Dear Friend, When I attended a three-day super-conference in Atlanta last month, it became time for me to put

myself in many of my client’s shoes. When I’m away from home, I get a taste of what many people go through with their heavy travel schedule. When you’re out of your normal routine, it can be hard to get yourself into the mindset you need for exercise. This presumes, of course, that you even need the so-called mindset? To a certain degree, you do, but getting a daily training regimen in is not as hard as you’d think and in this edition of Fitness & Conditioning Tips, I’ll explain why. In addition, I’ll give you some routines you can follow that will make the pangs of travel seem like no big deal. When packing my suitcase, there is one item that I always manage to find room for. And that item is ... my 18” x 24” bridging mat. My good friends at Quality Mat Company in Waterloo, Iowa, made the mat for me several months ago. It’s the same thickness (1.5”) as the wrestling mat I train on. It’s light weight and easily fits into my suitcase. Most importantly, it deprives me of any and all excuses for not training while I’m away. With my small mat I can practice the King of all Exercises in my hotel room ... or in the hallway. I can use it for holding a three-minute back bridge. I can use it for holding a three-minute front bridge. I can use it for headstands. I can use it to practice bridging gymnastics ... and believe me, when you learn how to do that, it is much more than a workout. It’s an all-around ... butt-kicker. Having it in my suitcase is a reminder that I can always make time for a 15-minute workout, no matter where I am, no matter what I have going on before or after. Bridging is something I love so much, I make sure I do it everyday. So that much goes without saying. What I really want to impress upon you in this issue of Conditioning Tips is how you can use your unfamiliar travel environment to your advantage, giving you some quick but highly useful workouts you can follow when you have conferences, meetings or other business engagements taking up most of your day.

December 2000 Vol. 1 - No. 1

The gym was huge . a lot of note taking. They haven’t read Combat Conditioning yet. and it makes the stretch you get from bridging a necessity. As for the super-conference. the pool is free. My wife..” I grabbed a towel and headed to the pool. So guess what I did? 2 www. a lot of studying . once I got to the pool. and her parents came. The gym costs six dollars extra.Unlike most of my travels. It also had a good-sized aerobics room. get myself huffing and puffing . took off my shoes and socks and started cracking off some push-ups.mattfurey. I was not going to train for an hour or more.. we were to jaunt over to Birmingham. Imagine. what it was like when I asked the receptionist if there was a charge to use the place. Sitting is the worst thing for your lower back . As I trotted past the men and women “pumping up” in the weight room.. Zhannie. I stripped off my shirt. this workout had a different purpose.. they can get fit with weights. Then. Sure. In fact. “The pool. take a shower. Alabama.. and it never seemed to end. Anyway. I was not going to strive for my best in anything. then go back to my room. which meant a lot of sitting. the trip to Atlanta was a whole family affair. But they can’t be faulted for this. now. the only bad thing about the seminar was the fact that we had to sit on our rumps all day. with machines and dumbbells all over the place.. I noticed they had a gym and pool in the lower lobby. Little did the receptionist know that I could get one helluva workout there. where Zhannie’s mother’s sister and cousins . a lot of thinking. so I feel compelled to forgive them. and so did my five-month old son. but no one in there had a clue as to how to use them. “Well.. on Thursday. because I had just driven nine hours. Frank. when it was over. the day before the seminar began. I don’t think a single person had an idea that he could get into great shape with nothing more than his own bodyweight. “Are you going to use the gym or the pool?” she asked. so I checked it out.. Zhannie and I were in Atlanta to attend a three-day Internet superconference. read a good book and fall asleep. At any rate. all I wanted to do was rev up my engine for a few minutes.” I said. Now. Most importantly. I took a tour of the Hilton. I was struck by the fact that there wasn’t a single one who appeared to be even remotely fit.

” Deep breathing is nearly the whole point of exercise. would you be in better condition? Of course you would. but it’s THE DEEP BREATHING from Hindu Push-ups that is most important of all. but Hindu push-ups and the deep breathing that goes along with them. There are some teachers who go so far as to claim that all exercise is nothing more than a technique to get people to breathe deeply. but I will say that . The next morning. yet I cannot even hear them breathing. does it? But if you did 100 pushups this way for one year without ever missing a day. As Martin “Farmer” Burns said in his 1914 mail-order course. I won’t go that far. CONSISTENCY is the KEY. This. my friends. Lessons in Wrestling and Physical Culture: “Deep breathing alone has made many a weak man strong and many a sick man well. because I wanted to be wide awake. shoulders and hips. 3 www. this doesn’t sound like much. clear headed and relaxed when the seminar began. Doing a little something all the time is far better. energize me much more than most other exercises.. chest and shoulders . It amazes me how often I see people going through the mechanics of Hindu push-ups and squats. I got up at six and . Each repetition stretches the spine.... Doing something once in a while is of little help.. I knew of no better way to accomplish this aim than another round of push-ups. breathing is the most important part of your exercise program. It isn’t how much you do when you train. I don’t know exactly why it is. is not the way to do them.. But most importantly. although I do encourage you to train hard and push yourself.mattfurey. Each repetition forces more blood to pump in my . It is not the way to get the greatest benefit.Here is the routine: 51 10 10 10 10 10 Total number of push-ups = 101 Hindu Push-ups Elbows-in Push-ups Fingertip Push-ups Decline Push-ups (feet elevated) Arms Wide Push-ups Hindu Push-ups Now..

A while ago a customer wrote me and questioned exactly how deep breathing could strengthen the organs of your body. I ended up getting even more excited and around 10:30 that night I took to the stairs for another brief workout.. Isn’t this taught in school? I guess not. so I took time to relax and let the information soak in by going to the jacuzzi to “set a spell. It is the first and last thing you do on this earth. you’re cheating yourself of the results you want and deserve. 4 www. As more oxygen pours into your lungs. You don’t need a lot of space and the only limits are your . I BE raring and ready to go. The blood was pumping. The question caught me off guard as I believed the notion to be so basic to human survival.. my push-up routine was supposed to consist of 101 repetitions.” In the jacuzzi were three of the seminar presenters and we got to talking. When you breathe deeply you rid your body of toxins. When you breathe deeply and fill your lungs to their capacity . The increased oxygen in the lungs then goes on to purify your bloodstream. In the evening. you die.mattfurey. your blood stream is purified and every cell of your body is strengthened. As your diaphragm moves up and down in sync with your breathing. namely carbon dioxide in the lungs. Okay. Without the capacity to breathe. new energy comes to you. I couldn’t sleep. the first organ that is strengthened is YOUR LUNGS. 10 fingertip push-ups and 30 sumo push-ups against the door jam. On Friday morning. stomach and other organs are massaged.. After 51 of these I did 10 reverse push-ups. Deep diaphragmatic breathing improves your digestion as well. I was breathing deeply. Instead of beginning with Hindu push-ups I did the elbowsin variety first. One of the great things about Combat Conditioning is that you can do it virtually anywhere. This internal massage improves and strengthens the functioning of your body. And this great energetic feeling lasted the entire day. your intestines. in the hopes that I would work myself hard enough to relax and unwind. I was so excited with the material I had learned. new life. Then for good measure I finished off with 25 Hindu push-ups . enough about the obvious.. A clean bloodstream helps keep your heart healthy (organ number two). And each time you rid your lungs of these toxins.If you don’t breathe deeply while you train. giving me a total of 126.

why not take a “break” at every floor? During your “break” . WE CALL IT ROAD WORK Running the stairs. “Well.. I first learned how to do “roadwork” from 2x Olympic champion Bruce Baumgartner.” he would say. And if you’re brave enough to do both in the same workout . Instead of this. Neither will I point out the scientific facts.The Hilton was great because it had 17 flights of stairs.. Just think . bear crawl and so on. You could do 10 jumper squats on the third floor and ten stomach flexors on floor number four . You could do 10 Hindu push-ups on one floor . Get the picture.then mixing it with bodyweight calisthenics fits within the framework of what Karl Gotch calls “roadwork. You could also give yourself even more variety.. Give me 15 minutes with you and I’ll turn the stairs of a Hotel into living hell.. if someone says.then 10 Hindu squats on the next.” “In sports like wrestling. I think you’ll know what it means to see Jesus Christ walking across the water. If you did the Hindu squats alone.mattfurey. but it’ll get his attention. Not to mention that you don’t simply have to run up the stairs. We know that wrestlers the world over are oftentimes the best conditioned specimens around. Getting back to the push-ups and squats: If you did 10 Hindu push-ups on every . You could also duck waddle. and so on. when he coached me at Edinboro University of Pennsylvania. what do you do for your cardio?” I just smile and say... you’d have done 340. “Follow me to the stairs.” Once I have the person 10 Hindu push-ups and/or 20 Hindu squats. he will follow one of the following routines. the hallways.. the streets. Instead of simply running or walking the stairs over and over.. And when you train this way. But there is so much more that you can do. “you never fight on one level. So it’s good to learn from them.” You are on your feet and on the ground. I won’t argue the point right now. How many possibilities for great workouts could you come up with. that would be 170 push-ups once you’ve reached the top. if the ONLY thing you could train on were the stairs? Those who don’t follow the concepts of Combat Conditioning may only think of walking and/or running them. one simple change can shorten your workout to the point where you’re getting more results in far less time.. It won’t take long . Although the bodyweight exercises I teach are extremely good for your cardiovascular system. 5 www. it forces you to get into combat shape. the parks or up and down your driveway .

you’ll run for awhile. then one guy will carry the other. drop and do 25 v-ups (jackknife sit-ups). new surroundings are literally begging you. Alabama. pull-ups and up-downs. you can imagine my delight. I think torture was the word we used. and described for me how to do it... I’d hate to see someone open his or her door and have a collision with you.. Simply run at a moderate pace. squats and pick up a rock with your right hand. As that guys feet touch the ground. 6 www. then you’ll trade off. I’m talking major . and you keep moving like that. interspersed with push-ups. Then. Believe me now and listen to me later. Can you guess what I did on that slope? Roadwork... when you wake up the next morning. literally lifting one guy off the ground... but do not sprint. Baumgartner’s method qualified as roadwork. you’re going to feel like a million bucks and the changes that take place in your body . you’re not going to believe it.. But . when I met Karl Gotch two years ago.... these are only a few of the things Karl will do to those who dare to learn from him. Naturally. BEGIN SLOWLY For those of us who have never done “stairway-to-hell road work” you should begin slowly. otherwise. When you get to one end. he talked about “roadwork” versus running. turning him head over heels. Jog to the other end . asking you to test your mettle. Then walk back. Run three steps and do likewise with your left. so when we got to Birmingham. Believe me 15 minutes of this and you are spanked. He’ll have you run three steps. my God. you can do it almost anywhere you go.mattfurey. and so on. but I’ll say this: Karl’s method is even harder. you can run up and down the carpeted terrain. In the hallways . Then crab walk. In fact. he does the same to you . the increased energy and vitality .. ONE THING FLORIDA DOESN’T HAVE One thing you won’t find an abundance of in Florida is hills. drop and give yourself 25 push-ups.. you may not want to get out of bed.. Yes.. jackknife sit-ups. Then bear crawl to the other end.Baumgartner had me running and sprinting around the wrestling room. Don’t try to accomplish too much in one session. He has roadwork for one person and for groups. It’s awesome. the deep breathing that will come naturally . Then do 25 more push-ups . on Sunday afternoon and pulled into a motel that sat alongside a steep meandering hill. He’ll have you doing bridging gymnastics. If it is only two people.. we didn’t call it “roadwork” back then.

See what you’re made of.mattfurey. December Workouts Copy & clip these workouts to take with you when you’re on the the road! December Program #1: December Program #2: Hallway “Roadwork” • Jog the length of the hall. Most . so I’ll have a category for that each month as well as answers to your questions. a tougher. • Bear crawl to the other end.P. don’t avoid them.S. Get to work on them and make yourself a better.And that’s what I’m asking you to do once you put down this issue of Fitness & Conditioning Tips. • 25 push-ups (arms extended). Merry Christmas to all of you. Many of you have asked me to keep you informed of new products as they come out. when you find your weaknesses. • 25 V-ups (jackknife sit-ups). Matt Furey Matt P. Y’all take charge now .S.ya hear. • Walk back to the other end. a more rugged and physically fit human being. • Crab walk to the other end. Probe yourself for strengths and weaknesses. P. I’ll send my Happy New Year’s wishes in the next issue. Post-Drive “Refresher” • 51 push-ups (Hindu) • 10 push-ups (elbows-in) • 10 push-ups (fingertip) • 10 push-ups (arms wide) • 10 push-ups (feet elevated). • 10 push-ups (Hindu) 7 www. I be off to do some roadwork myself. • 25 push-ups (elbows-in) • Jog the length of the hall. Test your mettle. Sincerely.

my question is this: I don’t wanna lose my size. I’ve been a swimmer. and I started to lift the weights using the “Charles Poliquin” principles. The exercises work so well and give you so much energy that you’ll look forward to doing them.. breaststroker and IM-er for 14 years. Sincerely. I would run on a semi-regular basis but would have to lay off at times because of lower back problems. Be sure to do the more difficult exercises like handstand push-ups. and I gotta tell ya.mattfurey.F. There are over 50 exercises that will help you. I’m not swimming any more. will I lose my size.CONDITIONING MAILBAG Mr. Srdan M. with Hindu squats. Weights don’t make you huge without food either. all natural. This makes my day. Any advice you can offer will be greatly appreciated. Matt. You can get much bigger and stronger using these exercises.? Once again thank you for sharing your knowledge w/ me. 250 lbs. it just depends on how you eat. I just bought your book five weeks ago. I’m usually an active person. I’ve looked at the items you offered and wanted to know what you would suggest I start with to get in shape for your more intense workouts. I started to practice bridging even though I was told by others that this would be detrimental to my back. Winston . I cursed and cried but results came. that’s how I got here on a swimming scholarship. one arm push-ups. Intrigued by your theories. I have not wrestled before but have been active in Kenpo Karate. only what I would consider normal muscular soreness from time to time. Michigan M. So. none of that steroid bull. will I be able to get bigger. three years ago from Croatia. Great news on getting yourself out of lower back pain.: Srdan. I just wanna know if I stop using weights completely. Congrats on the scholarship and the vast improvement you’ve made from your training. one legged squats. You can start at your own pace and make progress as you adjust.. But even if you don’t do these.. Now I’m 6’4'’. Furey. Keep in touch. and it worked great. but you’ll probably want to begin with the Combat Conditioning book and videos. and I wanna do your thing.. How does it look? Possible? I don’t know. Your information is one of the very few straightforward offerings that has helped me.F: Hello Winston. and just do your stuff. Recently I came across an article on you in a martial arts magazine and checked out your website. I would suggest everything I offer on the subject of conditioning. The only size you should lose from following the exercises in CC is excess fat.. push-ups and bridg8 www. it’s cool. I have had no serious back pain since then. My name is Winston. etc..

Except for my childhood I have never been in shape.000 lbs. He was about a foot shorter than you and weighed 260 pounds. Until recently I lifted heavy weights. W. 1/2 way down for 5R X 8S) but I can hardly walk . from 1980 1993. My Uncles and Grandfather practiced wrestling and boxing and I remember copying many of their routines as well. that I was part of in Austria and Germany. or martial arts and everyone disagrees or says nonsense. you will continue to develop. Still to this day. and I’m going to devote myself to your program. (in a free-weight contraption. When I came to the United States I let myself be convinced by martial art instructors and weight lifters that what I had been doing was wrong. and Aikido in Japan I never truly followed their emphasis on non-weight routines. There is so much nonsense out there it’s really hard to find good advice. Look at the Great Gama from India. Dear Matt: Just got your tapes yesterday. Karate. whenever wrestlers came to visit the club they would kick our butts. I feel I’m back on the right path. The book is great but the tapes are really essential to see the finer parts of the movements. I started getting in shape but a stomach problem and 2 month layoff put me back into fat town. step by step.mattfurey. not at a pro-level but hitting mitts.. Well I’m 40 years old now. And he wasn’t the only big guy from that era who trained that way. but I only reached a medium level. and have a waist measurement of alone. My last major sport was Judo. and always thought it was an individual flaw I had. for the last year and a half I’ve been practicing boxing. Anyway. pick up any magazine about weights. I have participated in martial arts since I was 4 or 5 years old. During that time I was in the best shape of my life. I’m going to start doing the routines tomorrow. therefore I will do them one step at a time. Mann New York City 9 www. They are great. etc. everything you say makes clear and perfect sense. and couldn’t start your program due to my knees hurting so much. the bag. One note of interest in Judo which shocked me at the time was. health. At this point I have nothing to lose. The only thing that saved some of the advanced players were arm bars and chokes. last week I squatted 1. I can barely do even a few of any exercises you are showing. and what they did was right. 250 lbs. I reviewed them quickly and many of the exercises reminded me of the Turnverein (Gymnastic organization) in my childhood. 5-10. I was so thoroughly brainwashed that even when I went to practice Judo.

Matt. Another benefit to your exercises was that it helped me with my lower back problem. I found your exercises have given me the ability to continue to be able to hang in there with 20 year olds while I train in Brazilian Jiu Jitsu and JKD. M. I do want to ask you a question about bodyweight exercises that has always befuddled me. I have heard of dinosaur training from another source. in Ned Beaumont’s book on street grappling. Matt Furey. I’m glad to hear of your commitment and you can count on me to guide you along the way. Continued success to you.F.M. and as strange as it sounds. 38 years old and not much of an athlete. At a 150 lbs. Glad to hear you got the tapes and like them. What she does not know is that the $40/month I will be saving will enable me to train more in the martial arts! Kali Ramachandran New York P. My wife loves the fact that I will be canceling my membership at the local gym since I no longer need to lift weights. The very best to you. as you know the standard advice is to wait 48 hours or there abouts before performing weight exercises for the same parts of the body again. I heard of Hindu squats—only they were called “Indian squats” in a text on Bruce Lee—however. Mariano 10 . I appreciate you providing instruction free at your website. I was surprised that the walking the wall exercises and bridging did the trick. In weight lifting exercises. Over the last month I have not been able to swim so I had to rely on your exercises to keep my lower back healthy. I’m very pleased to hear of your improvements and know you can expect much more in the future.: Thanks for writing to tell me how you’re doing.F.mattfurey. it contained no explanation on how to do them. which has been on my mind at different points throughout the past several months. It is been awhile since I spoke to you but I want to tell you your combat conditioning videos and book have improved my fitness 100%. God bless you. why do I hear from various sources that it is alright to perform the same bodyweight exercises everyday for however one wants or needs? I would really appreciate your reply to this question.S. Thank you for your kind attention. I was so excited to discover your website and plan to order some of your products. As a Hindu I love the fact that your key exercises are named after my religion.

Sincerely. I know you're having trouble getting into position with your hands. I can't even get my hands by my shoulders properly let alone press up with them into the proper position. My Hindu Push-up is weak. even if it seems to no avail. but it is there. isolating exercises.mattfurey. Variety is the key. I have become convinced that the most effective exercise comes from a few of the right exercises (exercising the whole body) done correctly. As for bodyweight calisthenics. This doesn’t mean that you do exact same routine each day. I am sure my upper body strength will improve with the Hindu Push-up. who do bodyweight exercises each day will note that they get into tion faster if they train everyday. and I am sure I can develop it more.F.M. they represent a natural form training." I am convinced that the Royal Court is very effective from having tried them.: Mark.F. However. Eventually it will come. of day and People condithe Mr. Best of luck to you. Bulgarian. Your (and Karl Gotch's) system seems to me to be very sound. Before I answer. one of the things you can do is work on your wall walking and reverse push-ups. I look forward to making great gains with this exercise system. 11 www. Furey.e. They exercise everyday as it is part of their survival. but you have to keep trying. etc. let me say this: Not ALL schools of weightlifting advocate rest. Animals don’t train one rest two. i. Can you suggest any intermediate steps to help me develop the flexibility to get my hands in position. I don't really have to much trouble with the Hindu . Mark Buhrdorf M.: Hello Mariano. I just received your book from Dragon Door Pub. Some train everyday as well. Thanks for writing and asking this question. Another thing to help develop some strength and flexibility in your arms and shoulders is to do the "Table Maker Push-ups" as seen in the book. the Back Bridge seems to be totally beyond my grasp. just like animals in the wild. but I am really frustrated at this point with the state of my "Back Bridge. rather than doing a lot of repetitive.

Only $99 plus $6 S&H. Bridging gymnastics and much . then has a 10-minute follow along workout segment to top things off. Learn how Karl got his athletes in shape in Japan and Europe with nothing more than bodyweight exercises. Amex accepted. Each video goes into great detail on the exercises found in the book. In fact. Call and place your order today at 813 994 8267. Karl Gotch. This book is only $29. including muscle-up and two-finger pull-ups. Only $49 plus $5 S&H. Hand stand push-ups from wooden apparatus that allows you to change the level and intensity of each repetition. Combat Conditioning: Functional Exercises for Fitness and Combat Sports. each video takes you through the mechanics and benefits of each exercise. The still rings from gymnastics. Nearly 50 different exercises you can use. and will be available for Christmas.This video comes from the personal archives of the great mat legend. The Push-up Workout and The Ab & Back Workout. Karl decided to release it recently so that all may see a broad overview of his expertise. Karl Gotch’s Conditioning for Combat Athletes . 12 www. most of which you have not seen before. Those who thought they knew how to do the exercises from the book alone have reported what a difference they have made since getting the videos. See the unlimited possibilities that exist with this method. find out how the oldtimers flattened and hardened their waistlines with exercises done while STANDING. Or send a check or money order to: Matt Furey 10339 Birdwatch Drive Tampa.This smashing book is Matt Furey’s latest. Visa.NEW PRODUCTS Combat Conditioning Videos . Entitled The Leg and Lung Workout. Florida. Talk about results: After a month of training you’ll be able to take shots to the midsection with no trouble at all.95 plus $5(US) S&H($10 foreign). it’s on the tape. 37 exercises on one tape. Combat Abs: Rock Hard & Punch Proof . MC. 33647. Rope climbing upside down? Yes. Learn how to build a rock hard stomach with bodyweight calisthenics.This exciting three-volume video series is based upon Matt Furey’s bestselling book.mattfurey. Shot over five years ago for remembrances.

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