Unconventional Athletes Issue 6
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MASS<br />
SUIT<br />
=PRO SERIES =<br />
SPEED<br />
STRENGTH<br />
STAMINA<br />
POWER & AGILITY<br />
"I recommend the Mass Suit to anyone who takes their training seriously!"<br />
-Marcus Kowel<br />
Swedish Special Forces (Rangers)<br />
Sportsman of the Year" 2000, at the University of Kent, Canterbury, England.<br />
Master's Degree in Sports Management at Cal State Long Beach<br />
www.MASSSUIT.coM
www.unconventionalathletes.com<br />
CONTENTS<br />
12<br />
FLYING,<br />
16<br />
AN<br />
21<br />
NEURO-SET<br />
25<br />
LONG<br />
30<br />
THE<br />
34<br />
JUMPING<br />
40<br />
SPEED<br />
48<br />
BIKING<br />
52<br />
‘FACTOR<br />
57<br />
SPREADING<br />
60<br />
GO<br />
FALLING, GLIDING, JUMPING! ADVENTURES IN<br />
AERODYNAMICS WITH STANE KRANJC<br />
DESIGNER, BUILDER AND FLYING ENTHUSIAST AVOIDS BOREDOM<br />
BUT RESPECTS LIMITATIONS<br />
UNCONVENTIONAL AND PRAGMATIC APPROACH TO<br />
MASTER THE MIND!<br />
OVERIDE THE NATURAL IMPULSE OF GIVING UP!<br />
TRAINING<br />
A SYNERGISTIC COMBINATION THAT RECRUITS NEW MUSCLE<br />
FIBERS<br />
LIVE THE QUEEN… OF FITNESS!<br />
ELAINE LALANNE AT 90 AND GOING STRONG!! UNCONVENTIONAL<br />
CORNERSTONES THAT HELPED BUILD A HEALTHIER NATION – THE<br />
MIGHTY PAIRING OF JACK AND ELAINE<br />
SCIENCE OF BUILDING BRAWN<br />
DR. JEFF GOLINI: CHAMPION BODYBUILDER, SCIENTIST, RADIO HOST,<br />
CEO - AND THE BRAINS BEHIND FLAWLESS CREATINE<br />
FOR JOY<br />
DAVID LAFFARUGE ON THE FEAR, FUN AND FRATERNITY IN<br />
BASE JUMPING<br />
SPECIFIC STRENGTH TRAINING<br />
ALANNA LOCAST ON TEACHING KIDS (AND US) THE ABC’S OF<br />
BUILDING FAST, EFFICIENT MOVEMENT<br />
THE BRUTAL WAY!<br />
RISKY RIDES AND GNARLY TERRAIN: AARON CHASE’S<br />
ADVENTUROUS LIFE AS A PRO BIKER<br />
3’ FITNESS: A BRAIN TO BODY TECHNIQUE<br />
DAVID GILKS EXPLAINS HOW TO SAVE TIME AND BREAK OLD<br />
PATTERNS THROUGH A STRUCTURED ‘TOP DOWN’ APPROACH!<br />
THE SUPER HUMAN WORD<br />
CARL LANORE SPEAKS OUT: “STRONGEST RADIO ALLOWED BY LAW!”<br />
RESEARCH-BASED INSIGHT FOR STRENGTH AND LONGEVITY<br />
JUMP OFF A CLIFF! SHOW AND TELL THE DARING WAY<br />
ROCK CLIMBER/BASE JUMPER/PHOTOGRAPHER, MICHAEL MAILI<br />
CAPTURES HIS ASTOUNDING, ATHLETIC ADVENTURES<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
INTRODUCTION<br />
COVER ATHLETE: Alanna Locast<br />
ISSUE 6 VOLUME 1<br />
CEO: Nigel John<br />
Staff writer and publicist: Gary Hodges<br />
Advertising and circulation specialist: David<br />
Gapp<br />
Promoter: Henk Bakker<br />
Cover: Dennis A. Clark<br />
Contributors:<br />
Aaron Chase<br />
Alanna Locast<br />
Carl Lanore<br />
David Gilks<br />
David Laffargue<br />
Dr. Jeff Golini<br />
Elaine Lalanne<br />
Jon Bruney<br />
Michael Maili<br />
Peter Ragnar<br />
Stane Kranjc<br />
Published by <strong>Unconventional</strong>athletes.com<br />
ENQUIRES:<br />
<strong>Unconventional</strong>fit@outlook.com<br />
Disclaimer:<br />
<strong>Unconventional</strong>athletes.com is a publication/<br />
magazine that makes no representation,<br />
endorsement, portrayal, warranty or guarantee with<br />
regards to safety or the efficacy of the products or the<br />
techniques of training methods that are spoken/<br />
written about, or shown in pictures/videos.<br />
<strong>Unconventional</strong>athletes.com makes no warranty,<br />
guarantee or representation regarding the use or<br />
purchase of services that are in the United Kingdom<br />
or elsewhere. It is mandatory that you discuss with a<br />
healthcare professional; your physical health before<br />
attempting the techniques/exercises and equipment<br />
featured and discussed both literally and visually in<br />
this magazine. <strong>Unconventional</strong>athletes.com takes no<br />
liability in your participation from the information<br />
received in the magazine and thus any participation<br />
is considered voluntary, thus cannot hold responsible<br />
either <strong>Unconventional</strong>athletes.com or its partners,<br />
contributors or anybody featured in this publication<br />
for any harm or injury that may result from your<br />
participation.<br />
Welcome to the new edition packed with<br />
unconventional athletes from around the globe!<br />
As promised we have follow-up interviews<br />
and articles from the Wing Suit and BASE<br />
jumping community, including one of the<br />
pioneers of BASE jumping, Stane Kranjc, as well<br />
as extreme sports enthusiast and fearless<br />
photographer, Michael Maili! Also from the<br />
incredible BASE jumping world, Frenchman<br />
David Laffargue, who discovered an exciting<br />
way to get back down to the bottom of<br />
obstacles after rock climbing to the top!<br />
We also had the privilege of interviewing one of<br />
the most influential and inspiring athletes of our<br />
time, Elaine LaLanne, who together with her<br />
late husband and fitness pioneer, Jack LaLanne,<br />
profoundly changed a nation’s view of exercise<br />
and nutrition. Dr. Jeff Golini, both an<br />
accomplished athlete and scientist, weighs in<br />
on advances in safe supplements to increase<br />
muscle strength and powerful nutritional<br />
formulas recognized by the FDA as effectively<br />
addressing joint stiffness and disease.<br />
To learn the secrets of developing a stronger<br />
mind to support increased physical abilities,<br />
check out the wisdom of the renowned athlete,<br />
author and spiritual mentor, Peter Ragnar. From<br />
the wildly popular SuperhumanRadio.Com, outspoken<br />
radio host Carl Lanore talks about antiaging<br />
and his heavy weight training protocol.<br />
We also have Speed Specific Training with our<br />
vibrant cover athlete, Alanna Locast, who is<br />
always up for pushing her limits and a good<br />
challenge! The ‘Factor 3’ Fitness conditioning<br />
system, is explained by David Gilks, who shares<br />
his unique recipe for building endurance, power<br />
and muscle growth. Strong-man athlete Jon<br />
Bruney reveals his synergistic approach called<br />
‘Neuro System’ Training designed to recruit more<br />
muscle fibers to build greater levels of<br />
strength, endurance and conditioning.<br />
Also, from the adventurous world of extreme<br />
biking, pro rider, Red Bull and Go Pro athlete<br />
and video content producer, Aaron Chase, who<br />
made his comeback after suffering from a<br />
broken back! This issue is packed full of<br />
inspirational, informative and unique content,<br />
you will not be disappointed!<br />
What is <strong>Unconventional</strong><strong>Athletes</strong>.com?<br />
This magazine is designed for those who like to<br />
think outside the box when it comes to fitness<br />
training. Times change and we evolve.<br />
Once, for example, everybody thought the world<br />
was flat and those who said otherwise were belittled.<br />
Turns out the minority can be right!<br />
So, I invite you to have an open mind as conventional<br />
is not always practical. This is a<br />
movement forward to evolve fitness skills and<br />
training to a whole new level, to offer very cool<br />
skills and methods you may never have heard<br />
of before. And let’s face it, the world is becoming<br />
a more volatile place and walking in the<br />
streets with confidence and a positive mindset<br />
makes an aggressor less likely to be drawn to<br />
you. A lack of confidence can be shown in your<br />
posture, body language and even from the<br />
pheromones in your sweat. Don’t let them<br />
sense or smell your fear!<br />
Pragmatism!<br />
If you want quick results and the edge in your<br />
game, this is the place to come. <strong>Unconventional</strong><br />
<strong>Athletes</strong> is dedicated to bringing you practical<br />
experience from leading experts in a clear and<br />
accessible way. Contributors and profiled people<br />
have lived and breathed and perfected their art<br />
for many years. As Albert Einstein said, “All knowledge<br />
is experience.” And let’s face it, Albert knew<br />
his stuff.<br />
Bored with conventional? Read on!<br />
You may very well have come here because you<br />
are bored with the gym, lifting weights and paying<br />
a lot of money to get a body that is simply<br />
not functional or sculpted. You want something<br />
different! You see guys on YouTube doing crazy,<br />
but cool stuff and think: I WANT TO DO THAT!<br />
We will teach you how to use your body and<br />
mind, to use nature (weather can be an unconventional<br />
athlete’s tool), make your own equipment,<br />
explore alternatives and enhance yourself<br />
in ways you thought were impossible.<br />
Everyone is welcome!<br />
If you are an unconventional newbie, don’t<br />
worry – we are here to help! No judgments.<br />
Learn from the best in the industry, add to your<br />
existing skill set, get energized to learn and<br />
drink up the knowledge to improve YOU!<br />
Contact<br />
<strong>Unconventional</strong> <strong>Athletes</strong> is growing fast. If you feel that you fit the criteria and wish to<br />
contribute to this magazine or advertise, feel free to contact us:<br />
FACEBOOK: https://www.facebook.com/<strong>Unconventional</strong><strong>Athletes</strong>/<br />
Cell: +44 7709045111 | Email: <strong>Unconventional</strong>fit@outlook.com<br />
Cover Photography by Dennis A. Clark. www.dennisaclark.com<br />
We are here to help and want to support unconventional training and a community of athletes<br />
open to learning proven, tried-and-true methods to improve themselves.<br />
JOIN OUR GROUP OF EXPERIENCED UNCONVENTIONAL ATHLETES:<br />
FACEBOOK: https://www.facebook.com/groups/Highoctanetraining/?fref=ts<br />
FACEBOOK BUSINESS PAGE: https://www.facebook.com/<strong>Unconventional</strong><strong>Athletes</strong>/?fref=ts
www.unconventionalathletes.com<br />
NIGEL JOHN<br />
FOUNDER AND CREATOR OF UNCONVENTIONAL ATHLETES.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 skills, bringing together former<br />
Special Forces, calisthenics experts, strength experts,<br />
fighters and policemen etc. The athletes have effective,<br />
unconventional training knowledge formed from many<br />
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's designed to<br />
evolve your fitness to an elite level in a very short space<br />
of time with multiple applications.<br />
Nigel John is well -known and respected amongst the<br />
unconventional training community all around the world,<br />
He has had publications in 'My Mad Methods Magazine'<br />
and 'Onnit Academy'. He's sponsored by Mass Suit and<br />
runs the Facebook page '<strong>Unconventional</strong> <strong>Athletes</strong>'; uniting<br />
athletes all over the world, who then share their<br />
knowledge to those who want to get involved in our<br />
methods. This allows unconventional athletes to get<br />
recognition for what they do. The magazine is dedicated<br />
to helping people gain an insight into unconventional<br />
training equipment; suggesting cheaper or homemade<br />
alternatives. This way you don't get ripped off with<br />
gimmicky, useless equipment that your personal trainer<br />
endorses just to earn a quick buck! Don't stay in the box,<br />
read on, reap the knowledge and evolve. The one-eyed<br />
man is king in the valley of the blind!<br />
Anyone wishing to contribute ideas, articles or advertisements, feel free to contact us<br />
at:<br />
Cell: +44 7709045111 | 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 />
<strong>Issue</strong> 06 - Volume 1
THE OFFICIAL BAS RUTTEN INSPIRATORY MUSCLE TRAINER<br />
TRAINER
www.unconventionalathletes.com<br />
CONTRIBUTORS<br />
STANE KRAJNC<br />
NATIONALITY: SLOVENIAN<br />
Stane is a positively extraordinary guy, who is in his sixties and the owner and founder of Europe’s most<br />
popular parachute for BASE jumping. Stane still participates in BASE jumping, wingsuiting and climbing,<br />
while also participating in paragliding, kayaking and race-car driving (he actually builds his own race<br />
cars!). He is more involved in action sports than people half his age (even a quarter of). Back in the old<br />
days of Yugoslavia, he couldn’t afford to buy hang gliders or paragliders, so he built his own. Stane didn’t<br />
go to school or a factory to learn this amazing skill, he just figured out how to do it himself!<br />
WEBSITE: http://tandembase.com/news/atair-canopies<br />
VIMEO: https://vimeo.com/2507549<br />
PETER RAGNAR<br />
NATIONALITY: AMERICAN<br />
Peter Ragnar is an internationally recognized author of thirty-one books, a qi gong master and spiritual<br />
mentor. He has close to sixty years of heart-based experience as a martial artist and is widely-regarded as<br />
an expert in health, fitness, and organic living. His students come from all walks of life and include elite<br />
athletes, world-champion kickboxers, Martial Arts Hall of Fame inductees, university professors, corporate<br />
executives, students and housewives. Residing for thirty years on Mystic Mountain near Smoky National<br />
Park in Tenessee, people have travelled from around the world to attend private seminars at his reclusive<br />
home. Seven books and numerous articles have been written about Peter, revealing his teachings on<br />
compassion, meditation and living in harmony with nature.<br />
WEBSITE:www.peterragnar.com<br />
FACEBOOK: https://www.facebook.com/sensei.peter.ragnar<br />
ELAINE LALANNE<br />
NATIONALITY: AMERICAN<br />
Elaine LaLanne, known as 'The Queen of Fitness', made a commitment to leading a healthy lifestyle based<br />
on the wisdom of her late bodybuilding husband and fitness pioneer, Jack LaLanne. A smoker who was<br />
accustomed to eating a diet of fatty, sugar-laden foods turned her lifestyle around and joined Jack in<br />
effectively changing America’s perception of exercise and nutrition. Her lifetime accomplishments include<br />
being a co-host on a popular TV talk show in the 50’s, a professional synchronized swimmer, an author,<br />
mother of four and a lecturer. Elaine still actively promotes the benefits of exercise and good nutrition and<br />
is also president of BeFit Enterprises (the parent company of the Jack LaLanne brand). Now, at the age of<br />
90, Elaine continues to lecture, run a business, write, play golf, swim and exercise daily.<br />
<strong>Issue</strong> 06 - Volume 1<br />
WEBSITE: http://www.jacklalanne.com/<br />
YOUTUBE: https://www.youtube.com/watch?v=Pbu296JJNeo<br />
POWERJUICER: http://www.powerjuicer.com/<br />
PRODUCTS: http://www.swansonvitamins.com/q?kw=jack+lalanne<br />
Jon LaLanne Chef Website: http://www.cheflalanne.com/chef-lalanne-innovationstrade.html<br />
Jack LaLanne Facebook: https://www.facebook.com/officialjacklalanne/?fref=ts<br />
Elaine LaLanne Facebook: https://www.facebook.com/TheJackLaLanne<br />
Inspirational 90 year old Elaine LaLanne: https://m.youtube.com/watch?v=Pbu296JJNeo
www.unconventionalathletes.com<br />
CONTRIBUTORS<br />
JON BRUNEY<br />
NATIONALITY: AMERICAN<br />
The exploits of a Guinness World Record-holding strongman Jon Bruney have been immortalised in Ripley’s<br />
Believe it or Not and shown nationwide on NBC’s: America’s got Talent, The Today Show and TruTv’s<br />
Guinness World Records Unleashed. Thousands of people have personally experienced Jon’s jaw-dropping<br />
“Pressing the Limits” motivational strength program.<br />
A true renaissance man in the realm of strength-development, Jon Bruney is a best-selling author, worldclass<br />
trainer, coach, motivational speaker, strongman, and pastor. Jon’s work with competitive athletes includes<br />
Olympians and NFL players. He is the author of the best-seller “Neuro-Mass - The Ultimate System<br />
for Spectacular Strength”. He also writes a training series called “Foundations” which is featured in MILO;<br />
widely considered the world’s most prestigious strength training journal. As co-owner of Submit Strength<br />
Equipment, Jon has been responsible for the design of numerous pieces of cutting-edge training equipment<br />
now in use around the world. Jon is also a veteran of numerous trainer certification courses.<br />
Jon Bruney – Best Selling Author / Guinness World Record-holder / Featured in Ripley’s Believe it or Not /<br />
Trainer to NFL athletes & US Olympic Wrestlers / Motivational speaker<br />
WEBSITE: www.submitstrength.com<br />
WEBSITE: www.pressingthelimits.com<br />
FACEBOOK: https://www.facebook.com/jon.bruney.9/about<br />
TWITTER: @pressthelimit<br />
DR. JEFF GOLINI<br />
NATIONALITY: AMERICAN<br />
Dr. Jeff Golini is the CEO and Executive Scientist of All American Pharmaceutical.<br />
From his beginnings as a high school All-Conference athlete in Ohio, to a Professional Body Builder in California,<br />
Dr. Jeff Golini knows that with hard work and a creatively strategic plan anyone can confront life’s challenges<br />
head-on, and turn ordinary circumstances into extraordinary opportunities. Seeing a need to invent, develop and<br />
produce a safe, drug-free dietary nutritional supplement for the professional athlete, Dr. Golini took his own<br />
competitive spirit and performance knowledge all the way from a hobby in his small California apartment in<br />
1985, to the current multi-million dollar state of the art, 150,000 square foot Research & Manufacturing facility<br />
in Billings, Mont.<br />
CO-HOST OF SCIENCE FOR HUMANS ON: www.SuperHumanRadio.com<br />
HOST OF A WEBINAR SERIES CALLED “ASK THE SCIENTIST” www.MuscleInsider.com<br />
HOST OF SPORT’S RADIO SHOW ON ESPN BILLINGS: http://www.espn910.com/<br />
EMAIL: scientist@allamph.com<br />
INSTAGRAM: https://www.instagram.com/drjeffgolini/<br />
TWITTER: https://twitter.com/GoliniJeff<br />
FACEBOOK: https://www.facebook.com/jeff.golini/photos_al<br />
<strong>Issue</strong> 06 - Volume 1
CONTRIBUTORS<br />
DAVID LAFFARGUE<br />
NATIONALITY: FRENCH<br />
David Laffargue is a self-taught BASE jumper and he started jumping around 4 years ago. David has<br />
made over 500 BASE jumps, and has performed them all over the world. His experience and knowledge<br />
of jumping is exceptional. For fun and the entertainment of others David even likes to perform his BASE<br />
jumps in fancy dress!<br />
YOUTUBE: https://www.youtube.com/watch?feature=player_embedded&v=Zeg4ssdVhuU<br />
First BASE jump (video and story): http://www.skydivemag.com/article/stay-alive<br />
Urban compilation: https://www.youtube.com/watch?v=UGS21ZM-VgI<br />
Mountain BASE jumping::: https://www.youtube.com/watch?v=P0g6mfC0wV0<br />
Instagram: https://www.instagram.com/davidlaffargue/<br />
AARON CHASE<br />
NATIONALITY: AMERICAN<br />
Aaron Chase is in his mid-thirties and is known as the “Legend of Mountain Biking.” Aaron has over a<br />
decade of experience in the sport including inventing new ways for people to ride and the way courses<br />
and bikes are built. He also advises on how MTB (mountain bike) films are scripted and shot. Aaron has won<br />
the dual urban freeride grails of the Red Bull Bike Battle and the Red Bull District Ride. Aaron keeps busy<br />
by constantly filming shoots, competing and coaching. He has been a long-time contributor to Freeride<br />
Entertainment’s ‘New World Disorder’ series and has been the director, editor and rider for Don Hampton’s<br />
‘DH Productions’. Aaron was also featured in the 25th DVD adventure, ‘Here We Go Again’.<br />
FACEBOOK: https://www.facebook.com/aaronchase17<br />
INSTAGRAM: https://www.instagram.com/aaronchase/<br />
DAVID GILKS<br />
NATIONALITY: CANADIAN<br />
David Gilks, 50, is the developer of Factor 3 Training System. As a competitive natural bodybuilder, he is a<br />
5x trophy winner-two of which were for 1st place. David is a chartered herbalist and a medical exercise<br />
program director (MEPD) of Core Essentials Medfit Centre. He has been a trainer for over 22 years, along<br />
with being an NLP Coach (www.theiamproject.ca) and Member of Team Isagenix.<br />
FACEBOOK: https://www.facebook.com/factor3fitness/?pnref=lhc
CONTRIBUTORS<br />
CARL LANORE<br />
NATIONALITY: AMERICAN<br />
Diagnosed with a heart dysrhythmia at 39, Carl Lanore realized his lifestyle of binge eating and inactivity<br />
was killing him. A former boxer and runner in his 20’s, he forfeited his fitness routine as the growing<br />
demands of work and then raising a family of three took precedent. Carl started his journey to regain his<br />
health at the age of forty by losing 100 pounds and reshaping his body and mindset. Now the host and<br />
CEO of Super Human Radio, a popular Podcast dedicated to spreading the word on physical fitness and<br />
nutrition, Carl regularly interviews cutting edge researchers, scientists and influential authors. Super Human<br />
Radio attracts nearly 1,000,000 downloads each month.<br />
“LIVE STRONGER. LIVE LONGER.”<br />
http://www.superhumanradio.com<br />
LISTEN LIVE M-F 12:00PM ET<br />
Tune In Here http://tinyurl.com/shrliveplayer<br />
FOLLOW ME ON TWITTER<br />
http://www.twitter.com/triceptor<br />
MICHAEL MAILI<br />
NATIONALITY: AMERICAN<br />
Michael is a fanatical rock and ice climber, wing-suiter, mountaineer and speed flyer. He has been involved<br />
and has participated in high end adrenaline-fuelled extreme sports since he was 15 years of age. Michael<br />
is also a professional photographer who shoots extreme athletes in REAL TIME. You could say that Michael<br />
is not your average photo guy! All of the pictures you see in his article were taken by Michael and his<br />
company www.mmARts.at.<br />
FACEBOOK: https://www.facebook.com/michael.maili?fref=ts<br />
WEBSITE: http://www.mmarts.at./<br />
ALANNA LOCAST<br />
NATIONALITY: AMERICAN<br />
Alanna is a 25-year-old AFFA certified personal trainer, certified Strength and Conditioning Specialist and<br />
Speed Specific Strength and Conditioning Coach at Parisi Speed School for <strong>Athletes</strong> ages 7 through their<br />
20’s. She holds a BA from Fairfield University in Pre-Med Biology and received her Master’s Degree in<br />
Physiology from Adelphi University. She has played college-level Division 1 Soccer and participated as a<br />
long-jumper in track and field. She also owns a viral YouTube/Social Media Soccer Apparel Company and<br />
Lifestyle Brand called SoccerGrlProbs. An all-around athlete who likes to ‘change it up’, she enjoys challenges<br />
such as 'Tough Mudders' and ‘Hell on the Hill’; a grueling 8.5 mile run up and down a 33% grade<br />
hill.<br />
INSTAGRAM: https://www.instagram.com/lanzie_/?hl=en<br />
LINKED IN: https://www.linkedin.com/in/alanna-locast-2497b270<br />
WEBSITE: www.soccergrlprobs.com
www.unconventionalathletes.com<br />
FLYING, FALLING,<br />
GLIDING, JUMPING<br />
ADVENTURES IN AERODYNAMICS<br />
WITH STANE KRAJNC<br />
DESIGNER, BUILDER AND FLYING<br />
ENTHUSIAST AVOIDS BOREDOM BUT<br />
RESPECTS LIMITATIONS<br />
BACKGROUND:<br />
I have always been interested in designing,<br />
building and flying anything that flies. I begun<br />
with the free flight model gliders in my early<br />
years and built my first hang glider at the beginning<br />
of 1970s, and then paragliders in the<br />
second half of the 1980’s. With all the<br />
knowledge and experiences gathered in a<br />
few decades, I founded Atair Aerodynamics<br />
together with my wife, Magdalena, at the<br />
beginning of the 1990’s.<br />
At the age of 40 my interest switched from hang<br />
gliding (HG) and paragliding (PG) to skydiving.<br />
I did my 13th skydive with my self-designed<br />
170 sq.ft canopy. At this time I had become<br />
friends with Robert Pecnik (Phoenix-Fly) and<br />
famous skydiving photographer, Max Dereta.<br />
Max jumped from El Capitan in 1981 and from<br />
Trollveggen in 1982. He was good friends<br />
with Carl Boenish. We talked about him and<br />
BASE jumping. As I grew up knowing the freedom<br />
of HG& PG, and after 300 skydives, I was<br />
losing interest for it. BASE became my next<br />
goal. It looked like everything is pre-destined<br />
in life, because I then met BASE instructor<br />
Tracy Walker (BASE #283) and agreed with<br />
him to take me for my first BASE jump to Mt.<br />
Brento in Dolomites. He gave me his packed<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
I HAVE ALWAYS BEEN INTERESTED IN DESIGNING,<br />
BUILDING AND FLYING ANYTHING THAT FLIES.<br />
rig and said, "Ok, remember, footwork, power<br />
point, horizon, target, GO..." I went head low,<br />
recovered and pulled away from the cliff after<br />
10 seconds. When my wife told Robert on the<br />
phone about my jump, he was breathless and<br />
silent for more than 10 seconds. Nine months<br />
later and another BASE jump in my logbook,<br />
I was standing on the exit of Mt.Brento with<br />
Robert as ‘instructor’ for his first BASE jump.<br />
My first BASE jump was on January 3, 1998.<br />
Since that time I have done nearly 900 jumps.<br />
BASE TO WINGSUITS, OPENING THE FRONTIERS<br />
I have jumped from Petronas Twin Towers<br />
in Kuala Lumpur, Royal Gorge Bridge,<br />
some other bridges and tall antennas in the<br />
USA, cliffs and big walls in Italy, Switzerland,<br />
Norway, France and Austria. Did legal<br />
jumps from the 8 skyscrapers in the center<br />
of Frankfurt, indoor jumps in Tropical Islands<br />
near Berlin, from a windmill, a 360m<br />
high smokestack, etc. In the past I was doing<br />
tracking jumps from the big walls, but<br />
as soon as I begun wingsuit BASE flying, the<br />
frontiers opened for me. I started to fly from<br />
the sites which were not possible to jump in<br />
the past. Recently, I've done most of my<br />
jumps from the Alps near my home.<br />
ground. Our BASE canopies work excellent as<br />
main and reserve canopies . Packing and maintenance<br />
of them is very important.<br />
FEAR AND FEELING THE POSITIVITY<br />
I always have some fear before the jump.<br />
There is less fear if I am on a known site, but<br />
I am more fearful on exits which I jump for<br />
the first time. As soon as I jump off, fear<br />
disappears. I don’t know if I get a smile on<br />
my face, but the feeling is great. I can’t<br />
express them with words. First, after landing,<br />
I am strong and brave and not afraid of<br />
anything that comes my way. Later, the other<br />
positive emotions reach the highest levels. I<br />
love my life; I love people whom I keep in my<br />
heart and love all living creatures around me.<br />
VISUALIZATION<br />
I start to think about jumps a few days in<br />
advance. Visualization is the best way to get<br />
ready for the safe and successful jumps. The<br />
hike up to the exit point is the best time to<br />
get ready for the jump in my mind. It's also the<br />
right time for checking weather conditions.<br />
FREE FALL AND FLYING<br />
I like free fall and flying. The lowest altitude I<br />
free fallen was 70m over ground, the highest<br />
possible exit is limited only by the height of<br />
the mountain (Eiger 3200m ASL).<br />
ATAIR<br />
I jump with Atair canopies. In the last two<br />
years I jumped with the BASE canopies designed<br />
by my son Andrej. He is a new director<br />
for the Atair company. My harness container<br />
is from Adrenalinbase and wingsuit from<br />
Phoenix-Fly. We collaborate with both companies<br />
sharing our knowledge and ‘toys’.<br />
NO RESERVE<br />
There is no time or altitude to use a reserve<br />
parachute at a low jump and there is no need<br />
to have it for deployments over 150m above<br />
<strong>Issue</strong> 06 - Volume 1
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KNOWLEDGE FROM EXPERIENCE<br />
It took me years of training to get to the level<br />
of knowledge and skill I have. I am aware that<br />
each time I jump I risk my life. If I break a<br />
bone or bruise my skin, it could be a close call<br />
for ordinary people, but for me it is a warning<br />
and minor accident which will heal quickly<br />
and will not cause a long delay for my activities.<br />
I am happy and probably lucky to survive<br />
all those years without close calls. I have never<br />
been in a situation which I couldn’t handle<br />
or thought it was the end for me.<br />
I AM SELF TAUGHT<br />
IN APPLIED AERODYNAMICS,<br />
PARACHUTE RIGGING,<br />
DESIGNING AND BUILDING<br />
PARACHUTES AND<br />
HANG GLIDERS.<br />
PLANNING AND PREPARATION, GOOD ORIEN-<br />
TATION AND COORDINATION!<br />
I jump mostly with people who are 15 to 40<br />
years younger than me . There is no chance<br />
not to be fit enough for following them.<br />
We have to hike or climb to the jump sites<br />
from 1 to 4 or 5 hours . It is not exhausting<br />
and tiring because we are fit for it . We don’t<br />
have to do this , but we like it .<br />
Most of the big walls were discovered by<br />
climbers; we have to find only proper exits.<br />
This requires some climbing with climbing<br />
gear, dropping and throwing the rocks , apples<br />
or oranges ( for the safety of the other people<br />
below) and measuring the time of the impact .<br />
This gives us the picture of the terrain for the<br />
jump. Reading the accurate maps and photos<br />
is also very important for us.<br />
BASE JUMPING AND MINDSET<br />
BASE jumping makes me very strong in my<br />
mind. This helps me a lot in my life and work.<br />
I am not afraid of the troubles in everyday life<br />
"If it doesn’t kill me, it makes me stronger". I<br />
am willing to share my knowledge and experiences<br />
for free with other people, but not<br />
with everyone. I am jumping together with a<br />
friend who is beginner in BASE jumping, but<br />
is a very experienced climber in the Alps and<br />
Hymalayas. Our plan for the future is to<br />
climb and jump together.<br />
TEACHING<br />
I taught some people in the past, but found<br />
out that their ambitions were focused on other<br />
goals and not for BASE jumping itself.<br />
Sometimes I have lectures or seminars about<br />
flying with the primitive flying ‘contraptions’<br />
(HG, PG, BASE wingsuit) which are powered<br />
only by gravity and solar energy .<br />
CLOSE COMMUNITY<br />
Such dangerous activities demand determined<br />
people who go through different and<br />
difficult selections before they became good<br />
BASE jumpers. No matter what their education<br />
may be or what kind of job they are doing,<br />
they are mostly open-minded people and<br />
free spirits. It is a great pleasure for me to be<br />
a part of such a family. Meeting and jumping<br />
with them on different places around the<br />
world is always great. With some of them I am<br />
very good friends and jump with them often.<br />
<strong>Issue</strong> 06 - Volume 1<br />
The whole body is involved when jumping. A<br />
good push on the exit brings you further away<br />
from the object , orientation in the 3D and<br />
coordination are very important. You have to<br />
be relaxed and flexible, not stiff and rigid. The<br />
most important part of you is your own head;<br />
where you make your decisions to jump or not<br />
jump.<br />
TAKING THE PLUNGE<br />
When I jump low objects I am focused on a<br />
stable body position which is important<br />
for the deployment of my canopy. I don’t<br />
want to strike into an object . On higher<br />
jumps I like to reach maximum outwards<br />
distance from the object before the
www.unconventionalathletes.com<br />
time of deployment . I haven’t done any aerials<br />
during the jump, but with the wingsuit<br />
I would like to learn at least how to perform<br />
a barrel roll.<br />
FOLLOW YOUR GUT, DON’T PUSH PAST YOUR<br />
LIMITS!<br />
BASE jumping is a continual learning process.<br />
You must be able to assess your abilities and<br />
willing to step down. I have nearly 900 BASE<br />
jumps and over 500 jumps from airplanes, microlights,<br />
balloons, tandem paragliders and<br />
helicopters, but I still walk down instead of<br />
jumping at times. To push past your limits is a<br />
very bad idea.<br />
EPIC JUMPS<br />
Jumping from Petronas or from a 500m tall antenna<br />
at night in the USA was fantastic, but<br />
WS flight from Eiger, Civetta in Dolomites or from<br />
a big wall near Triglav in Slovenia are something<br />
very special. These are famous climbing routes<br />
conquered in the opposite direction.<br />
I would like to jump from El Capitan and Trollveggen<br />
in the near future. There are still some<br />
sites near my home I haven’t jumped. My exits<br />
and flying are on a high enough level for such<br />
jumps and flights, but in my mind I'm not yet<br />
ready. However, I hope to do so soon!<br />
FROM SELF TEACHING AND DESIGNING T O<br />
FLYING!<br />
I am self taught in applied aerodynamics, parachute<br />
rigging, designing and building parachutes<br />
and hang gliders.<br />
All my parachutes are manufactured in Atair; I<br />
am not skilled enough to sew a canopy nicely<br />
together myself. I built one of my BASE rigs by<br />
myself though, but sold it later. Building hang<br />
gliders and paragliders at the beginning by<br />
myself was the only option for me to get<br />
into the air.<br />
A POSITIVE MESSAGE!<br />
I like BASE jumping, HG, PG, climbing and driving<br />
race cars on the track. Those are dangerous<br />
activities. It is up to anyone involved in this to<br />
make them as extreme as possible without too<br />
much danger to themselves. I would like to<br />
enjoy my life as long as I can and live it my<br />
way, and have a big smile on my face at the<br />
end of each day!<br />
BASE<br />
JUMPING<br />
MAKES<br />
ME VERY<br />
STRONG IN<br />
MY MIND.<br />
THIS HELPS<br />
ME A LOT IN<br />
MY LIFE AND<br />
WORK<br />
If you are interested in BASE Jumping you can catch STANE at the following address:<br />
WEBSITE: http://tandembase.com/news/atair-canopies<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
AN UNCONVENTIONAL AND PRAGMATIC<br />
APPROACH TO MASTER THE MIND!<br />
OVERIDE THE NATURAL IMPULSE OF GIVING UP!<br />
PETER RAGNAR ON MINDSET CONDITIONING FOR EXTREMITIES AND DISCIPLINE!<br />
6 DECADES OF PARTICIPATION,<br />
REALITY AND WISDOM!<br />
I can still recall my grandfather lifting weights<br />
on the roof of our apartment building in<br />
Brooklyn, NY. That was back in the 1940s. This<br />
was the era of many of the old-time strongmen<br />
we’ve read about, many of whom performed on<br />
the boardwalk at Coney Island. So, as a young<br />
boy I had plenty of encouragement to get fit and<br />
strong. I remember how excited I was when I<br />
got my Charles Atlas course in the mail and then<br />
about a year later getting my first weight set<br />
from Dan Lurie.<br />
By the time I was in my teens, I was well into martial<br />
arts (I began jujitsu in 1955) and western boxing soon<br />
after. I had the good fortune to train with one of the<br />
world’s top middleweight contenders, who trained<br />
me for the Golden Gloves. Actually, in the 1990s I<br />
was the training partner of the world heavyweight<br />
kickboxing champion Gary Deprisco. I was also trained<br />
by former Olympic judo coach John Saylor, who heads<br />
up the Shingitai Jujitsu organization, of which I’m a<br />
sixth-degree black belt. I also have many other belt<br />
rankings in judo and bando, and an honorary lifetime<br />
master award in Isshinryu karate. I’ve been training in<br />
martial arts for going on 61 years.<br />
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I’VE HAD A NUMBER OF WILD BEARS I<br />
BECAME FRIENDS WITH AND ONE<br />
I USED TO WRESTLE WITH.<br />
A ONE POINTED MIND! GOING SOLO.<br />
When training solo, what is it that drives a person<br />
to train and push limits over and over again? Will<br />
you train just as hard without a training partner as<br />
you would with one present? It’s all about having<br />
a strong mind. A one-pointed mind! A mind that is<br />
committed to success, to following through to the<br />
finish. Emerson wrote, “The great majority of men<br />
are bundles of beginnings.“ Folks begin with the best<br />
of intentions, but many quickly get bored. It is said<br />
that it takes 10,000 repetitions to have your body’s<br />
unconscious learn a technique. So, the mindset<br />
conditioning must be able to withstand boredom.<br />
As an example, I can recall one day training with a<br />
top judo/jujitsu competitor doing a basic throw we<br />
learned ages ago, 300 times each for a total of 600<br />
throws in one training session. That’s the type of<br />
mindset champion’s display. Mental conditioning is<br />
everything, for without it one will never get beyond<br />
the basics.<br />
BUILD TENACITY AND WILL POWER!<br />
The purpose for the drill I am about to explain is<br />
to allow a person to stay present. Therefore, it’s<br />
important to practice concentration exercises.<br />
What I’ve done for many years is to sit quietly and<br />
count my breaths, from one to one hundred. If you<br />
have a thought come up, other than the number<br />
you’re on, you must go right back to number one<br />
and begin again. Keep doing this until you can get<br />
one hundred breaths without a single distracting<br />
thought. The only thought you allow is the thought<br />
of the number you’re on. This isn’t as easy as it<br />
sounds, if a person has self-honesty. Accomplishing<br />
this builds tenacity and willpower.<br />
OVERIDE THE IMPULSE TO QUIT, LIVE IN THE<br />
MOMENT!<br />
Now supposing one was to do a high intensity<br />
fitness circuit, how do you prep your mind to over<br />
ride the natural impulse to give up once things<br />
start to get tough within the circuit, like when lactic<br />
acid gets too much or you are out of breath? First,<br />
you don’t think about how long it will take to finish.<br />
You do not think about what’s next. You concentrate<br />
on your breath, your performance, and ONLY on the<br />
next rep or strike. You may have a plan or strategy<br />
in mind, but it’s only with your present movement<br />
that you implement it. It is only in the moment that<br />
counts. If a person now begins thinking about how<br />
much of a contest is before them, the tendency<br />
for self-doubt arises. The question “Will I survive<br />
this?” comes up. That’s the last distraction a person<br />
needs at a time like this. You only know that in this<br />
moment is everything that counts. Your entire world<br />
depends on this very moment!<br />
<strong>Issue</strong> 06 - Volume 1
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HARNESS ADRENALIN, RATIONALIZE AND DEAL<br />
WITH FEAR!<br />
Let me introduce you to an exercise called the<br />
startle reaction. The “startle reaction.” Whenever you<br />
hear a loud noise, be it a gunshot, a car backfiring,<br />
the sudden wail of a siren or an emergency vehicle,<br />
a dish dropping, or a door slamming, practice not<br />
jumping, not being surprised. You might wonder<br />
how you can do this. First, practice not allowing<br />
yourself to daydream while you work or drive<br />
or walk down a city street. We’re startled simply<br />
because our mind wasn’t present. The more you<br />
can remain consciously aware of your surroundings<br />
in the present moment, the less the unexpected<br />
will be able to surprise you. You can also practice<br />
tapping the dashboard of your car the split second<br />
before a red stoplight turns green. Train yourself to<br />
mentally anticipate physical changes. It’s simple in<br />
theory, but requires practice.<br />
TRAIN AND BE MENTALLY ALERT WITHOUT<br />
BURNING OUT THE CENTRAL NERVOUS SYSTEM!<br />
Some years ago, I was approached by a professor of<br />
criminology from UCLA who was working with the<br />
Los Angles Police Department. They wanted to know<br />
how to help train police officers to be mentally alert<br />
without burnout of their nervous systems. They<br />
had read my interview on “Fear Management” in<br />
Black Belt magazine (6/05) and wondered what I’d<br />
suggest. I recommended that the officers do some<br />
type of static hold training (in this case a “wall<br />
chair” where you’re seated on an invisible stool,<br />
simply supported by your back pressed against the<br />
wall.). While holding this position, I recommended<br />
they visualize the imagined threat or a dangerous<br />
scenario. When facing a dangerous situation, many<br />
people literally freeze: their muscles tense and lock<br />
up. This is because fear generates a lot of carbonic<br />
acid secretion, when stress hormones like adrenaline,<br />
norepinephrine, cortisol, etc., are released. This<br />
quickly throws the body into acidosis, which in turn<br />
demands the physical organism hyperventilate to<br />
bring the blood pH back to normal. So, in this drill,<br />
you mimic the physiological conditions so that the<br />
body can adapt to being more in control of these<br />
autonomic nervous system reactions.<br />
Holding the stressed position, with the threat<br />
imagery, as the body screams for release of tension,<br />
we consciously calm the breathing. Now, remember,<br />
the subconscious cannot tell the difference between<br />
an actual event and one consciously visualized. In<br />
this safe environment, we can practice overriding<br />
the body’s natural tendency toward reaction. Instead<br />
we train a conscious response, with the full power<br />
of our fight-or-flight chemistry under our control.<br />
As a side note, if an athlete or law enforcement<br />
officer is deficient in potassium, they will not have<br />
the essential buffering chemistry to deal with the<br />
acidic conditions that hard training and mental or<br />
physical stress create. Potassium is what neutralizes<br />
(buffers) the rush of carbonic acid that freezes the<br />
muscles when stress hormones are released. Adding<br />
kale, dulse, kelp, and especially potato skins to one’s<br />
diet will add potassium. Also, the muscles require<br />
magnesium to keep them from locking up and<br />
endangering performance. Nuts, seeds and whole<br />
grains are rich in magnesium and certainly help.<br />
WILLPOWER COMES FROM DOING THE<br />
THINGS THAT TAKE ONE OUT OF<br />
THE COMFORT ZONE.<br />
<strong>Issue</strong> 06 - Volume 1
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MEDITATE WITH QIGONG!<br />
I also practice an ancient Chinese moving<br />
meditation called qigong (or Chi Gong). However,<br />
over the years I’ve innovated this ancient practice<br />
to fit a Western-friendly mindset (as published in<br />
articles in Inside Kung Fu magazine). Combined<br />
with certain breathing exercises, it’s an excellent<br />
way to gain control over the natural reactions<br />
of the autonomic nervous system. I do a basic<br />
pose called "Standing like a Tree" which employs<br />
the techniques of fear management by stressing<br />
my body with a static hold. This builds not only<br />
external strength, but internal and mental control<br />
as well.<br />
CONDITION THE MIND AND BODY FOR COLD<br />
WATER BATHING!<br />
Well, I certainly don’t consider myself of the same<br />
calibre as “The Iceman” Wim Hof, but many people<br />
around the world make it a practice to do coldwater<br />
bathing. I recall from my youth that at Coney<br />
Island, New York, the members of the “Polar Bear<br />
Club” would go for a New Year’s Day plunge in the<br />
ocean. I wrote about the 105-year-old famous<br />
strongman Joe Rollino, who swam every day in<br />
the ocean. Who knows how long Joe would have<br />
lived had he not been hit by a car crossing the<br />
street! You can read my newsletter on cold-water<br />
bathing here: http://www.longevitysage.com/canyou-bathe-yourself-to-incredible-health/<br />
A good way to practice conditioning your body is<br />
by taking hot and cold showers. Just turn the water<br />
from hot to cold, stand there until it becomes<br />
uncomfortable, and turn back to the warm water.<br />
You can alternate this several times. The next step,<br />
once you’ve been doing this, is just to step first into<br />
an ice-cold shower and then reward yourself with<br />
the warm water. As you practice this, focus on not<br />
allowing the shiver reaction. How? It’s simply a<br />
matter of biofeedback. The more you do it, the more<br />
you realize you can have control over it.<br />
I begin my practice by using a natural-bristle dry<br />
skin brush on my skin before I shower. This is one<br />
of the reasons my skin is still smooth, healthy, and<br />
wrinkle free. I next do an abdominal vacuum, where<br />
I flip my abdomen back and forth for 30 rounds.<br />
On my last exhalation, I hold my breath out for the<br />
count of 60 and then take one breath in and hold<br />
for a count of 120. I never force this or make it into<br />
a contest. This is just an insight into my personal<br />
practice. With my tissues oxygenated, I have no<br />
shiver reaction. I additionally do a tapping on my<br />
acupuncture points, which activates a powerful<br />
immune and hormonal response associated with<br />
anti-aging methodologies.<br />
IT’S ALL ABOUT<br />
HAVING A STRONG MIND.<br />
A ONE-POINTED MIND!<br />
<strong>Issue</strong> 06 - Volume 1<br />
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WILLPOWER!<br />
Willpower comes from doing the things that take<br />
one out of the comfort zone. A simple example of<br />
this is promising yourself to get up an hour early. Yes,<br />
this means going to bed at the proper time. But all<br />
successful people I know get up early. It’s the single<br />
most unknown secret of success. Why? Because it<br />
is the practice of getting out of the comfort zone.<br />
Really, nothing great happens in the comfort zone,<br />
except finding it easier to procrastinate and to stay<br />
there. Additionally, try new healthy foods, learning<br />
to readjust the taste buds. Make a list each morning<br />
of all the important things you’d like to accomplish.<br />
Ask yourself, “What is the most important thing to<br />
do today that will best further my life, my health,<br />
and my career?” Then make certain you do them<br />
early in the day. You may find that these may also<br />
be the very things you resist doing. How about<br />
balancing the checkbook and paying the bills the<br />
moment they get opened? Having a written budget<br />
is another. Always being on time is another. All<br />
of these little things build willpower. The poet<br />
Robert Browning stated, “When the fight begins<br />
within himself, a man’s worth something!” As far as<br />
giving up smoking, I have one absolutely fool proof<br />
technique. Step one: do not light it. Step two: do<br />
not, whatever you do, put it into your mouth!<br />
MEDITATE AND GAIN FOCUS<br />
I meditate every day and have for most of my life.<br />
There is an abundance of scientific research linking<br />
meditation, longevity, and health. Meditation is<br />
basically calmly observing your mind. While we usually<br />
think of those who meditate as sitting cross-legged in<br />
some isolated spot, a well trained person can make<br />
anything a meditation by bringing mindfulness, focus,<br />
and concentration into their activity. When I lift in the<br />
gym, each rep consumes my total focus. Even though<br />
I’m physically exerting myself and my muscles are<br />
screaming, my mind is relaxed. In one study I read,<br />
mental energy uses around 20% of the physical body’s<br />
energy. In releasing the mind’s superfluous thoughts, it<br />
appears we release a vast amount of energy for the<br />
muscles, organs, and glands to use that they would<br />
ordinarily not have access to. So, to answer the<br />
question, can training be a meditation? Absolutely.<br />
I think every long-distance runner who experiences<br />
a “runner’s high” finds it comes in part from being so<br />
into the run that it’s just running. That “just running”<br />
becomes a meditation. This premise applies to any<br />
activity, if done with mindfulness.<br />
WRESTLING BEARS AND BREAKING RECORDS!<br />
I’ve had a number of wild bears I became friends<br />
with and one I used to wrestle with. (photos) I<br />
entertain myself with many personal and athletic<br />
accomplishments. It’s always awkward to talk<br />
about myself without sounding boastful. A few<br />
years back I pinch gripped 160 pounds. With one<br />
hand. The photo was published in Inside Kung Fu.<br />
Additionally, I broke Jack LaLanne’s dip record as<br />
reported in Iron Man Magazine. Jack did 1,000 dips<br />
in 45 minutes. I accomplished it in 40 minutes and<br />
then continued to do another 1,000 dips at the same<br />
pace, for a total of 2,000<br />
dips in 80 minutes.<br />
Recently, I was told I<br />
broke some kind of<br />
record for Roman Chair<br />
sit-ups. Anyway, I’m just<br />
hanging out having fun,<br />
seeing what I can do with<br />
my body and my mind.<br />
At least I feel I’ve been<br />
pushing my potential<br />
for my age as I keep<br />
breaking my personal<br />
bests.<br />
Article by Peter Ragnar<br />
WEBSITE: www.peterragnar.com<br />
FACEBOOK: https://www.facebook.com/sensei.peter.ragnar.<br />
Peter invites you to sign up for his free inspirational newsletter.<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
NEURO-SET<br />
TRAINING<br />
A SYNERGISTIC COMBINATION<br />
RECRUITS NEW MUSCLE FIBERS<br />
THE UNSTOPPABLE JON BRUNEY SHOWS HOW TO BUILD<br />
POWER WITH HIS STRENGTH, SPEED AND<br />
CONDITIONING APPROACH<br />
THE BEGINNINGS<br />
I have always enjoyed lifting heavy objects. There is something that<br />
feeds a primal part of our lives when we train. I started to get really<br />
serious about lifting in my 20’s. I read every piece of material about<br />
training from as many different sources as possible. My training<br />
back then included barbells, homemade thick handled dumbbells,<br />
sleds, plate-loaded kettlebells, rebar, pipes, spikes, and chains. I<br />
continually tried to challenge the limits of my physical abilities.<br />
That desire for a challenge changed the course of my career 16<br />
years ago.<br />
I was invited to attend a performance by a strength team at a local<br />
high school. At the event I saw these strongmen crush stacks of<br />
bricks with their arms. That night I said to myself, “I can do that.”<br />
The next day I bought some loads of concrete bricks and broke<br />
them with my elbows. The good news is that the bricks broke;<br />
the bad news was that I shattered both elbows. After a trip to the<br />
emergency room, and the healing process started, I found that I was<br />
more passionate than ever to become a performing strongman.<br />
It was shortly after this experience that John Brookfield became<br />
my mentor. As the famous quote says, “When the student is ready,<br />
the teacher will appear.” John and I went on to do some incredible<br />
feats of strength and endurance as we pulled a 38,000 lb. plus semitruck<br />
for the distance of one mile. We did the truck pulls several<br />
times around the country. Since that time I have had the privilege<br />
of creating and performing my motivational strength program<br />
“Pressing the Limits” all around the U.S.<br />
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INCENTIVE!<br />
I am motivated by helping others achieve<br />
breakthroughs in their training and life. When<br />
someone sees me perform feats of strength that<br />
test my limits, it often inspires them to challenge<br />
themselves and get out of their comfort zones. With<br />
coaching others, I encourage them to push harder and<br />
smash through training plateaus.<br />
INJURIES AND STRONGMAN MENTAL TOUGHNESS!<br />
Being a performing strongman you have to learn to deal<br />
with injuries. One of the most interesting one was getting<br />
severe burns from accidentally lighting my arm on fire<br />
during a performance. (I was breaking a stack of concrete<br />
set on fire at the time.) Also, cuts, bruises, shoulder issues<br />
and joint pain can come with the feats I regularly perform.<br />
You have to learn to push through the pain. That’s where<br />
mental toughness is a big asset.<br />
NO CHAIN NO GAIN!<br />
The hardest move I have ever done was chain lifting over 1,100<br />
lbs. for high repetitions until failure. Another difficult training<br />
move is not about heavy weights, it’s about body control. I like<br />
to put my feet in suspension straps and place my hands on the<br />
sides of a basketball/medicine ball. Then from this elevated<br />
plank position I bounce my upper body up and down. It’s more<br />
difficult than it sounds. What makes my style of training tough is<br />
the combination of exercises together.<br />
My craziest feat is lying under a bed of nails while my wife jumps<br />
rope on top of it. You can read more about this feat in the Guinness<br />
Book of World Records.<br />
PROTOCOLS<br />
Most of the time I try to get 90-120 minutes of training five days a<br />
week. I also spend time every day doing exercises with the elevation<br />
mask, O2 trainer, or the Powerlung. I use the different implements<br />
based on the goal of the protocols that I am doing.<br />
Some of the training, especially the impact exercises, can really<br />
tax the body. To teach the body to absorb impact, I toughen the<br />
body with a conditioning hammer and gravel-filled bag. The<br />
combination of strength feats, body toughening and endurance<br />
challenges, really pushes me to dig deep.<br />
PROTEIN, POWERGREENS AND PERFORMANCE<br />
I try to consume as much protein as possible. Another staple<br />
of my diet is power greens and super fruits. I add them to my<br />
protein shakes and they really help with recovery. Another<br />
aspect of my diet is drinking different kinds of water,<br />
sometimes with very high PH content. I feel this helps with<br />
digestion and lowering the acidity of the body<br />
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INSIDE OUT!<br />
I try to train both outdoors and inside every day. For warmups<br />
I enjoy mace or club swinging outdoors and then head<br />
inside for the heavy lifts. I usually finish outdoors. My<br />
favorite place to train is in my basement affectionately<br />
known as “The Dungeon.” It’s a great place to focus and<br />
block out distractions. I have some of my best high-intensity<br />
sessions there.<br />
STRENGTH SPEED AND COORDINATION<br />
I try to hit an exercise from every angle possible. Little<br />
changes in elevation, direction, or leverage can make a<br />
huge difference. What’s unusual about my training is that it<br />
incorporates strength, speed, and conditioning in the same<br />
workout. My favorite body part to train is my legs,<br />
because it’s the most demanding for me.<br />
THE NEURO SET SYSTEM!<br />
The three types of exercise that make up Neuro-Set are<br />
as follows:<br />
Grinds - Slow, controlled exercises that place resistance on large<br />
muscle groups. These exercises require total-body tension.<br />
Dynamic Power Drills-Performed quickly, these are movements<br />
which require power and speed. They are ballistic in the<br />
concentric portion of the movement and also use momentum<br />
to deliver an enhanced eccentric-loading effect.<br />
Isometrics - This category of exercise is performed while<br />
maintaining a static position. The joint-angle and musclelength<br />
remain constant for the duration of the contraction.<br />
combined into a Neuro-Set, they become a powerful force<br />
that takes training to a whole new level. When implemented<br />
properly, Neuro-Sets allow the nervous system to recruit<br />
more muscle fibers, because the body is forced to adapt<br />
to multiple forms of resistance. The result is that the body<br />
bypasses genetic performance roadblocks.<br />
METHOD EXAMPLE:<br />
1. Heavy Barbell or Dumbbell bench press for 8-10 reps<br />
2. Clapping Plyometric Push-ups or Exploding Push-ups<br />
to a Platform for 30-60 seconds<br />
3. Isometric bench press (place a bar under the safety bars<br />
so it can’t move or use the Neuro-Rack with chains) for<br />
7-30 seconds<br />
4. Rest for 30-60 seconds and repeat the Neuro-Set 3 to<br />
4 more times<br />
METHOD EXAMPLE 2:<br />
1. Heavy Squats for 8-10 reps<br />
2. Flipping a large tire for distance<br />
3. Weighted wall sit for 60 seconds<br />
Rest for 30-60 seconds and repeat the Neuro-Set 3 to 4<br />
more times. Following this type of training prepares you for<br />
anything life may throw at you!<br />
The NEURO-SET SYSTEM helped me to smash through bricks<br />
and pull trucks. I believe this type of training is essential to<br />
these feats.<br />
Each one of these exercise types have historically been quite<br />
effective on their own. But when they are synergistically<br />
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BEING A PERFORMING<br />
STRONGMAN YOU HAVE TO<br />
LEARN TO DEAL WITH<br />
INJURIES<br />
UNCONVENTIONAL EQUIPMENT<br />
I am co-owner of “SUBMIT STRENGTH” equipment. I have<br />
designed some unique pieces of equipment that are a bit<br />
unconventional. One of these items is the “Revolver.” It is a<br />
barbell that has rotating arms and sleeves. It is a powerful tool<br />
for strength and endurance. Also, the Neuro-Burner, and Neuro-<br />
Rack are excellent pieces. Although these types of push-ups<br />
have been around for quite some time, my version of the Iron-<br />
Cross or Iron-T push-up handles called “Neuro-Grips” are a great<br />
way to add intensity to any upper body workout.<br />
VELOCITY MAXIMUM TRAINING:<br />
I have a DVD called “Velocity Maximum Training”, and my book<br />
“Neuro-Mass” is available now. I also write a series for Milo strength<br />
journal called “Foundations.”<br />
I have trained Olympic wrestlers, NFL football players, and others<br />
wishing to develop their athletic potential.<br />
GOALS!<br />
I am hoping to pursue some more world records and seeing how far I<br />
can push myself. I also have some new training resources that will<br />
be available soon.<br />
Article by Jon Bruney<br />
You can learn more about Jon by following the links below:<br />
WEBSITES: www.submitstrength.com<br />
www.pressingthelimits.com<br />
FACEBOOK: https://www.facebook.com/jon.bruney.9?fref=ts<br />
TWITTER: @pressthelimit<br />
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LONG LIVE THE<br />
QUEEN… OF FITNESS!<br />
ELAINE LALANNE AT 90 AND GOING STRONG!!<br />
UNCONVENTIONAL CORNERSTONES THAT<br />
HELPED BUILD A HEALTHIER NATION – THE<br />
MIGHTY MATCH OF JACK AND ELAINE<br />
Once upon a time, there was a place where exercise was considered<br />
a dangerous activity. Doctors warned that lifting even light free<br />
weights could cause a heart attack, and women were told to avoid<br />
working out as it would weaken their health and make them<br />
awkwardly muscle-bound.<br />
Oddly enough, this isn’t a fictional story. It was America in the<br />
late 1930’s.<br />
A LEGEND WAS BORN<br />
It was also a time when Jack LaLanne entered the fitness<br />
scene boldly defying the prevailing wisdom. Trained<br />
as a chiropractor, Jack never applied his knowledge<br />
in practice, opting instead - at the age of 21 - to open<br />
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the first health and fitness club in the nation offering<br />
weight training equipment and nutritional advice.<br />
While a few pioneers before him encouraged other<br />
forms of strength training, Jack’s contributions to the<br />
culture of fitness remains unparalleled.<br />
Step into any modern day gym and you’ll find Jack’s<br />
inventions abound, including the leg extension<br />
machine and the weight disc system which allows<br />
5 and 10 pound increments to be easily changed. He<br />
significantly redesigned pulley machines to closely<br />
resemble the standard ones we use today. And to<br />
improve squat exercises, Jack built the original Smith<br />
machine, although he never bothered to name or<br />
patent the idea. Later, his friend, Rudy Smith, made<br />
some modifications and finished the process. Ever<br />
use stretch bands? Those too were his brainchild,<br />
although he called them Glamour Stretchers.<br />
A DEDICATED FOLLOWING!<br />
As with many innovators, Jack in his early years was<br />
often dismissed as a nut. Not even his exceptional<br />
physique or beaming vitality was enough evidence<br />
to validate his ideas and lifestyle. But change, as we<br />
know, can take time.<br />
Then in the early 1950’s Jack took another bold step<br />
in reshaping America’s physical culture by agreeing<br />
to host a TV show dedicated to promoting regular<br />
exercise. ‘The Jack LaLanne Show’ aired weekday<br />
mornings attracting a mostly female audience,<br />
although many pre-school children home with their<br />
mothers followed his routine. (Just ask any American<br />
now in their 50’s about that.)<br />
Engaging, informative and enthusiastic, the handsome<br />
host in a self-designed jumpsuit encouraged viewers<br />
nationwide to stay fit by getting off their sofas and<br />
participating in his workout. America was finally<br />
ready. The show, which launched in San Francisco,<br />
eventually went national and ran for over 30 years.<br />
A PHENOMENON!<br />
Today, Jack is regarded as a legend with awards<br />
named after him, a star on Hollywood Blvd<br />
and doctors routinely encouraging his once<br />
"unconventional" ways. He will also long be<br />
remembered as the man who executed astonishing<br />
feats of strength, often involving swimming, which<br />
he considered to be the best overall exercise. T o<br />
encourage older Americans to stay fit for example,<br />
he swam 1 ½ miles across Long Beach Harbor<br />
towing 70 row boats while handcuffed, shackled<br />
and fighting strong winds - at the age of 70!<br />
Believing that physical culture and nutrition<br />
were vital for a country’s salvation, he relentlessly<br />
promoted his ideas with an underlying patriotic<br />
fervor and a showman’s natural flair. Prior to<br />
having his own TV program, Jack made<br />
guest appearances on television shows, including<br />
the Les Malloy Show in San Francisco in 1950.<br />
Avoiding the traditional guest seat for an interview,<br />
he performed push-ups for the entire length of the<br />
1 ½ hour long program.<br />
THE KING MEETS HIS QUEEN<br />
An unruly, junk food junkie as a kid, Jack turned<br />
his life around at 15 after hearing a public lecture<br />
by nutritionist Paul Bragg. Initially hiding his<br />
healthy lunch of fruit, nuts and raw vegetables<br />
from classmates to avoid ridicule, in time he began<br />
offering advice to others.<br />
This included Elaine Doyle, the beautiful and<br />
progressive 25-year-old woman who booked and<br />
interviewed him for Les Malloy. Remarking, “Oh my,<br />
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THE MESSAGE I’D LIKE TO GET OUT<br />
TO PEOPLE IS TO MOVE FORWARD. TOO<br />
MANY PEOPLE WHEN THEY GET OLDER GO<br />
BACKWARDS, THINKING THEY CAN’T<br />
DO THINGS ANYMORE.<br />
you’re skinny”, he suggested that she stop<br />
smoking, eat healthier and gain weight. Heeding<br />
his suggestions, Elaine also turned her life around<br />
for the better.<br />
Three years later, Jack and Elaine met again and began<br />
dating, a courtship which lasted six years. Then the<br />
dynamic couple joined in a marriage that lasted over<br />
50 years, until Jack’s passing in 2011 at the age of 96<br />
from pneumonia. “He was really something,” Elaine<br />
says about her lifetime love. “We had a tremendous<br />
time together. He was a very loving and funny man.<br />
We laughed a lot.”<br />
KEEPING THE BALANCE!<br />
Through the years, Elaine kept up a graceful pace<br />
alongside of Jack while holding a growing empire<br />
and family together. She appeared as an exercise<br />
assistant on many episodes of his show, could be<br />
seen by his side as he rose triumphant from cold<br />
waters following one of his harrowing swims<br />
(always wearing her lucky hat for his protection)<br />
and behind the scenes raised their four children.<br />
Having both been previously married, their blended<br />
family included a daughter from Jack and a son and<br />
daughter from Elaine. Together they had one son, Jon.<br />
Elaine also assumed the responsibilities of running<br />
their day-to-day business affairs. She took on the<br />
role of president of their fitness company, BeFit<br />
Enterprises. Now an online store, BeFit continues to<br />
sell fitness-related products, including the popular<br />
Jack LaLanne Power Juicer, Jack and Elaine’s numerous<br />
fitness books and DVD’s and memorabilia. Keeping<br />
her stride, Elaine still reliably serves as President of<br />
the company to this day. (www.JackLaLanne.com)<br />
“Jack never wanted to be part of the business end. We<br />
could have made a lot of money by putting his name<br />
on things, but he never patented anything. Jack was<br />
never really money motivated.”<br />
AN UNBREAKABLE BOND!<br />
Fame undermines countless Hollywood couples,<br />
but success didn’t weaken their bond. It didn’t spare<br />
them hardships either. The couple tragically lost their<br />
19-year-old daughter, Janet, in a car accident and their<br />
youngest son, Danny, barely survived a serious accident,<br />
suffering injuries requiring multiple surgeries. Such<br />
heartbreaks could define a mother’s life, but Elaine’s<br />
strength extends well beyond the physical. To this day<br />
she says, “My glass is always ¾ full, if not more.”<br />
EARLY YEARS<br />
Growing up in Minneapolis, Elaine said her positivethinking<br />
father instilled her with resilience and<br />
optimism. She said he would remind her to focus on<br />
the things she accomplished – what she could do,<br />
instead of what she couldn’t. “You learned to doggy<br />
paddle first and now you can swim,” he said. And swim<br />
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she could. A lifelong sports enthusiast, Elaine was a “It’s also very important for people to maintain their<br />
member of the popular Minneapolis Aqua Follies that ideal weight. Too often people let things go too far.<br />
entertained large crowds in the 1950’s.<br />
It’s much easier to lose 5 pounds than 10, 20, 30 or<br />
more.” Throughout life Elaine has maintained her 119-<br />
THE OTHER QUEEN - NUTRITION<br />
120 pound figure – the ideal weight Jack originally<br />
In the field of nutrition, Elaine said Jack also had a suggested. “If I put on 2 to 3 pounds I take it off right<br />
lot of firsts. “In the 1950’s, we came out with the first away.” Fond of quoting Jack, whose witticisms bear<br />
protein bar.” They also had the first protein powder and repeating, Elaine adds, “Jack used to say, ‘I know a good<br />
instant breakfast. “We used to put all sorts of things in a exercise for reducing weight – push yourself away<br />
blender and called it ‘instant breakfast’. We went to see from the table.’ ”<br />
a biochemist who was a member of Jack’s gym…and he<br />
made up this formula that Jack wanted to have, and we A LIFETIME OF KNOWLEDGE AND EXPERIENCE<br />
packaged and sold Instant Breakfast in the Bay area.” An author of 4 books, her latest work in progress is<br />
a comprehensive book about Jack which includes<br />
EXERCISE IS KING!<br />
numerous vignettes and untold details about his early<br />
“Jack always said, ‘Exercise is king, nutrition is queen. years growing up on a ranch with his grandparents.<br />
Put them together and you have a kingdom.’ ” Saying Elaine also continues to lecture to a variety of<br />
she is not a fan of GMO’s and prefers organic foods, audiences. “I tailor my message to each group, but I<br />
she includes an assortment of non-organic items in speak about Jack and my life together and fitness. I<br />
her diet. “It’s not what you do some of the time that show bloopers from the show at the end and that’s<br />
matters, it’s what you do most of the time.”<br />
what gets me the standing ovations.”<br />
JACK ALWAYS SAID, 'EXERCISE IS KING,<br />
NUTRITION IS QUEEN. PUT THEM<br />
TOGETHER AND YOU HAVE A KINGDOM'<br />
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“If you watch reruns of the show, which are available<br />
on Roku and Me TV, you’ll notice that Jack never did<br />
a full squat. That’s because he had a knee injury from<br />
playing football in high school.” When World War<br />
II came around, Jack was actually rejected by the<br />
military because of this limitation. “He wanted badly<br />
to go, so he did handstands and other feats to prove<br />
his abilities at the recruitment office. So they took<br />
him, and Jack served 3 years in the Navy.” Just another<br />
example of Jack living up to his motto: Anything in<br />
life is possible and YOU can make it happen.<br />
SAGE ADVICE<br />
Elaine has a lifetime of wisdom and experiences<br />
to share but she focuses on a few key points. “The<br />
message I’d like to get out to people is to move<br />
forward. Too many people when they get older go<br />
backwards, thinking they can’t do things anymore.”<br />
Regardless of one’s age, she advises to avoid negative<br />
words. “Try to catch yourself saying ‘can’t' or ‘won’t’<br />
because they will only bring you down, not up.”<br />
To athletes she says, “Keep up with your workouts!”<br />
Jack’s televised exercise routine may have been on<br />
the light side, but she said he worked out intensely<br />
for 2 hours a day and trained others according to<br />
their fitness level. “When Jack did some training with<br />
the 49er’s (professional football players) a number of<br />
them puked their guts up.”<br />
“I’ve always been a half hour to 45 minutes-a-day<br />
exercise girl,” says Elaine. Vibrant, warm-hearted and<br />
inspirational now as always, she continues to practice<br />
what she preaches:<br />
YOU SLEEP EVERY DAY,<br />
YOU EAT EVERY DAY, YOUR<br />
BODY WAS MEANT<br />
TO EXERCISE<br />
EVERY DAY<br />
Interview by Sharon G Jonas<br />
<strong>Unconventional</strong> Athlete: Mrs Elaine Lalanne<br />
WEBSITE: http://www.jacklalanne.com/<br />
YOUTUBE: https://www.youtube.com/watch?v=Pbu296JJNeo<br />
POWERJUICER: http://www.powerjuicer.com/<br />
PRODUCTS: http://www.swansonvitamins.com/q?kw=jack+lalanne<br />
Jon LaLanne Chef Website: http://www.cheflalanne.com/chef-lalanne-innovationstrade.html<br />
Jack LaLanne Facebook: https://www.facebook.com/officialjacklalanne/?fref=ts<br />
Elaine LaLanne Facebook: https://www.facebook.com/TheJackLaLanne<br />
Inspirational 90 year old Elaine LaLanne: https://m.youtube.com/watch?v=Pbu296JJNeo<br />
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THE SCIENCE OF<br />
BUILDING BRAWN<br />
DR. JEFF GOLINI: CHAMPION BODYBUILDER, SCIENTIST, RADIO<br />
HOST, CEO - AND THE BRAINS BEHIND FLAWLESS CREATINE<br />
Can you give us a brief background on was basic. Squat until you drop twice<br />
yourself as an athlete?<br />
per week. Start light and increase<br />
weight until you could do no more. I<br />
I am a former “American High School never used knee wraps or a suit back<br />
Athlete of the Year” in football, then. Just raw.<br />
basketball and track. I went on to play<br />
college football for 4 years. I also was Method: I’d start with 135 lbs. for 10<br />
a power lifter during these times and reps to warm up. Then added 45 lb<br />
set many school and state records. I plates and did each set for 5-7 reps<br />
got into bodybuilding from 1982 to and continued to add weight until I<br />
1992 and retired as a professional. got close to my max. Then I would do<br />
single reps on max day.<br />
Jeff, we heard you held a record for<br />
the heaviest squat lift in high school. You also bench pressed 500lbs - this<br />
Can you tell us how you trained for was close to the World Record for<br />
the squat?<br />
your age group. Can you tell us how<br />
As a high school lifter back in the you trained for this?<br />
1970’s, I held the school squat record Back in the early 1980’s, I believe the<br />
of 600 lbs for about 25 years. Training World Record was about 550 lbs. I<br />
benched 505 lbs and was getting<br />
close to breaking the World Record<br />
until it went through the roof, and<br />
I got into bodybuilding. My bench<br />
routine was as follows:<br />
Bench Press. 8 sets x 5-10 reps.<br />
Continue adding weight until I got<br />
close to my max then did one rep on<br />
max days. I then also did 5 sets of<br />
dumbbell flyes x 10 reps and 5 sets<br />
of decline presses x 10 reps.<br />
What are some of the many awards<br />
you’ve won?<br />
As a professional bodybuilder I was<br />
the winner of the California BASA<br />
Pro-Am. Prior to going professional,<br />
I won 4 major amateur competitions<br />
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in Ohio and California. I also was<br />
the Ohio State power lifting record<br />
holder.<br />
What other sports are you into? How<br />
often do you train?<br />
I have since retired from football,<br />
basketball, track, powerlifting and<br />
bodybuilding. My only current sport<br />
is weight lifting.<br />
I train 4 days per week. I use fast past,<br />
little rest between sets technique<br />
with lots of super and giant sets.<br />
In college and grad school, were<br />
you planning to get into product<br />
development?<br />
I studied bio-chemistry and chemistry.<br />
Chemistry involved everything from<br />
food chemistry to bio-chemistry to<br />
quality management. I had been into<br />
inventing and developing for quite<br />
some time.<br />
Can you tell us about the creatine you<br />
invented that is ‘stable’? Most people<br />
freak out when they hear about<br />
creatine! What makes your type safe<br />
and how did it come about?<br />
I have been working with creatine<br />
since I first introduced it to the market<br />
back in the early 90’s. Creatine is a<br />
great product, but it has a flaw. It is not<br />
stable in solution and instantaneously<br />
starts to convert to a dangerous biowaste<br />
called creatinine. I was the<br />
one who figured out how and why<br />
this conversion happens and came<br />
up with a way to fix this flaw. In 2001,<br />
about a decade after creatine was<br />
made available, I re-introduced this<br />
greatly improved version.<br />
In a nut shell, the lower the pH of the<br />
solution (or stomach) the quicker the<br />
conversion to creatinine. By raising<br />
the pH to an alkaline condition<br />
the conversion will stop. So, Kre-<br />
Alkalyn® is the world’s only stable<br />
creatine backed by three world<br />
patents and many more pending. No<br />
bloating. No loading. And No side<br />
effects. You only need 1.5 grams<br />
per day for most people (2 capsules)<br />
www.getkrealkalyn.com<br />
Creatine is a<br />
great product,<br />
but it has<br />
a flaw.<br />
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From what I gather you have combined<br />
your pharmaceutical knowledge<br />
with your knowledge of your hobby/<br />
sports to get safer gains with drugfree<br />
nutritional supplements. Can<br />
you tell us about other products you<br />
have been working on and what they<br />
do to safely improve an athlete’s<br />
performance?<br />
Since I first started as a successful<br />
athlete turned scientist, my passion<br />
has been to develop state-of-theart<br />
products for athletes that really<br />
do work. I founded the company<br />
(All American Pharmaceutical) as an<br />
alternative to dangerous drugs. Just<br />
this year, 2016, I have had two patents<br />
issued. One is for a new cholesterol<br />
lowering over-the-counter (OTC)<br />
Lyzme5® and the other is a brand<br />
new process that will revolutionise<br />
amino acid delivery. I'm also at FDA<br />
with an Orphan Drug Application<br />
for a brand new OTC for<br />
inflammation; Kre-Celazine®<br />
Kre-Celazine seems to be a very<br />
promising product. Can you tell us<br />
about it?<br />
The FDA has officially recognized<br />
the effectiveness of Kre-Celazine in<br />
combatting inflammation. Usually a<br />
dietary supplement doesn’t make it<br />
that far [in the FDA’s approval process].<br />
It is a very long process, but when<br />
we get it done doctors will be able<br />
to prescribe it to their patients as an<br />
alternative to Celebrex and aspirins.<br />
The good thing is it’s completely sideeffect<br />
free. It’s the first product of its<br />
kind that will be a drug, but you can buy<br />
it over-the-counter as a supplement. It<br />
really works and clinical trials have<br />
proven that.<br />
There are so many causes of<br />
inflammation, but when you look<br />
at how to get rid of it, you are really<br />
limited to NSAID’s and they have<br />
so many bad side effects. And they<br />
really sort of mask the problem. Kre-<br />
Celazine is the first thing that has<br />
been able to get into the joints and<br />
heal and get rid of the inflammation.<br />
It is designed for the smaller joints –<br />
your wrist, knees, elbows and fingers.<br />
There is a topical crème available<br />
now as part of a kit in the USA and<br />
you can get relief within five minutes;<br />
it penetrates transdermally, so a lot of<br />
athletes will rub that on their knees,<br />
their elbows, before a workout if they<br />
have pain. Then you use the capsules<br />
as you need. Normally, depending<br />
on your pain, it might take a month<br />
or two. After that if you have a hard<br />
workout and you feel the pain coming<br />
back you just go back on it for a few<br />
weeks and the pain will go away.<br />
What determines which products you<br />
develop?<br />
I’ll be 57 this year and my knees and<br />
elbows were starting to bother me<br />
and when I first started to develop<br />
Kre-Celazine, it was actually for<br />
me personally! It worked so well<br />
I continued to get it to a place<br />
where I could market it. I’m my own<br />
guinea pig. I still try out everything<br />
that I make first. If it doesn’t work for<br />
me then I would never go to the next<br />
step. So, really, the gym is my lab.<br />
Which of your own products do you<br />
use?<br />
I take a pretty good regimen. I use our<br />
VitaDrive, which is our vitamin complex,<br />
the Kre-Alkalyn, KarboLyn, which is our<br />
carbohydrate, I use that before I train;<br />
because of my age I use our TesCharge,<br />
which helps to boost your testosterone<br />
levels, and I use the joint rehab or<br />
the Kre-Celazine. I have another new<br />
patent on some amino acids, so I’m also<br />
using the patented Glutasore.<br />
What are your plans for the future<br />
with regards to helping improve<br />
athletic performance?<br />
I will continue to research and release<br />
real products for athletes that actually<br />
work and are based on real science. All<br />
these products will be manufactured<br />
at All American Pharmaceutical’s<br />
state-of-the-art manufacturing plant<br />
in Billings, Montana.<br />
What is your role at All American<br />
Pharmaceutical? Can you describe<br />
the facility?<br />
I founded it in 1985 when I was still<br />
a bodybuilder. I’m still the CEO of the<br />
company. It’s a big facility with about<br />
150,000 sq. ft. It’s one of the nicest<br />
production facilities in the country.<br />
We employ about 135 people. We<br />
moved the facility from California to<br />
Montana in 1992. It worked out well<br />
for us - lots of breathing room and<br />
great people!<br />
Since I first started as a successful<br />
athlete turned scientist, my passion<br />
has been to develop state-of-the-art products<br />
for athletes that really do work.<br />
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Can you give any advice about<br />
supplements with regards to<br />
optimizing performance safely?<br />
I would recommend the following<br />
products:<br />
Kre-Alkalyn®<br />
Karbolyn®<br />
Vitadrive®<br />
Test Charge®<br />
All of these are marketed under the EFX<br />
Sports® Brand. (www.Amazon.com)<br />
Which safe supplements combat<br />
fatigue and speed-up recovery?<br />
I would recommend three: Karbolyn®<br />
to help replenish your glycogen stores,<br />
Kre-Alkalyn® which aides in recovery<br />
and BCAA’s which aid in recovery.<br />
You are also a keynote speaker for<br />
Olympic fundraisers. Can you tell us<br />
what this entails?<br />
This is part of giving back to the<br />
community. I have travelled the world<br />
speaking to people of all ages and walks of<br />
life - from prison systems to Jr. High school<br />
kids. Speaking about drugs to nutrition to<br />
training to life. It is my passion.<br />
So your radio shows aim to reach and<br />
teach people too?<br />
Yes. This is why I also got into<br />
Broadcasting with two shows. “Science<br />
for Humans” which can be heard<br />
live each week on Wednesdays at<br />
10:00 MST. You can hear it at www.<br />
superhumanradion.com. I also host the<br />
EFX Sports Radio Show heard live on<br />
ESPN 910 Radio each Sunday morning<br />
from 9:00 A.M. to 10:00A.M. MST.<br />
CO-HOST OF SCIENCE FOR HUMANS ON: www.SuperHumanRadio.com<br />
HOST OF A WEBINAR SERIES CALLED “ASK THE SCIENTIST” www.MuscleInsider.com<br />
HOST OF SPORT’S RADIO SHOW ON ESPN BILLINGS: http://www.espn910.com/<br />
You can reach JEFF at the following:<br />
EMAIL: scientist@allamph.com<br />
INSTAGRAM: https://www.instagram.com/drjeffgolini/<br />
TWITTER: https://twitter.com/GoliniJeff<br />
FACEBOOK: https://www.facebook.com/jeff.golini/photos_al<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
JUMPING<br />
FOR JOY<br />
DAVID LAFFARUGE ON THE FEAR, FUN<br />
AND FRATERNITY IN BASE JUMPING<br />
Bliss Exists…Between the Top and the Bottom<br />
<strong>Issue</strong> 06 - Volume 1
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THE BASE!!<br />
I started BASE jumping around 4 years<br />
ago and have made over 500 jumps. My<br />
first BASE jump was in January 2012.<br />
I was with a group of friends, and we<br />
were all self-teaching. The guy with<br />
four jumps would mentor the guy with<br />
just two jumps etc. Hahaha!<br />
At the beginning, it was a bit scary, but<br />
it has given me some unforgettable<br />
memories. We were having fun and<br />
experiencing it like it was our own<br />
adventure. Now, we are having even<br />
more fun, and can see how far we've<br />
come when we think back to our<br />
mistakes, and remember our scared<br />
faces during the first few jumps. I<br />
have jumped in Belgium, France,<br />
Norway, Switzerland, Malaysia, Spain,<br />
Greece, Turkey, Italy, Indonesia and<br />
the Philippines.<br />
IT’S NEVER TOO HIGH! IT CAN ONLY BE<br />
TOO LOW<br />
I got more into the lower jumps last<br />
year with friends who taught me<br />
some new techniques, and I love it!<br />
It has opened a whole new world of<br />
possibilities to me. The pioneer of<br />
BASE jumping, Carl Boenish used to<br />
say, “the whole world is jumpable” and<br />
when you start going into low stuff,<br />
that sentence makes even more sense.<br />
The lowest jump I have done so far<br />
was from just 36 meters!<br />
You can watch this on youtube via the<br />
link below:<br />
https://youtu.be/Zeg4ssdVhuU<br />
THE EMPHASIS ON EQUIPMENT!<br />
The equipment can always change,<br />
depending on the different jumps.<br />
Basically, I try to always jump with a<br />
parachute, a helmet and good shoes!<br />
That makes people laugh, but if I had<br />
to choose between a good helmet and<br />
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good shoes, I’d go for the shoes, as I<br />
haven’t got much of a brain to protect<br />
anyway! The reason for this choice,<br />
is that I have seen many foot injuries<br />
due to hard landings. A broken foot is<br />
not the end of the world, but it can<br />
get you grounded for many weeks. You<br />
can have a lifetime of pain in a foot,<br />
which sucks when you’re doing an<br />
activity that requires long walks in the<br />
mountains etc.<br />
It’s important to have shoes with:<br />
• Good grip, so you can be<br />
confident when you jump from a<br />
sketchy rock.<br />
• Solid support of the ankle and<br />
shock absorber insoles for the<br />
harder landings.<br />
• Waterproof insulation and<br />
comfort. This is so that you don’t<br />
ruin your jump because you’re<br />
feet are sore after a long hike.<br />
Then according to the different jumps,<br />
you can add any kind of extra gear;<br />
depending on how much you can carry<br />
up, and jump down with afterwards.<br />
This can include: protective gear,<br />
ropes and harnesses for access to the<br />
exit point, a wingsuit, tracking suit,<br />
morphsuit and chocolates.<br />
TRUST YOUR GEAR<br />
My gear is in good condition and I<br />
pack it myself so I am confident with<br />
that. The gear-related accidents are<br />
extremely rare. It's normally the<br />
human error that kills.<br />
You just have one parachute, and it’s<br />
enough. Why would you need a reserve<br />
when you already have a canopy which<br />
is packed as a reserve?<br />
You don’t have time to deploy a<br />
reserve anyway. BASE jumping is not<br />
an activity you should be considering,<br />
if you don’t trust your gear.<br />
FROM FEAR TO INNER PEACE!<br />
Before the jump, I am scared and<br />
everyone can see it because I am not<br />
very good at hiding my feelings.<br />
With experience, you learn how to<br />
deal with it, and the big fear of your<br />
first BASE jump becomes a familiar<br />
apprehension that makes you<br />
conscious, and keeps you alive. It’s<br />
important to be scared; I am afraid of<br />
people who are not afraid!<br />
Until the very last second before<br />
the jump, I can feel the fear, but as<br />
soon as I step off, it disappears!<br />
Every BASE jumper has tried to<br />
explain that feeling, but it’s really<br />
difficult to understand if you haven’t<br />
experienced it for yourself. In just a<br />
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second you jump from fear to inner<br />
peace without any previous yoga<br />
experience! It’s unbelievable how<br />
calm and confident you are during<br />
the jump. It’s like time doesn’t exist<br />
and nothing matters anymore.<br />
I know it sounds dramatic but there’s<br />
no other way I can describe it.<br />
VISUALIZE<br />
Before doing something new, I try<br />
to visualize all kinds of scenarios<br />
(especially the worst one) and how to<br />
react if it should happen.<br />
I do outdoor activities that keep me<br />
in shape for hiking, but I have never<br />
managed to commit to a regular home<br />
workout, as it prevents me from being<br />
able to go out and play. I respect<br />
people who are able to keep that<br />
discipline however.<br />
BASE can be really exhausting, or<br />
not, depending on where you jump.<br />
During the summer I live in<br />
Lauterbrunnen, so I have access to<br />
nice jumps with only 10 minutes of<br />
travelling in a cable car, and just 5<br />
minutes hiking. But sometimes I go<br />
for some more challenging stuff, and I<br />
love it. It feels good to “earn” the jump<br />
and enjoy incredible views that not<br />
many people get to see.<br />
Most of the jumps I do are well-known<br />
jumps, so I have all the information I<br />
need and I merely go to the exit point<br />
and jump. Opening a new exit is a lot<br />
of work, but it’s also really rewarding in<br />
terms of self-satisfaction. It’s the best<br />
gift you can give to the BASE jump<br />
community too: even though one day<br />
you will not be here anymore, people<br />
will have the chance to jump the exits<br />
that you opened for decades to come!<br />
I haven’t opened any exit that will<br />
make history, but yesterday I managed<br />
to jump a little cliff near my house. It<br />
is low, has a bad landing and sketchy<br />
access... but I am still really happy to<br />
have a new object to jump from, which<br />
is just walking distance from my home!<br />
THE GROUP EFFECT<br />
I had a close call after being totally<br />
reckless.<br />
I got so much adrenaline in the<br />
moment that I was laughing at a bad<br />
landing, like if it was the coolest thing<br />
ever. Then I walked back home and<br />
realized what had just happened. I got<br />
scared about 2 hours after the jump.<br />
I carefully analyzed the reasons for<br />
this close call. I watched the video<br />
<strong>Issue</strong> 06 - Volume 1
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TRICKS SCARE ME SO MUCH BUT I LOVE THEM!<br />
FLIPS AND AERIALS GIVES YOU A TOTALLY NEW TWIST<br />
ON THE OBJECT YOU’RE JUMPING.<br />
again and again, studied the weather<br />
conditions at the moment of the jump,<br />
looked at all the parameters that came<br />
into my poor jumping decisions. After<br />
hours of thinking, analyzing and asking<br />
opinions of older jumpers, I finally<br />
arrived to the following conclusion:<br />
it happened only because I went full<br />
retard... never go full retard!<br />
That day I learned that even when<br />
you think you’re careful, you can be<br />
overconfident due to the fact you’ve<br />
been jumping a lot, and at the same<br />
time you are victim of the group effect!<br />
The group effect is really dangerous!<br />
If you want to know the combined<br />
IQ of a group of BASE jumpers, then<br />
you take the IQ of the most stupid of<br />
them and you divide it by the number<br />
of jumpers... that’s how smart you are<br />
when you are in a group like that!<br />
So now that I know I can be reckless<br />
like anyone else, I just take a minute to<br />
think before doing something new or<br />
sketchy and I ask myself the following<br />
questions: Would I do it if I was alone?<br />
RESPECT<br />
The only thing that matters is how<br />
you act every day and to help other<br />
jumpers. You must respect the places<br />
where you jump and the people who<br />
live there.<br />
If every jumper does that, then the<br />
people we share the mountain with<br />
will respect us, and accept us in their<br />
playground. That’s the only thing that<br />
really matters. Other people’s opinions<br />
are not important to me, and I don’t<br />
feel the need to make BASE jumping<br />
mainstream.<br />
FREE YOUR MIND<br />
It might not be good to jump if you are<br />
not in a positive mindset. You already<br />
have enough things to deal with when<br />
you’re jumping, so it’s better to have<br />
your mind free from other problems<br />
that could cloud your mind. Having<br />
personal issues or needing to prove<br />
something to someone can force you<br />
to take unnecessary risks.<br />
A MIXTURE OF ALL SORTS AND A<br />
CLOSE COMMUNITY!<br />
BASE jumping has the most amazing<br />
community ever! We all know each<br />
other or have a friend in common. You<br />
can arrive in any place of the world<br />
and instantly be welcomed by the<br />
jumpers there.<br />
It’s a community of people with a free<br />
spirit, coming from every country, every<br />
cultural and social group!<br />
I’ve been sitting at the bar with people<br />
who were totally different, but united<br />
by this same passion. Ex-drug dealers<br />
sharing beers with Special Forces,<br />
wealthy guys buying a drink for the<br />
basebums. Basebums giving secret<br />
jump info to the wealthy guy. I’ve<br />
even seen a gay Spartan-looking man<br />
showing BASE chicks how to properly<br />
swallow a banana, a professional Dutch<br />
clown filmed by a Kiwi wingsuiter<br />
who was blowing fire in freefall with<br />
a rabbit costume. Punks teaching<br />
packing to pilots, TV stars doing drugs<br />
with construction workers etc. BASE<br />
jumping is one of the few activities<br />
where social hierarchy doesn’t exist,<br />
as nobody gives a damn about where<br />
you’re from because the only thing<br />
that matters is that you are here for<br />
the same reason as the rest of us.<br />
A jump only lasts a bunch of seconds,<br />
and at the end of an active jumping<br />
day, you have spent less than 2<br />
minutes in the air. What truly matters<br />
is the hours you’ve spent packing,<br />
hiking and laughing with your mates.<br />
<strong>Issue</strong> 06 - Volume 4 | 2016 38
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TRICKS<br />
Tricks scare me so much but I love<br />
them! Flips and aerials gives you a<br />
totally new twist on the object you’re<br />
jumping.<br />
I’ve jumped above a shipwreck on the<br />
most beautiful beach in the world. I’ve<br />
jumped from an outside elevator on a<br />
building, from a castle, a cable car, an<br />
official ministry building, and a house<br />
roof on the edge of a cliff. I would say<br />
anywhere on the whole earth would<br />
be a pretty epic place to jump!<br />
HAPPINESS ON A PERSONAL LEVEL<br />
I don’t think we are heroes or<br />
athletes, we haven’t invented the<br />
wheel or the cure for cancer. I<br />
don’t really know if BASE jumping<br />
is inspirational or just idiotic, and I<br />
think it doesn’t really matter.<br />
Some people like to be close to<br />
nature, some like death-defying<br />
stunts, some like the physical<br />
challenge in reaching a place that<br />
no one else has jumped, some do<br />
it for the fame, others are invisible<br />
ninjas, and I personally like to jump<br />
in fancy dress! Nobody BASE jumps<br />
for the same reason, and I don’t think<br />
there’s a good or a bad way to do it.<br />
The only thing that matters is that<br />
we, individually, have found a way to<br />
find happiness on a personal level!<br />
BASE jumping is an extremely<br />
individual and personal activity, but<br />
it’s paradoxically the one where you<br />
are most likely to meet people and<br />
share great moments. I hope it stays<br />
like that!<br />
Article by David Laffargue<br />
You can watch David in action by following the links below!!<br />
YOUTUBE: https://www.youtube.com/watch?feature=player_embedded&v=Zeg4ssdVhuU<br />
FIRST BASE JUMP: http://www.skydivemag.com/article/stay-alive<br />
URBAN COMPLATION: https://www.youtube.com/watch?v=UGS21ZM-VgI<br />
MOUNTAIN BASE JUMPING: https://www.youtube.com/watch?v=P0g6mfC0wV0<br />
INSTAGRAM: https://www.instagram.com/davidlaffargue/<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
SPEED<br />
SPECIFIC<br />
STRENGTH<br />
TRAINING<br />
ALANNA LOCAST ON TEACHING KIDS<br />
(AND US) THE ABC’S OF BUILDING<br />
FAST, EFFICIENT MOVEMENT<br />
Photo by Dennis A. Clark<br />
PUSHING PERSONAL LIMITS WITH “HELL<br />
ON THE HILL”- PREPARING, PERFORMING<br />
AND POST-CHALLENGE INSIGHT<br />
I think my passion for training that I have today, developed<br />
through my passion for sports at very young age. I was<br />
raised constantly playing sports or horsing around<br />
with my brother, and what it instilled in me ended up<br />
becoming a big part of the way I define myself. Athletics<br />
have always been the constant in my life. Regardless<br />
of anything else that was going on in my life, my sport<br />
was always there. There was always more practice to be<br />
done, strength to be gained or games to be won. I truly<br />
think my passion for bettering myself and others through<br />
training amplified during my collegiate career at Fairfield<br />
University playing Division 1 Women’s Soccer and then<br />
Track and Field at Adelphi University. I was opened up<br />
to a whole new level of borderline insane physical and<br />
mental tests that turned me into an addict for pushing<br />
myself and my boundaries. Collegiate athletics inspired<br />
me to get certified in personal training, speed specific<br />
training and collegiate strength and conditioning. It<br />
inspired me to go back to school to get my Master's<br />
Degree in Exercise Physiology. It has become a part<br />
of my every day life and my days just wouldn’t be the<br />
same without it. Currently, I personal train at World Gym,<br />
and train athletes from ages 7 up through professional<br />
level in speed specific strength and conditioning and I<br />
am a volunteer Strength and Conditioning Coach at<br />
Fairfield University in Connecticut.<br />
<strong>Issue</strong> 06 - Volume 1
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SELF MOTIVATION FOR SUCCESS!!<br />
I find motivation in myself and in all walks of life, but<br />
one of the biggest sources of inspiration that never<br />
ceases to amaze me are the youth athletes that I train.<br />
There is nothing more motivating than watching an 11<br />
year old persistently try muscles-ups every damn day<br />
until he gets one. To see a kid who just has that kind<br />
of drive and determination instilled in them already is<br />
so inspiring to me. I have my best training days when<br />
I workout right after training some of those kids! I am<br />
not involved in any regular competitions but I am always<br />
looking for events and challenges to push my limits (like<br />
'Tough Mudders' and 'Hell on the Hill')<br />
TRAIN HARD ADAPT EASY!<br />
I train 6 days a week for the most part, forcing myself to<br />
have at least one day a week where my body completely<br />
rests from intense physical activity. There are so many<br />
theories about why 100 different types of workouts are<br />
the best kind of workout. The one thing I am completely<br />
sure of is that I can never let my body become<br />
complacent. I must make my workouts unpredictable<br />
and spontaneous so that no part of me gets used to<br />
any sort of routine. If I keep challenging myself in new<br />
ways every day, my body will constantly be forced to<br />
adapt in different ways. Because of this, I train in a lot of<br />
different ways. I am always up for trying new workouts.<br />
I do Crossfit two days out of the week, try out different<br />
collegiate teams fitness tests and am constantly putting<br />
aspects of endurance, interval and strength training<br />
into my daily workouts.<br />
SPEED SPECIFIC STRENGTH COACHING<br />
The Speed Specific Strength and Conditioning coaching<br />
I do is at a Parisi Speed School located on Long Island.<br />
The ultimate goal of this training is to increase speed<br />
and efficiency of movement. Because of this, 100% of<br />
the training is speed specific. Training is focused around<br />
acceleration, change of direction and top speed. Even<br />
during strength training for example, only speed specific<br />
movements and muscle groups are trained. It is a really<br />
awesome program because there are kids as young as 7<br />
years old all the way up through professional athletes.<br />
Fixing a child’s running mechanics has an incredible<br />
effect on their development as an athlete. It’s incredible<br />
to see the way the kids progress.<br />
SPEED SPECIFIC METHODS!<br />
THE 5-PHASE TECHNIQUE:<br />
Top Speed Technique: This is a 5-phase technique to<br />
correct and master the proper mechanics of running<br />
stride. Once you have mastered each of the 5 phases,<br />
this can be performed for repetitions in a cyclical<br />
manner, pausing at the first position between each<br />
repetition, performed as fast as possible. Proper cycling<br />
of the leg is then applied to 40 yard sprints.<br />
What I know for now<br />
is that I love pushing<br />
myself out of my<br />
comfort zone and<br />
helping others push<br />
themselves out of their<br />
comfort zone<br />
<strong>Issue</strong> 6 - Volume 1
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PHASE 1:<br />
Starting Phase: Knee<br />
up, thigh parallel with<br />
the ground, at least a<br />
90 degree angle at the<br />
knee, foot is dorsiflexed<br />
PHASE 2:<br />
Without extending the<br />
knee, release the leg<br />
downwards in a natural<br />
motion towards the<br />
ground<br />
PHASE 3:<br />
Rip Ground Contact:<br />
Keeping the foot dorsiflexed,<br />
the ball of the<br />
foot makes contact with<br />
the ground, practicing<br />
applied force to the<br />
ground without making<br />
too much contact. This<br />
phase is crucial in force<br />
application against the<br />
ground when sprinting<br />
PHASE 4:<br />
Crash the calf into the<br />
hamstring: The follow<br />
through of the leg<br />
should bring the heel<br />
of the foot right up<br />
towards the glutes<br />
or the calf to the<br />
hamstring.<br />
PHASE 5:<br />
Returning to the starting<br />
position with the foot<br />
out infront, knee at least<br />
a 90 degree angle, foot<br />
dorsiflexed<br />
Box Jumps:<br />
These are a great movement to help build<br />
explosive power, applicable to the 10-yard<br />
acceleration phase of a 40 yard sprint. These<br />
box jumps are taken from a standing position with<br />
no forward momentum or step-approach. Each<br />
repetition should practice triple extension in the<br />
hips, legs and ankles. The individual should start<br />
entirely extended in what we call “divers position”<br />
with the arms over head and hips, knees and ankles<br />
extended, on their toes. The individual will then<br />
“load up”, pushing the hips back, bending the knees<br />
and loading the arms behind. The individual should<br />
stay in this position for as little time as possible<br />
before moving vertically as explosively as possible.<br />
The production of force should be straight into the<br />
ground, and the arms should swing up as the body<br />
moves up. Once maximum vertical displacement<br />
has been reached, the hip flexors will rapidly pull the<br />
legs up, tucking the knees as high as possible to<br />
achieve maximum clearance before landing on the<br />
box.<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
WE HEARD YOU RECENTLY COMPETED IN A CHARITY<br />
EVENT CALLED 'HELL ON THE HILL', WHAT DID YOU<br />
HAVE TO DO FOR THIS? HOW EXHAUSTING WAS IT?<br />
Where do I start with 'Hell on the Hill'? I competed<br />
in this event for the first time last year with the<br />
encouragement of my absolutely crazy/badass<br />
training mentor Lori MacMahon. This event is a truly<br />
awesome charity event hosted by Jesse Itzler who just<br />
so happens to have one of the most absurdly steep<br />
hills in his backyard (perfect for torturing people.) So<br />
he challenges anyone who wants to come to 'Hell on<br />
the Hill', that if they can run 100 reps of the hill in<br />
his backyard, up and down, then he will donate to the<br />
charity of your choice. Now trust me, this is no baby<br />
hill. It is a hill with 33% grade incline and the 100<br />
reps up and down end up covering 8.5 miles! I can<br />
truly say this was one of the most challenging things,<br />
mentally or physically that I have ever done. I had to<br />
literally talk myself through the last 80 reps. People<br />
were ditching their shoes and doing it bare foot for<br />
more grip. Some were going down backwards or<br />
sideways to spare their legs. It was crazy. It ended<br />
up taking me 2 hours and 53 minutes, and I felt like<br />
I couldn’t have done one more rep.<br />
CAN YOU GIVE US AT LEAST 3 DETAILED METHODS YOU<br />
USED TO CONDITION YOURSELF FOR THE EVENT,<br />
THIS?<br />
Interval training on the treadmill and resistance<br />
band running: I knew this event was going to consist<br />
of hours of sprinting up, and then trying to recover<br />
on the way down so I knew I needed to train to be<br />
able to have my body perform bursts of high effort<br />
explosiveness and then effective recovery following<br />
shortly after. Most of what I did on the treadmill was<br />
at a 30:30 second work to rest ratio at two different<br />
work rates. The first was speed 11.5 mph, incline<br />
zero. The second was on days of incline training with<br />
the incline at 15%, speed 7.5 mph. I would do these<br />
workouts 30 seconds on, 30 seconds off for two, 10<br />
minute bouts.<br />
drive are crucial. Step as powerfully forward<br />
as possible applying as much force into the<br />
ground to drive off of.<br />
2. Grip the handles of the sled with arms straight.<br />
Keep the shoulders back with scapula-retraction<br />
to make a flat, stable back. Reach the leg back<br />
behind you to get a decent side stride. Firmly<br />
plant the toe of your foot into the ground and<br />
extend the leg to drive the sled back.<br />
Sled Pushes and Sled Drags: I did a TON of these.<br />
Having that extra-weight and resistance to push and<br />
pull against made running with no resistance feel<br />
effortless. The forward sled pushes were crucial for<br />
battling the uphill, and the sled drags backwards<br />
helped build my quadriceps up for the downhill<br />
portion of the race.<br />
1. Make sure the arms are extended straight out<br />
in front of you and your body is at a 45-degree<br />
angle. Small steps are inefficient and<br />
unproductive. Strong steps with forward knee<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
SINGLE LEG DRIVES OFF THE BOX:<br />
1. Starting with the whole foot on the box, and<br />
arms bent at 90 degrees, start driving off the foot<br />
on the box, as explosively as possible.<br />
2. As the opposite knee drives up quick, the hands<br />
switch as well (as when putting one foot in front<br />
of the other while running). The momentum<br />
created from the knee driving upwards and the<br />
explosive muscular effort from the foot on the<br />
box, continue to drive vertically upward, until<br />
your force lifts you off the box.<br />
3. You should reach max height with the opposite<br />
knee upwards, standing tall. You will lower back<br />
onto the same foot that you drove off of, and<br />
you lower your body back to the ground in a<br />
controlled manner. As soon as the opposite<br />
foot touches the ground, you drive off again.<br />
Do this for ten consecutive reps on one side,<br />
as explosively as possible each time, and then<br />
switch and perform ten reps with the other foot.<br />
DID YOU TRAIN YOUR MINDSET FOR THE EVENT?<br />
RUNNING UP HILLS WITH THAT GRADIENT TAKES A LOT<br />
OF WILL POWER SO WHAT METHODS DID YOU USE?<br />
For me, the mental aspect of the event was as<br />
challenging, if not more than how physically<br />
challenging it was. The counting of these reps was<br />
very slow and each rep zapped that much more energy<br />
out of you. I had a game plan for this event and I<br />
actually ended up sticking to it for the entire event.<br />
I told myself 3 things; First, that I was going to get<br />
as many reps done without stopping for a rest that I<br />
could. I wanted to get a big chunk out of the way and<br />
put a good dent in the 100 before having to break it up.<br />
Second, I told myself that no matter what, I was going<br />
to run down the hill. A lot of people took the approach<br />
to walk down slowly, but I figured it was going to drain<br />
more energy from my legs trying to slow myself down<br />
a decline. So instead, I let the decline do the work for<br />
me and I ran down every single hill. Lastly, I was going<br />
to do no less than 10 reps at a time and that ended up<br />
being what I did; 10 reps. Rest. 10 reps. Rest. 10 reps.<br />
Rest. Until I was done.<br />
WHAT MUSCLE GROUPS DID 'HELL ON THE HILL'<br />
ASSAULT THE MOST? DID YOU TRAIN THESE MUSCLE<br />
GROUPS SPECIFICALLY BEFORE HAND TO ENSURE YOUR<br />
LACTIC ACID THRESHOLD WOULD BE EFFICIENT TO<br />
SUSTAIN SUCH AN EVENT?<br />
While I was doing the event, the feeling that hit me the<br />
hardest was surprisingly not localized muscle fatigue,<br />
but just overall exhaustion to my phosphocreatine<br />
and glycolytic systems from each repetition with little<br />
recovery. My biceps femoris and glutes took the<br />
brunt of the muscular fatigue. Parts of the hill were so<br />
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themselves out of their comfort zone. Because of<br />
this, my future plans for myself as well as my career<br />
involve just that. I will always continue to train,<br />
broaden my skills, push the boundaries in all areas of<br />
myself physically and mentally. I plan on returning to<br />
'Hell on the Hill' again in summer to beat my time<br />
and raise another $5,000 for the charity of my choice.<br />
steep that the level of intensity of contraction was<br />
very high to power up the hill. The effect that the<br />
event had on my ankles and hips were what<br />
surprised me most. My ankles were sore at all<br />
angles from what I am assuming was the stability<br />
required for each step on the uneven ground of this<br />
hill. A lot of ankle stability was required when going<br />
down the hill aswell because the ground was<br />
so steep you had to go down at a slight angle.<br />
Immediately after the race was finished, the<br />
muscles and ligaments in my hips tightened up<br />
almost immediately. This happened to myself as<br />
well as most of the other competitors. Thankfully<br />
they had a masseuse on site that played a major<br />
role in everyone’s recovery from the event. When I<br />
do this event again, I will absolutely set aside a<br />
portion of my training for hip strengthening in all<br />
angles of the hip joint.<br />
For my career right now I have the incredible<br />
experience of co-owning a popular social media<br />
company for women’s soccer, so myself and my two<br />
business partners plan on taking that company as far<br />
as it will go. When the time comes I will put my CSCS to<br />
use and become a full-time strength and conditioning<br />
coach. I would love to be in charge of the physical<br />
training of FBI and other government agents one day<br />
or a strength and conditioning coach at a college.<br />
DID YOU FOLLOW ANY SPECIFIC DIET FOR THE EVENT?<br />
HOW LONG WAS YOUR PREPARATION FOR THE EVENT,<br />
AND HOW MANY TIMES A DAY DID YOU TRAIN FOR IT?<br />
I didn’t follow any specific diet for the event. I typically<br />
have a balanced diet. I didn’t do any sort of carbohydrate<br />
loading prior to the event or anything like that either.<br />
They had a ton of re-fuel drinks and chews and bars to<br />
have during the event when fatigue or cramp set in so<br />
I wasn’t so worried about diet. I have always trained 6<br />
days a week, so I continued to train the same number of<br />
days a week, just curtailed and specified my training to<br />
be more applicable to the event.<br />
WHAT ARE YOUR PLANS FOR YOUR FUTURE?<br />
What I know for now is that I love pushing myself<br />
out of my comfort zone and helping others push<br />
You can find Alanna by following the links below:<br />
INSTAGRAM: https://www.instagram.com/lanzie_/?hl=en<br />
LINKED IN: https://www.linkedin.com/in/alanna-locast-2497b270<br />
WEBSITE: www.soccergrlprobs.com<br />
<strong>Issue</strong> 06 - Volume 1
UNCONVENTIONALATHLETES.COM NOT YOUR REGULAR FITNESS MAGAZINE<br />
WWW.UNCONVENTIONALATHLETES.COM
www.unconventionalathletes.com<br />
BIKING THE<br />
BRUTAL WAY!<br />
RISKY RIDES AND GNARLY TERRAIN<br />
AARON CHASE’S ADVENTUROUS PRO BIKE LIFE<br />
DELIVERING THE THRILLS WITH HIS “THROUGH<br />
MY EYES” AND “FORBIDDEN” VIDEOS<br />
INTERVIEW BY SHARON G JONAS<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
BACKGROUND<br />
When I was growing up my dad did triathlon races and one part of that is road racing.<br />
When I was in 4th grade he bought the two of us mountain bikes and we rode in the woods<br />
all of the time. When I got into High School I got into cross country racing with some of my<br />
best friends and I really loved it. That led to getting into bigger races with gravity racing or<br />
downhill, and once I saw that; I was all about that, and going faster. I love riding downhill<br />
most of all these days, but still look forward to when I can go ride street with friends.<br />
MOTIVATION<br />
I’m motivated by opportunity! Riding<br />
new spots, capturing it in a different<br />
way. F inancial opportunity is<br />
always nice, but mostly I have a hard<br />
time turning down a chance to ride my<br />
bike with friends.<br />
RIDING FOR RED BULL<br />
I’m not doing events and competitions.<br />
Now I’m utilizing my knowledge and<br />
contacts for what I am best at, and that<br />
right now isn’t competing, it’s producing<br />
content – I’m an Athlete Content<br />
Producer. I’m still a sponsored athlete,<br />
but I know how to capture [video<br />
content] and deliver it in the end.<br />
I’ve been riding for Red Bull for over<br />
<strong>Issue</strong> 06 - Volume 1<br />
12 years and GoPro since 2007, before<br />
they were even cool! I’m 37 now and<br />
competing is pretty brutal. It’s what<br />
broke my back.<br />
When I first got into the ambulance<br />
I couldn’t feel my legs. On the way<br />
to the hospital, my feet turned back<br />
on, but my legs were tied down so I<br />
couldn’t move them. I kept circling my<br />
ankles and the doctor at the hospital<br />
asked why my ankles kept moving and<br />
I told him, well, they were off and now<br />
they’re back on so I don’t want to stop<br />
moving them.<br />
I had huge screws and rods in my back<br />
for seven years. Two years ago a neurosurgeon<br />
hooked up with RedBull<br />
who helps sponsored athletes; took<br />
the hardware out of my back. After<br />
that I felt much better – night and<br />
day difference – it was very painful<br />
before that.<br />
WHAT ADVICE COULD YOU GIVE TO<br />
AN INJURED ATHLETE HAVING GONE<br />
THROUGH SOMETHING SIMILAR?<br />
It all depends, because most people<br />
would break their back and say “I’m<br />
done doing this” but it’s something<br />
that I enjoy thoroughly and couldn’t<br />
turn my back on it, literally. It’s a part<br />
of me. It’s what makes me happy even<br />
though it’s pretty much what almost<br />
took me out.
www.unconventionalathletes.com<br />
WHAT DO YOU FIND TO BE THE<br />
TOUGHEST CHALLENGE?<br />
Well, I cant tailwhip. I've always<br />
wanted to have that trick, but its so<br />
tough for me to land back on that<br />
spinning piece of metal. I just feel<br />
better flipping and spinning, I guess.<br />
I'm not known for doing the biggest<br />
jumps out there, but I would have to<br />
say when I went to Queenstown,<br />
New Zealand with the (Kelly)<br />
McGazza. He pulled me off of some<br />
insane drop at the bottom of this<br />
jump line! It was a road gap that just<br />
scared the crap out of me because of<br />
the blind take off and long, fast<br />
landing. Thanks for that one Kelly,<br />
we all miss you so much man!<br />
WHAT'S THE HARDEST TRICK YOU<br />
HAVE PULLED OFF AND HOW DO<br />
YOU DO IT?<br />
Ha, that's funny that you asked that!<br />
I just did a video with Red Bull last<br />
month where I flip off a tree on my<br />
bike.<br />
http://www.redbull.com/uk/en/bike/s<br />
tories/1331773033721/pov-mountai<br />
n-biker-backflips-off-tree<br />
To my surprise I landed my first<br />
attempt! Of course you can't do it just<br />
once, so I went back to try again and<br />
crashed. I tried ten more times and<br />
crashed all ten times. I have never<br />
been able to do a trick once and not<br />
be able to go back and do it a second<br />
time. I still don't know what that was<br />
all about!<br />
DO YOU WORKOUT?<br />
In the winter I hit the gym as much as<br />
I can, but I don't feel that gets me to<br />
the top of my game. Riding with my<br />
friends pushes me much more than<br />
stacking on weights would ever do. I<br />
feel that I do need to be strong, but<br />
more importantly I need my biking to<br />
feel great, continue having great<br />
timing on jumps and landings and<br />
keep it fun with friends.<br />
DO YOU EVER FEAR YOU MIGHT<br />
HURT YOURSELF?<br />
YES! I have a family that relies on me<br />
and I can't go breaking myself all the<br />
time. I definitely have to be smart<br />
when doing anything extremely<br />
dangerous. Freeride can be brutal.<br />
HOW DO YOU KEEP YOURSELF IN<br />
SHAPE - DO YOU FOLLOW A SPECIAL<br />
DIET?<br />
No diet, and no trainers at this point in<br />
the game. I need to stay sharp in the<br />
riding season and on the off-season I<br />
need to sit down at my computer and<br />
hammer out the pitches, plans and<br />
travel-needs for the upcoming season.<br />
This part sucks, but the more work I do<br />
in the off-season, the better my<br />
on-season will be.<br />
WHERE'S YOUR FAVORITE PLACE TO<br />
TRAIN? DO YOU PREFER INDOORS OR<br />
OUTDOOR TRAINING, OR BOTH?<br />
I love riding outdoors best. My favorite<br />
place would be staying with Cam<br />
McCaul in Aptos, CA, and riding all of<br />
these amazing places day after day. I<br />
love Santa Cruz!<br />
WHAT IS YOUR FAVORITE TRAINING<br />
METHOD? WHAT PART ON YOUR<br />
BODY DO YOU LIKE TO WORK MOST?<br />
I always need my legs and core to be<br />
strong. I go on bike rides and I have this<br />
cool skateboard trail that feels great<br />
to push around on, but I think the best<br />
training would have to be a great and<br />
fast pump track.<br />
ISN'T HIKING TO A TRAIL AND SETTING<br />
UP PHYSICALLY CHALLENGING?<br />
The way it used to go, aside from doing<br />
contests and having to throw down<br />
progressive tricks, you had to work on<br />
moves in the woods with cool features<br />
like downed logs, or big rocks and nice<br />
drops. So you have to 'dig’on it, or you<br />
build your own trail. So, anything new<br />
you are riding, you have to build yourself.<br />
CAN YOU GIVE US A FEW METHODS<br />
YOU USE? YOU RIDE A MOUNTAIN BIKE<br />
LIKE A BMX!<br />
A bike's a bike to me! I love watching<br />
BMX and all the insanity out there on<br />
the world web. I have about 5 bikes that<br />
I build up every year. Now in order to<br />
say "yes" to everything coming my way<br />
[for video shoots], I have to have a<br />
downhill bike, a dirt jump bike and a fat<br />
bike, which is a mountain bike with<br />
monster truck tires so you can ride over<br />
and through any terrain, including beach<br />
sand and snow.<br />
WHERE IS THE MOST EPIC PLACE YOU<br />
HAVE RIDDEN?<br />
That's a tough one. I would have to say<br />
Peru takes the cake for now. The<br />
mountains and terrain are the best for<br />
mountain bikes! I've ridden a few times<br />
in the Sacred Valley which includes<br />
Inca Ruins and Machu Picchu. For the<br />
ultimate mountain bike adventure the<br />
terrain has to be wild and rugged, the<br />
mountains have to be big, the weather<br />
has to be changing and there has to be<br />
something for you to do on the rides –<br />
and these rides have all of it.<br />
SOUNDS LIKE QUITE AN ADVENTURE.<br />
WHAT'S A DAY BIKING IN PERU LIKE?<br />
You wake up early and get into a truck<br />
that drives you 2 hours up into the<br />
mountains, then you hike your bike up<br />
until around noon and you have lunch at<br />
a restaurant surrounded by Inca ruins and<br />
a waterfall pouring out of Inca rock work.<br />
The sun's warm and there are sheep<br />
walking around everywhere. It's unreal.<br />
Then you descend all the way back<br />
down on super old foot trails where<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
people walk their cattle and animals<br />
down, and they are narrow with some<br />
deep trenches and a lot of surprises<br />
like these gnarly traverses and super<br />
long steep pitches, and then you ride<br />
through some rivers at the bottom.<br />
After, you pop out on a road where<br />
there are cars, dogs running, and<br />
people riding animals. You take it back<br />
into town where you get some great<br />
home-cooked meal at the end of the<br />
day, and then you pass out and do it all<br />
over again the next day!<br />
If you want to see any of these<br />
adventures, check out these videos:<br />
"Lost in Peru" or "Still Lost in Peru”<br />
WHICH MUSCLE GROUPS ARE USED<br />
MOST WHEN YOU ARE RIDING AND<br />
TRICKING? HOW DO YOU CALCULATE<br />
AND DO A TRICK MID-AIR AND LAND<br />
SAFELY? DO YOU PRACTICE ANY BAIL<br />
OUT ROUTINES?<br />
Well, after busting my back I quickly<br />
learned that having a strong back is<br />
your greatest asset. I do not practice<br />
crashing, but I have crashed so much<br />
over the years that if I can control it at<br />
all, I will. Most crashes, unfortunately,<br />
are nothing more than mistakes<br />
that can leave you broken, no matter<br />
how good you think you are at<br />
crashing.<br />
WHAT DO YOU FORESEE FOR<br />
YOUR FUTURE?<br />
I have cemented myself as an Athlete<br />
Content Producer with Red Bull and<br />
GoPro. I now work close with the<br />
teams in-house and help create<br />
exciting images that can be enjoyed<br />
by the masses. I'm like a painter that<br />
now owns his own company, gets as<br />
many jobs as he can handle and still<br />
gets to paint. The plus side is that I can<br />
also have sponsors and travel to make<br />
this all happen. "The times, they are a<br />
changing" and those that don't swim<br />
will sink.<br />
If you want too see what Aaron Chase is up to or want some instruction and inspiration,<br />
check the links below:<br />
AaronChase/Instagram: https://www.instagram.com/aaronchase/<br />
ChaseLife/twitter: https://twitter.com/Chaselife<br />
Facebook: https://www.facebook.com/aaronchase17/?fref=ts<br />
His new series with Red Bull called “Forbidden” or series from the past two years called:<br />
“Through my eyes”: http://www.redbull.com/us/en/bike/stories/1331772530012/pov-mountain-biker-backflips-off-tre<br />
You can also see Aaron on GoPros youtube channel as well: https://gopro.com/channel/videos/tips-and-tricks-mountain-biking-with-aaron-chase-ep-1<br />
YOUTUBE: “Riding Bikes with Red Bull & GoPro Athlete Aaron Chase”:<br />
https://www.youtube.com/watch?feature=player_embedded&v=Cyq8a-KYjnE<br />
GoPro: Lost in Peru - YouTube<br />
GoPro: Still Lost in Peru - YouTube<br />
GoPro: Open Loop Backflip With Aaron Chase - YouTube<br />
Surgery Removes Hardware from Spine of Pro MTB Rider- Through My Eyes w/ Aaron Chase- YouTube<br />
https://www.youtube.com/watch?feature=player_embedded&v=qoYTDv85fDA<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
‘FACTOR 3’ FITNESS<br />
A BRAIN TO BODY<br />
TECHNIQUE<br />
HOW YOU THINK + HOW YOU MOVE<br />
DAVID GILKS EXPLAINS HOW TO SAVE TIME AND BREAK OLD PATTERNS<br />
THROUGH A STRUCTURED ‘TOP DOWN’ APPROACH!<br />
LEAVING THE HAZE<br />
I grew up in a rural area of New Brunswick<br />
in eastern Canada and life was<br />
pretty basic. We had a large family with<br />
a large garden so we raised pigs for<br />
their meat and kept goats for their milk,<br />
so eating clean was just a natural part<br />
of our environment. My father owned a<br />
construction company and we were his<br />
little helpers, so manual labor was commonplace<br />
in our lives. We were being<br />
naturally and physically conditioned by<br />
our environment and being nourished<br />
with healthy homegrown food, both organic<br />
in every sense of the word. In my<br />
early teens I ran into some challenges<br />
in my life and allowed drugs and alcohol<br />
to cloud my mind for many years,<br />
not coming out of the haze until I was<br />
around 28 years old. I moved back home<br />
to Canada and focused on rebuilding<br />
my health and my life. I was destined<br />
for something much greater than what<br />
I was experiencing at the time.<br />
I got into unconventional training after<br />
I met Dr. Michael Jones; he was teaching<br />
a course for the fitness industry on<br />
rehabilitation for fitness professionals<br />
in the late 90’s. I quickly realized that<br />
I didn’t know as much as I thought I<br />
knew, and even though I was naturally<br />
strong due to my early upbringing, I<br />
didn’t fully understand why I could do<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
what I could do, let alone teach others how to replicate it. I quickly discovered<br />
that training had less to do with what we were using as an exercise, and had<br />
everything to do with how our body/nervous system interpreted what we<br />
were doing. The world now became my playground. Everything can be used as<br />
a training tool if we first learn how to use our bodies.<br />
FACTOR 3 FITNESS APPLICATIONS<br />
Factor 3 (F3) is comprised of two<br />
things; muscle sequencing and microcircuit<br />
training. The muscle sequencing<br />
protocol we call Cog/Kinetics, which<br />
simply refers to the “think” “feel” “do”<br />
pattern of movement. Doing rehabilitation<br />
in the fitness setting (with my own<br />
injuries) and during my studies, I recognized<br />
that the mistake we were making<br />
in trying to learn new movements/<br />
exercises was that we were using old<br />
movement patterns, old strengths<br />
and tendencies in an effort to create<br />
something new. Most training techniques<br />
work on training the muscles<br />
and the metabolism and the external<br />
movement patterns, whereas we use a<br />
top down approach to training, (brain<br />
to body) meaning we create 1-2-3 sequence<br />
of movements called S.A.M.<br />
Firstly, the S in SAM stands for ‘stabilize’,<br />
keeping the knees soft and core active<br />
(braced pelvic floor & co-contraction of<br />
the multifidus, inter-segmental stabilizers<br />
of the spine). The A in SAM stands<br />
for ‘activate’, which is focusing on the<br />
target muscle for that particular movement.<br />
This engages the upper motor<br />
cortex, processing and remembering<br />
the movement pattern. This creates a<br />
consistent neural map for that particular<br />
movement. The last part of SAM<br />
is ‘move’, which happens as a natural<br />
aspect from the two preceding actions.<br />
We are more interested in “how” you<br />
move, meaning the thought process<br />
and sequence rather than just the end<br />
results. Even though some athletes can<br />
produce a lot of force, we see too many<br />
destroy their bodies by using that force<br />
with bad form, which will ultimately<br />
break down the body. The second part<br />
to F3; the training protocol is simple.<br />
We stack three exercises back to back<br />
in varied sequences, depending on the<br />
goals of the participant. We do this<br />
firstly to increase blood flow, utilizing<br />
a ‘peripheral heart action’ effect around<br />
the body, which drives the heart rate up<br />
and activates the metabolism. Secondly,<br />
the different sequences of F3 allow<br />
us to use this format to produce hypertrophy,<br />
power, and endurance in a circuit,<br />
while sticking to an average heart<br />
AGAIN, WE USE<br />
MICRO-CIRCUITS FOR<br />
OUR PROGRAMMING<br />
AND IF OUR INTENTION<br />
IS TO TRAIN FOR<br />
POWER/LOWER BODY<br />
EXPLOSIVENESS.<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
MY FAVORITE<br />
METHOD OF TRAINING<br />
IS WITH JUST MY<br />
BODYWEIGHT, WITH<br />
THE SAME FOCUS AS A<br />
MARTIAL ARTIST OR<br />
DANCER.<br />
rate of 135 to 140 bpm. We track the<br />
volume of work we do each in blocks of<br />
3 (3 exercises done in sequence 3 times<br />
for a varied rep scheme for a total of 9<br />
sets per block) so in a bigger training<br />
day it is possible to move over 100,000<br />
lbs. of volume in 35 to 40 minutes! As<br />
most sports require an element of power<br />
and endurance, this program fits the<br />
bill perfectly as each session is quantifiable.<br />
The area where most athletes<br />
fail is conditioning, where mere unstructured<br />
effort is not enough. What<br />
we are offering is a way to quantify effort<br />
so we know “exactly” how hard we<br />
are working.<br />
And it isn’t just about working hard,<br />
it is more about being focused with<br />
our efforts and intentions. The body<br />
and the brain are pattern-recognizing<br />
machines, and this program creates<br />
focused patterning that our body will<br />
adapt to quickly.<br />
SEQUENCING FOR SUCCESS!<br />
It’s all in the sequencing, so I focus on three things in my training: power, muscle<br />
growth, and endurance. So the stacking of the exercises is the key, and organizing<br />
the rest intervals so that it allows one to recover metabolically, while still challenging<br />
the cardio/respiratory system throughout the workout. Similar to the Tabatta<br />
protocol, we are looking to increase Vo2 Max while engaging in strength training<br />
activities. We vary the rep scheme to stimulate the correct response from the body.<br />
UNCONVENTIONAL APPAREL<br />
We can use anything from logs on the beach to sandbags or block and tackle. I lived<br />
in Portugal for years and we used concrete umbrella stands, and block and tackle attached<br />
to an almond tree as a way of training our pulling exercises. Weight is weight<br />
and our muscles don’t care if they are made from chrome or are wooden.<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
VISUAL MOTOR REHEARSAL!<br />
There is a concept called ‘visual motor rehearsal’ which basically states that: when you<br />
take the time to “meditate” or focus on the actions, the plays or the intentions of the<br />
activity; then the nervous system responds by firing off the muscles in the sequence relative<br />
to your thought process. It’s a powerful way to fine-tune your efforts without merely<br />
increasing the effort. We always state: “first you think, then you feel, then you do!”<br />
NEUTRAL MINDSET<br />
The mindset we teach our clients is that everything is neutral, which means that all<br />
feedback is neutral from the body (within reason) and the brain is looking for our<br />
reaction to the stress it is presently experiencing. Like the desired state when one is<br />
contemplating a Koan, which is also a neutral state. We teach our students to resist<br />
the urge to focus on the feelings of fatigue, and the feelings of lactic acid build up.<br />
These inhibitory signals from the body can be safely buffered simply by not focusing<br />
on them as much, which is called ‘de-inhibition training’. The work is neither easy<br />
nor hard, it’s just work. Even the tension we carry in our facial muscles are directly<br />
linked to the limbic system, the emotional center of the brain, and can have either<br />
an inhibitory or excitatory effect on our performance. There is much truth to the<br />
saying “it’s the thought that counts”.<br />
PROTOCOL TO POWER!<br />
I have been working on the Factor 3 protocol for about 10 years and we have just<br />
launched a virtual training platform, so our goal is to teach this protocol to power-based<br />
athletes, like martial artist, track athletes, basketball ball players, etc.- anywhere<br />
power endurance is necessary. Once the funds become available we are looking<br />
at doing some metabolic marker testing to see what is happening on the inside, too.<br />
We think from our observation we can generate massive metabolic changes within<br />
shorter periods of time, using consistent targeted training that is more predictable. In<br />
a time-starved world, powerful results that are done with time efficiency is key.<br />
You can train<br />
hard, or you<br />
can train<br />
long, but you<br />
can't train<br />
hard for<br />
long.<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
THE SAM SYSTEM<br />
My favorite method of training is with just my bodyweight, with the same focus as a<br />
martial artist or dancer, I am focused on my body as the apparatus, and I can target<br />
muscle groups neurologically at first and then secondly mechanically, with the S.A.M.<br />
methodology. I love/hate training my lower body because it is the source of much of<br />
our power and is one of the biggest hormonal drivers in the body, and I love the fact<br />
that though being a heavier athlete; I am more flexible and agile than one would<br />
assume based on my stature. I love playing on kids’ playgrounds, and the kids love<br />
to see me swing, jump and play on their jungle gym. It’s like a big obstacle course<br />
where I can practice plyometrics and agility and have fun doing it. I am too heavy in<br />
my opinion for parkour, even though I love that style of movement.<br />
MICRO CIRCUIT CONDITIONING<br />
Again, we use micro-circuits for our programming and if our intention is to train for<br />
power/lower body explosiveness, then we would stack our movements starting with<br />
a power-based one (dynamic), and then a static movement at the opposite end of<br />
the body as the second movement. This is to draw the blood flow upwards. The third<br />
exercise would be for the lower extremity and a smaller muscle group. One primary<br />
target followed by two secondary targets at a much lower intensity. You can train<br />
hard, or you can train long, but you can’t train hard for long.<br />
THE FUTURE<br />
We ran a beta test for the online<br />
training program in Australia and<br />
New Zealand last year and have just<br />
expanded to the North American<br />
market in January. We are looking to<br />
open the F3 brand globally by May<br />
of this year. We are also busy creating<br />
training protocols for all levels of<br />
participants and specialty programs<br />
for athletes. Our present training<br />
system is focused on the general fitness<br />
enthusiast, but with sights set<br />
on the martial art, tennis, and physique<br />
industry, as these are my three<br />
areas of practice and the ones I am<br />
most familiar with. We do not do individual-based<br />
programming at the<br />
moment, but it is something we will<br />
be looking at next year.<br />
We are also designing complimentary<br />
menu and supplement outlines for<br />
these programs, as recovery is the key<br />
to the success of this program, otherwise<br />
it’s just a beating.<br />
In a time-starved<br />
world, powerful<br />
results that are<br />
done with time<br />
efficiency is key.<br />
Article by David Gilks<br />
You can find David with the links below. David has also started with Periscope<br />
and is putting out a 30-minute video on topics relating to mindset and<br />
training.<br />
Facebook:<br />
https://www.facebook.com/Factor-3-Fitness-Ultimate-Training-Systems-131677123524042/timeline<br />
Youtube: https://www.youtube.com/user/daulz<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
SPREADING THE<br />
SUPER HUMAN WORD<br />
CARL LANORE SPEAKS OUT<br />
“STRONGEST RADIO ALLOWED BY LAW!”<br />
RESEARCH-BASED INSIGHT FOR STRENGTH AND LONGEVITY<br />
ANTI-AGING ISN’T BOTOX! THE REAL DEAL = HEAVY WEIGHT LIFTING, AN ANCESTRAL<br />
DIET AND HORMONE REPLACEMENT THERAPY!<br />
SUPER HUMAN!<br />
Diagnosed with a heart dysrhythmia at<br />
39, Carl Lanore realized his lifestyle of<br />
binge eating and inactivity was killing<br />
him. A former boxer and runner in his<br />
20’s, he forfeited a fitness r outine as<br />
the growing demands of work and then<br />
raising a family of three took precedent.<br />
“At the age of forty I started my journey,”<br />
says Carl. “I had to. I was going<br />
to die.”<br />
<strong>Issue</strong> 06 - Volume 1<br />
After losing 100 pounds, Carl explained<br />
to a group of people at a party how he<br />
managed the accomplishment. A lively<br />
talker buoyed by his renewed sense of<br />
physical and mental health, Carl captivated<br />
his listeners.<br />
“After the small crowd broke up, this<br />
guy steps over and asks if I’ve ever<br />
thought about doing radio,” recalls Carl.<br />
“I told him I don’t even like hearing my<br />
own voice on my answering machine.”<br />
Although Carl, then a travelling salesman<br />
(who studied optometry) had no<br />
radio experience, he followed-up by calling<br />
the contact he was given. The interview<br />
landed him a 1-hour weekly radio<br />
show on a small Louisville, KY, station.<br />
That first step led him to eventually hosting<br />
the Super Human Radio show which<br />
for 10 years has delved into topics con-
www.unconventionalathletes.com<br />
cerning building muscle, staying young<br />
and preventing disease. Carl’s no-bullsh*t<br />
style interviews with cutting-edge<br />
researchers, scientists and influential<br />
authors, attracts nearly 1,000,000 downloads<br />
of his show each month.<br />
IMPRESSIVE GUESTS<br />
“I absolutely love what I’m doing. I<br />
get to talk to brilliant minds in modern<br />
medicine and scientists doing<br />
ground-breaking work. When I started<br />
I was a middle-aged man with a health<br />
crisis and thought no way would these<br />
people want to talk to me. Now, I get<br />
paid to talk!”<br />
And people keep listening. The audience,<br />
mostly in the 33-55 age range<br />
consists primarily of men, but the numbers<br />
are changing. “We worked to bring<br />
women into the fold,” says Carl. The Friday<br />
version of the show called “Casual<br />
Friday” has Carl as co-host with Alisa<br />
Profuno, his Executive Producer and fiancée.<br />
The show examines the political<br />
underside of health and fitness, current<br />
events and women-oriented topics.<br />
Outspoken, Carl never shies from criticizing<br />
trendy concepts or popular figures<br />
like Dr. Oz, who he says confuses<br />
people. “He doesn’t take a position.<br />
He’ll never turn to the camera and say<br />
‘wait a minute’ when guests give conflicting<br />
advice.” On this topic and any<br />
which Carl finds disturbing or inaccurate,<br />
his voice naturally rises. “Which<br />
guests do you believe, Dr. Oz!”<br />
PRESCRIBE OR NOT TO PRESCRIBE?<br />
A straight-shooter on hormone replacement<br />
therapy, Carl expresses<br />
frustration with the medical community’s<br />
preference for prescription medications<br />
over hormone replacement<br />
therapy. “A woman goes through menopause,<br />
her body reduces the estrogen<br />
it’s producing and the doctor wants to<br />
give her medication for the depression.<br />
What’s more artificial?”<br />
Making his case, he says doctors will<br />
instead prescribe five different drugs<br />
for anxiety, depression, high cholesterol<br />
and water weight. “Meanwhile, the<br />
side effects of those drugs are some<br />
scary shit. I don’t know how [doctors]<br />
can reconcile their conscience when<br />
they say hormones have side effects,<br />
but give you those instead.”<br />
One reason for hormone replacement<br />
therapy getting a bad reputation, he<br />
says, is that there is a vast difference<br />
in the types which can be prescribed.<br />
He suggests finding a good anti-aging<br />
doctor, which he admits can be difficult.<br />
Living by his word, Carl travels<br />
out of his home town to visit his doctor<br />
who prescribes the weekly shots<br />
he administers to himself along with<br />
additional hormones, such as DHEA,<br />
which he takes in pill form. “I don’t<br />
want to hear that hormones are dangerous.<br />
I’ve been living with hormones<br />
since I was a baby!”<br />
ANCESTRAL DIET!<br />
Regarding a healthy diet, Carl emphasizes<br />
the Ancestral Diet. “You don’t<br />
have to go back millions of years to<br />
find your diet, you just have to go back<br />
600-700 years… to the regions of the<br />
world where your people evolved from<br />
and look at the foods that were available<br />
to them. Those are the foods you<br />
are genetically predisposed to eat because<br />
your genome evolved under the<br />
presence of those foods.”<br />
As an example, he says, “Look, I’m Italian.<br />
We have lactate persistence. We’ve<br />
been drinking milk and eating dairy for<br />
thousands of years. I do fine with dairy.<br />
But some people don’t. Researching<br />
our ancestors’ diets can guide us in<br />
knowing what we ourselves can digest<br />
and eat.”<br />
FOOD FOR THOUGHT!<br />
For those overwhelmed by too much<br />
information on what to eat, he suggests<br />
starting by consuming far fewer<br />
processed foods. For meat eaters, he<br />
says to know what you eat has been<br />
eating. Cows should be grass fed (instead<br />
of corn and soy) and chickens<br />
should be free range with the ability<br />
to access a natural diet, including insects.<br />
(“Chickens aren’t vegans!”) Aim<br />
to eat products with fewer ingredients<br />
and go organic when you can. Finding<br />
a family farm to get fresh meat, dairy<br />
and vegetables is the ideal.<br />
TRAIN HARD AND OSCILLATE VOLUME<br />
In addition to diet and hormone replacement<br />
therapy, Carl’s anti-aging<br />
philosophy includes heavy weight lifting.<br />
“Anti-aging has been hijacked by<br />
plastic surgery. When I first started this<br />
show people were surprised that I wasn’t<br />
talking about Botox and face lifts. That’s<br />
bullsh*t. Anti-aging is not developing<br />
the diseases associated with aging. Today<br />
at the gym I was leg pressing 1,300<br />
pounds. I can live with wrinkles.”<br />
<strong>Issue</strong> 06 - Volume 4
www.unconventionalathletes.com<br />
Carl’s self-designed personal workout<br />
reflects his philosophy of heavy weight<br />
training, resistance training and moderate<br />
cardio. “I train extremely hard,<br />
and oscillate my volume so I can continue<br />
to get stronger. I’m not a warrior<br />
who needs strength to save people's<br />
lives or a strongman who competes.<br />
For me, the acquisition of strength isn’t<br />
an execution of athleticism. I train like<br />
an athlete, but my competition is life<br />
itself. For me, it’s medicine.”<br />
Carl’s prescription-strength workout,<br />
according to his Fit Bit, provides him<br />
with 19 minutes in his peak heart zone,<br />
24 in the cardio zone and 13 in the fat<br />
burning zone. A sample 1-hour workout<br />
includes:<br />
COMPOUND<br />
3 heavy compound movements<br />
done as a giant set<br />
Heavy bent over barbell rows up<br />
to 300 lbs. – 5 giant sets<br />
Immediately following with<br />
Reverse dumbbell flies (with<br />
dumbbells or pullies)<br />
Immediately following with<br />
heavy hammer curls – 50 pound<br />
dumbbells<br />
ACTIVE REST!<br />
In order to keep his cardio going, he<br />
walks for 2 minutes around his gym<br />
doing deep breathing rather than rest<br />
in between sets.<br />
Accessing SuperHuman Radio can be<br />
done in a number of ways:<br />
The live show can be streamed 12-2<br />
pm EST via the website: www.Super-<br />
HumanRadio.com or on www.SHOUTcast.com<br />
(or the SHOUTcast APP)<br />
Or, to listen to particular segments and<br />
zero in on topics of interest, search<br />
podcast directories for the show and<br />
click on the show you’d like to hear. It’s<br />
all free of charge!<br />
To access Super Human Radio: Go to<br />
the PPIR directory or their website<br />
www.SuperhumanRadio.com, you can<br />
also get access in iTunes.<br />
Interview and article<br />
by Sharon G Jonas<br />
<strong>Unconventional</strong> Athlete:<br />
Mr Carl Lanore<br />
RESEARCHING<br />
OUR ANCESTORS'<br />
DIETS CAN GUIDE<br />
US IN KNOWING<br />
WHAT WE<br />
OURSELVES CAN<br />
DIGEST AND EAT.<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
GO JUMP<br />
OFF A CLIFF!<br />
SHOW AND TELL THE DARING WAY<br />
ROCK CLIMBER/BASE JUMPER/PHOTOGRAPHER,<br />
MICHAEL MAILI CAPTURES<br />
ASTOUNDING ATHLETIC<br />
ADVENTURES<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
MULTI-SKILLED!<br />
I started my career as a sportman at<br />
the age of 15 and I was a fanatical<br />
rock climber. A friend of mine worked<br />
as a Rescue-Climber and took me to<br />
my very first climbing routes. During<br />
the years that followed, I put all of my<br />
time and energy into training. In 2000,<br />
I bought a ticket to California and visited<br />
my friends at the Yosemite National<br />
Park. We climbed a lot of great walls,<br />
some really big walls; such as the<br />
Nose-Route on El Capitan. I think that<br />
was also the first real start to my photography<br />
career. In the years to come<br />
I met a lot of famous climbers and<br />
took some really nice pictures. Some<br />
of it was contract-work, and some of<br />
my other photography was freework.<br />
In 2007, I opened my own company<br />
(www.mmARts.at) and I starting travelling<br />
around the world.<br />
I also practice Ice Climbing, Wingsuit<br />
Skydiving, Rock Climbing. Mountaineering<br />
and Speedflying.<br />
I've been a BASE jumper for about 3<br />
years. It was a long and slow journey<br />
for me. If you want to be safe, then you<br />
are well-advised to participate in a lot<br />
of skydives before BASE jumping. You<br />
must learn to fly with a canopy, and<br />
especially learn the correct landing<br />
maneuvres.<br />
THE APPLICATION OF PHOTOGRAPHY<br />
AND EXTREME SPORTS!<br />
At first, it was very different. When I<br />
jumped, during a session I would use<br />
a Nikon D600. This camera was pretty<br />
easy to use and also professional. If I<br />
have time, I walk down (the descent)<br />
and use a lot of stuff such as; lights,<br />
big cameras and a lot more various<br />
pieces of equipment, which I consider<br />
necessary for that special picture.<br />
BODY COORDINATION<br />
My main training includes a lot of hard<br />
rock climbing. It‘s perfect for body coordination.<br />
Large parts of BASE jumping<br />
includes either some form of climbing,<br />
or at least uphill walking (before<br />
you jump you must climb or walk up).<br />
That‘s the game! As a rock climber and<br />
mountaineerer you get the best physical<br />
starting point.<br />
ENJOYING THE INTENSE LIFE!<br />
For me BASE jumping and dangerous<br />
photography is a personal approach<br />
to life. Most people are happy when<br />
they can live in a normal environment<br />
with a safe job, health insurance and<br />
whatever else. That‘s really good however,<br />
because we can‘t all do the same<br />
things. We can’t all stand on the edge<br />
of a rock and go jumping off. We need<br />
the system. I personally like an intense<br />
life, with intense surroundings. That<br />
feeling you experience in the time before<br />
and after a jump is incredible. It<br />
is a kind of special life for me and it<br />
gives me large amounts of energy and<br />
happiness. Safety first is the biggest illusion<br />
of our modern society. The constant<br />
aspiration for safety prevents us<br />
from obtaining the courage to reach<br />
our limits and live our dreams.<br />
THE CONSTANT ASPIRATION FOR<br />
SAFETY PREVENTS US FROM<br />
OBTAINING THE COURAGE TO REACH<br />
OUR LIMITS AND LIVE OUR DREAMS.<br />
<strong>Issue</strong> 06 - Volume 1
www.unconventionalathletes.com<br />
DIFFICULT SHOTS!<br />
Mostly, the hard parts of extreme photography<br />
are during the rock climbing<br />
first-ascents. You never know what<br />
awaits you! Exposed belays, bad rocks,<br />
dangerous placements, bad weather<br />
and a lot more hazards. I think one of<br />
the hardest shots I have done was in<br />
South Tirol during a hard route with<br />
the famous Riegler Brothers.<br />
TRAIN THE BODY AND MIND!<br />
The best way to train in my<br />
opinion is by doing the disciplines<br />
again and again, but also, the speed<br />
in which you progress is key.<br />
It’s good if you do it in small steps<br />
and try not to rush into it. For BASE<br />
jumping, you should look for a bridge<br />
and perform your exercises there. The<br />
advantage of a bridge is that you<br />
can have more openings without<br />
experiencing a strike (like a cliffstrike<br />
or crashing into a wall). Speak a<br />
lot with your mentors and perform the<br />
exercises again and again. I have been<br />
<strong>Issue</strong> 06 - Volume 1 62
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doing rock climbing for 20 years and<br />
perform my training in a climbing gym<br />
3 days of the week. I try to always give<br />
my best during my training. Climbing is<br />
also very special to me. You can train<br />
every muscle in your body while simultaneously<br />
training your mental skills.<br />
PERFORMANCE MEASURED IN<br />
NUMBERS!<br />
BASE jumping is very special<br />
and should be a lot more<br />
widely-recognized, so one of<br />
my projects in the last year<br />
was trying to fly for a very<br />
long distance, because people<br />
can relate to what we<br />
do easier - if performance is<br />
measured in numbers. Future<br />
Project? Yeah sure. I will<br />
continue, and keep combining<br />
rock-climbing with BASE jumping.<br />
That’s my way. Trying to climb very<br />
steep walls, trying to reach some exposed<br />
exits for jumping. Being the<br />
first human to jump new, undiscovered<br />
walls. That’s the plan!<br />
BOUNDARIES<br />
I do have my own boundaries. Everybody<br />
should have their own boundaries<br />
or limits. Maybe when you stay too<br />
long out of your own comfort zone and<br />
there are more factors which are incalculable<br />
as calculable.<br />
FOREWORD<br />
I often think where is my most epic<br />
place I have jumped from? I dont know.<br />
Maybe I am yet to find this place. Every<br />
place has it’s own spirit though. My<br />
personal wish is to be able to jump the<br />
Half Dome Northwest wall in Yosemite<br />
National Park, but jumping in the valley<br />
is not allowed.<br />
ALL PHOTOS FEATURED IN THIS ARTICLE ARE BY MICHAEL MAILI<br />
Article by Michael Maili<br />
FACEBOOK: https://www.facebook.com/michael.maili?fref=ts<br />
WEBSITE: http://www.mmarts.at./<br />
<strong>Issue</strong> 06 - Volume 1
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