FLAG FAST BAS - High Octane Training

Transcription

UNCONVENTIONAL TRAINING AND EQUIPMENT
JUNE - JULY 2015
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, BREATH
RIGHT BREATH EASY!
FRONT
LEVER
ITS NOT ALL CORE!
GET YOUR
HUMAN
MAKE YOUR OWN
UNCONVENTIONAL
EQUIPMENT!
FLAG FAST
STAYING ON TOP, THE BASICS, FROM A SPECIAL FORCES POINT OF VIEW
CONTENTS
10
12
14
18
20
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!
JESSE NICASSIO
AN INTERVIEW WITH THE MASS SUIT MAN CEO
PREPARATION OF THE MIND AND BODY
FOR REAL LIFE COMBAT
BY LLOYD W SEAWRIGHT II
GETTING THE PERFECT FRONT LEVER FAST!!!
BY NIGEL JOHN
JAMES SMITH GETTING TO GRIPS WITH
KETTLE BELL 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! BASICS
THE ALL SEEING EYE
TACTICAL VISION PART 1, 2, 3
INTRODUCTION
ISSUE 1
UNCONVENTIONAL ATHLETES MAGAZINE
Published by Unconventionalathletes.com
Magazine
Editor
Nigel John
Assistant Editor
Henk Bakker
Contributors:
Jesse Nicassio
Lloyd W Seawright ii
James Smith
Will De Leon
Don Giafardino
Cover photo: Functional Calisthenics Athlete Will de Leon’
Phil Clark
Henk Bakker
Bas Rutten
Stephen Santiago
Nigel John
Welcome to the very first edition of unconventional athletes.com. Hey guys now your probably
thinking unconventional athletes, what the heck is
this mag, well The mag is designed for athletes and
people who think outside the box when it comes to
fitness training I mean times change we evolve for
example at one point everybody believed the earth
was flat not round and any body that objected was
belittled, turns out the minority were right! So I
invite you to have an open mind, ‘conventional ‘is
not always practical, this is the movement forward
for evolving your fitness and skills to a level that
is going to suit the future you’ll learn some very
cool skills and training methods you will have never heard of, on the flip side the world is becoming
a more volatile place and walking the streets in a
confident with a positive mind-set makes a predator less likely to be drawn to your negativity, due
to your posture, body language, pheromones from
your sweat. They can smell your fear!
Do you want quick results and the edge in your
game this is the place to come, evolve yourself to
be confident in the natural way. The magazine is
dedicated to bring you many years of practical
experience from experts in the unconventional
training community, the guys who write for the
mag are the backbone of knowledge, they have
not done a week long course in ‘unconventional’
training they have lived it breathed it practiced
and perfected its art for many years as Albert Einstein would say ‘All knowledge is experience’ lets
be honest Albert knew his stuff.
Now you’ve probably come here because your
bored of the gym, lifting weights paying lots of
money to get a body that is simply not functional,
sculpted, bad mind-set, your seeing dudes on You
Disclaimer:
Unconventional Athletes.com as an online publication/magazine and 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 about, debated,
or or are conversed either by writing or pictures/videos that represent the articles or any adverts present
in this magazine. Unconventional Athletes.com makes
no warranty, guarantee representation regarding the
use of the techniques, equipment/products, purchase
of services that are in the United Kingdom or elsewhere. It is mandatory that you discuss with a health
care professional your physical health before or if you
decide to try the techniques/exercises and equipment
featured and discussed both literally and visually in
this magazine. Unconventional Athletes.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 Unconventional Athletes.com or its partners,
contributors or anybody or products featured in this
online publication from any harm or injury that may
result from participation.
tube doing crazy but cool stuff YOU WANT TO
DO THAT! You want something different, something exceptional that is not only going to get
your body in good shape but your mind as well.
We will teach you to use nature, make your own
equipment explore alternative equipment that will
enhance yourself to a level you thought was impossible, train in all weathers, nature is an unconventional athletes greatest tool!
If you are an unconventional newbie, don’t worry
we are here to help!
Yes we don’t do things the ‘conventional’ way (that
wouldn’t be practical or fun!), we don’t spend hours
down the gym, home and nature is where its at, no
grunts from the big guys down the gym, no judgement just you your bodyweight and unconventional training equipment to give YOU the edge! The
world is changing fast and I for one know that being fit enough to protect ones family is now not an
option, it SHOULD be part of your routine! Learn
from the best in the Industry, add to your existing
skillset, and reap our knowledge to improve YOU!
Unconventional Athletes is growing fast, if you
feel you need advice or want to offer your knowledge and fit the criteria for writing in the magazine please contact us at [email protected], we will always be happy to help, if you
want to plug your unconventional training gym
let us know, we are here to further you not turn
our backs on you or give you incorrect training
methods, I expect those words ring true to quite
a few unconventional trainers, remember a leopard never changes its spots! Have a rad day folks
and enjoy the read and REMEMBER every days a
white belt day!
NIGEL JOHN
Founder and creator of Unconventional Athletes.com
Nigel has created this magazine to educate and
help people change the way they think about
fitness with a more pragmatic approach MAKING
UNCONVENTIONAL=FUNCTIONAL, with the
hope to make fitness a functional part of life not a
chore, he strongly believes in experience, everyone
who features in the magazine has been vetted for
their skill set, bringing together former Special forces,
calisthenics experts, Strength experts, Fighters,
Policemen, military vets all with their adapted
unconventional fitness training knowledge from
many years of experience not just a week long course
or paperwork, Unconventional Athletes gives you the
real deal. He has created his own system called high
octane training, which has developed over a number
of years designed to evolve your fitness levels in a very
short space of time on an elite level with multiple
applications. Nigel is very 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 is
also sponsored by Mass suit. Nigel runs the Facebook
page Unconventional Fitness Athletes, bringing
unconventional athletes all over the world together
giving their knowledge to those who want to get
involved in the community and for unconventional
athletes to get recognition for what they do. The
magazine is also dedicated to letting people
understand and gain an insight into unconventional
training equipment that works so you don’t get ripped
off or overcharged with gimmicks that your PT wants
to sell you! Don’t stay in the box, read on and reap the
knowledge, EVOLVE, the one eyed man is king in the
valley of the blind!
Anyone wishing to add ideas to the magazine
writes articles or advertises please contact Nigel
at [email protected]
CONTRIBUTORS
JESSE NICASSIO
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 20042007 also playing with the Indianapolis colts. Jesse is the inventor and CEO of the MAXIMUM
ATHLETIC SPORTS SUIT the MASS SUIT a full body resistance-training device.
Website: http://www.masssuit.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 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 also known as Henkules to his many fans and friends. Henk is sponsored by Schmitt Anchors
& Chain cables and is known to most as the king of unconventional object lifting and strength
training applying over 20 years of experience to his methods he 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 had different forms of training such as combat, endurance, and strength training. Henk’s job now is 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 Henks unconventional training tools
Facebook: Henkules home2gym https://www.facebook.com/groups/553936311344546/?fref=ts
www.unconventionalathletes.com
Page 6
CONTRIBUTORS
WILL DE LEON
Nationality: Dominican Republic
A former Skateboarder, former BMX freestyle rider, former Inline skater, former short distance 5k
to long distance runner up to the Marathon (26.2miles) and a former Weight lifter. Presently and
since 2013 he has practiced Calisthenics with a touch of Gymnastics called a “Street Work out.”
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 to the sport.’ I said to myself “That’s what I want to do!” and here I am!’ Wills progression
speak for itself in 8 weeks he was and still can execute a straddle planche and is progressing
at a rapid rate within the calisthenics community using his unconventional training methods.
Check Wills 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, an ever-evolving way to train and eat for optimum
results. Animal Ability method is using primitive, ancient and modern natural ways to enhance
health and fitness in contemporary times. James is a foundation of knowledge both Spiritually
and Physically, years of pragmatism have forged this mans 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 magazine columnist.
Website: http://www.Adexclub.com
Facebook: https://www.facebook.com/don.giafardino?fref=ts
Page 7
CONTRIBUTORS
Stephen R Santangelo
Stephen has been involved with the fitness industry since 1979 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 effectiveness 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 the 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, first responders and
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 participates in Old Time Strongman lifts where he currently
holds 7 national records in the Unites 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 ARMOURMENT http://www.starkarmamentcompany.com/firearms/
Facebook: https://www.facebook.com/lloyd.seawright?fref=ts
Page 8
CONTRIBUTORS
BAS RUTTEN
Nationality: DUTCH
Bas Rutten was born February 24th 1965 Tilburg, Netherlands, now residing in California, USA.
His tale of the tape: height 6’1” [186 cm]; weight 205 pounds [93 kg]. Fight record: 28 wins - 4
losses - 1 draw. 12 wins by KO, 13 by submission only 3 by DEC. didn’t lose in 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 Kyokushin karate awarded Master Jon Bluming, second-degree black belt in
Taekwondo, 2nd degree in Shin Tai Karate. His hybrid style incorporates equally stand up and
grappling aspects 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 for his
leaping split kicks 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 applying science
to his methodology, which would prove to save his life in a 4+ v’s 1 altercation. He is the founder
of High Octane Training extreme unconventional bodyweight training system, which would later
develop Extreme Restriction Training .ERT. Nigel John’s time in the Elite Royal Marines Commandos
prepared him for real life engagement and was a 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 optelic 2003.’The corps has certainly had a positive
impact on my life and has helped me to have a pragmatic approach to training’ Nigel Johns aim is to
turn conditioning into a martial art in its own right, make a mold and sculpt 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 and combining it with elements of Royal Marines
Commando physical training, science and pragmatism, created High octane training a combat effective
and universal art, universal in the sense it can be used in other non contact recreational sports AND
MILITARY TRAINING.
Website: http://www.highoctanetraining.co.uk
Facebook: https://www.facebook.com/highoctaneuk?
Twitter: https://twitter.com/highoctaneuk
Page 9
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
competition? Can’t afford to go to a gym? Look no further 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 farmer’s equipment. This
equipment is actually designed to work
with it outdoor, but you can also use
them for a great outdoor workout (a nice
pun). On most farms there is still alot of
heavy physical work, but alot of heavy
work has been replaced by agricultural
machinery. In earlier times more physical
activities were carried out on the farms,
which required more 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 main-
ly is replaced by machinery such as, the
yoke and the milk-keg. The tractor-tire is
a part of a vehicle, which has been specially developed for use in agriculture.
The Tractor mainly has taken over the
heavy farm work. I will use this tire for
my sledgehammer workout.
The Yoke Walk
In this exercise I use a really old wooden
yoke, that’s specially designed for heavyduty 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.
These farmers 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
You don’t see many people in the gym
doing the yoke walk, mostly it is because
of lack of space or because 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,
Page 10
if the weight then also goes back and
forth, then your spine has to work harder
by the extreme load of the yoke. Also the
core muscles and hips have to work hard
to stabilize the weight.
Starting with the yoke walk.
You are going to be under the yoke, the
yoke is resting on the shoulders, and
your legs are slightly bent and your
back is 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 weights so that the weights
remain stable.
This exercise requires a lot of your
strength and endurance. While you’re
walking, all your muscles have to work
hard to stabilize your whole body. I
only use this exercise to walk a certain
distance, unlike the strongest man
contest, where you have to walk a certain
distance in a very sharp time to beat your
opponents.
The farmers walk.
The farmer’s walk is able to challenge
your grip, back and all the primary
muscles of your lower body. Just like
the yoke walk requires the farmers
walk enough space to make a certain
distance, therefor this exercise is often
done outside. I hold a heavy Milk-keg
(132 pounds) in each hand and stand
with perfect posture, then I just walk
a distance until my forearms burning
and I am no longer able to hold the
weights. This is especially hard on the
grip strength, trapezius and endurance.
Farmers have traditionally done this
exercise, if you’ve done this exercise a
few times; you get a lot of respect for
these farmers.
Milk-keg lifting.
A milk-keg is a training tool whose centre
of gravity is unpredictable and lying away
from the athlete. The sand-filled MilkKeg is a lot of weight and controlling
it, is one of the main challenges during
lifting. This unconventional object and
odd shape, force you to respond to the
unpredictable gravity of the milk-keg.
Start with the Milk-keg lift.
Before you start, make sure you are
standing on a solid surface. You stand
shoulder width, with your feet towards
the Milk-keg. You sink into the squat
position with straight arms, with one
hand you grab a handle and with your
other hand to grab the bottom of the
milk-keg. Then pull the milk-keg toward
your chest, you’re bent over and your
back is straight. Then you let the milkkeg resting on your thighs, you pull the
milk-keg, while you’re going to stand up
straight, to your chest. From your chest,
you push-press the milk-keg above your
head, hold on for a second. From this
position you are going in reverse order
back until the milk-keg is back on the
ground. This is one repetition; in total
you do four sets of four reps.
Sledgehammer tractor-tire workout.
To start these exercise, you need a solid
sledgehammer with a long handle,
myself I use a sledgehammer of 12
pounds, for people who are not yet
accustomed to this kind exercises, I
recommend a lighter sledgehammer. It is
not recommended, with these exercises,
to strike with your hammer on surfaces
such as concrete. Surfaces such as grass
or sand could, but that is not common.
The most common is a tire or a smaller
size tractor tire, a tire is made of rubber
and therefore 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 at a junkyard,
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 a half-meter away from it.
If you’re swinging from your right side,
your left foot should be closer to the tire.
How to hold the sledgehammer. Your
left hand should be at the bottom of
the handle, and your right hand should
be choking 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.
You move yourself to the other side
of the tire, grip the sledgehammer
with both hands at the bottom of the
shaft and stand a bit further back from
the tire. 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 five to ten minutes.
You go up to your maximum, until you
feel your strength and energy flowing
out of your body. Stop if you don’t control
the exercise anymore, 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
Page 11
WILL DE LEON,
THE HUMAN FLAG A
PRACTICAL APPROACH!
The Human Flag
Getting down to the basics
Muscles used in the Human Flag include the back, shoulders, triceps, biceps,
forearms, wrists, abdominals, glute’s 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, palm on the pole
and fingers around the pole but 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 good 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
and 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 as to get a
slight arch in the back, check that your
body is in line with the pole, and now
use your core muscles/oblique’s and leg
strength and kick your feet up one at a
time. First kick with the leg furthest
from the pole and follow through with
the other leg, but quickly bring 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 slowly 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 and look at your feet and 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, and use 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
very hard (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, tighten up your glutes
and legs. Tighten your shoulders, lats,
rhomboids, triceps, forearms and grip
strength 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
times, elbows bent inwards (not chicken
winging) head leading slightly forwards.
Train this on the same days as the
Handstand hold.
Exercise: Pull-ups
Execution: Hands shoulder width apart,
full lock on the arms, chin must go above
the bar, overhand grip. Moderate speed
up and on the negative decent, this will
ensure a full range of motion!
Pull Ups
Sets: 6-10
Reps: 10-12
Rest: 2.5-3 minutes
Method 1
Sets: 4-6
Reps: 8-12
Rest: 2.5-3 minutes
A QUICK GUIDE ON HOW TO
ROCK THE HUMAN FLAG
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: Hands in a wide stance,
handstand to the wall hold the position
then begin your decent slowly, the wide
stance is to engage the chest and back
more so, not limiting to the triceps
and shoulder. The engagement of the
triceps becomes more apparent on the
push back up. Legs full extension at all
Exercise 3: Handstand hold
Execution: Once in the handstand
position, Use your wrists to counter
balance, head slightly forward, elbows
in, hands shoulder width apart, feet
pointed, straighten the back engage the
core, 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 Will can help, hit him up at,
https://www.youtube.com/channel/UCH9iXMBLe0e1Ty_N1Cxb-0w
Page 13
THE ULTIMATE UNCONVENTIONAL
TRAINING TOOL, INTRODUCING THE MASS SUIT
INTERVIEW WITH THE
MASS SUIT MAN CEO
JESSE
NICASSIO
What drives you?
As an athlete I always wanted more. I wanted to be the best, to
be the fastest, to 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 the
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, one
would assume, would give you a multitude of experience’s of
which you can apply to unconventional methods/ equipment?
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 can 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
‘YEAR’S LATER, FIGHTERS FROM ALL OF THE WORLD
USE MASS SUIT THE LIKES OF THIAGO ALVES, BIGFOOT,
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 smart. I was blown away because I come from a
new generation of training where we utilized everything that is
new to 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 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?
Year’s later, fighters from all of the world use MASS Suit the likes
of Thiago Alves, Bigfoot, 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 for me is giving people the edge in their sport.
Helping them improve in performance levels where they have
struggled. Giving people who struggle with autism and cancer
a second chance or a prolonged life makes me very 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 just doesn’t help enhance muscles but it also
empowers the mind. You see the look in the athlete’s eyes when
he puts it on to go beast mode in his 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
Page 15
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 in the offset.
The basics of becoming an effective operator
I believe “operational/functional “fitness are 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 7Ps of you: ‘Proper Planning and
Preparation Prevents Piss Poor Performance!’ Those
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 are 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 non-essentials
out of the plan. There already exist
enough brainwork in an operation
or fitness task 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 the best suited at
these levels. Operational
fitness is more organic, it is
alive! It mirrors what you
Page 18
PROPER PLANNING AND
PREPARATION PREVENTS
PISS 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 a operational environment.
FITNESS
I believe the simplicity of the bodyweight
exercise platform to be 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 in many
variations.
2) Supplemental adjuncts to fortify
these platforms can be rucksacks, sand
bags, kettle bells and suspension line
apparatus.
By combining the two disciplines you have
an almost limitless range of exercises to
insure variety and muscle stimuli.
You will want to build up to and
challenge yourself leading up to the
operation/task. Approach the training in
phases to insure a healthy progression
and good recovery before the actual
operation/event. You will need that drive
for GAME DAY!!
The use of nature and everyday
obstacles!
Hills and stairwells are killer add on’s.
The combination of all these tools and
implements can effectively simulate real
world operation/task.
Mindset
Keep a positive mindset, a “Warrior”
mindset. This is a mindset void of ego,
fear and self-pity. Use visualization
of winning and accomplishing your
operation/task. Seeing in your minds
eye will further your ability to achieve
the goal.
Breathing
BREATH! Cleansing energizing breaths
throughout you training and 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.
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 Ops will help with recovery.
Good luck! Train hard!...PAYS TO BE A WINNER.
Article by LLOYD W SEAWRIGHT II
Facebook: https://www.facebook.com/lloyd.seawright?fref=ts
Page 19
GETTING THE PERFECT
FRONT LEVER FAST!!!
NIGEL JOHN TAKES US THROUGH HIS METHODOLOGY TO GET THAT LEVER!
Man 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, the first one
I tried was dropping in with two legs, fail,
then one leg tucked, yep failed, I found
that I had to go back to basics, because
the little gaps in strength were not there
I would use the wrong muscle group to
compensate i.e. my Bicep more so then
my Triceps, this error would prevent me
from fully pronating my shoulder blades
and give me that sunk bum lever, my core
was not engaging and aliening correctly!
Having figured out myself what was
going wrong I devised a strategic
method and guess what it worked! It
took me little over 4 weeks to get the
front lever using the method that 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 your probably thinking, the
dude just mentioned he was using his
bicep more so then his triceps? Why not
do dips? The pull up will yes work your
bicep on the pull, consider that a bonus!
However on the leaning back return slow
down the negative rep and pronate the
shoulders! Training the Triceps dip will
not train your motor unit (the part that
remembers often referred to as muscle
memory!) it’s the wrong position for the
body with regards to a front lever. I also
add weight for this starting at 22lbs then
up to 32lbs, if I find my technique/form is
suffering I drop back down to 22lbs, my
reasons for this are simply to shock my
body to adapt quickly recruiting correct
muscle groups rapidly!
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.On your negative rep re-align your
head so it is in line with your spine not
looking/tilting up, slowly lean back as
far as you can go (it won’t be much at
the moment) then begin your decent
a 1/3 of the speed of the pull up, 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, lean 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 assisting little muscle groups
that complete some of the gap.
Equipment:
Pull up bar
Method:
1.Hands shoulder width apart, grab the
bar firmly with both hands
2.Keep your arms fully locked out, turn
upside down so your head is now
facing the floor lock your body and
legs out
3.From this position bring your knees
up to your chest, now extend your
legs out so your knees are in line with
your hips.
4.Slowly lean back arms straight, head
in line with the spine, push down
and away from the bar, protract your
shoulder blades your core will engage
naturally, 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
Page 21
JAMES SMITH GETTING TO GRIPS
WITH KETTLE BELL TRAINING
UNCONVENTIONAL for FUNCTIONAL
Yep we see guys and Gals lifting these glorious Hunks of Oddly shaped
metal, yep the pictures look cool the model looks great; does the wrapper collaborate with the INTERNAL MECHANISUM? Both would be
great right?
SCULPTED WITH BULLET PROOF STRENGTH
AND A SUPERIOR CARDIOVASCULAR SYSTEM
FUNCTIONALITY AT ITS FINEST!
KET TLE BELL 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 kettle bells, but don’t worry you can
substitute with dumbbells; kettle bells 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 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!
UNDUE HASTE MAKES WASTE!
What I will describe is a workout unto itself, you can chose to do a FEW
other things, but make sure it is a FEW!
Using two pairs of kettle bells a fairly heavy pair and a medium pair
allows you to use a 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 kettle bells 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 Farmers 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
Page 22
THE COMPLEX CONSISTS OF FOUR ROUNDS.
1.FARMERS WALK x30 yards
2.OVERHEAD Carry 25 yards
3.RACK WALK/CARRY x 25 yards
4.FARMER’S WALK x 25 yards
5.CROSS CARRY 1-KB RACK AND 1-KB OVERHEAD x 25 yards
each = one KB in rack position & the other overhead.
6.CROSS CARRY 1-KB SUITCASE AND 1-KB RACK x 25 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 x
25 yards each = KB in suitcase goes overhead & rack KB
moves to suitcase position
8.WAITER’S WALK x 25 yards each = just one KB overhead
while other arm is resting.
9.RACK WALK/CARRY x 25 yards each = single KB in rack
position while other arm rests.
10.SUITCASE CARRY x 25 yards each = carrying a single KB
like a suitcase.
11. FARMER’S WALK x 25 THEN back = grab other KB & take
to the other set of KBs
Shake out my arms and repeat the whole process for a second
(2nd) round with the medium weight kettle bells.
This allows enough time for me to recover actively so that I
am able to use the heavy kettle bells for the third (3rd) round.
My forth (4th) round is performed with the medium kettle bells
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 kettle
bells down it is definitely a very active rest.
There you have it a simple, but far from easy Kettle bell 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!’
Page 23
BAS RUTTEN
THE O2 TRAINER
DO YOU WANT A STRONGER RESPIRATORY SYSTEM?
RAPID ENHANCEMENT IN YOUR FUNCTIONAL FITNESS
WHEATHER YOU ARE A NOVICE OR PROFESSIONAL ATHLETE? IF YOUR NOT AN ATHLETE BUT WANT STRONGER
MORE EFFCIENT LUNGS, READ ON!
ENTER BAS RUTTEN, THE O2 TRAINER, a respiratory fitness tool with
very practical applications.
Bas what made you invent the o2 Trainer, how did you come up with
the idea?
As a kid I had severe asthma attacks and a horrible skin disease, eczema, 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.
Anyway, I also 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, I it felt like I had more air?
It really intrigued me, why was this? Was it the medication I took? What?
I had no clue until I paid a visit at 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 TO the lungs, and BOOM, the “light bulb” went on in my head.
“Wait a minute, my lungs have to pull air through that infected area for
a week, so I am actually training my lungs to become stronger. Then
with the infection gone they are better than they were before so why
don’t I come up with something that controls the air intake?
And the idea was born. I told all my buddies about the idea, everybody
liked it, I moved to America many years later and that same conversation came up many times here 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?
So I started doing a patent search and found out it was free since the
o2trainer only controls the air IN-take, other devices out there control
both ways (air IN and OUT), which now is proven to have almost no
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 use a much larger part of you inspiratowww.unconventionalathletes.com
Page 24
ry system than when you control the air
OUT as well, since you can’t completely
exhale, especially when you are getting
tired and need air fast.
Bas, Asthma has payed a big part in your
life can you tell us has the O2 Trainer
helped in anyway?
I have used an inhaler for my asthma even in the dressing room before
all my fights, or when I would sneeze
three times hard, I needed 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 and do not have to use an
inhaler anymore.
My friends who had asthma, do not have
asthma anymore, same as with 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 exhale you do that through both
sides so you have almost no resistance.
So how do you calibrate yourself to get
the best results?
Now, 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 out what your
“beginners cap” will be.
But lets 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, only than, it’s
time for you to go to cap number 2.
Because once you feel you get the same
air that means that your lungs are stronger now and can pull the same amount
of air in as they did before the o2trainer.
So then you start training with cap number 2, and only when you feel it becomes
fairly easy again, it’s time to go to cap
umber 3, etc, etc.
It works very simple; when you inhale one
side will close off so that forces you to
breathe in through the other side. That
other side come with 15 different “caps”,
those caps have holes in them going from
15mm all the way down to 1mm.
So it’s a progressive approach?
Baby steps is important, you want to give
your brain and body all the air it needs,
I understand that some off us are crazy
and want to push ourselves all the time,
but it’s really not nessacary, trust me,
“slowly and steady” wins the race here.
That’s why many Olympic athletes don’t
train at high altitude 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
build 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 is 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 the treadmill machine at
9 Mph, lets see if you breathe in only
through your nose after that.
Meaning, EVERY person when they are
getting tired will breathe in through
Page 25
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 for about
17,000 till 23,000 times a day?
Man, that would suck for all those athletes like
a George St-Pierre who swims 4 days a week
an hour for his conditioning, so you think that
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, their mouths will
open as well.
So no worries there, you will be fine!
Can you just explain the very basics of respiratory mechanics?
Breathing is done with your diaphragm and intercostal muscles (muscles between your ribs).
When you are in rest, your lungs move the air
in and out, but once you start training, your diaphragm and intercostal muscles start doing it
for the lungs.
There is space between the body and the lungs,
and when you inhale it creates 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 so much faster, you have now created a
very efficient vaccum.
My friend works at LAPD SWAT, he ran with
the o2trainer and the next day without. He
wrote to me: “I know this is impossible, but I
felt much better the next day when I did my
run, I KNEW it couldn’t be from training with
the o2trainer only one time but than I realized
that they o2trainer made me breathe the correct way, it forces me to use my diaphragm and
it remembered the day before, that had to be
the explanation”
And this I also told people for a long time,
many asthma patients (and regular people as
well) breathe incorrect, 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 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 is 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/incredible-results-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. Unknown to me at the time,
I avoided 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 postworkout 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
Page 27
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 strengths
are 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 opening the stuck lid of a pickle jar.
can do a one-legged squat (a pistol)?
Many people can do a regular pushup,
but how many can do a one-arm 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.
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.
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.
In fact, 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.
For example, many people can do a normal butt-to-heel squat, but how many
Nowadays, I tend to train more when I am
on duty as a police officer than when I am
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
in the luxury of my own home. 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.
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
oddly shaped 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 alot 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.
I am of the opinion that firefighters, law
enforcement personnel, military personnel and even paramedics need to train in
full uniform. You are required to do your
job in full gear, so quit training with less
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 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,
Page 29
“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 punctual, 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 through my grasp. It’s a work
in progress!
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.
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.
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
Page 30
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 kettle bell 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 battle-training 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
BOXERS HAVE
CLUBWORK FOR
ALL IT WAS THE
TRAINING TOOL
AS MMA AND
BEEN USING
YEARS, AFTER
FIRST BATTLE-
Page 31
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 2 important base movements. How many of you
readers just thought what? Clubwork
can be used for legs 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, 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, arms long, elbows locked then
thrust the hips forward extending the
torso and opening the knees, maintaining arm lock and flat back, forcing 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 of 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 making sure that the
club doesn’t travel any farther than 45˚
past the legs. Do not let the club hit the
ground, this can cause injury. This may
require practice for some, but the benefits will be there. When completed with
most all 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 and not squat - yet.
The clubwork squat can vary. The easiest way to learn it is by placing the club
on your shoulder much like baseball
players 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 low back,
weight loaded into the mid foot and
heel descending the hips below the
knee 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( get a workout
from using this)
»» Marker Pen
»» Measuring tape
»» Hollow Pvc pipe, 30-40 mm
diameter(use a hack SAW to cut
through the pvc for size)
»» Rope, to fit the diameter of
the pvc pipe
»» Drill
METHOD
1) SAW from a trunk that has an equal
distribution into two equal parts, this is to
ensure equal weight and thickness, source
the trunk preferbly from a fallen one.
2) Get your tape measure and mark half
a metre along the length of the trunk,
depending on the weight you want will
make selection of the circumference and
wood at your descretion. The circumference in the pictures of the log I have
choosen is 1 metre and 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 petrolium jelly so
it slides through better(no pun intended). When you are at least .5 of a meters
through stop. Now slide the pvc handle
on the remeinder of the rope above
and slide through the second hole. The
length of the rope on the top lifting part
of the trunk needs to be at least .40 cm
to .50cm long each side with the pvc
pipe aligned centraly.
9) Underneith the trunk the remaining
rope at each point needs to be tied off,do not cut the rope until both knots are
tied, the pvc handle is central and both
lengths of rope to the handle above the
trunk are equal.
10) There you have it your own Log bell,
now its time to get to grips with aslice of
hardcoore nature!
Page 33
THE LOG - BELL POWER- SNATCH
A QUICKIE!
1) Grab the log-bell with both hands, on
the PVC pipe in the center, of the rope
handle.
2) Put your feet wide enough so that the
log-bell fits between your legs.
3) In an explosive move, pull the logbell over your head to the back of your
shoulders.
4) Then explosively pull the log overhead
back and swing it through your legs. 5)
Keep your back flat as you slow down the
log and repeat the movement ten times.
You do this exercise in four sets of ten reps.
Page 34
THE ALL SEEING EYE
ARE YOU TRAINED TO DEAL WITH A HOME INVASION?
CAN YOU CONTROL YOUR BODYS IMPULSE’S 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 IMMENENT 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 have 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 as 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, 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 or can 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 color. Though, more men than
women are colored 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
Page 35
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 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 function 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.
apart 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 scanning your
environment for any additional threat without losing focus.
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.
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
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
Tactical
Vision
Part
2
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 color; 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 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.
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 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 how 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.
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 to the rapid and
opposing changes which are occurring. Within your
nervous systems, you have the sympathetic and parasympathetic sensory components. These are opposing
functions such as when the pupil dilates there is symPage 37
pathetic 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
your 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 fitness is based on adaptability. Those who are capable of adapting to their environment
the most efficiently are most likely to be the victor.
Tactical
Vision
Part
3
NUTRCIAN = FULL OPTIMIZATION
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 anti oxidants 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 anti oxidant 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 center 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 anti
oxidants. 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 anti oxidants. 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 anti oxidants, 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 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

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