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Page 1 of 14 Copyright © keg conditioning 2008-2010
Dave Lemanczyk. Enjoy the exercises of the KEG CONDITIONING and follow each as described. monkey do Goal framework Order Form Bonus workouts Notice Please consult your primary care physician before attempting any of the exercises detailed within this professional grade product. and only train when you are ready to. listen to your body. This training system is not intended to replace one put in place by your medical doctor. KEG CONDITIONING is a rigorous course of physical exercise that is effort based and requires a competent level of fitness. LLC and Dave Lemanczyk are not liable for any injuries that may take place on behalf of any participants during KEG CONDITIONING. Make sure your training intensity and frequency accommodates your lifestyle. 3-4 4 4-5 5-6 7 7 8 8-9 9 10 11 12 13 14 Page 2 of 14 Copyright © keg conditioning 2008-2010 . Please exercise at your own risk.Table of Contents Real mental toughness Tools to dominate the mind Actions determine everything Cardiopulmonary S & C Exposing the lies Male/female training differential Become a master teacher Warrior workouts of antiquity Log your statistics Keg negatives Monkey see.
With that in mind. REAL MENTAL TOUGNESS Everything we do can be considered mental since all the signals that direct us to move originate from the brain. ask what the "auto-suggestions" were and what the last possible mental command was prior to the breakdown. for example. With that in mind. This is why you remember sensations of pain and how they relate to specific types of exercise. I have heard many people errantly attempt to teach mental toughness. I know you are going to rightfully enjoy this edition! It will expose a great deal of current fitness inadequacy and lead to a higher level of fitness consciousness. few people have the ability to dominate the mind without being taught. "you have to be mentally tough" and not define how to that person? Instead of stating the obvious. Newsletter. The main point of this second publication is to take off where we left off! We will continue to get down to the grass roots of real productive training opening up the show with a mental toughness campaign. This is where a battle must be intrinsically won to proceed. the very next time you do keg lunges your mind will start to calculate how you should feel before. "mental toughness" is not going to lead them to independently learning the necessary skills to make improvements. during. In the case of the vast majority of people needing to learn how to mentally get tougher. during. Turn it off. ask about the specific mental factor that led to the breakdown. Your brain will store memories before. Over the years. and after that specific exercise task. The first issue has received tremendous international feedback and I have to thank all of you for your time in sending it. You have to alter the storage drive to receiving information and storing it only. This is a very difficult practice but one that is inside the mind of every champion.Welcome to the Second Edition of the K. "go easy". The brain is relative to a storage drive that infinitely calculates based on what it knows through exposure to stimulus. The physical body is the shell that does based on the minds control. Honestly. Typically.C. you have to teach your mind how to work in a different operating capacity. and push past your best effort. "pace yourself". How many times have you heard someone say. Forget the "notions" from deep within the storage drive to "quit". and after it. in other words. In a sense. "Selfsuggestion" is telling yourself what to do or listening to your conscience. telling them they need to develop. Let us say you did one hundred keg lunges with the empty keg four days ago. breakdowns occur as a string of events ranging from the primary goal of physical Page 3 of 14 Copyright © keg conditioning 2008-2010 .
I have an idea. the storage drive has to be on with no filter. once the operating order of the mind is understood. This Q&A self-experience will enable you to take an outside perspective on yourself. all physical tasks can be executed accurately for endurance campaigns. why not teach winning and losing from the start with trophy's for the winner only? Right from the start reality checks are in place. Based on that information. For starters. only pure reality. I am sure you know that already based Page 4 of 14 Copyright © keg conditioning 2008-2010 . only yourself to yourself during this exercise. While it is important to plan. In terms of self-improvement. For this to work. Sorry for the brief tangent. now let us move back into the self-evaluation across your deep mental spectrums. it will be time to alter the approach to reach your goals. it is much more important to do. So what is really more important. a list of exercises or the mental ammunition to do any exercises? I know the answer and you do too! This is why the KEG CONDITIONING perspective just blows away the average "go to the gym and pump" philosophy. Do not compare yourself to others. Second place trophy's feel good in elementary school because the truth is apparently too hard to handle at that age. champions prevail. Think about the planning of your goals or lack thereof that has led you to this point in time. understanding is more important than planning. this might be the first time someone IS actually honest with themselves. You have to decide to be honest if you are actually a champion or not in what you do or are trying to do. In some respects. and everyone else needs to suck it up as a loser and work their way to get to the top. Why should you lie to yourself and how could you lie to yourself? I know you understand the perspective now. Listed on the next page are the tools I know you can use to fully dominate your mind. as described above.fatigue and the self-defeating doom that is self-suggestion. Right from the start of this perspective it is imperative to be cognizant that only winners win. ACTIONS DETERMINE EVERYTHING The best planning is only planning unless it involves direct doing. Getting to the root of the breakdown will prevent future events of the same kind. Call it brutal honesty in the most intimate sense. TOOL TO DOMINATE THE MIND 1 • Command body to perform 3 • Turn OFF "self-suggestions" 2 • Perform 4 • Store information True mental toughening is difficult because it requires each person be completely honest with themselves.
land because when we're done. The cardiopulmonary system (heart and lungs) needs to be operating in an optimal capacity for us to get the most out of training. and adequate rest. fast resting heart rate. At the same time. "you have to prepare for the worst to bring out your best". I am sure there are people out there who think they train hard but their concept of train hard isn't always relative to ours. if you want to improve and train hardcore K. There is no comparison on an expansive level. and enforcer. okay let's do it! It doesn't matter what time it is because each day you get your "daily's" in. These moments include cardiovascular fitness (as mentioned above). outlets for stress/anxiety. etc. jump rope.C. → Mentally unwind in the best way for you → Give yourself plentiful information Every single action you take must be in some forward motion bringing you closer to your target. If it means dong what you need to do to reach your goal at times of the day only animals are hunting. style stuff. fruits. that is when the relaxing takes place. and nuts. we need this type health primarily to stay alive. • Daily cardiovascular exercise • Daily adequate nutrition • Daily stress release • Daily mental feeding → Jog. Learn to replace exactly what your body needs to operate and then make specific additions based on individual want. you better be doing. and more body fat than necessary needs to take the following steps. dietary choices (fist sized portions). You get the picture. Until then. you are one step closer to becoming a champion. it doesn't matter who you are. Anyone who has been to a doctor and has received the news of high blood pressure. bike. walk. swim. An unstoppable guy in training is the same way in real life. then do it! Four in the morning. → Whole foods. Anyone who is in pretty good shape still needs to take these steps. There are no rests here in K. every second of every minute is hard work! cardiopulmonary strength & conditioning This is a perfect lead for me to break down another critical component of our training. elevated cholesterol. Make the time you have throughout the course of each work for you. Each man has to be his own police force.on the fact that you have been "in da' gym" and you also have done K. style.C. Another very important piece to doing KEG CONDITIONING is the carryover this indomitable will have in your daily life. protector. When I developed this whole style.C. veggies. You will realize that there are many opportunities for you to improve throughout the course of a day. I had it in mind that the average guy is the savior of humanity. Everyone has heard somewhere along the lines that. Page 5 of 14 Copyright © keg conditioning 2008-2010 .
You have to take your threshold for pain and extend it to make progress. Knowing how to effectively fit each one of these pieces into the human puzzle is what I call KEG CONDITIONING. This is a level of pure focus where the person simply does. clean it up and follow the rules. Does that sound familiar in some relative way to a person you might have heard speak once or twice? Mental toughness is something that can be developed over time but it takes gut wrenching work to improve. Some people call this is a higher level of awareness but to me. nothing to hold back. let us draw our attention back to being honest with oneself. style is all about. The parameters of the K. "absolutely right". Instead. Remember those tools for mental domination that I listed before? Give them to someone you know is mentally tough and I bet they say. people would flounder without improvement. and everything to give to what I do. the drive inside a competitor who will not give in is most important.C. you can prevent it from happening again. This is a critical component for understanding what this K. I know this level of instruction goes quite beyond just saying.Remember the self-evaluation process? If you miss a day of consistency. during. and never make any progress. Mentally. Introspection or self-study is critical to making progress in all conceivable areas as a human. it becomes a habit. Page 6 of 14 Copyright © keg conditioning 2008-2010 . get stuck in the mud in every way." .Vince Lombardi Quitting is never an option. enhanced dedication. it is a plentiful perspective for human improvement. For a moment. and after situations in life occur. "Once you learn to quit. You can clean this up by pinpointing what specific moment led to your breakdown. I speak from personal experience when I write that my perspective is that I am willing to die for what I do. "hey you need to get mentally tougher". physical or spiritual. What does this all ultimately do for you? This means more sacrifice. This might scare you but the truth is that I have no regrets. make no excuses for any disobedience to the rules you made for yourself.C. Life experience has taught me that only the strong survive and enduring pain is a big part of it whether it be mental. program seem broad from the outside perspective because the really big part of what is going on is happening INSIDE the mind of the doer. Once you get to the root of it. If I didn't I would be doing less than I should. Self-study is effective because it is done based upon your observations of yourself before. and hardcore focus on the overall goal. Without self-study.
Web Developer is the same today as it was in 2006. Facts state the only difference between male and female training programs point to one factor. seated truck pulls. My wife has a bunch of them and from time to time I go through them. copy & paste workouts. KEG CONDITIONING is in 72 countries/territories in the world with majority of men and some women tearing the training apart.C. unnecessary training gadgets. and sleek fitness models that less than 1% of the human population actually resemble. those of us that understand these concepts need to teach others to also know and do. cheat curls. long distance keg carries.. This can be applied to functional methods.I challenge you to progressively master every awkward object after your empty to full keg experience. and late-night infomercials are still being printed/run with great consistency? I mean take a good look at almost any fitness magazine and you will most likely see a vast majority of advertisements. I actually had a web developer contact me early in the year 2006 and tell me if I didn't directly market my products to men. not one day". why all the falsity and where is reality? Male/Female Training Differential One major lie I will expose right now is the whole concept of male/female training differential. kettlebell juggling. sled dragging. I'm in it for the long haul. the innate production of natural testosterone. etc. It's not just about using a keg and thirteen exercises. The way I see it. loading drills. Go back into your memory bank now and think about how many of these magazines. grip work. stone lifting.Exposing The Lies Ever wonder how fitness magazines. I find myself wondering. males produce much more testosterone than women. It's defining goals and reaching them using the K. is all about. Reading one of these follow the leader magazines or books for enjoyment is one thing but certainly NOT for content to look like the people in them. overhead pressing. This will be an experience of a lifetime for you and something you will pass on. "I will not market my products based on lies. Due to obvious physiological differences. Men will train more frequently than women because testosterone flow increases body healing and muscular growth.C. There are entire sections of newsstands dedicated to this. Now you have conclusive evidence that it is all a hoax. I would be "outclassed by other programs and get knocked off the market". principles. training styles are differentiated by gender. What I see is a great deal of inadequacy with some shimmers of truth.. I haven't heard a squeak from that Mr. books. Web Guy or anyone else that doubted what K. Now it is 2010. My response to Mr. Page 7 of 14 Copyright © keg conditioning 2008-2010 . gadgets. The truth always shines through and everyone gets what they deserve.
When a client trusts you and knows you do right for them.C. adequate verbal cues. making sure tasks are understood by asking for direct feedback. can tell when someone is genuine or not.. You will be able to teach using the right cues and your clients or you then demonstrate exercises based on cue.C. warning Prior to engaging in this type of workout. in every exercise application. In no way is this a beginner type of a workout. If you are ready to dial up the intensity. they will listen.This literally is the difference between someone getting seriously hurt or executing an exercise task perfectly. even if you are only training yourself. News and even in the K. In itself. When you can do this consistently. The cue cards I include with each issue of the K. The no-set down rule in full effect. As someone who has directly worked with thousands of people a few things have enabled me to become a master teacher. There is no need for any of that primarily because people. and in my own locations. Take a particular notice to the format of the workout below.. Book & DVD are all you need to correct physical mistakes in movement/exercise. outside of a commercial gym. This is a big reason why I have been so successful in business and why you will be too! I am not big into titles or fictitious names to make myself look grander than I am. and a holding a deep connection with my clients. it is imperative to understand that it takes a very high prerequisite level of cardiovascular fitness. You will see what I mean in a clearer sense with this next workout. do this. with every client.BECOME A MASTER TEACHER Since 1997 I have been training clients privately. Take a second to think about how important verbal cues are. My focus as a trainer has been to correct all client physical mistakes given the proper verbal cues for each situation. without verbal error.C. each exercise would be done to form failure as opposed to the time under tension animal that is pure KEG CONDITIONING. If it was. The keg must remain off the ground for the entire duration of this workout. A master teacher is simply a person who knows how to perfectly communicate information for learning based on demonstration. like you. you are a master teacher. Use it for future results! Page 8 of 14 Copyright © keg conditioning 2008-2010 . Exercise at your own risk! Warrior Workout of Antiquity This K. style workout is to be done with the empty keg. Each exercise has a five minute minimum attached to it. this is a MAJOR point of emphasis for anyone.
posture up Wide base. rest and sleep habits. Take in consideration important factors such as your lifestyle which includes dietary. Keeping a record of your workouts is important. write down a few adjectives next to each exercise to summarize the experience. as described above. The experience is almost supernatural because the muscular pain involved is beyond any written explanation I am capable of. Multiply total reps for workload. turn & Add total lunges completed pivot back foot. In short. Hip's knees & feet straight line. the guy is a monster and also has the records to prove it all. elbows in. lower down. chin high retract to chest. This is roughly 60% of your bodyweight. The totals will amaze you! log your statistics Log all statistics into a notebook or computer spreadsheet after each workout. bear hug. your own workouts will provide you with an excellent perspective on what works for you. A true testament that productive training is attainable with the right framework over time. plus the weight of the keg push off heels. Each guy that went through it went five minutes per exercise with the empty keg. chin high. chin high. straight body. push through the heels. roll up body. ankle flex. The importance of me bringing him into the picture is that he has accurate records dating back decades. I can tell you that he is super strong. posture up for workload. land soft. This specific workout was used three times within the past week here at K. chest to barrel. posture up Same cues as above plus. Headquarters. hydration. back knee down. hips forward. has the most accurate and detailed training log out of anyone that I know. Keg shouldering Keg clean & press Keg negatives Warrior squats I have a few clients who want the toughest workouts possible. reset. Steve Weiner for example. Multiply kegs weight and repetitions for workload. weakness. 25 is really 25/25. close to body Push-up position. Log each C&P individually for calculating workload. retract down. and "self-suggestions" if there were any. Having trained with him on countless occasion (although Steve's got the stats). Make sure to jot down any obvious signs of strength. pull to hip. knees down.C. Page 9 of 14 Copyright © keg conditioning 2008-2010 . Over time. At the end of each workout. posture up Multiply each shouldered rep by your kegs weight for workload. arms straight.TASK Keg lunges FORM CUES TOTAL reps + pounds Knee up. rotate out. jump & press. squeeze in and around. stress release.
A :30 second kegative is excellent. It is time efficient. safe. → Use a soft ground surface such as grass in the picture above to kneel on. If you are in a pinch. hands locked on barrel → Slowly retract scapula and lower chest to barrel → Keep elbows tucked and do not change angle → Continue slow retraction until chest touches barrel first → Knees down to ground → Reset and repeat until failure or for set time period The picture above fully illustrates the endpoint of the keg negative just before the knees go to the ground. Page 10 of 14 Copyright © keg conditioning 2008-2010 . this could really be an exercise you can depend on. This exercise allows the scapula to retract naturally through a eccentric dynamic stretch. and most important based on effort. I use keg push-ups to failure then keg negatives for my clients. KEG negatives (kegatives) → Start in "up" push-up position body pin straight → Keep elbows tucked. → Any "rest" during exercise should be in the push-up position. We might not always do push-ups but we always do kegatives! This is the all end all for upper body training. This works best when done in time periods of 2:305:00.SAFETY CONCERNS → Make sure you clean and dry the keg thoroughly before using it. The goal of execution is to do as few negatives possible in the time frame you set for yourself.
C. Not all people are kinesthetically aware enough to execute the Olympic lifts with form perfection. Finding the perfect body angle is the key to the exercise working. Your own stats are the most important and the only real measuring tool for you to work with. My body type (long and lean) was not made for any of that barbell slinging at all. MONKEY SEE. I did not bother myself with Olympic weightlifting like the monkey see. I am willing to say however with great certainty that almost anyone can execute a keg/barrel cheat curl with the cues provided in the First Edition of K. they do not have a universal quality for all people. Not only will they execute it for more than one to five measly Page 11 of 14 Copyright © keg conditioning 2008-2010 . Personally. While the shorter guys performance looks greater on a piece of paper. That was all I needed for confirmation that I did not need that style of training. The importance of you knowing that information is that the training I did complimented by athletic performance for obvious reasons. The main thing to understand in performance training of any kind is that the sole focus of the activity is to consistently expand mental perspective.After your experience with kegatives you might never do a bench press or a dumbbell press ever again. I watched athletes around me with great potential sprain wrists and strain lower backs attempting the Olympic lifts. During the time of my journey (which is never over). Getting back to the Olympic Lifts. I realized that those Olympic style of exercises were great for what they were. Shorter limbed people with thick layers of muscle would perform the Olympic lifts better than long lanky people like me. I needed basic movement and applied functional training. You will have your own statistics as well. it does not win games on the field or court. Keep your body pin straight and retract down while keeping breathing consistent. MONKEY DO Over twenty years ago I had a dream to get as strong as possible. I had enough presence of mind to know that Olympic weightlifting was primarily for Olympic weightlifters who had the body's made for it. In fact at the time. The natural flow of the exercise combined with the exercise constraints and time under tension create a fine recipe for upper body everything. I need three days of recovery when I do kegatives alone as opposed to two days with keg push-ups then to kegatives. I have been competing heavily in athletics. Some people would have great success with them because they were structurally built to handle the specific demands the lifts impose. News. monkey do crowds I saw. Cheat curls with an empty keg are far safer than any Olympic lift plus you get more out of them.
you are the only one to blame. There are people who swear by the gods that there training is the best yet they look the same and cannot demonstrate any new strength year after year. pour the foundation into place. Useful exercise choice replacements exist within the education provided here. The next step is to dig. Ever wonder why the keg cheat curl is a somewhat hidden practice while the Olympic lifts are common practice? It seems like the same vicious cycles are still intact that I experienced twenty years before. they will build explosive power and learn something about mental toughening in the process. Using KEG CONDITIONING as a tool. Exercise choices are so pivotal to the success of every athlete. piece by piece the structure comes together making what was once a project into a posturing reality. effort based solutions possible. Find the beast within & then learn to harness it Sincerely. Over time you can build your body to do whatever you want.S. add 16 ounces of water or one pound to the keg. Make your goals specific and reach them by choosing the most sensible. This means actually evaluating human anatomical structure and improving it. and let it settle. Start with the empty keg and do the Warrior Workout. Every athlete or person needs to have a training program right for them. That goal defines the action that person needs to consistently take for success. you will get incredibly stronger year after year while maintaining a high fitness level. the wooden skeleton that is the framework is then built on top of it. Think of your body as a house.E Page 12 of 14 Copyright © keg conditioning 2008-2010 . "Every boy must pick a sport that is right for him". When you make your workouts effort based. First you have to bring in machines to clear and make the land level. Dave Lemanczyk. me and especially you. M.repetitions. Just as Babe Ruth said. set-up. Do this every workout as an experiment and you will find out exactly what I know. Once the foundation settles. goal framework The obvious reality of training is that each person needs a goal.P. The next training day. weekend warrior. Olympic weightlifting and bodybuilding seemingly dominate performance training with false claims of improvement from every angle possible. here are the steps that you must take in building it. Slowly.
C. workouts. I hope you enjoyed the Second Edition.S.P.C. contact me to receive your new promotional coupon.com. In the meantime. comments.E.13 Exercises and 1 invincible mind. and workouts over here to dave@kegconditioning. please contact us prior to your purchase so you can redeem a 15% off coupon on your next order. Thanks for reading! Page 13 of 14 Copyright © keg conditioning 2008-2010 . send in your requests. *If you are a former customer.com. You never know when your picture and tale of triumph will end up in the K. M. News. Dave Lemanczyk. and theory are written about then demonstrated by Dave Lemanczyk. dietary recipes. NY 11751 Personal checks must clear prior to shipment. questions. and a weeklong workout format to follow.KegConditioning. **Refer a friend to KEG CONDITIONING and receive commission! Just have them include your name in the special instructions box! How cool is that? If you would prefer sending your payment by mail please send the full amount to. The Third Edition of The K. Newsletter is going to include a special question and answer section that you will not want to miss along with classic workouts. All orders usually ship within 24 hours of being processed. News! To renew your subscription to the K. LLC 29 Richardson Lane Islip. You can place an order* for yourself or someone else** you know by using our secure server @ http://www. The exercise cues.C.
5'-9" Weight . 221Stone.. 307Log) 545lb X 50 Yard backwards sled drag 242lb X 50 Yard Sandbag Carry 30lb 1/2 Steel Empty Keg Toss 255lb Per Hand Farmers Walk X Max Distance Seated Truck Pull X 50 Yards w / 2" Rope Rest taken as needed due to the intensity of the events.28.rest 1:14 276X100 yards backwards sled drag 100lb Water Filled 1/2 Steel Keg Carry X 1/4 mile Keg Push-Ups/Kegatives 15lb Canvas Fungo Pops (palm strike & grab) 3. Task 1lb Weighted Jump Rope 100 yards X 30lb 1/2 steel empty keg lunges 276X100 yards backwards sled drag.BONUS workouts of the month The Combat Man Stats 37 Year Old Professional Soldier Height . Task Jump Rope 100 yards X 30lb 1/2 steel empty keg lunges OHP-Medley (110Full Keg. Events change from week to week.18.88 bpm 23 minutes of exercise tension completed in 60 total minutes Goal = Total body fitness with emphasis on using actual strongman implements in competition format.5lb seated Hindu club (supination/pronation) 7 1/2 lb Wrist Extension Time 10:00 4:38 1:14 1:34 9:04 2:30 2:00 2:30 2:30 Totals 11 Rhythm Breaks 96 Lunges No-Stop No-Stop 6 Laps (rest) 34 / 8 10 L / 10 R 1:15 L / 1:15 R 36 Reps The Strongman Stats 30 Year Old Amateur Strongman Height .6 pounds Body Fat .81 bpm 34 minutes of exercise tension completed in 40 total minutes Goal = Total body fitness with emphasis on combat readiness & toughness.6'-3" Weight .7% Resting Heart Rate ..229. Time 10:00 6:15 1:30 1:30 1:30 1:30 :43 :45 :51 Totals 19 Rhythm Breaks 117 Lunges 1/1/1 (Twice) Course Completed Not Completed 10 Throws 37 Yards (25 & turn) 25 Yards (2) Page 14 of 14 Copyright © keg conditioning 2008-2010 .7% Resting Heart Rate .307 pounds Body Fat .
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