Fitness - Unconventional Athletes Magazine

Transcription

UNCONVENTIONAL EQUIPMENT CONSTRUCTION
Issue 03 - NOVEMBER/DECEMBER EDITION 2015
MASTER THE
MUSCLE UP!
KETTLEBELL
SPORT
PREPERATION
TURN HOUSEHOLD
CHORES INTO A FULL
BODY WORKOUT!
Fitness
for Film Prep
A STUNT MANS
PERSPECTIVE!
LEARN THE
BACKFLIP
Samer Delgado
PRO BAR ATHLETE
LAYS IT DOWN
UNCONVENTIONAL
SPRINT SCIENCE
PART 2!
DITCHING DRINK FOR UNCONVENTIONAL TRAINING AN INSPIRATIONAL STORY ON HOW THIS CHANGE SAVED LIFE!
www.unconventionalathletes.com
CONTENTS
12
15
18
22
24
27
30
33
38
42
44
CHALLENGED FOR TIME WITH CHORES?
Turn your admin into a Full body workout
MUSCLE UP MAYHEM
LEARN TO MASTER THE MUSCLE UP!
Sprinting.
Unconventional to Conventional
PART 2
USE PHYSICS FOR EFFCIENCY!
Understand the Kettle bell dynamics, unconventional
preparations and execution of performance with precision
BE INSPIRED
DITCHING ALCOHOL FOR UNCONVENTIONAL
Fitness for Film Prep
UNCONVENTIONAL AND UNORTHADOX
The Backflip
Preparation for Perfection!
UTILIZE FEAR!
Regain your lost Mechanism, awareness and COMATOSED
ancestral skills,TREE CLIMBING!!!
THE LUMBERJACK’S WORKOUT
A CELEBRATION OF STRENGTH!
PULL FOR PERFECTION
A PRACTICAL APPLICATION AND INTRODUCTION OF
UNCONVENTIONAL EQUIPMENT THAT WILL GIVE YOU THE IRON GRIP
Henkules unconventional Construction!
How to construct a Lumber-log.
Page 4
introduction
ISSUE 3
UNCONVENTIONAL ATHLETES MAGAZINE
NOVEMBER/DECEMBER EDITION 2015
Editor
Nigel John
Chief Assistant Editor
Henk Bakker
Contributors:
Jeff Bankens
Brittany Van
Schravendijk
Mark J cunanan
Lance Brazil
Samer Delgado
Mark Smith
Bryan Zurek
Stephen Santangelo
Henk Bakker
James Smith
COVER ATHLETE: Henk Bakker
Published by Unconventionalathletes.com
INQUIRES: [email protected]
Mobile: +447709045111
Facebook: https://www.facebook.com/
UnconventionalAthletes/?fref=ts
Disclaimer:
Unconventional Athletes.com ltd 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 are conversed either
by writing or pictures/videos that represent the articles or
any adverts present in this magazine. Unconventional Athletes.com ltd 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 ltd 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.
Welcome to the NOVEMBER/DECEMBER 2015
EDITION of UnconventionalAthletes.com
Learn how to prepare and do a backflip correctly and safely under the guidance of a
Pro Bar Athlete and Calisthenics competitor.
We’ve got Unconventional Object lifting for
strength and stamina! Thinking of becoming a stunt man? Learn the basic prep! You’ll
also see familiar faces in this issue and future issues from original contributors we
always like to give respect back to the community by ensuring everyone who is featured in the magazine gets to be a life long
contributor! You’ll also get to grips with
doing a clean Muscle-up! Also a big announcement Unconventional Athletes.Com
is now a LTD COMPANY! Enjoy the read!
What is Unconventional Athletes.Com?
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!
Pragmatism!
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.
Bored with conventional? Read on!
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 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!
Everyone is welcome!
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!
CONTACT
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!
Page 5
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]
Page 6
Page 7
CONTRIBUTORS
JEFF ‘T REX’ BANKENS
NATIONALITY: AMERICAN
Jeff “T-Rex” Bankens is a minister & performing strongman. His love of weightlifting began when he was
a toddler, watching The Incredible Hulk smash his way through American television. “T-Rex” began lifting
weights as a high school freshman, & over 2 decades later, he is STILL putting heavy things overhead. Over
10 years ago, his life was forever changed when he discovered “Dinosaur Training” & the ways of the old
time strongmen.
Today, “T-Rex” uses his talents as an entertainer & speaker to motivate, encourage, & transform the lives of
those he speaks to. “T-Rex” is available to speak & perform at schools, church’s, corporate events, & homes
for troubled youth.
https://sites.google.com/site/trexpowerevents/
FACEBOOK: https://www.facebook.com/TRex.Jeff.Bankens
WEBSITE: https://sites.google.com/site/trexpowerevents/
YOU TUBE: https://www.youtube.com/user/MrJbanken01
TWITTER: https://twitter.com/TRex4JC
INSTAGRAM: http://www.enjoygram.com/jefftrexbankens
MARK J CUNANAN
Mark is a former bboy from 1992 to 2003. In the summer of 2003 he gave up bboying to live
for God. After completing a Bachelor’s of Science in Physics in December 2003, he went to complete a
Bachelor’s of Religious Education from January 2004 to May 2007. In July 2007 he gave his life to work for
the Lord in the Christian school, Faithful Ambassadors Bible Baptist Academy, at his church, Bible Baptist
Church. Mark is the master at muscle ups; he is able to complete 20 CLEAN muscle-ups consecutively
with no rest.
Facebook: https://www.facebook.com/markjoanna.cunanan?fref=ts
YouTube: https://www.youtube.com/channel/UCyXrSeRXZ1J9r8WUyT6xDLQ
HENK BAKKER
Nationality: DUTCH
Henk Bakker - Alias Henkules - Works at the Department of Justice, he has worked there for
a couple of years in a Special Response Team, to ensure safety against dangerous detainees. Henk had
different forms of training such as combat, endurance and strength training. Henks job now is activity
leader and fitness instructor in a detention center . He has over twenty five years experience in strength
training. Henk is also a Fitness trainer and a bootcamp-instructor. Henks mission is to motivate and inspire
people who want to train in an unconventional way. Henk can be found on facebook under the name Henk
Bakker. And on the Facebook page Henkules Home2Gym and You tube under the name Henkules Bakker.
Most of the unconventional training tools are made by Himself.
Website http://unconventional-training.nl
Facebook: https://www.facebook.com/groups/553936311344546/?fref=ts
Page 8
CONTRIBUTORS
Stephen R Santangelo
Nationality: American
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 35 national records in the
Unites States All-round Strength Association.
• Cross Fit Certified
• Biathlon Certified
• Personal Trainer Certified under Jack LaLanne in 1979
• Certified Olympic Weightlifting Coach
• Level 1 Track & Field Coach
• Certified Resistance Band Instructor
• United States Biathlon Association
Facebook http://www.facebook.com/stephen.santangelo.75
•
•
•
•
•
•
United States Snowshoe Association
United States All-Round Strength Association
International All-Round Strength Association
United States Archery Biathlon
Bachelor of Science UCLA 1974
Post Graduate USC 1976
LANCE BRAZIL
Lance Brazil, has studied traditional Chinese Martial Arts since 1999. He teaches and practices Northern
Shaolin and Tai Chi Praying Mantis in Las Vegas, NV. He is also an avid Ninja Warrior (Sasuke) practitioner.
He currently holds a StrongFirst lvl 1 Kettlebell Certification, W.I.T.S. (world instructor training school)
and an Onnit Level 1 certification. Lance is Constantly perusing proficiency to help him and others. He is
fortunate to have great Teachers in his life, which have been a valuable contribution to his skill set. Previously Lance was a My Mad Methods Magazine Content Contributor, but is now contributing for ONNIT.
Also known for his Stunt Actor work in Nightwing the series on YouTube, portraying character Deathstroke
and the Terminator. Among other stunt work projects he works on with his stunt team in Las Vegas are his
affiliates the Arhat Orphan Brotherhood.
You can check out some of his work here:
Deathstroke – Episode 1: https://www.youtube.com/watch?v=o297A1wmys0
Super Smash Bros: Marth vs. Link (Live Action) https://www.youtube.com/watch?v=y4luATjv_P0
YOU TUBE CHANNEL: https://www.youtube.com/user/IronLohanKettlebells
FACEBOOK: https://www.facebook.com/lance.brazil?fref=ts
Page 9
CONTRIBUTORS
BRIT TANY VAN SCHRAVENDIJK
Nationality: DUTCH AMERICAN
Brittany has been competing in Kettlebell Sport since October 2011. She learned how to lift kettlebells at
one of the top Kettlebell Sport gyms in the United States, Ice Chamber, which has produced seven female
Master of Sport lifters to date (Brittany is the most recent one).
Brittany is the Head Coach of Kettlebell Sport at KOR Strength and Conditioning in San Diego, California.
She has travelled all over the U.S. to teach Kettlebell Sport workshops.
List of accomplishments:
• Youngest American female Master of Sport
• National Record Holder in 24kg Biathlon,
63kg weight class, 210 points
• North American Record Holder in 2x16kg
Long Cycle, absolute, 95 repetitions
• National Champion in 24kg Snatch, 63kg
weight class, 92 repetitions
• Master of Sport, 24kg Snatch, 63kg weight
class, 92 repetitions
• Master of Sport, 24kg Long Cycle, 63kg
• Silver medalist in 16kg Snatch at the IUKL
World Championships, Junior category, 63kg
WEBSITE: http://www.kbfitbritt.com/
FACEBOOK: http://www.facebook.com/kbfitbritt
TWITTER:: www.twitter.com/brittanyvans
INSTAGRAM: http://www.instagram.com/kbfitbritt
YOU TUBE: http://www.youtube.com/brittanyvanschravendijk
SAMER DELGADO
Is a 29 year old Personal Trainer and Professional Bar Athlete from Groton, CT. He has over 5 years of
experience in the fitness industry and as a personal trainer. He became a personal trainer after
realizing that he had a passion for fitness and a natural at teaching and educating others in all
aspects of life. I Live and Love this lifestyle and I’ve been told that passion shines through. Samers
Motto has always been “If it doesn’t challenge you. It doesn’t change you” because nothing in this
world worth having comes easy. It takes hard work and determination and the ability to have endure
some hardship in order to achieve greatness!
[email protected] | instagram.com/FitnessBlazt | facebook.com/FitnessBlazt
YouTube.com/Blazt187u
BRYAN ZUREK
Nationality: AMERICAN
Bryan Zurek is a family man, married for 25 years and has 3 daughters and a pitbull. Having no fitness
background whatsoever Bryan was able to gather functional strength from his job of 23 years, working
12 hours a day shifting Odd shaped objects that would have excessive weight under stringent time sets!
Bryan was an alcoholic but turned his life around with applying his inherent and practical strength to unconventional training in his own words ‘it saved his life’ he no longer relies on alcohol and is moving forward with his skillset in the unconventional training community. Bryan runs an unconventional strength
fitness group on Facebook called Pit Fit 21222, helping fellow athletes display their skills and strengthen
their knowledge with the hope to inspire others and help them get a stronger body and stronger mind!
FACEBOOK: https://www.facebook.com/groups/pitfit21222/
Page 10
CONTRIBUTORS
MARK SMITH
Nationality: AMERICAN
Mark Smith is the owner and founder of Asylum Fitness. He is a Movement and Strength Coach. He believes
in reclaiming our birthright as humans to be able to move however and whenever we want or choose
to. Coach Mark teaches his students how to move as they did when they were kids, freely and without
hesitation or thought. This freedom through movement practice is highly rewarding and has profound
health benefits. The goal for students at Asylum Fitness is to live long active and playful lives. Coach Mark
also enjoys teaching his students to reconnect with nature through play, as well as reconnecting to other
humans through games. Ultimately through his teaching we move better, feel better, and become better
humans.
Coach Mark originally began as a WITS certified personal trainer after graduating with a minor in
Exercise Sports Science, concentration in Coaching, from The University of North Carolina at Chapel Hill.
In his endless pursuit of knowledge, education and self betterment he has added the c-FMS (Functional
Movement Screen) under Gray Cook, MCT2 (MovNat level two certified trainer), and several workshops. In
summer of 2014 he flew to Dublin, Ireland to learn from the brilliant Ido Portal. While he was there he got
to spend 5 days with a colleague named Dave Hedges, founder of Wild Geese Fitness. His time spent with
Dave was invaluable as Dave is a wealth of knowledge and eager to share. The whole trip was a pivotal
paradigm in his pedagogy. In September of 2014 Coach Mark participated in the beta test of the Onnit
Level 1 Certification. Mark is now an Alpha Affiliate at Onnit. Coach Mark writes frequently for several
online publications and teaches workshops all over (upon request) sharing his journey into movement
culture with anyone who will listen and wants to learn.
Mark’s physical background is track 4x800m, 3200m, 800m, 1600m; cross country, wrestling (all-conference),
Jiu-jitsu on and off for nearly 10 years (serious for the first 4 under Joe Hurst in Concord, NC), Muay Thai,
and a little boxing. In College he was a competitive Ballroom Dancer, and now he is dabbling in parkour
and rudimentary gymnastics. He is an outdoor enthusiast and barefoot practitioner. He also especially
enjoys strongman training and Highland games training.
WEBSITE: http://www.AsylumFitness.com
FACEBOOK: https://www.facebook.com/asylumfitnessnc
INSTAGRAM: Instagram @coachmarkaf
You Tube: https://www.youtube.com/channel/UCfZKSRBHr9LIkxD_vX2ij2g
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
Page 11
CHALLENGED
FOR TIME WITH
CHORES?
Turn your admin into a
Full body workout
If you are like me, then you may find it challenging to get everything
done around your house. During the spring and summer, that includes
weightlifting, cardio/endurance training, and taking care of my lawn.
One day, as I was getting ready to mow my lawn, it occurred to me that
I could combine each of these tasks into one full body workout! I call
it “The Lawnmower Challenge”. As you will soon find out, one of the
great things about this challenge is that it can be changed / adapted
to almost any season, climate, or landscape.
THE LAWNMOWER CHALLENGE:
For this workout you will need the following pieces of equipment:
1. A walk-behind lawnmower ( “Self-Propelled” mode is Disengaged)
2. A lawn to mow
3. An O2 Trainer (I tend to use a lower setting on this exercise, going
no higher than Level 6)
4. 5 – 10 Odd Objects (Rocks, boulders, Atlas Stones, Kegs, Sandbags, etc.)
5. A stopwatch (optional)
6. **Don’t forget your Water**
Page 12
I will now give an overview of the
“challenge”, before explaining it in
more detail:
Step 1) I Mow my lawn with a small
push mower, while utilizing the O2
Trainer and nose clip, this adds to
the intensity and trains my bellows!(
Lungs) This usually takes me about an
hour to complete (At this point I mow
the entire yard, except for the small
strip surrounding my odd objects). I
recommend that you start with setting
1 on the O2 trainer, and gradually work
your way up. This is especially important in the summer months, when heat
and humidity are at peak levels.
Step 2) Park the mower near odd objects so that you can mow the grass
under them, once they are moved out
of the way.
Step 3)Begin timing yourself with
the stopwatch. Next, move the odd objects from their resting place to a spot
near the fence, using a combination
of bear hugs, push jerks, and carries.
This allows you to mow the grass that
they rest on. You can do this while still
wearing the nose clip and O2 Trainer.
I have intentionally stacked these objects in such a way that they must be
moved in order for me to be able to
mow the lawn.
Step 4) Restart the mower and finish
the lawn mowing task.
Step 5) Once you have finished mowing and each object is carried back to its
original resting place, utilizing the same
techniques described in Step 3. Stop the
stopwatch. Keep a record of your times
so that you can try to beat your personal
best each time you take on the challenge.
Step 6) Remove the O2 Trainer and
nose clip, and then store the lawn
mower in my shed.
Step 7) Rest, rehydrate, and enjoy the
rest of my day.
Once you establish the setup of your challenge, you must
have a way to gauge progression in your performance.’
WHY THE LAWNMOWER CHALLENGE?
There are several reasons why I like to
do “The Lawnmower Challenge”. First,
it is a great test of your fitness and
strength level. After all, you’re following up an hour of fairly hard cardio with
heavy lifting. I know that if I can get
through the challenge on a hot, humid
day, my strength will not fail me in real
life situations. This also lets me know
that I have still “got it”. Secondly, the
challenge allows me to incorporate a
great full body workout into my weekly
yard work. This results in a huge time
savings. With the schedule I have, it is
important that I squeeze in a workout
whenever I get the chance to do so.
Lastly, taking on the challenge builds
mental toughness. That is, if you allow
it to. What I mean is that you are already tired from the heat, the mowing,
and the use of the O2 Trainer. Now you
are expected to do some heavy, awk-
ward lifting without the benefit of a
proper warm up. If you approach the
challenge knowing that quitting is not
an option and that you must complete
it, you will strengthen your mind every
time you take it on.
CONTRAPT YOUR CHALLENGE!
Now that we have established how
the challenge works and what it does
for you, I will show you how to setup
a challenge for yourself, using mine
as an example. As you will see in the
photos, I have my implements (odd objects) setup in an easily accessible area
of my yard. This allows for consistency
and ease of use. I have them set in a
certain order that I do not change. The
order is as follows:
• 2 stones (50 – 60lbs. (22.7 –
27.2kg) each)
• 1 Stone (127lbs. /57.6 kg)
• 1 Stone (149lbs. /67.6 kg)
• 1 Granite Ball (100lbs. /45.3 kg)
• 1 Keg (160lbs. /72.6 kg) *This Keg
is filled with a combination of
sand, water, and bent 60 Penny
Nails*
• 1 Keg (132lbs. /59.9 kg) *This Keg
is filled with a combination of
sand and water *
• 1 Concrete Atlas Stone (240lbs.
/108.9 kg)
*O2 Trainer is set at level 5 for mowing and lifting.
Do not be “too tough” to take breathing breaks and
water breaks during the challenge. This is very
taxing, even on the fittest bodies / minds*
Page 13
We all do have
the opportunity
to transform our
daily or weekly
outdoor chores
into an amazing
workout.
GAUGE YOUR PROGRESSION:
Once you establish the setup of
your challenge, you must have a
way to gauge progression in your
performance. This can be done in
several of ways: First, you can time
yourself, trying to accomplish the
same amount of work in a shorter
period of time than the last session.
Second, you can add implements into
your challenge every so often. Lastly,
you can do the same amount of work
for each challenge, while slowly
raising the level used on your O2
trainer. Using any of these methods
(or a combination of all 3) will give
your body a challenge for many
weeks, months, and years to come.
ADAPT TO WHAT YOU HAVE
When you setup your own challenge,
remember this: We do not all live
in Louisiana, USA. We also do not
all have the same type of yard or
training implements. We all do have
the opportunity to transform our
daily or weekly outdoor chores into
an amazing workout. Take this into
consideration as you begin taking on
the Lawnmower Challenge. Before I
leave you to setup your own challenge,
I want to say thank you for taking the
time to read this article, and I pray God
blesses your fitness endeavors.
Article by Jeff Bankens
WEBSITE: https://sites.google.com/site/trexpowerevents/
YOU TUBE: https://www.youtube.com/user/MrJbanken01
FACEBOOK: https://www.facebook.com/TRex.Jeff.Bankens
TWITTER: https://twitter.com/TRex4JC
INSTAGRAM: http://www.enjoygram.com/jefftrexbankens
Page 14
{
MUSCLE UP MAYHEM
LEARN TO MASTER THE MUSCLE UP!
Inspiration + Determination = Exceptional Strength
In the year of 2010, I took our Drill program to compete in a Drill competition. At the competition, the
USMC had the 20 pull up challenge, and that day I
only completed 13 pull up reps. Since then, I was
determined to get my pull up rep number higher, so
I would watch YouTube videos. I came across Zef’s
pull up/muscle up video, which inspired me to get
more than just higher pull up reps, rather to get the
“muscle up.” I was able to do 4 muscle ups on December 2011, and I trained for one year. After, a year
of training muscle ups, I was able to do 20 muscle
up reps by the end of December 2012.
Structure to Success
My training plan to go from 4 muscle ups to 20 muscle ups in one year was simply by doing one max set
of muscle ups on lunch break, and one max set of
muscle ups after work for 5 days a week. The goal
that I had each week was getting one extra rep than
the previous week. My progression may be found
on the description of my “How to do a strict muscle
up tutorial, and how I went from 4 to 20 muscle ups
within one year.” The link is found below:
{
Fundamental Progression
Exercise Requirements that helped me achieve the
strict bar muscle up:
DEAD HANG
Know how to do a strict dead hang pull up. A good
pull up number would be 10 to 15 reps. These pull
ups must be completed with ease without using
your lower body, or without using your legs. Good
exercises that may help you achieve the dead hang
pull up would be doing negatives by jumping until
you chin is above the bar, then go down very slow to
a dead hang. A good example of a strict dead hang
pull up can be found in the link below:
https://www.youtube.com/watch?v=5hsCOtgoVrQ
https://www.youtube.com/watch?v=EdmfZoIJ3y4
STRICT HIGH PULL UP’S
Page 15
Know how to do strict high pull ups, pulling to the bottom of your chest or to your abdomen. A good high pull
up number would be 5 reps. These pull ups must be
completed with ease without using your lower body, or
without using your legs. Good exercises would be to do
negatives starting from the bottom of your chest to a
slow dead hang or doing weighted pull ups. A good example of high pull ups may be found on the link below:
https://www.youtube.com/watch?v=tnU9h8ColdA
FALSE GRIP
Master the “false grip” having your wrists on top of the
bar. First, you need to start from a dead hang grip, pull
up high, and then be able to hold the “false grip” with
ease. A good example may be found on the link below:
https://www.youtube.com/watch?v=Qa3NDB2kK80
BAR DIPS
Be able to do 10 to 15 straight bar dips. These dips may
be completed on a low pull up bar or on the dip bars.
This exercise help you with the pushing phase of the
muscle up, giving you the strength needed to surpass
the “transition” from the pull to push phase. A good example may be found on the link below:
https://www.youtube.com/watch?v=Q_EppmZiqqw
PULL TO PUSH PHASE
Master the pull to push phase or “transition” phase of
the muscle up. To complete this, pull up high to the
“false grip,” then lean forward, and push up as if you are
doing a straight bar dip. A good example may be found
on the link below:
https://www.youtube.com/watch?v=Q_EppmZiqqw
After mastering the Pull to push phase with ease,
eventually you will build the strength to do a smooth
transition strict bar muscle up, without pausing at
the transition. A good example may be found on the
link below:
https://www.youtube.com/watch?v=NEklLl3WIw8
Master the pull to push
phase or “transition” phase
of the muscle up.
{
Page 16
WHY DID I START DOING THE BAR MUSCLE UP?
I started doing muscle ups because I came across Zef’s
pull ups/muscle ups video of him doing muscle ups.
His muscle ups gave me motivation to not just get the
muscle up, but to perfect it maintaining clean form from
beginning to end. Making sure that when ever I do a
muscle up set I have Zef’s mentality, “completing my last
rep as good as my first rep.”
VARIATIONS
Variations of muscle ups that I am able to do are close
grip muscle ups, reverse grip muscle ups, and my favorite,
the regular grip muscle up.
The link below has an example of me doing reverse grip
muscle ups:
https://www.youtube.com/watch?v=C_AVoMeFQ6w
ELITE MUSCLE UP WORKOUT
An elite muscle up work out that I do is max muscle ups
to max straight bar dips to max dead hang pull-ups as
one set. The link below has me doing 20 muscle ups to
20 straight bar dips to 17 pull ups:
https://www.youtube.com/watch?v=utsqmCmnS48
Mark is no joke he is able to complete at least 20
CLEAN muscle ups consecutively with no rest so if your
interested in getting to grips with MASTERING the
Muscle up correctly hit him up!!!
Article by Mark J Cunanan
Facebook: https://www.facebook.com/markjoanna.cunanan?fref=ts
YouTube: https://www.youtube.com/channel/UCyXrSeRXZ1J9r8WUyT6xDLQ
{
The goal that I had each
week was getting one extra
rep than the previous week.
Page 17
Sprinting.
Unconventional to Conventional
PART 2 (Part 1 is featured in the Aug/Sept edition)
ENHANCING THE
QUALITY OF SPEED AND
STRENGTH FOR HUMAN
PERFORMANCE THE
UNCONVENTIONAL
WAY, SPRINT YOUR WAY
TO SUCCESS PART 2!
PROTOCOLS FOR OPTIMUM
PERFORMANCE:
There is much confusion in the fitness
industry as to what sprinting is. Therefore, our frame of reference must be
established to determine how & why
sprinting is an important factor in every training program and to understand
the protocols which are required for
optimum performance & fitness based
upon specific goals.
THE NEED FOR SPEED!
The 2 most important questions one
must ask are, “what do you want to
achieve & what the purpose for speed
training is?” This establishes the baseline with how one will approach & incorporate sprinting into a training regimen. The quality of speed & strength
for human performance is an absolute
must for success! Correct Stimuli!
All too often trainers talk about the anaerobic energy system which includes
ATP/CP as stored energy. ATP is Ade-
nosine Triphosphate and CP is Creatine
Phosphate. True, this chemistry is an
important factor; however, there are
many other stimuli which play an integral role in developing sprint speed.
CNS COMPREHENSION! AND
ELIMINATING THE ILLUSION!
The first energy stimulus is the brain &
central nervous system (CNS). All body
functions begin here. Without it, the
body cannot receive or execute functions. The CNS works from the moment
the body begins to move and continues
throughout the entire athletic performance, regardless, whether it is long
and continuous, short explosive movements or a combination of both.
Our brain responds to stimuli in
1/1000ths of a second through electrical charges, to activate the CNS, Central
Nervous System.
Within the first 0.2 (2/10ths) second is
considered to be our reaction time. This
is the initial thrust of the body to propel
us forward.
Next is action is within the 1st 1.0 second where a single leg is activated for
the 1st step.
Within 2.0-5.0 seconds begins the acceleration phase.
From 5.0-8.0 seconds maximum velocity is achieved.
Page 18
At this point the body begins to slow
down. In a world class field of 100m
sprinters it appears the leader is “pulling away” from the rest of the competitors. This is not so. The remaining
athletes are slowing down a faster rate
in the last 20m than the winner, so, it
presents an optical illusion of the winner to be “pulling away” from the other
sprinters.
STARTING METHODS FOR MASTERY!
Arm Drive Drill
MAX VELOCITY!
The point is maximum velocity can
only be attained for a short period of
time. As with every training protocol,
all energy systems/chemical reactions
are time/intensity specific. Too, intensity & rest interval play a major role in
which energy/chemical response are
used. Based upon this understanding
determines how to structure a training
regimen based upon desired results to
attain specific goals.
Keep the arms bent at a 90 degree angle in the front/top position and about
100 degrees in the back/lower position.
Avoid leaning forward when executing
this drill.
5 HARDHEADED METHODS TO REALLY
UP YOUR GAME!
Listed below are the 5 elements for developing sprint speed & athletic quickness.
Your goal is to increase the number of
reps per set.
LENGTH:
Length of run & change of direction
This can vary from 20m-600m in
straight lines, obstacle course, hills or
around a track
Stand in a tall, erect position so the
head and shoulders are directly above
the hips; all in vertical line.
Drive the arms back and forth AFAP (As
Fast As Possible) with short, explosive
strokes.
Do this for only 10 seconds. You need
to perform minimum 30 strokes within
each 10 second cycle.
Use either arm to count strokes, not
both.
Rest minimum 3 minutes between sets.
Older athletes, such as me, will need 5
minutes. This is essential for the ATP/
CP to refuel the muscles.
Our brain
responds
to stimuli
in 1/1000ths
of a second
through
electrical
charges, to
activate the
CNS, Central
Nervous
System.
COMPONANT
Absolute speed, speed endurance, long
speed, power development & work capacity
ENERGY SYSTEMS UTILIZED
Brain, CNS, alactic, alactic + CP, alactic
& stored ATP + CP, alactic + extended
CP, lactic acid, lactic + aerobic, aerobic +
glycogen & finally, aerobic + glycogen
+ fat
ENERGY SYSTEM
Brain, CNS, anaerobic, lactic acid
tolerance, anaerobic + aerobic & aerobic
REST INTERVALS
1:1 (work to rest ratio) & up to 20
minutes for full recovery
VOLUME
This is determined by purpose and
weekly training program
Page 19
Leg Drive Drill
Stand in a tall, erect position so the
head and shoulders are directly above
the hips; all in vertical line.
Drive the knee up to parallel and back
down AFAP while driving the arms
forcefully.
This is 1 repetition.
Rest 3 seconds between reps. This
is essential to eliminate the elastic
energy/eccentric force from the
equation.
It takes precise analysis,
comprehension & execution to
achieve the greatest results in
the shortest time
Do 5 reps per set.
Rest minimum 3 minutes between sets.
Older athletes, such as me, will need 5
minutes. This is essential for the ATP/
CP to refuel the muscles.
Note: The foot is kept dorsi flexed; toes
pointed up. This is essential to activate
the hip flexors/psoas muscles which
pull the leg up and using the glutes to
drive the leg down.
BE FRESH!
These drills must be executed at the
beginning of each training session
after a 15-20 dynamic warm up. All
technical drills and neuro-motor drills
need to be performed when the body
is fresh; never at the end of a workout.
When training for neural response it’s
not huffing & puffing; it’s all about
developing neurological pathways
and using the energy systems and
available chemistry responsible for
reactive stimuli.
A MOMENT OF CLARITY.
One can clearly see speed &
quickness is more than just going
out and running. It takes precise
analysis, comprehension & execution
to achieve the greatest results in the
shortest time.
Article by Stephen Santangelo
Standby for the 3rd part of ‘Sprint to Success ‘n the next edition of Unconventional Athletes.Com
Facebook http://www.facebook.com/stephen.santangelo.75
Page 20
official sponsor
UnconventionalAthletes.com
+31638192815 ◼ [email protected]
USE PHYSICS FOR EFFICIENCY!
Understand the Kettle bell dynamics, unconventional preparations
and execution of performance with precision
STAYING AHEAD OF THE GAME WITH
CORRECT KETTLEBELL EDUCATION FOR
CHAMPIONSHIP DOMINATION
Kettlebell Sport Explained
Kettlebell Sport, also known as Girevoy Sport, is a strength-endurance sport
that originated from Russian military
training. In the past 10 years, the sport
has seen a lot of growth in Western Europe and the Americas. The competition
of Kettlebell Sport is a 10-minute set,
in which the athlete completes as many
repetitions as possible without setting
the kettlebell down – and with only one
hand switch (or in the case of lifting
two kettlebells, no switch at all!).
Enhance your Motor control
Strength and Cardio!!
The benefits of Kettlebell Sport are
numerous, as it promotes strength
and cardiovascular endurance all in
the same exercise. Kettlebell Snatch
especially works on grip strength and
shoulder stability. Because one side is
trained at a time for single arm lifts,
imbalances between the two sides
of the body will decrease as well.
Being right-handed, I have seen a big
increase in the strength and motor
control of the left side of my body since
training kettlebells. Kettlebell Sport is
a great way to motivate people to train
towards a goal and stay consistent with
their training – whether they are just
aiming to last 10 minutes, hit a certain
number of repetitions, or qualify for
the World Championships.
MIND POWER!!
Perhaps more importantly than the
physical challenge Kettlebell Sport
presents (which is a great one, don’t
get me wrong), is the mental tenacity
the sport demands. The most grueling
part of a 10-minute set is convincing
oneself to keep pushing through to
the very end. The kind of resilience required to complete a Kettlebell Sport
set has amazing carryover into any other physical endeavor or life challenge
that comes up – after completing a 10
minute set with a heavy kettlebell, everything else seems easy!
WORLD CHAMPIONSHIPS!
I will be traveling to Dublin, Ireland
in the last week of November to
compete in my second IUKL Kettlebell
Sport World Championships. In
order to qualify, I had to win my
weight class category (63kg) in the
Professional 24kg Snatch lift at the
American Kettlebell Alliance National
Championship.
PREPARATION:
In my training for the World
Championships, I complete 3 trainings
per week - two days of shorter intervals
with varying kettlebell weights for
conditioning and technique practice,
and the third day a long training set
with my competition weight ranging
from 6-10 minutes. Between the days
that I lift kettlebells, I do 2 days of
accessory workouts, which include
general strength training (squats,
deadlifts, etc.) and bodyweight training
(push ups, skin the cats, handstands).
SNATCH LIFT
The trickiest part about the Snatch lift
and what makes it “unconventional” in
my eyes is that you must use the principles of Physics for efficiency. In most
training modalities, you are trying to
exert as much energy and muscular
force as possible when completing an
exercise in order to work your body.
When training for Kettlebell Sport,
however, the goal is to save your energy with each repetition so you can
complete as many repetitions as possible in 10 minutes.
WEIGHT DISTRIBUTION FOR
GRAVITY ADVANTAGE!
Learning to shift your weight properly to use gravity to your advantage and properly time each repetition is a huge factor for Snatch.
If the timing of one portion of the
lift is off, the timing of the entire
lift will be thrown off. Thus it can
take years to perfect the technique
(something I am still working on after 4 years)!
Page 22
THE SNATCH LIFT METHOD
Here is a basic outline of the Snatch technique
1) Swing the kettlebell back
between the legs with a
straight-arm and relaxed
shoulder.
2) Let the bell come forward
(without pulling it), and
following through with the
hips
3) When the bell reaches the
point of “weightlessness” at
the top of the swing, pull
the shoulder back to direct
upward movement.
4) Shift your weight back
and let the kettlebell fly up,
opening the hand to let the
bell flip over.
5) Catch the bell in the overhead position with the hand
fully inserted into the handle,
arm straight, joints stacked.
6) Turn the hip to initiate the
drop of the kettlebell with
your body instead of your
hand.
7) Keep torso upright as the
bell turns and starts to drop.
8) Let the upper arm come in
close to the body as the bell
drops, and wait for your arm
to be cushioned by the hips
before letting the chest come
down as you hinge forward.
9) Let the bell dictate the
depth of your backswing
before the next repetition.
The most grueling part of a 10-minute
set is convincing oneself to keep pushing
through to the very end.
For more tips and information on Kettlebell Sport, as well
as upcoming workshops, check out Brittany’s website at
www.kbfitbritt.com.
Article by: Brittany Van Schravendijk
WEBSITE: http://www.kbfitbritt.com/
FACEBOOK: http://www.facebook.com/kbfitbritt
TWITTER: www.twitter.com/brittanyvans
INSTAGRAM: http://www.instagram.com/kbfitbritt
YOU TUBE: http://www.youtube.com/brittanyvanschravendijk
Page 23
BE INSPIRED
DITCHING ALCOHOL FOR UNCONVENTIONAL
BRYAN ZUREK ON HOW UNCONVENTIONAL TRAINING SAVED HIS LIFE.
A VERY PURE AND BRUTAL APPROACH TO STRENGTH AND CARDIO CONDITIONING
BACKGROUND:
I am BRYAN ZUREK; I have been married for 25 years and have 3 daughters
and a Pit-bull. I love music, a guitar
player since a young age...........I have
no fitness background at all...but I did
work on commercial printing presses
for 23 years. THIS trade can be brutal.12 hours a day, no breaks, moving
rolls they weigh 500 to 3000#s. Putting
the 90# shafts in the core of the roll,
sometimes every 20 minutes, depending on how fast we ran the press, which
was about 15 to 20 row homes long,
2 stories high. Also carrying 5-gallon
water jugs and 30# ink kits around, up
and down the press all day. Lets just
say this job kept me in shape.
FILLING THE VOID:
I LOST MY JOB.I got a 40 hour a week
job. More time with my family, but
more time to drink more beer. I started
drinking alot. My waist went from a 32
to a 36.Way out of shape.
GETTING MY S##T TOGETHER!
I woke up with the flu and a hangover,
sick in bed for a week. Did not have a
beer for a week. Then I went another
week without a beer. I started to see my
belly go down. IT felt good. SO I pulled
out my old curling bar from high school
with 30#s on it and started to lift. Knowing I could not get a weight rack in my
house, I needed something smaller.
NATURE. INSPIRATION AND
UNLEASHING THE INNER WARRIOR!
SURFING the net I discovered the kettlebell and I also seen this big guy
pulling an anchor through the sand.
WOW! THATS IT.Thats what I wanted
to do. It was not to long after that that
Henk BAKKER and I started to talk on
Page 24
THAT is where I unleash my inner
WARRIOR.I put down the beer for a stone,
and never looked back
Facebook. HE motivated me so much.
A great guy...............NATURE. That is
where I like to be. THAT is where I unleash my inner WARRIOR.I put down the
beer for a stone and never looked back.
As you get more conditioned you can
add a moderate incline! Remember
where the object is placed after the ½
mile lift, in Part 3 of the method you
will come back to it!
USE THE ELEMENTS!!
MY training is simple, basic, mostly
full body workouts. Put me in a Planet
FITNESS or GOLDS GYM, I WOULD not
even know what to do there. But give
me a stone and a log and I will give you
brutal training. Hellish heat, freezing
cold, rain, nothing holds me back. I am
out there to destroy the workout and
push my body hard, EVERYDAY.So one
of my workouts is pretty basic, and it
will test your strength and endurance.
It is called BEAR.
THE LOG FLIP
2) My next venture (this is with no
rest after step 1), the log flip, end
over end.
THE BEAR METHOD!!!
BEAR is played out at my park a few blocks
away. I do this 2 to 3 times a week. This is
one of my Unconventional Methods, but
man this will crazy work you!
This log is flipped for 50 yards on
a downgrade, you can take a very
short break at the halfway mark if
you like but I would suggest battling
through it to get the best workout.
Remember where you have put the
Log because you will come back to
this in part 3.
Paraphernalia
1) log145#
2) 145# Carrying stone
3) 90 # throwing stone.
Please note
i) Squat position to lift.
ii) Explosive power to throw up
hard so it comes back to your
hands.
iii) Push that log with brute force
back to earth.
iv) Don’t just let it drop.
Technique:
ODD OBJECT SHOULDER CARRY
1) I shoulder carry the 90# stone
around the half mile long pond to
wear me down a little, you can adapt by
finding flat terrain with loose holding
ground (this will add to the intensity)
VIOLENT THROW INTO DEADLIFT
3) Walk back to the 145# stone at the
start point.
i) DEADLIFT this with a violent
throw to the belly and carry it 50
yards back to where you left the log,
drop it gently when you reach it.
ii) Go back to the 90# throw stone.
OH YES, THIS IS JUST BRUTE
STRENGTH. Squat position to grab
the stone, throw up to shoulder
then press overhead.
iii) From the overhead position
launch that stone as far as you can.
Just remember, the farther you throw
it, the less times you pick it up.
Iv) The throws are for 50 yards down
to the log and boulder.
Page 25
By now you will be exhausted, you
think you’re done. NOT!........
PUSH PAST YOUR LIMITS!
Do all 3 workouts again, but with a
50-yard upgrade. Your legs will feel
like rubber now, but you have to push
forward. REMEMBER the tools have
to get back to their home that is the
final part of your workout get those
bad boys to bed then your good self!!!
Unconventional Training saved my life
and for that I am forever grateful and
hope to help and inspire others with
my brutal training craftsmanship!
Article by Bryan Zurech
Totally inspirational and freaking brutal, look forward to more workouts from you Bryan!!!
You can hit Bryan up for advice and Unconventional Training protocols at his Facebook page Pit Fit 21222 listed below!
FACEBOOK: https://www.facebook.com/c.u.photos?__mref=message_bubble
Photos by Chad Umberger
Page 26
Fitness for Film Prep
UNCONVENTIONAL AND UNORTHADOX
A STUNT MANS PERSPECTIVE!
PREPARATION FOR THE UNKNOWN!
Unconventional fitness provides nothing but benefit to any stuntman or performer in any realm, especially for film
work. Now what makes up unconventional fitness, is really a means of totality for body movement. Whether tools, and
bodyweight are used to work your muscles in an unorthodox means to better prepare you for what life throws your
way. Unconventional fitness consists of fitness methods that are not relied on by mainstream practices. Example of
this would be the daily grind at a gym membership facility, using the treadmill, and weight machines that offer no
creativity and diversity in movement.
Page 27
MINDSET! POSITIVE FOCUS!
Mindset is everything in film prep; the
mind is what will drive your body. You
cannot have a strong mind without a
strong body, nor can you have a strong
body without a strong mind. The mind
should still be first priority in training.
Positive thoughts reinforce positive
actions and the will to succeed on what
task is your focus. What skills can prep
you in this matter is seated meditation
and active meditation.
MEDITATE THE MONKEY!
Seated meditation is essential because
it can teach you to have clear focus and
have clarity. To keep you from having
what is called a monkey mind where
your thoughts are all over the place
in chaotic fashion. In film your focus
should clearly be your character and
the project at the time. Mediation will
help your mind endure the long hours
of filming and random schedules.
Basic Chan seated meditation practice
will only take 1-5 mins anytime of the
day. Focus solely on your breathing
and don’t let your thoughts stray
from your breath. Slow inhale for 5
seconds -> hold your breath 5 seconds
-> exhale slowly for 5 seconds -> with
empty lungs hold for 5 seconds -> then
repeat. At first it with feel like you’re
suffocating, but you will quickly correct
once you realize you are in control.
ACTIVE MEDIATION=STRONG FOCUS
Active meditation is clearly essential
for the stuntman and utilizing
your skills of mind, strength, and
endurance. Being Active meditation
is best described as a single focus or
thought in motion while enduring
body movements. The practice of
mainstream Yoga is a great example.
In Yoga you are generally required to
endure deep postures that transition
to other postures while keeping your
mental cool. Active meditation of
course can go way beyond the practice
of Yoga, any physical training is active
meditation if there is a strong focus.
Certain martial arts will relate to this
practice immensely.
STUNTMAN STRENGTH
Strength is a must for any stuntman,
being it is your lifeline to preventing
any injuries. Stuntman work is exciting,
but also dangerous. Real strength
training is what will protect your
joints and improve your longevity to
tackle life. The practice of strength
is to overcome fear of lifting heavy
weight, or in general just create great
amounts of muscle tension. This
can be done with static isometric
movements, or dynamic movements
in a methodical controlled state
while maintaining solid range of
motion. Strength is a skill and must
be practiced. Strength practice is a
movement which can give you high
amounts of tension in a safe as possible
fashion. Example of this is a heavy
barbell deadlift, Kettlebell shoulder
press, or of course a one arm pushup.
These 3 movements can be practiced
in a routine of a “Rising Ladder”. Give
yourself a goal of repetitions which in
turn will become your sets, example
let’s use the number 5. 5 will be your
total sets, so your first set will only be
1 repetition of your movement. You
will then take a break. When ready
your 2nd set, it will be 2 repetitions,
and so forth. An up ladder is simple
and sinister; it will always challenge
your body. Remember “strength is
what makes all values possible”.
Endurance ‘LEARN TO WALK BEFORE
YOU RUN!’
Endurance needs to be looked at as
a secondary to strength, you must
be strong first. If you jump right into
doing endurance based practices you
are just asking for trouble. Learn to
walk before you run and gradually
develop the skill of endurance.
Endurance is really what all athletes
are striving for, it’s about performing
physical tasks longer. Endurance tests
how well your strength development
is in an applied state. Any stuntman
would want to develop this skill, being
long hours and high intensity scenes
that could be required in the project.
A good way to develop this is through
high repetition exercises, circuit timed
training, and of course the Tabata. I
highly recommend adding Tabatas to
your current routine as a finisher to
your workout. The idea of a Tabata is
Page 28
Strength is
what makes
all values
possible
4 mins of total semi consistent high
intensity work. It is 8 rounds of which
each round consists of 20 seconds
of work and only 10 seconds of rest,
repeat for 8 rounds. Tabatas will
work your heart, lungs, and muscle
endurance no doubt. Recommended
exercises for the Tabata, is Burpees,
Battle Ropes, Macebell swings, and of
course the kettlebell swing.
When I was on set of the hit YouTube web
series “Nightwing: The Series” working
with my affiliated stunt team Arhat
Orphan Brotherhood. I was graciously
playing the role of Deathstroke: The
Terminator as the stunt actor. I had to
endure long hours of filming while
maintaining a 40 hour work week, plus
my own training, teach martial arts,
and typing up articles. Some of the
nights were definitely taxing on the
mind and body. Through these traits of
Mindset, strength, and endurance, I can
definitely say it’s what course what got
me through the project.
“So keep on training,
but to be bet ter, keep it
unconventional”
Article by Lance Brazil
You can check out some of his work here:
Deathstroke – Episode 1: https://www.youtube.com/watch?v=o297A1wmys0
Super Smash Bros: Marth vs. Link (Live Action) https://www.youtube.com/watch?v=y4luATjv_P0
YOU TUBE CHANNEL: https://www.youtube.com/user/IronLohanKettlebells
FACEBOOK: https://www.facebook.com/lance.brazil?fref=ts
Page 29
The Backflip
Preparation for Perfection!
Learn how to correctly approach and prepare for this advanced
compound Move without destroying yourself!
REAP the knowledge from Pro Bar Athlete and Calisthenics competitor,
SAMER DELGADO aka FITNESSBLAZT!
Page 30
My name is Samer Delgado, I’m also known in the social media world and Street Workout
community as Fitnessblazt. I am a Personal Trainer as well as a Pro Bar Athlete and
Calisthenics Competitor.
Today I will be taking you through a tutorial of the infamous backflip. You will learn all
the progression and exercises towards achieving this advanced skill. Enjoy.
The Backflip is an advanced compound move that should be done with spotters when
first learning it and proper technique to avoid injury. First and most important you must
strengthen the right muscles and work on your flexibility to have good body ability
before attempting the actual skill.
The Backflip is
an advanced
compound move
that should
be done with
spotters when
first learning
it and proper
technique to
avoid injury
Exercises and Skills to work on:
1. Back Bends/Bridges
It’s important that you have good lower back and over all flexibility. Best way to achieve
this will be by working on your back bends and bridges.
Lie down on your back. Place hands by your head, fingers pointing towards your
shoulders, knees fully bent and feet planted on ground. Now press your body up by
pushing down on your hand’s and feet. Make sure you’re breathing through the entire
exercise. Hold that position for about 10 seconds. Go back down. Repeat 5 times.
2. Explosive Squat jumps
This a regular squat with an explosive
jump on top of squat then always landing
back on that squat position. Remember to
always push through your heels. Do 3 sets
of 25 reps.
Page 31
Article By Samer Delgado
If you need any advice on
training or simply want
to check his seriously sick
skills out on You Tube, you
can contact Samer below,
he is very welcoming and
so is his community, a true
professional!
[email protected]
instagram.com/FitnessBlazt
facebook.com/FitnessBlazt
YouTube.com/Blazt187u
3. Full body crunches.
Start by lying on your back, arms extended overhead and legs extended and not touching
ground. Next crunch bottom and top half of body and squeeze the core area. Now go
back to the starting position without ever touching the ground. Do 4 sets of 25 reps.
Things to remember when performing a Backflip.
»»
»»
»»
»»
Jump up with power and a slight back angle.
Look straight forward through the whole vertical jump.
Tuck knees into stomach and use hands to help you tuck this will make you flip faster.
Make believe there is a bar that you are trying to clear as you flip. This will give
you more height.
»» Don’t open up until your body has fully rotated, as opening up will stop the flip
rotation completely.
Why do Backflips?
Backflips are a great way to push your body in a different more challenging way
than other exercises can, as you are using various small stabilizing muscles and
many other explosive components to achieve this skill. Some use Backflips as part
of a combination of moves to increase difficulty such as Burpees. Add a backflip to
the jumping section of a Burpee and now you have a “Backflip Burpee” a much more
explosive move with a greater degree of difficulty.
Some use backflips as a mean to develop muscle endurance or as a part of
cardiovascular workouts. In these type activities the backflips are done continuously
for reps until failure or by reaching a goal target. For example 5 backflips, 10 push ups,
15 jump squats, 20-second sprint.
Backflips are not a basic movement by any means. Therefore once you’re able to
achieve one, you can consider yourself an elite athlete.
What comes after flipping?
Once backflips are beginning to feel easier you can start thinking about learning
some of the more advanced flips. One of those forms of flipping will be the wall flip.
This is when you run towards a wall, step up it with one foot and launch your body
backwards as you flip and land back on your feet.
Another advanced type of flip is the “full” or as some like to call it the 360 backflip.
This is a flip with a full twist and landing back at the starting position.
Do not try any of the more advanced flips until you have perfected the regular backflip
and feel 100% comfortable doing it.
Page 32
UTILIZE
FEAR!
Regain your lost Mechanism,
awareness and COMATOSED
ancestral skills,
{TREE CLIMBING!!!}
BORED OF BEING AN ADULT?
The first house I lived in had a beautiful
sugar maple in the front yard. When I was
about four years old with a little help and
guidance from my dad, I climbed it for the
first time. Though I only made it to standing
on the second limb up, I felt like I was on
top of the world. My parents still have the
pictures taken that day, in one shot; a look
of fear and uncertainty, in the next photo
a look of overwhelming joy and ecstasy.
I am sure many of you reading this have
a similar story and many more thereafter
of the happiness found as a child playing
in trees. Adults are boring. I said it. It
needed to be said; where is the sense of
adventure, of wonder, of exploration that
so dominated your existence as a child?
It isn’t gone entirely. I promise it is just
dormant. After all, adulthood is boring
for a reason. We have bills to pay, mouths
to feed, responsibilities, there is no room
for fun. I want to change that. I want to
encourage you to live boldly again and
regain the freedom you had as a child. I
want to do that through one of my favorites
modalities of training, tree climbing.
Page 33
SEEKING THE THRILL!
Step one is just getting back in a tree. I find this to be very rewarding
for my students. The thrill alone provides a newfound exuberance and
exhilaration. Just as when you were a kid you don’t have to go all the way
to the top. In fact I recommend a lower tree with nice sturdy branches
that allow for multiple foot placements and hand holds. You want to
feel somewhat secure as you get reacquainted with your inner child.
Meanwhile there are some pretty cool physical benefits you are reaping.
REBOOT YOUR DORMENT AGRAIAN CAPABILITY!
First, and perhaps my favorite, grabbing; we don’t grab things much in
the modern world. Think about it, the remote, a glass of water, some
laundry maybe. This is a far cry from even 150 years ago when much of
the world was still agrarian. Then you grabbed many objects throughout
the day, tools, crops, animals, rocks you name it. So I really like that when
you begin to explore and move about a tree you are constantly grabbing.
This is a fantastic way to regain a lost mechanism of humans.
First, and perhaps my
favorite, grabbing; we
don’t grab things much in
the modern world. Think
about it, the remote, a
glass of water, some
laundry maybe.
MAKE FEAR YOUR FRIEND
Second, and this begins to happen as you move more comfortably up,
down and around the tree: awareness. I love preaching the good news
of awareness. There is a certain level of fear that comes with climbing
anything (I am speaking in general, not to the elite or professional). This
is a good thing. Fear is that little voice saying, “Easy now, make sure your
foot is set. Whoa there, that branch looks dead, don’t pull on it.” It is self
preservation keeping you from making a critical mistake. I like that we
have to PAY ATTENTION, when doing something physical. It creates a sense
of awareness. My hope is that through this type of practice we retain this
skill in our day to day rather than mindlessly going through life unaware
of our surroundings and situations. Awareness is a big teaching point of
mine and I believe that climbing trees helps establish this life skill.
Page 34
THE BEAUTY OF BALANCE
The third benefit is balance. Walking on limbs, there is no substitute for
the infinite variability that trees provide for balance. I like to say balance
is arguably the most vital athletic trait. Most of the time when you watch
a video of physical prowess that wows extremely skilled balance is
involved (look for it next time).
PRACTICE FOR PERFECTION
The fourth step is developing your practice. As you begin to get more and more
comfortable you will begin to move more freely.Also your kinesthetic vocabulary
will increase, meaning you will have more tools in your toolbox to use.
OPEN YOUR MIND
My ultimate goal for my students and readers is that they would see the
world and movement differently. When I go for a hike, I will inevitably come
across a tree or two that just draws me in and invites me to play and climb.
You probably did the same thing when you were a child. I want that outlook
on life for you as an adult. Why not? Sooner than later you won’t even think
about whether you should or should not climb this tree or that tree anymore.
You will just do it because you enjoy it and it challenges you while it frees
you. The best way to develop this is to spend more and more time playing
in trees. I have a favorite tree, which provides loads of variety in climbing,
vaulting, balancing, hanging, swinging, jumping, and brachiating (I worked
up a sweat just thinking about all that physical fun).
GO APE!
Your kinesthetic
vocabulary will
increase, meaning
you will have
more tools in your
toolbox to use
Find a tree that you fall in love
with, and then the others will
become more inviting too. So
go out and start climbing and
playing in trees today! You will
get strong as an ape and feel
young as a kid!
Article by Mark Smith
WEBSITE: http://www.AsylumFitness.com
FACEBOOK: https://www.facebook.com/asylumfitnessnc
INSTAGRAM: Instagram @coachmarkaf
You Tube: https://www.youtube.com/channel/UCfZKSRBHr9LIkxD_vX2ij2g
Page 35
THE LUMBERJACK’S
WORKOUT
A CELEBRATION OF STRENGTH!
RESIST MODERNIZATION GET BACK TO BASICS
THE UNCONVENTIONAL WAY!
Origins!
In popular culture, the stereotypical lumberjack is a strong, burly,
usually bearded man who lives
life to brave the natural environment. He works by cutting down
trees with either an axe or with
the help of another lumberjack,
a crosscut saw, as opposed to the
modern chainsaw.
Being a lumberjack was seasonal
work. Lumberjacks were exclusively men. Due to its historical
ties, the term lumberjack has become ingrained in popular culture through folklore, mass media
and spectator sports. The actual
work of a Lumberjack was difficult, dangerous, intermittent, low
paying, and primitive in living
conditions, but the men built a
traditional culture that celebrated strength, masculinity, confrontation with danger, and resistance
to modernization.
THE LUMBERJACK TOURNAMENT
There are also Lumberjack shows
which tour the United States,
demonstrating these old time
lumber practices to the general
public. The Lumberjack World
Championships have been held
annually in Hayward, Wisconsin,
since 1960. Over twelve thousand
visitors come to this small
northern Wisconsin town each
year in late July to watch men and
women compete in 21 different
events this includes log rolling,
chopping, timed hot (power) saw
and crosscut saw cutting there is
also pole climbing
The actual work
of a Lumberjack
was difficult,
dangerous,
intermittent,
low paying, and
primitive in
living
conditions.
Page 38
WORK YOUR CARDIO AND CORE WITH AXE TRAINING
Chopping firewood is probably one of the most masculine activities you can think
of, outdoors chopping wood with a powerful swing of your axe. Unfortunately, this
masculine physical exertion has become less prominent because of other heating
sources such as gas fireplaces and compressed logs for the fireplace. Many people
think that you mainly use your arm muscles with chopping wood, but this is not
entirely true. With chopping wood you burn a lot of calories and it’s much more a
cardio and core training.
Method
1. Grip the Axe with both hands at the bottom of the shaft and stand a bit
back from the chopping block.
2. Centre yourself and bring the axe directly overhead, then explosively you
strike the axe down with two hands, through the midline of your body, and
split the firewood with a powerful slam in half.
3. Do this exercise for ten minutes.
The log - bell
power- snatch .
Homemade equipment
The two log-bells were made by
myself; I would saw from one-trunk
into two equal parts, so that the
weight and thickness are the same.
They are half a metre long and have
a circumference of one metre. With
a long wood drill I drilled holes
through and through, at the place
where the handle should come. The
handles are made of thick rope;
I have put the rope into the holes
and placed a knot at the end. (In the
centre I placed a piece of PVC pipe).
For a concise way to build these log
bells please reference my article in
Issue 1 of UnconventionalAthletes.com
Method
1. Grab the log-bell with both
hands on the PVC pipe in the
centre 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 log-bell over your head to
the back of your shoulders.
4. From the movement
mentioned above 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.
6. You can do this exercise in
four sets of ten reps.
Page 39
In popular culture,
the stereotypical
lumberjack is
a strong, burly,
usually bearded
man who lives
life to brave
the natural
environment.
Log - bell lunges.
Method
1. Stand between the two log-bells and drop through to the squat
position
2. Grab the handles of the log-bells and go stand up straight.
3. The structure for this exercise is an upright position with the feet
close together.
4. One leg moves to the front in such a way that the lower leg makes an
angle of 90 degrees with the ground. Lower the rear leg until the knee
nearly touches the ground.
5. Get the front leg back so that the initial position is reached again, then
put the other leg forward and continue with the exercise.
6. The muscles that are trained by the lunge are the quadriceps,
hamstrings and glutes.
7. (Do 4 sets of 10 repetitions)
The frame saw exercise.
For this exercise I have made the rack myself from thick
branches, this is where the tree-trunk comes in-between. I
use an old frame saw for this exercise instead of a chainsaw. With this exercise you mainly use your back and arm
muscles, but it is also a great cardio exercise.
Method
1. While you’re sawing you keep your abs tighten.
2. Your front leg is nearest to the trunk and is slightly
bent; with your back leg brace yourself.
3. Keep your back straight and take the saw frame in
one hand, and with your other hand you will hold
the trunk.
4. Breathe in as you pull the saw towards you; exhale
when you push the saw forward until the arm is
stretched out again.
5. Do twenty-saw movements each arm, until you’ve
sawn through the trunk. If you change your arm, after
twenty-saw movements, then you must also change
the position of your legs.
Page 40
The tree trunk bench press.
I use a tree trunk as weight; there are no handles so it’s more difficult to
keep the weight under control. The stabilizer muscles in your chest have
to work hard in order to keep the tree trunk under control. The tree trunk
bench press is an upper body exercise. When performing this exercise, you
lie with your back flat on the bench, and then lower the weight to chest
level, and then push it back up until the arms are straight. The exercise focuses on the development of the pectorals major muscle as well as other
supporting muscles including anterior deltoids, trapezius, and the triceps.
(Do 4 sets of 15 repetitions)
The tree trunk Caber Tossing.
The caber toss is a traditional Scottish athletic
event in which competitors toss a large tapered
pole called a “caber”. It is normally practised at
the Scottish Highland Games. In Scotland the
caber is usually made from a Larch tree and
is typically 19 feet 6 inches (5.94 m) tall and
weighs 175 pounds (79 kg). The term ‘caber’ derives from the Gaelic word “Caber” or
“Kaber” which refers to a wooden beam. The
person tossing the caber is called a “Tosser” or
a “thrower”.
I myself use a tree trunk instead of a long pole
(Cabar)
Method
1. Place the trunk upright and let it rest
against your shoulder and neck.
2. Now sink into the squat position; your
hands need to slide down. With cupped
hands go under the round bottom and
from the squat you go upright.
3. Keep the trunk upright in balance, this is
no easy task.
4. Walk a few steps forward and from a
slightly bent position straighten yourself
out and toss the trunk vigorously away
from you, so the top first touches the
ground and flips over in the twelve o’clock
position.
Article by cover Athlete, Henk Bakker
Website: http://unconventional-training.nl
Facebook: https://www.facebook.com/groups/553936311344546/?fref=ts
Page 41
PULL FOR PERFECTION
A PRACTICAL APPLICATION AND INTRODUCTION OF UNCONVENTIONAL EQUIPMENT
THAT WILL GIVE YOU THE IRON GRIP
NO MORE SLITHER ON THE PULL UP! GRIP RIGHT, GRIP EASY!
UNCONVENTIONAL=FUNCTIONAL
Do you do a lot of pulling in your training? To be truly strong pulling is a must! Are you always using standard handles and bars
for your pulling? If you are you are missing out on a whole new world of results. Using methods that make your pulls more grip
dependent is very functional AKA real world AKA Unconventional.
UNCONVENTIONAL IMPLEMENTS AND ADJUSTMENTS FOR GRIP DEPENDANT EXERCISES
Most of the time when people want to make an exercise grip dependent the first thing that they do is make the implement
thicker. You can use a thick bar, or those slip on thick grip devices to make the diameter a true challenge. Up the intensity on
Deadlift, Rows, Pull/Chin-Ups or any other pull. In the above pictures I am using a device called Grip 4orce (TM), which I ordered on Amazon.com. https://www.amazon.com/ no
plug intended it’s just that these devices add to the difficulty and you’ve got it, rapidly improve grip!
GRIP THICK!
Then there are thick ropes for pull/chin-ups,
rope climbing, recline rowing, etc. The ones I
use for most things are 1.5 inches thickness, but
occasionally I will use my 2-inch rope. Heck you
could even do the strongman thing and pull a car
or heavy sled with a thick rope.
Page 42
THE EAGLE LOOPS AN
UNCONVENTIONAL EQUIPMENT
ADDITION
Another way to make different pulls more grip
intensive is to use Ironmind (TM) Eagle Loops
(available at http://www.ironmind-store.com/).
These are straps that wrap around any bar that
have four small finger loops. The trainee can use
four, three, or two fingers. If you make it to one
finger all I can say is WOW!
EXERCISE CAUTION!
Make sure to take the time to work up to extreme performance as these can
take a toll on your tendons/ligaments. SO BE CAREFUL!
FINGER POWER WITH ROCK RINGS!
Metolius (TM) Rock Rings (also available on Amazon.com https://www.
amazon.com/) are a great way to enhance you grip and finger strength. All
sorts of options are available from the easy over the top all the way to the
fingertip position.
I Normally start with 4 fingers over the top of the Rock rings then progress
to 3 then 2 fingers!
MAKE YOUR OWN GRIP STRONG
SPAGHETTI!
Now where the above required you to order special
equipment, here is a fantastic way to make a super
intensive grip device.At the local market or hardware
store purchase some clotheslines string and cut it
into small sections. Loop a bundle of strings (it will
look similar to spaghetti ;-) ) over a bar and perform
pull-ups. As you get stronger remove one or two
strands. This is a killer way to progress for as you
remove strands you have to squeeze tighter and
tighter to hold onto the remaining strands. This will
build immense crushing & holding power.
These are the GO TO methods I use to work my grip
while pulling. By no means is this comprehensive,
but starting with these will have you feeling like
a BEAST!
Article by James Smith
Check out the Animal Ability Facebook Group:
https://www.facebook.com/groups/107331742747208/
Imagination is your limit, which means NO LIMITS!
Don’t forget to like the Animal Ability Facebook Page:
https://www.facebook.com/AnimalAbility
Page 43
Henkules unconventional
Construction!
How to construct a Lumber-log.
If you’re a bit handy, then it’s
easy to make this Lumber-log.
You don’t need much to make
one, with a solid trunk and
some rope you can get a real
handy piece of Unconventional
Training kit!! Free!!
What materials do you need to make a Lumber- log;
- a handsaw or chainsaw
- a long sturdy rope
- and a thick tree trunk
(this Lumber-log weighs about
20kg)
.
1. Use the Handsaw to saw
the log into the right size
which is to your preference
this is dependant on the
circumference of the trunk
and the weight you want
to lift.The handsaw is used
to provide another heavy
exercise.
2. Saw with each arm this is
to ensure you get a good
workout the Unconventional
way! When the log is cut the right size for your needs tie the rope around the
log (see image).
3. The rope is divided into three long pieces at least 3meters per piece, one rope
for around the log and the other rope to tie in the longitudinal of the log and
another to go underneath along the length and over the top of the log this will
eventually act as handles.
4. With each rope connecting make a tight knot, space these equally. Follow the
you tube link for the diamond Knot ittakes alittle pratice but is a great load
bearingKnot! https://www.youtube.com/watch?v=t75IRTkFpCI
5. Leave a little slack for the last Knot this should be located top of the log in the
middle, this is so you can fit your hands under and use as handles (see image).
6. The “Lumber-log” is ready for action!
Page 44
The Lumberlog that I have made weighs 20kg you work harder than conventional weight
training due to its irregluar shape forcing you to use your stabilizing muscles to stay
balanced. By training with the Lumberlog you get more power in your body
TWO BASIC EXERCISES YOU CAN DO
WITH THE LUMBERLOG
THE POWER CLEAN:
GREAT FOR LEG STRENGTH!
LOG DRAG
4SETS, 10 REPS
4 SETS, 12 REPS
ARM STRENGTH AND CORE!
1) LIFT THE LOG FROM THE FLOOR IN THE DEADLIFT
POSITION
2) PUSH YOUR BODY UNDERNEATH TO CATCH IN THE
SQUAT POSITION.
1) ADOPT THE PUSH UP POSITION WITH THE LOG ON
THE LEFT SIDE
2) PULL THE LOG WITH YOUR RIGHT HAND
UNDERNEATH YOUR BODY
3) REPEAT WITH THE LEFT HAND
4) ALTERNATE THE ARMS!
Page 45

Fitness - Unconventional Athletes Magazine

Transcription

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