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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
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www.mattfurey.com

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

. would you be in better condition? Of course you would. CONSISTENCY is the KEY. I don’t know exactly why it is.. clear headed and relaxed when the seminar began.com . Each repetition forces more blood to pump in my arms.. energize me much more than most other exercises. Doing something once in a while is of little help. this doesn’t sound like much. This..mattfurey. my friends. chest and shoulders . Lessons in Wrestling and Physical Culture: “Deep breathing alone has made many a weak man strong and many a sick man well. I knew of no better way to accomplish this aim than another round of push-ups.” Deep breathing is nearly the whole point of exercise. 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.. The next morning.. but Hindu push-ups and the deep breathing that goes along with them. but I will say that . shoulders and hips. does it? But if you did 100 pushups this way for one year without ever missing a day. It amazes me how often I see people going through the mechanics of Hindu push-ups and squats.. It isn’t how much you do when you train. breathing is the most important part of your exercise program. is not the way to do them. yet I cannot even hear them breathing. I got up at six and . 3 www.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. As Martin “Farmer” Burns said in his 1914 mail-order course. although I do encourage you to train hard and push yourself. Doing a little something all the time is far better. It is not the way to get the greatest benefit.. I won’t go that far. Each repetition stretches the spine. because I wanted to be wide awake. But most importantly. but it’s THE DEEP BREATHING from Hindu Push-ups that is most important of all.

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

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

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

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

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

I’m going to start doing the routines tomorrow. My last major sport was Judo. There is so much nonsense out there it’s really hard to find good advice. but I only reached a medium level. whenever wrestlers came to visit the club they would kick our butts. I started getting in shape but a stomach problem and 2 month layoff put me back into fat town. you will continue to develop. Anyway. 5-10. Except for my childhood I have never been in shape. that I was part of in Austria and Germany.com . and what they did was right. Karate.ing alone. Dear Matt: Just got your tapes yesterday. and couldn’t start your program due to my knees hurting so much. everything you say makes clear and perfect sense. Well I’m 40 years old now. I reviewed them quickly and many of the exercises reminded me of the Turnverein (Gymnastic organization) in my childhood. The book is great but the tapes are really essential to see the finer parts of the movements. I was so thoroughly brainwashed that even when I went to practice Judo.. And he wasn’t the only big guy from that era who trained that way. I can barely do even a few of any exercises you are showing. During that time I was in the best shape of my life. and have a waist measurement of 46. Look at the Great Gama from India. (in a free-weight contraption. pick up any magazine about weights. and always thought it was an individual flaw I had.mattfurey. Still to this day. for the last year and a half I’ve been practicing boxing. 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. At this point I have nothing to lose. Mann New York City 9 www. They are great. etc. I feel I’m back on the right path. The only thing that saved some of the advanced players were arm bars and chokes. and Aikido in Japan I never truly followed their emphasis on non-weight routines. from 1980 1993. 1/2 way down for 5R X 8S) but I can hardly walk now. health. last week I squatted 1. and I’m going to devote myself to your program. W. not at a pro-level but hitting mitts. My Uncles and Grandfather practiced wrestling and boxing and I remember copying many of their routines as well. I have participated in martial arts since I was 4 or 5 years old. Until recently I lifted heavy weights. 250 lbs.000 lbs. He was about a foot shorter than you and weighed 260 pounds. the bag. therefore I will do them one step at a time. step by step. One note of interest in Judo which shocked me at the time was. or martial arts and everyone disagrees or says nonsense.

mattfurey.: Thanks for writing to tell me how you’re doing. Thank you for your kind attention. Continued success to you. In weight lifting exercises.com .F. Glad to hear you got the tapes and like them. I’m glad to hear of your commitment and you can count on me to guide you along the way.M. 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. it contained no explanation on how to do them. which has been on my mind at different points throughout the past several months. I appreciate you providing instruction free at your website.F. My wife loves the fact that I will be canceling my membership at the local gym since I no longer need to lift weights. I was surprised that the walking the wall exercises and bridging did the trick. 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%. I’m very pleased to hear of your improvements and know you can expect much more in the future. in Ned Beaumont’s book on street grappling. At a 150 lbs. I was so excited to discover your website and plan to order some of your products.S. As a Hindu I love the fact that your key exercises are named after my religion. 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. The very best to you. I do want to ask you a question about bodyweight exercises that has always befuddled me. 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. 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. Another benefit to your exercises was that it helped me with my lower back problem. I heard of Hindu squats—only they were called “Indian squats” in a text on Bruce Lee—however. Matt. Matt Furey. and as strange as it sounds. M. 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. I have heard of dinosaur training from another source. Mariano 10 www. God bless you. 38 years old and not much of an athlete.

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

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

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