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Published by: Keith James on May 12, 2013
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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


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

Lessons in Wrestling and Physical Culture: “Deep breathing alone has made many a weak man strong and many a sick man well. breathing is the most important part of your exercise program. but Hindu push-ups and the deep breathing that goes along with them.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. 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. shoulders and hips. 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. my friends... It amazes me how often I see people going through the mechanics of Hindu push-ups and squats. Each repetition forces more blood to pump in my arms. This. is not the way to do them. 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. But most importantly.. Doing a little something all the time is far better. but I will say that .. clear headed and relaxed when the seminar began. although I do encourage you to train hard and push yourself. but it’s THE DEEP BREATHING from Hindu Push-ups that is most important of all.com . I got up at six and ... chest and shoulders . yet I cannot even hear them breathing. because I wanted to be wide awake. The next morning.. 3 www. would you be in better condition? Of course you would. this doesn’t sound like much.mattfurey. I won’t go that far. energize me much more than most other exercises. CONSISTENCY is the KEY. Doing something once in a while is of little help. I don’t know exactly why it is. It isn’t how much you do when you train. It is not the way to get the greatest benefit.. Each repetition stretches the spine.

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

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

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

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

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

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

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

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

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

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