Newsletter 29

4. Training Tip: "Just What Exactly Are You Training Yourself To Do?"

I am probably going to step on some toes on this one!

The issue is about HOW you exercise and what exactly are you teaching your body to get better at.

As Pavel Tsatsouline, Master of Sports, has been telling us for years, "you are strong enough to pick up a car... your body just doesn't know it."

What does that mean?

That means we all have enough physical muscle on our frames to pick up a car, and yes ladies I mean you too!

Have you ever heard a story about a mother lifting a car to get her trapped child out from under it? Well it is true, very rare but true. You see, your nervous system won't allow you to recruit all of your muscle fibers; in fact even elite powerlifters use only about 50% of their available muscle fibers. We normal human types use even less, 20% if we are functioning properly.

That is why you can see smaller guys who are stronger than bigger guys; because the smaller guys have learned how to use a larger percentage of the muscle they have while the bigger guy is still using a small amount of his muscle. Even though the big guy has more muscle he still uses less of it. Now a big guy that has learned to use a larger % of his muscle is going to be a strong dude!

So this brings us back to how you should train. Since recruiting more muscle fiber is a matter of central nervous system efficiency, meaning that you are literally more skilled at using more of your available muscle fibers, it would make sense that we should train in a way as to become more coordinated in our lifts.

The problem is that the current train of thought is to "train to failure", "no pain no gain" or "keep pushing harder!" Well let me ask you a question... on that last rep or two when you train to failure, how perfect are those reps? Does your form stay the same or does it degrade into something that looks more like you are passing a kidney stone? Right... you got it.

How many people have heard "practice makes perfect"?

Well it doesn't!

"Perfect practice makes perfect."

Ask yourself "what motor or movement mechanics you are sacrificing in order to crank out one more sloppy repetition?"

Imagine learning to play the piano. If all you did was play the piano as hard as you possibly could, aimlessly banging away on the keys, what would be the outcome?

Ditto for strength training. Actually, ditto for flexibility training, athletic skill training, etc.

Train to get as many perfect reps in your lifts as possible. As your strength improves you can get perfect reps with heavier weight which will require your nervous system to learn to recruit even more muscle fibers.

This is a key point in Z Health; when Dr. Cobb says to do 3 perfect repetitions of a toe pull and then call it a day, he means it! 10 sloppy reps on the same toe pull will not give you the same benefit as 3 perfect reps.

Let's take this into my own training. I do typically one set of front squats once per week. I add a rep each week and go up in weight whenever my reps get above a desired level. I am at the point now where I can clean and front squat 2 x 106 lb kettlebells (the Beasts) and I am out of weight.

I used to do lots of sloppy reps and sets and would hit a brick wall. I actually train less than I ever have in my life and am the strongest I have ever been. I am almost embarrassed to admit it but I am sharing with you that there is an easier path to success in strength, fitness and athleticism, and that path is not training so hard that you puke on the floor! As some unnamed exercise systems would have you believe.

Now, let's take this to athletic training, specifically Martial Arts.

I have been involved in Martial Arts for over 2 decades. Without fail, all of the systems I trained in would involve training to the point of almost total exhaustion. Countless repetitions, countless minutes on the heavy bag, focus mitts, sparring till your technique is all but gone because you are so pooped!

Let me ask you again...

What exactly are you training yourself to do when you train like this?

If you go over to a heavy bag and wail away on it for half an hour until your arms feel like jelly, is your jab going to get better?

Heck NO! It will get worse!

Quit being a doofus and get with the program!!!!!!!

Want a kick arse jab?

Practice the jab while as fresh as possible. When you start to feel fatigue... QUIT!

When you are fatigued, fine motor movements get replaced by gross motor movements. Your sharp non-telegraphed jab becomes a sloppy easily defended jab.

Martial Arts is a skill, not a workout! If you train your Martial Arts practice as if it were a workout rather than skill practice then you are shooting yourself in the foot.

If you are too macho to believe what I'm saying then fine, be content to never realize your true potential. I train my jab about 5 repetitions every 3 months and it remains quick, powerful and accurate. I don't need to train it more at this point because I have years of proper motor skill practice under my belt. I can now spend my time working on other areas.

By the way, if you follow my advice your jab will be as good as or better than mine in less time! Remember, I did things wrong for many years before I learned what I know now. I had to spend time unlearning bad motor patterns.

If you want to make quicker progress follow a method that Pavel Tsatsouline calls Grease the Groove. Basically do a handful of reps here and there throughout the day while staying away from fatigue. This brief amount of training allows you to stay focused instead of getting bored and loosing your focus. You won't get fatigued either so each rep can be perfect.

P. S. If your Martial Arts or athletic training involves a series of exhausting calisthenics before you begin your skill practice then shame on you or your coach for doing such a silly thing. Pick up a copy of Thomas Kurz "Science of Sports Training" and read it over and over and then use it to smack yourself in the face with. Thomas explains what everyone knows instinctually, just our egos get in the way.

Bottom Line:

Strength is skill practice
Joint Mobility is skill practice
Athletic movements are skill practice
Cardio training can or can not be skill practice depending on whether you are doing it for sport or for heart health. For sport, it is practice, for heart health it is a workout. Don't know what I mean? Well this is a future article then.

When you view everything like piano practice your skill will go way up and injuries will go way down.

Side note for those seeking muscle size. One set of squats once per week may not be enough for muscular size. Pavel Tsatsouline provides the answer to this enigma in his groundbreaking book Power to the People.

Or you could just enlist my services to design a training program that fits your goals!

Until next time, train like an athlete not a hamster!

PS. If you are watching late-night infomercials and are thinking of buying the "Ab Gizmo 3000" or "Dance Your Way to a Super Six-Pack" don't bother. Save yourself some hard earned doubloons and instead purchase my Personalized Program Design. I'll get you better results with your own body weight and you won't have to make installments on an expensive piece of crap that sits in the corner collecting dust for the next 10 years for crying out loud!

5. Setting The Record Straight: "Flat Feet"

by Jason Wood, RKC, Z Health - R Phase, ACSM - HFI

Who cares if you have flat feet, a high arch... it does not matter!!! This is from Dr. Gabe Mirkin's website: http://www.drmirkin.com/ It was written about Bob Hayes who was at one time the worlds fastest man.

One reporter wrote that Bob Hayes went on to become the world's fastest human in spite of being born with such flat feet that he had to be put in casts to have them corrected. The reporter did not know that people with flat feet are often fast runners because rolling in allows their feet to press harder on the ground to force them forward with greater force.

When you run, you land on the outside bottom of your feet and roll inward to absorb the hard shock of your foot striking the ground. Most people who have flat feet have normal arches. Their feet appear flat because they have flexible ankles that allow their feet to roll so far inward that their arches touch the ground, so you can't see them. The more you roll in, the greater the shock absorption and protection from injury.

Almost all of the world's great sprinters have flat feet. The newspaper article should have said that Bob Hayes went on to become the world's fastest human in spite of the physician who almost ruined his athletic career by putting casts on the world's strongest feet.

Read more from Jason on his blog.

The truth is that all of the research I have read in the last 2 decades says that a moderately high protein, high fiber, medium oils/fats and low to moderate carbohydrate diet is key.

A diet full of fibrous cruciferous vegetables such as kale, spinach, brussels sprouts, green leafy veggies, broccoli, cauliflower, etc. will have ample carbohydrates for average folks and have a ton of fiber so those carbs don't get converted to sugars and stored as fat as easily.

Protein is the building block of life, without it... you die.

Carbohydrates are not essential for life. Fat and protein both are. That is why you hear the terms "essential fatty acids" or "essential amino acids" but you never hear the term "essential carbohydrates." Your body can not use other macronutrients to make these "essential" fats and proteins.

Ok, enough hyperbole Brian... No, you should not try to completely eliminate carbohydrates, as if you could anyway. However, we are in a heavily over-carbed society. We eat way too little protein, way too little fiber and too little essential fatty acids.

Break It Down Brian:

7. Denver Metro Area:
"Kettlebell Classes in Aurora"

Kettlebells, the manly (and womanly for that matter)... let's just say the non-sissy, fun, athletic, and effective way to get in kick-butt shape.

Come see what the fuss is about in at one of my classes.

Also, Self Defense/ Martial Arts classes have begun on Thursday evenings.

Kettlebell Classes are $19 per session for drop-in rates

Self Defense/ Martial Arts classes are $15 per session for non-kettlebell clients and $10 per session for existing kettlebell clients. This is a low introductory price that will go up in the future, but if you start now while it is low then I will lock your price in when I raise it.

Unlimited Month of Classes Discounts are available

Military, Police, EMT, Firefighter discount available (inquire please)

Classes are kept fairly small and have good fun people in them who all encourage each other to do their best!

You will get lots of personalized attention, improved kettlebell technique, general fitness and nutrition tips and the best body of your life!

What in the world are you waiting for?!

Email me today for more info Contact Page

8. HardStyle Magazine:
"Download the Latest Issue for Free!"

What you’ll get in this issue:

#1 HardStyle goes Hollywood—-Enter the Dragon’s John Saxon at 71 years old presses the 70lb KB overhead! and finds a new vitality with Pavel’s Russian Kettlebell training
Interview with Dr. Mark Cheng, RKC Team Leader

#2 The Hungarian kettlebell revolution—-how a Krav-Maga instructor has inspired his fellow-countrymen to crush with kettlebells!
By Peter Lakatos, RKC

#3 Killer deadlift variations for foolproof strength gains—-an excerpt from Power to the People! Monthly
By Pavel

#4 How to Prepare for—-and PASS—-the RKC Instructor Certification Workshop
By Brett Jones, Master RKC Instructor

#5 Hurting?—-Find the REAL Problem Behind the Obvious Complaint
By Brett Jones, Master RKC Instructor and Gray Cook, PT, RKC

#6 “It’s not a matter of IF kettlebells will work for you; it’s a matter of HOW to work with them to fit your needs.”
By Andrea Du Cane, Master RKC Instructor

#7 Real World Power—-the Cardio Connection
By Kenneth Jay, MSc., Senior RKC

#8 How to assess and fix length tension relationships—-to eliminate pain, reduce the chance of injury and enhance your athletic performance
By Mark Reifkind, Senior RKC

#9 Superman—-the reinvention and rise of Mark Reifkind in the hardcore world of competitive weightlifting and strength training
Interview with Dr. Mark Cheng, RKC Team Leader

This is a great quarterly magazine that I read religiously, heck I've even appeared in it a few times.

Download it for free by clicking on the picture.

9. Hall of Achievements:

Our newest updates:..

Shari Wagner - Rock-bottom Pistol with 18 lb kettlebell

Alee Vang Webb - 100 snatches in 5 minutes with 26 lb kb

Robyn Smith, RKC - 200 snatches in 8 minutes with 26 lb kb
Robyn aced the US Secret Service Snatch Test, Women's Division with 2 extra minutes to spare!

Jan Ferenc - Deadlifted "the Beast" a 106 lb kettlebell

See all achievements on the "Achievements" link at the left navigation bar at the top of the page or click here

10. Personalized Program Design:
"Tired of Not Reaching Your Goals?"

One of my recent female clients went down 2 belt sizes in a month! She did it in just 15 minutes 3 - 5 nights per week and from the privacy of her own home using just her own bodyweight!

What are you waiting for?

Let's face it, we are our own worst trainers! We are great at telling other people what to do with their exercise programs but we can't seem to figure our's out to meet our goals.

Whether you are an athlete who needs to perform better at their sport, a guy or gal who wants to look better at the beach, maybe you just want a healthy heart and joints or you want a combination of all three; I can help you get there.

What is Personalized Program Design?

A custom "personalized" training program for created just for you. I take into consideration your goals, time, lifestyle, equipment you have access to, etc. You follow this on your own at home, the gym or where ever. Have kettlebells? Barbells? Dumbbells? Just your bodyweight? No problem!

Who needs Personalized Program Design?

New to Exercise:
- You know you want to get 'in-shape' but you have no idea of how to do it. Let me show you exactly what to do and how to progress.
Wants to Work Out at Home:
- Custom made training program based on your lifestyle, time, equipment or lack there of.
Hates Gyms:
- Join the club, or rather don't, I can't stand them either. Train at home with whatever equipment you have access to. You would be amazed what you can do with just your body weight if that's all you have.
Short on Time:
- You CAN exercise for 15-20 minutes per day 3-6 days per week easy! If not you are making excuses. I'll show you how, and yes this is effective. But don't kid yourself, you will be working your butt off!
Been Training for Years But Haven't Reached YOUR Goals:
- You need a fresh outside perspective on your training. You also need an experienced professional coach to show you the way. I am both of those. All you need to provide is the elbow grease and sweat!

Quit making excuses and treat yourself, you deserve it!

Learn more about my Personalized Program Design here

11. Charity in Focus:
"Precious Ones Outreach International"

My friend Janet "Ama" Annan has a special place in her heart for orphaned and abused children all over the world. She is the founder of Precious Ones of God Outreach International a non-profit organization that takes in orphaned and neglected children and gives them clothes, housing, food and schooling. I have volunteered my time and talents with this organization and can tell you that they are legitimate and make a real difference in the lives of hurting children. In fact, Janet and her husband both work full-time jobs just so they can provide more money to help the children. She can use all of the support she can get. No guilt trip but if you are moved in your heart then please visit her at her website here.

Until next time, train and eat like ATHLETES not hamsters and reap the rewards of a healthy, lean, sexy/studly body!

Brian Copeland, RKC

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