<br />
results. The Animal Ability method uses primitive, ancient and modern techniques to enhance<br />
health and fitness in contemporary times. James is a fountain of knowledge both spiritually and<br />
physically, as years of pragmatism have forged this man's unconventional training methods to<br />
another level.<br />
Facebook group: Animal Ability https://www.facebook.com/groups/107331742747208/?fref=ts<br />
Facebook page: Animal ability https://www.facebook.com/AnimalAbility<br />
Don Giafardino<br />
Nationality: American<br />
Author Donnie Giafardino is an avid fitness enthusiast. After years of living with pain due to a<br />
shoulder injury, he developed the Adex Adjustable Exercise Club, the first of it’s kind. Donnie is ISSA<br />
S&C certified and has had many job experiences, which include crane operator, cell phone tower<br />
climber, restauranteur, fitness storeowner, and a magazine columnist.<br />
Website: http://www.Adexclub.com<br />
Facebook: https://www.facebook.com/don.giafardino?fref=ts<br />
www.unconventionalathletes.com Page 7
CONTRIBUTORS<br />
Stephen R Santangelo<br />
Nationality: United States of America<br />
Stephen has been involved with the fitness industry since 1 979 and eventually created his<br />
specialty exercises & programs, which are based upon the anthropological movement of the<br />
human body. Protocols for physiological development are based upon energy systems, chemical<br />
& structural changes and time/duration to ignite specific neurological pathways. His business<br />
involves nutritional guidance along with fitness development on several levels. He has trained<br />
Olympic qualifiers, elite athletes, military Special Forces, SWAT & first responders. In recent<br />
years he has taken his training programs to the general public.<br />
Through years of development, Stephen has created a Survival Fitness Program which is<br />
based upon body chemistry, reaction development, neurological stimuli and the psychological<br />
response to emergency scenarios, which has been embraced by the military and first<br />
responders - with home defence seminars and fitness camps.<br />
Stephen participates in Masters/Senior track & field in running, throwing and jumping events<br />
during the spring & summer. During the winter months; snowshoe racing pre-occupies his<br />
training, and throughout the year he participates in Old Time Strongman lifts, where he<br />
currently holds 7 national records in the United States All-round Strength Association.<br />
Facebook<br />
http://www.facebook.com/stephen.santangelo.75<br />
Lloyd Seawright II<br />
Special Task Force TEMS<br />
Nationality: American<br />
Rescue Task Force/TEMS<br />
Tactical EMT/PHTLS<br />
SYSTEMA<br />
Kempo Goju<br />
Special Operations Mentoring Program<br />
Operator with Advance Defense Concepts/MVM/SOC<br />
Frontline Defense LTD.<br />
Weapons STARK ARMAMENT http://www.starkarmamentcompany.com/firearms/<br />
Facebook: https://www.facebook.com/lloyd.seawright?fref=ts<br />
www.unconventionalathletes.com Page 8
CONTRIBUTORS<br />
BAS RUTTEN<br />
Nationality: DUTCH<br />
Bas Rutten was born February 24th 1965 in Tilburg, Netherlands. He now resides in California,<br />
USA. His tale of the tape: height 6’1” [186 cm]; weight 205 pounds [93 kg]. Fight record: 28<br />
wins - 4 losses and 1 draw. 12 wins by KO, 13 by submission, and 3 by DEC. He didn’t lose in<br />
any of his last 22 fights. Top wins against Frank Shamrock (on two occasions), Kevin<br />
Randleman, Maurice Smith, Masakatsu Funaki, and Guy Metzger.<br />
Titles taken: 3 times King of Pancrase, UFC heavyweight champion. Martial arts ranks: 5th degree<br />
black belt in Kyokushin karate; awarded by Master Jon Bluming, second-degree black belt in<br />
Taekwondo, 2nd degree in ShinTai Karate. His hybrid style incorporates stand up and grappling<br />
aspects equally, and the make up of his stand-up system could be described as a combination of<br />
Karate, Muay Thai, and Taekwondo. Noted techniques: strikes and kicks to the liver, and his<br />
leaping split kick as part of his post-winning show of victory.<br />
Inventor of the O2 TRAINER<br />
Nickname: El Guapo (The Handsome One).<br />
O2 Trainer website: http://www.o2trainer.com<br />
Main Website: http://www.basrutten.com<br />
Facebook: https://www.facebook.com/BasRuttenO2Trainer<br />
Twitter: https://twitter.com/O2Trainer<br />
NIGEL JOHN<br />
Nationality: United Kingdom<br />
Nigel John has developed his own training system through years of experience, and applied science to his<br />
methodology, which would prove to save his life in a 4 vs 1 altercation. He is the founder of High Octane<br />
Training, which is an extreme unconventional bodyweight training system, and later developed Extreme<br />
Restriction Training (ERT). Nigel John’s time in the Elite Royal Marines Commandos prepared him for a<br />
real life engagement and was the start to a very physical and practical approach to unconventional training.<br />
Doing the hardest basic infantry training in the world, Nigel John would earn the green beret and be<br />
operational in Iraq Op Telic 2003. "The corps has certainly had a positive impact on my life and has helped<br />
me to have a pragmatic approach to training" Nigel John's aim is to turn conditioning into a martial art in its<br />
own right, making a mold and sculpting your body and mind, to achieve physical superiority. Nigel John is a<br />
former Muay Thai boxing instructor, a Fitness Trainer, holds a National Diploma in Science and<br />
Mathematics and is a sponsored athlete by 'Mass suit'. Using extreme conditioning, elements of eastern and<br />
western arts, elements of Royal Marines Commando physical training, and then combining it with science<br />
and pragmatism, Nigel has created High octane training: a combat effective and universal art; universal in<br />
the sense that it can be used in other non-contact recreational sports and military training.<br />
Website: http://www.unconventionalathletes.com/<br />
Facebook: https://www.facebook.com/<strong>Unconventional</strong><strong>Athletes</strong>Magazine/<br />
Twitter: https://twitter.com/highoctaneuk<br />
www.unconventionalathletes.com Page 9
In earlier times more<br />
physical activities were<br />
carried out on the farms,<br />
which required more<br />
physical strength<br />
and endurance<br />
HENKULES' STRENGTH TRAINING<br />
Do you want the edge in strength training? Maybe your ambition is to compete in strongman<br />
competitions? Can’t afford to go to a gym? Look no further than at the legend himself; Henk<br />
Bakker from Holland, also known to his fans as Henkules: the king of unconventional strength<br />
training methods! The man who forges strength from iron and nature!<br />
The farmer’s workout!<br />
The practical origin of strength training<br />
This outdoor workout is mostly based on<br />
training with farming equipment. This<br />
equipment is actually designed to work<br />
with outdoors, but you can also use it for<br />
a great outdoor workout (a nice pun). On<br />
most farms, although there is still a lot of<br />
heavy physical work, most of the hard<br />
work is performed by agricultural<br />
machinery. In earlier times more physical<br />
activities were carried out on the farms,<br />
which required greater physical strength<br />
and endurance. I found it a challenge to<br />
transform these physical activities into<br />
heavy exercises and do a full body workout<br />
with it!<br />
I used equipment that is mostly replaced<br />
by machinery, such as: the yoke and the<br />
milk-keg. Tractors have taken on the role<br />
of heavy farm work. I use the tractor<br />
tires for my sledgehammer workouts.<br />
The farmer workout contains the<br />
following components:<br />
For the first three exercises I use milkkegs,<br />
weighing 132 pounds each!<br />
»The yoke walk<br />
»The farmer’s walk<br />
»Milk-keg lifting<br />
»Sledgehammer tractor-tire workout<br />
The Yoke Walk<br />
In this exercise I use a really old wooden<br />
yoke, that’s specially designed for<br />
heavy-duty work. I have chains mounted<br />
to the yoke that must bear the heavy<br />
weight of the milk-kegs. I really want<br />
to have the farmer’s sensation during<br />
this workout.<br />
You don’t see many people in the gym<br />
doing yoke walks; either because of the<br />
lack of space or the gym has no yoke<br />
available. The yoke walk requires enough<br />
space to make a certain distance; therefor,<br />
this exercise is often done outside.<br />
Walking with a heavy weight on your<br />
shoulders is difficult!
The weight swings back and forth,<br />
forcing your spine to work harder under<br />
the extreme load. The core muscles and<br />
hips have to work hard to stabilize the<br />
weight.<br />
Getting started with the yoke walk<br />
You are going to start this exercise<br />
under the yoke, with the yoke resting on<br />
your shoulders. Your legs should be<br />
slightly bent with your back straight.<br />
You lift the weight with your legs until<br />
you are standing upright. Then if the<br />
weight is balanced, you start walking.<br />
While walking, keep your hands against<br />
the yoke so that the weight remains<br />
stable.<br />
This exercise requires a lot of strength<br />
and endurance, as your muscles have to<br />
work hard to stabilize your whole body.<br />
I only use this exercise for walking a<br />
certain distance, unlike the strongest<br />
man contest; where you have to walk a<br />
certain distance as quickly as possible.<br />
The farmer's walk<br />
The farmer’s walk challenges your grip,<br />
back and all the primary muscles of<br />
your lower body. Just like the yoke walk;<br />
it requires space, so this exercise is<br />
often done outside too. I hold a heavy<br />
Milk-keg (132 pounds) in each hand and<br />
stand with perfect posture, I then walk a<br />
short distance until my forearms burn<br />
and I am no longer able to hold the<br />
weights up. It's especially hard on the<br />
grip strength, trapezius and your<br />
endurance. Farmers have traditionally<br />
done this exercise in the past, and when<br />
you’ve done this exercise a few times;<br />
you will have a lot of respect for these<br />
farmers.<br />
Milk-keg lifting<br />
A milk-keg is a training tool where the<br />
centre of gravity is unpredictable, and<br />
lays away from the athlete. The sandfilled<br />
Milk-Keg is a lot of weight and<br />
controlling it is one of the main<br />
challenges during lifting. The odd shape<br />
forces you to respond to it's<br />
unpredictable nature, as its centre of<br />
gravity switches.<br />
Start with the Milk-keg lift<br />
Before starting, make sure you're standing<br />
on a solid surface. You stand shoulder<br />
width, with your feet towards the Milkkeg.<br />
Sink into the squat position with<br />
straight arms, with one hand you grab a<br />
handle and use your other hand to grab<br />
the bottom of the milk-keg. Now pull the<br />
milk-keg toward your chest while bent<br />
over, keeping a straight back. Then, while<br />
letting the milk-keg rest on your thighs,<br />
you pull the milk-keg up while standing<br />
up straight, to your chest. From your<br />
chest, you push-press the milk-keg above<br />
your head and hold for a second. From<br />
this position you are going in reverse<br />
order; back until the milk-keg returns to<br />
the ground. This is one repetition! In<br />
total, do four sets of four reps.<br />
Sledgehammer tractor-tire workout<br />
To start these exercise, you need a<br />
solid sledgehammer with a long<br />
handle. I use a sledgehammer of 12<br />
pounds, but for people who aren't<br />
accustomed to this exercise; I<br />
recommend a lighter sledgehammer.<br />
It's not recommended with these<br />
exercises, to strike with your hammer<br />
on surfaces such as concrete. Surfaces<br />
such as grass or sand could work, but<br />
is not common. A tire of some sort is<br />
best, as a tire is made of rubber and<br />
therefore a very durable and strong<br />
material. I myself have gotten this small<br />
tractor tire from someone who works<br />
with this type of component. But you<br />
can usually turn to garages or<br />
junkyards. They’re mostly glad you take<br />
them, so they don’t have to pay removal<br />
costs.<br />
The Diagonal Swing<br />
This is the diagonal sledgehammer<br />
swing. You stand with your feet towards<br />
the tire, about half a metre away from<br />
it. If you’re swinging from your right<br />
side, your left foot should be closer to<br />
the tire. While holding the<br />
sledgehammer; your left hand should<br />
be at the bottom of the handle, and<br />
your right hand should be choked up<br />
closer to the head. As you bring the<br />
sledge up, your right hand slides toward<br />
the head; as you swing down, your right<br />
hand will slide down to join your left<br />
hand. Slam it down as hard as you can<br />
against the tire. It will bounce upon<br />
impact, but you have to control this.<br />
controlling the bounce is half the<br />
workout.<br />
The Overhead Swing<br />
You’ve just done the diagonal swing,<br />
if you do the overhead swing; you<br />
have a complete sledgehammer<br />
workout. Grip the sledgehammer with<br />
both hands at the bottom of the shaft<br />
and stand a bit further back from the<br />
tire this time. Centre yourself and<br />
bring the sledge directly over-head<br />
and then slam it down.<br />
I like to do this exercise at the end of<br />
my workout for about 5 to 10 minutes.<br />
Continue until you feel your strength<br />
and energy flowing out of your body.<br />
Stop if you can no longer control the<br />
exercise, to avoid injuries.<br />
If you want to learn more about the king of unconventional Strength Training you can find Henk on his facebook page Henkules Home2Gym<br />
https://www.facebook.com/groups/553936311344546/?fref=ts<br />
www.unconventionalathletes.com Page 11
WILL DE LEON<br />
THE HUMAN FLAG: A<br />
PRACTICAL APPROACH!<br />
The Human Flag<br />
Getting down to the basics<br />
The muscles used in the Human Flag<br />
include the back, shoulders, triceps,<br />
biceps, forearms, wrists, abdominals,<br />
glutes and legs. Progressive exercises<br />
that help build the strength to perform<br />
a Human Flag are Pull-ups, Handstands<br />
and Handstand Pushups. Visualizing the<br />
pictures featured, you can see how a<br />
good solid Handstand correlates to a<br />
good solid Human Flag.<br />
The correct execution of the 'H' Flag.<br />
1) Stand by the side of the pole and<br />
inline with the pole. Bend your body as<br />
far as you can to the side and place your<br />
lower arm straight into position with<br />
fingers pointing down, with your palm on<br />
the pole and fingers around the pole. The<br />
pole should wedge into the middle of the<br />
bottom of your palm and remain there for<br />
support. Lock your elbow, as this will be<br />
your anchor and support.<br />
2) Next, while still bent over to the side,<br />
place your upper arm straight onto the<br />
pole and at a comfortable, wide distance<br />
from the lower arm. A wide shoulder grip<br />
is an example. (Keep the upper arm<br />
straight just like the lower arm, but you<br />
will fully grip the bar tight with thumbs<br />
around the bar for the best grip. Keep<br />
palms facing away from you to avoid a<br />
bend in the upper arm - because of the<br />
bicep’s supination position and its instinct<br />
to pull the bar instead of push away)<br />
3) Pop your chest out a little to get a<br />
slight arch in the back, check that your<br />
body is in line with the pole, and now<br />
use your core muscles/obliques and leg<br />
strength to kick your feet up one at a<br />
time. First kick with the leg furthest from<br />
the pole and follow through with the<br />
other leg, quickly bringing them together<br />
and raise them slightly above parallel<br />
from the ground. It will be easier to hold<br />
this above parallel position as you are<br />
learning it, but eventually you will begin<br />
to lower them and involve most of your<br />
core; to hold them parallel to the ground.<br />
Also it’s important to remember to keep<br />
your neck and head parallel, looking at<br />
your feet. Check your body position to<br />
ensure it is straight and not piked. If it is<br />
piked, then you need to consciously arch a<br />
little more and squeeze your butt in, using<br />
your lower back extensor muscles - in<br />
order to bring your piked body into a<br />
straight line with the pole.<br />
4) Keep pushing away from the pole<br />
with force (think of bringing your<br />
shoulders to your ears). Extend your<br />
arms and shoulders as much as possible<br />
and keep your arms, wrists, shoulders,<br />
and lats tight. Do not pull with the<br />
upper arm nor use your bicep in order to<br />
keep your body up, because if you pull<br />
with your upper arm; it will bend and<br />
you will not achieve a straight-arm flag.<br />
5) Slowly lower the legs using your core,<br />
Focus on keeping the feet together, toes<br />
pointed, and tighten up your glutes and<br />
legs. Tighten your shoulders, lats,<br />
rhomboids, triceps, forearms and grip to<br />
keep your form straight and parallel off<br />
the ground. Keep Pushing Hard away and<br />
keep that tension in your body while<br />
breathing as calmly as you can. Keep<br />
practicing. If you can visualize it and<br />
understand it, then you can achieve it!<br />
Page 12
WILL DE LEON<br />
A QUICK GUIDE ON HOW TO<br />
ROCK THE HUMAN FLAG<br />
Exercise 1: Pull-ups<br />
Execution: Hands shoulder-width apart<br />
with fully straightened arms and an<br />
overhand grip. Try to get your chin above<br />
the bar. Moderate speed up and on the<br />
descent, ensuring a full range of motion!<br />
Elbows should be bent inwards (not<br />
chicken winging) head leading slightly<br />
forwards. Train this on the same days as<br />
the Handstand hold.<br />
Method 1<br />
Sets: 4-6<br />
Reps: 8-12<br />
Rest: 2.5-3 minutes<br />
Pull Ups<br />
Sets: 6-10<br />
Reps: 10-12<br />
Rest: 2.5 - 3 minutes between sets.<br />
2nd Method<br />
Pull-ups<br />
Sets: 14-16<br />
Reps: 10-12<br />
Rest: 4 minutes<br />
3rd Method for cardio<br />
Sets 6-10 or 14-16<br />
Reps: 10-12<br />
Rest: 2 minutes<br />
Exercise 2: Handstand Push-ups against a<br />
wall<br />
Execution: Place hands in a wide stance<br />
and handstand towards the wall. Hold<br />
the position, then slowly begin your<br />
descent. The wide stance engages the<br />
chest and back more, rather than limiting<br />
it to just the shoulders/triceps. The<br />
engagement of the triceps becomes more<br />
apparent on the way up. Keep legs fullyextended.<br />
Exercise 3: Handstand hold Execution:<br />
Once in a handstand position; use your<br />
wrists to counter-balance while keeping<br />
your head slightly forward and elbows<br />
in. Hands shoulder-width apart with<br />
feet pointed. Straighten the back,<br />
engage the core and hold. Train this 5<br />
times per week to begin with.<br />
Sets: 5-6<br />
Reps: Maximum hold<br />
Rest: 1 minute between sets<br />
Don’t hang about, If you want to delve into the world of calisthenics then Will can help, hit him<br />
up at: https://www.youtube.com/channel/UCH9iXMBLe0e1Ty_N1Cxb-0w<br />
www.unconventionalathletes.com Page 13
THE ULTIMATE UNCONVENTIONAL<br />
TRAINING TOOL, INTRODUCING THE MASS SUIT<br />
INTERVIEW WITH THE<br />
MASS SUIT MAN CEO<br />
JESSE<br />
NICASSI<br />
What drives you?<br />
As an athlete I always wanted more. I wanted to be the best, the<br />
fastest and be at the top. In order to achieve such great success you<br />
have to work hard and that’s what I did. I might not have been the<br />
fastest or the best but I out-worked a lot of athletes. I was always<br />
looking for the newest training product or routine out there that<br />
would give me an advantage.<br />
Tell us about your professional experience, background?<br />
I was an athlete my whole life. Played football at Washington State<br />
University and then transferred over to Eastern Washington<br />
University, where I had a very successful career in football as a<br />
punter. I was NCAA punter of the week, Special Teams player of the<br />
year and held 2 punting records for 11 years. After college I was<br />
signed by the St. Louis Rams. I bounced around in the NFL from<br />
2004-2007 also playing with the Indianapolis Colts.<br />
Wow! So being an athlete and professional football player, did that<br />
give you a multitude of experiences which you can apply to<br />
unconventional methods?<br />
Playing football for that long is one of the most amazing<br />
experiences one could ever have. You learn a great deal about<br />
yourself and the human body and what it can endure. With my own<br />
training knowledge, and being around professional athletes and<br />
trainers; I knew what it took to get the edge in your game.<br />
What made you come up with the idea of the Mass Suit?<br />
During the end of my career I started to create this resistancetraining<br />
tool that helped aid my hip flexor. As a punter your hip<br />
flexors get very sore and tired and become very painful every time<br />
you swing your leg. So I wanted to create a device that helped<br />
take the pressure off my leg as you kicked away. The next thing I<br />
know it became a full-blown suit. Now known as 'MASS Suit'. My<br />
imagination ran wild with what it could do but it didn’t just start<br />
with the MASS Suit. One of the first fitness training tools I created<br />
to hit the athletic market was the EZ Kicker. It was made for<br />
punters and kickers to practice their skills and technique in their<br />
own backyard. EZ Kicker was a football with a 16 foot elastic cord<br />
and when you kicked the ball it came right back to you. After that I<br />
introduced the MASS Suit to the world.<br />
ATHLETES ALWAYS WANT<br />
THE EDGE AND THE<br />
MASS SUIT WAS HERE<br />
TO GIVE IT TO THEM<br />
Page 14
‘YEARS LATER, FIGHTERS FROM AROUND THE WORLD<br />
USE MASS SUIT; THE LIKES OF THIAGO ALVES,<br />
BIGFOOT, AND ANDERSON SILVA ARE USING IT. MASS<br />
SUIT IS NOW BEING UTILIZED IN EVERY SPORT’<br />
What is MASS SUIT?<br />
Maximum Athletic Sports Suit<br />
So what was your motivation?<br />
Helping others become better, I knew the MASS Suit would<br />
give athletes an advantage. <strong>Athletes</strong> always want the edge and<br />
the MASS Suit was here to give it to them. The first market we<br />
hit was the MMA scene. I saw how fighters were still training<br />
old-school and not smartly. I was blown away because I come<br />
from a new generation of training where we utilized<br />
everything that is new in the market. I was also shocked there<br />
wasn’t anything out there that helped increase leg speed and<br />
power. With the lack of training tools and education in the<br />
fight scene, and as the UFC was pushing its marketing so<br />
much; we decided that MMA is the first market to hit.<br />
So how’s the Mass suit doing now?<br />
Years later, fighters from all of the world use MASS Suit. The<br />
likes of Thiago Alves, Bigfoot and Anderson Silva are using it.<br />
MASS Suit is now being utilized in every sport; it is reaching<br />
a new level in therapy/rehabilitation and fitness. I also work<br />
with people with autism, cancer, and spinal cord injuries. The<br />
MASS Suit has gone far beyond where I imagined it.<br />
What makes you BUZZ about your creation?<br />
The best part is giving people the edge in their sport. Helping<br />
them improve in areas where they have struggled. Giving<br />
people who battle autism and cancer a second-chance, or a<br />
prolonged life makes me excited to wake up and create more.<br />
The success stories that come back to me are what drive me to<br />
create more products. I see how the MASS Suit doesn’t just<br />
help enhance muscles, it also empowers the mind. You see the<br />
look in the athlete’s eyes when he puts it on and goes 'beast<br />
mode' in training. When you put the MASS Suit on, you want to<br />
be active. “Wearing is believing”, to see results all you have to<br />
do is just put the MASS Suit on.<br />
I will keep creating more products and exercises to help<br />
athletes, the fitness market and people who have disabilities.<br />
We are the new generation of fitness.<br />
Great interview with Jesse, humble as ever!<br />
If you would like to learn more about the Mass suit and its application in unconventional training methods check out:<br />
www.masssuit.com | https://www.facebook.com/pages/Mass-Suit/112271788823298?fref=ts | www.twitter.com/<br />
MassSuit www.facebook.com/pages/Mass-Suit/112271788823298?fref=ts<br />
www.unconventionalathletes.com Page 15
PREPARATION OF THE MIND AND BODY<br />
FOR REAL LIFE COMBAT,<br />
Lloyd W Seawright II explains the importance of applying<br />
his unconventional methods to prepare himself for<br />
‘operations’ in its most basic form.<br />
The Mission. The Task<br />
Whether it is an operational mission or the task of just getting<br />
yourself prepared to compete in some level of fitness, there<br />
MUST be a plan from the offset.<br />
The basics of becoming an effective operator<br />
I believe “operational/functional" fitness is the gold standard<br />
in developing a plan that will get you closer to succeeding in<br />
your endeavor. Starting with a plan that<br />
is suited to your objective is essential. We will refer<br />
to an old adage; the 7P's: ‘Proper Planning and Preparation<br />
Prevents P*ss Poor Performance!’ That<br />
being said; know your mission/operation and what is<br />
expected, and plan accordingly.<br />
Knowing yourself/your team<br />
A realistic assessment of yourself and your team is<br />
essential. This would be mental and physical in<br />
nature to set a baseline.<br />
Once a plan and assessment is in place we<br />
will start developing the mindset and fitness<br />
protocol to execute an effective plan.<br />
Enter K.I.S.S.: Keep It Simple Stupid!<br />
There is no need to add a lot of glitz and glamour!<br />
Don’t detour from the TRUE essentials of planning,<br />
training and directives.<br />
Sharpen the mind to work in<br />
uniform with the body!<br />
You want your mind and body<br />
laser-sharp so we will keep nonessentials<br />
out of the plan. There is<br />
enough brainwork in an operation<br />
or fitness task already existing, to<br />
keep the mind spinning.<br />
Fitness first!<br />
One of the primary tools in<br />
an operational environment<br />
is fitness and I believe the<br />
'Operational/Functional fitness<br />
model' is best-suited at these<br />
levels. Operational fitness is<br />
more organic, it is alive! It<br />
mirrors what you<br />
Page 18
PROPER PLANNING AND<br />
PREPARATION PREVENTS<br />
P*SS POOR<br />
PERFORMANCE!<br />
will be tasked with in actuality.<br />
Adapt to your environment!<br />
Your environment should be your gym, no<br />
borders; anything is fair game to use to<br />
achieve success in these endeavors. Don’t<br />
limit or block your mind in to a corner,<br />
let it run free so you can adapt to the<br />
dynamics of an operational environment.<br />
FITNESS<br />
I believe the simplicity of the bodyweight<br />
exercise platform is very effective,<br />
especially with the addition of some<br />
adjuncts.<br />
1) Primary movements: push-ups, pullups,<br />
air squats, burpees, dips, flutter<br />
kicks, planking and the sit-up with many<br />
variations.<br />
2) Supplemental adjuncts to fortify these<br />
platforms can be rucksacks, sandbags,<br />
kettlebells and suspension-line<br />
apparatus.<br />
By combining the two disciplines you<br />
have an almost limitless range of<br />
exercises to ensure variety and muscle<br />
stimuli.<br />
You will want to build up and challenge<br />
yourself; leading up to the operation/task.<br />
Approach the<br />
training in phases to ensure a healthy<br />
progression and good recovery before the<br />
actual operation/event. You will need<br />
that drive for GAME DAY!!<br />
Article by LLOYD W SEAWRIGHT II<br />
Facebook: https://www.facebook.com/lloyd.seawright?fref=ts<br />
The use of nature and everyday<br />
obstacles!<br />
Hills and stairwells are killer add-ons.<br />
The combination of all these tools and<br />
implements can effectively simulate real<br />
world operation/tasks.<br />
Mindset<br />
Keep a positive “Warrior” mindset. This<br />
is a mindset void of ego, fear and selfpity.<br />
Use visualizations of winning and<br />
accomplishing your operation/task.<br />
Seeing in your minds-eye will further<br />
your ability to achieve goals.<br />
Breathing<br />
BREATHE! Cleansing energizing breaths<br />
throughout your training while actually<br />
engaging in the operation/task will<br />
maintain a focused, sharp mindset.<br />
Breathing will also help manage pain<br />
and fatigue. Sleep must be managed<br />
rigidly too.<br />
Rest<br />
During the training phase sleep is<br />
essential for strength and physical<br />
advancement. During the operational<br />
phase, sleep may not be readily<br />
available so resting the mind will help.<br />
Nutrition<br />
A good base of nutrition and<br />
hydration, pre and post op-care will<br />
help with recovery.<br />
Good luck! Train hard! IT PAYS TO BE A WINNER.<br />
www.unconventionalathletes.com Page 19
GETTING THE PERFECT<br />
FRONT LEVER FAST!!!<br />
NIGEL JOHN TAKES US THROUGH HIS METHODOLOGY TO GET THAT LEVER!<br />
When I first started the front lever it was<br />
freakin' hard! I experimented with many<br />
different techniques to ensure that my<br />
goal would be attainable. Firstly, I tried<br />
with both legs straight, but failed; then<br />
with one leg tucked (yep failed!). I found<br />
that I had to go back to basics, as I was<br />
using the wrong muscle-groups to<br />
compensate for the lack of activation from<br />
the main muscles that should be involved<br />
i.e. my biceps more than my triceps. This<br />
error prevented me from fully pronating<br />
my shoulder-blades and gave me that<br />
sunken-bum lever - as my core was not<br />
engaging and aligning correctly! Having<br />
figured out what was going wrong I<br />
devised a strategic method, and guess<br />
what? it worked! It took me just over 4<br />
weeks to perform a front lever using the<br />
method I am about to show you!<br />
The first area that needed to be addressed<br />
was the triceps. My method for this is<br />
simply a weighted overhand leaning pull<br />
up! Now you're probably thinking: 'the<br />
dude just said he was using his bicep more<br />
than his triceps, Why not do dips to<br />
strengthen the triceps?' Training the<br />
triceps with dips will not teach your motor<br />
units to work correctly for this movement<br />
(often referred to as muscle memory). It's<br />
not the correct position for the body with<br />
regards to a front lever.<br />
I also add weight to this exercise,<br />
starting at 22lbs and up to 32lbs. If I<br />
find my technique/form is suffering I<br />
drop back down to 22lbs, my reason for<br />
this is simply to shock my body into<br />
adapting quickly; recruiting the correct<br />
muscle groups.<br />
Equipment:<br />
Pull up bar, weighted vest.<br />
Method for Triceps:<br />
1.Strap the weight to your body, ensure it<br />
is aligned and packed so the weight is<br />
distributed evenly. Grab the pull up bar<br />
and place your hands shoulder-width<br />
apart, pull up fast, your chin must be<br />
above the bar.<br />
2.During the eccentric part; realign<br />
your head so it's in line with your<br />
spine, not looking/tilting up. Slowly<br />
lean back as far as you can go (it<br />
won’t be much at first) then begin<br />
your descent at 1/3 of the speed of<br />
the concentric. Push gently away from<br />
the bar (not down), when you reach<br />
near-full extension; start pronating<br />
the shoulders. To finish; lock out your<br />
shoulders fully and keep the arms<br />
straight while leaning back.<br />
3.Repeat steps 1 and 2. Do this until you<br />
max out, repeat for 6 sets.<br />
4.Rest for at least 2 minutes between<br />
sets.<br />
The next stage for you to concentrate<br />
on is what I call the Drop Tuck. This will<br />
work your Core, Trapezius. Shoulder<br />
blades. and the assisting/stabilising<br />
smaller muscle groups.<br />
Equipment:<br />
Pull up bar<br />
Method:<br />
1. With your arms shoulder-width apart,<br />
keep your arms fully-locked out, turn<br />
upside down so your head is now<br />
facing the floor. Lock your body and<br />
legs out.<br />
2. From this position, bring your knees up<br />
to your chest and extend your legs out<br />
so your knees are in line with your hips.<br />
3. Slowly lean back, arms straight, head<br />
in line with the spine and push down<br />
and away from the bar. Protract your<br />
shoulder blades; your core will engage<br />
naturally.<br />
4. Drop down and stop just before your<br />
limit (experiment a few times to find<br />
this), your arms should be angled from<br />
the lean back, but straight.<br />
Page 20
5. Now make your way back up to the<br />
start point, keep your arms straight,<br />
back straight, head and Knees in the<br />
same position, now pull the bar down<br />
and towards you keeping the arms fully<br />
locked out, if your form goes i.e. your back<br />
starts arching upwards, you have dropped<br />
in to far from your start point, remember<br />
get your basics first, it will come!!<br />
6. Do this at least 4-6 sets with at least<br />
4-5 reps. rest at least 1-2 minutes<br />
between sets<br />
7. When you become more advanced in<br />
this position i.e. can hold this with<br />
your arms at a 45 degree angle with<br />
your torso flat for say 10 seconds you<br />
can then start kicking both legs out<br />
slowly or one leg at a time Do this at<br />
least 5-6 reps (form permitting), 4-6<br />
sets with 1-2 minutes rest<br />
The third part to mastering the front<br />
lever is the front lever raise, this is to<br />
train the motor unit and the core, and so<br />
your body remembers the position<br />
Equipment<br />
Pull up bar<br />
Method:<br />
1. Start in the overhand pull up position,<br />
hands shoulder width apart, grab the<br />
bar, lock the arms out.<br />
2. Lean back, head in line with the spine<br />
and pull down on the bar, tense the<br />
whole body up especially the core<br />
and the legs, you’ll find as you lean<br />
back and pull down on the bar your<br />
core and legs will naturally lift up!<br />
Lever yourself up as far as you can<br />
go, meaning if your form goes your<br />
aiming to high.<br />
3. On the return slowly lower yourself<br />
maintaining the same position, keep<br />
the arms locked out!<br />
4. Do as many reps as possible whilst<br />
maintaining your form, rest at least<br />
1-2 minutes between sets.<br />
5. Aim for 4-5 sets<br />
The last part of the Front lever progression<br />
is the tuck planche (this is an advanced<br />
exercise and optional) this is a<br />
great way of training protraction in the<br />
shoulder blades and strengthening both<br />
the core and arms it will help maintain<br />
a good front lever. The tuck planche is<br />
the mirror image of the Tuck Front Lever,<br />
if you visualize it upside down. For best<br />
results use a pair of paralettes<br />
1. Keeping the arms straight slightly over<br />
shoulder width apart tightly grip the<br />
paralettes firmly, face your head forward,<br />
bring your knees up to your chest<br />
2. Keep your back straight head facing<br />
forward but in line with your spine,<br />
lift the legs off the floor in the tuck<br />
position, rock gently forward, keeping<br />
the arms straight,<br />
3. Use the momentum to bring your<br />
glutes back in line with your<br />
shoulders, as you do this lean forward<br />
and push down real hard on the<br />
paralettes keeping the arms straight,<br />
you should now be in the horizontal<br />
position and your shoulders should<br />
naturally pronate, tense up your core<br />
and hold for as long as you can, look<br />
down on the floor but keep the head<br />
in line with the spine.<br />
4. Swing back to the front neutral<br />
position without touching the floor<br />
and repeat steps 1 and 2 this time<br />
do not hold as long, this is simply for<br />
your body to remember the position<br />
(motor unit), do 3-4 reps.<br />
5. Rest for at least 2 minutes this is a<br />
very demanding exercise; repeat for<br />
at least 4-5 sets.<br />
There you have it, you’ll be smashing<br />
that lever in no time but remember<br />
the basics: neutral spine, straight arms,<br />
Breath, head and neck always in the<br />
neutral position, pull down and away<br />
on the bar to lift, push down and away<br />
to drop in. You should aim to do this<br />
at least 3-4 times per week in the first<br />
month, then drop this down to 1-2<br />
times per week. Methods 1-3 can be<br />
trained together but do step 3 last, this<br />
is more about strength than lever form. I<br />
would suggest training the Tuck planche<br />
separately say for the afternoon.<br />
Most importantly Rest between sets, this<br />
will ensure that your form stays correct<br />
and you will not fatigue as quickly<br />
or blow your arms out, QUALITY over<br />
Quantity! Listen to your body if your<br />
tendons start hurting in your arms or<br />
wrist REST, there’s always next week!<br />
BABYSTEPS ensure quicker progress!<br />
You can find Nigel John on for any advice or motivation on http://www.highoctanetraining.co.uk<br />
Facebook: https://www.facebook.com/highoctaneuk | Twitter: https://twitter.com/highoctaneuk<br />
www.unconventionalathletes.com Page 21
JAMES SMITH GETTING TO GRIPS<br />
WITH KETTLEBELL TRAINING<br />
UNCONVENTIONAL for FUNCTIONAL<br />
Yep, we see guys and gals lifting these glorious hunks of oddlyshaped<br />
metal, and yep the pictures look cool, the model looks great.<br />
Does the wrapper collaborate with the INTERNAL MECHANISM? Both<br />
would be great right?<br />
SCULPTED WITH BULLET-PROOF STRENGTH<br />
AND A SUPERIOR CARDIOVASCULAR SYSTEM.<br />
FUNCTIONALITY AT ITS FINEST!<br />
KETTLEBELL CARRY COMPLEX<br />
AIM:<br />
If you want to get highly-conditioned and really have that bulletproof<br />
strength then you will want to add in some loaded carries to your routine.<br />
EQUIPMENT:<br />
Today I’m going to focus on using kettlebells, but don’t worry; you can<br />
substitute with dumbbells. Kettlebells are less awkward on your wrists.<br />
Believe me when I say; you want to focus on the different carries and<br />
not on wrist pain.<br />
THE BASICS;<br />
I will describe a session that uses four (4) rounds for the bulk of the<br />
training. Note you can just use one (1) round as a finisher if you wish.<br />
REMEMBER: USE A FUNCTIONAL WARMUP!<br />
After a general warm-up of basic movement patterns, I like to follow<br />
up with a specific warm-up. A general warm-up simulates the basic<br />
movement patterns that people SHOULD use, while a specific warmup<br />
uses “lighter” versions of a few of the first drills for that session.<br />
Remember the point of a warm-up is to warm-up, NOT WEAR OUT!<br />
UNDUE HASTE MAKES WASTE!<br />
What I will describe is a workout unto itself, you can choose to do a<br />
few other things, but make sure it is a FEW!<br />
Using two pairs of kettlebells; a fairly heavy pair and a medium pair<br />
allows you to use wave-loading to modulate your fatigue. This trains<br />
your body to find parts of the movement, or positions where you can<br />
get some ACTIVE REST.<br />
I have to carry kettlebells from my backyard, to the street where I have<br />
some distance-lines marked. It is a touch over 30 yards.<br />
GETTING DOWN WITH THE PROGRAMME! REMEMBER ACTIVE REST!<br />
Start with the Farmer's Walk and smash your way through the<br />
exercises BACK TO BACK!<br />
THERE ARE SPOTS WITHIN<br />
THE COMPLEX WHERE YOU CAN<br />
REST, BUT IF YOU DO NOT SIT THE<br />
KETTLEBELLS DOWN IT IS DEFINITELY<br />
A VERY ACTIVE REST<br />
www.unconventionalathletes.com Page 22
THE COMPLEX CONSISTS OF FOUR ROUNDS.<br />
1. Farmer's Walk x30 yards<br />
2. Overhead Carry x25 yards<br />
3. Rack Walk/Carry x25 yards<br />
4. Farmer's Walk x25 yards<br />
5. Cross Carry 1-KB Rack and 1-KB Overhead x25 yards each =<br />
one KB in rack position & the other overhead.<br />
6. Cross Carry 1-KB Suitcase AND 1-KB Rack x25 yards each<br />
= overhead KB comes to rack position & rack KB<br />
drops to side (aka suitcase)<br />
7. Cross Carry 1-KB Overhead and 1-KB Suitcase x25 yards<br />
each = KB in suitcase goes overhead & rack KB moves to<br />
suitcase position<br />
8. Waiter's Walk x25 yards each = just one KB overhead<br />
while other arm is resting.<br />
9. Rack Walk/Carry x25 yards each = single KB in rack<br />
position while other arm rests.<br />
10. Suitcase Carry x25 yards each = carrying a single KB like<br />
a suitcase.<br />
11. Farmer’s Walk x25 THEN back = grab other KB & take to<br />
the other set of KB's<br />
Shake out your arms and repeat the whole process for a 2nd<br />
round with the medium weight kettle bells.<br />
This allows enough time to recover actively, so that I am<br />
able to use the heavy kettlebells for the 3rd round.<br />
My 4th round is performed with the medium kettlebells, which<br />
don’t feel medium anymore! By this time my whole body is<br />
feeling it from head to toe.<br />
By no means do you have to follow my exact protocol; it is<br />
just the one that has worked well for me. There are spots<br />
within the complex where you can rest, but if you do not sit<br />
the kettlebells down it is definitely a very active rest.<br />
There you have it; a simple, but far from easy Kettlebell<br />
Carry Complex.<br />
Article by JAMES SMITH<br />
Facebook: Animal Ability<br />
https://www.facebook.com/groups/107331742747208/?fref=ts<br />
A GENERAL WARM-UP SIMULATES THE BASIC MOVEMENT PATTERNS THAT PEOPLE SHOULD<br />
USE WHILE A SPECIFIC WARM-UP USES “LIGHTER” VERSIONS OF A FEW OF THE FIRST DRILLS FOR<br />
THAT SESSION. REMEMBER THE POINT OF A WARM-UP IS TO WARM-UP, NOT WEAR OUT!’<br />
www.unconventionalathletes.com Page 23
BAS RUTTEN<br />
THE O2 TRAINER<br />
DO YOU WANT A STRONGER RESPIRATORY SYSTEM?<br />
RAPID ENHANCEMENT IN YOUR FITNESS WHETHER<br />
YOU'RE A NOVICE OR PROFESSIONAL ATHLETE?<br />
EVEN IF YOU'RE NOT AN ATHLETE BUT WANT<br />
STRONGER, MORE EFFICIENT LUNGS THEN READ ON!<br />
ENTER BAS RUTTEN'S 'O2 TRAINER': a respiratory fitness tool with very<br />
practical applications.<br />
Bas, what made you invent the o2 Trainer and how did you come up<br />
with the idea?<br />
As a kid I had severe asthma attacks and a horrible skin disease, eczema.<br />
It was all over my arms, hands, neck and face. An asthma attack would be<br />
a week in bed, not able to eat since I couldn’t breathe. I did track and<br />
field and every time after an asthma attack, when I would resume<br />
my track and field; I always broke my running times, as it felt like I<br />
had more air?<br />
Why was this? Was it the medication you took? What?<br />
I had no clue until I paid a visit to my Doctor’s office (I was about 14<br />
years old) where I saw a drawing of a pair of lungs on the wall. It was<br />
there that I realized that a lung infection is not in the lungs itself, but in<br />
the air pipe leading TO the lungs,. BOOM, the “light bulb” went on in my<br />
head.<br />
“Wait a minute, my lungs have to pull air through the infected area for a<br />
week, so I am actually training my lungs to become stronger. When<br />
the infection's gone; they are better than they were before, so why<br />
don’t I come up with something that controls the air intake? Then the<br />
idea was born. I told all my buddies about the idea and everybody<br />
liked it. I moved to America many years later and the same conversation<br />
came up many times there as well, everybody liked the idea. One<br />
night I received about 7 calls from my buddies; they were watching a<br />
TV show called “The Ultimate Fighter” and the fighters coach<br />
Wanderlei Silva was training his students with snorkels. They all told me:<br />
“You gottta start making “The Ruttenizer” (The original idea for a<br />
name) because otherwise somebody else is going to do it.<br />
What separates the O2 Trainer from other breathing devices on the market?<br />
I started doing a patent search and found out it was free since the<br />
o2trainer only controls the air INTAKE. Other devices out-there<br />
control both air IN and OUT, which is now proven to have minimal<br />
effect. (Don’t blame me, blame the tests they did; more on that later)<br />
The trick is to make sure you can completely exhale before inhaling<br />
with resistance. This way you can use a much larger part of your<br />
respiratory system than when you control the exhalation as well,<br />
Page 24
since you can’t completely exhale<br />
efficiently (especially when you're<br />
getting tired and need air fast).<br />
Bas, Asthma has played a big part in<br />
your life. Can you tell us if the O2<br />
Trainer helped in anyway?<br />
I have used an inhaler for my asth-ma,<br />
even in the dressing room before all my<br />
fights. If I sneezed three times hard, I<br />
would need an inhaler to open my<br />
lungs; every asthma patient will have<br />
this as well. Now I am proud to say that<br />
I don’t even carry an inhaler with me<br />
anymore for almost two years. I can<br />
start working out at full speed right<br />
from the start. I don't have to use an<br />
inhaler anymore.<br />
My friends who had asthma, do not<br />
have asthma anymore, like me. Can I<br />
medically claim this? Nope, not yet, but<br />
once it gets bigger, you better believe<br />
that I will do those tests as well, since<br />
they cost a lot of money; money that<br />
now goes into promotion etc.<br />
How do you use the O2 Trainer?<br />
It’s simple but you need to listen to your<br />
body/brain! When you inhale: one side<br />
will close off which forces you to<br />
breathe in through the other side. That<br />
'other side' comes with 15 different<br />
“caps”. The caps have holes in them<br />
going from 15mm all the way down to<br />
1mm.<br />
When you exhale you do that through both<br />
sides so you have almost no resistance.<br />
So how do you calibrate to get the<br />
best results?<br />
Imagine you are a runner and run 5K 4<br />
times a week. The only thing you need to<br />
do is put the o2trainer in your mouth with<br />
the cap that has a hole of 15mm, and<br />
start doing your runs. Some people can<br />
start with cap number 4 right away,<br />
others with 3 etc. You just have to find<br />
what your “beginners cap” will be.<br />
Let's say it’s cap number 1, you start<br />
doing your 5K runs with it, and<br />
ONLY when you feel that you are<br />
getting the same air as you did when<br />
you were NOT training with the<br />
o2trainer, then it’s time for you to go to<br />
cap number 2.<br />
Once you feel that you get the same<br />
amount of air, it means that your lungs<br />
are stronger and can pull more air in, as<br />
a result of the o2trainer.<br />
Then, you train with a higher cap number<br />
when it feels fairly easy again.<br />
So it’s a progressive approach?<br />
Baby steps are important, you want to<br />
give your brain and body all the air it<br />
needs. I understand that some of us<br />
are crazy and want to push ourselves<br />
all the time, but it’s really not<br />
necessary, trust me. Slow and steady<br />
wins the race here.<br />
That’s why many Olympic athletes<br />
don’t train at high altitudes anymore,<br />
because it gives less productive<br />
workouts since the body and brain<br />
are slowing down. Many of them train<br />
at “sea level” but are living in a “high<br />
altitude home” which is built at sea<br />
level and that way they try to spark the<br />
red blood cell count.<br />
When you just jog, you can probably<br />
use cap number 5, 6 or 7, but when you<br />
do hill sprints; it’s going to be cap<br />
number 2 or 3. It’s different for every<br />
sport/workout.<br />
Have you ever had any comments from<br />
people who don’t really understand the<br />
dynamics of the O2 Trainer and their<br />
own basic biology??<br />
I always hear this one: “But Bas, I<br />
breathe in through my nose and out<br />
through my mouth, and the o2trainer only<br />
goes through my mouth, that’s not good”.<br />
Really? OK, let me give you three, no<br />
wait, just two 45 second hill sprints on<br />
full incline on a treadmill at 9 Mph.<br />
Let's see if you breathe in just through<br />
your nose after that.<br />
Meaning; EVERY person when<br />
they're tired will breathe in through<br />
www.unconventionalathletes.com Page 25
their mouth. Now when you are jogging or biking<br />
at the same speed, yes, you can get<br />
away with breathing in through your nose<br />
and out through your mouth, but once you<br />
start taking sprints, you will open your mouth<br />
as well.<br />
STILL, do you really believe that training<br />
4 times a week for 30 minutes is going to<br />
make you forget how to breathe?<br />
Something you have been doing your<br />
entire life, about 17,000 to 23,000 times a<br />
day?<br />
Man, that would suck for all those athletes like<br />
George St-Pierre who swims for an hour, 4<br />
days a week for his conditioning. Do you<br />
think he doesn’t know to breathe in through<br />
his nose anymore? See what I mean?<br />
Any fighter, once they start brawling for<br />
about 2 minutes straight, will open their<br />
mouths as well.<br />
So no worries there, you will be fine!<br />
Can you explain the very basics of respiratory<br />
mechanics?<br />
Breathing is done with your diaphragm and<br />
intercostal muscles (between your ribs). When<br />
you are at rest your lungs move the air in and<br />
out, but once you start training; your<br />
diaphragm and intercostal muscles start doing<br />
the work.<br />
There's space between the body and the lungs,<br />
and when you inhale, you create a vacuum<br />
between the body and the lungs and that<br />
rips the lungs open. The O2 Trainer makes<br />
this a lot more efficient. Delivery of air to the<br />
lungs becomes much faster, creating a very<br />
efficient vacuum.<br />
My friend works at LAPD SWAT and tried my<br />
o2trainer. The next day he ran without it.<br />
He wrote to me: “I know this is impossible,<br />
but I felt much better the next day when I<br />
did my run. I thought it couldn’t be<br />
from training with the o2trainer only once,<br />
but realized the o2trainer made me breathe<br />
the correct way, forcing me to use my<br />
diaphragm and it remembered for my next<br />
run. That had to be the explanation!”<br />
I also told people for a long time, many<br />
asthma patients (and regular people as well)<br />
breathe incorrectly, they use their shoulders<br />
to pull air in (raise their shoulders when<br />
breathing in), but you need to; of course,<br />
use your diaphragm. With the o2trainer you<br />
will be forced to breathe the correct way.<br />
The O2 Trainer has also dramatically helped David Williams; a man<br />
with incurable lung disease. He contacted Bas for help and 6.5<br />
months later; the O2 Trainer has changed his quality of life, his lung<br />
function has improved by a massive 50%, YES 50%! He can do a whole<br />
lot more and on LESS MEDICATION! Follow the link below to read the<br />
full story, with data and actual figures from the Respiratory Specialist<br />
treating him! You can’t beat facts! http://o2trainerblog.com/incredibleresults-o2trainer/<br />
You can contact Bas and his team at:<br />
http://www.o2trainer.com<br />
http://www.basrutten.com<br />
https://www.facebook.com/BasRuttenO2Trainer<br />
https://twitter.com/O2Trainer Godspeed<br />
Godspeed<br />
Bas Rutten<br />
Page 26
A PURE APPROACH TO TRAINING:<br />
Just Do It<br />
“Do what you can with what you have, where you are.” - Theodore Roosevelt<br />
I did not learn in<br />
the conventional<br />
way and was able<br />
to figure out on my<br />
own what worked<br />
and what did<br />
not work.<br />
For as long as I can remember, I have<br />
exercised differently than what is<br />
considered normal, and commonly<br />
believed to be the “proper” way of doing<br />
things. I do not wait for the stars to align<br />
in my favor before I train. I just do it.<br />
As a teenager, I did not have the money to<br />
purchase a gym membership, nor did I<br />
have any friends that were as passionate<br />
about fitness as I was. I basically trained<br />
myself; with the knowledge I obtained<br />
from select books that I owned (The Art of<br />
Expressing the Human Body, by Bruce Lee<br />
and John Little comes to mind).<br />
Thankfully, I did not learn in the<br />
"conventional" way and was able to figure<br />
out on my own what worked and what did<br />
not work. I managed to avoid useless<br />
distractions, contradictions, confusing<br />
claims and money-swindling schemes that<br />
seem to plague much of the fitness world<br />
nowadays.<br />
I did not know I was supposed to<br />
change into fancy athletic clothes prior<br />
to training. I did not know I was<br />
supposed to change into lightweight<br />
running shoes prior to a run. I did not<br />
know I was only supposed to run on<br />
the treadmill,<br />
sidewalk or a specially designed track. I did<br />
not know exercising immediately after a<br />
big meal was dangerous. I did not know I<br />
was supposed to swallow a pre-workout<br />
drink followed by a post-workout shake. I<br />
did not know I needed to consume special<br />
supplements at special times to get the<br />
most out of my training. I did not know I<br />
was supposed to have air conditioning,<br />
mirrors, chalk and Gatorade when I<br />
trained. Eventually I learned what I am<br />
“supposed to do”, but to this day, I still do<br />
not care about any of the things I<br />
mentioned above because I consider them<br />
useless to me.<br />
Prior to joining the United States Marine<br />
Corps, I would do midnight runs in the<br />
woods, fields, on the side of the street or on<br />
train tracks, regardless of the weather. I<br />
usually wore a pair of jeans, t-shirt and<br />
combat boots (in cold weather I also wore a<br />
coat, hat and gloves). I wore boots instead of<br />
feather-light running shoes because not only<br />
did they provide great ankle support, but I<br />
would get more use out of them and more<br />
strength from them, because of their weight<br />
and durability. When I lifted weights, I used<br />
a cheap weight-set consisting of a barbell, a<br />
dumbbell and various plates.<br />
www.unconventionalathletes.com Page 27
I stuck to simple, full body exercises because I<br />
wanted to get the “biggest bang for my buck”. I<br />
ate a lot of homemade foods, mostly because I<br />
did not have the money to shop at any of the<br />
local supplement stores. In my ignorance, I<br />
unintentionally did what I needed to do, and<br />
this shaped the way I would train for the rest of<br />
my life.<br />
I exercise differently now than I did as a<br />
teenager. However, I still hold fast to the<br />
same basic principles: train where I am with<br />
what I have in whatever I am wearing. I do<br />
not care about modern fitness fashion, the<br />
latest supplement craze or what most<br />
consider “safe”, “proper” or “comfortable”<br />
when I am training. I train for ability and<br />
capability, not to get big, get ripped, lose<br />
weight or look good. After all, appearances<br />
can be very deceiving.<br />
Today, there are two different physical<br />
fitness disciplines that I focus on; namely<br />
hand-strength and progressive calisthenics.<br />
Hand, finger and lower-arm strength is a passion<br />
of mine because of how important I believe they<br />
are for overall strength and ability. Your hands<br />
are how you physically interact with the planet<br />
and everything on it. Your hands are the first link<br />
in the chain with everything you touch and<br />
nearly everything you do. The stronger and<br />
healthier your hands; the more power and<br />
control you will have over your actions, whether<br />
it is fighting for your life, pulling yourself up<br />
over a ledge or even opening a stuck lid on a<br />
pickle jar.<br />
Progressive calisthenics is a concept of<br />
bodyweight strength training that provides a<br />
way to work up from rather simple, basic<br />
movements to increasingly difficult feats<br />
of strength. The advantage of this is that I<br />
can work out whenever and wherever I<br />
choose, not concerning myself with<br />
having the proper equipment. All I need<br />
is gravity, a place to stand and something<br />
to hang from. Another advantage is that it<br />
is progressive, meaning I can work up to<br />
incredibly difficult movements without<br />
needing to stack more plates on the bar,<br />
or purchase a heavier dumbbell.<br />
For example; many people can do a<br />
normal butt-to-heel squat, but how many<br />
can do a one-legged squat (a pistol)?<br />
Many people can do a regular pushup,<br />
but how many of them can do a onearm<br />
pushup (a piston)?<br />
In fact, most people that can do a piston<br />
actually perform what I call a sprawl piston,<br />
meaning that their legs are spread wide for<br />
balance.<br />
A lot of people that are reading this are<br />
already familiar with calisthenics and the<br />
benefits of working up to very difficult<br />
movements. However, many incredible<br />
athletes still feel the need to change into<br />
comfortable, good-looking outfits and train<br />
inside a well-equipped, climate-controlled<br />
facility. Admit it, working out can be tough<br />
and it is supposed to be! Working out forces<br />
our bodies to adapt and get stronger. I do not<br />
like working out in comfort, as it feels<br />
counterintuitive to my goals. I do not<br />
intentionally make my life miserable when I<br />
train, but I certainly do not try to make it<br />
comfortable, pleasurable or less difficult than<br />
it should be.<br />
Nowadays, I tend to train more when I am<br />
on duty as a police officer than when I am in<br />
the luxury of my own home.<br />
I train for ability<br />
and capability,<br />
not to get big, get<br />
ripped, lose weight<br />
or look good. After<br />
all, appearances<br />
can be very<br />
deceiving<br />
Page 28
I do this because I am required to wear<br />
over twenty pounds of gear attached to my<br />
waist, a tightly fitted ballistic vest<br />
underneath my shirt and heavy safety-toe<br />
boots. Working out is that much more<br />
difficult and rewarding. I am never going<br />
to drop my gear, change into a t-shirt and<br />
shorts, drink a pre-workout shake and/or<br />
slap on some chalk if forced into a physical<br />
altercation. My job requires me to be in<br />
full uniform and ready to put forth<br />
immediate, all-out effort at all times. I<br />
train the same, whatever the state I find<br />
myself in at the time. Anything less would<br />
be a disservice to me and a disgrace to my<br />
goals.<br />
I think the physical benefits of this are<br />
fairly obvious. The equipment attached to<br />
the duty belt acts like a cluster of oddlyshaped<br />
weights wrapped around my waist,<br />
and breathing deeply while the vest is<br />
squeezing my rib cage improves lung<br />
strength. In addition, considerable<br />
muscular tension needs to be maintained<br />
to keep myself stable and in control,<br />
throughout all movements because of the<br />
duty belt dragging me down.<br />
The mental advantages are not as obvious<br />
and are often overlooked. However, I have<br />
improved a lot from the internal struggle<br />
of having to dig down deep in summoning<br />
the sheer determination, and stubborn<br />
discipline to train hard, even when things<br />
are not going my way. I find this tenacious<br />
mindset to be exceptionally valuable in all<br />
aspects of life.<br />
I have worked out after a heavy meal,<br />
when I have been sick with the flu, while<br />
fiercely hungry, with injuries, with a severe<br />
lack of sleep, in extreme heat or cold and<br />
in the midst of violent weather. I believe<br />
that doing what you have determined to<br />
do, no matter the physical and mental<br />
discomfort you may experience; is highly<br />
beneficial for the mind. Discomfort and<br />
inconvenience is no excuse for neglect.<br />
Outside influences do not determine my<br />
fitness level. The weatherman is not my<br />
personal trainer. The world is my gym —<br />
all of it — all the time.<br />
than what your responsibilities demand!<br />
Lives depend on your performance.<br />
Most of us do not carry around heavy<br />
equipment on our person, and it seems<br />
most people struggle with making time<br />
to exercise. Many people limit<br />
themselves by thinking they need to<br />
train at a special place (a gym or track<br />
usually) for a certain amount of time, in<br />
a certain way, using specific equipment<br />
in order to achieve their goals.<br />
Nonsense! It is not about where you<br />
train, when you train or what and whom<br />
you train with; it is about making time<br />
and doing what needs to be done. The<br />
most important thing is to be consistent<br />
and put forth significant effort in the<br />
pursuit of your goals. How bad do you<br />
want it? Assuming you really want it<br />
badly enough, you will ignore any excuse<br />
your desperate imagination pulls out of<br />
its hat and you will just do it — every<br />
single time.<br />
A little common sense goes a long way<br />
when you embrace this sort of mindset.<br />
A bit of sweat and grime is nothing to<br />
fear; nonetheless, I would not suggest<br />
training in a tuxedo or stilettos. Before<br />
you go outdoors, plan ahead and dress<br />
according to the weather. If you have an<br />
injury or are feeling ill, use your own<br />
judgment on whether or not you should<br />
exercise. Customize the workout based<br />
on what you think your body can and<br />
should handle at the time. There is a<br />
significant difference between physical<br />
discomfort and pain. One is a<br />
distracting inconvenience while the<br />
other is something that communicates<br />
to you the limits of what you can and<br />
cannot handle. Know the difference.<br />
Know your body.<br />
In conclusion, I would like you to<br />
rethink what you really need to do in<br />
order to reach your fitness goals.<br />
Challenge yourself to workout in<br />
unorthodox locations at inconvenient<br />
times with unconventional equipment!<br />
Whittle it down to the core. Eat, sleep<br />
and live according to your goals, but<br />
don’t make it more complicated than it<br />
I am of the opinion that firefighters, law<br />
enforcement personnel, military personnel<br />
and even paramedics need to train in full<br />
uniform, so you are required to do your<br />
job in full gear, so quit training with less<br />
should be. Maximize the results of your<br />
training by minimizing what does not<br />
directly bring you closer to your goals.<br />
Keep it simple, but productive. As Bruce<br />
Lee once said: “It's no the daily increase,<br />
but daily decrease. Hack away at the<br />
unessential."<br />
www.unconventionalathletes.com Page 29
“IT’S NOT THE DAILY<br />
INCREASE, BUT DAILY<br />
DECREASE. HACK AWAY<br />
AT THE UNESSENTIAL.”<br />
Cindy the Cinder Block is great workout<br />
partner - she’s pretty rough and has a hard<br />
reputation, but she’s always punc-tual, fair<br />
and steadfast as ever!<br />
Starting position for decline pushups on a<br />
staircase guardrail. Anything above ankle<br />
height will do – the taller the tougher!<br />
At a little over 220 pounds, I can only<br />
hang on for about a second before the<br />
towel slips out of my grasp. It’s a work in<br />
progress!<br />
Think you can’t get an exhausting<br />
workout on a bar that’s below shoulder<br />
height? Think again! Also, do see that<br />
thick bar above me? That’ll hit your grip<br />
really hard.<br />
Bottom position for decline pushups.<br />
Keep your elbows tucked, muscles tight<br />
and body straight - don’t let yourself sag!<br />
I like using a piece of 2x4 to assist in<br />
piston and one-arm pull-up training while<br />
in uniform. Using it in this manner will<br />
develop your grip strength at the same<br />
time; specifically, your pinch grip.<br />
Doing stair sprints with absolute effort<br />
and with all this gear on is brutal. I usually<br />
do them at the end of my shift since it<br />
takes a few minutes to recover.<br />
I do this because I’m required to wear<br />
over twenty pounds of gear attached to my waist,<br />
a tightly fitted ballistic vest underneath my shirt<br />
and heavy safety-toe boots.<br />
Article by Phil Clark<br />
https://www.facebook.com/groups/convict.conditioning<br />
https://www.facebook.com/groups/grip.strength<br />
www.unconventionalathletes.com Page 30
Why Clubwork?<br />
Boost Your Training With These Hardcore Basics<br />
There are many reasons to add clubwork to your exercise<br />
routine. Shoulder re/pre-hab seems to be the first answer that<br />
many club swingers cite. Other answers are: increased range of<br />
motion, or, they fit right into my kettlebell workout. Still<br />
others say that they enjoy the flow type of ‘katas’ that emulate<br />
elaborate sword techniques or doing a yoga session using a<br />
club. Whatever the reason, it’s all good.<br />
By now, almost everyone in the fitness game knows about the<br />
benefits of clubwork. Increased performance in other areas of<br />
training, or in the arena are sure signs that the clubs are doing<br />
their job. Some fitness enthusiasts train solely with clubwork,<br />
and while clubs alone won’t get you to enter a bodybuilding<br />
contest, they are a great addition to shape, define, and harden<br />
muscles. With the right programming they will aid a power<br />
lifter’s bench and deadlift, an Oly lifter’s speed, and sprinter’s<br />
performance. Fighters such as MMA and boxers have been<br />
using clubwork for years, after all it was the first battletraining<br />
tool.<br />
HUMBLE BEGINNINGS<br />
Beginning clubwork is exciting and frustrating<br />
simultaneously. The desire to copy the complex movements<br />
that so many YouTube videos show can drive a newbie into a<br />
tizzy. The first rule that must be adhered to; is learning the<br />
basics. This cannot be reiterated enough. From picking up<br />
and putting down the club to the basic swings, practicing<br />
correct form reduces injury!<br />
FIGHTERS SUCH AS MMA AND<br />
BOXERS HAVE BEEN USING<br />
CLUBWORK FOR YEARS, AFTER<br />
ALL IT WAS THE FIRST BATTLE-<br />
TRAINING TOOL<br />
www.unconventionalathletes.com Page 31
INCREASED PERFORMANCE<br />
IN OTHER AREAS OF TRAINING<br />
OR IN THE ARENA ARE SURE<br />
SIGNS THAT THE CLUBS ARE<br />
DOING THEIR JOB.<br />
The front swing and squat are two<br />
important base movements. How many<br />
of you readers just thought, "what?"<br />
Clubwork can be used for legs too and<br />
this is where we’ll begin.<br />
The front swing. In clubwork, this is<br />
crucial to understand as it is for<br />
kettlebells. The front swing is important<br />
because that’s how the club will be raised<br />
to perform other exercises. Set the club<br />
on it’s top (or muzzle) with the handle<br />
and knob upward. With your upper-back<br />
flat and a neutral lower back (like a<br />
deadlift when the weight is above the<br />
knee), straddle the club so that it’s a bit to<br />
the rear, past the ankles and grab hold of<br />
the handle with arms long, elbows locked<br />
and then thrust the hips forward<br />
extending the torso and opening the<br />
knees, maintaining arm lock and a flat<br />
back. Force the club to travel up and<br />
outward bringing the muzzle to eye level.<br />
Remember the arms do not lift, they only<br />
act as a pendulum for the force generated<br />
by the hip thrust forward. The downward<br />
portion is the ‘braking’ to keep the club<br />
from hiking backward. As the club falls<br />
down, lean the torso forward like a hinge<br />
and slightly bend the knee, applying the<br />
brakes with glute and hamstring<br />
activation. Make sure that the club<br />
doesn’t travel any farther than 45˚ past<br />
the legs. Do not let the club hit the<br />
ground, as this can cause injury. This may<br />
require practice for some, but the benefits<br />
will be there. When you're done with the<br />
clubwork exercises, lower the club as<br />
described above, but instead of swinging<br />
it upward, use the slight momentum to let<br />
the club drift forward until it slows and<br />
gently place it on the floor just in front of<br />
your feet. It is now ‘parked’. Keep in<br />
mind that this is a posterior chain<br />
exercise so be sure to engage those<br />
muscles above all others.<br />
The clubwork squat can vary. The easiest<br />
way to learn it is by placing the club on<br />
your shoulder much like baseball players,<br />
when resting their bats. Using your front<br />
swing; swing the club upward with<br />
control and catch it upon the shoulder<br />
you wish it to ‘rest’ on. Now, perform a<br />
regular squat, torso upright, scapulae<br />
pressing downward, neutral lower back,<br />
weight loaded into the mid-foot and heel,<br />
descending the hips below the knee and<br />
keeping the shins as upright as possible.<br />
Then drive upward through the mid-foot<br />
and heels to the starting position. Keep<br />
the torso upright and stable and maintain<br />
that neutral lower back. As the squats<br />
become easier, the next step would be to<br />
hold the club upright with the elbows<br />
married to the ribs. This is the beginning<br />
of learning the front extended squat.<br />
Ultimately, the goal is extending the arms<br />
completely in front of the torso while<br />
squatting.<br />
These basics are a great place to start<br />
learning clubwork, practice them to get a<br />
solid foundation for future exercises.<br />
Article by Don Giafardino<br />
You can contact Don at: http://www.adexclub.com/<br />
https://www.facebook.com/don.giafardino?fref=ts<br />
Page 32
HENKULES' UNCONVENTIONAL<br />
TRAINING EQUIPMENT<br />
HOW TO CONSTRUCT YOUR LOG BELL!<br />
EQUIPMENT:<br />
» Tree trunk<br />
» Wood SAW (you get a workout<br />
from using this!)<br />
» Marker Pen<br />
» Measuring tape<br />
» Hollow PVC pipe, 30-40mm<br />
diameter (use a hack SAW to<br />
cut the pipe to size)<br />
» Rope, to fit the diameter of the<br />
PVC pipe<br />
» Drill<br />
METHOD<br />
1) Saw from a trunk that has equal<br />
distribution into two equal parts, this is to<br />
ensure equal weight and thickness. Source<br />
the trunk preferably from a fallen one.<br />
2) Get your tape measure and mark half a<br />
metre along the length of the trunk. Now,<br />
depending on the weight you want; you will<br />
make a selection of the circumference and<br />
wood at your discretion. The circumference<br />
in the pictures of the log I have chosen is 1<br />
metre, and it's heavy!<br />
3) Cut the PVC pipe to length, this will be<br />
directly proportional to the size of both<br />
your hands side by side, this is going to be<br />
your handle.<br />
4) Obtain your rope. This needs to be less<br />
than the diameter of the PVC handle. Slide<br />
the PVC handle onto the rope.<br />
5) Mark in 15 cm from each end of the<br />
trunk, these are going to be the holes for<br />
feeding the rope through (the ‘anchors’ for<br />
the handle.)<br />
6) Obtain a wood drill-bit that is long<br />
enough to go through the whole trunk and<br />
slightly wider than the diameter of your<br />
rope.<br />
7) Drill all the way through the marked<br />
holes from each end. Double check that the<br />
marked holes were aligned to, and are<br />
central to each other and through, at the<br />
place where the handle should come.<br />
8) Blow the excess saw dust out and feed<br />
the rope through one of the holes, if its<br />
tricky add some oil or petroleum jelly so<br />
it slides through better (no pun intended).<br />
When you are at least .5 of a metre<br />
through; stop! Now slide the PVC handle<br />
on the remainder of the rope above and<br />
slide through the second hole. The length<br />
of the rope on the top (the part you lift)<br />
of the trunk needs to be at least .40cm<br />
to .50cm long each side with the<br />
PVC pipe aligned centrally.<br />
9) Underneath the trunk, the<br />
remaining rope at each point needs to<br />
be tied off. Do not cut the rope until<br />
both knots are tied, the PCV handle is<br />
central, and both lengths of rope to the<br />
handle above the trunk are equal.<br />
Now, there you have it, your own Log<br />
Bell. It's time to get to grips with a slice<br />
of hardcore nature!<br />
www.unconventionalathletes.com Page 33
THE LOG BELL POWER-SNATCH:<br />
A QUICKIE!<br />
1) Grab the log bell with both hands by the<br />
PVC pipe in the center of the rope handle.<br />
2) Stand with your feet wide enough so<br />
that the log-bell fits between your legs.<br />
3) In an explosive move, pull the log bell<br />
over your head to the back of your<br />
shoulders.<br />
4) Then, explosively pull the log back<br />
overhead and swing it through your legs.<br />
5) Keep your back lax as you slow down the<br />
log and repeat the movement ten times. You<br />
do this exercise in four sets of ten reps.<br />
www.unconventionalathletes.com Page 34
THE ALL-SEEING EYE<br />
ARE YOU TRAINED TO DEAL WITH A HOME INVASION?<br />
CAN YOU CONTROL YOUR BODY'S IMPULSES OR WOULD IT<br />
BECOME A BLUR? A MATTER OF LIFE OR DEATH!<br />
A PROVEN UNCONVENTIONAL APPROACH TO TRAINING<br />
THE EYE AND MIND TO DEAL WITH AN IMMINENT THREAT!<br />
Tactical Vision Part 1<br />
By Stephen R. Santangelo<br />
Vision has been a much-neglected aspect of everyday life,<br />
specifically, in tactical and survival scenarios. We have long<br />
taken it for granted; if we had visual dysfunction we would<br />
take a visit to the optometrist or ophthalmologist and our<br />
troubles would be over. Unfortunately, our troubles would<br />
not be over in a crisis scenario, where we rely heavily on<br />
our vision to respond instantaneously. For some of us,<br />
searching for, and inserting contact lenses or grabbing and<br />
putting on our glasses isn’t always an option and those few<br />
seconds can be the difference between life and death.<br />
DISADVANTAGES<br />
According to the Vision Council of America, approximately<br />
75% of adults use some sort of vision correction. About<br />
64%, roughly, 126 million wear eyeglasses. 11% or 36<br />
million wear contact lenses, either exclusively, or with<br />
glasses. Approximately 30% of Americans are near-sighted,<br />
difficulty seeing distance and 60% are far-sighted, which is<br />
difficulty seeing close objects, which is the critical zone<br />
during a life-threatening situation, such as a home invasion.<br />
Glaucoma affects 2.3 million Americans and with the rise of<br />
Type 2 diabetes in this country, we also see a sharp increase<br />
in diabetic retinopathy which has a negative impact on 4.5<br />
million people over the age of 40.<br />
The next eye disorder, which can drastically affect a critical<br />
response, is night blindness. Nyctalopia is the inability to see<br />
well in low light or night time. Up to 80% of life threatening<br />
scenarios occur in low light and between the hours of 6 P.M.<br />
and 6 A.M. when light is at its lowest, the majority of home<br />
invasions occur.<br />
The last common visual impairment is double vision or diplopia.<br />
This is where the individual sees two images of the same object. It<br />
can be a horizontal, vertical or diagonal displacement of a single<br />
image. Though common, data on the number of people who<br />
suffer from this is not known since it can come and go, be<br />
temporary, but can also be permanent.<br />
STARTING TACTICAL SURVIVAL, UNDERSTANDING<br />
THE STRUCTURE !<br />
Understanding the physical structure of the eye is imperative<br />
for surviving visually adverse conditions. There are two ways<br />
the eyes see; one is center sharpness and peripheral vision and<br />
secondly, the ability to see colour. Though, more men than<br />
women are colour-blind, it has little impact (in most cases) on<br />
seeing, responding and executing your survival abilities with<br />
success. Center-sharpness is controlled by the cones and is<br />
concentrated in the center of the eye for diurnal vision. Rods<br />
are used for peripheral vision and are more functional at<br />
www.unconventionalathletes.com Page 35
night (nocturnal). For this reason, you have a blind spot in the<br />
middle of your eye at night making it difficult to focus on specific<br />
points as opposed to large objects.<br />
THE THREAT RESPONSE<br />
My own interest in eye exercises and vision research came from<br />
my own experience over 40 years ago. We will examine why and<br />
how this influences our visual ability to perform the needed<br />
skills in an emergency. When you are placed in an<br />
uncomfortable environment it becomes hard to stay focused<br />
(visually) on a given object without the object jumping around,<br />
fluttering or going in and out of focus. There are 3 reasons for<br />
this. First, your brain perceives a threat. Adrenaline is released<br />
at a very high rate which negatively impacts the CNS (central<br />
nervous system) and secondly, your heart rate increases<br />
dramatically, causing you to have shortness of breath and lack of<br />
oxygen to the brain. Consequently, you lose the ability to<br />
perform detailed tasks and logical thinking. Third, you lose<br />
control of small muscular functions such as; eye control. If you<br />
lose the ability for your eyes to see clearly, it is due to the lack of<br />
muscular control. Your eyes must be exercised just like any<br />
muscle in order to perform properly. Exercising your eyes must<br />
be implemented into a survival fitness regimen.<br />
SPECIAL FORCES<br />
With over 35 years experience training elite athletes, first<br />
responders, military personnel, fire fighters, law enforcement,<br />
Special Forces and survival fitness for civilians, I have been able<br />
to incorporate my Tactical Vision exercise program as an<br />
integral part of their training regimen. The program is a three<br />
tier developmental system; novice, intermediate and advance.<br />
Each one of these categories has multiple applications which<br />
must be achieved before one takes their training to the next<br />
level. As with all training regimens, each training modality must<br />
be successfully executed before the next tier can be introduced.<br />
and still maintain control of the middle image. Keep<br />
progressing weekly until your arms are as far apart as<br />
possible, maintaining absolute perfect visual stability for<br />
every repetition. Repeat each level for 3 repetitions for 7 days.<br />
If you are unable to maintain control of the center image<br />
DO NOT progress to the next level. This particular<br />
exercise will improve your ability to move back and forth<br />
between your front sight (rifle, shotgun or pistol) and<br />
scan your environment for any additional threat without<br />
losing focus.<br />
SPECIAL VISION<br />
Let’s begin with the basic introductory exercise. First, you must<br />
remove your glasses or contact lenses. Secondly, hold your arms<br />
straight out from your body, shoulder-width apart, with your<br />
thumbs pointing up. Be sure to use a blank wall as a<br />
background. Do not use your computer screen as a background!<br />
Next, cross your eyes so you focus on a third thumb image<br />
which will appear in the middle of your left & right thumbs.<br />
Learn to hold this image steady and in sharp focus for 20<br />
seconds and rest for 40 seconds. This is one repetition. Repeat<br />
for 3 repetitions. Do these for 7 days with complete control.<br />
Phase 2 of this exercise is to gradually spread your arms apart<br />
In part 2, I will discuss more advance variations of this exercise so you can dominate, control, diffuse or eliminate your<br />
potential threat as well as how these exercises can improve your vision.<br />
Page 36
Tactical Vision Part 2<br />
By Stephen R. Santangelo<br />
THE NEXT LEVEL<br />
In Part 1, I presented my background and how I developed my<br />
Tactical Vision program along with presenting a simple approach<br />
to better eye concentration and control during a crisis scenario.<br />
Along with this basic information, regarding how the body<br />
responds under stress, I provided an outline on a variety of<br />
common eye dysfunctions. In Part 2, I will take you to the next<br />
level with a variation of the first eye exercise. Once you have<br />
achieved the multi level progression of Exercise #1, you’re ready<br />
for the intermediate stage.<br />
REPLICATION<br />
With a complete understanding of Exercise #1: Phase 1 and 2, you<br />
can replicate this in low light conditions. Begin with just enough<br />
ambient light where it’s not a strain on your eyes to focus. Repeat<br />
all phases of Exercise #1. Next, you will lower the light so you are<br />
unable to distinguish colour; only shapes. Repeat the same phases<br />
as in Exercise #1. This is going to be very difficult for some. Be<br />
patient. Regardless, of how easy or difficult, it will take a long time<br />
to achieve your 3 repetitions for maximal time as described in<br />
Part 1. Part 1 protocol is as follows: hold the image steady and in<br />
sharp focus for 20 seconds and then rest for 40 seconds. This is<br />
one repetition. Repeat for 3 repetitions. Do these for 7 days with<br />
complete control. It is imperative you complete each phase with<br />
absolute control and efficiency before attempting to move to the<br />
next level.<br />
the cones and rods of the eye function. Center sharpness is<br />
controlled by the cones and is concentrated in the center of the<br />
eye for diurnal (day) vision. Rods are used for peripheral vision<br />
and are more functional at night (nocturnal). For this reason, you<br />
have a blind spot in the middle of your eye at night making it<br />
difficult to focus on specific points as opposed to large<br />
objects. Here’s where it becomes challenging. When you focus<br />
on the thumb you will use mostly the cones of the eyes because<br />
it’s close and it has a prominent shape. As soon as you change<br />
your depth of focus, to the red dot on the wall, your rods<br />
become the dominate factor. What you will be learning here is<br />
how to refocus; slightly to the left or slightly to the right of the<br />
laser in order to maintain visual control. You will find by<br />
using your peripheral vision; the red dot now becomes<br />
sharper, rather than a blurred spot or it can slightly appear as if<br />
there’s an overlap of two images.<br />
GETTING THE ADVANTAGE IN LOW LIGHT<br />
Exercise #3 is quite challenging. This will be performed in the<br />
same light conditions as your bedroom, at night, after all lights<br />
have been turned off. The use of a laser pointer is needed for<br />
this regimen. Hold your arm out with your thumb pointing<br />
up. Your thumb should be 12 inches from your nose. Aim the<br />
laser to a point on the wall which is at least 10 feet from you.<br />
Move your eyes from your thumb to the laser. You will notice<br />
you cannot focus directly on the red dot. This is due to how<br />
THE STRESS FACTOR, EXPLAINED<br />
Do not be surprised if you have a tendency to become stressed.<br />
This is your CNS (central nervous system) the PNS (peripheral<br />
nervous system) and the ANS (autonomic nervous system)<br />
struggling with the rapid and opposing changes which are<br />
occurring. Within your nervous systems, you have the<br />
sympathetic and para-sympathetic sensory components. These<br />
are opposing functions such as when the pupil dilates there is<br />
sympathetic stimulation. When the iris constricts there is<br />
www.unconventionalathletes.com Page 37
parasympathetic stimulation. Simply stated, the SNS is the<br />
accelerator and PNS acts as the brake. The SNS is the<br />
primary driving force when in a life threatening situation<br />
or during emergencies, such as a car accident. The PNS is<br />
slower to react and does not require immediate functions.<br />
However, by performing these eye exercises you will train<br />
all aspects of your nervous system to function holistically<br />
in order to better prepare oneself when the moment<br />
demands execution.<br />
YOUR MISSION<br />
You have your family and those close to you to protect. Failing to<br />
prepare, is preparing you to fail. Don’t let this happen.<br />
In Tactical Vision, Part 3, I will discuss the importance of<br />
nutrition and its role in visual dominance and its effects on<br />
the nervous system, vision and hormonal time clock, which all<br />
work in unison. Remember, survival of the fittest is based on<br />
adaptability. Those who are capable of adapting to their<br />
environment the most efficiently are most likely to be the victor.<br />
Tactical Vision Part 3<br />
By Stephen R. Santangelo<br />
NUTRition = FULL OPTIMISATION<br />
All physical development is based upon nutrition and exercise<br />
(depicted in Part 1 and Part 2). For optimum results there must be<br />
balance. A healthy body isn’t just about how you look. It’s how the<br />
body functions internally.<br />
Vitamins need to be ingested through whole food intake. This is<br />
how we’re meant to eat. These nutrients are in the “real” form and<br />
are easily metabolized for your body to use and do the job they’re<br />
designed to do. We’ve been told since childhood to be sure we get<br />
enough vitamins, especially, vitamin A for the eyes. This is very<br />
true to a certain point. Over recent years research has identified<br />
many antioxidants and minerals which play an integral part in the<br />
health of our eyes. Let’s begin with our food intake and what foods<br />
have the important nutrients for supporting our vision.<br />
EYE FUEL<br />
The first and most common antioxidant regarding vision is<br />
vitamin A/ beta-carotene. This comes from foods such as; orange,<br />
carrots, orange peppers, orange tomatoes, orange fruit as seen in<br />
melons and citrus, etc. You need to eat plenty of these every day.<br />
Rotate these foods each day so not to get bored “with the same old<br />
thing”.<br />
Second, is Xanthopyll, which comes from the yellow pigmented<br />
fruits and vegetables; such as yellow carrots, yellow and<br />
orange peppers, yellow watermelon, yellow tomatoes and all<br />
varieties of yellow vegetables as we find in the great range of<br />
yellow squash. Xanthopyll contains lutein and zexanthin.<br />
Lutein is heavily concentrated in the macula of our eye. This is<br />
our centre of sight located on the retina in the back of the eye.<br />
It has exceptional protecting capabilities against the blue rays of<br />
the light spectrum including ultraviolet rays, which are very<br />
damaging and can cause a variety of serious issues to our vision.<br />
Third, is lycopene. These are the red pigments found in tomatoes<br />
and in red fruit and vegetables such as watermelon.<br />
Fourth, is Anthocyanin, which are the purple and black<br />
antioxidants. My favorites are spirulina and chlorella. Go for<br />
the deepest colored fruits and vegetables you can find; deep purple<br />
heirloom tomatoes, plums, the skin of the egg plant, acai<br />
berries, goji berries and black grapes.<br />
Fifth, is Astaxanthin, which are the pink antioxidants. Best<br />
sources are salmon (wild caught, never farm-raised) and<br />
crustaceans such as crayfish, lobster, shrimp and crab.<br />
Each one of these powerfully nutrient dense foods has a<br />
positive effect on different parts of the eye. A classic example is<br />
with the xanthophylls caratenoids of which zeaxanthin and<br />
lutein are part of. Zeaxanthin provides health to the central<br />
part of the macula and lutein strengthens the peripheral<br />
retina. Though, all parts of the eye contain all antioxidants, specific<br />
ones play a more powerful role in different parts of the<br />
eye. Keep in mind all nutrients benefit, support and strengthen<br />
each other.<br />
JUICE UP<br />
At this time I have not found any supplement which will come<br />
close to the medicinal properties of whole foods. If you want a<br />
real power punch, juice your vegetables and fruits. It’s<br />
considerably easier to ingest a high percentage of these<br />
nutrients through juicing than it is to eat a large amount of food.<br />
Remember, preparing for yourself and your family is a lifestyle<br />
which needs to be taken seriously. Don’t overlook the<br />
importance of health from the inside out.<br />
Article by Stephen Santiago<br />
https://www.facebook.com/stephen.santangelo.75<br />
Page 38