Unconventional Athletes Issue 1

UNCONVENTIONAL TRAINING AND EQUIPMENT 

ISSUE 1 - VOLUME 1 

BECOME A NEW BREED 

OF ATHLETE WITH 

MASS 

SUIT 

INTERVIEW WITH THE 

CEO OF MASS SUIT 

JESSE NICASSIO 

HOME 

INVASION 

TRAINING TO ENSURE 

SURVIVAL! 

INTERVIEW WITH 

BAS 

RUTTEN 

THE O2 TRAINER: BREATHE 

RIGHT, BREATHE EASY! 

FRONT 

LEVER 

IT'S NOT ALL CORE! 

GET YOUR 

HUMAN 

FLAG FAST 

MAKE YOUR OWN 

UNCONVENTIONAL 

EQUIPMENT! 

staying on top and the basics: a special forces point of view.

CONTENTS 

 

 

 

 

20 

BY 

22 

24 

27 

31 

33 

35 

HENKULES STRENGTH TRAINING 

DO YOU WANT THE EDGE IN STRENGTH TRAINING? 

WILL DE LEON 

THE HUMAN FLAG: A PRACTICAL APPROACH 


AN INTERVIEW WITH THE MASS SUIT CEO 

PREPARATION OF THE MIND AND BODY FOR 

REAL-LIFE COMBAT 

BY LLOYD W SEAWRIGHT II 

GETTING THE PERFECT FRONT LEVER FAST! 

NIGEL JOHN 

JAMES SMITH: GETTING TO GRIPS WITH 

KETTLEBELL TRAINING 

UNCONVENTIONAL FOR FUNCTIONAL 

BAS RUTTEN: THE O2 TRAINER 

DO YOU WANT A STRONGER RESPIRATORY SYSTEM? 

A PURE APPROACH TO TRAINING 

JUST DO IT 

WHY CLUBWORK? 

BOOST YOUR TRAINING WITH THESE 

HARDCORE BASICS 

HENKULES UNCONVENTIONAL TRAINING 

EQUIPMENT 

HOW TO CONSTRUCT YOUR LOG BELL! 

THE ALL-SEEING EYE 

TACTICAL VISION PART 1, 2 & 3

INTRODUCTION 

Cover photo: Functional Calisthenics Athlete Will de Leon 

ISSUE 1 - VOLUME 1 

UNCONVENTIONAL ATHLETES MAGAZINE 

Published by Unconventionalathletes.com 

Editor 

Nigel John 

Contributors: 

Phil Clark 

Henk Bakker 

Bas Rutten 

Stephen Santiago 

Nigel John 

Assistant Editor 

Henk Bakker 

Jesse Nicassio 

Lloyd W Seawright II 

James Smith 

Will De Leon 

Don Giafardino 

Welcome to the very first edition of 

Unconventional Athletes. Now, you're probably 

saying to yourself: “Unconventional Athletes, 

what the heck is this mag?” Well, this magazine 

is designed for people who think outside the box 

when it comes to fitness training. I mean, times 

change and we evolve! Long ago, everybody 

believed that the earth was flat and not round, 

and anybody that objected to this train of 

thinking was belittled. It turned out that the 

minority were right! So I invite you to have an 

open mind, as ‘conventional' is not always 

practical. This magazine will help you move 

forward, evolving your fitness and skills to the 

next level. I can almost guarantee you will learn 

some very cool skills and training methods; most 

of which you would've never heard of. The world 

is becoming a more volatile place and walking 

the streets with a confident and positive mind-set 

will make an aggressor less likely to be drawn to 

you. If you have a lack of confidence in your 

strength and ability, then it will be shown in your 

posture, body language, and even subconsciously 

from the pheromones produced in your sweat. 

They can smell your fear! 

If you want fast results and to be at the top of 

your game, then this is the magazine to 

help you evolve and be confident. This 

magazine, and the others to follow are 

dedicated to bringing you many years of 

practical experience from experts in the 

unconventional training community. The guys 

who write for this magazine have a fountain of 

knowledge. They have not merely just done a 

short course on ‘unconventional training'; they 

have lived it, breathed it and practiced and 

perfected the art for many years. As Albert 

Einstein would say: ‘All knowledge is experience’, 

and let’s be honest - Albert knew his stuff. 

There‘s a chance you’ve come here because 

you’re bored of the gym, and are paying lots of 

money on a membership - only to fail to get the 

functional, agile and strong body that you desire. 

You’re seeing dudes on the internet doing crazy, 

cool stuff, and you want to be able to do that too! 

You want something different and to experience 

training methods that are not only going to get 

your body in good shape, but your mind as well. 

We’ll teach you to use nature as your playground 

and make/explore alternative equipment that 

will enhance you to levels - that you never 

thought possible! You will learn to train in all 

weather, so there is never an excuse. Nature is an 

unconventional athlete’s greatest tool! So, if you 

are an unconventional newbie, don’t worry we 

are here to help! 

We don’t do things the ‘conventional’ way (that 

wouldn’t be practical or fun!) and we don’t 

spend all our time at the gym. Training at home 

or being outside with nature is where it’s at. No 

grunts from the big guys down the gym, no 

judgement from others - just you, your 

bodyweight and unconventional training 

equipment. Giving you the edge! The world is 

changing fast, and I for one know that being fit 

and strong enough to protect your family is not 

optional, and preparation for this should be part 

of your routine! Learn from the best, add to your 

existing skill set, and reap all the knowledge from 

our athletes to improve yourself beyond what 

you thought possible! 

Unconventionalathletes.com is growing fast, if 

you feel that you have some ideas to share and 

think you fit the criteria for the magazine - please 

contact us at unconventionalfit@outlook.com. If 

you want to plug your own unconventional 

training gym, then let us know. 

Disclaimer: 

Unconventionalathletes.com is a publication/ 

magazine that makes no representation, 

endorsement, portrayal, warranty or guarantee with 

regards to safety or the efficacy of the products or the 

techniques of training methods that are spoken/ 

written about, or shown in pictures/videos. 

Unconventionalathletes.com makes no warranty, 

guarantee or representation regarding the use or 

purchase of services that are in the United 

Kingdom or elsewhere. It is mandatory that you 

discuss with a healthcare professional; your physical 

health before attempting the techniques/exercises 

and equipment featured and discussed both literally 

and visually in this magazine. 

Unconventionalathletes.com takes no liability in 

your participation from the information received in 

the magazine and thus any participation is 

considered voluntary, thus cannot hold responsible 

either Unconventionalathletes.com or its partners, 

contributors or anybody featured in this publication 

for any harm or injury that may result from your 

participation. 

NIGEL JOHN 

Founder and creator of UnconventionalAthletes.com 

Nigel has created this magazine to educate and help 

people change the way they think about fitness, using 

a more pragmatic approach; making unconventional 

= functional. Fitness should be a natural part of life 

and not a chore, and he strongly believes in 

experience being the key to success. Everyone who 

features in this magazine has been vetted for their 

skill set, bringing together former Special Forces, 

calisthenics experts, strength experts, fighters and 

policemen etc. The athletes have effective, 

unconventional training knowledge formed from 

many years of experience. They have not just done a 

short course on the subject, they have truly 

experienced the training and results first-hand. Nigel 

has created his own system called high octane 

training, which has been developed over a number of 

years. It is designed to evolve your fitness to an elite 

level in a very short space of time with multiple 

applications. 

Nigel is well-known and respected amongst the 

unconventional training community all around the 

world, he has had publications in ‘My Mad Methods 

Magazine’ and ‘Onnit Academy’. He’s sponsored by 

Mass Suit and runs the Facebook page 

‘Unconventional Athletes’; uniting athletes all over 

the world, who then share their knowledge to those 

who want to get involved in our methods. This 

allows unconventional athletes to get recognition for 

what they do. The magazine is dedicated to helping 

people gain an insight into unconventional training 

equipment; suggesting cheaper or homemade 

alternatives. This way you don’t get ripped off with 

gimmicky, useless equipment that your personal 

trainer endorses just to earn a quick buck! Don’t stay 

in the box, read on, reap the knowledge and evolve. 

The one-eyed man is King in the valley of the blind! 

Anyone wishing to add to the magazine, either 

for an article or to advertise - then contact 

Nigel at unconventionalfit@outlook.com

CONTRIBUTORS 


Nationality: United States of America 

Jesse Nicassio played football at Washington State University and then transferred over to Eastern 

Washington University, where he had a very successful career in football as a punter. Jesse was 

NCAA punter of the week, special teams player of the year and held 2 punting records for 11 years. 

After college, the St. Louis Rams signed him. He bounced around in the NFL from 2004-2007, also 

playing with the Indianapolis colts. Jesse is the inventor and CEO of the MAXIMUM ATHLETIC 

SPORTS SUIT (MASS SUIT), a full body resistance-training device. 

Website: http://jukeperformance.com/? 

Facebook: https://www.facebook.com/pages/Mass-Suit/112271788823298?fref=ts 

Facebook: https://www.facebook.com/mass.suit 

Twitter: https://twitter.com/MassSuit 

PHIL CLARK 


Phil Clark is a United States Marine Corps Veteran who currently serves the country as a Federal 

Police Officer. In spite of keeping to himself for most of his life, Phil began to reach out and pour 

some of his overflowing passion for physical fitness into running a couple of large online 

communities, dedicated to specialized strength training. He resides in the frozen wastelands of 

Minnesota with his loving wife and five wild, beautiful children. 

https://www.facebook.com/groups/convict.conditioning 

https://www.facebook.com/groups/grip.strength 

HENK BAKKER 

Nationality: Dutch 

Henk is also known as Henkules to his many fans and friends. He is sponsored by Schmitt Anchors & 

Chaincables and known to most as the king of unconventional object lifting and strength training, with 

over 20 years of experience. Henk is very well respected in the unconventional training community. He 

works at the Department of Justice in a Special Response Team to ensure safety against dangerous 

detainees. Throughout his career he has utilised different forms of training such as combat, endurance 

exercises, and strength training. He now works as group leader/mentor, preparing detainees for their 

return to society. ‘I have over 20 years experience in strength training. I try to motivate and inspire 

people who want to train in an unconventional way.’ His sponsor Schmitt Anchors & Chaincables 

facilitates all of Henk's unconventional training tools. 

Henkules' home2gym: https://www.facebook.com/groups/553936311344546/?fref=ts 

www.unconventionalathletes.com Page 6

CONTRIBUTORS 

WILL DE LEON 

Nationality: Dominican Republic 

Will is a former skateboarder, former BMX freestyle rider, former inline-skater, former short 

distance (5k) and long distance runner up to the Marathon (26.2miles) and a former Weightlifter. 

Presently, and since 2013 he has practiced calisthenics with a touch of gymnastics called “Street 

Workout.” Will got his inspiration for calisthenics from athletes like Frank Medrano, Barstarzz NYC 

and Hannibal for King 'They were using their own bodyweight and I was immediately intrigued and 

hooked on the sport. I said to myself: “That’s what I want to do!” and here I am!’ Will's progression 

speak for itself. In 8 weeks he could and still can execute a straddle planche, and is progressing at a 

rapid rate within the calisthenics community using his unconventional training methods. Check 

Will's tutorials at: 

https://www.youtube.com/channel/UCH9iXMBLe0e1Ty_N1Cxb-0w 

https://www.facebook.com/bboywillnyc?fref=ts 

JAMES (JIM) SMITH 

Nationality: Hawaiian 

Born in Virginia, USA. Trainer since 1984, Dialysis Technician, 

Health food storeowner, Author 

Founder of the Animal Ability method, which is an ever-evolving way to train and eat for optimum 

results. The Animal Ability method uses primitive, ancient and modern techniques to enhance 

health and fitness in contemporary times. James is a fountain of knowledge both spiritually and 

physically, as years of pragmatism have forged this man's unconventional training methods to 

another level. 

Facebook group: Animal Ability https://www.facebook.com/groups/107331742747208/?fref=ts 

Facebook page: Animal ability https://www.facebook.com/AnimalAbility 

Don Giafardino 

Nationality: American 

Author Donnie Giafardino is an avid fitness enthusiast. After years of living with pain due to a 

shoulder injury, he developed the Adex Adjustable Exercise Club, the first of it’s kind. Donnie is ISSA 

S&C certified and has had many job experiences, which include crane operator, cell phone tower 

climber, restauranteur, fitness storeowner, and a magazine columnist. 

Website: http://www.Adexclub.com 

Facebook: https://www.facebook.com/don.giafardino?fref=ts 


CONTRIBUTORS 

Stephen R Santangelo 


Stephen has been involved with the fitness industry since 1 979 and eventually created his 

specialty exercises & programs, which are based upon the anthropological movement of the 

human body. Protocols for physiological development are based upon energy systems, chemical 

& structural changes and time/duration to ignite specific neurological pathways. His business 

involves nutritional guidance along with fitness development on several levels. He has trained 

Olympic qualifiers, elite athletes, military Special Forces, SWAT & first responders. In recent 

years he has taken his training programs to the general public. 

Through years of development, Stephen has created a Survival Fitness Program which is 

based upon body chemistry, reaction development, neurological stimuli and the psychological 

response to emergency scenarios, which has been embraced by the military and first 

responders - with home defence seminars and fitness camps. 

Stephen participates in Masters/Senior track & field in running, throwing and jumping events 

during the spring & summer. During the winter months; snowshoe racing pre-occupies his 

training, and throughout the year he participates in Old Time Strongman lifts, where he 

currently holds 7 national records in the United States All-round Strength Association. 

Facebook 

http://www.facebook.com/stephen.santangelo.75 

Lloyd Seawright II 

Special Task Force TEMS 

Nationality: American 

Rescue Task Force/TEMS 

Tactical EMT/PHTLS 

SYSTEMA 

Kempo Goju 

Special Operations Mentoring Program 

Operator with Advance Defense Concepts/MVM/SOC 

Frontline Defense LTD. 

Weapons STARK ARMAMENT http://www.starkarmamentcompany.com/firearms/ 

Facebook: https://www.facebook.com/lloyd.seawright?fref=ts 


CONTRIBUTORS 

BAS RUTTEN 

Nationality: DUTCH 

Bas Rutten was born February 24th 1965 in Tilburg, Netherlands. He now resides in California, 

USA. His tale of the tape: height 6’1” [186 cm]; weight 205 pounds [93 kg]. Fight record: 28 

wins - 4 losses and 1 draw. 12 wins by KO, 13 by submission, and 3 by DEC. He didn’t lose in 

any of his last 22 fights. Top wins against Frank Shamrock (on two occasions), Kevin 

Randleman, Maurice Smith, Masakatsu Funaki, and Guy Metzger. 

Titles taken: 3 times King of Pancrase, UFC heavyweight champion. Martial arts ranks: 5th degree 

black belt in Kyokushin karate; awarded by Master Jon Bluming, second-degree black belt in 

Taekwondo, 2nd degree in ShinTai Karate. His hybrid style incorporates stand up and grappling 

aspects equally, and the make up of his stand-up system could be described as a combination of 

Karate, Muay Thai, and Taekwondo. Noted techniques: strikes and kicks to the liver, and his 

leaping split kick as part of his post-winning show of victory. 

Inventor of the O2 TRAINER 

Nickname: El Guapo (The Handsome One). 

O2 Trainer website: http://www.o2trainer.com 

Main Website: http://www.basrutten.com 

Facebook: https://www.facebook.com/BasRuttenO2Trainer 

Twitter: https://twitter.com/O2Trainer 

NIGEL JOHN 

Nationality: United Kingdom 

Nigel John has developed his own training system through years of experience, and applied science to his 

methodology, which would prove to save his life in a 4 vs 1 altercation. He is the founder of High Octane 

Training, which is an extreme unconventional bodyweight training system, and later developed Extreme 

Restriction Training (ERT). Nigel John’s time in the Elite Royal Marines Commandos prepared him for a 

real life engagement and was the start to a very physical and practical approach to unconventional training. 

Doing the hardest basic infantry training in the world, Nigel John would earn the green beret and be 

operational in Iraq Op Telic 2003. "The corps has certainly had a positive impact on my life and has helped 

me to have a pragmatic approach to training" Nigel John's aim is to turn conditioning into a martial art in its 

own right, making a mold and sculpting your body and mind, to achieve physical superiority. Nigel John is a 

former Muay Thai boxing instructor, a Fitness Trainer, holds a National Diploma in Science and 

Mathematics and is a sponsored athlete by 'Mass suit'. Using extreme conditioning, elements of eastern and 

western arts, elements of Royal Marines Commando physical training, and then combining it with science 

and pragmatism, Nigel has created High octane training: a combat effective and universal art; universal in 

the sense that it can be used in other non-contact recreational sports and military training. 

Website: http://www.unconventionalathletes.com/ 

Facebook: https://www.facebook.com/UnconventionalAthletesMagazine/ 

Twitter: https://twitter.com/highoctaneuk 


In earlier times more 

physical activities were 

carried out on the farms, 

which required more 

physical strength 

and endurance 

HENKULES' STRENGTH TRAINING 

Do you want the edge in strength training? Maybe your ambition is to compete in strongman 

competitions? Can’t afford to go to a gym? Look no further than at the legend himself; Henk 

Bakker from Holland, also known to his fans as Henkules: the king of unconventional strength 

training methods! The man who forges strength from iron and nature! 

The farmer’s workout! 

The practical origin of strength training 

This outdoor workout is mostly based on 

training with farming equipment. This 

equipment is actually designed to work 

with outdoors, but you can also use it for 

a great outdoor workout (a nice pun). On 

most farms, although there is still a lot of 

heavy physical work, most of the hard 

work is performed by agricultural 

machinery. In earlier times more physical 

activities were carried out on the farms, 

which required greater physical strength 

and endurance. I found it a challenge to 

transform these physical activities into 

heavy exercises and do a full body workout 

with it! 

I used equipment that is mostly replaced 

by machinery, such as: the yoke and the 

milk-keg. Tractors have taken on the role 

of heavy farm work. I use the tractor 

tires for my sledgehammer workouts. 

The farmer workout contains the 

following components: 

For the first three exercises I use milkkegs, 

weighing 132 pounds each! 

»The yoke walk 

»The farmer’s walk 

»Milk-keg lifting 

»Sledgehammer tractor-tire workout 

The Yoke Walk 

In this exercise I use a really old wooden 

yoke, that’s specially designed for 

heavy-duty work. I have chains mounted 

to the yoke that must bear the heavy 

weight of the milk-kegs. I really want 

to have the farmer’s sensation during 

this workout. 

You don’t see many people in the gym 

doing yoke walks; either because of the 

lack of space or the gym has no yoke 

available. The yoke walk requires enough 

space to make a certain distance; therefor, 

this exercise is often done outside. 

Walking with a heavy weight on your 

shoulders is difficult!

The weight swings back and forth, 

forcing your spine to work harder under 

the extreme load. The core muscles and 

hips have to work hard to stabilize the 

weight. 

Getting started with the yoke walk 

You are going to start this exercise 

under the yoke, with the yoke resting on 

your shoulders. Your legs should be 

slightly bent with your back straight. 

You lift the weight with your legs until 

you are standing upright. Then if the 

weight is balanced, you start walking. 

While walking, keep your hands against 

the yoke so that the weight remains 

stable. 

This exercise requires a lot of strength 

and endurance, as your muscles have to 

work hard to stabilize your whole body. 

I only use this exercise for walking a 

certain distance, unlike the strongest 

man contest; where you have to walk a 

certain distance as quickly as possible. 

The farmer's walk 

The farmer’s walk challenges your grip, 

back and all the primary muscles of 

your lower body. Just like the yoke walk; 

it requires space, so this exercise is 

often done outside too. I hold a heavy 

Milk-keg (132 pounds) in each hand and 

stand with perfect posture, I then walk a 

short distance until my forearms burn 

and I am no longer able to hold the 

weights up. It's especially hard on the 

grip strength, trapezius and your 

endurance. Farmers have traditionally 

done this exercise in the past, and when 

you’ve done this exercise a few times; 

you will have a lot of respect for these 

farmers. 

Milk-keg lifting 

A milk-keg is a training tool where the 

centre of gravity is unpredictable, and 

lays away from the athlete. The sandfilled 

Milk-Keg is a lot of weight and 

controlling it is one of the main 

challenges during lifting. The odd shape 

forces you to respond to it's 

unpredictable nature, as its centre of 

gravity switches. 

Start with the Milk-keg lift 

Before starting, make sure you're standing 

on a solid surface. You stand shoulder 

width, with your feet towards the Milkkeg. 

Sink into the squat position with 

straight arms, with one hand you grab a 

handle and use your other hand to grab 

the bottom of the milk-keg. Now pull the 

milk-keg toward your chest while bent 

over, keeping a straight back. Then, while 

letting the milk-keg rest on your thighs, 

you pull the milk-keg up while standing 

up straight, to your chest. From your 

chest, you push-press the milk-keg above 

your head and hold for a second. From 

this position you are going in reverse 

order; back until the milk-keg returns to 

the ground. This is one repetition! In 

total, do four sets of four reps. 

Sledgehammer tractor-tire workout 

To start these exercise, you need a 

solid sledgehammer with a long 

handle. I use a sledgehammer of 12 

pounds, but for people who aren't 

accustomed to this exercise; I 

recommend a lighter sledgehammer. 

It's not recommended with these 

exercises, to strike with your hammer 

on surfaces such as concrete. Surfaces 

such as grass or sand could work, but 

is not common. A tire of some sort is 

best, as a tire is made of rubber and 

therefore a very durable and strong 

material. I myself have gotten this small 

tractor tire from someone who works 

with this type of component. But you 

can usually turn to garages or 

junkyards. They’re mostly glad you take 

them, so they don’t have to pay removal 

costs. 

The Diagonal Swing 

This is the diagonal sledgehammer 

swing. You stand with your feet towards 

the tire, about half a metre away from 

it. If you’re swinging from your right 

side, your left foot should be closer to 

the tire. While holding the 

sledgehammer; your left hand should 

be at the bottom of the handle, and 

your right hand should be choked up 

closer to the head. As you bring the 

sledge up, your right hand slides toward 

the head; as you swing down, your right 

hand will slide down to join your left 

hand. Slam it down as hard as you can 

against the tire. It will bounce upon 

impact, but you have to control this. 

controlling the bounce is half the 

workout. 

The Overhead Swing 

You’ve just done the diagonal swing, 

if you do the overhead swing; you 

have a complete sledgehammer 

workout. Grip the sledgehammer with 

both hands at the bottom of the shaft 

and stand a bit further back from the 

tire this time. Centre yourself and 

bring the sledge directly over-head 

and then slam it down. 

I like to do this exercise at the end of 

my workout for about 5 to 10 minutes. 

Continue until you feel your strength 

and energy flowing out of your body. 

Stop if you can no longer control the 

exercise, to avoid injuries. 

If you want to learn more about the king of unconventional Strength Training you can find Henk on his facebook page Henkules Home2Gym 

https://www.facebook.com/groups/553936311344546/?fref=ts 


WILL DE LEON 

THE HUMAN FLAG: A 

PRACTICAL APPROACH! 

The Human Flag 

Getting down to the basics 

The muscles used in the Human Flag 

include the back, shoulders, triceps, 

biceps, forearms, wrists, abdominals, 

glutes and legs. Progressive exercises 

that help build the strength to perform 

a Human Flag are Pull-ups, Handstands 

and Handstand Pushups. Visualizing the 

pictures featured, you can see how a 

good solid Handstand correlates to a 

good solid Human Flag. 

The correct execution of the 'H' Flag. 

1) Stand by the side of the pole and 

inline with the pole. Bend your body as 

far as you can to the side and place your 

lower arm straight into position with 

fingers pointing down, with your palm on 

the pole and fingers around the pole. The 

pole should wedge into the middle of the 

bottom of your palm and remain there for 

support. Lock your elbow, as this will be 

your anchor and support. 

2) Next, while still bent over to the side, 

place your upper arm straight onto the 

pole and at a comfortable, wide distance 

from the lower arm. A wide shoulder grip 

is an example. (Keep the upper arm 

straight just like the lower arm, but you 

will fully grip the bar tight with thumbs 

around the bar for the best grip. Keep 

palms facing away from you to avoid a 

bend in the upper arm - because of the 

bicep’s supination position and its instinct 

to pull the bar instead of push away) 

3) Pop your chest out a little to get a 

slight arch in the back, check that your 

body is in line with the pole, and now 

use your core muscles/obliques and leg 

strength to kick your feet up one at a 

time. First kick with the leg furthest from 

the pole and follow through with the 

other leg, quickly bringing them together 

and raise them slightly above parallel 

from the ground. It will be easier to hold 

this above parallel position as you are 

learning it, but eventually you will begin 

to lower them and involve most of your 

core; to hold them parallel to the ground. 

Also it’s important to remember to keep 

your neck and head parallel, looking at 

your feet. Check your body position to 

ensure it is straight and not piked. If it is 

piked, then you need to consciously arch a 

little more and squeeze your butt in, using 

your lower back extensor muscles - in 

order to bring your piked body into a 

straight line with the pole. 

4) Keep pushing away from the pole 

with force (think of bringing your 

shoulders to your ears). Extend your 

arms and shoulders as much as possible 

and keep your arms, wrists, shoulders, 

and lats tight. Do not pull with the 

upper arm nor use your bicep in order to 

keep your body up, because if you pull 

with your upper arm; it will bend and 

you will not achieve a straight-arm flag. 

5) Slowly lower the legs using your core, 

Focus on keeping the feet together, toes 

pointed, and tighten up your glutes and 

legs. Tighten your shoulders, lats, 

rhomboids, triceps, forearms and grip to 

keep your form straight and parallel off 

the ground. Keep Pushing Hard away and 

keep that tension in your body while 

breathing as calmly as you can. Keep 

practicing. If you can visualize it and 

understand it, then you can achieve it! 

Page 12

WILL DE LEON 

A QUICK GUIDE ON HOW TO 

ROCK THE HUMAN FLAG 

Exercise 1: Pull-ups 

Execution: Hands shoulder-width apart 

with fully straightened arms and an 

overhand grip. Try to get your chin above 

the bar. Moderate speed up and on the 

descent, ensuring a full range of motion! 

Elbows should be bent inwards (not 

chicken winging) head leading slightly 

forwards. Train this on the same days as 

the Handstand hold. 

Method 1 

Sets: 4-6 

Reps: 8-12 

Rest: 2.5-3 minutes 

Pull Ups 

Sets: 6-10 

Reps: 10-12 

Rest: 2.5 - 3 minutes between sets. 

2nd Method 

Pull-ups 

Sets: 14-16 

Reps: 10-12 

Rest: 4 minutes 

3rd Method for cardio 

Sets 6-10 or 14-16 

Reps: 10-12 

Rest: 2 minutes 

Exercise 2: Handstand Push-ups against a 

wall 

Execution: Place hands in a wide stance 

and handstand towards the wall. Hold 

the position, then slowly begin your 

descent. The wide stance engages the 

chest and back more, rather than limiting 

it to just the shoulders/triceps. The 

engagement of the triceps becomes more 

apparent on the way up. Keep legs fullyextended. 

Exercise 3: Handstand hold Execution: 

Once in a handstand position; use your 

wrists to counter-balance while keeping 

your head slightly forward and elbows 

in. Hands shoulder-width apart with 

feet pointed. Straighten the back, 

engage the core and hold. Train this 5 

times per week to begin with. 

Sets: 5-6 

Reps: Maximum hold 

Rest: 1 minute between sets 

Don’t hang about, If you want to delve into the world of calisthenics then Will can help, hit him 

up at: https://www.youtube.com/channel/UCH9iXMBLe0e1Ty_N1Cxb-0w 


THE ULTIMATE UNCONVENTIONAL 

TRAINING TOOL, INTRODUCING THE MASS SUIT 

INTERVIEW WITH THE 

MASS SUIT MAN CEO 

JESSE 

NICASSI 

What drives you? 

As an athlete I always wanted more. I wanted to be the best, the 

fastest and be at the top. In order to achieve such great success you 

have to work hard and that’s what I did. I might not have been the 

fastest or the best but I out-worked a lot of athletes. I was always 

looking for the newest training product or routine out there that 

would give me an advantage. 

Tell us about your professional experience, background? 

I was an athlete my whole life. Played football at Washington State 

University and then transferred over to Eastern Washington 

University, where I had a very successful career in football as a 

punter. I was NCAA punter of the week, Special Teams player of the 

year and held 2 punting records for 11 years. After college I was 

signed by the St. Louis Rams. I bounced around in the NFL from 

2004-2007 also playing with the Indianapolis Colts. 

Wow! So being an athlete and professional football player, did that 

give you a multitude of experiences which you can apply to 

unconventional methods? 

Playing football for that long is one of the most amazing 

experiences one could ever have. You learn a great deal about 

yourself and the human body and what it can endure. With my own 

training knowledge, and being around professional athletes and 

trainers; I knew what it took to get the edge in your game. 

What made you come up with the idea of the Mass Suit? 

During the end of my career I started to create this resistancetraining 

tool that helped aid my hip flexor. As a punter your hip 

flexors get very sore and tired and become very painful every time 

you swing your leg. So I wanted to create a device that helped 

take the pressure off my leg as you kicked away. The next thing I 

know it became a full-blown suit. Now known as 'MASS Suit'. My 

imagination ran wild with what it could do but it didn’t just start 

with the MASS Suit. One of the first fitness training tools I created 

to hit the athletic market was the EZ Kicker. It was made for 

punters and kickers to practice their skills and technique in their 

own backyard. EZ Kicker was a football with a 16 foot elastic cord 

and when you kicked the ball it came right back to you. After that I 

introduced the MASS Suit to the world. 

ATHLETES ALWAYS WANT 

THE EDGE AND THE 

MASS SUIT WAS HERE 

TO GIVE IT TO THEM 

Page 14

‘YEARS LATER, FIGHTERS FROM AROUND THE WORLD 

USE MASS SUIT; THE LIKES OF THIAGO ALVES, 

BIGFOOT, AND ANDERSON SILVA ARE USING IT. MASS 

SUIT IS NOW BEING UTILIZED IN EVERY SPORT’ 

What is MASS SUIT? 

Maximum Athletic Sports Suit 

So what was your motivation? 

Helping others become better, I knew the MASS Suit would 

give athletes an advantage. Athletes always want the edge and 

the MASS Suit was here to give it to them. The first market we 

hit was the MMA scene. I saw how fighters were still training 

old-school and not smartly. I was blown away because I come 

from a new generation of training where we utilized 

everything that is new in the market. I was also shocked there 

wasn’t anything out there that helped increase leg speed and 

power. With the lack of training tools and education in the 

fight scene, and as the UFC was pushing its marketing so 

much; we decided that MMA is the first market to hit. 

So how’s the Mass suit doing now? 

Years later, fighters from all of the world use MASS Suit. The 

likes of Thiago Alves, Bigfoot and Anderson Silva are using it. 

MASS Suit is now being utilized in every sport; it is reaching 

a new level in therapy/rehabilitation and fitness. I also work 

with people with autism, cancer, and spinal cord injuries. The 

MASS Suit has gone far beyond where I imagined it. 

What makes you BUZZ about your creation? 

The best part is giving people the edge in their sport. Helping 

them improve in areas where they have struggled. Giving 

people who battle autism and cancer a second-chance, or a 

prolonged life makes me excited to wake up and create more. 

The success stories that come back to me are what drive me to 

create more products. I see how the MASS Suit doesn’t just 

help enhance muscles, it also empowers the mind. You see the 

look in the athlete’s eyes when he puts it on and goes 'beast 

mode' in training. When you put the MASS Suit on, you want to 

be active. “Wearing is believing”, to see results all you have to 

do is just put the MASS Suit on. 

I will keep creating more products and exercises to help 

athletes, the fitness market and people who have disabilities. 

We are the new generation of fitness. 

Great interview with Jesse, humble as ever! 

If you would like to learn more about the Mass suit and its application in unconventional training methods check out: 

www.masssuit.com | https://www.facebook.com/pages/Mass-Suit/112271788823298?fref=ts | www.twitter.com/ 

MassSuit www.facebook.com/pages/Mass-Suit/112271788823298?fref=ts 


PREPARATION OF THE MIND AND BODY 

FOR REAL LIFE COMBAT, 

Lloyd W Seawright II explains the importance of applying 

his unconventional methods to prepare himself for 

‘operations’ in its most basic form. 

The Mission. The Task 

Whether it is an operational mission or the task of just getting 

yourself prepared to compete in some level of fitness, there 

MUST be a plan from the offset. 

The basics of becoming an effective operator 

I believe “operational/functional" fitness is the gold standard 

in developing a plan that will get you closer to succeeding in 

your endeavor. Starting with a plan that 

is suited to your objective is essential. We will refer 

to an old adage; the 7P's: ‘Proper Planning and Preparation 

Prevents P*ss Poor Performance!’ That 

being said; know your mission/operation and what is 

expected, and plan accordingly. 

Knowing yourself/your team 

A realistic assessment of yourself and your team is 

essential. This would be mental and physical in 

nature to set a baseline. 

Once a plan and assessment is in place we 

will start developing the mindset and fitness 

protocol to execute an effective plan. 

Enter K.I.S.S.: Keep It Simple Stupid! 

There is no need to add a lot of glitz and glamour! 

Don’t detour from the TRUE essentials of planning, 

training and directives. 

Sharpen the mind to work in 

uniform with the body! 

You want your mind and body 

laser-sharp so we will keep nonessentials 

out of the plan. There is 

enough brainwork in an operation 

or fitness task already existing, to 

keep the mind spinning. 

Fitness first! 

One of the primary tools in 

an operational environment 

is fitness and I believe the 

'Operational/Functional fitness 

model' is best-suited at these 

levels. Operational fitness is 

more organic, it is alive! It 

mirrors what you 

Page 18

PROPER PLANNING AND 

PREPARATION PREVENTS 

P*SS POOR 

PERFORMANCE! 

will be tasked with in actuality. 

Adapt to your environment! 

Your environment should be your gym, no 

borders; anything is fair game to use to 

achieve success in these endeavors. Don’t 

limit or block your mind in to a corner, 

let it run free so you can adapt to the 

dynamics of an operational environment. 

FITNESS 

I believe the simplicity of the bodyweight 

exercise platform is very effective, 

especially with the addition of some 

adjuncts. 

1) Primary movements: push-ups, pullups, 

air squats, burpees, dips, flutter 

kicks, planking and the sit-up with many 

variations. 

2) Supplemental adjuncts to fortify these 

platforms can be rucksacks, sandbags, 

kettlebells and suspension-line 

apparatus. 

By combining the two disciplines you 

have an almost limitless range of 

exercises to ensure variety and muscle 

stimuli. 

You will want to build up and challenge 

yourself; leading up to the operation/task. 

Approach the 

training in phases to ensure a healthy 

progression and good recovery before the 

actual operation/event. You will need 

that drive for GAME DAY!! 

Article by LLOYD W SEAWRIGHT II 

Facebook: https://www.facebook.com/lloyd.seawright?fref=ts 

The use of nature and everyday 

obstacles! 

Hills and stairwells are killer add-ons. 

The combination of all these tools and 

implements can effectively simulate real 

world operation/tasks. 

Mindset 

Keep a positive “Warrior” mindset. This 

is a mindset void of ego, fear and selfpity. 

Use visualizations of winning and 

accomplishing your operation/task. 

Seeing in your minds-eye will further 

your ability to achieve goals. 

Breathing 

BREATHE! Cleansing energizing breaths 

throughout your training while actually 

engaging in the operation/task will 

maintain a focused, sharp mindset. 

Breathing will also help manage pain 

and fatigue. Sleep must be managed 

rigidly too. 

Rest 

During the training phase sleep is 

essential for strength and physical 

advancement. During the operational 

phase, sleep may not be readily 

available so resting the mind will help. 

Nutrition 

A good base of nutrition and 

hydration, pre and post op-care will 

help with recovery. 

Good luck! Train hard! IT PAYS TO BE A WINNER. 


GETTING THE PERFECT 

FRONT LEVER FAST!!! 

NIGEL JOHN TAKES US THROUGH HIS METHODOLOGY TO GET THAT LEVER! 

When I first started the front lever it was 

freakin' hard! I experimented with many 

different techniques to ensure that my 

goal would be attainable. Firstly, I tried 

with both legs straight, but failed; then 

with one leg tucked (yep failed!). I found 

that I had to go back to basics, as I was 

using the wrong muscle-groups to 

compensate for the lack of activation from 

the main muscles that should be involved 

i.e. my biceps more than my triceps. This 

error prevented me from fully pronating 

my shoulder-blades and gave me that 

sunken-bum lever - as my core was not 

engaging and aligning correctly! Having 

figured out what was going wrong I 

devised a strategic method, and guess 

what? it worked! It took me just over 4 

weeks to perform a front lever using the 

method I am about to show you! 

The first area that needed to be addressed 

was the triceps. My method for this is 

simply a weighted overhand leaning pull 

up! Now you're probably thinking: 'the 

dude just said he was using his bicep more 

than his triceps, Why not do dips to 

strengthen the triceps?' Training the 

triceps with dips will not teach your motor 

units to work correctly for this movement 

(often referred to as muscle memory). It's 

not the correct position for the body with 

regards to a front lever. 

I also add weight to this exercise, 

starting at 22lbs and up to 32lbs. If I 

find my technique/form is suffering I 

drop back down to 22lbs, my reason for 

this is simply to shock my body into 

adapting quickly; recruiting the correct 

muscle groups. 

Equipment: 

Pull up bar, weighted vest. 

Method for Triceps: 

1.Strap the weight to your body, ensure it 

is aligned and packed so the weight is 

distributed evenly. Grab the pull up bar 

and place your hands shoulder-width 

apart, pull up fast, your chin must be 

above the bar. 

2.During the eccentric part; realign 

your head so it's in line with your 

spine, not looking/tilting up. Slowly 

lean back as far as you can go (it 

won’t be much at first) then begin 

your descent at 1/3 of the speed of 

the concentric. Push gently away from 

the bar (not down), when you reach 

near-full extension; start pronating 

the shoulders. To finish; lock out your 

shoulders fully and keep the arms 

straight while leaning back. 

3.Repeat steps 1 and 2. Do this until you 

max out, repeat for 6 sets. 

4.Rest for at least 2 minutes between 

sets. 

The next stage for you to concentrate 

on is what I call the Drop Tuck. This will 

work your Core, Trapezius. Shoulder 

blades. and the assisting/stabilising 

smaller muscle groups. 

Equipment: 

Pull up bar 

Method: 

1. With your arms shoulder-width apart, 

keep your arms fully-locked out, turn 

upside down so your head is now 

facing the floor. Lock your body and 

legs out. 

2. From this position, bring your knees up 

to your chest and extend your legs out 

so your knees are in line with your hips. 

3. Slowly lean back, arms straight, head 

in line with the spine and push down 

and away from the bar. Protract your 

shoulder blades; your core will engage 

naturally. 

4. Drop down and stop just before your 

limit (experiment a few times to find 

this), your arms should be angled from 

the lean back, but straight. 

Page 20

5. Now make your way back up to the 

start point, keep your arms straight, 

back straight, head and Knees in the 

same position, now pull the bar down 

and towards you keeping the arms fully 

locked out, if your form goes i.e. your back 

starts arching upwards, you have dropped 

in to far from your start point, remember 

get your basics first, it will come!! 

6. Do this at least 4-6 sets with at least 

4-5 reps. rest at least 1-2 minutes 

between sets 

7. When you become more advanced in 

this position i.e. can hold this with 

your arms at a 45 degree angle with 

your torso flat for say 10 seconds you 

can then start kicking both legs out 

slowly or one leg at a time Do this at 

least 5-6 reps (form permitting), 4-6 

sets with 1-2 minutes rest 

The third part to mastering the front 

lever is the front lever raise, this is to 

train the motor unit and the core, and so 

your body remembers the position 

Equipment 

Pull up bar 

Method: 

1. Start in the overhand pull up position, 

hands shoulder width apart, grab the 

bar, lock the arms out. 

2. Lean back, head in line with the spine 

and pull down on the bar, tense the 

whole body up especially the core 

and the legs, you’ll find as you lean 

back and pull down on the bar your 

core and legs will naturally lift up! 

Lever yourself up as far as you can 

go, meaning if your form goes your 

aiming to high. 

3. On the return slowly lower yourself 

maintaining the same position, keep 

the arms locked out! 

4. Do as many reps as possible whilst 

maintaining your form, rest at least 

1-2 minutes between sets. 

5. Aim for 4-5 sets 

The last part of the Front lever progression 

is the tuck planche (this is an advanced 

exercise and optional) this is a 

great way of training protraction in the 

shoulder blades and strengthening both 

the core and arms it will help maintain 

a good front lever. The tuck planche is 

the mirror image of the Tuck Front Lever, 

if you visualize it upside down. For best 

results use a pair of paralettes 

1. Keeping the arms straight slightly over 

shoulder width apart tightly grip the 

paralettes firmly, face your head forward, 

bring your knees up to your chest 

2. Keep your back straight head facing 

forward but in line with your spine, 

lift the legs off the floor in the tuck 

position, rock gently forward, keeping 

the arms straight, 

3. Use the momentum to bring your 

glutes back in line with your 

shoulders, as you do this lean forward 

and push down real hard on the 

paralettes keeping the arms straight, 

you should now be in the horizontal 

position and your shoulders should 

naturally pronate, tense up your core 

and hold for as long as you can, look 

down on the floor but keep the head 

in line with the spine. 

4. Swing back to the front neutral 

position without touching the floor 

and repeat steps 1 and 2 this time 

do not hold as long, this is simply for 

your body to remember the position 

(motor unit), do 3-4 reps. 

5. Rest for at least 2 minutes this is a 

very demanding exercise; repeat for 

at least 4-5 sets. 

There you have it, you’ll be smashing 

that lever in no time but remember 

the basics: neutral spine, straight arms, 

Breath, head and neck always in the 

neutral position, pull down and away 

on the bar to lift, push down and away 

to drop in. You should aim to do this 

at least 3-4 times per week in the first 

month, then drop this down to 1-2 

times per week. Methods 1-3 can be 

trained together but do step 3 last, this 

is more about strength than lever form. I 

would suggest training the Tuck planche 

separately say for the afternoon. 

Most importantly Rest between sets, this 

will ensure that your form stays correct 

and you will not fatigue as quickly 

or blow your arms out, QUALITY over 

Quantity! Listen to your body if your 

tendons start hurting in your arms or 

wrist REST, there’s always next week! 

BABYSTEPS ensure quicker progress! 

You can find Nigel John on for any advice or motivation on http://www.highoctanetraining.co.uk 

Facebook: https://www.facebook.com/highoctaneuk | Twitter: https://twitter.com/highoctaneuk 


JAMES SMITH GETTING TO GRIPS 

WITH KETTLEBELL TRAINING 

UNCONVENTIONAL for FUNCTIONAL 

Yep, we see guys and gals lifting these glorious hunks of oddlyshaped 

metal, and yep the pictures look cool, the model looks great. 

Does the wrapper collaborate with the INTERNAL MECHANISM? Both 

would be great right? 

SCULPTED WITH BULLET-PROOF STRENGTH 

AND A SUPERIOR CARDIOVASCULAR SYSTEM. 

FUNCTIONALITY AT ITS FINEST! 

KETTLEBELL CARRY COMPLEX 

AIM: 

If you want to get highly-conditioned and really have that bulletproof 

strength then you will want to add in some loaded carries to your routine. 

EQUIPMENT: 

Today I’m going to focus on using kettlebells, but don’t worry; you can 

substitute with dumbbells. Kettlebells are less awkward on your wrists. 

Believe me when I say; you want to focus on the different carries and 

not on wrist pain. 

THE BASICS; 

I will describe a session that uses four (4) rounds for the bulk of the 

training. Note you can just use one (1) round as a finisher if you wish. 

REMEMBER: USE A FUNCTIONAL WARMUP! 

After a general warm-up of basic movement patterns, I like to follow 

up with a specific warm-up. A general warm-up simulates the basic 

movement patterns that people SHOULD use, while a specific warmup 

uses “lighter” versions of a few of the first drills for that session. 

Remember the point of a warm-up is to warm-up, NOT WEAR OUT! 

UNDUE HASTE MAKES WASTE! 

What I will describe is a workout unto itself, you can choose to do a 

few other things, but make sure it is a FEW! 

Using two pairs of kettlebells; a fairly heavy pair and a medium pair 

allows you to use wave-loading to modulate your fatigue. This trains 

your body to find parts of the movement, or positions where you can 

get some ACTIVE REST. 

I have to carry kettlebells from my backyard, to the street where I have 

some distance-lines marked. It is a touch over 30 yards. 

GETTING DOWN WITH THE PROGRAMME! REMEMBER ACTIVE REST! 

Start with the Farmer's Walk and smash your way through the 

exercises BACK TO BACK! 

THERE ARE SPOTS WITHIN 

THE COMPLEX WHERE YOU CAN 

REST, BUT IF YOU DO NOT SIT THE 

KETTLEBELLS DOWN IT IS DEFINITELY 

A VERY ACTIVE REST 


THE COMPLEX CONSISTS OF FOUR ROUNDS. 

1. Farmer's Walk x30 yards 

2. Overhead Carry x25 yards 

3. Rack Walk/Carry x25 yards 

4. Farmer's Walk x25 yards 

5. Cross Carry 1-KB Rack and 1-KB Overhead x25 yards each = 

one KB in rack position & the other overhead. 

6. Cross Carry 1-KB Suitcase AND 1-KB Rack x25 yards each 

= overhead KB comes to rack position & rack KB 

drops to side (aka suitcase) 

7. Cross Carry 1-KB Overhead and 1-KB Suitcase x25 yards 

each = KB in suitcase goes overhead & rack KB moves to 

suitcase position 

8. Waiter's Walk x25 yards each = just one KB overhead 

while other arm is resting. 

9. Rack Walk/Carry x25 yards each = single KB in rack 

position while other arm rests. 

10. Suitcase Carry x25 yards each = carrying a single KB like 

a suitcase. 

11. Farmer’s Walk x25 THEN back = grab other KB & take to 

the other set of KB's 

Shake out your arms and repeat the whole process for a 2nd 

round with the medium weight kettle bells. 

This allows enough time to recover actively, so that I am 

able to use the heavy kettlebells for the 3rd round. 

My 4th round is performed with the medium kettlebells, which 

don’t feel medium anymore! By this time my whole body is 

feeling it from head to toe. 

By no means do you have to follow my exact protocol; it is 

just the one that has worked well for me. There are spots 

within the complex where you can rest, but if you do not sit 

the kettlebells down it is definitely a very active rest. 

There you have it; a simple, but far from easy Kettlebell 

Carry Complex. 

Article by JAMES SMITH 

Facebook: Animal Ability 

https://www.facebook.com/groups/107331742747208/?fref=ts 

A GENERAL WARM-UP SIMULATES THE BASIC MOVEMENT PATTERNS THAT PEOPLE SHOULD 

USE WHILE A SPECIFIC WARM-UP USES “LIGHTER” VERSIONS OF A FEW OF THE FIRST DRILLS FOR 

THAT SESSION. REMEMBER THE POINT OF A WARM-UP IS TO WARM-UP, NOT WEAR OUT!’ 


BAS RUTTEN 

THE O2 TRAINER 

DO YOU WANT A STRONGER RESPIRATORY SYSTEM? 

RAPID ENHANCEMENT IN YOUR FITNESS WHETHER 

YOU'RE A NOVICE OR PROFESSIONAL ATHLETE? 

EVEN IF YOU'RE NOT AN ATHLETE BUT WANT 

STRONGER, MORE EFFICIENT LUNGS THEN READ ON! 

ENTER BAS RUTTEN'S 'O2 TRAINER': a respiratory fitness tool with very 

practical applications. 

Bas, what made you invent the o2 Trainer and how did you come up 

with the idea? 

As a kid I had severe asthma attacks and a horrible skin disease, eczema. 

It was all over my arms, hands, neck and face. An asthma attack would be 

a week in bed, not able to eat since I couldn’t breathe. I did track and 

field and every time after an asthma attack, when I would resume 

my track and field; I always broke my running times, as it felt like I 

had more air? 

Why was this? Was it the medication you took? What? 

I had no clue until I paid a visit to my Doctor’s office (I was about 14 

years old) where I saw a drawing of a pair of lungs on the wall. It was 

there that I realized that a lung infection is not in the lungs itself, but in 

the air pipe leading TO the lungs,. BOOM, the “light bulb” went on in my 

head. 

“Wait a minute, my lungs have to pull air through the infected area for a 

week, so I am actually training my lungs to become stronger. When 

the infection's gone; they are better than they were before, so why 

don’t I come up with something that controls the air intake? Then the 

idea was born. I told all my buddies about the idea and everybody 

liked it. I moved to America many years later and the same conversation 

came up many times there as well, everybody liked the idea. One 

night I received about 7 calls from my buddies; they were watching a 

TV show called “The Ultimate Fighter” and the fighters coach 

Wanderlei Silva was training his students with snorkels. They all told me: 

“You gottta start making “The Ruttenizer” (The original idea for a 

name) because otherwise somebody else is going to do it. 

What separates the O2 Trainer from other breathing devices on the market? 

I started doing a patent search and found out it was free since the 

o2trainer only controls the air INTAKE. Other devices out-there 

control both air IN and OUT, which is now proven to have minimal 

effect. (Don’t blame me, blame the tests they did; more on that later) 

The trick is to make sure you can completely exhale before inhaling 

with resistance. This way you can use a much larger part of your 

respiratory system than when you control the exhalation as well, 

Page 24

since you can’t completely exhale 

efficiently (especially when you're 

getting tired and need air fast). 

Bas, Asthma has played a big part in 

your life. Can you tell us if the O2 

Trainer helped in anyway? 

I have used an inhaler for my asth-ma, 

even in the dressing room before all my 

fights. If I sneezed three times hard, I 

would need an inhaler to open my 

lungs; every asthma patient will have 

this as well. Now I am proud to say that 

I don’t even carry an inhaler with me 

anymore for almost two years. I can 

start working out at full speed right 

from the start. I don't have to use an 

inhaler anymore. 

My friends who had asthma, do not 

have asthma anymore, like me. Can I 

medically claim this? Nope, not yet, but 

once it gets bigger, you better believe 

that I will do those tests as well, since 

they cost a lot of money; money that 

now goes into promotion etc. 

How do you use the O2 Trainer? 

It’s simple but you need to listen to your 

body/brain! When you inhale: one side 

will close off which forces you to 

breathe in through the other side. That 

'other side' comes with 15 different 

“caps”. The caps have holes in them 

going from 15mm all the way down to 

1mm. 

When you exhale you do that through both 

sides so you have almost no resistance. 

So how do you calibrate to get the 

best results? 

Imagine you are a runner and run 5K 4 

times a week. The only thing you need to 

do is put the o2trainer in your mouth with 

the cap that has a hole of 15mm, and 

start doing your runs. Some people can 

start with cap number 4 right away, 

others with 3 etc. You just have to find 

what your “beginners cap” will be. 

Let's say it’s cap number 1, you start 

doing your 5K runs with it, and 

ONLY when you feel that you are 

getting the same air as you did when 

you were NOT training with the 

o2trainer, then it’s time for you to go to 

cap number 2. 

Once you feel that you get the same 

amount of air, it means that your lungs 

are stronger and can pull more air in, as 

a result of the o2trainer. 

Then, you train with a higher cap number 

when it feels fairly easy again. 

So it’s a progressive approach? 

Baby steps are important, you want to 

give your brain and body all the air it 

needs. I understand that some of us 

are crazy and want to push ourselves 

all the time, but it’s really not 

necessary, trust me. Slow and steady 

wins the race here. 

That’s why many Olympic athletes 

don’t train at high altitudes anymore, 

because it gives less productive 

workouts since the body and brain 

are slowing down. Many of them train 

at “sea level” but are living in a “high 

altitude home” which is built at sea 

level and that way they try to spark the 

red blood cell count. 

When you just jog, you can probably 

use cap number 5, 6 or 7, but when you 

do hill sprints; it’s going to be cap 

number 2 or 3. It’s different for every 

sport/workout. 

Have you ever had any comments from 

people who don’t really understand the 

dynamics of the O2 Trainer and their 

own basic biology?? 

I always hear this one: “But Bas, I 

breathe in through my nose and out 

through my mouth, and the o2trainer only 

goes through my mouth, that’s not good”. 

Really? OK, let me give you three, no 

wait, just two 45 second hill sprints on 

full incline on a treadmill at 9 Mph. 

Let's see if you breathe in just through 

your nose after that. 

Meaning; EVERY person when 

they're tired will breathe in through 


their mouth. Now when you are jogging or biking 

at the same speed, yes, you can get 

away with breathing in through your nose 

and out through your mouth, but once you 

start taking sprints, you will open your mouth 

as well. 

STILL, do you really believe that training 

4 times a week for 30 minutes is going to 

make you forget how to breathe? 

Something you have been doing your 

entire life, about 17,000 to 23,000 times a 

day? 

Man, that would suck for all those athletes like 

George St-Pierre who swims for an hour, 4 

days a week for his conditioning. Do you 

think he doesn’t know to breathe in through 

his nose anymore? See what I mean? 

Any fighter, once they start brawling for 

about 2 minutes straight, will open their 

mouths as well. 

So no worries there, you will be fine! 

Can you explain the very basics of respiratory 

mechanics? 

Breathing is done with your diaphragm and 

intercostal muscles (between your ribs). When 

you are at rest your lungs move the air in and 

out, but once you start training; your 

diaphragm and intercostal muscles start doing 

the work. 

There's space between the body and the lungs, 

and when you inhale, you create a vacuum 

between the body and the lungs and that 

rips the lungs open. The O2 Trainer makes 

this a lot more efficient. Delivery of air to the 

lungs becomes much faster, creating a very 

efficient vacuum. 

My friend works at LAPD SWAT and tried my 

o2trainer. The next day he ran without it. 

He wrote to me: “I know this is impossible, 

but I felt much better the next day when I 

did my run. I thought it couldn’t be 

from training with the o2trainer only once, 

but realized the o2trainer made me breathe 

the correct way, forcing me to use my 

diaphragm and it remembered for my next 

run. That had to be the explanation!” 

I also told people for a long time, many 

asthma patients (and regular people as well) 

breathe incorrectly, they use their shoulders 

to pull air in (raise their shoulders when 

breathing in), but you need to; of course, 

use your diaphragm. With the o2trainer you 

will be forced to breathe the correct way. 

The O2 Trainer has also dramatically helped David Williams; a man 

with incurable lung disease. He contacted Bas for help and 6.5 

months later; the O2 Trainer has changed his quality of life, his lung 

function has improved by a massive 50%, YES 50%! He can do a whole 

lot more and on LESS MEDICATION! Follow the link below to read the 

full story, with data and actual figures from the Respiratory Specialist 

treating him! You can’t beat facts! http://o2trainerblog.com/incredibleresults-o2trainer/ 

You can contact Bas and his team at: 

http://www.o2trainer.com 

http://www.basrutten.com 

https://www.facebook.com/BasRuttenO2Trainer 

https://twitter.com/O2Trainer Godspeed 

Godspeed 

Bas Rutten 

Page 26

A PURE APPROACH TO TRAINING: 

Just Do It 

“Do what you can with what you have, where you are.” - Theodore Roosevelt 

I did not learn in 

the conventional 

way and was able 

to figure out on my 

own what worked 

and what did 

not work. 

For as long as I can remember, I have 

exercised differently than what is 

considered normal, and commonly 

believed to be the “proper” way of doing 

things. I do not wait for the stars to align 

in my favor before I train. I just do it. 

As a teenager, I did not have the money to 

purchase a gym membership, nor did I 

have any friends that were as passionate 

about fitness as I was. I basically trained 

myself; with the knowledge I obtained 

from select books that I owned (The Art of 

Expressing the Human Body, by Bruce Lee 

and John Little comes to mind). 

Thankfully, I did not learn in the 

"conventional" way and was able to figure 

out on my own what worked and what did 

not work. I managed to avoid useless 

distractions, contradictions, confusing 

claims and money-swindling schemes that 

seem to plague much of the fitness world 

nowadays. 

I did not know I was supposed to 

change into fancy athletic clothes prior 

to training. I did not know I was 

supposed to change into lightweight 

running shoes prior to a run. I did not 

know I was only supposed to run on 

the treadmill, 

sidewalk or a specially designed track. I did 

not know exercising immediately after a 

big meal was dangerous. I did not know I 

was supposed to swallow a pre-workout 

drink followed by a post-workout shake. I 

did not know I needed to consume special 

supplements at special times to get the 

most out of my training. I did not know I 

was supposed to have air conditioning, 

mirrors, chalk and Gatorade when I 

trained. Eventually I learned what I am 

“supposed to do”, but to this day, I still do 

not care about any of the things I 

mentioned above because I consider them 

useless to me. 

Prior to joining the United States Marine 

Corps, I would do midnight runs in the 

woods, fields, on the side of the street or on 

train tracks, regardless of the weather. I 

usually wore a pair of jeans, t-shirt and 

combat boots (in cold weather I also wore a 

coat, hat and gloves). I wore boots instead of 

feather-light running shoes because not only 

did they provide great ankle support, but I 

would get more use out of them and more 

strength from them, because of their weight 

and durability. When I lifted weights, I used 

a cheap weight-set consisting of a barbell, a 

dumbbell and various plates. 


I stuck to simple, full body exercises because I 

wanted to get the “biggest bang for my buck”. I 

ate a lot of homemade foods, mostly because I 

did not have the money to shop at any of the 

local supplement stores. In my ignorance, I 

unintentionally did what I needed to do, and 

this shaped the way I would train for the rest of 

my life. 

I exercise differently now than I did as a 

teenager. However, I still hold fast to the 

same basic principles: train where I am with 

what I have in whatever I am wearing. I do 

not care about modern fitness fashion, the 

latest supplement craze or what most 

consider “safe”, “proper” or “comfortable” 

when I am training. I train for ability and 

capability, not to get big, get ripped, lose 

weight or look good. After all, appearances 

can be very deceiving. 

Today, there are two different physical 

fitness disciplines that I focus on; namely 

hand-strength and progressive calisthenics. 

Hand, finger and lower-arm strength is a passion 

of mine because of how important I believe they 

are for overall strength and ability. Your hands 

are how you physically interact with the planet 

and everything on it. Your hands are the first link 

in the chain with everything you touch and 

nearly everything you do. The stronger and 

healthier your hands; the more power and 

control you will have over your actions, whether 

it is fighting for your life, pulling yourself up 

over a ledge or even opening a stuck lid on a 

pickle jar. 

Progressive calisthenics is a concept of 

bodyweight strength training that provides a 

way to work up from rather simple, basic 

movements to increasingly difficult feats 

of strength. The advantage of this is that I 

can work out whenever and wherever I 

choose, not concerning myself with 

having the proper equipment. All I need 

is gravity, a place to stand and something 

to hang from. Another advantage is that it 

is progressive, meaning I can work up to 

incredibly difficult movements without 

needing to stack more plates on the bar, 

or purchase a heavier dumbbell. 

For example; many people can do a 

normal butt-to-heel squat, but how many 

can do a one-legged squat (a pistol)? 

Many people can do a regular pushup, 

but how many of them can do a onearm 

pushup (a piston)? 

In fact, most people that can do a piston 

actually perform what I call a sprawl piston, 

meaning that their legs are spread wide for 

balance. 

A lot of people that are reading this are 

already familiar with calisthenics and the 

benefits of working up to very difficult 

movements. However, many incredible 

athletes still feel the need to change into 

comfortable, good-looking outfits and train 

inside a well-equipped, climate-controlled 

facility. Admit it, working out can be tough 

and it is supposed to be! Working out forces 

our bodies to adapt and get stronger. I do not 

like working out in comfort, as it feels 

counterintuitive to my goals. I do not 

intentionally make my life miserable when I 

train, but I certainly do not try to make it 

comfortable, pleasurable or less difficult than 

it should be. 

Nowadays, I tend to train more when I am 

on duty as a police officer than when I am in 

the luxury of my own home. 

I train for ability 

and capability, 

not to get big, get 

ripped, lose weight 

or look good. After 

all, appearances 

can be very 

deceiving 

Page 28

I do this because I am required to wear 

over twenty pounds of gear attached to my 

waist, a tightly fitted ballistic vest 

underneath my shirt and heavy safety-toe 

boots. Working out is that much more 

difficult and rewarding. I am never going 

to drop my gear, change into a t-shirt and 

shorts, drink a pre-workout shake and/or 

slap on some chalk if forced into a physical 

altercation. My job requires me to be in 

full uniform and ready to put forth 

immediate, all-out effort at all times. I 

train the same, whatever the state I find 

myself in at the time. Anything less would 

be a disservice to me and a disgrace to my 

goals. 

I think the physical benefits of this are 

fairly obvious. The equipment attached to 

the duty belt acts like a cluster of oddlyshaped 

weights wrapped around my waist, 

and breathing deeply while the vest is 

squeezing my rib cage improves lung 

strength. In addition, considerable 

muscular tension needs to be maintained 

to keep myself stable and in control, 

throughout all movements because of the 

duty belt dragging me down. 

The mental advantages are not as obvious 

and are often overlooked. However, I have 

improved a lot from the internal struggle 

of having to dig down deep in summoning 

the sheer determination, and stubborn 

discipline to train hard, even when things 

are not going my way. I find this tenacious 

mindset to be exceptionally valuable in all 

aspects of life. 

I have worked out after a heavy meal, 

when I have been sick with the flu, while 

fiercely hungry, with injuries, with a severe 

lack of sleep, in extreme heat or cold and 

in the midst of violent weather. I believe 

that doing what you have determined to 

do, no matter the physical and mental 

discomfort you may experience; is highly 

beneficial for the mind. Discomfort and 

inconvenience is no excuse for neglect. 

Outside influences do not determine my 

fitness level. The weatherman is not my 

personal trainer. The world is my gym — 

all of it — all the time. 

than what your responsibilities demand! 

Lives depend on your performance. 

Most of us do not carry around heavy 

equipment on our person, and it seems 

most people struggle with making time 

to exercise. Many people limit 

themselves by thinking they need to 

train at a special place (a gym or track 

usually) for a certain amount of time, in 

a certain way, using specific equipment 

in order to achieve their goals. 

Nonsense! It is not about where you 

train, when you train or what and whom 

you train with; it is about making time 

and doing what needs to be done. The 

most important thing is to be consistent 

and put forth significant effort in the 

pursuit of your goals. How bad do you 

want it? Assuming you really want it 

badly enough, you will ignore any excuse 

your desperate imagination pulls out of 

its hat and you will just do it — every 

single time. 

A little common sense goes a long way 

when you embrace this sort of mindset. 

A bit of sweat and grime is nothing to 

fear; nonetheless, I would not suggest 

training in a tuxedo or stilettos. Before 

you go outdoors, plan ahead and dress 

according to the weather. If you have an 

injury or are feeling ill, use your own 

judgment on whether or not you should 

exercise. Customize the workout based 

on what you think your body can and 

should handle at the time. There is a 

significant difference between physical 

discomfort and pain. One is a 

distracting inconvenience while the 

other is something that communicates 

to you the limits of what you can and 

cannot handle. Know the difference. 

Know your body. 

In conclusion, I would like you to 

rethink what you really need to do in 

order to reach your fitness goals. 

Challenge yourself to workout in 

unorthodox locations at inconvenient 

times with unconventional equipment! 

Whittle it down to the core. Eat, sleep 

and live according to your goals, but 

don’t make it more complicated than it 

I am of the opinion that firefighters, law 

enforcement personnel, military personnel 

and even paramedics need to train in full 

uniform, so you are required to do your 

job in full gear, so quit training with less 

should be. Maximize the results of your 

training by minimizing what does not 

directly bring you closer to your goals. 

Keep it simple, but productive. As Bruce 

Lee once said: “It's no the daily increase, 

but daily decrease. Hack away at the 

unessential." 


“IT’S NOT THE DAILY 

INCREASE, BUT DAILY 

DECREASE. HACK AWAY 

AT THE UNESSENTIAL.” 

Cindy the Cinder Block is great workout 

partner - she’s pretty rough and has a hard 

reputation, but she’s always punc-tual, fair 

and steadfast as ever! 

Starting position for decline pushups on a 

staircase guardrail. Anything above ankle 

height will do – the taller the tougher! 

At a little over 220 pounds, I can only 

hang on for about a second before the 

towel slips out of my grasp. It’s a work in 

progress! 

Think you can’t get an exhausting 

workout on a bar that’s below shoulder 

height? Think again! Also, do see that 

thick bar above me? That’ll hit your grip 

really hard. 

Bottom position for decline pushups. 

Keep your elbows tucked, muscles tight 

and body straight - don’t let yourself sag! 

I like using a piece of 2x4 to assist in 

piston and one-arm pull-up training while 

in uniform. Using it in this manner will 

develop your grip strength at the same 

time; specifically, your pinch grip. 

Doing stair sprints with absolute effort 

and with all this gear on is brutal. I usually 

do them at the end of my shift since it 

takes a few minutes to recover. 

I do this because I’m required to wear 

over twenty pounds of gear attached to my waist, 

a tightly fitted ballistic vest underneath my shirt 

and heavy safety-toe boots. 

Article by Phil Clark 

https://www.facebook.com/groups/convict.conditioning 

https://www.facebook.com/groups/grip.strength 


Why Clubwork? 

Boost Your Training With These Hardcore Basics 

There are many reasons to add clubwork to your exercise 

routine. Shoulder re/pre-hab seems to be the first answer that 

many club swingers cite. Other answers are: increased range of 

motion, or, they fit right into my kettlebell workout. Still 

others say that they enjoy the flow type of ‘katas’ that emulate 

elaborate sword techniques or doing a yoga session using a 

club. Whatever the reason, it’s all good. 

By now, almost everyone in the fitness game knows about the 

benefits of clubwork. Increased performance in other areas of 

training, or in the arena are sure signs that the clubs are doing 

their job. Some fitness enthusiasts train solely with clubwork, 

and while clubs alone won’t get you to enter a bodybuilding 

contest, they are a great addition to shape, define, and harden 

muscles. With the right programming they will aid a power 

lifter’s bench and deadlift, an Oly lifter’s speed, and sprinter’s 

performance. Fighters such as MMA and boxers have been 

using clubwork for years, after all it was the first battletraining 

tool. 

HUMBLE BEGINNINGS 

Beginning clubwork is exciting and frustrating 

simultaneously. The desire to copy the complex movements 

that so many YouTube videos show can drive a newbie into a 

tizzy. The first rule that must be adhered to; is learning the 

basics. This cannot be reiterated enough. From picking up 

and putting down the club to the basic swings, practicing 

correct form reduces injury! 

FIGHTERS SUCH AS MMA AND 

BOXERS HAVE BEEN USING 

CLUBWORK FOR YEARS, AFTER 

ALL IT WAS THE FIRST BATTLE- 

TRAINING TOOL 


INCREASED PERFORMANCE 

IN OTHER AREAS OF TRAINING 

OR IN THE ARENA ARE SURE 

SIGNS THAT THE CLUBS ARE 

DOING THEIR JOB. 

The front swing and squat are two 

important base movements. How many 

of you readers just thought, "what?" 

Clubwork can be used for legs too and 

this is where we’ll begin. 

The front swing. In clubwork, this is 

crucial to understand as it is for 

kettlebells. The front swing is important 

because that’s how the club will be raised 

to perform other exercises. Set the club 

on it’s top (or muzzle) with the handle 

and knob upward. With your upper-back 

flat and a neutral lower back (like a 

deadlift when the weight is above the 

knee), straddle the club so that it’s a bit to 

the rear, past the ankles and grab hold of 

the handle with arms long, elbows locked 

and then thrust the hips forward 

extending the torso and opening the 

knees, maintaining arm lock and a flat 

back. Force the club to travel up and 

outward bringing the muzzle to eye level. 

Remember the arms do not lift, they only 

act as a pendulum for the force generated 

by the hip thrust forward. The downward 

portion is the ‘braking’ to keep the club 

from hiking backward. As the club falls 

down, lean the torso forward like a hinge 

and slightly bend the knee, applying the 

brakes with glute and hamstring 

activation. Make sure that the club 

doesn’t travel any farther than 45˚ past 

the legs. Do not let the club hit the 

ground, as this can cause injury. This may 

require practice for some, but the benefits 

will be there. When you're done with the 

clubwork exercises, lower the club as 

described above, but instead of swinging 

it upward, use the slight momentum to let 

the club drift forward until it slows and 

gently place it on the floor just in front of 

your feet. It is now ‘parked’. Keep in 

mind that this is a posterior chain 

exercise so be sure to engage those 

muscles above all others. 

The clubwork squat can vary. The easiest 

way to learn it is by placing the club on 

your shoulder much like baseball players, 

when resting their bats. Using your front 

swing; swing the club upward with 

control and catch it upon the shoulder 

you wish it to ‘rest’ on. Now, perform a 

regular squat, torso upright, scapulae 

pressing downward, neutral lower back, 

weight loaded into the mid-foot and heel, 

descending the hips below the knee and 

keeping the shins as upright as possible. 

Then drive upward through the mid-foot 

and heels to the starting position. Keep 

the torso upright and stable and maintain 

that neutral lower back. As the squats 

become easier, the next step would be to 

hold the club upright with the elbows 

married to the ribs. This is the beginning 

of learning the front extended squat. 

Ultimately, the goal is extending the arms 

completely in front of the torso while 

squatting. 

These basics are a great place to start 

learning clubwork, practice them to get a 

solid foundation for future exercises. 

Article by Don Giafardino 

You can contact Don at: http://www.adexclub.com/ 

https://www.facebook.com/don.giafardino?fref=ts 

Page 32

HENKULES' UNCONVENTIONAL 

TRAINING EQUIPMENT 

HOW TO CONSTRUCT YOUR LOG BELL! 

EQUIPMENT: 

» Tree trunk 

» Wood SAW (you get a workout 

from using this!) 

» Marker Pen 

» Measuring tape 

» Hollow PVC pipe, 30-40mm 

diameter (use a hack SAW to 

cut the pipe to size) 

» Rope, to fit the diameter of the 

PVC pipe 

» Drill 

METHOD 

1) Saw from a trunk that has equal 

distribution into two equal parts, this is to 

ensure equal weight and thickness. Source 

the trunk preferably from a fallen one. 

2) Get your tape measure and mark half a 

metre along the length of the trunk. Now, 

depending on the weight you want; you will 

make a selection of the circumference and 

wood at your discretion. The circumference 

in the pictures of the log I have chosen is 1 

metre, and it's heavy! 

3) Cut the PVC pipe to length, this will be 

directly proportional to the size of both 

your hands side by side, this is going to be 

your handle. 

4) Obtain your rope. This needs to be less 

than the diameter of the PVC handle. Slide 

the PVC handle onto the rope. 

5) Mark in 15 cm from each end of the 

trunk, these are going to be the holes for 

feeding the rope through (the ‘anchors’ for 

the handle.) 

6) Obtain a wood drill-bit that is long 

enough to go through the whole trunk and 

slightly wider than the diameter of your 

rope. 

7) Drill all the way through the marked 

holes from each end. Double check that the 

marked holes were aligned to, and are 

central to each other and through, at the 

place where the handle should come. 

8) Blow the excess saw dust out and feed 

the rope through one of the holes, if its 

tricky add some oil or petroleum jelly so 

it slides through better (no pun intended). 

When you are at least .5 of a metre 

through; stop! Now slide the PVC handle 

on the remainder of the rope above and 

slide through the second hole. The length 

of the rope on the top (the part you lift) 

of the trunk needs to be at least .40cm 

to .50cm long each side with the 

PVC pipe aligned centrally. 

9) Underneath the trunk, the 

remaining rope at each point needs to 

be tied off. Do not cut the rope until 

both knots are tied, the PCV handle is 

central, and both lengths of rope to the 

handle above the trunk are equal. 

Now, there you have it, your own Log 

Bell. It's time to get to grips with a slice 

of hardcore nature! 


THE LOG BELL POWER-SNATCH: 

A QUICKIE! 

1) Grab the log bell with both hands by the 

PVC pipe in the center of the rope handle. 

2) Stand with your feet wide enough so 

that the log-bell fits between your legs. 

3) In an explosive move, pull the log bell 

over your head to the back of your 

shoulders. 

4) Then, explosively pull the log back 

overhead and swing it through your legs. 

5) Keep your back lax as you slow down the 

log and repeat the movement ten times. You 

do this exercise in four sets of ten reps. 


THE ALL-SEEING EYE 

ARE YOU TRAINED TO DEAL WITH A HOME INVASION? 

CAN YOU CONTROL YOUR BODY'S IMPULSES OR WOULD IT 

BECOME A BLUR? A MATTER OF LIFE OR DEATH! 

A PROVEN UNCONVENTIONAL APPROACH TO TRAINING 

THE EYE AND MIND TO DEAL WITH AN IMMINENT THREAT! 

Tactical Vision Part 1 

By Stephen R. Santangelo 

Vision has been a much-neglected aspect of everyday life, 

specifically, in tactical and survival scenarios. We have long 

taken it for granted; if we had visual dysfunction we would 

take a visit to the optometrist or ophthalmologist and our 

troubles would be over. Unfortunately, our troubles would 

not be over in a crisis scenario, where we rely heavily on 

our vision to respond instantaneously. For some of us, 

searching for, and inserting contact lenses or grabbing and 

putting on our glasses isn’t always an option and those few 

seconds can be the difference between life and death. 

DISADVANTAGES 

According to the Vision Council of America, approximately 

75% of adults use some sort of vision correction. About 

64%, roughly, 126 million wear eyeglasses. 11% or 36 

million wear contact lenses, either exclusively, or with 

glasses. Approximately 30% of Americans are near-sighted, 

difficulty seeing distance and 60% are far-sighted, which is 

difficulty seeing close objects, which is the critical zone 

during a life-threatening situation, such as a home invasion. 

Glaucoma affects 2.3 million Americans and with the rise of 

Type 2 diabetes in this country, we also see a sharp increase 

in diabetic retinopathy which has a negative impact on 4.5 

million people over the age of 40. 

The next eye disorder, which can drastically affect a critical 

response, is night blindness. Nyctalopia is the inability to see 

well in low light or night time. Up to 80% of life threatening 

scenarios occur in low light and between the hours of 6 P.M. 

and 6 A.M. when light is at its lowest, the majority of home 

invasions occur. 

The last common visual impairment is double vision or diplopia. 

This is where the individual sees two images of the same object. It 

can be a horizontal, vertical or diagonal displacement of a single 

image. Though common, data on the number of people who 

suffer from this is not known since it can come and go, be 

temporary, but can also be permanent. 

STARTING TACTICAL SURVIVAL, UNDERSTANDING 

THE STRUCTURE ! 

Understanding the physical structure of the eye is imperative 

for surviving visually adverse conditions. There are two ways 

the eyes see; one is center sharpness and peripheral vision and 

secondly, the ability to see colour. Though, more men than 

women are colour-blind, it has little impact (in most cases) on 

seeing, responding and executing your survival abilities with 

success. Center-sharpness is controlled by the cones and is 

concentrated in the center of the eye for diurnal vision. Rods 

are used for peripheral vision and are more functional at 


night (nocturnal). For this reason, you have a blind spot in the 

middle of your eye at night making it difficult to focus on specific 

points as opposed to large objects. 

THE THREAT RESPONSE 

My own interest in eye exercises and vision research came from 

my own experience over 40 years ago. We will examine why and 

how this influences our visual ability to perform the needed 

skills in an emergency. When you are placed in an 

uncomfortable environment it becomes hard to stay focused 

(visually) on a given object without the object jumping around, 

fluttering or going in and out of focus. There are 3 reasons for 

this. First, your brain perceives a threat. Adrenaline is released 

at a very high rate which negatively impacts the CNS (central 

nervous system) and secondly, your heart rate increases 

dramatically, causing you to have shortness of breath and lack of 

oxygen to the brain. Consequently, you lose the ability to 

perform detailed tasks and logical thinking. Third, you lose 

control of small muscular functions such as; eye control. If you 

lose the ability for your eyes to see clearly, it is due to the lack of 

muscular control. Your eyes must be exercised just like any 

muscle in order to perform properly. Exercising your eyes must 

be implemented into a survival fitness regimen. 

SPECIAL FORCES 

With over 35 years experience training elite athletes, first 

responders, military personnel, fire fighters, law enforcement, 

Special Forces and survival fitness for civilians, I have been able 

to incorporate my Tactical Vision exercise program as an 

integral part of their training regimen. The program is a three 

tier developmental system; novice, intermediate and advance. 

Each one of these categories has multiple applications which 

must be achieved before one takes their training to the next 

level. As with all training regimens, each training modality must 

be successfully executed before the next tier can be introduced. 

and still maintain control of the middle image. Keep 

progressing weekly until your arms are as far apart as 

possible, maintaining absolute perfect visual stability for 

every repetition. Repeat each level for 3 repetitions for 7 days. 

If you are unable to maintain control of the center image 

DO NOT progress to the next level. This particular 

exercise will improve your ability to move back and forth 

between your front sight (rifle, shotgun or pistol) and 

scan your environment for any additional threat without 

losing focus. 

SPECIAL VISION 

Let’s begin with the basic introductory exercise. First, you must 

remove your glasses or contact lenses. Secondly, hold your arms 

straight out from your body, shoulder-width apart, with your 

thumbs pointing up. Be sure to use a blank wall as a 

background. Do not use your computer screen as a background! 

Next, cross your eyes so you focus on a third thumb image 

which will appear in the middle of your left & right thumbs. 

Learn to hold this image steady and in sharp focus for 20 

seconds and rest for 40 seconds. This is one repetition. Repeat 

for 3 repetitions. Do these for 7 days with complete control. 

Phase 2 of this exercise is to gradually spread your arms apart 

In part 2, I will discuss more advance variations of this exercise so you can dominate, control, diffuse or eliminate your 

potential threat as well as how these exercises can improve your vision. 

Page 36



THE NEXT LEVEL 

In Part 1, I presented my background and how I developed my 

Tactical Vision program along with presenting a simple approach 

to better eye concentration and control during a crisis scenario. 

Along with this basic information, regarding how the body 

responds under stress, I provided an outline on a variety of 

common eye dysfunctions. In Part 2, I will take you to the next 

level with a variation of the first eye exercise. Once you have 

achieved the multi level progression of Exercise #1, you’re ready 

for the intermediate stage. 

REPLICATION 

With a complete understanding of Exercise #1: Phase 1 and 2, you 

can replicate this in low light conditions. Begin with just enough 

ambient light where it’s not a strain on your eyes to focus. Repeat 

all phases of Exercise #1. Next, you will lower the light so you are 

unable to distinguish colour; only shapes. Repeat the same phases 

as in Exercise #1. This is going to be very difficult for some. Be 

patient. Regardless, of how easy or difficult, it will take a long time 

to achieve your 3 repetitions for maximal time as described in 

Part 1. Part 1 protocol is as follows: hold the image steady and in 

sharp focus for 20 seconds and then rest for 40 seconds. This is 

one repetition. Repeat for 3 repetitions. Do these for 7 days with 

complete control. It is imperative you complete each phase with 

absolute control and efficiency before attempting to move to the 

next level. 

the cones and rods of the eye function. Center sharpness is 

controlled by the cones and is concentrated in the center of the 

eye for diurnal (day) vision. Rods are used for peripheral vision 

and are more functional at night (nocturnal). For this reason, you 

have a blind spot in the middle of your eye at night making it 

difficult to focus on specific points as opposed to large 

objects. Here’s where it becomes challenging. When you focus 

on the thumb you will use mostly the cones of the eyes because 

it’s close and it has a prominent shape. As soon as you change 

your depth of focus, to the red dot on the wall, your rods 

become the dominate factor. What you will be learning here is 

how to refocus; slightly to the left or slightly to the right of the 

laser in order to maintain visual control. You will find by 

using your peripheral vision; the red dot now becomes 

sharper, rather than a blurred spot or it can slightly appear as if 

there’s an overlap of two images. 

GETTING THE ADVANTAGE IN LOW LIGHT 

Exercise #3 is quite challenging. This will be performed in the 

same light conditions as your bedroom, at night, after all lights 

have been turned off. The use of a laser pointer is needed for 

this regimen. Hold your arm out with your thumb pointing 

up. Your thumb should be 12 inches from your nose. Aim the 

laser to a point on the wall which is at least 10 feet from you. 

Move your eyes from your thumb to the laser. You will notice 

you cannot focus directly on the red dot. This is due to how 

THE STRESS FACTOR, EXPLAINED 

Do not be surprised if you have a tendency to become stressed. 

This is your CNS (central nervous system) the PNS (peripheral 

nervous system) and the ANS (autonomic nervous system) 

struggling with the rapid and opposing changes which are 

occurring. Within your nervous systems, you have the 

sympathetic and para-sympathetic sensory components. These 

are opposing functions such as when the pupil dilates there is 

sympathetic stimulation. When the iris constricts there is 


parasympathetic stimulation. Simply stated, the SNS is the 

accelerator and PNS acts as the brake. The SNS is the 

primary driving force when in a life threatening situation 

or during emergencies, such as a car accident. The PNS is 

slower to react and does not require immediate functions. 

However, by performing these eye exercises you will train 

all aspects of your nervous system to function holistically 

in order to better prepare oneself when the moment 

demands execution. 

YOUR MISSION 

You have your family and those close to you to protect. Failing to 

prepare, is preparing you to fail. Don’t let this happen. 

In Tactical Vision, Part 3, I will discuss the importance of 

nutrition and its role in visual dominance and its effects on 

the nervous system, vision and hormonal time clock, which all 

work in unison. Remember, survival of the fittest is based on 

adaptability. Those who are capable of adapting to their 

environment the most efficiently are most likely to be the victor. 



NUTRition = FULL OPTIMISATION 

All physical development is based upon nutrition and exercise 

(depicted in Part 1 and Part 2). For optimum results there must be 

balance. A healthy body isn’t just about how you look. It’s how the 

body functions internally. 

Vitamins need to be ingested through whole food intake. This is 

how we’re meant to eat. These nutrients are in the “real” form and 

are easily metabolized for your body to use and do the job they’re 

designed to do. We’ve been told since childhood to be sure we get 

enough vitamins, especially, vitamin A for the eyes. This is very 

true to a certain point. Over recent years research has identified 

many antioxidants and minerals which play an integral part in the 

health of our eyes. Let’s begin with our food intake and what foods 

have the important nutrients for supporting our vision. 

EYE FUEL 

The first and most common antioxidant regarding vision is 

vitamin A/ beta-carotene. This comes from foods such as; orange, 

carrots, orange peppers, orange tomatoes, orange fruit as seen in 

melons and citrus, etc. You need to eat plenty of these every day. 

Rotate these foods each day so not to get bored “with the same old 

thing”. 

Second, is Xanthopyll, which comes from the yellow pigmented 

fruits and vegetables; such as yellow carrots, yellow and 

orange peppers, yellow watermelon, yellow tomatoes and all 

varieties of yellow vegetables as we find in the great range of 

yellow squash. Xanthopyll contains lutein and zexanthin. 

Lutein is heavily concentrated in the macula of our eye. This is 

our centre of sight located on the retina in the back of the eye. 

It has exceptional protecting capabilities against the blue rays of 

the light spectrum including ultraviolet rays, which are very 

damaging and can cause a variety of serious issues to our vision. 

Third, is lycopene. These are the red pigments found in tomatoes 

and in red fruit and vegetables such as watermelon. 

Fourth, is Anthocyanin, which are the purple and black 

antioxidants. My favorites are spirulina and chlorella. Go for 

the deepest colored fruits and vegetables you can find; deep purple 

heirloom tomatoes, plums, the skin of the egg plant, acai 

berries, goji berries and black grapes. 

Fifth, is Astaxanthin, which are the pink antioxidants. Best 

sources are salmon (wild caught, never farm-raised) and 

crustaceans such as crayfish, lobster, shrimp and crab. 

Each one of these powerfully nutrient dense foods has a 

positive effect on different parts of the eye. A classic example is 

with the xanthophylls caratenoids of which zeaxanthin and 

lutein are part of. Zeaxanthin provides health to the central 

part of the macula and lutein strengthens the peripheral 

retina. Though, all parts of the eye contain all antioxidants, specific 

ones play a more powerful role in different parts of the 

eye. Keep in mind all nutrients benefit, support and strengthen 

each other. 

JUICE UP 

At this time I have not found any supplement which will come 

close to the medicinal properties of whole foods. If you want a 

real power punch, juice your vegetables and fruits. It’s 

considerably easier to ingest a high percentage of these 

nutrients through juicing than it is to eat a large amount of food. 

Remember, preparing for yourself and your family is a lifestyle 

which needs to be taken seriously. Don’t overlook the 

importance of health from the inside out. 

Article by Stephen Santiago 

https://www.facebook.com/stephen.santangelo.75 

Page 38

Unconventional Athletes Issue 1

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