Unconventional Athletes Issue 5
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KEEPING ILLNESS AT BAY WITH UNCONVENTIONAL STRENGTH PROTOCOLS!<br />
ISSUE 5 VOLUME 1<br />
GET TO GRIPS WITH CLUB WORK!<br />
FLY AND FOCUS, THE WINGSUIT COUPLE!<br />
QUASH WEAKNESS WITH DESIRE AND DISCIPLINE!<br />
INTERVIEW WITH THE FIRST AMERICAN WKF CHAMP<br />
KARATE CHAMPION<br />
TOKEY HILL<br />
INTERVIEW WITH BARSTARZZ<br />
FOUNDER EDWARD CHECO!<br />
TRAIN YOUR MIND<br />
BODY AND SOUL!<br />
LIVING LIFE ON THE EDGE WITH A POSITIVE MESSAGE - AN INTRODUCTION TO THE BASE JUMPING COMMUNITY BY CAM TRACEY
official sponsor<br />
<strong>Unconventional</strong><strong>Athletes</strong>.com<br />
+31638192815 ◼ ron@rbdesign.nl
www.unconventionalathletes.com<br />
CONTENTS<br />
12<br />
WORKING<br />
16<br />
FROM<br />
23<br />
A<br />
27<br />
BEATING<br />
31<br />
THE<br />
36<br />
40<br />
REACH<br />
43<br />
MINDSET,<br />
47<br />
TEAMWORK<br />
50<br />
HANDSTAND<br />
54<br />
CLUBWORK<br />
58<br />
THE CONNECTIONS OF THE BODY AND MIND<br />
INTUITION AND AWARENESS BECOME ONE: A SPIRITUAL RIDER’S<br />
PERSPECTIVE!<br />
ELECTRONICS TO THE DROP ZONE<br />
A SPORT WITH A COMMUNITY OF LOYALTY, ZEAL AND MUTUAL RESPECT.<br />
CAM TRACEY KINDLY WELCOMES US TO BASE JUMPING WITH A RAW,<br />
BUT COMPELLING POSITIVE MESSAGE.<br />
DYNAMIC CONTRAST AND COMPARISON<br />
FROM ICE HOCKEY TO MUSIC. Q&A WITH ICE HOCKEY PLAYER AND<br />
MUSICIAN RICK PLESTER<br />
ILLNESS WITH UNCONVENTIONAL TRAINING<br />
BENDING METAL, ODD OBJECT LIFTING AND CLIMBING TREES.<br />
THE LIST GOES ON!<br />
ULTIMATE BONDING EXPERIENCE<br />
EXPOSED TO RISKS BUT STAYING FOCUSED TOGETHER<br />
STAYING ON TOP - KARATE LEGEND TOKEY HILL KEEPS RISING!<br />
AN ATHLETIC CAREER OF UNPARALLELED IMPACT. INSPIRING NEW<br />
GENERATIONS – EMPOWERING THE DEFENSELESS!<br />
FOR THE STARZZ!! THE BARSTARZZ STREET CALISTHENICS<br />
APPROACH TO FITNESS<br />
“LEAD, INSPIRE, CHANGE!” – THE PHILOSOPHY BEHIND THE<br />
BARSTARZZ PHENOMENON<br />
STRENGTH AND EXPERIENCE<br />
FROM NON-PHYSICAL TO PHYSICAL<br />
COMRADERY MENTAL PROWESS<br />
USING MOTHER NATURE AND MAN-MADE OBSTACLES.<br />
PRESS WITH 100KG BODYWEIGHT!<br />
CLEARING THE MISCONCEPTION OF WEIGHT LIFTING AND<br />
CALISTHENICS<br />
FOR POWER<br />
Clubs have been around for thousands of years simply<br />
because they work.<br />
HENKULES UNCONVENTIONAL CONSTRUCTION<br />
INSTRUCTIONS ON HOW TO MAKE YOUR OWN FARMER'S<br />
LOGS<br />
ISSUE 5 VOLUME 1 Page 4
www.unconventionalathletes.com<br />
INTRODUCTION<br />
COVER ATHLETE: Tokey Hill<br />
ISSUE 5 VOLUME 1<br />
CEO: Nigel John<br />
Staff writer and publicist: Sharon G. Jonas<br />
Program director and circulation specialist:<br />
Chris Wonder Schoeck<br />
Promoter and sales advertising vp: Henk Bakker<br />
Contributors:<br />
Catherine Birmingham<br />
Brady Archer<br />
Cam Tracey<br />
Gary Hodges<br />
Mike Gillette<br />
Rick Plester<br />
Ewa Kalisiewicz<br />
Agent: Sandra Bedell<br />
Tim Howell<br />
Edward Checo<br />
Tokey Hill<br />
Don Giafardino<br />
Henk Bakker<br />
Ivan Bucher<br />
Published by <strong>Unconventional</strong>athletes.com<br />
ENQUIRES:<br />
Sandra Bedell (facebook)<br />
https://www.facebook.com/Monkey777<br />
Cell: +1 516 428-9315<br />
Disclaimer:<br />
<strong>Unconventional</strong>athletes.com is a publication/magazine<br />
that makes no representation, endorsement, portrayal,<br />
warranty or guarantee with regards to safety or the<br />
efficacy of the products or the techniques of training<br />
methods that are spoken/written about, or shown in<br />
pictures/videos. <strong>Unconventional</strong>athletes.com makes no<br />
warranty, guarantee or representation regarding the<br />
use or 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 and<br />
equipment featured and discussed both literally and<br />
visually in this magazine. <strong>Unconventional</strong>athletes.com<br />
takes no liability in your participation from the<br />
information received in the magazine and thus any<br />
participation is considered voluntary, thus cannot hold<br />
responsible either <strong>Unconventional</strong>athletes.com or its<br />
partners, contributors or anybody featured in this<br />
publication for any harm or injury that may result from<br />
your participation.<br />
Welcome to issue 5 of unconventional<br />
athletes. In this issue we have been<br />
privileged enough to interview some<br />
extraordinary athletes including Tokey<br />
Hill - a karate legend and former<br />
bodyguard, Edward Checo - founder of<br />
Barstarzz Calisthenics and Cam Tracey -<br />
a well known and very well respected<br />
BASE jumper who has kindly introduced<br />
us to his very loyal community!<br />
This magazine is designed for people<br />
who think outside the box when it comes<br />
to fitness training. I mean, times change<br />
and we evolve! Long ago, everybody<br />
believed that the earth was flat and not<br />
round, and anybody that objected to this<br />
train of thinking was belittled. It turned<br />
out that the minority were right! So I<br />
invite you to keep an open mind, as<br />
‘conventional' is not always practical.<br />
This magazine will help you move<br />
forward, evolving your fitness and skills<br />
to the next level. I can almost guarantee<br />
you will learn some very cool skills and<br />
training methods; most of which you<br />
would've never heard of. The world is<br />
becoming a more volatile place and<br />
walking the streets with a confident and<br />
positive mind-set will make an aggressor<br />
less likely to be drawn to you. If you have<br />
a lack of confidence in your strength and<br />
ability, then it will be shown in your<br />
posture, body language, and even<br />
subconsciously from the pheromones<br />
produced in your sweat. They can smell<br />
your fear!<br />
If you want fast results and to be at the<br />
top of your game, then this is the<br />
magazine to help you evolve and be<br />
confident. This magazine, and the<br />
others to follow are dedicated to<br />
bringing you many years of practical<br />
experience from experts in the<br />
unconventional training community.<br />
The guys who write for this magazine<br />
have a fountain of knowledge. They<br />
have not merely just done a short<br />
course on unconventional training; they<br />
have lived it, breathed it, practiced and<br />
perfected the art for many years. As<br />
Albert Einstein would say: "All<br />
knowledge is experience", and let’s be<br />
honest - Albert knew his stuff.<br />
There‘s a chance you’ve come here<br />
because you’re bored of the gym, and are<br />
paying lots of money on a membership -<br />
only to fail to get the functional, agile<br />
and strong body that you desire. You’re<br />
seeing dudes on the internet doing<br />
crazy, cool stuff, and you want to be able<br />
to do that too! You want something<br />
different and to experience training<br />
methods that are not only going to get<br />
your body in good shape, but your mind<br />
as well. We’ll teach you to use nature as<br />
your playground and make/explore<br />
alternative equipment that will enhance<br />
you to levels - that you never thought<br />
possible! You will learn to train in all<br />
weather, so there is never an excuse.<br />
Nature is an unconventional athlete’s<br />
greatest tool! So, if you are an<br />
unconventional newbie, don’t worry we<br />
are here to help!<br />
We don’t do things the ‘conventional’<br />
way (that wouldn’t be practical or fun!)<br />
and we don’t spend all our time at the<br />
gym. Training at home or being outside<br />
with nature is where it’s at. No grunts<br />
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<br />
world is changing fast, and I for one<br />
know that being fit and strong enough<br />
to protect your family is not optional,<br />
and preparation for this should be part<br />
of your routine! Learn from the best, add<br />
to your existing skill set, and reap all the<br />
knowledge from our athletes to improve<br />
yourself beyond what you thought<br />
possible!<br />
<strong>Unconventional</strong>athletes.com is growing<br />
fast, if you feel that you have some ideas<br />
to share and think you fit the criteria for<br />
the magazine - please contact us at<br />
unconventionalfit@outlook.com. If you<br />
want to plug your own unconventional<br />
training gym, then let us know.<br />
ISSUE 5 VOLUME 1 Page 5
www.unconventionalathletes.com<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 a<br />
more pragmatic approach; making unconventional =<br />
functional. Fitness should be a natural part of life and not<br />
a chore, and he strongly believes in experience being the<br />
key to success. Everyone who features in this magazine<br />
has been vetted for their skill set, bringing together<br />
former Special Forces, calisthenics experts, strength<br />
experts, fighters and policemen etc. The athletes have<br />
effective, unconventional training knowledge formed from<br />
many years of experience. They have not just done a short<br />
course on the subject, they have truly experienced the<br />
training and results first-hand. Nigel has created his own<br />
system called high octane training, which has been<br />
developed over a number of years. It is designed to evolve<br />
your fitness to an elite level in a very short space of time<br />
with multiple applications. Nigel is well-known and<br />
respected amongst the unconventional training<br />
community all around the world, he has had publications<br />
in ‘My Mad Methods Magazine’ and ‘Onnit Academy’.<br />
He’s sponsored by Mass Suit and runs the Facebook<br />
page ‘<strong>Unconventional</strong> <strong>Athletes</strong>’; uniting athletes all<br />
over the world, who then share their knowledge to<br />
those 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 contribute ideas, articles or advertisements, please contact our agent:<br />
SANDRA BEDELL on Facebook: https://www.facebook.com/Monkey777<br />
Cell: +1 516 428-9315 | Email: <strong>Unconventional</strong>fit@outlook.com<br />
JOIN OUR GROUP OF EXPERIENCED UNCONVENTIONAL ATHLETES:<br />
FACEBOOK: https://www.facebook.com/groups/Highoctanetraining/?fref=ts<br />
ISSUE 5 VOLUME 1 Page 6
www.unconventionalathletes.com<br />
CONTRIBUTORS<br />
CATHERINE BIRMINGHAM<br />
NATIONALITY: AUSTRALIAN<br />
Catherine Louise Birmingham is an internationally acclaimed dressage trainer and coach. Her career spans<br />
over Germany, Japan, Australia, Malaysia, Singapore and Jakarta. She is the author of two books – “Ride<br />
for Life - The Three Golden Principles for Riders” which is available in English, Danish and Italian, and<br />
“Just Be You - Transformation and the Gift of Fear”. Catherine speaks at prisons, businesses and riding<br />
establishments on healing, growth, fear and awareness.<br />
WEBSITE: http://catherinelouisebirmingham.wordpress.com<br />
FACEBOOK: www.facebook.com/catherinelouise.birmingham<br />
LINKEDIN: https://www.linkedin.com/in/catherine-louise-birmingham-424a3a28<br />
YOU TUBE: https://www.youtube.com/channel/UCsHORhUZpDNoDFmd-hCQcog?view_as=public<br />
TOKEY HILL<br />
NATIONALITY: AMERICAN<br />
Recently sworn in as the Director of Coaches for the first U.S. karate team to compete in the Olympics<br />
(2020), Tokey Hill began his illustrious athletic career by becoming the first American to win the World<br />
Karate Championship in 1980. A six-time National Karate Champion, winner of a bronze medal in the 1981<br />
World Games, the Olympic Coach of the Year for his role in 1999 Pan American Games, owner of three<br />
‘Team Tokey Hill’ karate schools and the current Chairperson of the Arnold Classic Worldwide Combative<br />
Sports Festival. Hill is the undeniable leader in American Karate, who is dedicated to helping those<br />
most vulnerable in society. Tokey Hill has designed self-defense classes for the blind, supports karate<br />
programs for the autistic and teaches upper-level karate students how to assist Team Tokey Hill<br />
classmates with disabilities. Following in his footsteps, four of his children have achieved National<br />
Karate Championships titles.<br />
WEBSITE: www.arnoldsportsworld.com<br />
WEBSITE: WWW.teamtokeyhill.com<br />
CAM TRACEY<br />
NATIONALITY: AUSTRALIAN<br />
Cam tells us he has been lucky enough to spend the last 12 years of his life travelling, living in multiple<br />
countries across the globe (currently Azerbaijan) and has combined travelling with some of his other<br />
great passions; BASE jumping, paragliding and speed-flying, in approximately 28 countries on 5 of the 6<br />
inhabited continents. In the words of Cam ‘Being fit is a choice of lifestyle, not spending an hour at a<br />
gym every day.’<br />
WEBSITE: Camtracey.com<br />
FACEBOOK: https://www.facebook.com/basejumperswithoutborders<br />
YOU TUBE: https://www.youtube.com/channel/UC9MEsTH-2mz2HwsB84LOMwA/videos<br />
ISSUE 5 VOLUME 1 Page 7
www.unconventionalathletes.com<br />
CONTRIBUTORS<br />
RICK PLESTER<br />
NATIONALITY: CANADIAN<br />
Rick Plester is a lead vocalist guitar player and record producer residing in Austin, Texas. To date Rick has<br />
been involved in 152 records as a producer, engineer or guitarist working with names such as the Scorpions'<br />
James Kottak, Kottak Attack, Michael Schenker, George Lynch, Producer Julie Larson, Stevie Wonder, Etta<br />
James, Chaka Khan, Elton John, Steely Dan, Janet Jackson, KD Lang, Anne Lennox, Sarah McLachlan,<br />
Lindsey Buckinham, Bjork, Producer Gary Sinclaire, Chris Layton (Stevie Ray Vaughan) Wasp, etc. Rick<br />
has also written music for ABC, NBC, ESPN, FOX, for sports and The NHL and won the LA Guitar Wars<br />
and several Canadian guitar wars contests.<br />
Before Rick’s music career he was a pro Hockey player (goalie) for several years both in Ice Hockey and<br />
Roller Hockey. Both careers started overlapping so he picked music. Recently Rick formed the rock<br />
band ‘’The Foundary” with members Blaze Baily (Former Iron Maiden Vocalist), John Moyer (Disturbed<br />
bassist) and the late AJ Pero RIP (Twisted Sister, Adrenalin Mob Drummer) Although a side project, the<br />
band was very respected by fans and peers.<br />
Rick has now completed writing a new record called ‘The Trees”. This will also be Rick’s first recording as<br />
the lead vocalist. Preparations are under way for a 2016 release followed by extensive touring which<br />
will feature some of the best-known musicians in history.<br />
WEBSITE: http://www.rickplester.com/services-1.htm<br />
GARY HODGES<br />
NATIONALITY: UNITED KINGDOM<br />
Gary Hodges is an avid unconventional athlete from the UK. His skill sets include being an object lifter,<br />
metal manipulator and tree climber. These are just a few examples of his skillsets. Gary will use<br />
anything he sees in nature to train with. Gary has many years of experience in unconventional training<br />
and is always willing to learn from others. Gary has successfully used his training to manage and<br />
overcome a myriad of serious health issues.<br />
Facebook: https://www.facebook.com/max.power.758737?fref=ts<br />
TIM HOWELL<br />
NATIONALITY: UNITED KINGDOM<br />
Tim is a twenty-six year old restless adventurer. After completing his education at eighteen, he left the UK<br />
for South Africa to explore the land and life on a different continent. He returned to the UK after several<br />
years to join the Royal Marines. Professionally a full-time Royal Marines Commando, he has pushed to<br />
create a mental and physical robustness that helps progress his sports outside of work, mainly climbing,<br />
skiing, wingsuit flying and BASE jumping.<br />
Twitter: @t1twenty<br />
Instagram: @t1twenty<br />
Facebook: https://www.facebook.com/TimHowellADVNTR/<br />
Web: www.t1twenty.com<br />
ISSUE 5 VOLUME 1 Page 8
www.unconventionalathletes.com<br />
CONTRIBUTORS<br />
EWA KALISIEWICZ<br />
NATIONALITY: POLISH<br />
Ewa Kalisiewicz is a twenty-nine year old athlete who initiated her skydiving adventure eight years ago.<br />
To date, she has completed over 11000+ jumps (including 600+ wingsuit flights). After graduating from<br />
university, she moved to Spain to boost her wingsuit flying. Professionally she is a project manager for the<br />
airline industry and after hours she enjoys being a wing suit pilot, skydiver and BASE jumper. Her strongest<br />
skills in wingsuiting are in acrobatic / dynamic flying. Ewa and her team of 3 were awarded with the first<br />
prize at the 6th International Artistic Wingsuit Competition and she individually won the best wingsuit<br />
camera flyer of the event. She runs skill camps and coaching for beginner wingsuiters.<br />
Facebook: www.facebook.com/ewakalisiewicz<br />
Instagram: @ewakalisiewicz<br />
EDWARD CHECO<br />
NATIONALITY: AMERICAN<br />
Ed Checo is the founder of Barstarzz, the street workout program with a worldwide following. The<br />
29-year-old New York City native’s love of calisthenics, which started in childhood, primarily uses outdoor<br />
playground equipment such as parallel bars to train. Barstarzz members also develop dynamic freestyle<br />
routines used in competitions. Through social media, a website and an App, as well as chapters in over 50<br />
locations, Checo is able to spread his group’s philosophy: “Lead, Inspire, Change!” and fitness routine to a<br />
growing global audience.<br />
MAIN WEBSITE: http://barstarzz.com<br />
FACEBOOK: https://www.facebook.com/Barstarzz<br />
YOUTUBE: https://www.youtube.com/user/OfficialBarstarzz<br />
INSTAGRAM: https://www.instagram.com/barstarzz/?hl=en<br />
BRADY ARCHER<br />
NATIONALITY: AMERICAN<br />
Brady was raised in the shadow of the Rocky Mountains. He fell in love with nature, the outdoors, and<br />
everything else that the state had to offer. Brady grew up playing ice hockey from the time he could<br />
walk, a few years later he started getting into snowboarding, golf, and hiking, all of which are Colorado<br />
staples. After graduating from CU Boulder with a Mechanical Engineering degree, he headed out west<br />
to try his luck in the booming oil industry. Brady worked as a field engineer for Schlumberger Oilfield<br />
Services from 2007 – 2012 in a variety of locations including California, Oklahoma, Texas, Arkansas and<br />
finally in the remote jungles of Colombia. Following the stay in Colombia, he realized it was time for<br />
something new. He took six months off to travel and figure out what career path he wanted to take.<br />
During that time he started running several events for a new company that was just starting to take off.<br />
That company was Tough Mudder. Brady has designed, worked and run 75 events. Of those, the ones he<br />
is most proud of are the 2014 and 2015 World’s Toughest Mudder courses in Las Vegas.<br />
Instagram : thearcherproject<br />
Facebook : https://www.facebook.com/bradyarcher<br />
ISSUE 5 VOLUME 1 Page 9
www.unconventionalathletes.com<br />
CONTRIBUTORS<br />
MIKE GILLETTE<br />
NATIONALITY: AMERICAN<br />
Mike Gillette has a life story that reads like an action-adventure novel. A life which has proven to be his own<br />
best case-study for goal attainment. He was a poor, scared and scrawny kid who grew up amidst a backdrop<br />
of extreme violence and substance abuse. A kid who would ultimately become an Army Paratrooper,<br />
SWAT Commander, Counter-Terrorism Consultant, Bodyguard to Fortune 500 CEOs and a record-breaking<br />
strongman whose feats have been documented by Guinness World Records and Ripley’s Believe it or Not.<br />
As both a practitioner and purveyor, Mike is a peak performance pioneer. At over 50 years of age, he<br />
continues to transcend his own personal limits while teaching others how to do the same.<br />
For physical training and his strength training, his book “Rings of Power” is available from www.DragonDoor.com<br />
Video training course the “Savage Strength Training Program” is available from www.CriticalBench.com.<br />
For mental training, take a look at his video course “The Psychology of Strength” available at<br />
www.StrengthPsychology.com.<br />
Mind Boss Book: Using the Tenets of Tough Thinking to Take Charge or Your Thoughts and Transform Your<br />
Life” is available at both www.Amazon.com and www.BarnesandNoble.com<br />
Students of self-defense can check out the DVD “Become Dangerous” at www.DangerousDVDs.com.<br />
Website: www.MikeGillette.com where you’ll find blog posts and links to all of Mike’s social media<br />
channels. There’s a lot of information there, all waiting to be studied.<br />
DON GIAFARDINO<br />
NATIONALITY: AMERICAN<br />
Author Donnie Giafardino is an avid fitness enthusiast. After years of living with pain due to a shoulder<br />
injury, he developed the Adex Adjustable Exercise Club, the first of its kind. Donnie is ISSA S&C certified<br />
and has had many job experiences, which include crane operator, cell phone tower climber, restauranteur,<br />
fitness storeowner, and magazine columnist.<br />
Website: http://www.Adexclub.com<br />
Facebook: https://www.facebook.com/don.giafardino?fref=ts<br />
HENK BAKKER<br />
NATIONALITY: DUTCH<br />
Henk Bakker (Henkules) works at the Department of Justice in a Special Response Team<br />
to ensure safety against dangerous detainees. Henk had different forms of training such as combat,<br />
endurance and strength training. Henk’s job now is activity leader and fitness instructor at the detention<br />
center. He has over twenty-five years experience in strength training. He is also a fitness trainer and a<br />
bootcamp instructor. Henk’s mission is to motivate and inspire people who want to train in an<br />
unconventional way. Most of the unconventional training tools that he uses are made by himself.<br />
WEBSITE: http://unconventional-training.nl<br />
FACEBOOK: https://www.facebook.com/groups/553936311344546/?fref=ts<br />
YOU TUBE: https://www.youtube.com/watch?v=7hLO9laiP9g<br />
ISSUE 5 VOLUME 1 Page 10
CONTRIBUTORS<br />
IVAN BUCHER<br />
NATIONALITY: SWISS<br />
Ivan has been bodybuilding most of his life and is an avid competitor and former MR UNIVERSE. Ivan’s<br />
skillset is not limited to bodybuilding; prior to this vocation he was a keen gymnast, from this he has<br />
blended both weight training and bodyweight training to create a hybrid of both sports.<br />
» 2012 WFF Universe 2012: 1. Category Couple<br />
» 2012 WABBA World Champion 2012: 1. Category Couple<br />
» 2012 WABBA Swiss Champion 2012: 1st place<br />
» 2011 WFF Universe 2011: 1. Category Athletic over 35 and Overall Winner of Athletic Category [1] [2]<br />
» 2010 Fitness World Championships: Vice World Champion in pair competition and 6th place in<br />
individual [3]<br />
» 2009 WFF Universe 2009: 4. Final Rank<br />
» 2008 World Champion in force endurance motility (Strenflex)<br />
» 2008 Fitness World Championships: Vice World Champion in singles and pairs competition<br />
» 2007 Fitness World Championships: World Champion in pair competition<br />
» 2006 Fitness World Champion Strenflex and Fitness European Champion<br />
» 2003 Fitness World Champion Strenflex<br />
» 1999 International Mr. Fitness Winner in Stuttgart<br />
» Multiple champion of the canton Obwalden in gymnastics, Eidgenössischer Wreath Art Turner<br />
WEBSITE: http://lifefitness24.ch<br />
FACEBOOK: https://www.facebook.com/ivan.bucher.77?fref=ts
www.unconventionalathletes.com<br />
WORKING THE CONNECTIONS OF<br />
THE BODY AND MIND<br />
INTUITION AND AWARENESS BECOME ONE:<br />
A SPIRiTUAL RIDER’S PERSPECTIVE!<br />
CATHERINE CAN YOU GIVE<br />
US A BRIEF BACKGROUND ON<br />
YOURSELF?<br />
Always having a deep love for<br />
horses, I knew I was supposed to be<br />
working with them since I was very<br />
young, even though my family did not<br />
have our own horses.<br />
I travelled to Germany to begin my<br />
training at the age of 19. From there I<br />
moved to Japan as head dressage<br />
coach, and then back to Australia<br />
where I opened my own training<br />
stables, ‘EquinoxeEquestrian –<br />
Enlightened Equestrian Education’.<br />
After closing this I moved shortly to<br />
Malaysia where I meditated in<br />
temples and gave free training to<br />
the local riding club. I then moved to<br />
Singapore, to again work as a<br />
coach and trainer for dressage.<br />
Recently I was head coach for<br />
Arthayasa Stables in Jakarta,<br />
Indonesia, and I am about to move<br />
to Italy to again work as a trainer<br />
for dressage horses and riders. I am<br />
currently taking a year away from<br />
riding to write two more books.<br />
What is extreme about me? I am<br />
spiritual and a writer. Riding, selfmastery<br />
as well as the laws of our<br />
life, are expressed with great wisdom<br />
when you are shown how to recognise<br />
their answers.<br />
ISSUE 5 VOLUME 1 Page 12
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HOW LONG HAVE YOU BEEN RIDING?<br />
Since I was 9 years old. I taught myself to ride bareback<br />
with a trusted friend. I had the honour of being<br />
able to ride on weekends and after school. I helped<br />
my mother volunteer at the local Riding for the<br />
disabled and they in turn allowed me to ride one<br />
of their ponies, Tonto.<br />
WHY DID YOU CHOOSE DRESSAGE OVER<br />
OTHER FORMS OF RIDING?<br />
I chose dressage while I was still a teenager in<br />
Australia. I was doing eventing there, which is<br />
three phases of riding; involving show jumping<br />
(colourful poles in a sand arena), cross country<br />
(natural obstacles over distances on grass), and<br />
dressage (where the horse looks like it is dancing<br />
and the rider is doing nothing). For me dressage<br />
was challenging and there was a lot to learn. It<br />
involved much more detailed training and this was<br />
fulfilling my desire to learn something very difficult.<br />
CAN YOU EXPLAIN THE DIFFERENCE BETWEEN<br />
DRESSAGE AND SPIRITUAL DRESSAGE?<br />
The difference between dressage training and<br />
spiritual dressage training is that one; you work<br />
from the connections of your body and your mind,<br />
and the other; you work from the connections of<br />
your soul through your body and your mind. Our<br />
bodies are a reflection of our spiritual state and as<br />
any athlete will know, having a clear state of mind<br />
is the key to connecting with your soul. Through<br />
riding we begin physically connecting with the<br />
awareness of our body and this leads us to focusing<br />
the mind.<br />
HOW MUCH BALANCE DOES NON-SADDLE<br />
RIDING INVOLVE AND WHAT METHODS DO<br />
YOU USE TO TRAIN THIS?<br />
A classical dressage rider begins with physically<br />
developing balance. This balance is very different<br />
from our natural balance from our feet, hands or<br />
arms. It is mainly all core. A rider rides 70% from<br />
their legs, 25% from their seat and only 5% from<br />
their hands.<br />
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Most riders train when young while being “lunged.”<br />
This is when someone has control over the horse<br />
connected to a long lead while it moves in a<br />
continual circle, allowing the rider to practice<br />
their position with balancing exercises while they<br />
have nothing to hold onto with their hands, and<br />
nothing to put their feet into. With the horse<br />
moving, they develop a balanced ‘seat’. It is where<br />
you learn (not all riders do) to become one with<br />
the horse with your body.<br />
While pilates, yoga, jogging and skiing are wonderful<br />
to help and assist in a rider’s fitness and strength,<br />
unfortunately when it comes to riding there is really<br />
only one way to learn – ride!<br />
YOU MUST USE A LOT OF LEG STRENGTH.<br />
DO YOU DO ANY UNUSUAL EXERCISES TO<br />
STRENGTHEN THOSE COMPONENTS TO HELP<br />
YOU TO STAY ON YOUR HORSE?<br />
There are muscles and fitness that a rider can only<br />
build by riding. I have a really beautiful lady that<br />
I have coached for some time in Australia. She<br />
is the fittest woman I know and is a regular at her<br />
gym. After a training session with her horse and I,<br />
she is exhausted. It’s not that her fitness doesn’t<br />
help, it’s just that riding is very unique in not<br />
only its physical demands, but in its development<br />
of certain areas of the brain – intuition and<br />
awareness – that very few sports similarly require<br />
on the same level.<br />
You are working with another feeling; you are not<br />
able to verbally communicate with the horse, but<br />
need to predict and feel what they are feeling and<br />
are what they're about to do. Mistakes in this are<br />
learnt very early on from both partners – the horse<br />
learns to trust the rider’s intentions and the rider<br />
learns to focus, and stay on!<br />
WOULD YOU SAY THAT RIDING WITH NO<br />
SADDLE IS A FULL BODY WORKOUT?<br />
Yes, riding can make you extremely strong physically,<br />
but its true strength is in its capability to strengthen<br />
your soul.<br />
After a rider has had many years of developing the<br />
physical aspect of riding, they have the<br />
opportunity to dive into their soul and work on<br />
the mental and emotional aspects of themselves.<br />
This leads to the self-mastery obtained with the<br />
life skills of a Buddhist monk and the physical<br />
mastery of a martial arts master. There is great<br />
wisdom in riding, but also it can breed its opposite<br />
of great mastered egos, too.<br />
ISSUE 5 VOLUME 1 Page 14
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MOST IMPORTANTLY DO YOU<br />
PRACTICE ANY DRILLS WHEN/IF A<br />
HORSE BUCKS I.E. HOW TO BAIL OUT<br />
AND LAND SAFELY?<br />
This is all built over years of practice.<br />
Firstly, physically gaining core balance and<br />
awareness through lots of falls and then<br />
mentally - by learning to stay focused and<br />
‘ride through’ the many changes happening<br />
underneath you, while the horse is still<br />
learning what it is that you would like it to do.<br />
ANY DO’S AND DON’T TIPS?<br />
Do trust your gut and intuition. Face your<br />
fears and follow through. Don’t be a victim.<br />
Every rider is different and every horse is<br />
different, too.<br />
CATHERINE IF THERE IS ANYTHING<br />
ELSE YOU WOULD LIKE TO ADD, FEEL<br />
FREE.<br />
Riding is a metaphor for life. The horse<br />
becomes a mirror of the rider in all areas<br />
as well as illnesses, stresses and situations.<br />
These are all opportunities for us to learn<br />
and grow, not to make us feel like we are any<br />
better or worse than others. The wisdom that<br />
riding has for anyone, and you don’t need to<br />
be able to ride a horse to understand it, you<br />
only need to be living life.<br />
ARTICLE BY Catherine Birmingham<br />
http://catherinelouisebirmingham.wordpress.com<br />
www.facebook.com/catherinelouise.birmingham<br />
https://www.linkedin.com/in/catherine-louise-birmingham-424a3a28<br />
https://www.youtube.com/channel/UCsHORhUZpDNoDFmd-hCQcog?view_as=public<br />
ISSUE 5 VOLUME 1 Page 15
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FROM ELECTRONICS<br />
TO THE DROP ZONE<br />
A SPORT WITH A COMMUNITY OF LOYALTY, ZEAL AND MUTUAL<br />
RESPECT. CAM TRACEY KINDLY WELCOMES US TO BASE JUMPING WITH<br />
A RAW, BUT COMPELLING POSITIVE MESSAGE.<br />
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Can you give us a brief background on<br />
yourself and how you got into BASE<br />
jumping? Are you self-taught?<br />
I’ve wanted to jump ever since I knew<br />
what a parachute was. Perhaps even<br />
before, and I loved being up high. I<br />
would climb trees, the mountain in<br />
our backyard, our water tank, and our<br />
house roof. I jumped from them with<br />
umbrellas, when one didn’t work, I used<br />
two, then 3. Although 3 were difficult to<br />
hold, it kind of worked….<br />
As I grew up, I let life get in the way.<br />
Working Monday to Friday, a 9 to 5<br />
job, saving for a rainy day, planning my<br />
life away for some imaginary future.<br />
One day, I was at a night class for an<br />
electronics course I’d signed up for in an<br />
attempt to change my career, and one of<br />
the other students said he does some<br />
work for a guy who owns a dropzone.<br />
That weekend we went out there and<br />
my classmate signed up for his tandem,<br />
but my head was set…“Sign me up for<br />
the course!” I said. "No tandems for<br />
me, let’s get this party started!"<br />
How long have you been BASE<br />
jumping?<br />
I started skydiving in 1999, and although I<br />
met my mentor and started following him<br />
around and helping as his “ground crew”<br />
in 2001, my first BASE jump was in 2002.<br />
Where have you jumped in the world?<br />
Australia, Croatia, Slovenia, Slovakia,<br />
Hungary, Czech Republic, Serbia, Bulgaria,<br />
Austria, Italy, Switzerland, Poland, Estonia,<br />
Germany, Holland, Belgium, France, Spain,<br />
Greece, Turkey, Iran, Azerbaijan, Malaysia,<br />
USA, Bolivia, Peru, Ecuador, Colombia, and<br />
maybe a few I’ve forgotten.<br />
Yet to be conquered is the African<br />
continent... look out, here I come!!<br />
All jumps are unique and have their<br />
special memories THAT came with them.<br />
Do you have a height range when<br />
jumping? What is considered too<br />
low or too high?<br />
Well, my lowest jump to date was 31<br />
metres from a monument in Bulgaria.<br />
My highest BASE jump was maybe 700<br />
metres, not quite sure. I prefer low stuff<br />
to high stuff. It’s more challenging but<br />
also, often less legal. In many<br />
countries it's not exactly illegal and<br />
we do not damage anything and leave<br />
no traces, so I’m happy living in the<br />
“grey area”.<br />
You can go as high as you like, as long<br />
as you can breathe/find an object that<br />
high. Of course you can also go higher,<br />
if you have a sponsor willing to pay<br />
for all the necessary equipment.<br />
Photo taken by ‘Abraham Hernandez Martinez’<br />
my parachute myself, but I also only<br />
jump with people I trust, so if for<br />
any reason someone wants/has to<br />
pack for me, then I have no<br />
problem. If they pack it wrong and I<br />
die, they will feel worse and for<br />
longer than me….I’ll be dead!<br />
Do you have a reserve chute, or is it<br />
just one chute?<br />
For BASE jumping we only have a<br />
reserve. It’s the main parachute we<br />
don’t have. It’s all about perspective.<br />
There is no time for 2 parachutes (at<br />
least not on the low stuff I do.)<br />
Photo taken by ‘CAM TRACEY’<br />
What equipment do you use when<br />
jumping, this can include<br />
safety gear if any, and do<br />
you pack all this yourself?<br />
PHOTO TAKEN BY ‘Karen Hardy’<br />
Anyone can jump! I use a<br />
parachute so I can do it more<br />
than once! Haha. Depends on<br />
the object, if it's difficult access<br />
I will use a climbing harness<br />
and various equipment to gain<br />
ISSUE 5 VOLUME 1<br />
access to the top. I mostly pack<br />
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What does the adrenalin rush feel<br />
like when you jump before and after?<br />
Do you feel fear before you jump?<br />
How beautiful is it up there? What does<br />
it feel like when you are free falling, do<br />
you smile, laugh, etc.!<br />
These questions require long answers!<br />
throw myself off one object several<br />
times, in a short space of time (such<br />
as at BASE jumping events) my focus<br />
moves more towards packing and<br />
weather conditions. The jump is less<br />
of a “dive into the unknown” and<br />
therefore more giggles etc.<br />
Fear keeps us alive. When you're scared<br />
before a jump, you have a respect that<br />
demands you to check everything so as<br />
to be able to do the jump safely.<br />
Many young people entering the sport<br />
today are “fearless” and that leads to<br />
recklessness, and we all know where<br />
that ends up!<br />
The Chinese proverb “Courage is not the<br />
absence of fear but the strength to<br />
overcome it” is one I find appropriate<br />
here. Anyone who has conquered a fear,<br />
or done something to overcome such;<br />
will know the feeling it gives you. I<br />
think this euphoric feeling is<br />
exacerbated by the fact that your whole<br />
life you are told not to go near the<br />
edge, it’s not safe. Flying is dangerous,<br />
etc etc. Yet since the dawn of time man<br />
has looked to the sky, and in today’s<br />
world that goal is attainable.<br />
All jumps create an indescribable feeling<br />
of clarity, freedom, control, yet lack of<br />
control, understanding, fear and<br />
empowerment all at once. It’s the<br />
ultimate sensation of time slowing down,<br />
where milliseconds become seconds and<br />
seconds become minutes. Your mind<br />
becomes so sharp and aware, you see and<br />
understand things that should not be<br />
possible.<br />
Smiling/laughing…..?<br />
Funnily enough, on most extremely<br />
technical jumps, the camera shows that<br />
in freefall, I do get this very stern<br />
and concentrated look on my face. Under<br />
canopy I then switch to a more relaxed,<br />
yet still concentrated look (it’s not over<br />
‘til you land). Sometimes I’ll have a bit of<br />
a chuckle or maybe if I’m wearing a<br />
camera I’ll goof it. I guess like any<br />
perfectionist, when concentrating on<br />
their “game”, will have more of a focused<br />
look than a smile. Having said that, if I<br />
Do you train your mind-set?<br />
I was always fascinated with<br />
meditation. I’ve been on some<br />
retreats, and courses to learn/train<br />
such; but my chaotic lifestyle and<br />
constant travelling through multiple<br />
time zones, means my body clock is so<br />
out of whack, I don’t have the luxury of a<br />
5am meditation, exercise and smoothie<br />
routine. Instead, I meditate where and<br />
when I can (and feel like), on a flight,<br />
long road trips, in bed before sleep etc.<br />
Are there any exercises you do<br />
pre-jumping that help you stay strong<br />
for the jump and in physical control.<br />
Similar to above, I don’t have time (or<br />
any interest) in going to a gym and<br />
running like a rat on a treadmill. I<br />
simply mould my choices to suit my<br />
lifestyle. I never take a lift or an<br />
escalator when I can take the stairs. I<br />
don’t drive to the shop if I can walk. I<br />
don’t spend ages driving around the<br />
shopping centre car park trying to get a<br />
parking spot close to the entrance, on<br />
the contrary; parking as far as possible<br />
means not only more walking, but<br />
carrying your shopping a further<br />
distance. BASE jumping also requires<br />
exercise. How else does one get to the<br />
top of Austria’s tallest building (whilst<br />
still under construction) before a jump -<br />
60 floors! There are almost no cliffs<br />
that you can drive up to. Although the<br />
cliff face might be 700 vertical metres,<br />
it’s a several hour hike, and if the<br />
weather turns bad, it's several hours<br />
back down again. If I see a bar/soccer<br />
goal/tree, I’ll smash out a quick 15 odd<br />
chin-ups. Out in nature with some time<br />
to enjoy the sunset, I’ll pump out a<br />
quick 30 push-ups, handstand push-ups<br />
and sit-ups until it hurts or it’s time<br />
to move on. If I’m visiting a mate who<br />
does yoga, I’ll join him. Or maybe I meet<br />
my mates at the local rock-climbing<br />
wall or gym. All exercises I do are<br />
using bodyweight, so they can be done<br />
PHOTOGRAPH BY - Marcelo Blanco<br />
http://andesxtremo.com/<br />
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anywhere at any time. I also follow something called<br />
the “Primal Blueprint”. Basically, I eat meat, vegetables,<br />
fruits, nuts and seeds. Everything natural, as nature<br />
intended. No processed grains, or unnecessary complex<br />
carbohydrates, it’s a weird and confusing subject,<br />
because it goes against every… grain (excuse the pun) of<br />
conventional wisdom. I’m not saying it will work for<br />
everyone, but since I changed my diet I am no longer<br />
allergic to anything (previously, I was allergic to<br />
everything; foods, animals, grass, dust, dairy etc) I am<br />
also very seldom ill, and my weight has stabilised (as in<br />
heavier, but for me, 60kg is better than 55kg. Different<br />
people different effects), and I no longer wake up in the<br />
morning feeling like I’m about to starve to death!!!<br />
How exhausting is the jump? I guess you have to walk or<br />
run to your jump destination and do you research your<br />
sites first? If so, how do you choose the jump site or are<br />
they predestined? I guess you will have the mental buildup<br />
then finally the jump?<br />
In today’s world, jumps are rarely “firsts”, but that is<br />
something I search for!<br />
Some extremely technical jumps, such as the Jesus Statue<br />
in Bolivia, although requiring minimal exercise to climb to<br />
the top, are extremely tiring. I spent one year preparing for<br />
that jump. Test jumps in different locations - talking with<br />
many different jumpers about various methods and<br />
outcomes. Also, checking weather patterns, weeks before<br />
the jump, I was at the statue and an antenna located at<br />
the same altitude above sea level (2900 metres/almost<br />
10000 feet, very thin air) several times. So I knew exactly<br />
how and when my parachute would open and how it<br />
would react and where I would land etc. Not to mention<br />
the lack of sleep the night before the jump (so excited<br />
and scared) and then the 4am start to get there before<br />
sunrise, sneak in, set up, and eventually jump before the<br />
weather kicks in and becomes too dangerous to jump!<br />
7am and the sunrise breeze has calmed down, all the<br />
ground crew with cameras were ready, I’m standing on<br />
Jesus’ head, 43 metres to impact (if I slip, nothing will<br />
save me - looking down over Jesus’ forehead to a solid<br />
concrete floor is very intimidating), arms spread out in a<br />
similar pose to that of my imminent conquest. Frank<br />
flies his drone up to show a beautiful perspective.<br />
Crunch time… Heart racing... lump in my throat, knees<br />
trembling, final check over in my head.<br />
Parachute packed appropriately and perfectly for this<br />
jump – check,<br />
Attachment points for the static line – check,<br />
Weather good – check,<br />
Parachute fixed to my person correctly and evenly – check,<br />
Cameras rolling – check.<br />
”Hurry up, Tracey, the battery is going flat on the drone!”<br />
Argh!!! Ok, here goes nothing… 3, 2, 1, now!!! As soon as<br />
my feet leave the Jesus concrete head, time slows down<br />
so slowly that I see everyone’s jaw drop, some focused on<br />
their camera screens, some forgetting they’re even holding<br />
a camera and staring at me with massive eyes, drone pilot<br />
desperately trying to fly the drone & it’s camera to the<br />
best angle, my mate, Gocho, standing on the statue’s head<br />
behind me filming. I see Jesus' face (and yes, I realise this<br />
is impossible because my mate and the statue are behind<br />
me, but somehow…) and then a final check in my head<br />
just before the opening sequence, are my shoulders<br />
straight, hips forward and even, and is my body arched?<br />
boom! My body ceases its 45degree trajectory forward and<br />
down, as the parachute begins to inflate and break the<br />
forward movement from my strong push away from the<br />
object. I look and reach up, canopy has inflated, perfectly,<br />
as planned, I grab the brakes and use them just as time<br />
starts to speed up (but only a bit) I need to slow myself<br />
down, so I don’t outfly the landing zone and smash<br />
myself on the rocks behind it, but too much brakes and the<br />
canopy will flare and stop my downward movement<br />
leaving me to fall the last few metres to the ground…<br />
little by little… touch down, skidding right to the end of<br />
the landing zone, parachute half in a tree…<br />
ABSOLUTE euphoria!!<br />
Now back to the local paragliding office Andesxtremo,<br />
who supported the whole thing, for a bit of a celebration<br />
and then a well-earned siesta. Yeah, jumping can be<br />
extraordinarily tiring.<br />
What main parts of the body<br />
are used when jumping for<br />
example core, arms, and legs<br />
and how intense is this?<br />
Most of the strength required<br />
for a jump is getting to the<br />
top. Sometimes just trekking<br />
up mountains, via-ferrate,<br />
climbing, scrambling, ascending<br />
120 metre (400 foot) to<br />
450metre (1500 foot) antennas<br />
on an internal ladder, and<br />
carrying up to 12 kgs of equipment.<br />
The jump itself is more<br />
PHOTOGRAPH BY ‘Janine<br />
Kratzenstein’<br />
about being fit, and well balanced (some do slacklining, I<br />
try to get back to gymnastics classes when I can), having<br />
fast reaction times, etc. The overwhelming feeling known<br />
as sensory overload affects non-athletic people more. They<br />
become so overwhelmed they either make mistakes, or are<br />
so overwhelmed they don’t react at all! Some react, but<br />
don’t remember what happened afterwards. Athleticism is<br />
a must, but you don’t need a 6-pack and well-shaped biceps<br />
or lats… that’s just to pick up chicks! ;) Haha<br />
Have you ever had a close call? (sorry to ask man)<br />
Last xmas eve (2014), I went out to a wind turbine I had<br />
discovered the previous year with a couple of mates<br />
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Do – Seek some form of GUIDANCE. A teacher<br />
or a MENTOR! Don’t – TEACH YOURSELF!!<br />
who were yet to jump it. We went up,<br />
jumped, I did what is called a gainer<br />
(jumping forwards but essentially doing<br />
a backflip), landed, all good. Because<br />
it’s an isolated location, and it being<br />
2 am, I suggested we grab our second<br />
parachutes and go for another one. The<br />
wind was quite strong and I had jumped<br />
this wind turbine several times already.<br />
I decided instead of another flip, I would<br />
jump sideways from the object (side<br />
floater they call it) so I could watch<br />
the massive blades spinning in front<br />
of my face. Now anyone in their right<br />
mind knows it’s a stupid idea, but as I<br />
said before, the minute you stop being<br />
scared, you become reckless. So as the<br />
parachute opens, I find myself staring at<br />
the tower the wind turbine is mounted<br />
on, and although I grab the brakes<br />
and stop the canopy surging forward,<br />
upon opening, my body swings from a<br />
horizontal position to vertical, but with<br />
such force (as always, it’s quite normal)<br />
that my legs swing forward and my<br />
heel smashes into the tower, breaking<br />
it, followed by my sacrum (between the<br />
tailbone and spine) breaking itself on<br />
the solid surface. Now to avoid flying<br />
into the blades of said turbine, I keep<br />
the canopy in a stall (which they are<br />
not designed to do; a wing wants to<br />
fly!) and about 5 or 10 metres above<br />
the ground the stall becomes so bad,<br />
my body is swung to the side and I<br />
smash into the ground with the left<br />
side of my pelvis causing it to bend<br />
and break along with my pubic bone. I<br />
crawled into the back of my friend’s car<br />
and lay on my stomach as he drove me<br />
to the hospital, and although I was told,<br />
that they were “clean breaks” and I<br />
would not require surgery, it would<br />
be 3 months before I could walk and<br />
probably 12 months before I could<br />
jump. Four weeks later they sent me<br />
home, and 5 weeks later I walked back<br />
into the hospital (with the assistance of<br />
a walking stick) and got my final scan<br />
that showed I had healed. I was sent<br />
to a rehabilitation clinic for 3 weeks,<br />
where, although we weren't allowed<br />
out for more than just walks in the<br />
nearby park and town centre, I snuck<br />
off and went skiing one weekend, and<br />
was sure to grab my parachute to<br />
pack it ready for my release. The day I<br />
checked out, I called my mates and met<br />
them at one of our local cliffs. No stops<br />
for lunch, fuel, anything… I needed to<br />
prove to myself I could still do it!<br />
Standing on that edge again, fresh from<br />
multiple fractures was like my first<br />
jump all over again and I didn’t slow<br />
down… Au contraire…… I packed my<br />
toys and my mate joined me on a<br />
road trip for my last 4 days in Europe,<br />
before I had to fly out to start a new<br />
work contract in Azerbaijan. We drove<br />
from Austria to Slovenia and Croatia,<br />
jumping and paragliding. Then upon<br />
landing in Azerbaijan on the fifth<br />
day, the weather was perfect and my<br />
boss’s apartment was looking right at a<br />
building with a 75 metre crane above<br />
a football field. Time to get cracking!<br />
5 days, 5 jumps, 2 paragliding flights,<br />
4 countries, 2 continents! Talk about<br />
getting straight back on the horse!<br />
I think base jumping is a very, very<br />
positive sport and should be recognised<br />
for the valour and balls of steel you<br />
have! What you do is inspirational.<br />
Have you any plans to push this<br />
forward as a sport and offer education<br />
on your training/preparation, etc. Do<br />
you hold any workshops or seminars?<br />
I don’t think I will find myself in the position<br />
of offering a course or workshop. But if I<br />
meet someone who is capable of learning<br />
and is prepared to invest the required<br />
effort, I may mentor that person. I prefer<br />
old school - if he/she has paid me zero<br />
money to learn, and I feel for any reason<br />
that their continued practising of the sport<br />
will endanger themselves, someone else,<br />
or the sport’s reputation, then I am under<br />
no obligation to continue their training,<br />
morally or otherwise. Seminars, possibly,<br />
but they would be more focused on a<br />
positive lifestyle, and changing the way we<br />
work, live, travel, eat, think, etc. rather than<br />
just about jumping. Occasionally, when I<br />
work as an English teacher, in Austria, I talk<br />
with the children about sports and getting<br />
past fear, thinking/living outside the box<br />
and expanding their horizons. I hope I<br />
have had some kind of impact on them,<br />
and therefore the next generation.<br />
PHOTOGRAPH BY: Brett Kistler - http://www.clearviewstudios.com/<br />
ISSUE 5 VOLUME 1 Page 20
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Another angle I want to throw at you<br />
- do you think BASE jumping would<br />
help with people with lower serotonin<br />
levels i.e. people who suffer with<br />
depression, anxiety etc. (I personally<br />
think it would, but that’s my opinion.)<br />
There have been a couple of wellknown<br />
BASE jumpers who use that<br />
story to help them in their media<br />
presence, ”I am depressed, so I’m not<br />
afraid to die, but through BASE<br />
jumping I learned to live again….”<br />
I’m afraid Idon’t know enough about<br />
depression other than, maybe I had<br />
it when I was younger, but instead of<br />
wallowing in it, or taking medication,<br />
or going to a “psychotherapist”, I<br />
changed my life and lifestyle, so that I<br />
enjoyed it very much.<br />
Fear keeps us alive, and I worry that<br />
if a person is seriously depressed,<br />
then maybe they are missing a key<br />
ingredient to the practising of the<br />
sport. I also believe that no one person<br />
or thing can make us happy. If we are<br />
single and sad, then a girlfriend will<br />
not make us happy. We just need to<br />
change our perspective. Just as if you<br />
are suicidal, throwing yourself off a<br />
cliff and surviving will not cure you. If<br />
people are looking for a pill or a quick<br />
fix to their problems… I don’t believe<br />
it exists, otherwise we would all be<br />
young, beautiful and so happy….yet<br />
probably so lazy and unappreciative<br />
because we’d found the fountain of<br />
youth/happiness and you can buy<br />
it online for just 5 easy payments of<br />
9.99. Having said that, any form of<br />
sport/movement, Yoga etc. releases<br />
endorphins that do indeed make life<br />
easier/happier, so sure I guess it could<br />
help, just maybe in combination with<br />
other things.<br />
Anxiety, well I believe that what is<br />
seen as “the norm” today and the<br />
way we live, certainly does little to<br />
discourage such. Conversing with<br />
people using our voice instead of a<br />
mobile phone, travelling personally<br />
instead of learning about the world<br />
through the television, participating<br />
in sports instead of playing “Wii” etc.<br />
is certainly a better first step than<br />
throwing yourself off a building…..<br />
repeatedly.<br />
You are very highly regarded in the<br />
community of BASE jumpers and wing<br />
suitors around the world, you’re like<br />
one big family! Do you guys meet up<br />
and jump together?<br />
Every year more and more BASE<br />
jumping events crop up around the<br />
world, so at these gatherings we will<br />
sometimes meet new friends, catch up<br />
with old friends. Many BASE jumpers<br />
also travel regularly, so before going<br />
to a new city, country or location we<br />
will reach out to the “local” jumpers.<br />
It’s great showing a guest around your<br />
stomping ground and vice versa.<br />
Do you do any tricks when jumping?<br />
I like doing aerials and unusual jumps<br />
with a packed and unpacked parachute.<br />
As described above, a gainer is jumping<br />
forward but rotating backwards, then<br />
there are front flips, floaters – jumping<br />
backwards from the exit so you’re looking<br />
at what you just jumped from (best done<br />
from a bridge or an antenna with a lot<br />
of wind), but my favourite is definitely a<br />
barrel roll. Jumping forward and rotating<br />
sideways, jumping with skis etc.<br />
Are there any do’s and don’ts?<br />
Do– Seek some form of guidance. A<br />
teacher or a mentor!<br />
Don’t – Teach yourself!!<br />
Anyone thinking about starting BASE,<br />
read and learn as much as you can.<br />
There is a plethora of information on<br />
the internet, and “The Great Book of<br />
BASE” is a great source of knowledge.<br />
Also, read the “BASE fatality list” found<br />
on the internet and really think long<br />
and hard if you truly want to learn<br />
- this sport is very unforgiving. If you<br />
are a clumsy person, or think that you<br />
are plagued with bad luck… take up<br />
bowling. Whatever you do, do not think<br />
you can just figure it out, or teach<br />
yourself. There is no need to, and as<br />
I said... Unforgiving!!! I have heard<br />
people say “I don’t care, I’m not afraid<br />
to die, I’m afraid to not really live!”<br />
and when someone like that hurts<br />
themselves or dies, the rest of us are<br />
perceived as reckless, and the few<br />
areas where our sport is accepted and<br />
sometimes even supported, become<br />
endangered of being shut down.<br />
PHOTOGRAPH BY ‘Leonid Plotnikov’<br />
ISSUE 5 VOLUME 1 Page 21
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PHOTOGRAPH BY ‘Saaral Grey’<br />
Does the jump effect<br />
your breathing i.e. with<br />
the air rushing up<br />
quickly? Do you have any<br />
techniques to counteract this or<br />
do you go with the flow?<br />
A lot of people unknowingly<br />
hold their breath on a jump, just<br />
as in extremely stressful situations.<br />
I am no different. Before jumping, I<br />
like to take a few deep breaths and<br />
with some focus and controlled<br />
breathing methods - get as much<br />
oxygen in my system as possible.<br />
Lastly, where is the most epic place<br />
you have jumped? What are your<br />
plans for the future?<br />
All jumps are unique and have their<br />
special memories that came with them.<br />
But any one of my world records have<br />
definitely become something to tell the<br />
grandkids. First jumps from the world’s<br />
tallest Jesus statue in Bolivia, world’s<br />
tallest statue of Genghis Khan, world’s<br />
tallest wooden tower, or 1st jump from<br />
a mosque in Istanbul, Turkey’s 1st cave<br />
jump, etc. I would love to continue<br />
touring and jump from many more of<br />
the world’s biggest statues and unusual<br />
objects (there is now a taller Jesus statue<br />
in Poland, if you include his crown). But<br />
for now I want to concentrate on my<br />
new concept “BASE Jumpers Without<br />
Borders”. Using our sport for the greater<br />
good. Ok, so we’re not doctors, but<br />
entertainment for people, such as<br />
terminally ill children, etc. would<br />
just be a small part of it. This<br />
year we will be part of some<br />
BASE jumping events in various<br />
countries worldwide that will use<br />
money raised to support good causes<br />
in the areas where they are held. Such<br />
as an elephant orphanage in Sri Lanka,<br />
or people with muscle degenerative<br />
diseases in Germany. The great thing<br />
about BASE jumpers is that we tend to<br />
organise our lives to give us as much<br />
free time as possible for our sport, and<br />
I believe that given more opportunities<br />
would also invest some time to help<br />
make the world a better place. A very<br />
common expression amongst BASE<br />
jumpers is “Leave no traces….except<br />
footprints.” I’d like to think we can apply<br />
that to the world, and even better, leave<br />
it behind in a better state than we<br />
found it in.<br />
FINAL WORD<br />
I don’t expect the world to ever fully<br />
accept what we do, but I hope for an<br />
understanding. Don’t condemn us, we’re<br />
not criminals, much less bad people.<br />
We have such a wonderful opportunity<br />
in this life, in this time, to truly live<br />
and enjoy the short precious time we<br />
have on this planet. Yesterday is history,<br />
tomorrow is a mystery, today is a gift,<br />
that is why it is called the present.<br />
Website: Camtracey.com<br />
https://www.facebook.com/basejumperswithoutborders<br />
https://www.youtube.com/channel/UC9MEsTH-2mz2HwsB84LOMwA/videos<br />
PHOTOGRAPH BY ‘KAREN HARDY’<br />
ISSUE 5 VOLUME 1 Page 22
www.unconventionalathletes.com<br />
A DYNAMIC CONTRAST<br />
AND COMPARISON<br />
FROM ICE HOCKEY<br />
TO MUSIC, MUSIC<br />
TO ICE HOCKEY.<br />
Q & A WITH ICE HOCKEY<br />
PLAYER AND Musician<br />
RICK PLESTER<br />
Can you give us a background on<br />
yourself, how you got into Ice Hockey?<br />
When I was about 4 years old I started<br />
skating, some friends up the street<br />
(twin girls) played hockey every day.<br />
One day I asked to play and I was<br />
hooked on the game - still am now<br />
at fifty. I grew up in Calgary, Alberta<br />
in Canada where the sport of hockey<br />
was abundant. I played all my minor<br />
hockey in Calgary then travelled to<br />
many different cities to play Jr. hockey.<br />
By the time I was 20 I had reached the<br />
pro level. I was in and out of the game<br />
from injury and the tug-of-war I have<br />
had with music calling me. I started to<br />
play guitar while in Jr. hockey to take<br />
my mind off the game. I found if I<br />
played more guitar I played better<br />
hockey. I started playing guitar about<br />
10 hrs a day and my concentration in<br />
the nets as a goaltender was<br />
impeccable. I was pushed out of the<br />
game several times through the years<br />
but seem to always find a way back<br />
in. Now at 50 it is no different, I think<br />
I retired 3 times now but the phone<br />
keeps ringing and I am grateful to be<br />
able to suit up in one ofthe best<br />
hockey leagues in the world<br />
- the AHL.<br />
What motivates you and are you<br />
involved in any competitions?<br />
I get motivated by many things. First the<br />
love for what I do in both my hockey and<br />
music career itself. I love to study, learn<br />
all I can and see what fits best for me.<br />
People inspire me, too many to list but<br />
a few would be Arnold Schwarzenegger,<br />
Jimi Hendrix, Elvis, Johnny Cash, Carey<br />
Price, Dr. Joe Vitale, Dr Kevin Morin<br />
etc. As for competition I compete<br />
against myself every day. I am not really<br />
interested in being better than someone<br />
else, I am interested in being the best<br />
I can be because that does not limit<br />
me and it's so much fun to see the<br />
ISSUE 5 VOLUME 1 Page 23
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growth. When I do run up on someone<br />
really good at something I see it as<br />
education. At that point we have a<br />
decision, learn something and get<br />
excited about self-improvements or<br />
jealousy, which never amounts to<br />
anything positive. Ultimately motivation<br />
comes from oneself.<br />
Tell us about any struggles you have<br />
had pre training, if any, and how<br />
you have adapted to your sport, this<br />
couldbe health related injury etc?<br />
Every day can be a struggle, uplifting<br />
or inspiring depending on one’s point<br />
of view. I have had both and they<br />
are one of the same. I have noticed<br />
though when I struggle I need an<br />
attitude adjustment! About 7 years<br />
ago I lost everything I had made my<br />
whole life due to illness, my house<br />
in Los Angeles grew toxic mold and<br />
almost did me in. While I was healing<br />
from things that they said would<br />
always be with me and regaining<br />
strength relearning simple day to day<br />
tasks I realised this was my greatest<br />
gift! The gift changed my life. I started<br />
to see what I had, not what I didn't<br />
have and then it multiplied, all of<br />
it, tangibles, abilities, relationships,<br />
career etc. I understand this more<br />
than ever today and partly why I feel<br />
younger at 50 than I was at 35.<br />
What’s the hardest match you had?<br />
And do you train your mind-set for<br />
such a hard game?<br />
So hard to answer after all the years,<br />
it’s like a blur. I try to live in the now<br />
not too much in the past or future so<br />
I am focused on the day mostly. Mindset<br />
is key! Like I said being in the now.<br />
When I look to the future I see<br />
myself only doing my achieved goal<br />
the end result, the successes, the<br />
love, the fun! Sometime I do use the<br />
past to motivate me no matter the<br />
experience; failure brings education<br />
also a win brings education both<br />
are useful, but one cannot live there<br />
too long or the now creeps by you<br />
leaving you out of focus, which alters<br />
your reality, usually away from your<br />
visions.<br />
How often do/did you have to train to<br />
keep yourself on top of the game?<br />
I try to be active every day. There are<br />
times when I am on the ice a couple<br />
hours a day like my earlier days. I feel<br />
better doing something every day if on<br />
stage or in the net, or at home. One<br />
day I might jog, one day maybe run<br />
stairs in a hotel or I might just study<br />
myself, practicing smart is key. I use<br />
the same techniques for music and<br />
hockey. I visualise myself stopping all<br />
the pucks, if one goes in I start over till<br />
perfection, same goes for on stage<br />
performing. I believe visualisation is<br />
the single most important thing one<br />
can do, our body and our entire life<br />
follow our mind; we become what<br />
we think. We must choose our<br />
thoughts carefully!<br />
Do you ever fear you might hurt yourself<br />
doing the crazy sport of Ice Hockey? It<br />
looks to be a very aggressive game?<br />
How exhausting is it? Which body parts<br />
do you use mostly?<br />
No I am too excited to be out there to<br />
PLEASE LET ME TELL YOU I WOULD<br />
NOT BE HERE NOW IF I DID NOT<br />
CHANGE MY DIET!!!<br />
ISSUE 5 VOLUME 1 Page 24
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have fear! I give all I have every time<br />
at every concert so I have nothing left<br />
at the end of it all. In hockey most the<br />
time you play hurt, being a hockey<br />
goalie even more so! I bet most the<br />
time us goalies play at about 75%<br />
healthy, you're always bruised, sore,<br />
tired and have a pulled muscle of<br />
some sort. This is normal and it’s<br />
still so much fun you can’t stop!<br />
How do you keep yourself in shape, or<br />
do you follow a special diet or both?<br />
I think being active and healing are a<br />
balancing act but the more active the<br />
better in general for me, so everyday<br />
activity keeps my mind cleaner. I view<br />
diet like a car - bad fuels won’t get<br />
you very far. When I was healing from<br />
the mold experience I learned much<br />
about my body and food. Please let<br />
me tell you, I would not be here if I<br />
didn't change my diet!!! I healed my<br />
body from the impossible I was told.<br />
How you ask? Are you ready? Do YOU<br />
have the discipline? ZERO SUGAR,<br />
ZERO WHEAT, ZERO DAIRY. I replaced<br />
wheat with brown rice for carbs.<br />
Natural sugar is ok (fruits, veggies). I<br />
intake a very large amount of greens<br />
and stay away from man-made<br />
anything. I believe if you can do this<br />
without 1 interruption for 6 months,<br />
your life and health will improve. You<br />
will think clearer and perhaps cure or<br />
heal any disease and shed 10 years<br />
off your age. If you fall off even one<br />
time though, it sets you back to<br />
the beginning and you start over,<br />
it’s hard to do. I fall on and off, but<br />
generally on.<br />
Where’s your favourite place to train, do<br />
you prefer indoors or outdoor training<br />
or both?<br />
I love the ice that’s mostly where I train<br />
but the beauty of this earth is always<br />
appetising to get into and work out.<br />
What is your favorite training method<br />
of all time and what part on your body<br />
do you like to work most? Can you tell<br />
us about any unusual training methods<br />
you do and what they are for?<br />
I believe flexibility is the key to<br />
longevity. I have studied cats and found<br />
many things we should note. They<br />
always stretch when they get up,<br />
move, stand, run etc they are very<br />
quick and live to an old age! I started<br />
this many years ago and it seems to<br />
have really helped me, as at 50 I can<br />
still do over splits (see pic), as a<br />
goaltender speed is everything. I train<br />
more for speed and durability than<br />
strength. My power comes from<br />
speed and I still feel like a cat!<br />
What do you foresee for your future?<br />
What are your goals? What are you<br />
doing next?<br />
That is a very good question. I do<br />
visualise everyday being the oldest<br />
man in the NHL and winning the cup<br />
but more so music-related ventures. I<br />
am in plans for a world tour with a new<br />
solo record out later this year. I for sure<br />
will focus on what makes me happy,<br />
my boundaries and inspirations. I love<br />
to give back and inspire, like I have<br />
been inspired.<br />
I visualise myself stopping all the pucks<br />
if one goes in I START over till PERFECTION,<br />
same goes FOR on STAGE PERFORMING.<br />
ISSUE 5 VOLUME 1 Page 25
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You have transitioned into music the<br />
absolute opposite of Ice Hockey. Can<br />
you tell us more?<br />
Interestingly it’s all the same to me<br />
because I have done both for so long<br />
and I use the same self-improvement<br />
techniques for both. The activity is very<br />
different but the mind is one in the same.<br />
Regarding mind-set, can you elaborate<br />
on how the body follows the mind<br />
in theory or application? I am very<br />
interested.<br />
I have some interesting hobbies. I<br />
study myself and I study quantum<br />
physics concepts. I study great<br />
people. The one thing I believe is<br />
how the mind shapes our universe.<br />
This is a very complicated topic;<br />
we could spend a year on this topic<br />
alone. In simple terms for me, we<br />
are what we think. Thought becomes<br />
things and the impossible has been<br />
proven by those who fail to see<br />
those impossibilities. We make our<br />
own movie and it’s perfect, then we<br />
get programmed with stuff, then the<br />
movie turns sometimes into a horror<br />
flick, then we change the channel and<br />
the same horror flick filled with drama<br />
and all the negative beliefs play on<br />
that channel too. Hopefully one day<br />
you realise you don’t need a TV!<br />
Can you tell us about the selfimprovement<br />
techniques you do?<br />
If it feels good, I follow it if it<br />
excites me, I follow it. I focus on<br />
what I do well and expand it, l don’t<br />
waste time on what I don’t do well.<br />
There is way too much of that and it<br />
will only hold you down.<br />
Thank you Rick Plester for an awesome Q and A written from the heart with your valuable knowledge and experience.<br />
You can find Rick at the following Link: www.rickplester.com
www.unconventionalathletes.com<br />
BEATING ILLNESS WITH<br />
UNCONVENTIONAL TRAINING<br />
BENDING METAL, ODD OBJECT LIFTING AND CLIMBING TREES - THE LIST GOES ON!<br />
GARY HODGES’ INSPIRATIONAL STORY AND RECIPE FOR STRENGTH, SUCCESS AND PERSERVERANCE!<br />
ISSUE 5 VOLUME 1 Page 27
www.unconventionalathletes.com<br />
THE FIRST APPLICATION OF<br />
UNCONVENTIONAL!<br />
My interest in training first started<br />
when my dad took me to Karate<br />
lessons. Being a small kid, I felt that I<br />
had to try harder than everyone else<br />
during our sparring sessions and this<br />
pushed me to get stronger and faster.<br />
It must’ve been around the age of 10<br />
when I began doing push ups and<br />
challenging my friends to climb trees<br />
and race up hills etc. My training at<br />
first was very erratic and I followed<br />
lots of different random advice from<br />
magazines and other media sources,<br />
never actually sticking to one method.<br />
Despite my lack of knowledge I<br />
managed to put on a lot of muscle in<br />
a very small space of time, with very<br />
little body fat. I remember my first time<br />
in the gym, I started at one end of the<br />
machines and worked my way through<br />
every one of them, it must’ve took me<br />
about 2 hours to complete it. I did this<br />
for a few months, and although it was<br />
completely erratic and lacked sense, it<br />
worked. I put on about 34lbs due to the<br />
sheer amount of food that I consumed.<br />
MOTIVATION!<br />
The thing that motivates me the most<br />
is the feeling of overcoming all of my<br />
health challenges and keeping up with<br />
people twice the size of me. Talking to<br />
like-minded people and sharing ideas<br />
has been a great help too. I think it<br />
would be counterproductive if you let<br />
your ego stand in the way of asking<br />
questions and learning from others.<br />
Even someone highly experienced can<br />
learn simple nuances that can help<br />
push their training to new levels.<br />
BREAKING THE VICIOUS CIRCLE!<br />
I think my health has been the biggest<br />
obstacle in my training so far and many<br />
times I have considered throwing in the<br />
towel entirely. I must’ve been around<br />
20 years old when my health started<br />
to decline quickly. I had been training<br />
in the gym for quite a few years at that<br />
point and I had put on quite a bit of<br />
mass in the process. Without going<br />
into too much detail in case you are<br />
eating your dinner, I had to be rushed<br />
to the hospital with serious bowel<br />
trouble. After spending time in the<br />
hospital they had discovered that I had<br />
Ulcerative Colitis which is basically<br />
ulcers in the intestines. I had no idea<br />
what this was and quickly dived on<br />
the Internet and read various articles<br />
like a madman to try to get clued up<br />
on this rather crippling affliction.<br />
Before I contracted Ulcerative Colitis<br />
I weighed over 140lbs, which doesn’t<br />
sound a lot, but I am only 5ft3 and had<br />
very low body fat. I quickly lost all of<br />
my hard-earned gains and lost over<br />
30lbs in just a few months. Years of<br />
work erased in barely no time at all, it<br />
was very disheartening. I was unable<br />
to eat, and every time I did – it would<br />
do more damage. It took around eight<br />
years of careful studying, and trying<br />
different medication to finally get it<br />
under control. I came to realise that the<br />
medications had done more damage<br />
than good, and the worst part was<br />
coming to realise that the prednisolone<br />
that I had been taking had undesired<br />
effects on my bone density. I found a<br />
great book called “Breaking the Vicious<br />
Cycle” which was the catalyst in my<br />
success against Ulcerative Colitis. I<br />
removed all grains, and practically all<br />
carbohydrates and things started to<br />
improve in no time at all. Although<br />
there were improvements, things still<br />
weren’t right and I learnt to adapt the<br />
I train outside mostly; lifting logs, kegs and<br />
sandbags and anything else that I find awkward<br />
to put over my head.<br />
ISSUE 5 VOLUME 1 Page 28
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diet and improve it by removing omega<br />
6 from the new diet which I found to<br />
make things a lot worse. In no time at<br />
all on my new diet I noticed dramatic<br />
changes and went back to the doctors.<br />
They told me that there were no more<br />
signs of the disease and tried to claim<br />
that their methods and medication<br />
was the reason for this (which I hadn’t<br />
even been following). I think if I had<br />
stayed on the medication and followed<br />
their guidelines, I would still be<br />
suffering from Ulcerative Colitis to this<br />
day. Soon after things got back on track<br />
and my bowel health was practically<br />
100%, I got very ill again, but this<br />
time much worse. It was after a day of<br />
heavy deadlifting, the following day I<br />
felt strange. Not just tired, but as if my<br />
whole body had stopped functioning, I<br />
couldn’t even close my hands and just<br />
laid on the floor. It takes a lot to put<br />
me out of action, but I had come to<br />
discover that this nemesis was called<br />
Myalgic Encephalomyelitis. I have been<br />
suffering from this for about five years<br />
now and it means that some days I can<br />
do superhuman feats of strength, and<br />
other days I can’t even walk upstairs<br />
or even have the energy to shower. I<br />
have managed to adapt my training<br />
by removing a lot of the demanding<br />
exercises such as max effort deadlifts<br />
etc. Part of me knows that I shouldn’t<br />
train heavy at all as it could be doing<br />
permanent damage to my organs<br />
which are starved of fuel (ATP) but<br />
training has now become something<br />
I couldn’t live without. My brain has<br />
been affected badly and most of my<br />
memories have been taken from me,<br />
I suffer from severe concentration<br />
issues. I can be put to the ground<br />
merely by being around bright lights<br />
or if someone walks past me wearing<br />
strong aftershave or perfume. Still, I<br />
persevere and here I am today. I may<br />
not be the strongest in some areas of<br />
strength training, but my feats speak<br />
for themselves, especially when you<br />
consider the damaged tools that I<br />
am working with. I will beat Myalgic<br />
Encephalomyelitis one day, but for<br />
now it seems that it will be coming<br />
along for the ride – I hope it enjoys our<br />
journey to greatness.<br />
COLLECTIVE INTEREST<br />
A lot of my training is broadcasted<br />
on Facebook amongst friends who<br />
are interested in the same style of<br />
training as me; bending nails, tearing<br />
cards and doing odd and interesting<br />
feats of strength. Due to the lack of<br />
consistency in my health and ability<br />
and general confidence issues, I have<br />
never fully broadcasted my feats to a<br />
large audience.<br />
2 FINGERS AND A SLEDGEHAMMER!<br />
Probably the toughest feat I have done<br />
is the feat where I hang from two<br />
fingers from a pull up bar while resting<br />
a large water bottle on my lap, and then<br />
levering a sledgehammer to my nose.<br />
I have recorded my practice attempt<br />
which was much less demanding, and<br />
will be soon posting a video of me<br />
doing the main feat with much heavier<br />
weights. Who knows, one day I may try<br />
to perform this while hanging just from<br />
my pinky finger? I have also pulled off<br />
a one arm, thumb-only set of push ups<br />
which I am fairly proud of. I would love<br />
to be able to perform push-ups on just<br />
my pinky fingers, but I feel that this is a<br />
long term goal as I have never seen it<br />
performed before.<br />
ODD OBJECT APPLICATIONS!<br />
I lift rocks, sandbags, kegs, trees and<br />
anything else I can find which is a<br />
challenge. I train my grip every day<br />
with various different movements,<br />
and I also train fairly heavy once a day<br />
before I start eating my first meal to<br />
make good use of the nutrients.<br />
PUSHING BOUNDARIES<br />
Although I never do anything that<br />
could endanger my life, there is a<br />
certain element of danger to a lot of<br />
my training. I feel like it makes the feat<br />
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I found a great book called “Breaking the Vicious Cycle”<br />
which was the catalyst in my success<br />
against Ulcerative Colitis.<br />
more entertaining and unique, and in<br />
the future I hope to keep pushing the<br />
boundaries and adding new twists to<br />
some common feats of strength.<br />
EAT FOR FUEL!<br />
I have always been interested in<br />
nutrition and keeping myself in shape,<br />
but that didn’t really fully emerge<br />
until I was forced to take good care<br />
of my eating habits due to having<br />
Ulcerative Colitis. I tried many diets<br />
before I found the one that worked<br />
for me, and that is a diet which limits<br />
grains of all types and anything<br />
processed. Since my illness, I have<br />
been completely dedicated on eating<br />
for fuel, and not eating for enjoyment<br />
and this has become a lot easier over<br />
time and allows me to focus more on<br />
my training. I also fast all morning and<br />
afternoon and only eat two large meals<br />
between 6pm- 8pm each day, the first<br />
meal comes after heavy training and<br />
contains carbohydrates, mainly in the<br />
form of potatoes or sweet potatoes.<br />
The second “phase” of my eating is<br />
strictly fat and protein as I believe<br />
carbohydrates should only be used to<br />
refuel the expended glycogen.<br />
USING NATURE!<br />
I train outside mostly; lifting logs, kegs<br />
and sandbags and anything else that<br />
I find awkward to put over my head.<br />
This is where I do the heavy stuff.<br />
At home though I have developed a<br />
few homemade pieces of equipment<br />
to challenge my grip which I use<br />
religiously.<br />
My favourite training method would<br />
definitely revolve around the training<br />
of my hands and forearms. Currently<br />
I do not aim to work one particular<br />
muscle group as I am not interested<br />
in gaining size as I believe it would<br />
hinder some of my feats. My favourite<br />
exercise however would be pull ups,<br />
normally with some kind of variation,<br />
such as pull ups on just my little<br />
fingers etc. I have trained many hours<br />
in a playground, utilising the swings<br />
for ab roll outs and the frames for pull<br />
ups and dips. If you open your mind,<br />
you aren’t restricted to conventional<br />
exercises and can challenge yourself<br />
in many different ways.<br />
CONSISTENCY IS THE KEY!<br />
I think the key to my strength has<br />
been consistency of workouts and the<br />
way I constantly change and adapt<br />
my training. I am never happy with<br />
my methods and continuously seek to<br />
improve them. I like to hit my muscles,<br />
bones and tendons with many different,<br />
often unique ways. There are a few<br />
exercises which almost everybody<br />
performs, but to truly see results you<br />
need to make the basic exercises far<br />
more challenging. Why train just your<br />
chest with push ups, when you can<br />
also work your grip and finger strength<br />
by performing them on just the tips of<br />
your fingers? Why do pull ups with a<br />
comfortable bar when you hang from<br />
a pinch block or a towel? One-handed<br />
versions are always going to be<br />
superior due to involving the oblique’s<br />
and other stabilising muscles.<br />
BEATING ILLNESS WITH<br />
UNCOVENTIONAL!<br />
I think my main goal is to continue<br />
to get stronger while conquering all<br />
of my health complaints. All of the<br />
odds were against me in this journey<br />
mentally and physically, but I seem to<br />
keep pushing my limits and breaking<br />
down the walls. I will keep aiming to<br />
inspire and entertain people with my<br />
wacky feats of strength and my power<br />
to thrive in unfavourable conditions.<br />
I am hoping to put together an eBook<br />
which lists all of my unique exercises.<br />
Although some of them may seem<br />
outlandish, they have been very<br />
effective and enjoyable.<br />
A very inspirational article by Gary<br />
Hodges; a true unconventional athlete<br />
beating the odds with his own<br />
training, simply amazing!! If you want<br />
to ask any advice or talk to Gary about<br />
training advice please find him on the<br />
link below!<br />
FACEBOOK: https://www.facebook.com/max.power.758737?fref=ts<br />
ISSUE 5 VOLUME 1 Page 30
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THE ULTIMATE BONDING EXPERIENCE<br />
EXPOSED TO RISKS BUT STAYING FOCUSED TOGETHER<br />
WING-SUITERS EWA KALISIEWICZ AND TIM HOWELL SHARE THEIR<br />
PASSION OF FLYING AND THEIR RELATIONSHIP!!<br />
Can you give us a brief background on yourselves how<br />
you met and how you both got into Wing-suiting?!<br />
Tim: After finishing my A-levels, I was on a mission<br />
to leave the U.K. and venture further abroad.<br />
Just after my 18th birthday I moved to South<br />
Africa where I gained the necessary skills and<br />
qualifications to work in the Kruger Park as a guide,<br />
driving and walking clients among the Big 5.<br />
This came to an end after visa troubles and I<br />
found himself back in the U.K. Joining the Royal<br />
Marines provided the next challenge. Being<br />
a Royal Marine Commando has pushed me to<br />
create a mental and physical robustness that<br />
has helped me progress with sports outside of<br />
work, where I focus on climbing, mountaineering,<br />
and wing-suit BASE jumping.<br />
Wing-suiting was a natural progression in skydiving<br />
for me, Ewa and I actually met in Spain when I was<br />
gaining experience in a new wingsuit before my<br />
first wingsuit BASE jump.<br />
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Ewa: Unlike Tim, whose life is very<br />
adventurous as a whole, I lead<br />
quite a “normal” life. After university<br />
graduation from Aviation Management<br />
studies, I moved from Poland to Spain<br />
where could practice wingsuit flying<br />
as much as I wanted to – considering<br />
weather conditions, allowing jumping<br />
season to last nearly the whole year<br />
round! For work, I manage projects for<br />
the airlines industry and spend my free<br />
time outdoors or flying. Sports and<br />
fitness were always a great part of my<br />
life. To me, the main benefit of being<br />
fit is not to look better, but to perform<br />
better, to achieve more in sports I do for<br />
fun, to be more efficient and capable of<br />
more, to push my own limits constantly.<br />
Especially when having Tim by my side<br />
(laughs Ewa).<br />
For me, wingsuit flying is the purest<br />
human flight, when you’re not<br />
separated from the air with any<br />
machine. It’s your own body dressed in<br />
a suit, which is flying!<br />
Individually how long have you been<br />
Wing suiting and how long have you<br />
been doing it together?<br />
Ewa: I started wingsuit flying a couple<br />
of years ago, accomplishing to date<br />
over 600 wingsuit jumps, mainly in<br />
skydiving environments. Wingsuit<br />
BASE jumping was on the radar for a<br />
long time, coincidently we met at the<br />
time when were both ready to transfer<br />
skills and experience from skydive to<br />
BASE wingsuiting. We started this<br />
new chapter together! We’ve journeyed<br />
on the steep learning curve together<br />
which has been really interesting<br />
complimenting each other’s skills.<br />
Where have you both jumped in the<br />
world?<br />
Tim: I’ve BASE jumped in 12 countries<br />
now from Morocco, USA, South Africa<br />
and Bulgaria to name a few.<br />
Ewa: And particularly for wingsuiting<br />
BASE, we’ve been so far flying in Italy,<br />
France, Switzerland and USA. The more<br />
we jump and train, the more of new<br />
locations are opening. Getting back<br />
from one trip, we’re already planning<br />
the next one!<br />
How do you roughly calculate if the route<br />
is appropriate for a jump?<br />
Tim: Heights and distances are<br />
calculated and from these we can<br />
judge weather we are able to do the<br />
jump. Taking also into account the<br />
flying performance we’re getting at<br />
the moment e.g. how fast we can start<br />
flying the suit from the moment of<br />
leaving the cliff, what distance and<br />
what speed we can cover.<br />
Do you both know how fast you are<br />
going?<br />
Ewa: There are electronics that can<br />
measure those parameters, but we<br />
hardly ever use those. We know roughly<br />
the speed and covered distance,<br />
considering mainly the size/type of<br />
the wingsuit, together with the flight<br />
objective. In some occasions we focus<br />
on speed and distance, some others on<br />
more dynamic (artistic) flying together<br />
performing flying on the back, holding<br />
hands in flight, doing various acrobatic<br />
moves etc.<br />
Is your aim to get as close to the floor as<br />
possible?<br />
Ewa: For sure not mine! (laughs Ewa).<br />
Flying close to the ground, cliffs, trees<br />
and other objects is called “proximity<br />
flying”. A discipline that requires not<br />
only precise flying skills, but also<br />
mental strength and capacity to take a<br />
greater, calculated risk. Tim is the one<br />
approaching the cliff in flight closer<br />
than me. For now, I’m happy to follow<br />
him with the camera capturing his<br />
achievement on the video, but keeping<br />
safe(ish) distance from the cliff myself.<br />
Proximity flying can be (and probably<br />
will be) a natural progression that will<br />
come with time and practice. Since we<br />
both aim to enjoy the sport doing our<br />
best to avoid injuries and fatality.<br />
Tim: It definitely adds more excitement<br />
to a jump. The aim isn’t to get as close<br />
as possible, after all getting too close<br />
to the wall at 120mph won’t end<br />
well…<br />
What does it feel like to fly together?????<br />
Ewa: Flying with people is definitely<br />
more fun than cruising alone, I’d<br />
say. And flying with your partner is<br />
naturally even better: not only it’s<br />
another bonding experience, but also<br />
allows us to spend more time together<br />
and to avoid arguments on how and<br />
where we spend our time off!<br />
Do you both get nervous before you jump<br />
who’s the twitchy one if there is one?<br />
Tim: I get nervous because I’m jumping<br />
with someone I care about. But<br />
normally I’m sure of the jump, I know<br />
what to expect and what I’m going to<br />
do and how to execute it. With the risk<br />
minimized and understood I can then<br />
just focus on the flight.<br />
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Ewa: That’s true! Though I must admit if<br />
any of us two is the twitchy one, that’d<br />
be me! I love Tim’s self-confidence and<br />
awareness of his skills that assures me<br />
and calms me down.<br />
Tim: I think this is one area where we<br />
compliment each other. I think<br />
rationally at the exit point, where<br />
together we think logically about what<br />
we are about to achieve, but once this is<br />
done, Ewa being the more experienced<br />
wingsuit pilot helps me understand my<br />
wingsuit flight and techniques.<br />
We saw a picture of you both holding<br />
hands before a jump, where was this? It<br />
must be great to share this experience<br />
together, do you jump often together?<br />
Tim: I absolutely love taking Ewa on<br />
our adventures. She’s very strong, both<br />
mentally and physically. Hiking for<br />
hours across mountainous terrain with<br />
a heavy pack on, I am proud of her<br />
when we reach the exit point ready<br />
to<br />
jump.<br />
Ewa: Holding hands before the jump?<br />
I guess we do, like all the couples<br />
(laughs Ewa). What you’re referring to<br />
is most probably a picture of us<br />
holding hands during the wingsuit<br />
flight, it's a bit more challenging to<br />
accomplish.<br />
Do you both do any physical training to<br />
prepare for a jump?<br />
Ewa: The jump itself doesn’t require<br />
any particular physical preparation, I’d<br />
say. However, overall fitness is a must<br />
since most of the times getting to the<br />
“exit point” (particular place we jump<br />
off) requires hours of hiking, bits of<br />
climbing.<br />
Ewa: Apart from being a wingsuit<br />
pilot, Tim's also an excellent climber,<br />
mountaineer. His level of fitness<br />
amazes me and motivates me to push<br />
myself harder, to be able to keep up<br />
with him. His mountain experience<br />
helps us both in getting to the remote<br />
places, not easily accessible.<br />
How exhausting is the jump? I guess<br />
you have to walk or run to your jump<br />
destination. Do you recce your sites<br />
first? If so, are they predestined? Can<br />
you elaborate on the mental aspect of<br />
the jump?<br />
Tim: Quite a few sites are predestined,<br />
others could be a GPS coordinate<br />
that we navigate to. The jump itself<br />
is more exhausting for the mind then<br />
the body. But the most physically tiring<br />
part is actually getting to the location.<br />
We were once on a time schedule to<br />
make a sunrise jump, after driving for<br />
13 hours, we reached the car park at<br />
3am and went straight into a 4 hour<br />
hike. When we reached the exit, 2<br />
other guys were already there having<br />
taken 6 hours to do the same.<br />
What main parts of the body are used<br />
when jumping; for example core,<br />
arms, and legs and how intense is this?<br />
Tim: People often say that flying big<br />
wingsuits is much like flying a magic<br />
carpet; in a way it flies you, and it’s<br />
not too physically taxing.<br />
Ewa: Especially with a modern<br />
wingsuit design and when flying it<br />
properly, it should not cause any major<br />
encumbrance for particular muscle<br />
groups. But once flying, you need to<br />
use nearly the whole of your body:<br />
core, arms, legs, hips, torso etc.<br />
I think Wing Suiting is an awesome<br />
positive sport and you guys are putting<br />
it on the map. It is inspirational! Have<br />
you any plans to push this forward as<br />
a sport and offer education on your<br />
training/preparation etc. Do you hold<br />
any workshops, seminars?<br />
Ewa: Wingsuit community is not as<br />
small as you may think. There are<br />
some very skilled individuals, our<br />
friends, from whom we’re learning<br />
from ourselves still! We’re learning<br />
from more experienced ones and<br />
sharing what we’ve learnt with the<br />
freshmen. As a skydiving coach, I’m<br />
also helping my “younger” colleagues<br />
to get into wingsuit flying and<br />
coach those that are just starting<br />
their wingsuit adventure.<br />
What does the adrenaline rush feel like<br />
when you jump before and after? Do<br />
you feel fear before you jump? And man<br />
how beautiful is it up there, do you smile<br />
laugh or try to talk to each other etc.?<br />
Tim: I don’t often feel fear before a<br />
jump, I think if you fear the jump you<br />
probably shouldn’t be doing it, as a<br />
mistake could be fatal. I’m focused on<br />
a wingsuit jump and don’t always get<br />
a typical “adrenaline rush”, more just<br />
super focused and ecstatic after an<br />
incredible flight. All the senses firing at<br />
once, taking everything in while<br />
being so honed in on the jump.<br />
Ewa: Answering the second part of<br />
your question, of course we smile to<br />
each other when flying. Smiles come<br />
naturally when doing what you love!<br />
But talking to one another in flight<br />
happens only in Hollywood I’m afraid!<br />
With the speed of your body around<br />
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‘Holding hands before the jump? Guess<br />
we do, like all the couples (laugh).’<br />
-Ewa<br />
150-250 km/h, it’s impossible to hear<br />
each other without under-the-helmet<br />
microphones.<br />
can be divided in some sense. I think<br />
it’s incredible no matter where I go in<br />
the world, I can always find another<br />
BASE jumper to help me find a jump.<br />
Ewa: and despite differences between<br />
BASE jumpers as individuals, at the end<br />
we’re all bonded by being involved in<br />
the same sport, exposed to similar risks.<br />
Tim: Do land safely, don’t forget to<br />
open your parachute!! (laughs)<br />
How do you slow down to land????<br />
Tim: We flare the wingsuit a little to<br />
slow down, to have a slower opening<br />
when we throw our pilot chute which<br />
in turn opens our canopy.<br />
Ewa: (laughs) I know… It’s a bit<br />
disappointing we don’t actually land<br />
the wingsuits on the ground, but use a<br />
parachute for that instead.<br />
What equipment do you use when<br />
jumping? This can include safety gear<br />
(if any). Do you pack all this yourself?<br />
Tim: Normally, each BASE jumper<br />
packs his parachute himself.<br />
Sometimes Ewa packs mine, a lot of<br />
trust there I suppose (laugh). We wear<br />
helmets and suitable footwear, and in<br />
the mountains we can fly with more<br />
safety equipment such as harnesses,<br />
whistles, water bottles, crampons and<br />
ice axes.<br />
You must be so close doing what you<br />
do, does wing suiting bring you even<br />
closer together? The community is<br />
also one big family, you all have a bond<br />
with each other and a high regard.<br />
Tim: It is a very small community but<br />
What’s it like post jump? Do you chat for<br />
hours, how long do you buzz from this, it<br />
must feel freakin' AWESOME!!!<br />
Tim: We are learning a lot from each<br />
jump, we talk about what we did,<br />
how it went, what we can change,<br />
anything to improve etc. Most of the<br />
times a wingsuit jump results in big<br />
smiles and satisfaction, as everything<br />
went perfectly as planned. Other<br />
times may be that one of us is not<br />
entirely satisfied with the flight<br />
performance and recognize it – so it's<br />
corrected on the following jump.<br />
Are there any dos and don’ts?<br />
Ewa: Tons, the list can be endless! All<br />
depends on your goals and objectives.<br />
Most common dos and don’ts would<br />
be: Do check your gear, plan the jump,<br />
and make sure your skills are adequate<br />
to the jump you’re attempting; Don’t<br />
leave anything to luck!<br />
Is there any technique you both use to<br />
stay in control of the suit and flying?<br />
Tim: Staying in control of the suit is<br />
crucial, we learn this in the skydiving<br />
environment which is a lot safer than<br />
jumping off mountains.<br />
Ewa: That would be reckless to take<br />
a wingsuit up in the mountains if you<br />
don’t have a full control over it. Mistakes<br />
done in skydive can be forgiven with<br />
no major impact, whereas you could<br />
end up in a serious incident or even a<br />
fatality in BASE environment.<br />
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‘All the senses are firing at once taking<br />
everything in while being so honed in<br />
on the jump.’ -Tim<br />
Lastly where is the most epic place you<br />
have BOTH jumped from together and<br />
individually? What are your plans for the<br />
future?<br />
Tim: One of the most incredible places<br />
we have jumped is kind of a secret,<br />
but we drove off-road for 2 hours,<br />
hiked on a compass bearing for 4km,<br />
jumped into a canyon with the sheer<br />
walls either side of us, then had to<br />
cross a raging river and climb out of<br />
the gorge for another 6km back to the<br />
car. Something I’m training for at the<br />
moment is a link up of three mountains<br />
in a day, to climb and jump them.<br />
Ewa: As for future plans, Tim is<br />
in progress of finalising his “North<br />
BASE” project where he is climbing<br />
the 6 great North faces of the Alps<br />
and wingsuiting by means of descent.<br />
Having done 2 already, I plan to join<br />
him for the wingsuit descent of<br />
the Matterhorn.<br />
http://www.t1twenty.com/north-b-a-se-project/<br />
There’s still a long list of places we<br />
want to visit together and fly over e.g.<br />
being back in USA to combine climbing<br />
and wingsuiting in magnificent scenery.<br />
Tim: For me everything I do is like a<br />
stepping stone for the next project,<br />
like building blocks that you can put<br />
together to create harder projects that<br />
require more skills and techniques.<br />
FINAL WORD<br />
Wingsuiting is definitely great fun! Looks<br />
attractive and accessible when watching<br />
YouTube videos of guys performing<br />
proximity flying only inches close to the<br />
ground, cliffs, and other objects. What<br />
it’s really like, when done properly, is<br />
months (if not years) of hard training,<br />
tons of jumps off an aircraft, coaching<br />
sessions with better fliers, maintaining<br />
general fitness and mental health<br />
to eventually transfer those skills to<br />
mountain environments. Step by step to<br />
get where we are, took a lot of time<br />
and quite decent amounts of money.<br />
Being dedicated rewards us with<br />
satisfaction and great experiences,<br />
preventing at the same time other<br />
activities and thrills that simply are<br />
out of budget or suffer by lack of time.<br />
A matter of choices and priorities.<br />
At the end, if you want something<br />
badly, you’ll achieve it; regardless of<br />
how long it takes to get there and how<br />
you’ll struggle along the way.<br />
You can see what TIM and EWA get up to by following the links below!!<br />
Tim: Twitter: @t1twenty | Instagram: @t1twenty<br />
Facebook: https://www.facebook.com/TimHowellADVNTR/ | Web: www.t1twenty.com<br />
Ewa: Facebook: www.facebook.com/ewakalisiewicz<br />
Instagram: @ewakalisiewicz<br />
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STAYING ON TOP<br />
KARATE LEGEND TOKEY HILL<br />
KEEPS RISING!!<br />
An Athletic Career of Unparalleled Impact<br />
Inspiring New Generations – Empowering the Defenseless!!<br />
by Sharon G. Jonas<br />
ISSUE 5 VOLUME 1 Page 36
www.unconventionalathletes.com<br />
When Tokey Hill took up karate at age fourteen, it wasn’t at<br />
a well-respected martial arts school like the two he runs in<br />
New York or the one in Ohio. Nor was it to acquire a skill which<br />
encourages the principles he teaches and demonstrates. As a<br />
hustling young pool player growing up in Ohio, Tokey learned<br />
karate to be able to collect his winnings from sore losers,<br />
usually guys twice his size and age.<br />
“I got slapped around… so I asked a guy with a black belt to<br />
teach me karate in exchange for me teaching him pool,”<br />
recalls Tokey. From this unlikely starting point, a love<br />
for the sport and an unprecedented athletic career followed,<br />
with a list of accomplishments so impressive and long it’s<br />
astounding that he managed them all in one lifetime.<br />
His highlights include: being the first American male to win<br />
the World WKF Championship, winning more international<br />
medals than any other karate practitioner in the U.S., being<br />
a six time AAU/USA National Karate Champ and six time<br />
All American, being named U.S. Olympic Coach of the Year,<br />
teaming up with elite athletes like Mike Tyson and Buster<br />
Douglas, teaching countless self-defense courses to law<br />
enforcement officials, corporate employees and ordinary<br />
citizens, owning and operating three highly-regarded karate<br />
schools known as “World Champion Tokey Hill Karate,” (www.<br />
TeamTokeyHill.com), developing a self-defense program for<br />
the blind and disabled and becoming an influential player in<br />
the sports promotion and entertainment world.<br />
A natural athlete, Tokey progressed quickly in karate becoming<br />
an official black belt by age nineteen. “I had an undiagnosed<br />
learning disability and karate took a negative – my abnormal<br />
ability to hyper focus – and turned it into a tool that allowed<br />
me to concentrate on what I was doing. Karate saved my life.”<br />
By age 23, Tokey’s incredible skills secured him the 1980<br />
World Championship in Shotokan Karate, making him the first<br />
American to clinch the title. It would take 23 years before<br />
another American, George Katara, won the title and when he<br />
did, it was Tokey who helped guide him to victory.<br />
While coaching is often a natural progression in an athlete’s<br />
career, Tokey’s move was hastened by a serious injury which<br />
occurred when he was at the top of his game. During an<br />
exhibition in 1983, his foot caught in a rip in the canvas<br />
ring causing him to tear his ACL. “I re-invented myself after<br />
that injury,” says Tokey. “Even today with advancements in<br />
technology, it’s still difficult to rebound to the same level<br />
after such an injury.”<br />
One of Tokey’s current positions includes being the Chairperson<br />
of the Combative Sports Festival with Arnold Classic Worldwide<br />
for Kids & Teens, the massive annual sports event started<br />
in 1989 by Arnold Schwarzenegger. Held annually in six<br />
international locations, the 2016 U.S. festival will run March<br />
4-6 in Columbus at the Ohio Expo Center. Previous years have<br />
attracted over 20,000 athletes and 77,000 spectators worldwide.<br />
(www.arnoldsportsworld.com) The combative sports festival<br />
includes numerous divisions including Kickboxing, Tae<br />
Kwon Do, Jiu Jitsu, Boxing and Kung Fu.<br />
Despite his illustrious career and ongoing participation in all<br />
aspects of the athletic world, Tokey, a 58 year-old father of five<br />
and grandfather of six, is most inclined<br />
to discuss his life’s passion – shaping<br />
the lives of others, especially at-risk<br />
youth and those most vulnerable in<br />
society.<br />
Your career is astonishing, Tokey. For all<br />
you’ve done, what do you feel are your<br />
three greatest achievements?<br />
Out of everything, what tops my list is<br />
being able to use martial arts to turn<br />
young peoples’ lives around, to be<br />
part of the next generation coming up. Instead of kids being<br />
troublemakers, they become pillars of society. We work with<br />
kids who come recommended by the courts for behavioral<br />
management. Maybe someone is borderline or had a bad<br />
upbringing or was affected by divorce. They receive a karate<br />
journal which includes writing about what they like and<br />
dislike. We reach them on their level and this initiates them<br />
turning in homework and being responsible. If their journal<br />
isn’t completed, they can’t join in the class, so it becomes<br />
very motivating. When I get positive feedback from guidance<br />
counselors who wonder how we got a kid to do school work<br />
is rewarding! There are alternate ways to education and not<br />
everyone learns the same way. We also teach them to stand<br />
up to a bully. You can’t buy confidence.<br />
It’s also very rewarding to work with kids with disabilities.<br />
I’ve taught kids in wheelchairs some moves and you should<br />
see the smiles on their faces. In reality, these kids don’t want<br />
to be seen differently. I work with two organizations. One is<br />
Karate Can Do, a unique charitable organization for people<br />
with disabilities of all kinds and Kicking the Spectrum, which<br />
is focused on autism.<br />
Third on my list is being able to coach athletes on an elite<br />
level.<br />
You were named the U.S. Olympic Committee’s Coach of<br />
the Year in 1999 based on your coaching work at the Pan<br />
American Games in Canada when 11 of your athletes won 9<br />
medals. You’ve been involved in the US coaching program for<br />
about 28 years and Director of USA Karate (the organization<br />
that the Olympic Committee empowers to be the national<br />
governing body for karate) for about 5 years.<br />
What do you think a great coach offers?<br />
The role of a coach is to implement the moves of the game<br />
so an amateur is protected. You need to create the safest<br />
possible environment during training and competition and<br />
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make sure the rules are in play. If someone did that for me, I<br />
wouldn’t have torn my ACL. Developing an athlete is a whole<br />
different animal. It’s helping an athlete develop skill sets like<br />
jumping higher or running faster.<br />
When you coach your athletes, are there some you develop<br />
as well? Or are the two brought together in most instances?<br />
When you get on a professional level, a coach is there to make<br />
sure an athlete’s environment is safe and the athlete is<br />
ready to train and compete. The United States Olympic<br />
Committee empowers and regulates the NGB or National<br />
Governing Body, which covers a lot of sports, including<br />
karate. They have a coach and a High Performance Director<br />
and they have trainers etc. I’m the Director of Coaching for<br />
USA Karate, so I work with all of the coaches that work with<br />
all of the athletes.<br />
What does your current personal workout routine involve?<br />
I work out as much as I can, about 2 hours every day.<br />
Sometimes I work with other athletes, sometimes I work by<br />
myself. Karate helps with flexibility and muscle tone. It’s a<br />
full-rounded mind and body developmental tool, so you don’t<br />
need ancillary things, not that they are bad.<br />
You mentioned the term “kime,” a fascinating, yet elusive,<br />
aspect in karate. Can you help explain what this is and how<br />
you teach it? Does it apply to other athletes?<br />
It’s the ability to take 100% of your energies and focus on<br />
a specific goal. The goal could be the same each day or<br />
something different. It’s very demanding and a hard skill set to<br />
teach. A lot of young people don’t have the skill sets to focus<br />
and they see karate as recreation rather than a developmental<br />
tool. I don’t think kime is taught too much anymore, but<br />
we continue to include it. In class, students line up and a<br />
mind-body connection is encouraged through visualization<br />
techniques and an awareness of muscle movements. When<br />
you squat, you feel your quads tighten. I call their attention<br />
to this and that’s one way I make them feel a mind-body<br />
connection. When visualizing, you get specific. You don’t just<br />
see a punch, but a punch delivered to a very specific target<br />
on the head or body. Students build awareness of how their<br />
body reacts to the mind’s commands. A command becomes<br />
rehearsed until it becomes a natural reaction.<br />
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Instead of seeing kime as a mystical thing, it’s in a sense very<br />
simple. Still, it’s the thing that separates 1% of athletes from the<br />
top 1%. But only a few do this. In a sport, a lot of athletes use the<br />
mind or the body, but not a lot use them successfully together. For<br />
example, in basketball, there’s Lebron James and Michael Jordan,<br />
the super athletes. You have to have a highly developed mindbody<br />
connection to get to this level. But kime is a skill set you can<br />
nurture and develop.<br />
What advice would you give to athletes aspiring to be the best?<br />
You are in a world where losing is a part of winning. In order to<br />
be a legitimate world champion, all the stars have to line up – it’s<br />
not just you. You are one component. There are coaches, officials,<br />
and not always does the right person win. Sometimes there are<br />
bad calls.<br />
It’s also important to seek out an education or trade. My greatest<br />
message is to remember there is life after sports.<br />
Interview with Tokey Hill by Sharon G Jonas<br />
If you are interested in what Tokey Hill has to offer or to be privy to some of his training<br />
please follow the following websites.<br />
WEBSITE: www.arnoldsportsworld.com<br />
WEBSITE: www.teamtokeyhill.com<br />
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by Sharon G Jonas<br />
REACH FOR<br />
THE STARZZ!!<br />
THE BARSTARZZ STREET CALISTHENICS<br />
APPROACH TO FITNESS<br />
“LEAD, INSPIRE, CHANGE!” –<br />
PHILOSOPHY BEHIND THE BARSTARZZ<br />
PHENOMENON<br />
A BURNING PASSION IGNITES WORLDWIDE FOLLOWING!!!<br />
At age 10, Ed Checo found inspiration<br />
by watching and emulating his older<br />
brother, a college-level football player,<br />
doing his calisthenics workout at home.<br />
Concentrating on push-ups, squats and<br />
crunches, Ed added pull-ups to this routine<br />
around age 14 after watching other kids<br />
doing them.<br />
Now the 29-year-old New York City native<br />
and founder of Barstarzz, the wildly<br />
popular street workout program, is the<br />
one everyone else watches. Through a<br />
website (www.Barstarzz.com),<br />
Facebook (over 1,000,000 Likes!),<br />
Instagram, YouTube, an online Forum<br />
and a recently added Barstarzz App,<br />
Checo and his group of about 60<br />
athletes share their dynamic calisthenics<br />
workouts performed primarily on outdoor<br />
playground equipment.<br />
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Checo uses two parks near his<br />
Washington Heights home to workout<br />
5 to 6 days a week, although he says<br />
travelling sometimes complicates his<br />
schedule. “I’ve run workshops in 20<br />
different countries and spent about 1<br />
to 2 months a year teaching in Europe,<br />
but this would take away from my<br />
training. It was taking a toll on me, so<br />
after a while it wasn’t my priority. I’d<br />
rather make less money and be more<br />
stable and be able to train.”<br />
Believing in supporting the community,<br />
Checo says he and a group of trainers<br />
rotate giving free Saturday classes. On<br />
the business end, he says Barstarzz has<br />
ads on YouTube and on their website, a<br />
web store that sells training DVD’s and<br />
resistance bands and a highly popular<br />
line of Barstarzz clothing. He also gives<br />
one-on-one training sessions for a very<br />
limited amount of clients. Although no<br />
longer seeking to run international<br />
workshops, he responds to some<br />
select invitations, saying they provide<br />
supplemental financial support.<br />
When you started Barstarzz, did<br />
you ever imagine it becoming<br />
internationally popular?<br />
I started with a small camera hoping<br />
to get some kind of publicity. I always<br />
had the intent of releasing a training<br />
manual, but I didn’t think it would blow<br />
up this big. We now have chapters in<br />
Holland, the UK, Miami, California,<br />
Mexico, Sweden, and Kuwait. There are<br />
a lot more, over 50 chapters overall.<br />
Do you ever run into people who don’t<br />
want you working out in playgrounds?<br />
That’s never been a problem.<br />
Everyone gets along and it’s a nice<br />
environment. The one playground<br />
I go to has a basketball court and<br />
pull-up bars and it’s separated from<br />
where the kids play.<br />
Are you able to remain active during<br />
the winter months?<br />
We still go to the parks in the winter.<br />
We just dress warmer. If it’s really,<br />
really cold, I use the bar set-up in my<br />
house, with a pull-up tower, a dip bar,<br />
a pull-up bar, a weight belt and vest. I<br />
had push-up grips, but mine broke.<br />
Now I’m trying to be a business<br />
entrepreneur too, so I go to the park<br />
whenever I can. Anything less than 5<br />
days a week is a bad week for me. This<br />
year I slowed down. I used to spend<br />
half of my time in Miami and half in<br />
New York.<br />
What motivates you?<br />
It’s hard to say. I motivate myself! I<br />
don’t think it’s so much of an outside<br />
source - at first it was - but now it’s just<br />
become such a habit over the years.<br />
There are just a lot of things I want to<br />
do and try.<br />
Are you still learning new things?<br />
Yes. The thing is we have such a wide<br />
variety of skills you can never be good<br />
at them all at the same time. I could<br />
spend a lot of time focusing on my<br />
planche, then neglect my legs. There<br />
are only so many hours in the day. It’s<br />
hard to master every skill. Now I’m<br />
going back to some of the skills I lost<br />
from getting older.<br />
I think I’m<br />
VERY skilled<br />
AT plyometric<br />
MOVEMENTS on<br />
the parallel bars,<br />
the ones that are<br />
explosive and<br />
DYNAMIC.<br />
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How many are in your group and are<br />
many women involved?<br />
Our group class has about 30 people<br />
and we have 2 regular women. Overall,<br />
it’s about 93% men and 7% women.<br />
You are ripped, there’s no denying it,<br />
but does it come down to bodyweight<br />
training or do you follow a special<br />
diet?<br />
More recently I’m more careful with my<br />
diet, but I have trouble with that when<br />
I travel. I’ve had a couple of crashes on<br />
my diet. I’m better eating pretty clean<br />
now. I’m a pescatarian, so I’ll eat fish<br />
and eggs, but I won’t eat chicken or<br />
beef, and I try to get a lot of veggies.<br />
What are some of the moves that you<br />
do best?<br />
The planche push-ups. I was getting<br />
really good at them back at a time<br />
when it wasn’t really that popular.<br />
I think I’m very skilled at plyometric<br />
movements on the parallel bars, the<br />
ones that are explosive and dynamic.<br />
I’ve seen people at a really high level<br />
struggle to do some of the stuff I do. I’m<br />
bigger than the average guy you see<br />
doing this sort of stuff, I’m weighing<br />
in now at 200 pounds, and usually the<br />
guys you see jumping around doing<br />
this are around 160 or less.<br />
Tell us a bit about competitions. Who<br />
arranges them? What’s involved?<br />
I’ve arranged some of the New York<br />
ones. The international competitions<br />
are hosted by the WSWCF or the<br />
World Street Workout & Calisthenics<br />
Federation. The team has done great<br />
and me personally I’ve done pretty<br />
good. I used to be really passionate<br />
about freestyle but I don’t practice as<br />
much freestyle as I used to. Freestyle<br />
is when you make up your own moves,<br />
patterns and combinations from the<br />
skill set you’ve learned. You’re judged<br />
on how well you present it. The cold<br />
weather makes it too hard to practice it.<br />
What are your plans for the future?<br />
We plan on teaching online classes on<br />
our website, Barstarzz.com. We are<br />
planning to have an online membership<br />
(for a fee) so people can sign up and<br />
see (similar to the App) an exclusive<br />
section where you can learn different<br />
workouts for the day and see your<br />
progress. This should be launching<br />
within the month.<br />
What’s your advice to beginners?<br />
I suggest exploring a lot of the free<br />
information on the internet. In addition<br />
to Barstarzz sites, Google things and read<br />
a lot of articles. Look at them all. Don’t<br />
just rely on one article. After that you<br />
might consider buying DVD’s or taking<br />
lessons. Also, take it slow and be patient.<br />
Everyone progresses at their own pace.<br />
The planche<br />
push-ups. I was<br />
GETTING really<br />
good AT them BACK<br />
AT a time when<br />
it wasn’t really<br />
THAT popular.<br />
You can catch up with Edward Checo on the following links:<br />
MAIN WEBSITE: http://barstarzz.com | FACEBOOK: https://www.facebook.com/Barstarzz<br />
YOUTUBE: https://www.youtube.com/user/OfficialBarstarzz | INSTAGRAM: https://www.instagram.com/barstarzz/?hl=en<br />
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MINDSET, STRENGTH<br />
AND EXPERIENCE<br />
FROM NON-<br />
PHYSICAL TO<br />
PHYSICAL<br />
INTRODUCING FORMER MILITARY<br />
AND LAW ENFORCEMENT OFFICER<br />
MIKE GILETTE!<br />
FROM SMALL AND WEAK TO BRAGG!<br />
As a youth, I was the quintessential nonathlete.<br />
Small and weak. I also grew up in<br />
a household where sports weren’t really<br />
acknowledged. So all through elementary<br />
school and beyond, I lived in a world in<br />
which it seemed like everyone else knew<br />
about sports and could “do” sports and<br />
I didn’t and I couldn’t. But, there was an<br />
eventual upside to all of this. Feeling weak<br />
was a horrible feeling. But, eventually, I<br />
realized weakness did not have to be a life<br />
sentence. And with sufficient desire and<br />
discipline I found that I could cure myself<br />
of it. So I did.<br />
My entry point into serious training was<br />
when I decided to join the military. I<br />
wanted to be well prepared for Basic<br />
Training and beyond. So I just started<br />
exercising, a lot. And once I was in the<br />
Army I kept on. I served in the 82d<br />
Airborne Division at Fort Bragg. Bragg is<br />
home to the Airborne, the Special Forces<br />
Training Center and Delta Force. It’s a<br />
tough place where expectations are high.<br />
I found that those kinds of expectations<br />
were something that I thrived on.<br />
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BEING READY FOR ANYTHING!<br />
As much as I hated feeling weak back<br />
when I was young, I really like feeling<br />
strong. And that feeling is something I<br />
intend to hold onto for as long as I can.<br />
So, in one sense, feeling strong motivates<br />
me. But it’s more than strength itself. I<br />
consider being strong to be a physical<br />
state as well as a mental or emotional<br />
one. And I find that I feel better mentally<br />
and emotionally when I’m training hard,<br />
pushing myself. For so much of my<br />
professional life, I became accustomed<br />
to training for various contingencies. And<br />
it is in the cultivation of that standard, of<br />
being “ready for anything” that keeps me<br />
motivated.<br />
no small part because my previous years<br />
of training had left me really beat up.<br />
So much so, I wasn’t sure if I would be<br />
able to continue training into my forties.<br />
From 2002 through 2004, my training<br />
was hit or miss. Between a crazy travel<br />
schedule and constant aches and pains, I<br />
lost a lot of ground.<br />
I often use an angled barbell, with one<br />
end resting on the floor for a variety of<br />
pressing and rotational movements. I’m<br />
also a big advocate of asymmetrically<br />
loaded movements and unilateral<br />
exercises which force the body to adapt<br />
to awkward and unstable postures. And<br />
I like to pull, push and carry objects<br />
for both strength development and<br />
conditioning purposes. Kegs, sandbags<br />
and more chains are all part of that mix.<br />
I typically train six days a week. I follow<br />
a very simple format, with an emphasis<br />
on pushing, pulling or legwork each day.<br />
I favour shorter sessions that<br />
prioritize hard work.<br />
NON PHYSICAL TO PHYSICAL!<br />
The first major training challenge was<br />
my initial transformation from a nonphysical<br />
person to a physical one. It<br />
was a strange new world, this idea of<br />
deliberately pursuing physical pain in<br />
order to change oneself. I should clarify<br />
that I’m referring to pain in the context<br />
of cultivating extreme endurance as<br />
opposed to pain for pain’s sake.<br />
The next challenge was certainly the<br />
greatest challenge I’ve ever dealt with;<br />
coming back after a catastrophic injury.<br />
In 1984 I was in a climbing accident<br />
that broke my back and my ankles. My<br />
orthopedic surgeon predicted that I<br />
would be able to walk again, but that<br />
was it. No running, no jumping out of any<br />
more airplanes. Disproving his prognosis<br />
took me nearly five years.<br />
There certainly have been some<br />
adaptations to my training over the years.<br />
During my military days, I emphasized<br />
a lot of endurance training, such as<br />
running and swimming. That mentality<br />
stayed with me during my 12 years in<br />
law enforcement. I ran a lot, got serious<br />
about the martial arts and did a lot of<br />
bodyweight training. I never wanted to<br />
be in the position of losing a suspect<br />
on a foot chase or running out of steam<br />
during a fight.<br />
After leaving law enforcement in<br />
2001, I really worked on furthering my<br />
understanding of strength training. In<br />
GYM RINGS, THE SAVIOUR OF LIFE!<br />
Most of the physical issues I just<br />
described were joint-related. I had joint<br />
pain in my wrists, elbows and shoulders.<br />
Now these pains were not new, I felt them<br />
during certain exercises going back to my<br />
twenties. But, like most guys, I ignored<br />
them. But the pain had grown worse<br />
over the years to the point where almost<br />
everything I did seemed to exacerbate<br />
the problem. Until one day in 2005 when<br />
I ordered a pair of gymnastics rings. In<br />
short, rings saved me. I found that I could<br />
do almost anything on the rings and<br />
nothing hurt. It was a revelatory period.<br />
I continue to use rings extensively, both<br />
for their versatility and the ergonomic<br />
advantages they offer. Are rings my<br />
favourite piece of training kit?<br />
Absolutely! I’m not just saying that<br />
because I “wrote the book” on ring<br />
training. (Refer to my book, "Rings of<br />
Power: The Secrets of Successful<br />
Suspension Training" for more<br />
information.)<br />
ADDITIONAL ARSENAL!<br />
In addition to rings and suspended bars,<br />
I use weight belts and chains to load<br />
my body while performing what would<br />
otherwise be bodyweight movements.<br />
RISK FACTORS!<br />
I am very cognizant of the risk factors<br />
associated with being me. My first<br />
training related injury occurred in 2011<br />
and was purely a result of my strange<br />
pain threshold. I had been teaching<br />
an armbar during a class for military<br />
personnel and allowed a big, strong<br />
serviceman to put me into a standing<br />
armbar. He secured my right arm with<br />
both of his and I was encouraging him<br />
to push harder. Each time he’d put some<br />
pressure on it, I told him to keep going. I<br />
wanted him to feel when the technique<br />
was solidly in place and I knew that once<br />
it began to hurt, I’d tap, he’d release<br />
my arm and all would be fine. But, for<br />
whatever reason, I didn’t feel any pain<br />
and assumed I could hold out a bit<br />
longer. Turns out I couldn’t. There were<br />
two audible “pops” and I had the sudden<br />
realization that I had torn my right bicep<br />
tendon. It required surgery and plenty of<br />
recovery time to fix. This is something<br />
that happened when I was 49 years old.<br />
And I consider myself very fortunate that<br />
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I was able to recovery completely. Now,<br />
with that recent experience fresh in my<br />
mind, do I fear hurting myself? No. Fear<br />
or negative thinking is a dead end. In<br />
order for me to do what I do, I have to be<br />
able to mentally approach things with<br />
a detached perspective. Pain and injury<br />
don’t exist. This means that they don’t<br />
exist as possibilities in my mind unless<br />
they actually happen.<br />
As an example, I am presently awaiting<br />
surgery for the very same injury. Only this<br />
time it’s on my left arm. I was breaking<br />
baseball bats when the bicep tendon on<br />
my left arm ruptured. I’m now 53 years<br />
old. Once I’m given the green light to<br />
resume training I will do so. I will, as I<br />
always do, attempt to mitigate the risk of<br />
the things I do by training as safely as I<br />
can. But once my strength has returned,<br />
I will resume performing various feats<br />
of mental and physical strength. I don’t<br />
encourage other people to do what I do.<br />
I realize that it’s not a particularly safe<br />
or even necessarily sane approach to<br />
self-expression. But because I am in the<br />
business of ‘mind-coaching’ others, I feel<br />
it’s necessary to test myself to validate<br />
my methods. Or, as Guy Savelli, one of my<br />
teachers used to say, “You either know<br />
what you can do or you just think you<br />
know.” I prefer knowing.<br />
MODIFIED ATKINS<br />
Beyond my training regimen which I<br />
alluded to previously, my typical diet<br />
would most accurately be described<br />
as ‘modified Atkins’. This is a variation<br />
of ketogenic eating built around meat,<br />
eggs and vegetables. It’s a lower carb,<br />
high protein and high fat approach.<br />
When I eat this way my energy levels<br />
are more stable and, subjectively, I feel<br />
stronger than I do when I’m taking in<br />
more carbs.<br />
SOLITUDE FOR SUCCESS<br />
My favorite way to train is by myself. My<br />
favorite place to train is in my garage<br />
gym. It took me years to amass the<br />
unique collection of training implements<br />
I’ve acquired and they all safely reside in<br />
my garage. If I’m on the road, I’ll train<br />
wherever I need to. But, as the old line<br />
goes, “There’s no place like home.”<br />
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MENTAL TRAINING<br />
I train mindset extensively and I coach<br />
and lecture on the topic of mindset.<br />
It’s an enormous, fascinating subject<br />
and represents a frontier of athletic<br />
achievement that is still largely<br />
untapped. There are many directions<br />
it can go, but is most successful<br />
when we start at “the beginning”. For<br />
example, one of the things I am most<br />
frequently called upon to do is conduct<br />
team workshops. These are done in<br />
a group setting and are primarily<br />
designed to help a team and their<br />
coaching staff develop a functional<br />
framework for mental training and a<br />
common language to work within that<br />
framework. So many of the terms that<br />
people associate with mental training<br />
such as “visualization” or “imagery”<br />
don’t really have a common frame<br />
of reference. Establishing tangible<br />
performance parameters around the<br />
methodologies of mental training goes<br />
a long way towards making people<br />
more successful with it.<br />
THE FUTURE<br />
Professionally speaking, I am looking<br />
to expand my presence so that I can<br />
help more people get more out of their<br />
training and their lives. This means<br />
more speaking, more teaching and<br />
more writing. Personally, I have a few<br />
more world records and extreme stunts<br />
I’d like to accomplish. But all of those<br />
things really blend together in my<br />
mind. Whether it’s through teaching or<br />
encouraging, I want to continue to find<br />
more and better ways to help people.<br />
Article by MIKE GILETTE<br />
You can find Mike and some of his work by following the links below!<br />
For physical training and strength training, the book “Rings of Power” is available from www.DragonDoor.com<br />
Video training course the “Savage Strength Training Program” is available from www.CriticalBench.com.<br />
For mental training, take a look at his video course “The Psychology of Strength” available at www.StrengthPsychology.com.<br />
Mind Boss Book: Using the Tenets of Tough Thinking to Take Charge of Your Thoughts and Transform Your Life” is available at both<br />
www.Amazon.com and www.BarnesandNoble.com<br />
Students of self-defense can check out the DVD “Become Dangerous” as www.DangerousDVDs.com.<br />
Website: www.MikeGillette.com where you’ll find blog posts and links to all of Mike’s social media channels. There’s a lot of information<br />
there, all waiting to be studied.<br />
ISSUE 5 VOLUME 1<br />
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TEAMWORK COMRADERY,<br />
MENTAL PROWESS<br />
USING MOTHER NATURE AND MAN MADE OBSTACLES<br />
BRADY ARCHER GIVES US AN INSIGHT INTO COMPETING<br />
AND DESIGNING TOUGH MUDDER!<br />
FROM OILFIELDS TO TOUGH MUDDER!<br />
I stumbled into a career with Tough Mudder in a somewhat unorthodox fashion. Out of university I<br />
was an oilfield engineer working for a large oilfield service company for about 5 years. After spending<br />
time in California, Arkansas, Texas and Colombia, I decided that I was ready for something different.<br />
I quit my job and started traveling for the next six months. During that time I started running TM<br />
events, and while on the courses I noticed the ‘We’re Hiring’ banners on the course. This was early<br />
2012 and the company was just starting to take off, so I submitted an application on a complete<br />
whim. Somehow, I was able to talk myself into an interview, and a few months later I found myself<br />
moving to Brooklyn to take on a new career and adventure with Tough Mudder. Since then, I have<br />
spent the last 3 ½ years designing and producing over 50 events for TM.<br />
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TEAM WORK AND CAMARADERIE!<br />
My motivation for Tough Mudder has<br />
been the teamwork and camaraderie<br />
that you find at the events. I not only<br />
work the events, but whenever I have<br />
the chance I also get out there and<br />
run the courses. So far I have run 37<br />
courses, which is the top number for<br />
any employee in the company. The<br />
average course is around 11 miles and<br />
20-25 obstacles.<br />
CREATIVE INNOVATION!<br />
However, the most enjoyable part of<br />
my job for Tough Mudder has been<br />
the design and production of World’s<br />
Toughest Mudder, which just might be<br />
the hardest event on the planet. WTM<br />
allows me the opportunity to be as<br />
creative, crazy, sadistic and innovative<br />
as possible. Once a year I get to throw<br />
all of the rules out the window and<br />
come up with a course that will test<br />
every ounce of a competitor’s physical<br />
and mental prowess and endurance.<br />
TOUGH MUDDER = TRAINING GROUND!<br />
while living and working on the road<br />
for more than 50% of the time. You<br />
just need to be creative while in hotel<br />
rooms and while onsite at events to<br />
find exercises that will keep you sharp.<br />
Luckily, my gym is usually a TM event<br />
site, which has plenty of obstacles to<br />
play around on! Nothing beats a TM<br />
event site for training. You have the<br />
great outdoors with a healthy mix of<br />
Mother Nature’s and Tough Mudder’s<br />
greatest obstacles. My typical exercises<br />
just relate to doing obstacles around<br />
the TM event sites. I get to practice<br />
on all of the obstacles that we set<br />
out, which gives me a wide variety of<br />
things to practice on.<br />
I spend most of the time on the road.<br />
I usually don’t train with anyone other<br />
than my co-workers.<br />
I ran WTM in 2013, which was by far<br />
the hardest thing I have ever done.<br />
However, by running it in 2013, it gave<br />
me the mind-set that the competitors<br />
are in, and allowed me to design the<br />
2014 and 2015 courses, not only from<br />
a course designer perspective, but also<br />
from a participant perspective. I think<br />
this allowed me to create one of the<br />
greatest events in all of OCR (obstacle<br />
course racing).<br />
NO FEAR<br />
Fear is always in the back of your mind,<br />
but it comes with the sport. There<br />
are always new obstacles to attempt<br />
and learn, and hopefully you have the<br />
training that allows you to conquer<br />
them unscathed.<br />
KEEPING IT SIMPLE!<br />
I spend the majority of my time running,<br />
as it is the easiest thing for me to<br />
sneak in at almost any time. The only<br />
unusual aspect of my running routine<br />
is that it is always in a new place. I<br />
spend my time running the courses<br />
and routes that I design. This helps me<br />
explore new areas of the properties I<br />
am setting up, and get a little exercise<br />
at the same time.<br />
CHILL TIME!<br />
I have just taken a 9 month leave from<br />
TM to go explore the world. TM has<br />
given me the passion to travel, and<br />
I am sure I will come across some<br />
amazing events and activities in every<br />
corner of the world.<br />
Training for Tough Mudder involves a<br />
little bit of everything. A heavy dose<br />
of running is great, but cross training,<br />
crossfit and other similar activities<br />
are all hugely beneficial. My biggest<br />
struggle is just finding the time to<br />
train. Even though I work for TM, it is<br />
still tough to find any sort of routine<br />
I get to practice<br />
on all of the<br />
obstacles that<br />
we set out<br />
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COMPANY RECORD!<br />
I have run 37 TM events, which is<br />
the most in the company by a pretty<br />
significant margin. If I am not working<br />
an event, you will usually see me out<br />
running one somewhere in the world.<br />
I have a passion for our product, and<br />
having a job that allows work and play<br />
to overlap is pretty amazing.<br />
‘You have the great outdoors with a<br />
healthy mix of Mother Nature’s and Tough<br />
Mudder’s greatest obstacles.’<br />
If you have any questions for Brady Archer please contact him at:<br />
Instagram: thearcherproject<br />
Facebook: https://www.facebook.com/bradyarcher<br />
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HANDSTAND<br />
PRESS WITH 100KG<br />
BODYWEIGHT!<br />
CLEARING THE MISCONCEPTION OF WEIGHT<br />
LIFTING TRAINING AND CALISTHENICS<br />
A COMBINATION OF BARBELLS AND BRAWN - A<br />
BRIEF CONVO AND INTRODUCTION FROM FORMER<br />
MR. UNIVERSE AND UNCONVENTIONAL<br />
BODYBUILDER IVAN BUCHER.<br />
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{<br />
GYMNASTICS, CALISTHENICS AND<br />
DIVERSITY = A HYBRID OF POWER!<br />
I started at 7-years-old with gymnastics. I had<br />
trained a lot in my youth and was a successful<br />
athlete on the following gymnastic equipment:<br />
Candy bar, High Bar, Floor, Horse, Ring and Jump. I<br />
was able to celebrate many victories and wanted to<br />
be a professional gymnast.<br />
I have participated in many sports competitively<br />
including rings, inline skates, ski racing and<br />
gymnastics. I’m still into doing multiple sports!<br />
BARBELLS AND HANDSTANDS!<br />
To do the handstand with my immense size, I do a<br />
lot of shoulder presses with dumbbells and lateral<br />
raises with dumbbells. Barbell bench presses and<br />
incline bench presses are good for building muscles<br />
for the handstand press, too.<br />
I practice the handstand wherever I can - this<br />
could be in my garden, lounge, in the street.<br />
Wherever the opportunity arises, I will practice!<br />
My favorite method of maintaining balance during<br />
the handstand is to walk backwards and forwards<br />
with twists!<br />
Earlier in my gymnastics years it was much easier<br />
to stand on my hands with my 68 kg. However, it is<br />
much more strenuous with lots of muscles; the extra<br />
weight makes it more of a challenge and effort...<br />
however practice makes perfect! My wrists take in<br />
excess of 100 kg. which is the same as a heavy neck<br />
press. I do wrist curls and wrist exercises to maintain<br />
the strength there and flexibility exercises to ensure<br />
my wrists stay malleable!<br />
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ATHLETICISM AND STRENGTH!<br />
I want to show that even a bodybuilder weighing<br />
100kg can move with athletic prowess!<br />
My goal is to achieve extraordinary strength with my<br />
own body weight and my unconventional training<br />
methods!<br />
I want to combine athleticism and strength with<br />
each other, crossing the gap between weight<br />
training and unconventional training, creating a<br />
hybrid of power. I always follow this motto:<br />
The will and the beads of sweat make you unique!<br />
If you want this, then you can...<br />
HANDSTAND INTO THE SPLITS!<br />
I train the Splits at least 4 times a week during the<br />
weight training. At the same time I warm myself<br />
up with handstand presses. From the handstand<br />
press I can slowly fall into the splits. To get this<br />
controlled strength (remember I am carrying 100kg<br />
bodyweight) I do bent-over dumbbell rows, rowing<br />
on the cable pull, one-arm rowing on pulling cable,<br />
T- dumbbell rows, lat pulls to the chest with wide<br />
and close grip. This gives me the strength to go from<br />
the handstand and slowly drop into the splits.<br />
THE FUTURE<br />
I want to start in June 2016, the WFF Universe in<br />
Florida.<br />
Professionally, I would like to coach and successfully<br />
motivate young athletes as a personal trainer.<br />
Article by Ivan Bucher.<br />
WEBSITE: http://lifefitness24.ch<br />
FACEBOOK: https://www.facebook.com/ivan.bucher.77?fref=ts<br />
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CLUBWORK<br />
FOR POWER<br />
by Don Giafardino<br />
WARNING! - There is no doubt about the fact that if you follow<br />
this power program you will be buying more clubs!<br />
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CLUBWORK<br />
Let’s begin with the basic of basics. Clubs have been around for thousands of years<br />
simply because they work. Most of us are familiar with the lighter weight Indian Clubs<br />
that are swung in complex patterns which develop coordination, mobility, and speed<br />
not unlike an Olympic Fencer. Then there are the bigger clubs, the large wooden<br />
or the more popular metal clubs of 15, 20, and those over 45 pounds, originally<br />
designed to train warriors to deliver punishing power with heavy hand armaments.<br />
These will be the subject of this article.<br />
POWER IS?<br />
Power is the strength you have to perform a specified exercise in an allowed amount<br />
of time. So if you are doing an AMRAP of thrusters for a 30 second time period you’d<br />
be able to determine if your power output has increased; by either an increase in<br />
the number of reps performed or by using a heavier weight for the same number of<br />
reps. For example; if you did max effort thrusters with 95 pounds and got 12 in 30<br />
seconds, that’s 1,140 pounds moved. Now if for a few weeks you practiced<br />
thrusters and then retested your AMRAP and you get 14 in 30 seconds -<br />
congratulations! You’ve increased your power because you just moved 1,330<br />
pounds. Alternatively, if you kept the same 12 reps, BUT instead of 95 pounds you<br />
used 115 pounds, you have also increased your power. Now that you have the idea<br />
of power, we’ll apply it to a club workout.<br />
Leverage Clubs, Indian Clubs,<br />
Clubbells, and adjustable Clubs are<br />
all great tools for any trainer’s<br />
arsenal. The multi-planar axis that<br />
the clubs travel through allow the<br />
body to utilize and restore it’s own<br />
range of motion ROM. The specific<br />
advantages that clubs offer - more<br />
so than any other ballistic training<br />
tool is that the opposing muscles<br />
are working through the eccentric<br />
and concentric contraction, allowing<br />
the weight to be propelled by force<br />
and then that force is reduced by<br />
applying the “brakes”.<br />
Did you know that Indian Clubs<br />
were part of the Modern Olympics?<br />
In 1904 and again in 1932.<br />
Military Training during the Victorian<br />
Era through WWII consisted of<br />
routines including Indian Clubs.<br />
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Clubwork can burn calories quickly<br />
due to the recruitment of multiple<br />
large muscle groups<br />
• Clubs are the perfect<br />
compliment for Kettlebells<br />
• Clubs are excellent for<br />
shoulder, elbow, and wrist<br />
health<br />
• Men can begin training with a<br />
15lb club, women usually start<br />
with a 10lb<br />
Ancient warriors used clubs to build<br />
their fighting skills.Many clubwork<br />
exercises are emulations of sword<br />
swings and shield strikes.<br />
Modern-day Wrestlers, MMA<br />
Fighters, and Boxers combine club<br />
training in their workouts.<br />
POWER AND CLUBWORK<br />
WARNING! - There is no doubt about the fact that if you follow<br />
this power program you will be buying more clubs...<br />
...if you don’t have access to a complete set of clubs, or an adjustable one<br />
already. The exercises listed below can be found on YouTube demonstrated by<br />
many different instructors. Searching for them will entice you to watch more<br />
clubwork exercises. Watch. Learn. Grow.<br />
NOTE: I usually increase only 5 pounds between the Pre-Fatigue Sets and the<br />
Work Sets. 5 pounds is a big jump in clubwork. Better to chip away smoothly<br />
rather than getting injured by rushing progress.<br />
The workout will be a 4 day split into 2 upper body days and 2 lower body days.<br />
We’ll focus on the upper body in this article. The exercises will be one hand<br />
inside mills, 1 hand front swipes, and two-handed Gama Casts. A set equals reps<br />
done on each arm, i.e; 10 reps means 10 reps right arm 10 reps left; that's one<br />
set. The sample below is from my current program;<br />
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Pre-Fatigue Sets TO be done for the reps<br />
specified 1 minute rest between sets<br />
(after exercising both arms)<br />
Exercise WT Reps Sets<br />
Mills 20 10 4<br />
Front Swipes 20 10 4<br />
Gama Cast 20<br />
10 4<br />
WORK SETS: 1 MINUTE REST BETWEEN SETS<br />
Mills 25 AMRAP 30 sec 4<br />
Front Swipes 25 AMRAP 30 sec 4<br />
Gama Cast 25<br />
AMRAP 30 sec 4<br />
This is now your Base Power Program. Good form is important to reduce the chance of injury.<br />
I practice quite often on my ‘off’ days doing up to 150 reps with a much lighter weight to get<br />
the feel of an exercise. This ensures proper form when the heavier weights are used. Once you<br />
are able to perform the above workout getting 7-8 reps for ALL 4 Work Sets, take away one<br />
Pre-Fatigue Set and add one more Work Set for the next workout. Do this until you can get<br />
full 8 AMRAP reps for all 5 Work Sets in 30 seconds. Now reduce to 2 Pre-Fatigue Sets and go<br />
to 6 Work Sets until 8 reps is reached again, then pat yourself on the back and begin over with<br />
the Base Program. This round of Pre-Fatigue Sets will be the weight you used in the previous<br />
Work Sets but for 4 sets of 10 and the Work Sets will add 5 pounds. Look how far you’ve come!<br />
Give these club training exercises a try in your next workout. Develop the bit of skill needed to<br />
build a solid foundation, then adapt the exercise as you progress to challenge yourself.<br />
Keep it interesting and reap the benefits of solid full ROM body power, you won’t be<br />
disappointed!<br />
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HENKULES<br />
UNCONVENTIONAL<br />
CONSTRUCTION<br />
The farmer's logs<br />
The farmer's logs are pretty easy to make, I made these farmer's logs<br />
for the exercise “the farmer's walk”.<br />
MATERIALS<br />
1. Obtain two similar logs with the same weight. It’s best if you get<br />
your cuts out of one long trunk then you will have two logs of the<br />
same length and proportions.<br />
2. Remove the bark so that the logs are smooth this will stop the<br />
friction burns and rubbing against your legs during the farmers<br />
walk.<br />
EQUIPMENT:<br />
»»<br />
A large wood saw or chainsaw<br />
»»<br />
Hammer and chisel to remove the bark<br />
»»<br />
Sandpaper<br />
»»<br />
A tape measure and pencil<br />
»»<br />
A long wood drill (45cm long with a diameter of 30mm)<br />
»»<br />
A drilling machine<br />
»»<br />
A hacksaw<br />
»»<br />
One metal hollow pipe from 40cm with a diameter of 30mm (the<br />
handles)<br />
»»<br />
A thick rope 30mm (2 metres long)<br />
»»<br />
A sharp knife<br />
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The farmer’s walk<br />
The farmer’s walk is a challenge on your grip, back and all<br />
the primary muscles of your lower body. The farmer's<br />
walk requires enough space to make a certain distance,<br />
therefore this exercise is often done outside.<br />
Hold a heavy farmer-log in each hand and stand with perfect<br />
posture, then walk a distance until your forearms are burning<br />
with lactic acid and are no longer able to hold the logs. This is<br />
especially hard on the grip strength, trapezius and endurance.<br />
This exercise has been traditionally done by farmers with<br />
milk kegs, if you’ve done this exercise a few times, you get<br />
a lot of respect for these farmers.<br />
METHOD<br />
1. Cut a trunk of 3 meters in half, so you have two equal<br />
lengths of 1.5 meters.<br />
2. Remove the bark so that the logs are smooth and scour<br />
the end of the logs so there are no wood splinters.<br />
3. Measure out the places to drill holes for the handles<br />
of the farmer's logs. To do this find the centre of<br />
the log by measuring, mark a line for the centre. From<br />
the centre of the centre line, mark out an equal<br />
distance each side, I typically do 10cm each side,<br />
mark this, as this will be where you drill.<br />
4. The Drill bit size will be dependent on the size of rope<br />
you decide to use. Drill the holes with a long wooddrill<br />
all the way through, sand off any splinters from<br />
the entry and exit point around the holes.<br />
5. Cut two pieces of (hollow) metal pipe at 20 cm or<br />
whatever suits your previous measurements, these<br />
will be your handles, you can also use PVC pipe for a<br />
cheaper alternative<br />
6. Obtain your length, the length will be dependent on<br />
your height, ideally you need the log in line with your<br />
knees, so calibrate your length of rope with that as a<br />
reference point. Now cut the rope in half.<br />
7. Put the rope through the hollow metal pipe and<br />
then all the way through the tree trunk, make a solid<br />
knot on the end of the rope. Now feed the remaining<br />
length (this is located on the topside of the log next<br />
to the handle) through the second hole and tie a knot.<br />
8. Repeat with your other log. You now have a set of<br />
“farmer's logs” and are ready for Farmer's Walks!<br />
Article by Henk Bakker<br />
FACEBOOK: https://www.facebook.com/hbakker3?fref=ts<br />
WEBSITE: http://unconventional-training.nl<br />
BLOG: henkules.wordpress.com<br />
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