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Lven i you`ie nor a LaseLall an, clances aie rlar you`ve leaiu rlis quore
Ly umiie Bill Klem. Arei ieauing rlose voius rook on
nev meaning oi me. Hov many rimes lave ve seen someone ei o im a skill
rlar aeais ro Le magical. Hov many eole uo ve knov, oi knov o, vlo
seem ro Le aLle ro naruially uo rlings rlar ve can`r uo. 1le remrarion is ro
s l iug oui sloulueis anu acknovleuge rleii naruial aLiliries, ralenrs, anu orlei
i n L o in girs. 1lar is, unril someone calls ir. Unril rlar someone can oLseive ir,
L ieak ir uovn, anu uesciiLe ir ro rle iesr o us in a vay rlar makes ir ossiLle
oi us ro ie iouuce rle magic. 1lar someone is Pavel. In lis Look,
, Pavel iesenrs us virl a cleai sysrem oi Luiluing a srio n g
Louy rlar can ei o im acrs o useul sriengrl, rle kinu o sriengrl rlar men
lave alvays neeueu ro vin vlen vinning meanr living anorlei uay.
I lave senr my enriie caieei insriucring orleis, as a reaclei, a coacl anu a
riainei o Louies. One o rlings I uo Lesr is ro slule my menral ueck o
e x e icise anu reclnique caius anu ueal our nev voikours. I am alvays auuing
ro rlis ueck Lecause I lave leaineu ro Le oen ro all souices o inoim a r i o n
anu iueas. I rake vlar I lave ieau, leaiu oi seen anu sir ir rliougl rle ilreis
o moie rlan rliee uecaues o euucarion anu exeiience. 1len I riy rle ie s u l r
our on vloevei is eirlei unoLseivanr enougl ro miss rle I`ve gor somerling
nev look in my eye, oi Liave enougl nor ro caie oi slov enougl nor ro
escae in rime. I ir voiks, ir goes in rle ueck.
Pavel las Leen one o my mosr
aLunuanr souices o concers anu
reclniques rlar ger inro rlar ueck. I
souglr lim our arei ieauing aLour
Russian KerrleLell riaining, nor
iealizing ar rle rime vlar a Lio a u
conriiLurion lis voik voulu Le ro my
ovn. One o rle Liggesr rlings rlar ve
s l a ie is a unuamenral viev o rle viral
connecrion rlar lysical riaining las ro
e i o imance in lie, as vell as soir s .
We aie nor so ai iemoveu as ve rlink
iom sriengrl anu conuirioning levels
Leing essenrial oi suivival. One o rle
orlei rlings rlar ve slaie is rle
ourlook rlar sueiioi sriengrl anu
conuirioning uoes nor ie q u i ie
solisricareu equimenr, oi a
aslionaLle vaiu ioLe, jusr some Lasic
knovleuge anu a villingness ro uo rle
voik.
I almosr Legan rlis oie v o iu virl rle
quore I you vanr ro knov vly rle
iaceloise iuns asr, uon`r ask rle
loise. Bur I close nor use rlar
a iriculai quore Lecause ir uoesn`r
aly ro Pavel. Pavel is a iaceloise
vlo cannor only rell you exacrly vly a
iaceloise iuns asr, Lur lov you roo
can iun like rle iaceloise. Pavel is a
iaceloise vlo can call ir. Anu le
calls ir in
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- .rle ueinirion o srie n g r l . s r iengrl class-
iicarions .examles o rle rliee ryes o sriengrl.rle ocus o 1le
akeu Wa ii i o i . - .rle only vay
ro Luilu sriengrl.ligl iesisrance anu menral ocus on conriacrion
.rension geneiarion skill.rle imoirance o iacrice ovei
voikour.a oveiul insranr-sriengrl mix.
-.rle six keys ro giearei srie n g r l . -
.Lesr iacrice seciers o oveilireis anu Olymic veiglr
l i r e i s . -- -
.ive sriaregies oi making 5-ie exeicises laiu e i . l o v
gymnasrs aclieve suei sriengrl.lov ro cusromize rle ie s i s r a n c e
virlour clanging rle veiglr.


N - M -- . r l e
s e c ier success oim u l a . --
.lov uoes rle G1G sysrem voik..ruining youi neives inro
s u e iconuucrois.avoiuing muscle ailuie . s r iengrl as a skillrle magic
o im u l a . . . N -M -- -K -
.iare youisel againsr rle Russian laiu guys.lov ro uo irrle
Lasics.uoing evei exeicises Lerrei. - N
- -M.vlar gymnasrics las ro reacl
us.anorlei auvanrage o rle one-aim uslu.G1G, rle ulrimare
secializarion io g i a m .


- - -
- - .rle ielarionsli Lerveen rension anu
o ice.ligl-rension reclniques. -M -- NM
.rle ovei o menral ocus. .seeu anu
rension .urring exlosiveness in conrexr.''- -
KK.a uiiry lirrle secier o LouyLuiluing.rle uangeis o
minuless liring. -.rle iincile o iii a u i a r i o n
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.inreilimL iesonse anu youi muscle sorvaie . -
.rle ielarionsli Lerveen aLs rension anu Louy sriengrl.vly lar
aLs aie sriong aLs anu suckeu in vaisrs aie veak.rle Lack-ie s s u ie
c iu n c l . N M .rle souice o ie a l
sriiking ovei.rle lanugii resr. - - - -
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- - - -.lov rle secier o aimir ovei rianslares
inro ayuiir oi one-aim uslus, uncles, anu Lencl ie s s e s .N
- M - .rle ovei o io r a r i o n
anu siial.rle invisiLle oic e . - -
- .vlen ro Liace.rle auvanrage o ueau-srair
e x e ic i s e s . MO -. r l e
quick anu laiu vay ro giearei rension conrio l . N
M.raking youi ierensing skills ro a nev level.
.rle air o sroiing elasric eneigy oi giearei ovei.rle ie v e i s e
s q u a r .

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N - M.cianking u youi Lie a r l
s r iengrl.youi Louy as a iisr-class sounu sysremlov ro make ir
laen.ueinirion o riue ovei Lie a r l i n g . . r l e
m y s r e iy Liearling muscle rlar`s viral ro youi sriengrl.aming u rle
c o m iession.vlen anu vly ro lolu youi Lie a r l .-
.rle elvic uialiagm


lock.ro ciucial iules oi maximal ovei Lie a r l i n g .
N- M.rvo imoiranr iinciles o ovei
geneiarion.lov ro avoiu a ovei leakage.rle Lalloon reclnique oi
g iearei ovei.


-.skill-Luiluingvly evei is Lerrei
.rle lav o rle jungle. --.lov ro aclieve
e iecrionrle ieal key.rle ive conuirions oi geneiaring ligl
rension.rle signiicance o lov ie voik.
.rle one giear secier o iess success.
- .rle many asecrs o sraying iesl oi orimal srie n g r l
gains.sraying avay iom ailuie.rle Lalancing acr Lerveen ie q u e n c y
anu ie s l n e s s . .lov ro avoiu riaining
l a r e a u s . - sriaregies.vaviness o loau
.counreiing arigue.riaining guiuelines oi a PR.Lacking o anu
o v e ir i a i n i n g . . S .
c o m iessing G1G in ren voius oi less.

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-.lov ro go iom zeio ro leio.rle Lox squara clamions`
avoiire oi mulri-muscle sriengrl gains.making a quanrum lea in youi
squars.vaiious orions iom easiei ro evilei.rle iocking isrol.lov
ro ie c iuir youi li lexois.lov ro avoiu ciaming.
- -W W- --.masreiing rle
ieal ueal. -.rle rliee auvanrages o concenriic-only
r i a i n i n g . -. -.-- -.
- -.comLining uynamic exeicise virl ligl-
rension sros.mulrile sros oi giearei ain.raking auvanrage o youi
sricking oinrs.easiei vaiiarions.rliee ieasons vly auuing isos ro
uynamic liring can inciease eecriveness Ly u ro 15'.io r e c r i n g
youisel againsr injuiy .- -.loluing rension ovei
rime.rle air o oveieu-uovn ligl-rension reclniques.
- .voiking rle sinal eie c r o i s .

-
- .lov ro sline ar ligl-inrensiry
e x e irion.clange-us oi easy anu uiiculr.rle aurloiizeu reclnique
.ueveloing a conriolleu uescenr.- -.
-. .
-. -
. -.rle 1sai o rle one-aim
u s l u s .


-- - -- -. r l e
auvanrage o cals.vlar cals enoice.rle Liggesr uisauvanrage o
Louyveiglr exeicising.rle auvanrage o LaiLells.rle auvanrages anu
uisauvanrages o uumLLells.rle auvanrages o kerrleLells. -
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exlaineu.vlar a iglrei neeus. - -
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- - - --.uooi ullus
Wuooi io v s. -
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- - - - . - K
- .vly reclnique is
c iucial.moving iom oiu i n a iy ro exriaoiu i n a iy . -W
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Because ir is alvays rleie .
1ony Blauei`, one o rle ro ueensive racrics anu close-quairei comLar
i n s r iucrois in rle lav enoicemenr anu miliraiy communiries, coineu rle
e x iession a akeu Wa iiioi. "I sloulu Le aLle ro rake caie o mysel even
` Ioi moie inoimarion on 1ony Blauei see rle Lack o rlis Look.

i I am nakeu, says Blauei. Bur ir goes virlour saying rlar I vill uo Lerrei
virl an ^P5, a Kevlai vesr, anu a goou S.W. A . 1. ream.
1le same iincile alies ro sriengrl riaining. You vill make youi Lesr gains
i you lave access ro qualiry laiu v a ie: LaiLells, kerrleLells, ullu Lais, anu so
on. Bur, unless you live rle ieuicraLle lie o a gieenlouse lanr, soonei oi
larei you vill enu u in a siruarion in vlicl you lave no iion aiounu.
Reuse ro cave in ro rle ciicumsrances.
Being aLle ro imiovise somerling our o norling is a skill liglly valueu Ly
rle Russian Secial Ioices. Do you knov lov ro vasl youisel virl asles
iom a Loniie. Can you kee youi eer vaim Ly sruing uiy giass insiue youi
oor vias. Can you iig u a rime LomL our o a lanu gienaue anu a cigaierre.
Can you ger a qualiry sriengrl voikour anyvleie, anyrime.
ov you can.
Quoring IDR, Do vlar you can, virl vlar you lave, vleie you aie . ``
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You cannor Le 'jusr sriong`. 1le iuioric quesrion, Wlo is srio n g e i,
oveilireis oi sriongmen. can Le comaieu ro Wlo vill vin in a iglr, a
slaik oi a lion. On lanu oi in rle varei.
S r iengrl can mean a lor o ui e ienr rlings. Ir cannor Le raken our o conrexr.
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S r iengrl is ueineu as rle aLiliry ro geneiare oice


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H e ie is a liglly simliieu, in rle riencles, classiicarion o srie n g r l :
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Russian Kyokuslinkai ull-conracr kaiare iglrei anu insriu c r o i
Oleg Ignarov gives rle olloving examles o Louyveiglr uiills rlar
uevelo rlese rliee ryes o srie n g r l :
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1le ocus o is max sriengrl, eiiou.
W l y .
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Povei ro you!
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I you veie looking oi anorlei minuless iourine o ieeririon uslus anu
sirus ro um youisel u, you lave come ro rle viong lace.
is aLour sriengrleiiou.
A laiu man virl no access ro veiglrs cannor a o iu a ligl-ie comiomise.
Ir is a acr: iesecraLle sriengrl can only Le Luilr virl ligl-iesisrance, lov-
ie exeicises rlar imose ligl levels o rension on rle muscles.
ore rlar I saiu 'iesisrance`, nor 'veiglr`. A case in oinr: 1leie aie a lor
m o ie uouLle-Louyveiglr Lencleis our rleie rlan men vlo can clin
rlemselves virl one aim .
vill slov you lov ro make selecr Louyveiglr uiills so
clallenging you vill only Le aLle ro squeeze our a coule o ies. You vill uo
rlis Ly alreiing rle leveiage anu veiglr uisriiLurion Lerveen rle limLs. I
uslus aie easy oi you, rlen uo rlem on one aim. I you aie a sruu anu one-
a imeis aie no ioLlem, rlen elevare youi eer. You ger rle icruie. By rle
same roken, calisrlenics (oi cals) can Le cusromizeu ro Le maue easiei. Ioi
insrance, uo one-aim uslus virl youi lanus elevareu, iarlei rlan youi eer.
Ir is an axiom in seiious sriengrl riaining virl iion rlar rle Lesr gains aie
maue Ly ocusing on a limireu numLei o ligl-iesisrance, ull-Louy exeic i s e s ,
sucl as ueaulirs anu snarcles. 1le akeu Wa iiioi iogiam earuies only rvo
a n y v l e ie-anyrime uiills: rle one-leggeu squar anu rle one-aim uslu. 1lese
e x e icises aie Liurally laiu anu voik rle vlole Louy. 1ley aie rle Louyveiglr
equivalenrs o rle oveilirs.
S r iengrl is Luilr Ly rensing rle muscles laiu e i, nor Ly exlausring rlem virl
counrless ies.
Higl iesisrance is one o rle rvo ie q u i iemenrs o ligl rension. 1le orlei is
menral ocus on conriacring rle muscles laiu e i. 1le rension-geneiaring skill
is rle mosr imoiranr vaiiaLle in gerring sriongeimucl moie imoir a n r
rlan muscle mass. I rlis veie nor riue, Alexey Sivokon voulu nor lave
Lencleu 500 ounus ar 14S ounus o Louyveiglr anu marcling leiglr.
Since sriengrl is a skill, riaining musr Le aioacleu as a 'iacrice`, nor a
'voikour`. 1lus, rle akeu Wa iiioi iourine is unlike any orlei you lave


seen. You vill iacrice eveiy uay, rliouglour rle uay, you vill ocus on max
rension, anu you vill rorally avoiu muscle arigue anu ailuie. Sriengrl gains
vill come asr anu uiious.
I venr iom 5 ro 10 ullus in one veek, ie o ireu 235-ounu Cliis
RuLio, RKC, on rle uiagonuooi.com oium. His gains aie nor unusual.
Anorlei uisrincrive earuie o rle akeu Wa iiioi iogiam is rle ligl-
rension reclniques. Simly rensing rle raiger muscles laiu is giear, Lur you
can conriacr rlem even laiueimucl laiueiLy alying ancienr mair i a l
a irs rension seciers. las sysremarizeu rlem inro a
o v e iul insranr-sriengrl mix.
] e Selleg, Valley SR1 1iaining/Oeiarions Oicei virl rle Poir o Searrle
Police, viore, Pavel, rlanks oi rle riaining ar rle ASLL1 |Ameiican Sociery
o Lav Lnoicemenr 1iaining] coneience. I am comlerely solu on youi
reclniques. Arei youi rliee-loui seminai, I auueu six ullus. Hov can
sucl quick gains Le ossiLle. 1liougl incieasing rle inrensiry o rle
musculai conriacrion.
Povei ro you, akeu Wa iiioi! Anyvleie. Anyrime.
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A Look on max sriengrl riaininganu vlen ir comes uovn ro ir, ir makes
no ui e ience vlerlei you aie liring a LaiLell oi youi ovn Louyvoulu nor
Le comlere virlour riing a lar ro rle eole vlo lave maue sriengrl rleii
only uisuir: Olymic veiglrlireis anu oveilireis.
Hov uo rlese secialisrs riain. I you uon`r Lelong ro rlis exclusive
c o m m u n i r y, clances aie rlar you lum rogerlei lireis anu LouyLuilueis inro
rle same caregoiy anu iesume rley ollov rle same uo oi uie ie s - r o -
a i l u ie slrick. orling coulu Le uirlei iom rle riu r l .
A limireu numLei o exeicises, mosrly rle rvo comeririon lirs anu rleii
vaiiarions, uone in 6 ro 10 sers o 1 ro 3 ies eacl is rle classic Olymic
veiglrliring Llueiinr oi sriengrl. Poveilireis ollov a similai scleuule,
alrlougl rleii ies climL u ro 5 anu even 6 Lecause rle oveilirs aie nor
as reclnically uemanuing as rle snarcl anu rle C]. Poveilireis renu ro uo
evei sers Lecause rle ueaulirs aie moie exlausring rlan rle snarcles.
Weiglrlireis riain almosr uaily, oren rvice oi even rliee rimes a uay. ^any
oveilireis srill iacrice eacl lir once a veek, Lur rlis iacrice is quickly
Lecoming oLsolere. Ir`s laiu ro ignoie rle acr rlar rle vicroiious Russian
m e n `s narional oveiliring ream Lencles u ro S rimes a veek.
eirlei giou riains ro ailuie. Weiglrlireis uon`r uo moie rlan 3 ies even
virl lal rleii max. Poveilireis aie rle same vay. 1le giear ones iack rle
Lai virl ar leasr a ie oi rvo in rle Lank, unless rley aie in a meer.
Borl Lieeus o sriengrl arllere knov rlar riaining conrinually virl rle same
inrensiry oi volume vill larline rleii sriengrl gains. So, rley lay rle game o
rvo sres oiv a iu, one sre Lack: iisr usling aleau anu rlen Lacking o .


Lireis iacrice rle geneiarion o giearei rension ie l e n r l e s s l y. Bencl ie s s
ie c o iu Lieakei Geoige HalLeir ciusles rle Lai ro ul. Woilu clamion
oveilirei Linie Iianrz iacriceu rensing u lis vlole Louy rliouglour rle
u a y. Woilu ie c o iu squarrei Di. ]uuu Biasiorro visualizeu rensing lis muscles
in rle eiecr sequence oi eacl lir.
Once you srii avay rle uiama anu uemagogueiy, sriengrl Luiluing,
vlerlei virl youi Louy oi virl iion, is simle anu sriaiglroiv a iu:
a skeleron ciev o ull Louy exeic i s e s , mulrile sers o u ro
5 iesnevei going ro ailuie anu virl lenry o iesr Lerveen sers,
roral ocus on reclnique anu rension, anu volume anu inrensiry
c o n r i n u o u s l y.
You aie aLour ro leain lov rlese iinciles can Le successully alieu ro
s r iengrl riaining virl a limireu, unclanging veiglryouis.
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Ly minulessly auuing ies. ...enuless uslus, sir-us oi, oi rle
s r iong, eilas ull-us anu uis,`` says Cliisrolei Sommei, a gymnasrics
coacl iom Deseir Devils in Ploenix, AZ, aie giear mayLe oi geneial irness
oi enuuiance, Lur o lirrle value in Luiluing ieal sriengrl.



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P e i o iming moie rlan 6 ies ei ser linueis
s r iengrl uevelomenr, insisrs Aikauy
Vo io L y e v, a leauing Russian soirs scienrisr
anu oimei voilu clamion veiglrlirei.
R o L e ir Roman, anorlei ro gun o Russian
veiglrliring, exlains rlar musculai rension
oi veiglr Luilus sriengrl, iarlei rlan arigue
oi ies. He claiiies rlar uoing moie ie s
geneiares less rension rlan exeiring a Liie
maximal oi neai-maximal e o ir. So, i you
execr ro ger sriongei in rle Lencl iess oi rle
o n e - a im uslu Ly knocking o 100
uslus, you lave gor anorlei rling coming.
Anu no, rleie is norling magical oi
mysreiious aLour youi Louyveiglr veisus iio n
rlar suuuenly clanges all rle lavs o srie n g r l
r i a i n i n g .
1le quesrion is:
I ve lave only so many ounus o veiglr ro voik virl, lov can ve make
rle exeicise laiu enougl in 6 ies oi less.
S i m l e :
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L e r `s consiuei rlese sriaregies one ar a rime.
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Wlen you uo a Lasic looi uslu, youi veiglr is uisriiLureu Lerveen youi
lanus anu youi eer, say, 50/50. Llevare youi eer on a Lencl anu you vill Le
usling u 0 eicenr o youi Louyveiglr. Lir youi eer even liglei anu you
vill ger an S0/20 uisriiLurion. Go u in a lanusranu anu you vill Le liring
100 eicenr (oi almosr 100 eicenryoui oie a ims vill sray ur).
You ger rle iuea. 1le oosire iincile also lolus riue. Resr youi lanus on
a uesk oi even a vall anu you vill Le usling u Lur a iacrion o youi
v e i g l r .
Anorlei examle o veiglr ieuisriiLurion is uoing a rvo-aim uslu Lur
sliring moie veiglr ro one aim. Kee unloauing one aim moie anu moie as
you ger srio n g e i, unril you aie uoing a legir one-aim uslu. Liring one leg
u is anorlei orion.
Heling youisel u virl youi lanus vlile uoing one-leggeu squars insiue a
u o o ivay is anorlei vay ro maniulare rle veiglr uisriiLurion.

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ReuisriiLuring youi veiglr is rle iimaiy
a ioacl ro iesisrance vaiiarion you vill
use virl rle akeu Wa iiioi uiills, Lur ir is
nor rle only one. You vill also Le
maniularing youi iange o morion in
some uiills. A Lurr-ro-rle-looi one-leggeu
squar, as avoieu Ly rle Russian Secial
I o ices, may Le in youi uisranr uruie, Lur
I am suie you can sir uovn on a rall Lencl
anu come u on one leg.
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S r iengrl is aLour rension. One vay ro am rle rension is ro use leaviei
veiglrsLur rlar`s nor an orion in rlis iogiam. Anorlei vay ro ioviue a
g iearei clallenge ro youi muscles is ro ei o im an exeicise in an unsraLle
e n v i ionmenr. Aimeu oices oveiliring clamion ]ack Reae las rauglr me
an inreiesring vaiiarion o rle uecline uslu: Insreau o urring youi eer u
on a Lencl, aik rlem on ro o rle lanules o rvo kerrleLells. 1le insraLiliry
o rle Lells vill oice youi enriie Louy ro sray riglr anu srio n g .
1le one-aim/one-leggeu uslu earuieu in rlis Look also mulrilies rle
clallenge Ly auuing insraLiliry. So uoes rle one-leggeu squar.

Anorlei vaiiaLle you can maniulare is rle
leveiage. 1le ancienr Gieek scienrisr anu
marlemarician Aiclimeues Liaggeu rlar le
coulu ri rle voilu virl a levei rlar vas
s u icienrly longanu le lau a oinr. Bur
leveiage voiks Lorl vays. By ieuucing ir, an
e x e icise can Le maue laiu e i. 1le iion cioss on
rle iings is nor even in rle same Lallaik virl
ullus vlen ir comes ro ui i c u l r y, even rlougl
Lorl involve liring exacrly rle same amounr o
v e i g l r .
Piacricing virl an exrieme lack o leveiage is
one o rle seciers ro gymnasrs` suei srie n g r l .
1le name o rle game is iesisrance, says
Cliis Sommei in rle exceir iom lis ucoming
Look osreu on rle
a iricles age o uiagonuooi.com. A muscle
conriacrs againsr iesisrance anu, virl
eiseveiance, ovei rime, Lecomes srio n g e i. Ioi
s r iengrl ro inciease, rle amounr o ie s i s r a n c e ,
oi loau voikeu againsr, musr also inciease ovei
-
-
-


rime. Hence rle ioLlem virl Louyveiglr
conuirioning. Wlen rle iesisrance (rle veiglr o
rle Louy) is ixeu, lov can you conrinue ro
i n c iease sriengrl. 1le ansvei is suiiisingly
simleLy uecieasing rle amounr o leveiage ir
is ossiLle ro exeir on an exeicise, rle ie s i s r a n c e
o an exeicise Lecomes incieasingly gie a r e i. Ioi
examle, a langing sriaiglr leg lir is mucl
l a iuei rlan a ruckeu leg lir. In Lorl exeic i s e s ,
rle veiglr o youi legs iemains consranr,
l o v e v e i, Ly ieuucing youi leveiage (i.e., in rlis
case, sriaiglrening youi legs), ve aie aLle ro
g iearly inciease rle iesisrance. By sriaiglrening
rle legs, ve lave eecrively uouLleu rle ui i c u l r y
o rle exeicise, even rlougl rle veiglr o rle
Louy las iemaineu consranr.
H e ie is an inreiesring aioacl ro maniularing
leveiage. In R i c k
O s L o u ine anu Biian ^cCaskey ie c o m m e n u
'ivor oinr vaiiarion`, vlicl ieeis ro rle age
olu reclnique o uioing youi knees ro rle
g iounu in oiuei ro ieuuce rle loau in a usl u.
Wirl rle olu sranuaiu merlou, you lave rvo
orenrial ivor oinrs:
1) youi knees, anu 2) youi eer. Anu, sriangely enougl, ir can Le a long vays
iom youi knees ro youi eer vlen you`ie ieauy ro make io g iess... simly
use a small Lencl rlar can Le laceu unuei youi Louy ar any oinr Lerveen
youi lis anu youi eer. Wlen rle Lencl is moveu rovaiu youi lis,
iesisrance is ieuuceu. As youi sriengrl incieases, rle Lencl sloulu giauually
Le moveu rovaiu youi roes. Lvenrually, o couise, rle iuea is ro eliminare rle
PPV Lencl alrogerlei...

You can also inciease rle uiiculry o Louyveiglr exeicises Ly minimizing
Lounce anu momenrum. 1leie aie rvo vays o uoing rlis.
- -

-


- -- -
- - -
- --
- -
- -
1le iisr is 'ueau srairs`. Using rle one-aim uslu examle, you voulu nor
roucl youi clesr ro rle ueck anu go. You vill lie uovn anu rorally ielax on
rle ueck, rlen lex again anu ovei Lack u.
1le seconu reclnique is uynamic isomeriics. Ir involves ausing oi a ev
seconus anu sraying riglr ar rle sricking oinrs o rle exeicise Leoie moving
along. Going Lack ro rle one-aim uslu examle, you ause oi 1 ro 5
seconus virl youi clesr almosr roucling rle ueck. Pain is goou!


Cliisrolei Sommei concluues, Wirl exeiience anu cie a r i v i r y, ir is
ossiLle ro leain oi uesign exeicises rlar, uone coiiecrly anu virl rle io e i
io g iessions, aie so lacking in leveiage rlar even ar Louyveiglr levels o
iesisrance, ir is ossiLle ro Luilu sraggeiing amounrs o srie n g r l .



{ - -
{
{ -
{
{
- -
-- - -
-
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-



{ N- M --
{ N -M -- -K -
{ - N - -M
N - M
- -
- - - - A ]ouinal oi Seiious Srie n g r l
Arlleres. -- -- -

- - - - -
- -
BoL Homan, Yoik BaiLell CluL
Once, I came acioss rlis quesrion osreu on a oulai srie n g r l - r i a i n i n g
veLsire Ly a young ^aiine: Hov sloulu I riain ro imiove my ullus.
I vas amuseu vlen I ieau rle aicane anu nonseciic auvice rle rio o e i
ieceiveu: Do sriaiglr-aim ulluovns, ieveise cuils, avoiuing rle negarive
a ir o rle clin-u eveiy rliiu voikour...
I lau a iauical rlouglr:
I you vanr ro ger goou ar ullus, vly nor riy ro uo...a lor o ullus.
]usr a coule o monrls eailiei, I lau ur my arlei- i n - l a v, Rogei Anronson,
inciuenrally an ex-^aiine, on a iogiam rlar ie q u i ieu lim ro uo an easy 5
clins eveiy rime le venr uovn ro lis Lasemenr. Lacl uay, le voulu roral
Lerveen 25 anu a 100 clinus, laiuly Lieaking a svear. Lveiy monrl oi so
Rogei voulu rake a ev uays o anu rlen resr limsel. Beoie you knev ir,
rle olu learleineck coulu knock o 20 consecurive clins, moie rlan le coulu
uo 40 yeais ago as a young jail e a u !
A ev monrls larei, Rogei solu lis louse anu moveu inro an aair m e n r .
Being rle aianoiu Reu rlar I am, I susecreu rlar le lorreu ro voik aio u n u
rle clin eveiy rime you go ro rle Lasemenr clause in lis iogiam. By
P o l i r L u io ueciee, Comiaue Anronson vas issueu one o rlose Dooi Gym
ullu Lais. He visely conceueu ro rle vill o rle Pairy anu caiiieu on virl
lis giease rle clin-u gioove iogiam.
^y arlei, Vlauimii, a Sovier Aimy o i c e i, lau me ollov an iuenrical G1G
iourine in my eaily resrosreione yeais. ^y aienrs` aairmenr lau a Luilr-in
sroiage sace aLove rle kirclen uooi. (1lis is a Russian uesignyou
v o u l u n `r unueisranu.) Lveiy rime I ler rle kirclen, I voulu lang on ro rle
leuge anu ciank our as many ingeiri ullus as I coulu virlour sriu g g l i n g .


---
C o n s e q u e n r l y, my ligl sclool ullu resrs veie a Lieeze. (IYI: In Russian
ligl sclools, Loys musr uo 12 sriicr alms ovei ullus ro ace rle resr, anu
rley ail i rley uo anyrling unuei S.)
A c c o iuing ro rle convenrional LouyLuiluing visuom, Rogei anu I coulu nor
ossiLly lave gorren sriongei olloving rlis iogiam. 1iaining a muscle moie
rlan a coule o rimes a veek is 'oveiriaining`! Anu vleie is rle inrensiry.
Bur ve uiu. Anu so uiu counrless Russians anu many Ameiicans arei I
v iore rlis iogiam u a ev yeais ago in -
-. Heie aie Lur a ev o rle many resrimonials you can inu
on rle uiagonuooi.com uiscussion sire.




-
{
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- O - - -
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- - --
-- -- - -
- -
--
{
- - --- -
-- -
- --
-- - -
- - - - -
- -
- -

- {
- --
By lireially gieasing rle gioove oi youi closen exeicise.
Youi reclnique vill Lecome so goou iom uoing so many suLmaximal sers
(in orlei voius, iom iacricing) rlar once you ueciue ro go all our, moie
' n e ive oice` vill ieacl youi muscles Lecause youi neives vill lave Lecome
s u e iconuucrois.
1le iesulr. A PR (eisonal ie c o iu), even rlougl you vill nevei lave come
close ro youi limir in riaining!
1lis vill seem counreiinruirive, i you aie in rle olu voikour moue. Bur ir
vill make eiecr sense, once you aioacl youi sriengrl riaining as iacrice.
Ir is ciirical oi rle io g i a m `s success rlar you avoiu muscle ailuie. Do nor
come even close ro ailuie, vlerlei you riain oi max oi ies!
A goou guiueline is ro uo lal rle ies you coulu uo i you ur youi leair
inro ir (alrlougl rleie is norling viong virl uoing even evei ies). Rogei
Anronson lau voikeu u ro riaining sers o 9 Ly rle rime le ser a eisonal
ie c o iu o 20 clinus.



--
{
- - - ---
-
- W
- {
- -- -
- -- --
Since rle akeu Wa iiioi iogiam is aimeu ar uie sriengrl, uo 5 ies max
anu selecr laiuei vaiiarions o rle Louyveiglr exeic i s e s .
S r iengrl is a skill. Pioessoi Vlauimii Zarsioisky, a Sovier sriengrl exeir
vlo jumeu sli ro Ameiica iom rle Daik Siue, las summeu u rlis norion
Ly saying rlar an arllere musr uo as mucl voik as ossiLle vlile Leing as
iesl as ossiLle. I you lave a laiu rime iememLeiing rlis Lesr evei
s u m m a iy o eecrive sriengrl riaining, ger ir rarrooeu on youi aim .
N -M -- -K
-
I you vanr ro uevelo sriong legs anu lave no iesisrance ro voik virl Lur
youi Louyveiglr, rleie is only one exeicise rlar vill uelivei:
1le one-leggeu squar, vlicl ve onuly calleu rle isrol in rle Russian
- . ]usr go iock Lorrom on one leg, loluing youi orlei neaily sriaiglr
our in ionr, anu rlen ger u virlour Louncing. o svear, iiglr.






-
-
- -
N-M

-

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- -

K

Do you vanr ro knov lov you iare againsr an eveiyuay Russian laiu guy.
A c c o iuing ro rle Larreiy o P1 resrs ueveloeu Ly S. LoLanov anu A.
C l u m a k o v, ^asreis o Soirs o rle All-Union Reseaicl Insrirure in Russia,
10 consecurive isrols ei leg aie sarisacroiy, 15 aie goou, anu 20 aie
excellenr. You sloulu Le aLle ro voik u ro 20 virlour evei uoing moie
rlan 5 in riaining. ]usr make rlem laiuei anu laiuei Ly auuing auses,
kerrleLells, anu so on.
1ime ro ger uovn ro Lusiness. Wirl youi oor lar on rle looi, youi leel
lanreu, anu youi iee leg lelu neaily sriaiglr our in ionr o you, uescenu
unuei comlere conriol unril youi lamsriing roucles youi cal. Do nor
Lounce, ause oi a seconu anu ger Lack u. Be caieul nor ro viencl youi
knee. Don`r ler ir Lov in oi exrenu oiv a iu roo mucl.
I you can ull o a clean isrol olloving rlese insriucrions (vlicl aie
ryical in scoe, oi iarlei lack rleieo, oi sriengrl-riaining Looks), rlen my
lar is o ro you. Bur I rlink you vill nor. ^y oinr is rlis: Do evei exeic i s e s
anu ay arrenrion ro uerails. Srieer iglreis vlo lave olisleu one oi rvo
moves alvays uominare Llack Lelrs vlo knov 10 vays ro Llock a uncl.
Larei in rlis Look, you vill inu a comielensive sre-Ly-sre guiue oi
raking youi one-leggeu squars (oi isrols) anu one-aim uslus (rle
e x e icises in rle akeu Wa iiioi iogiam) iom zeio ro leiolus many cool
vaiiarions rlar aie Lorl laiuei anu easiei rlan
iegulai isrols anu one-aim uslus.
You can uo a lor o rlings anu Le meuiocie oi you
can aclieve amazing leiglrs rliougl lasei- l i k e
ocus. arional ull-conracr kung u clamion
Sreve Correi, RKC Si., voikeu u ro S0 consecurive
one-leggeu squars vlile srill in lis reens! (In case
you uon`r knov, 'RKC` sranus oi 'Russian
KerrleLell Clallenge` anu uenores a ceir i i e u
i n s r iu c r o i. 1le 'Si.` uesignarion means Sreve is one
o a lanuul o elire senioi insriu c r o i s .




-
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- -
- - - -
I iacruieu my viisr laying carcl on rle Llackro virl a oorLall.
iecalls Correi, rle ovnei o IullKOnracrKerrleLells.com. Wlen orleis |ar
my mairial airs sclool] uiu uslus, I uiu isrols. Wlen rley uiu lanu-
vliing uiills, I uiu isrols. Ir gor ro a oinr vleie vlen rle class vas uoing
a ser o uslus, I vas marcling rlem 1 oi 1 virl isrols. So ir vas kinu o
Ly misrake, anu rliougl riaining aiounu an injuiy, rlar ir vaiianreu uoing
enougl iacrice o rle exeicise ro ger ieally e o irless anu comoiraLle virl
ir.
-
N - -M
Ir is a misrake ro rlink rlar Plysical 1iaining Lecomes moie sarisacroiy
anu arriacrive accoiuing ro rle numLei o exeicises useu, viore K.A.
Knuusen, clie insriucroi o gymnasrics oi Denmaik in lis 1920
--. 1le reaclei o gymnasrics musr leain rle air o limiring
limsel. Iai roo oren rle sloir rime given in rle sclool cuiiiculum ro
Plysical 1iaining is vasreu on exeicises o lirrle value. 1leie o ie rle iisr
rling ie q u i ieu o a reaclei o gymnasrics is rlar le sloulu Le caaLle o
esrimaring rle value o rle exeicises le uses.
1le one-aim/one-leg uslu is sucl an exeicise.
ore rlar youi sloulueis musr sray aiallel ro rle looi, youi clesr musr
almosr roucl rle looi, anu youi oor may nor Le iesring on irs euge Lur on
rle Lall.
1lis move is mucl moie rlan a srunr ro imiess youi iienus.
--




-- -
-
- -
-
-- -
-
- -

-
-
B ierr ]onesRKC Si., clamion o rle Iiisr
1acrical Sriengrl Clallenge, ovnei o
In^orionArllerics.com, anu all-aiounu srio n g
guylas calleu rle one-aim/one-leg uslu an
e x e icise in roral Louy rension. As you vill inu
our vlen you lave inally conqueieu rlis
clallenge, ir is imossiLle ro uo rlis exeic i s e
virlour alying all rle akeu Wa ii i o i
e i o imance reclniques. 1lus, irs value goes ai
Leyonu sriengrlening rle usling muscles o rle
uei Louy. Lxecr an avesome miusecrion
voikour anu a loneu skill ro rense youi muscles
oi giear sriengrl, vlicl can Le alieu
e l s e v l e ie.
One o rle mosr imoiranr elemenrs in
gymnasrics conuirioning is Louy rension oi 'Louy
riglrness`, viires oimei gymnasr Biau ]olnson
in one o lis excerional airicles on
u i a g o n u o o i.com. A gymnasr can conriol rle
acrion o lis oi lei Louy moie easily, vlerlei in
a sraric sriengrl osirion oi in movemenr, vlen
lis oi lei Louy is lelu riglr rlan vlen ir is a
loose collecrion o inuiviuual airs. A eison`s
veiglr is mucl moie uiiculr ro lanule vlen lis oi lei Louy is ielaxeu rlan
i ir is lelu riglr. 1lis is vly uemonsriarois ar a ioresr vill ielax rleii Louies
(go ueau veiglr) vlen rle olice aie riying ro escoir oi caiiy rlem avay. By
l e a ining anu iacricing rlese rension reclniques many auvanceu Louyveiglr
s r iengrl movemenrs vill Lecome mucl easiei ro accomlisl.
Goou luck inuing a muscle rlar is nor voiking laiu uuiing a one-aim / o n e -
leg uslu. Lven youi lars, unlikely as ir may sounu, vill Le voiking like
u o g s .
Anorlei auvanrage o rle one-aim uslu is exria slouluei saery. You vill
nor likely oveivoik youi slouluei, as so iequenrly laens virl
convenrional uslus. You simly cannor uo rlar many one-aim uslus,
esecially rle one-leggeu vaiiarion, even ovei rle couise o a uay!


-- -
- -
- N -
-M
- - -
-
Bur Leoie you can ly, you neeu ro leain lov ro valk. So ollov rle veiy
ueraileu insriucrions ioviueu larei in rlis Look oi voiking u ro rlis
avesome move.
G1G is rle ulrimare secializarion iogiam. By ueinirion, you cannor
secialize on many rlings. vill lave you uo only isrols,
anu one-aim uslus, eiiou. 1le vaiiioi is nakeu anu las ev veaons.
Bur le uses rlem exeir l y.








{ - -
{ N -M -- NM
{
{ N- - M
{ -
{ - - - --
{ -
{ M M
{ - - - - - - --
- -
{ N- -M - --
{ - --
- - ---
{ N -M -
{ - - -
{ N MO -
{ N M
{
You lave gone ovei rle Lasics o rle akeu Wa iiioi iogiam. ov oi rle
nurs anu Lolrs.
- -
Secraculai levels o sriengrl can Le aclieveu Ly incieasing rle inrensiry o
rle musculai conriacrion.
Wly uoes coiiecr Louyveiglr conuirioning voik so vell. asks
gymnasrics coacl Cliisrolei Sommei. 1leie aie seveial |ieasons], rle iisr
is conriacrion. Basically, rle laiuei rle conriacrion ovei a giearei air o rle
Louy uuiing an exeicise, rle moie eecrive rle exeicise. Ioi maximum
i m iovemenr, riaining ro ailuie is nor necessaiy Lur maximum conriacrion
is. One o rle main auvanrages ro rlese auvanceu Louyveiglr exeicises is rlar
rley ie q u i ie a comlere, ull-Louy conriacrion. In acr, ar auvanceu levels,
rley aie so uemanuing rlar ir is simly nor ossiLle ro comlere rlem any
orlei vay.
- 1le rensei youi muscles aie, rle moie sriengrl you vill
uislay anu Luilu. 1le akeu Wa iiioi uiills vill reacl you lov ro ger
s r iongei -- Lxecr youi sriengrl ro srair
g ioving iom uay 1.


-
- -

--
--
Ovei rle cenruiies, mairial airisrsas vell as gymnasrs, lireis, anu some
orlei rougl lomLieslave quierly ueveloeu a numLei o liglly e e c r i v e
reclniques rlar giearly enlance sriengrl Ly clanneling rle Louy's scarreie u
e n e igy inro rle raiger muscles. 1lese - - - v i l l
maximize youi sriengrl Ly oicing youi muscles ro conriacr laiu e i. 1le
akeu Wa iiioi iogiam las sysremarizeu rlem inro a sriaiglroiv a iu
merlou o gerring you sriongasr.
I you aie an exeiienceu mairial airisr, you vill likely uiscovei rlar you aie
a l ieauy amiliai virl many o rlese reclniques. 1le quesrion is, rlen, vly
l a v e n `r you Leen alying rlem ro youi sriengrl riaining. Wly uon`r you
reacl rlem. Anu i you uo, vly uoes ir rake youi sruuenrs yeais jusr ro srair
iguiing rlese rlings our.
I uon`r claim ro lave invenreu rlese ovei-geneiarion reclniques, Lur I vill
rake rle cieuir oi oiganizing rlem inro a logical sysrem rlar can Le rauglr in
uays, even louis.
I lave leaineu moie in one uay rlan I leaineu in ren yeais o kung u
riaining, saiu ]e ^airone, RKC Si., a ueensive racrics anu lysical
riaining insriucroi oi eueial nucleai secuiiry reams. ]e`s commenr is ryical
o rlose I ieceive arei my miliraiy anu lav enoicemenr couises, vlicl
e a r u ie rle akeu Wa iiioi iinciles o maximum rension/oice geneiarion.
1ension is rle akeu Wa ii i o i`s secier veaon.


-
- -
- -
- -
- -
N -M -- NM
I r `s all reclnique. 1lis is a ryical ego saving commenr Ly a LouyLuiluei
vlo is iuLLing lis umeu u aimlis Lurr lanueu ro lim on rle
a im v iesrling raLle Ly a guy virl ies lal lis size. Suie, anu so is rle Lencl
ie s s .
Ir is, in acr! In a iecenr sruuy, suLjecrs incieaseu rleii Lice sriengrl 13
e icenr in rliee monrls Ly simly visualizing rensing rleii Lices laiu Lur
uoing no exeicise vlarsoevei. 1le only ossiLle exlanarion oi rlis srie n g r l
gain is giearei rension rliougl incieaseu neive oic e .
L e r `s lave voilu Lencl iess clamion Geoige HalLeir ser rlings sriaiglr:
1le mosr imoiranr asecr one can leain ro imiove sriengrl is ro leain
ioei reclnique. 1leie is a moue o rlinking our rleie rlar I uesciiLe as
' H e `s nor sriong, le`s jusr gor goou reclnique.` 1lis is jusr conuseu rlinking.
. . . Have you evei leaiu anyone say 'He is nor a goou sloorei, le jusr las
goou reclnique` oi 'He`s nor ieally asr, le jusr las goou reclnique`.


- -
Aumiiing rle ei o imance o uumL muscles ovei ocus anu loneu neiv e
o ice is jusr lain uumL. Ar oui Loorl ar rle Ainolu Sclvaizeneggei Iirness
Lxo, ve osreu a clallenge ro anyone vlo coulu uo a sriicr miliraiy ie s s
o oui SS-ounu kerrleLell, an avkvaiu monsrei virl a rlick, smoorl
lanule. We uiun`r even ie q u i ie rlar rle Lell lau ro Le cleaneu ro avoiu
leaiing rle 1lis is jusr reclnique, Liuiseu ego nonsense. All ve vanreu
vas a sriicr, knees-lockeu miliraiy iess.
Is ir all reclnique. You Ler! Does ir unueimine
rlese genrlemen`s accomlislmenrs. o, ir
elevares rlem. Aie you moie lumiliareu vlen a
Lig guy kicks youi Lurr oi a small one.
In any enueavoi, incluuing sriengrl riaining,
menral ocus ueliveis moie rlan lysical
riansoimarion. ]usr varcl a viiy olu kaiare
masrei clo a ile o Liicks in lala ear rlar
voulu senu a young LouyLuiluei ro rle emeigency ioom.

ine-lunuieu-ounu ueaulirei ^aik Heniy once saiu, Wlar makes a goou
oveilirei is a slov geai. In orlei voius, vlen you neeu ro ull a cai our o rle
uircl, you call a rov riuck, nor a Ieiiaii.
S r iongmen anu lireis lau no ioLlem urring
u rle Lell, Lur 220 ro 250 LouyLuilueis aileu
m i s e i a L l y. On rle orlei lanu, oui senioi
Russian KerrleLell Clallenge insriucroi RoL
L a v ience can iess rle SS-ounuei ar 165
ounus o Louyveiglr anu a leiglr o 5 oor,
11 incles. RoL is an examle o 'smair muscle`.
A viiy kaiareka, le - lis srie n g r l
iarlei rlan - . Anorlei RKC, Biirisl
kickLoxei ick Iiasei, iesses rle same Lell ar
a Louyveiglr o 154.
-
-





- --

-
-

Lxlosive liring is rle iage rlese uays, anu rleie is no uouLr rlar ir`s gie a r
oi many rlings. ]usr nor oi Luiluing Liure giinuing sriengrl. Russian
ie s e a icl is cleai on rlis oinr. |I you vanr ie e iences, ing me on rle
u i a g o n u o o i.com oiu m . ]
1o anriciare youi quesrion, no, sucl riaining vill nor make you slovei in
youi mairial airs anu soirs. 1le Sanclin kara uoes nor lolu Lack irs
iacririoneis, uoes ir. ]usr unueisranu rlar ev soirs aie as naiiovly ocuseu
on max sriengrl as oveiliring. You vill lave ro voik on youi exlosiveness
s e a i a r e l y. ^osr soirs ie q u i ie you ro uiive in mulrile geais. 1lis Look
ocuses enriiely on lov geai, vlicl gers lirrle oi no arrenrion elsevleie .
An emlasis on seeu comiomises rle rension. One o rle mosr ciu c i a l
skills in rle ei o imance o any sriengrl arllereLe ir a gymnasr, a
o v e i l i r e i, oi an aim viesrleiis rle aLiliry ro sray riglr. Sray riglr! is rle
slour you vill leai moie rlan any orlei ar any ovei meer. Anu only rle
elire can sray riglr vlile exlouing like a Lar our o lell. Lven rle We s r s i u e
BaiLell CluL oveilireis, amous oi rleii riauemaik exlosive riaining,
ueuicare a secial uay in rleii scleuule ro 'giinuing`. So oiger yio r e c l n i c s
uislays unril you masrei ull-Louy rension anu youi sriengrl srair s
i m iessing.


-
- -- - L- K
-- -
-- -
RoL Lavience, RKC Si., maue an insiglrul osr on rle uiagonuooi. c o m
o ium: .1le riick is ro move as quickly as ossiLle virlour saciiicing rle
level o rension necessaiy ro susrain rle loau. I you vanr ro vli youi aim
our in ionr o you, ir sloulu Le as loose as ossiLle, Lur i you vanr ro usl
u a Lencl iess, rle seeu vill necessaiily Le limireu Ly rle amounr o
rension you neeu ro mainrain ro suoir rle LaiLell.
Beginneis sloulu emlasize rension iisr! I you riy ro reacl seeu iiglr o
rle Lar, rle riainee vill conuse 'moving asr` virl 'making jeiky movemenrs.`
1vo ui e ienr rlings. 1lar is vly emlasizes rension
aLove all. Once you lave rle iequisire Lase o rension, rlar`s vlen you srair
r iying ro iam u rle seeu. Somerimes someone sruns me Ly gerring ir (i.e.
rle mix o seeu/rension) rle iisr rime rley lanule veiglrs. 1le voman vlo
came ro my kerrleLell class lasr niglr, oi examle, vas iessing rvo 12kg
Lells virl roral aurloiiry (anu seeu) in lei seconu KB class. 1iu l y
i m iessive.
Lvenrually you can seeu uLur only i you mainrain max rension.
1lis uoesn`r mean rlar you sloulu uo rle exaggeiareu 10-seconu ies rlar
a ie aslionaLle (I coulun`r lave ickeu a moie irring voiu) in sissiieu lealrl
cluLs, vlicl aie also knovn oi ink uumLLells anu Loy Lanus. Yo u
s l o u l u n `r uioseully slov uovn, jusr like you sloulun`r uioseully seeu
u. Iocus on sraying riglr as a gymnasr. Be cool as Sreve ^cQueen, anu rle
seeu vill rake caie o irsel.
D o n `r anic Ly gunning rle ie. You ovn ir. 1lis is rle coniuence o ie a l
s r ie n g r l .
N- - M
a ioacl insisrs rlar you rense all youi muscles vlen
e x e iring max oice. 1lis uemanu conjuies u images o rle Okinavan kara
Sanclin, in vlicl youi ovn anragonisric muscles ioviue rle iesisrance.
A naruial ieacrion is: 1lar rension is going ro make me veakei as I am
iglring my ovn muscles, nor srio n g e i !
Wiong. 1lar may Le riue oi uynamic e o irs, sucl as uncles anu single-
joinr LouyLuiluing exeicises sucl as leg cuils oi leg exrensions. Bur mulrijoinr
s r iengrl uiills, sucl as one-aim uslus anu isrols lay Ly a rorally ui e ie n r
ser o iu l e s .
1le agonisr/anragonisr ielarionsli is ierry sriaiglroiv a iu in, say, leg
cuils oi leg exrensions. 1le quaus voik, rle lams imeue rlem. 1le lams


conriacr, rle quaus lolu rlem Lack. Leain ro ielax rle lams, anu rle quaus
vill ger srio n g e i. 1le ioonenrs o so-calleu 'muscle conriol`, vlicl vas
oulai ar rle uavn o veiglrliring, riieu ro uo jusr rlar. Anu rlen rleie aie
rle comounu sriengrl exeicises. 1ake a close look ar a squar, LaiLell, oi
Louyveiglrir makes no ui e ience. Borl rle quauiices anu rle lamsriings
a ie voiking rovaiu rle common goal o sranuing u. 1le quaus aie
exrenuing rle knees, anu rle lammies aie exrenuing rle lis.
A uiiry lirrle secier o LouyLuiluing is rlar one o rle Lesr vays ro Luilu rle
Lices is virl rle oveiliring-sryle viue-gii Lencl iess. Youi Lis may iglr
youi riis in uoing skull ciusleis, Lur rley assisr youi riices, uelroius, anu
ecs in rle Lencl iess oi rle one-aim uslu. In mulrijoinr, ligl-ie s i s r a n c e
e x e icises, rle anragonisrs oren acr as syneigisrs, esecially in exeiienceu
arlleres. In orlei voius, rle Liakes Lecome engines.
So, rle goou nevs is rlar you can amliy youi sriengrl Ly uiaving on rle
ovei o rle muscles in a vay rlar vas riauirionally rlouglr ro imeue rleii
movemenr. ov, oi rle Lau nevs: 1lis is an elire skill rlar rakes rime ro
uevelo anu lone. ]usr like ielaxing rle anragonisr muscles oi sriiking,
rensing rlem ioeily ro enlance youi ullu oi uslu sriengrl isn`r
somerling you masrei oveiniglr. You miglr iglr youisel a lirrle in rle
Leginning, Lur rlis vill ass virl exeiience. I ir veie easy, eveiyLouy voulu
Le uoing ir.
As olu-rimei ^axick viore in - , ...vlen a
lirei ulleu a LaiLell nevei minu rle LaiLell, ir alies ro any rye o



-- --
N-M N-M
- - -
--
iesisrance...lis minu vas concenriareu on rle LaiLell oi veiglr anu nor
on rle muscles emloyeu. His oLjecr vas ro ger rle veiglr alor, ro rle
muscles rlar veie ei o iming rle rask le aiu no arrenrion. 1le vlole acrion
vas rleie o ie conriolleu ro a consiueiaLle exrenr Ly rle veiglr, consequenrly
a numLei o availaLle gious o muscles veie eirlei ler inoeiarive vlen
rley miglr lave Leen useully emloyeu, oi veie Liouglr inro lay
u n n e c e s s a i i l y, ro rle lameiing o rle liring muscles.
^inuless liring is oi loseis.
-
Hir rle ueck anu give me 5
uslus, comiaue! Only 5 Lur o a
clallenging vaiieryoi insrance,
virl youi eer u oi on one aim .
Wlen you aie uone virl 5, you
sloulu Le aLle ro giinu our anorlei
coule Lur no moie rlan rlar.
Please uo uslus on youi lanus,
nor youi isrs, ins, oi ingeir i s .
1lar vay, you vill uo a Lerrei joL
o uiiving rle akeu Wa ii i o i
iinciles o ovei geneiarion
l o m e .
ore rle uiiculry o youi iisr ser.
Resr Liiely. Do anorlei ivei Lur
virl one ui e ience: On rle vay u,
gii rle ueck laiu virl youi ingeiris. Don`r go u on youi ingeiris, jusr
gii rle looi so rlar youi ingeiris ruin vlire. Do rlis only on rle vay u.
Lxeiimenr virl vlerlei you ger rle Lesr iesulrs Ly giiing all rle vay u
oi jusr ar rle sricking oinr.
You cannor lel noricing rlar youi aims suuuenly ieceiveu a jolr o exria
e n e ig y, as i youi rensing oie a ims senr some juice u inro youi riices. 1lar
is exacrly vlar las laeneu. Wlenevei a muscle conriacrs, ir iiiauiares a
' n e ive oice` aiounu ir anu incieases rle inrensiry o rle neiglLoiing muscles`
conriacrions.


^ake a isr.
A riglr isr. A vlire-knuckle isr!
ore rlar as you gii laiu e i, rle
rension in youi oie a im oveilovs inro
youi uei aim anu even youi slouluei
anu aim i r .
You vill inciease youi sriengrl in any
uei Louy exeirion Ly sriongly giiing
rle looi, rle Lai, erc. Wlar is riuly iemaikaLle is rlar riglrening youi isrs
can enlance youi leg sriengrl, as vell! Go inro a ull squar. Pause on rle
Lorrom oi a seconu anu rlen ger u. Do a coule o ies ro rake nore o rle
amounr o e o ir ir rakes you ro sranu u. On youi nexr squar, make vlire-
knuckle isrs ar rle momenr you aie aLour ro ger u. You vill inu rlar uoing
rle squar las Lecome easiei! 1lis reclnique vill soon lel you rackle rle
avesome one-leggeu squar, oi isrol.


Youi roes can uo oi youi legs vlar youi ingeis can uo oi youi aims. Gii
rle ueck virl youi roes as you aie coming our o a squar. You vill incie a s e
rle inrensiry o rle conriacrion o youi lis anu ovei u virl ease.
- -
- - -
Youi lanus aie connecreu rliougl muscle sorvaie. One lanu imirares
rle orlei. A suuuen e o ir virl one lanu vill cause a ielexive conriacrion o
u 20 eicenr o rlar inrensiry in rle muscles o rle orlei.
1lis lenomenon o inreilimL ie s o n s e
urs eai inro rle leairs o iie a im s
i n s r iucrois rle voilu ovei. 1ley vain
againsr lacing youi ingei on rle riiggei
unril you aie ieauy ro sloor. I you kee
youi ingei on rle riiggei, any movemenr
virl youi orlei lanuoi insrance, ruin i n g
on a laslliglr oi oening a uooicoulu
make youi gun go o, uue ro rlis squeeze
iesonse.
Wlar can lanu a co in riouLle can lel
you in youi sriengrl riaining.


--
- - --
1iy rlis resr: Squeeze
youi riaining air n e i`s
lanu as laiu as
o s s i L l e .
Anu once moie, Lur rlis
rime, also make a laiu isr
virl youi iee lanu.
Wlen you lave ieacleu rle
sricking oinr in a one-aim
s r iengrl exeicise oi rle
uei Louy, sucl as rle one-
a im uslu, suuuenly make
a vlire-knuckle isr oi riglrly
gii rle suiace oi Lai virl
youi iee lanu. Doing so vill
i ie u youi sriengrl anu ger
you unsruck.



K-
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--

-
1lis sriaregy voiks vell in rle conrexr o many uncles in kaiare anu orlei
l a iu sryles. 1le insranr youi ieveise uncl nails rle raiger, make a laiu isr
virl youi nonsriiking lanu. You cannor lel Lur norice rle ovei line rlar
connecrs youi isrs.
-
N -
M
^as Oyama
1ensing youi aLs vill amliy rle inrensiry o rle conriacrion o any muscle
in youi Louy.
^ a irial airs masreis lave insrincrively unueisroou rlis lenomenon oi
cenruiies, anu you aie aLour exeiience ir youisel. Bur uon`r iusl ro lir rle
ueck anu aly ir ro uslus. Clances aie, you uon`r even knov lov ro
conriacr youi aLs io e i l y.
1le ciuncl geneiarion las Leen Liainvasleu inro sucking in rleii vasy
vaisrs vlen voiking rleii aLs. Big sissies. You aie suoseu ro lave youi
c o ie riglr anu ull o comiesseu eneig y. You aie suoseu ro eel ancloie u
in youi lovei aLuomen. Wlar uo you eel in youi Lelly vlen you suck ir in.
Like a veak, uisconnecreu Leaury queen. Go ger a manicuie .
You neeu ro unueisranu seveial rlings. Iiisr, a muscle conriacrs in a sriaiglr
line, nor in a cuive. So youi aLs sloulu uiav youi sreinum anu uLic Lone



--
--
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You vill nor ger sriongei unril you leain ro conriacr
youi aLuominals lar anu sriong. Doing rle
olloving 'Lack-ie s s u ie ciuncl` vill reacl you lov.
Assume rle iegulai ciuncl osirion, youi knees ar 90
u e g iees anu youi eer lar on rle looi. ov, insreau
o ocusing on ciuncling u,
-- . I ickeu u rlis
ri iom Aussie aurloi Kir Laugllin, anu ir`s so goou
rlar ir almosr makes rle ciuncl a voir l v l i l e
e x e icise in irs ovn iiglr.
Wlen you iess uovn on rle aiea o youi Lack rlar
voulu Le coveieu Ly a kaiare Lelr, a ev cool rlings
vill laen. Youi sine vill naruially iounu. Borl
youi riunk anu youi elvis vill come u jusr like rle
enus o a marriess cuil vlen a Lig guy los in rle miuule, anu you vill Le
unaLle ro come u any liglei rlan you aie suoseu ro in uoing a ciu n c l .
You jusr cannor sir u vlen youi lovei Lack is gio u n u e u .
1lis unusual maneuvei is our o rle juiisuicrion o youi li lexois, vlicl
means moie voik oi youi ueai aLLies. Iinally, rle Lack-ie s s u ie ciuncl vill
make youi aLs conriacr in a sriaiglr line, as rley aie suoseu ro.
1le Lack-ie s s u ie ciuncl voiks even Lerrei i you srick somerling like a
iolleu-u yoga mar unuei youi Lack. You vill voik youi aLs rliougl a
longei iange o morion, anu you vill inu ir easiei ro iess uovn.
rogerlei in a sriaiglr line, nor a semiciicle. Seconu, oi Loiing, geeky ie a s o n s
rlar I vill leave our, vlen you suck in youi sromacl, youi inria-aLuominal
ie s s u ie (oi 'Ki` oi 'Cli`, i you insisr) uios o. 1le Lorrom line is rlis: Ilar
aLs aie sriong aLs.


- - -
- - -
1o sum u, uon`r voiiy aLour ciuncling, iolling u, oi sirring u. ]usr ocus
on iessing youi lovei Lack inro rle ueck as laiu as ossiLle. Place youi
lanus on youi aLs as you aie ciuncling anu nore rle sensarion, you aie
suoseu ro Le aLle ro ie iouuce ir in any conrexr. Once you can, riy rle
olloving sriengrl resr.
Slake lanus virl a air n e i, Lorl o you squeezing as laiu as ossiLle. Have
lim nore lov laiu youi gii is. Resr Liiely anu ieear rle resr, youi air n e i
uoing norling ui e ienr anu you auuing rle aL lex inro rle mix.
Kee youi aLuominals sloir anu lar, ie iouuce rle sensarion you
exeiience vlile uoing Lack-ie s s u ie ciuncles. One moie rime: Wlen lexing
youi sromacl, uo nor suck ir in oi srick ir our. Biace ir as you voulu oi a
uncl (rlar can Le
a iiangeu). You (oi
iarlei youi saii i n g
a irnei) vill norice
youi giearei lanu
s r ie n g r l .
Povei ro you!


- -
- - -
-
N M
Lxeiienceu iglreis aie nor imiesseu virl laige ies. 1ley knov rlar ie a l
sriiking ovei is geneiareu in rle lis. One kaiare masrei even srareu rlar
makivaia uncling is meanr ro sriengrlen rle lis, iarlei rlan rle knuckles.
Boxing coacl Sreve Baccaii, RKC, rolu me rlar ^ike 1y s o n `s aims measuie
16 incles in uiamerei anu rlar Lvanuei Holyielu's aie 15. Lirlei voulu Le
l a ige on a 160-ounu, 5-eer, ive-incl LouyLuiluei, Lur you lave ro agie e
rlar rlese numLeis seem ierry aveiage oi a leavyveiglr.
Yer mosr eole, even arlleres, aie ieoccuieu virl rleii aims anu uon`r
lave a clue lov ro ie c iuir rleii glures, rle sriongesr muscles in rleii Louies.
You musr acquiie rlis skill Lecause no sriengrl exeicise oi mairial air s
reclnique vill Le eecrive virlour youi knoving lov ro cieare ligl rension
in youi li muscles. 1om Iuiman, RKC, arly ie e iieu ro rlese all-imoir a n r
muscles as rle ie a i-vleel uiive.


- - -
An eecrive image is -. Silly Lur eecrive.
Back ro oui lanugii resr. In auuirion ro rle conriacring youi aLs, lock youi
glures as you aie ciusling youi iienu`s lanu. You vill Le srio n g e i. I guaianree
i r .
I iecenrly ie o ireu rle iesulrs o a ciuue exeiimenr on rle eecrs o rension
reclniques on sriengrl ei o imance. Since Pavel askeu me ro viire an air i c l e ,
I ueciueu ro ieear rle exeiimenr virl a Lerrei uesign anu moie ie c i s e
m e a s u iemenrs.
1le sriengrl exeicise rlar I useu vas rle Iion Cioss. I sroou on a Larlio o m
scale vlile usling uovn on rle iings ro measuie rle amounr o my ovn
Louyveiglr rlar I coulu lir o rle scale virl a vaiiery o rension conuirions.
I iesreu my lanus on rle iings anu exrenueu my lockeu aims ro an angle
a ioximarely 20 uegiees aLove rle eiecr Iion Cioss osirion (a sliglr Y
insreau o a 1 slae). 1lis angle incieaseu rle leveiage uisauvanrage o rle
e x e icise anu I vas aiily ceirain rlar I voulu nor Le aLle ro lir my Louy
comlerely o rle scale. I useu oui rension conuirions:
- - - -
- -
- - - -
- --
- -
I ieeareu all oui o rlese conuirions six rimes. I alvays sraireu virl
conuirion numLei one anu rlen vaiieu rle oiuei o rle iemaining rlie e
conuirions. Ioi examle, rle iisr sequence vas 1, 2, 3, 4 anu rle seconu
sequence vas 1, 3, 4, 2. Lacl sequence, I voulu auu one rension reclnique ar
a rime so rlar I coulu measuie rleii cumularive eecrs. On rle iisr sequence
I measuieu srie n g r l :
-
-
- -
- - -


- - - - - -
-- - -
Iiom - , Ly Biau ]olnson. 2002 Ly Biau ]olnson. Reiinreu Ly eimission.
All sequences veie uone in rlar mannei. I ueciueu ro measuie six sequences
so rlar I ei o imeu eacl ossiLle oiuei o rle rliee rension reclniques. 1lis
alloveu me ro calculare rle inuiviuual as vell as rle cumularive srie n g r l
conriiLurions o rle rliee rension reclniques anu gave me moie uara ro
visually examine oi arrein s .
In eacl conuirion, I iesseu uovn on rle iings as laiu as I coulu. I
arremreu ro urilize only rle iesciiLeu rension reclnique(s). 1lis vas
clallenging Lecause I vas accusromeu ro urilizing all o rlem rogerlei. I
iesseu uovn oi aioximarely rliee seconus anu varcleu rle neeule on rle
scale. Alrlougl rle neeule vas slaking (a iange o 4 ro 6 ounus), ir vas
ierry easy ro inu rle cenrei oinr. I ie c o iueu rle veiglr anu iesreu oi one
minure Leoie rle nexr conuirion. I oLseiveu my scoies on rle iisr anu lasr
conuirion o eacl sequence ro make suie rlar my ei o imance vas nor
a ecreu Ly arigue. 1lese scoies veie almosr iuenrical rliouglour rle
e x e i i m e n r .
ov oi rle goou sru! 1le aveiage sriengrl inciease iom rle use o rle 3
rension reclniques comLineu vas 40.33 ounus. 1le aveiage cumularive
s r iengrl incieases oi rle seaiare conuirions veie: lanu squeezeS.5
ounus, aL squeeze20.33 ounus, anu glure squeeze11.1 ounus. 1leie
v e ie rvo sequences vleie eacl o rle rension reclniques vas rle iisr anu,
r l e ie o ie, rle only one useu. 1le aveiage sriengrl inciease oi eacl conuirion
vlen ir vas rle only reclnique urilizeu vas: lanu squeeze10 ounus, aL
squeeze30 ounus, anu glure squeeze13.5 ounus.
In conclusion, I knev rlar rle rension reclniques incieaseu sriengrl Lur I
vas suiiiseu Ly rle size o rle inciease. I imagine rlar rle sriengrl incie a s e s
o rle inuiviuual anu comLineu rension reclniques vaiy ueenuing uon rle
selecreu exeicise anu rle arllere. I iealize rlar I commirreu all kinus o
exeiimenral eiiois Lur rle iesulrs veie moie rlan enougl ro convince me o
rle POWLR OI 1LSIO!!!
I loe rlar rlis ie o ir o rle exeiimenr vas cleai. I nor, I voulu Le glau
ro ansvei any quesrions aLour ir on rle uiagonuooi.com oiu m .


N- -M
- - -
Kaiare giear ^asarosli akayama useu ro say, ^orive ovei comes io m
rle oveiul rliusr o rle suoiring leg, rle iincile is rle same as rlar o
rle jer engine. . . . 1le viral coie o rle movemenr is rle ieacrion Lerveen rle
s u o iring leg anu rle looi. 1le giearei rlis ieacrion is, rle asrei rle Louy
a u v a n c e s .
Iocus on alying maximum ie s s u ie ro rle ueck virl youi oor vlen
uoing rle isrol anu virl youi alm vlen uoing rle one-aim uslu. Pusl
sriaiglr rlougl rle laroim, as Olymic veiglrlireis like ro say. Imagine
rlar you aie sroming uovn. Yes, a sraric srom! Ioi a numLei o
ieasonslysical, syclological, anu lysiologicaluoing so vill rianslare
inro a moie oveiul conriacrion o youi usling muscles.
Go aleau. Sranu on one oor anu iess ir laiuei anu laiuei inro rle ueck.
Assume rle ro osirion o rle one-aim uslu anu uo rle same virl youi
lanu. Ieel rle sreauy Luilu-u o rension. I you riy rle same iom rle
Lorrom, you vill siing iiglr u.


-
- -

-- - - -
-
- -
- --- -
Dovnsraiis, rle leel ie s s u ie vill ie c iuir youi oveiul ie a i-vleel uiive.
1le alicarion uoes nor lave ro Le sraric, veiglrlireis use ir uuiing jeiks oi
insrance. I alvays srom a ev laiu ones virl eacl oor Leoie a leavy
squar, anu can alvays giinu our a ev moie ounus as rle iesulr, says Dan
' G a im` Besclei, RKC, vlose rougl guy ie c o iu incluues comLar virl rle
Recon ^aiines, a voilu uiug iee oveiliring rirle, anu an imie s s i v e
m a irial airs Lackgiounu. I riy ro lir virl a lar oor, anu ieally senu a slock
vave Lack u rle leg. 1lis is a common reclnique in Xinyiquan kung u.


-
- -




N M
NM - -
--
- - -
- - - --
-- - - - - -
- -
-- - - - -
-
- - -



- -
L-K
- --
- - --
- -
- - -
S l iugging youi slouluei anu/oi lerring ir move oiv a iu vill uesrioy youi
slouluei anu youi ovei alikevlerlei you aie uncling, Lencling, oi
uoing uslus. You aie in eecr 'uisconnecring` youi aim iom youi ovei u l
roiso muscles.
^asarosli akayama useu ro say, 1le sloulueis musr alvays Le ker lov.
. . . I rle sloulueis iise, . . . rle muscles in rle siue o rle Louy vill soren,
anu ovei cannor Le concenriareu. 1le masrei vas seaking aLour rle
uncl, Lur rle one-aim uslu is no ui e ienr. His, clesr, slouluei, aim ,
viisr anu israll musr Le iimly linkeu rogerlei, anu all muscles musr
uncrion ully. Bur i rle slouluei is iaiseu vlen uncling, oi leaus rle
movemenr o rle Louy, rle muscles aiounu rle aimir vill nor conriacr
io e i l y, no marrei lov mucl aim muscles aie conriacreu. 1len rle imacr
vill ioLaLly cause rle isr ro ieLounu iom rle raig e r .
^any ro oveilireis kee rleii slouluei iesseu uovn inro rle Lencl anu
r o v a iu rleii eer. As a iesulr, rley ur u leaviei ounuages anu suei evei
slouluei injuiies. 1lis is no ui e ienr vlen you aie usling youi Louyveiglr.
Alrlougl ir seems naruial ro kee youi eneigy on rle ro o youi slouluei
anu ro usl virl ir, uoing so is a iecie oi veakness anu injuiy.
1 l iouglour rle uncl |anu rle one-aim uslu], minimize rension on rle
oursiue o rle aim anu ovei rle slouluei ro mainrain a smoorl aicl |o
e n e igy riansmission]rensing rle larissimus uoisi anu seiiarus anreiioi
muscles (along rle iiLs)ro riansei sriess, insisrs Lesrei IngLei, uocroi o
lysics anu kaiare sensei. In orlei voius, usl iom youi aimir, iarlei rlan


-
-
- - -
N M


Wlile ir may seem counreiinruirive ro you iiglr nov, once you masrei rlis
concer o aimir ovei, you vill vonuei lov you evei uiu virlour ir. Ir`s
going ro ay o Lig in youi one-aim uslus, uncles, anu Lencl iesses, i
you uo rlem.
N -M
-
1le rvisring morion |o a kaiare uncl] conriiLures ro serring a riu e
couise, exlaineu rle lare akayama. 1le iincile is rle same as rlar o
iiling in a gun Laiiel. Wirlour rle iiling, rle Luller voulu rumLle enu ovei
enu anu veei iom irs couise. Because o rle iiling, rle Luller sins anu
riavels a riue couise... 1visring rle oie a im concenriares ovei anu
amliies ir. 1lis is riue Lecause rle rvisring causes an insranraneous rensing
o all rle muscles involveu in rle reclnique.
A rlieaueu iie a im is sueiioi ro a lar-Laiieleu one.
Rorarion, oi siial rension, incieases rle sraLiliry anu ovei o almosr any
acrion.
1lis is rle essence o rle coiksciev iincile. Giiing rle iile vlile
isomeriically rvisring Lorl lanus in oosire uiiecrionsrle iiglr clockvise
anu rle ler counreiclockvisemaue a uiamaric ui e ience oi Layoner
iglring in rle U.S. ^aiine Cois ^airial Airs Piogiam. 1le ^aiines` rliu s r s
youi slouluei. Kee rensions unuei rle aim anu avoiu sri sloulueis rlar
can uisconnecr rle Llock iom ir souice o seeu anu mass, rle Louy,
suggesrs IngLei.
-
-



-




-
- --
- -
Lecame moie oveiul anu mucl laiuei ro uelecr. 1le same is riue oi
s r iengrl exeicises. Iolloving is a sequence o uiills ro reacl you lov ir`s uone.
Holu a srick in ionr o you, as you voulu lolu a Lai oi rle Lencl ie s s .
You sloulu eel rension in youi aimirs, youi lars, anu youi ecs. Yo u i
elLovs vill move somevlar in rovaiu youi Louy, anu youi sloulueis vill
move avay iom youi eais. 1o Lencl iesseis laie rleii lars ro uiive rle Lai
o rleii clesr. 1le coiksciev reclnique is a sloircur ro masreiing rlis
u i iculr skill.
I no srick is availaLle, lolu youi aims in ionr o you anu rvisr rlem io m
insiue our as ai as ossiLle.
Imagine rlar you aie
s c ieving youi aims inro
youi slouluei sockers.
You sloulu eel rension
iom youi aim i r s
siialing rovaiu youi
isrs.


-
-
-

-
ore rlar vleie a kaiare uncl
rvisrs iom rle oursiue in, a
uslu (oi a Lencl iess oi a
alm sriike) rvisrs iom rle
insiue our. 1lar is, rle iiglr aim
moves clockvise anu rle ler aim
moves counreiclockvise. Yo u i
sloulueis vill ieriacr inro rleii
sockers anu ei o im moie
s r iongly virl rlis exrein a l
io r a r i o n .
1esr rle coiksciev ovei in ieearing rle lanuslake resr.


1len lir rle ueck anu give me a coule o iegulai rvo-aim uslus. Gii
rle giounu laiu virl youi ingeiris, making suie rlar youi lanus sray ur,
anu aly rle same insiue-our coiksciev rension ro rle giounu rlar you
alieu ro rle srick.


-
-


Youi ingeis sloulu gii rle ueck laiu, Lur kee youi lanus srarionaiy. 1le
uslus vill Lecome veiy easy. Youi Louy sloulu eel like ir`s iising on
siings. You sloulu eel a uisrincr siial o 'eneigy` moving iom youi aim i r s
ro youi lanus.
- -
-
A uecenr aim v iesrlei loaus all lis muscles virl ligl-sriung rension Leoie
rle ie yells 'Go!` A ro aim v iesrlei vill loau even Leoie le giis u virl
lis oi lei oonenr. Anu an amareui vlo vairs oi rle ie e ie e `s commanu ro


-
- -
- --
- -
- - --
ull Leoie ruining on lis Lices inus limsel inneu virlour knoving vlar
las lir lim.
A c c o iuing ro rle arlei o lyomeriics, Russian soirs scienrisr Yu i i
Ve i k l o s l a n s k y, isomeriically rensing youi muscles Leoie a uynamic
conriacrion can imiove youi ei o imance Ly u ro 20 eicenr. You aie
aLour ro exeiience vlar rlar means.
Do 5 laiu uslus, rorally ielaxing on rle ueck Lerveen ies. orice lov
you lave ro rense u somevlar Leoie usling u eacl rime. Do anorlei 5,
rlis rime making a oinr o maximally rensing youi vlole Louy Leoie
usling u. You sloulu inu rlar you lave mucl moie srie n g r l .
Arremr a one-aim uslu oi anorlei clallenging uslu iom rle osirion
o lying ielaxeu on rle ueck. ^osr likely, you vill ail. ov Liace youi vlole
Louy Leoie srairing rle uslu anu successully comlere rle arremr.
Loauing rension inro rle muscles Leoie an exeirion incieases rleii ovei.
You musr leain ro Liace againsr iesisrance rle same vay you Liace againsr a
sriike.
1le key is ro Liace youisel Leoie rle iesisrance is uon you, orleivise, ir
vill Le roo lare. Houuini coulu rake anyone`s uncl i le vas ie a ieu oi ir.
He uieu vlen le gor sriuck virlour vain i n g .
D e a u - s r a ir exeicises, sucl as rle one jusr uesciiLeu, aie giear oi reacling
youisel liglei rension, esecially in youi veak links. Because rley eliminare
rle lelul Lounce, ueau srairs giearly clallenge rle muscles anu srie n g r l e n
rlem oi noimal uslus anu rle like.


- --
-


So, Le suie ro incluue lenry o ueau srairs in youi iegimen, once you aie
s r iong enougl ro uo rlem. 1o uo a one-aim uslu, ielax comlerely vlile
lying uovn on rle looi, rlen rense u anu go. Relax ar rle Lorrom o a isrol
L e o ie oveiing Lack u. Lnjoy rle ain!
N M O
-
H e ie is lov ro acquiie rle Liacing skill rle quick anu laiu vay.
1le U.S. ^aiine Cois ^airial Airs Piogiam las Leen iacricing Louy
l a iuening, oi conriolleu sriiking o lesly airs o rle Louy ro accusrom rle
^aiines` Louies ro rle iigois o conracr iglring. 1le Sovier Sersnaz uiu rle
same rling. You can occasionally see on Ameiican relevision oorage o
Russian commanuos Lieaking incoming rvo-Ly-ouis Ly lexing rleii rias
anu raking ull-oice kicks in rle gur. We also alieu sucl uiills ro reacl rle
Louy rle riglrness necessaiy ro lir leavy anu sae.


-- -
-O-
-
- -
- - -
-
Have a airnei ounu youi muscles virl lis isrs, rle iiuges o lis lanus,
anu lis eer. Ir is nor a Lau iuea ro srair virl rle iegulai rvo-aim uslu.
1lese sriikes sloulu nor Le o rle knockour vaiiery. 1ley sloulun`r even luir
oi leave Liuises i you riglren u on imacr. Ir goes virlour saying rlar you
sloulu nor lir rle sine, rle Lones, rle leau, anu orlei vulneiaLle aieas.
Youi airnei sloulu voik ovei youi vlole muscularuie iom youi calves
ro youi neck. He sloulu give secial emlasis ro rle muscles rlar you lave a
ieal laiu rime lexing. Ioi insrance, i you lave a laiu rime sranuing uiiglr
on one leg Lecause youi li aLuucrois, rle muscles oursiue rle rligl, aie nor
iiing, rlen a ev caieul kicks ro rle oursiue o rle Lurr cleeknor ro rle
Lony air o rle legsloulu rake caie o ir.



-
- -
-- -



In rle one-aim uslu,
rle aiea rlar neeus
exria arrenrion is rle
a imir (rlar is, rle
ecs anu rle lars)
anu rle aLs.
In rle one-leggeu squar
vaiiarion, rle oLliques, rle
glures, anu all rle muscles
a iounu rle rligl sloulu ger
some rougl love.
So, ger a Luuuy ro give you
rlis riearmenrle vill Le
ueliglreuanu you vill lave
rlis rension rling iguieu our
in no rime lar.
N M
A srare-o-rle-air oim o Liacing, calleu ziing u, vill rake youi
ierensing skills ro a nev level. 1lis reclnique is somevlar auvanceu, as ir
ie q u i ies goou Louy avaieness. I you uon`r ger ir ar iisr, ievisir ir in a ev
m o n r l s .
Piacrice rle reclnique in rle Liaceu osirion: ar rle ro o a one-aim uslu
oi one-leggeu squar.
- - - ov ocus on ulling youi
quau u even liglei inro youi gioin, as you voulu vinuov slurreis.
exr uo rle same virl rle iesr o youi rligl muscles: rle innei, rle ourei,
anu rle lamsriings. Ir is as i you lave giaLLeu youi leg virl Lorl lanus jusr
aLove rle knee, squeezeu, anu slovly --
Imagine rlar you aie ulling youi rligl u inro rle li socker as vell.
1iy ro ger rlar eeling o ziing u youi muscles, ir is veiy ovei u l .
Youi rligl muscles vill eel veiy sloir, laiu, anu inro rle li joinr.
- L K -
Woik u youi Louy. 1le vaisr. -- -
-O - - -- -O
I you lave uone ir iiglr youi lovei iiLs vill move in anu youi
sromacl vill sray lar iarlei rlan suck in. ]usr - --
- - B iearle slallov as youi ie s i i a r o iy muscles
ger consriicreu, uo nor lolu youi Lie a r l .


--
--
-
U unril nov rle insriucrions alieu ro Lorl rle uslus anu rle squars.
1le olloving is jusr oi rle uslus.
- - - --
- B.K.S. Iyengai, a masrei o Yoga, says, rle rias Lelong ro rle
Lack, nor rle neck. 1len - -- -
--
- - --
I you can iguie our lov, N - -- --M
- - -
- - - Ir is rle same
iolling u o rle slaues rlar you uiu virl youi rligl muscles.
Youi oie a ims. N M -- -
- -
ZIP! You lave aclieveu a veiy comacr anu oveiul alignmenr. Anu i you
lave norkee iacricing.
1le ine oinrs, annoying as rley seem, aie rle mear o rle iogiam anu rle
only legir sloircur ro srie n g r l .
As you ger ioicienr, riy ziing u in youi ueau srair uiills.


-- - -
- - -
Ir is laiuei ro zi u a sriercleu muscle, Lur i ir veie easy eveiyone voulu
Le uoing ir.
In rle uslus esecially ocus on ziing u youi sriercleu ecs anu Lices.
Pusl u. You vill o u like a siing.
Woik u ro iacricing ziing u in ueau srair exeicises Lur uon`r sro
iacricing ar rle lockour.

1 l iov a seiies o kaiare uncles, anu oLseive lov youi Louy gers loaueu
oi eacl successive uncl. Lneigy (comiession) iom comiesseu muscles
can Le ieuseu ro iouuce rle Leginning o anorlei reclnique mucl rle same
as morion can Le oLraineu iom a comiesseu siing oi songe-Lall, srares
Lesrei IngLei, Pl.D., in lis excellenr Look - -


-
- -
-

A imeu oices oveiliring clamion ]ack Reae suggesrs an excellenr uiill
ro reacl you lov ro ull youisel inro rle squar on rle uiagonuooi. c o m
o ium: rle ieveise squar. Holu a ulluovn ioe aiounu rle Lack o youi
neck, rlen squar uovn anu Lenu ovei. Goou oi youi aLs anu giear oi youi
sraLilizeis. Ir vill voik jusr as vell virl a Lungee coiu lookeu ro a ullu
Lai anu rle one-leggeu squar.
1o uiive rle acrive negarive concer lome oi rle uslu, riy rle rovel io v
exlaineu in Clarei S, rle QA oi a ieveise uslu ullu. Lie on youi
Lack unueinearl a secuiely ancloieu Lai, anu giaL rle Lai virl a alms-ovei,
s l o u l u e i-viurl gii. ^ake youi Louy iigiu anu ull youi clesr ro rle Lai,
youi eer sloulu sray on rle ueck. Ioice youi clesr our anu ull ir rovaiu rle
Lai in a ioving morion. orice vlar ir eels like anu riy ro ie c ieare rle same
ulling sensarion vlen you aie loveiing youi Louy oi a uslu. Pay
arrenrion ro sriercling youi ecs, ir vill lel youi ieLounu Lig rime.


-
-
-
- --
-
S r iengrl riaining is no ui e ienr. Once you lave zieu u youi muscles, ir
sloulu Le oLvious rlar you lave sroieu a riemenuous amounr o elasric
e n e ig y. You vill inu ir inreiesring rlar ir can Le ieuseu even virlour a
Lounce. Heie `s lov.
Insreau o going uovn Ly yieluing ro rle giaviry, acrively ull youisel uovn
vlile srill sraying Liaceu anu riglr. In rle uslu, ull virl youi lars anu
orlei Lack muscles, uon`r oiger rle insiue-our coiksciev on rle vay uovn.
In rle squar, ull virl youi li lexois, rle muscles on rle ros o youi rligls
vlose joL ir is ro jackknie youi Louy. Youi zieu-u muscles sloulu eel
like sriercleu iuLLei Lanus.
I n r e inal mairial airisrs iguieu our lov ro 'loau rension` inro rleii muscles
Ly ueliLeiarely rvisring rleii Louies like coileu siings, exlains ]oln Du
Cane, RKC, in lis online Qigong Seciers nevslerrei, availaLle ar
u i a g o n u o o i.com. 1lis coileu osirion is eirlei lelu oi long eiious oi useu
as a ieaiarion oi riansirion oi exlosive acrion. Iion Sliir qigong uses rlis
reclnique, as uo oims like 1le 1S Buuula Hanus anu 1le Iive Animal
I iolics. 1le akeu Wa iiioi sriengrl seciers lave Leen our rleie all along.








{ N -M
{
{ N-- M - --
{ -
{ N- M
N - M
- - - - -
-- - -
]ui ^eng, a Slaolin monk, 1692
B iuce Lee useu ro say rlar rle mairial airs iely moie on Liearl srie n g r l
rlan Louy sriengrl. Inueeu, cianking u rle Liearl sriengrl vill Loosr rle
Louy sriengrl. 1le eecr o Liearling arreins anu inriaaLuominal ie s s u ie
(IAP) on sriengrl is ouuly ignoieu Ly mosr We s r e in srie n g r l - r i a i n i n g
aurloiiries. Yer comiesseu oi ovei Liearling is one o rle mosr ovei u l
vays o incieasing musculai sriengrl in exisrence!
1link o youi Liain as a CD
l a y e i. 1link o youi muscles as
rle seakeis. Wleie uo you rlink
rle amliiei is. In youi sromacl.
Secial iecerois measuie rle
inriaaLuominal ie s s u ie anu acr
as rle volume conriol knoL.
Wlen rle IAP Lorroms our, rle
rension in all youi muscles uio s
o . In my sriercling Look, I
exlain lov ro rake auvanrage o
rlis lenomenon anu make
uiamaric gains in lexiLiliry
o v e in i g l r .
On rle orlei lanu, vlen rle
i n r e inal ie s s u ie goes u, youi
n e ivous sysrem gers moie excireu
anu rle neive cells sulying youi
muscles Lecome sueic o n u u c r o i s
o rle commanus iom youi
Liain. So, Ly cianking u rle IAP
volume knoL, you vill auro-
marically ger noriceaLly srio n g e i
in eveiy muscle in youi Louy
anu virl any exeicise!


I you lave a leair conuirion, ligl Lloou ie s s u ie, a leinia oi some orlei
lealrl ioLlem you musr ask oi a seciic Liearling auvice iom youi uocroi.
I you aie lealrly enougl ro lanule ir, ovei Liearling vill Le rle Lesr rling
rlar las laeneu ro youi sriengrl. Lvei.
1o make suie ve aie cleai on rle ueinirion, -
- - -
-

ore rlar rle oeiarive voiu leie is inria-aLuominalnor inria-rloiacic.
You lave norling goou ro gain iom ie s s u ie in youi leau oi clesr. Senu ir
uovn ro youi sromacl!
K

-
- -

- - -

- -
-O -
ALuominal Liearling is a skill rlar consisrenrly eluues mosr We s r e in men,
esecially rle ones vlo u u virl viirual lars anu lose rle eneigy in rleii
a L u o m e n .



- --

You musr oveiiiue youi ego. Ler youi sloulueis uelare, anu move youi
L iearl anu eneigy uovn ro youi aLuomen.
K

-
- -
--

-
K -


- -
1lis uoesn`r mean sloucling,
rlougl. Kee youi neck rall
anu youi sine sriaiglr.
D io youi sloulueis. 1lis
uiill vill lel: sranu sriaiglr,
youi aims langing Ly youi
siues. Wirlour Lenuing ovei
- - --
- -
- -
--
- Relax. Yo u i
sloulueis sloulu sray uovn
Lerrei nov.

- -
- -
N -
M s r iesseu ^as
Oyama, -
--
--


H e ie `s anorlei uiill: Remove youi sloes anu lie uovn on rle ueck on youi
L a c k .
Place one sloe on youi sromacl anu anorlei on youi clesr. (A LaiLell lare,
a kerrleLell, oi youi riaining airnei sirring uovn aie orlei viaLle orions.)
Piacrice aLuominal Liearling rliougl youi nose unril only rle sloe on youi
Lelly moves u anu uovn (Lur rle one on youi clesr uoes nor). RememLei
rlis eeling.


Wlar is aLuominal Liearling. 1e c l n i c a l l y, you vill nor Le sucking aii inro
youi Lelly Lecause youi lungs aie usraiis. Bur youi lungs can Le exanueu
Ly using ui e ienr sers o muscles. You can inlale Ly sliugging youi
sloulueis, vlicl is no goou. You can inlale Ly exanuing youi iiL cage,
vlicl is Lerrei Lur srill uoesn`r ger you a cigai. Oi you can inlale Ly
exanuing youi Lelly.
Pay arrenrion nov. You aie aLour ro Le inriouuceu ro a muscle rlar is viral
ro giear sriengrl yer nevei menrioneu in LouyLuiluing magazines oi even
Looks on sriengrl riaining. Peilas Lecause ir is invisiLle anu you can`r
i m iess giils virl ir.
1lis mysreiy muscle is rle uialiagm. 1lis aiaclure-slaeu conriarion
seaiares youi lungs iom youi gurs. Wlen youi uialiagm conriacrs, ir
usles uovn anu rvo rlings laen. Iiisr, youi lungs ger ulleu uovn, roo,
vlicl cieares lov ie s s u ie in rlem. Iiesl aii rleie o ie gers suckeu in.
Seconu, youi innei oigans ger usleu uovn anu uislaceu (unless youi aLs
a ie riglr). Youi Lelly exanus. So, sromacl Liearling is ieally uialiagmaric
L ie a r l i n g .
K

ALuominal Liearling is avesome oi a losr o ieasons: lealrl, srie s s
ieuucrion, Cli oi Ki culrivarion, erc. Bur rley uo nor ielare ro rle naiio v
ocus o : sriengrl. Heie is vly uialiagmaric Lie a r l i n g
is viral oi sriengrl.
Recall rlar insiue youi aLuominal caviry aie secial sensois rlar measuie
rle ie s s u ie insiue youi saie riie. Wlen rle ie s s u ie goes u, so uoes youi
s r ie n g r l .
1le uovnvaiu ie s s u ie exeireu Ly youi uialiagm is essenrial oi uing
rle IAP. Recall rlar vlen you Liearle inro youi sromacl, rle uome slaeu
muscle Leais uovn anu comiesses youi visceia. Biearling inro youi clesr
voulu iessuiize youi rloiacic caviry anu leave youi aLuomen veak, rlis
uoes moie ro iaise youi Lloou ie s s u ie rlan youi sriengrl. So, Liearle virl
youi sromacl, Comiaue!
Inlale rliougl youi nose. Develoing rle laLir so you kee youi reerl in
rle iing is nor rle only ieason. 1aking youi aii in rliougl a smallei lole vill
make oi a sriongei uialiagmaric acrion anu Lerrei comie s s i o n .
ore lov sucking aii in rliougl youi mourl cieares a lollov, veak eeling
insiue. ov riy ir rliougl youi nose. 1o make an even sriongei oinr, incl
youi nose lal slur anu riy ir again. You cannor lel noricing a ovei u l
uialiagm acrion anu a comoiraLle, sriong eeling o comie s s i o n .



- -O
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N -- M
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1le mosr imoiranr rling you neeu ro unueisranu aLour ovei Liearling is
ir is nor ieally rle Liearling, rle acr o gas exclange Lerveen youi lungs anu
rle armosleie rlar marreis in sriengrl amliicarion. Ir is rle inria-
aLuominal ie s s u ie, oi rle comiession. Biearling, in, our, oi loluing, is
u iely inciuenral ro comie s s i o n .
1le mairial airs voilu is nor knovn oi claiiry o communicarion, vlicl is
vly in many sclools, sruuenrs rake yeais anu uecaues ro masrei rle concers
rley coulu lave naileu in monrls oi even veeks. A noraLle excerion is rai
cli masrei William C. C. Clen, vlo las some ioounu yer sriaiglroiv a iu
rlings ro say aLour Lie a r l i n g :
I you uncl anu exlale, you lave no uncl, you lose youi eneig y . o
ioessional iglreis uncl anu exlale Lecause rley voulu lose rleii srie n g r l ,
lave no comiession anu rleie o ie no eneig y . C o m iession anu making a
sounu is nor exlaling, exlaling is ui e ienr. Boxeis uncl anu you leai rlem
making rle 'su` 'su` 'su` sounu. 1lar is nor exlaling, rlar is comiession. 1le
u i e ience Lerveen exlale anu comiession is rlar virl comiession you
close rle aii valve, ir Lecomes veiy small.Wlen you exlale you aie oening
rle valve anu lerring youi aii go our.
Do nor misunueisranu rle aLove as an aumonirion ro nevei ler youi aii
escae on e o ir! Some aii vill Lieak rliougl youi closeu vocal coius as i
r l iougl a saery valve in a ie s s u ie cookei anu ir is rle vay you vanr ir. Bur
O - O- -- -
-- ^ a irial airisrs o ui e ienr eisuasions
make all soirs o ouu noises, kiai, vla, lur, ssr, r. --
- - -- -
- -
1link o youi vocal coius as rle nozzle on an aii lose. Wlen youi vocal
c o ius aie ielaxeu, youi aii lovs our ie e l y, as ir uoes virl a assive
exlalarion, sucl as a sigl o ielie. Bur vlen rley close, ir`s a rorally ui e ie n r
Lallgame. Ir`s as i you lave luggeu rle enu o rle lose virl youi rlumL.
S u u u e n l y, veiy lirrle aii can escaevirl noiseanu rle ie s s u ie insiue rle
lose goes rliougl rle io o .
K

1le oimei evenr, rle glorris/nozzle oen, rle aii loving ieely is vlar Clen
calls exlalarion. 1le larrei, rle glorris closeu, is comiession. Aie you virl
me.
Borrom line, rle Liearling arrein is nor as imoiranr as rle comiession oi
rle IAP. In a Russian sruuy rle suLjecrs` sriengrl vas comaieu uuiing rlie e
u i e ienr lases o Liearl: inlalarion, Liearl loluing, anu exlalarion. In a
lanumaik sla ro rle We s r e in gym Lelies, rle exlalarion giou sloveu rle
lovesr scoies! 1le inlaleis uiu Lerrei anu rle Liearl lolueis kickeu
e v e iyone's Lurr.
1le aLove uoes nor mean rlar Liearl loluing is rle only vay ro go, rleie
a ie mulrile vays ro aclieve max comiession once you unueisranu ovei
L iearling. 1le oinr is, uo nor ocus on vleie rle aii lovs oi uoes nor lov,
ocus on rle comie s s i o n .
-

1 l e ie aie a numLei o vays ro ei o im comiesseu Liearling. A oveilirei
iienu o mine las a vlole collecrion o noises rlar accomany lis liring:
neumaric oi lissing, meclanical oi Luzzing, anu animal oi gio v l i n g
anu giunring. He avois giunring oi rle ueaulir, Luzzing oi rle Lencl ie s s ,
anu lissing oi cuils.
Wlile ir may look comlicareu, ir is nor. - - -
- --O Hov you go aLour ir is
youi Lusiness. Anu ir uoes nor even lave ro laen on an exlalarion.


-
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- -
In my orlei sriengrl Looks, I lave exlaineu rle lissing veision o ovei
L iearling anu viirual ovei Liearling, oi ierenuing ro liss Lur nor lerring
rle aii come our. I vill reacl you a ui e ienr comiession reclnique in rlis
Look, ieveise ovei Liearling, vlicl evolveu iom rle riauirional mair i a l
a irs ieveise Lie a r l i n g .
In my exeiience as an insriu c r o i, rlis is rle quickesr vay ro reacl someone
ro iessuiize. Wly. Because ir is similai ro a Louy uncrion you ei o im eveiy
uay: a Lovel movemenr. Ioigive rlis uisrasreul analogy, Lur vlenevei you
can ie c iuir an olu skill ro a nev skill, you vill leain a lor asrei.
- Conriacr youi slincrei Leoielanu anu kee
youi elvic uialiagm ulleu u vlenevei you lave ie s s u ie in youi
aLuomen iom exeirion. 1le anal lock is rle sranuaiu oeiaring io c e u u ie in
many mairial airs. 1lis Lizaiie reclnique is viral oi lealrl anu ei o im a n c e
ieasons.
-
Kee youi ace imassive. Don`r riy roo laiu rle iisr
rime, jusr oLseive youi Louy. You vill norice a comiession o youi gurs anu
a veiy oveiul, sraLle eeling in youi vaisr as youi uialiagm anclois youi
roiso. Youi aLuomen vill sliglrly exanu anu so vill youi oLliques.
Ir sloulu Le oLvious rlar you sloulu nor iacrice ieveise ovei Liearling i
you lave a leinia.
Unless you aie unuei a uocroi`s oiueis, uon`r iglr rle siue exansion. Ir
lels youi sriengrl, oi a numLei o ieasons. Don`r ler youi sromacl Lulge,
rlougl, oim a lar vall insreau. Recall rlar rle Lelly exansion laens as
rle iesulr o youi visceia Leing uislaceu Ly an aggiessive uialiagm. 1le
K


- -
-
gurs lave ro go somevleie, so rley vanr ro sieau our anu Llock rle viev o
youi sloes. Youi aLs sloulu sro rlem.
Sranu u. Biace youi aLs. Senu rle ie s s u ie lov, veiy lov, Leai uovn. N
-M ---- - N
- -
- M
Place youi lanus on youi Lelly ro make suie ir srays lar. Biace youi aLs oi
a uncllar anu sriong. ]usr uon`r misrake riglrly lexeu aLs oi a
io r iuuing sromacl! I youi six-ack is vell ueveloeu, ir vill srick our
somevlar. Youi aLs vill Luncl like a lexeu Lice.
Lock youi slincrei. 1le lare Goju Ru kaiare masrei Yamagucli suoseuly
gor some leavy-uury lemoiiloius oi ailing ro emloy rle anal lock uuiing
lis uynamic rension Sanclin kara iacrice. 1le oveiliring communiry las
irs slaie o loiioi sroiies.
Lock anu Leai uovn. Pack youi lovei aLuomen ull o eneig y. As youi
uialiagm is usling uovn riying ro usl our youi visceia youi aLs anu
comany sloulu conrain ir virl a viirual Lelr. Do a coule o Lack-
ie s s u ie ciuncles ro ie iesl rle skill o conriacring youi aLuominals in a
sriaiglr line.
1o sum u: Pull u youi elvic uialiagm vlile Leaiing uovn oi usling
uovn virl youi uialiagm. Conrain rle inreinal ie s s u ie virl a riglr
m i u s e c r i o n .
Go aleau anu aly rle ieveise ovei Liearling reclnique ro rle
lanuslake. Youi riaining airnei von`r like you!



- N M
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oriceu lov you lave Leen Liearling vlile iacricing rle comie s s i o n
reclnique. PioLaLly nor. 1iy again. Wlar is ir going ro Le. Have you Leen
exlaling virl a giunr. Oi Liearling slallov. Holuing youi Liearl. Oi even
inlaling on exeirion. Wlicl one is iiglr.All o rle aLove. RememLei rle
visuom o William C. C. Clen: Ir is nor rle Liearling Lur rle comie s s i o n
rlar marreis. 1ake caie o rle larrei anu rle oimei vill rake caie o irsel.
Bur no marrei lov you Liearle, iememLei rvo iules. Iiisr, i you cloose ro
lolu youi Liearl, uon`r lolu ir longei rlan a coule o seconus. You can
L iearle slallov vlile sraying riglr oi long exeirions, sucl as isomeriic anu
uynamic isomeriic uiills.
Seconu, uon`r rake in roo mucl oi roo lirrle aii. As Russian mairial air s
s r iengrl anu conuirioning exeir V. . Poenko las saiu, A eison musr
nevei lave roo mucl oi roo lirrle aii in lis lungs. Having roo mucl aii
ievenrs maximal rensing o rle aLuominal muscles, anu laving nor enougl
aii is jusr as Lau. Wlen you exlausr youi comlere Liearl, a veak sor
occuis, vaineu kaiare masrei KanLun Uecli.
Oiienral mairial airs masreis geneially Lelieve rlar you aie ar youi srio n g e s r
vlen you lave exelleu lal o rle aii iom youi lungs. Russian ie s e a icl las
ounu 5 eicenr ro Le iueal oi sriengrl. You uon`r neeu ro voiiy aLour
exacr eicenrages. ]usr iememLei nevei ro exlale oi inlale all rle vay.
I`ll via u rlis clarei virl a osr on rle uiagonuooi.com oium. Heie is
vlar ^aiine, iglrei, anu oveiliring clam Dan Gaim Besclei, RKC,
says aLour ieveise Liearling:
Wlen one vanrs ro exiess ovei, rle mosr eecrive Liearling arrein is
an exlale vleie rle aLuomen moves ourvaiuve see rlis in oui liring
e v e iy uay. In rle conrexr o inreinal mairial airs, mosr ieveise Liearling is
K



uone in yang/laiu gong. 1le giunr in rle sriiking exeicises quickly moves rle
aLuomen our on exlale, anu is uesigneu ro quickly move Qi iom rle 1a n r i e n
ro rle aiea o rle Louy uon vlicl youi minu is ocuseu.

N- M
Russian miliraiy lanu-ro-lanu comLar insriucrois emlasize rvo imoir a n r
iinciles o ovei geneiarion: summarion anu vave. Borl ieei ro rle
skill o iniriaring an e o ir iom rle coie o rle Louy anu rlen uynamically
assing ir along ro rle sriiking limL vlile auuing oice iom eveiy muscle
along rle vay.
I any muscle along rle ovei ioure ails ro kick in, you lave a ovei
leakage, in rle voius o Sreve Baccaii, RKC, a co-aurloi o rle
viueo. Wlen rlar laens, youi sriengrl goes uovn rle
uiain. 1lar`s as riue oi uoing a one-aim uslu as ir is in rle Loxing iing.
Wlenevei you exeir youisel, alvays srair rensing in youi lovei aLuomen.
1len senu rlar rension ourvaiu ro Le amliieu Ly rle rension o rle muscles
closei anu closei ro rle eiileiy.
Visualize lov you aie senuing rle ie s s u ie Luilr u Ly rle mouiieu ie v e i s e
L iearl along iom youi roiso ro youi limLs, as i you aie oveieu Ly
neumarics oi lyuiaulics.
Imagine rlar youi leg oi aim is a long, rlin Lalloonrle kinu rlar clovns
rie inro knors ro make animals. Wlen you aie ar rle Lorrom o rle isrol oi
rle one-aim uslu, rle Lalloon is Lenr. Blov ir u anu ir vill sriaiglren
our.


K

NM K-
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NM NM
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Wlen ei o iming rle isrol, uiie c r
rle comiesseu eneigy uovn youi li
anu leg all rle vay inro rle gio u n u ,
v l e ie you geneiare a sraric srom.
Wlen ei o iming rle one-aim uslu, senu rle eneigy along youi oLlique
anu iiLs, inro youi aimir, anu rlen along youi aim inro youi lanu.
1le giear ovei o rle lis is concenriareu anu riansmirreu like clain
liglrning rliougl rle clesr, slouluei, uei aim anu oie a im ro rle arracking
s u iace o rle isr, as akayama ur ir.
^ake suie rlar rle Lalloon ieacles ligl enougl ro oveila youi li joinr
vlen uoing rle isrol anu youi slouluei joinr vlen uoing rle one-aim
uslu. You von`r ger veiy ai virl knee oi elLov exrension alone. ^osr
ovei is geneiareu closei ro rle coie: rle glures in rle isrol, rle lars anu ecs
in rle uslu.
Imagine rlar youi aim oi leg is a Lalloon rlar srairs in youi lovei aLuomen.
Wlen you aie in rle Lorrom osirion o rle isrol oi rle one-aim uslu, rle
Lalloon las rvo kinks in ir: ar rle li anu rle knee anu ar rle slouluei anu
rle elLov, ie s e c r i v e l y. Diiecr rle aii, oi rle eneigy rlar`s comiesseu in
youi aLuomen, virl a mouiieu ieveise Liearl, usling ir inro rle Lalloon.
1le Lalloon vill sriaiglren our unuei ie s s u ie .
I cannor oveiesrimare rle imoirance o ioei Liearling in ovei
geneiarion, Le ir in rle gym oi in rle iing. You miglr inu rlis a iu s r i a r i n g
l e a ining exeiience ar rimes, Lur once you inally uo ger ir you vill lave an
avesome ievelarion o sueiovei.


Iail ro masrei Liearl conriol anu you can uo norling in kaiare excer
ossiLly a ev cure riicks, srareu rle lare giear ^as Oyama. Srie n g r l
riaining is no ui e ie n r .
K

N -
M




{ -
{ --
{
{ -
{
{
{
{ -- - --
-
KickLoxing legenu Bill Wallace rook u iglring virl one injuieu knee anu
le coulu kick virl only one leg. So 'Sueioor` uiu rvice as many kicks virl
lis lealrly one. He vas one veaon sloir so le maue lis iemaining veaon
sueiioi ro lis oonenrs` rvo. 1le iesr is lisroiy.
1le giooves oi ui e ienr moves live anu uie Ly rle lavs o rle jungle:
rley comere virl eacl orlei. 1le evei uiills you iacrice, rle Lerrei you
a ie going ro ger.
Geneially uo nor iacrice moie rlan rvo unielareu exeicises in rle G1G
m a n n e i. Iollov a moie convenrional iourine virl less volume anu ie q u e n c y
oi orlei exeicises sloulu you ueciue ro uo rlem.



N M
-
--

-

--

--
Piacrice musr Le eiecr. Wlen ir comes ro max sriengrl riaining,
e iecrion, in auuirion ro sriicrness o oim, imlies ligl muscle rension.
R e s e a icl Ly Russian exeirs sucl as RoLeir Roman cleaily oinrs ro
musculai rension, iarlei rlan arigue, oi ies, as rle key ro srie n g r l .


Higl rension uemanus ive conuirions: signiicanr exreinal ie s i s r a n c e ,
alicarion o rle Higl 1ension anu Povei Biearling reclniques, limiring rle
ieeririons ro ive ei ser oi less, aioacling eacl ser ielarively iesl, anu
moving aiily slov.
R e g a iuing signiicanr iesisrance, you uo nor lave ro live on a uier o max
singles, rlis voulu Luin you our in a luiiy. Bur ar leasr you sloulu eic e i v e
rle iesisrance as moueiarely leavy.
1le ies aie slasleu oi rle same cause o maxing rle rension. Srie n g r l
ie s e a icleis lave esraLlisleu Leyonu a slauov o a uouLr rlar Lesr uie
s r iengrl gains aie maue vlen rle ieeririons aie limireu ro ive anu unuei.
S r iengrl is a skill anu skill iacrice musr Le seciic. Lov ies aie seciic ro
max sriengrl. Do nor ie our iegulai uslus i a one-aim uslu is youi
goal. Do nor Lorlei virl Hinuu squars i youi goal is a one-leggeu squar oi
a isrol. I exlain vly in Lur no exlanarions sloulu Le
n e c e s s a iy oi rlis sel-eviuenr oinr.
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. r l e ie is no eairlly ieason vly any man o a yeai`s exeiience in veiglr
riaining cannor ei o im |a Louyveiglr clean anu miliraiy iess], srareu
Clailes A. Smirl in a 194 issue o . I uo nor neeu ro rell you rlar
rlese uays ir is easiei ro inu an lonesr Lices measuiemenr rlan a
Louyveiglr miliraiy iess, even ar a 'laiu c o ie` gym.
Smirl conrinues, 1le ieason vly rle ie c o ius in rle iess lave ie a c l e u
sucl asronisling leiglrs...is Lecause o rlis inrensive alicarion o
secializeu riaining in rle iess. |Russian clamion] ovak iesses eveiy
u a y, likevise |Ameiican clamion] Davis.1leie is only OL secier o
success in iessinganu rlar is ro iess anu iess anu iess on eacl anu
e v e iy occasion you ger neai a Lai. 1le ie c o iu lolueis in rle iess acrually use
rlis merlou vlen rley aie in riaining ro Lerrei rleii ie c o iu s .
Ir is elemenraiy, Warson: rle moie you uo somerling rle Lerrei you geras
long as you avoiu arigue anu oveiriaining. In a Geiman sruuy, riaining eveiy
orlei uay ueliveieu only S0' o rle sriengrl gains o uaily riaininganu
voiking our once a veek yielueu only 40'. Ir uoes nor mean rlar you cannor
riain less iequenrly, you jusr vill nor gain as mucl sriengrl.
1aking Sunuays o is a goou iuea rlougl. Ir vill lel you sray iesl. Ir is a
goou iuea ro sro youi sriengrl riaining a ev louis Leoie slee as ir las a
ronic e e c r .




-
Do as mucl as you can vlile sraying iesl. Ir is a ine Lalancing acr rlar
ie q u i ies uisciline. Doing roo lirrle vill slov uovn youi io g iess. On rle
orlei lanu, uoing roo mucl ro rle oinr vleie you ger soie anu veak, also
sers you Lack. Lisren ro youi Louy anu eii on rle siue o uoing less iarlei
rlan moie.
Piacrice iesl anu sro Leoie youi skill srairs uereiioiaring. In orlei voiu s ,
sro Leoie you ger riieu.
R e m e m L e i, you sloulu alvays eel sriongei arei youi riaining rlan Leoie
you sraireu. I you eel veak arei a riaining session, you`ve oveiuone ir.
srareu ^iuvesrein sriongman Sreve ]usra in
. I ievious conuirioning gives you riouLle virl rlis sraremenr, jusr
ieear: sriengrl is a skill. Sriengrl is a skill. Sriengrl is a skill. Anu a skill
is Lesr iacriceu vlen you aie iesl.
I ieslness is anorlei ieason vly lov ies aie ie e iieu. Conriaiy ro rle
LouyLuiluing myrlology, lov ies aie easiei ro iecovei iom. 1lar means
m o ie iequenr iacrice. 1lar means moie sriengrl.
Once I vas in rle ei o im e i`s renr o a Lig ciicus, clarring virl a veiy
amous riaeze ei o im e i, iecalleu Clailes ^ac^alon in lis 1925
. ]usr Leoie ir vas rime oi lim ro uo
lis acr, le valkeu ovei ro a neaiLy iing, lookeu rle iisr anu seconu ingeis
o lis iiglr lanu aiounu ir, anu clinneu limsel rvice virl lis iiglr aim .
1len le uiu rle same virl lis ler aim. He uiu rlis ro vaim u oi lis
e i o imance, anu le rolu me rlar ir vas all rle exeicise le rook oursiue lis


NW - -
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e i o imance, excer vlen le lau ro iacrice oi a nev srunr. Lveiy L o u y
knovs rlar ir rakes moie sriengrl ro clin once virl one aim rlar ir uoes ro
clin rvenry-ive rimes virl rvo aims. 1le unny rling is rlar ir causes ai
less arigue. 1le ei o imei knev rlar, anu rlar is vly le vas so economical
o lis rime anu eneig y.
Do nor usl ro muscle ailuie oi even close ro ir. Sucl Lalls ro rle vall
riaining seveiely incieases youi ie c o v e iy rimes anu rlus comiomises youi
riaining ie q u e n c y. 1leie aie orlei ieasons ro avoiu ailuie. You leain vlar
you iacrice. Wly riain youisel ro ail. Piacrice ro succeeu! I lave raken
a a ir rle lavs o riaining ro ailuie in uerail in s l o u l u
you caie ro knov vly.
I a i l u ie is nor an orion.
^osr o rle rime uo aLour lal rle ies you aie caaLle o. Occasionally
uo less oi moie anu come virlin a ie oi rvo sloir o ailuie .
1le Lalancing acr Lerveen iequency anu ieslness is a riicky one. Ir
ie q u i ies lisrening ro youi Louy anu arience in Luiluing u rle volume anu
ie q u e n c y. Insreau o suuuenly juming inro a iourine o uoing a ser eveiy
loui eveiy uay, srair virl one oi rvo easy sers a uay. A ev veeks larei, auu
anorlei ser on alreinare uays. 1len Luilu u ro rliee sers uaily, erc. You ger
rle iuea: Luilu u slov. Lvenrually youi Louy vill Le aLle ro lanule an
amazing voikloauLur ir vill nor laen ovein i g l r .


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In oiuei ro ger goou ar somerling you musr iacrice ir seciically.
On rle orlei lanu, i you kee uoing rle same rling you vill evenrually
lareau.
So eecrive riaining musr Le ui e ienr anu rle same simulraneously! A
uzzle oi a Zen masrei.
Wlar is rle ansvei ro rle koan.
Piacrice vaiiarions o rle same exeicise. Ir is moie eecrive, moie un, anu
less likely ro uevelo oveiuse injuiies.
Va iying rle sers, ies, ioximiry ro ailuie, erc. also seives rle uiose o
keeing youi riaining same Lur ui e ienr oi conrinuous io g iess. Russian
lireis sveai Ly rlis aioacl vlicl rley call 'vaviness o loau.`
Ir is Lerrei ro uo 10 roral ies rouay, 30 romoiio v, anu 20 rle uay arei rlan
20 eveiy uay.
^aiine ver ick iLlei, RKC, las lau giear success virl rle same Lur
u i e ienr aioacl eisonally anu virl lis vicrims ar Cio s s I i r o ir l . c o m ,
a Searrle eisonal riaining gym le co-ovns virl avy SLAL ver Dave
We in e i, RKC:
I ieally vanreu ro lir rle ull-us laiu . H o v e v e i, I uiun`r vanr an oveiu s e
i n j u iy oi ro lave rle riaining ruin inro minuless ies anu sers rlar voulu
quickly ruin inro a Luiuen. So I ueciueu ro ur a lirrle vaiiery in rle io g i a m .
I uo ull-us neaily eveiy uay nov, Lur I riy ro nevei ieear rle same voikour
rvice. I ur as mucl vaiiery inro rle riaining as ossiLle. I uo veiglreu ull-
us virl a kerrleLell one uay, use only Louyveiglr rle nexr anu somerimes
e i o im many ies o assisreu ull-us virl my eer in a loo o suig i c a l
ruLing uiaeu ovei rle Lai.


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ore rlar rle ex-jaileau mixes uie sriengrl anu sriengrl enuuiance
riaining. Ir voiks i you neeu Lorl. I youi ocus is uie sriengrl you sloulu
v a iy youi ies in rle one ro ive iange. RememLei, ui e ienr Lur rle same.
1le inrensiry clanges eveiy uay roo. Somerimes I`ll usl ir ro my lasr goou
ie on eveiy ser anu on orlei uays I may only uo 50-0' on eacl ser oi jusr
a ev sers. Lauueis aie giear roo. Ir is also useul ro clange rle meraLolic
e n v i ionmenr as vell. Some uays I`ll riy ro sray as iesreu as ossiLle Lerveen
sers anu sace rlem our all uay long. ^ixeu in ro rlis rleie vill Le uays vlen
rle ull-us aie air o a sloir ciicuir o exeicises rlar I`ll riy ro Llov rlio u g l


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as asr as ossiLle. Anorlei asecr rlar clanges eveiy uay is rle Lai. I`ll uo
ull-us iom a vell suoireu Lai, one rlar is voLLly, iom a ser o iings,
iom 2 lanus on 1 ioe anu inally iom 2 ioes langing siue Ly siue. I rle
Louy neeus a ieal clange o ace, I ger on rle Concer 2 anu iov oi a Lir
rlar uay. 1lis kinu o acrive iesr rlar voiks ulls in anorlei lane las Leen
v e iy Leneicial. I usually norice an inciease in some asecr o my ei o im a n c e
arei a uay oi rvo on rle io v e i. ^y voik scleuule anu social oLligarions
ioviue ianuom uays o so rleie is no neeu ro lan rlose. 1ley seem ro
come along ar jusr rle iiglr rime roo.
1lis aioacl ro riaining las Leen veiy iouucrive oi me. ^y Louy nevei
knovs vlar is coming nexr anu ir seems ro auar veiy quickly ro vlarevei
riaining loau ir encounreis. Ir is a veiy inreiesring iogiam as vell. Iiguiing
our vlar vaiiaLles I am going ro ocus on eacl uay las ruineu rle riaining
inro a game anu ker ir inreiesring. As oi rle ull-us, I lave nevei Leen aLle
ro uo so many.
Lisren ro rlis laiu man virl ligl mileage.
Waving rle loau ioeily incluues knoving vlen ro cur Lack: i arigue
Luilus u oi vlen you aie aLour ro resr oi a nev PR.
S r iengrl riaining anu sriengrl uemonsriarion aie nor rle same rling. 1le
norion rlar you sloulu Lieak eisonal ie c o ius eveiy voikour is norling Lur
a aiiy rale. 1le less iequenrly you riy oi a PR, rle Lerrei. ^axing eveiy
rvo veeks is a goou guiueline oi Leginneis, eveiy rvo monrls is moie
a ioiiare oi exeiienceu sriengrl arlleres. 1le elire sloulu only riy oi
PRs a coule o rimes a yeai.



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Anu you sloulu lan oi ir. A simle anu eecrive raei is one oi rvo easy
uays anu one uay o Leoie a resr. Using rle 5R^ isrol virl a 53 lL.
kerrleLell as an examle: youi iegulai uay, 1uesuay miglr Le 10x253lLs,
Weunesuay is rle Leginning o rle raei virl 5x236lLs, 1luisuay is an even
easiei uay, 5x136lLs, virl no negarive, anu Iiiuay is a uay o. On
S a r u iuay you sloulu Le aLle ro ur u six oi even seven ies virl a 53lL.
kerrleLell. You lave gone ovei rle ive-ie limir anu aie ieauy oi rle 2-
o u n u e i !
Backing o is also in oiuei i you lave acciuenrally oveiriaineu. I you aie
eeling riieu, soie, anu veak cur youi volume oi roral veekly ie s
a ioximarely in lal unril you aie eeling iesl anu iaiing ro go. 1lis is jusr
a iougl guiueline, seiious oveiriaining calls oi moie uiasric measuies.
Seiious oveiriaining accomanieu Ly symroms sucl as oveiuse injuiies oi
uisruiLeu slee is rle iesulr o sruiuly ieusing ro lisren ro youi Louy. Don`r
uo ir!
On rle orlei lanu, occasional milu oveiriaining is a lemon rlar can Le
r u ineu inro lemonaue Ly an exeiienceu sriengrl arllere. A iivei virl a
uam las moie ovei, as a Lirluanian saying goes.
Back o immeuiarely anu you sloulu see giear gains, ioviueu youi
o v e iriaining is milu anu you lave Lackeu o in rime.
Some exeiienceu sriengrl arlleres vlo aie veiy arruneu ro rleii Louy
uioseully usl inro sliglr oveiriaining anu rlen raei anu eak. Beginneis
a ie nor auviseu ro oveiriain on uiose, ir rakes skill ro ull our o a sree
uive Leoie ciasling. Bur i you uo acciuenrally uo roo mucl you vill knov
vlar ro uo.


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I you lave rle arrenrion san o a eiier on a uouLle esiesso, leie is rle
R e a u e i`s Digesr veision o Giease rle Gio o v e .
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As rle olu Russian aimy joke goes, a seigeanr is sloving a squau o ie c iu i r s
a iounu a rank. He says rlar rleie is a iauio riansceivei on rle rank. A ie c iu i r
asks, Lxcuse me, sii, is rle iauio on riansisrois oi micioclis.Ioi rle
iuiors I ieear: on rle rank.
H e ie is rle rank veision o G1G. Biure sriengrl uoes nor ger any moie
L a ie Lone rlan rlis.

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^aiine Cois ^airial Airs Piogiam insriucroi riainei Sgr. Plilli Wy m a n
knocks o iock Lorrom isrols virl an SS-ounu kerrleLell. Cleaily, you
lave some voik ro uo. Heie is youi guiue on raking youi one-leggeu squar
e i o imance iom zeio ro leio .
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1le isrol comes in many lavois. 1le iisr vaiiarion ro masrei is rle Lox
isrol, sirring Lack on a Lox oi Lencl, iocking Lack, rlen iocking oiv a iu
anu sranuing u. 1le Lox squar las Leen laileu Ly many clamion
oveilireis, iom Geoige Iienn ro Louie Simmons anu Yuii Iomin, anu oi
a goou ieason. Ioi max squar ovei rle quaus aie nor enougl, rle glures
anu rle lamsriings musr also Le maximally ie c iuireu. 1le only vay ro make
ir laen is ie - s r iercling rle li muscles Ly sirring Lack iarlei rlan sriaiglr
uovn. I rlis is uone iiglr, youi slins vill iemain neaily veirical anu youi
Lurr vill io r iuue ai Lack, almosr as i you aie uoing a goou moin i n g .








1le ie v a iu vill Le iemaikaLle squarring, juming, kicking, anu siinring
o v e i, all aiounu leg uevelomenr, anu lov knee sriess.
Wlen rle slin is ker neaily veirical rle arella renuon is nor smasling rle
kneeca inro rle joinr. Besiues, rle knee is uirlei iorecreu iom rle ieai Ly
lamsriing rension. Ir is a acr rlar rle lammies sray riglr all rle vay inro rle
lole vlen you aie Lox squarring Ly rle Look. 1lar is iaiely rle case virl
convenrional squars, ar leasr oi inexeiienceu squarreis. o vonuei
oveilireis vlo lau roin rleii arella renuons virl riauirional squars veie
knovn nor ro meiely ielaL rlemselves virl Lox squars Lur ro make a
quanrum lea in rleii roralvirlour any uirlei knee io L l e m s !
Anorlei ieason rle Lox vaiiarion o rle one-leggeu squar is so giear is rle
ease o auararion ro any sriengrl level. Wlile rle iocking squar o rle looi
is even laiuei rlan rle iegulai iock Lorrom isrol, a isrol ro a ligl Lencl is
virlin anyone`s aLiliry. As you ger sriongei jusr inciease rle uerl.




1oucl anu go virlour iocking is anorlei vay ro uo ir. Comlerely ie l a x i n g
L e o ie lexing o is rle mosr evil orion.
Sranu a coule o eer in ionr o a Lox ser ligl enougl ro sro you ar a
q u a irei squar. Go Laieoor oi veai lar sloes: Cluck 1aylois, vie s r l i n g
sloes, erc. Pisrols aie easiesr in Loors, so Loors may Le a goou srairing oinr.
Iancy cuslioneu sneakeis aie no goou. Use rle simle iule o rlumL: rle
m o ie you aiu oi youi sloes, rle less suiraLle rley aie oi sriengrl riaining.
Lir one neaily sriaiglr leg in ionr o you, anu squar. ^ake a oinr o
keeing youi veiglr on youi leel anu sricking youi Lurr our as ai as
ossiLlerlink a goou moining, nor a squar. Kee youi aims in ionr o you
oi Lalance. You may inu rlar loluing a liglr veiglr, say a ive oi ren ounu
lare, vill lel virl Lalance. Wirl oi virlour veiglr, ieacl oiv a iu as ai
as ossiLlevirlour lerring youi knee sli.
As RoL Lavience, RKC Si., ur ir, You lave ro lean oiv a iu as mucl as
you uo in a goou moining. I you uon`r you vill lose youi Lalance anu all
L a c k v a ius. 1link aLour ir: vlen you aie sranuing sriaiglr u you aie
e iecrly Lalanceu. I air o you goes Lackvaiu, an equal air o you musr
go oiv a iu oi you vill all ovei.
1o make suie you aie leaning oiv a iu enougl, I iecommenu keeing youi
leau in line virl youi suoir oor as you uescenu. In acr, vlen you srair
our you can even look iiglr uovn ar rle oor. Since you aie nor caiiy i n g
veiglr on youi Lack as in rle squar, rlis is nor uangeious.
P ierry soon you vill norice, i you lean oiv a iu enougl in oiuei ro
counreiLalance youi sirring Lack, you vill uescenu successully. I you uon'r
lean oiv a iu enougl, you vill all Lackvaiu s .
^as Oyama useu ro make an amusing uemonsriarion o lysics ielevanr ro
rle Lox isrol. He voulu lave a sruuenr sir in a claii anu iess jusr one ingei
againsr rle sruuenr`s oieleau. 1le kaiare masrei voulu insriucr rle larrei ro
ger u anu rle sruuenr coulu nor as lis cenrei o giaviry vas Lelinu lis eer.
1ake norice.
Ir is imeiarive rlar youi knee uoes nor Luckle in anu uoes nor lang ovei
youi roes, rle closei ro veirical is youi slin, rle Lerrei. Pierenu rlar you aie
sruck in cemenr u ro youi knee oi aie veaiing sri ski Loors. Do veai ski
Loors i you musr.


Sir Lack virl conriol, iock Lack unril you aie uiiglr. Rock oiv a iu a i
o iv a iuvirlour lesirarion anu sranu u, exlosively, Lur virlour losing
r e n s i o n .
You vill norice rlar you lave a renuency ro slir youi oor unueinearl you
rle momenr Leoie you sranu u. Youi quau is so uominanr rlar you
suLconsciously vanr ro slir all rle voik ro ir anu unloau youi veak lam
anu glure. Don`r! Go on a liglei Lox i necessaiy Lur aclieve a veirical slin
anu a oor rlar is glueu ro rle looi!
One reclnique rlar vill lel you kee youi lovei leg uiiglr is ro lave youi
riaining airnei lace lis oi lei lanu on youi slin an incl oi rvo Lelov youi
kneeca. 1le airnei vill lysically sro youi slin iom moving oiv a iu
sloulu you go againsr rle Pairy uiie c r i v e .
Be suie ro conriacr youi glure vlen you aie sranuing u. Pincl a coinvirl
youi cleeks. Once moie: sray on youi leel.


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Once you lave gorren rle li rliusr acrion uovn ar anu you aie
c o m o iraLle squarring ro a ligl Lox you vill lave orlei rlings ro voiiy
aLour. As rle uerl o youi iocking isrol incieases, you vill norice rlar ir is
v i irually imossiLle ro go ueeei rlan a coule o incles aLove aiallel
virlour lerring youi knee sli oiv a iu. I am suie you lave exeiienceu rle
same ioLlem virl LaiLell squars.
o Lig ueal, jusr use a ri iom oveilireis: insreau o yieluing ro rle
veiglr, acrively ull youisel inro rle lole virl youi li lexois, rle muscles
on ro o youi rligl. Heie is lov ro ie c iuir rlem. Lie on youi Lack anu ull
youi leg rovaius youi clesr, as ligl as you can, againsr milu iesisrance io m
youi riaining air n e i. 1iy ro ger rle same eeling vlen you aie uescenuing
inro a squar, lireially ull youisel uovn virl rle li lexoi.
In rle Leginning youi li lexois, rle muscles on rle ros o youi rligls,
miglr ciam a Lir, esecially on rle aiiLoine leg. Sriercl rlem Lerveen sers
Ly lunging oi kneeling on one knee anu usling youi lis oiv a iu vlile
keeing youi roiso uiiglr. Do veiy ev sers anu ies unril you auar
vlicl miglr rake veeks.


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As you kee io g ie s s i n g
r o v a ius rle giounu you
vill Le encounreiing moie
Lalance ioLlems. ^ake
s u ie ro kee ie a c l i n g
o iv a iu virl youi lanus,
virl oi virlour a veiglr,
rlis vill lel youi
sraLiliry in rle Lack ro
ionr lane. Holuing on
ro rle Lig roe o rle
sriaiglr leg virl one oi
Lorl lanus is anorlei
orion i you aie lexiLle
enougl.




1le siue-ro-siue Lalance is rouglei. Ilexing rle
glure anu rle innei rligl o rle squarring leg
L e o ie you srair uescenuing is going ro Le a Lig
lel. 1o conriacr rle glure imagine incling a
coin virl youi cleeks. 1o lex rle auuucrois
imagine ziing rlem u iom youi knees u
inro youi gio i n .
Kee rlese musclesanu rle iesr o rle leg
muscles!riglr as you go uovn anu you aie
guaianreeu ro lave Lerrei Lalance anu gie a r e i
o v e i. Anorlei cool ri is ro gii rle ueck virl
youi roes. Anu yes, ir is okay ro sliglrly lel
youisel virl youi orlei leg in rle Leginning. ]usr
make suie ro vean youisel o ASAP.
You may Le gerring exlausreu iom rle nevei-
enuing uerails Ly nov. Be arienr. Iiisr, you uo
nor lave ro aly rlem all ar once, in rle
Leginning jusr keeing youi slin veirical vill uo.
Auu nev ovei ris as rle veeks go Ly. 1iu s r
me, ir is voirl ir. Gains uo nor come io m
comlex iourines, rley come io m
simle ones rlar ay arrenrion ro uerails.
Ir rook me IORLVLR ro uo isrols
c o iie c r l y, aumirreu RoL Lavie n c e ,
RKC Si., on rle uiagonuooi.com oiu m .
Ir vas voirl eveiy ounce o e o ir .


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^ o ie uerails. Inlale on rle vay uovn oi vlen you aie on rle Lox. 1le
momenr youi Lurr is aLour ro cleai rle Lox iessuiize youi aLuomen. Yo u i
vaisr vill eel oveiully riglr. 1le 'Cli` geneiareu vill lov inro youi
voiking leg anu you vill sranu u virl no e o ir! Peisonally, I ieei rle
lissing veision o ovei Liearling oi isrols, Lur ir is jusr one legir orion.
Once you lave voikeu uovn ro a veiy lov, cuiL level, iocking isrol kee
moving uovn unril you sir Lack on rle ueck! Visualize uncling sriaiglr
r l iougl rle giounu virl youi leel vlen you aie sranuing u. 1le acrion is
similai ro rle raekvonuo Lack kick. 1le oor o youi voiking leg vill lir
o rle giounu as you aie iocking Lack. 1lis unloauingyou may riy ir ar
liglei levels roovill make rle squar veiy rougl. So rougl rlar rle ie g u l a i
iock Lorrom isrol vill eel like a iece o cake!
Some comiaues` Luilus vill nor allov rlem ro uo a ueck isrols, i you
cannor kee youi Lalance even virl goou lexiLiliry you vill lave ro lolu a
veiglr in ionr o you.


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Paul Anueison uiu incluue one-leggeu squars in lis ovei iegimen. He uiu
nor uo isrols virl lis iee leg in rle ionr rlougl, ioLaLly Lecause o lis
g i irl. So rle Wonuei o aruie, as Russians calleu lim, voulu sranu on a
raLle virl lis iee leg langing anu lolu on ro somerling oi Lalance. 1le
iee leg iemaineu sriaiglr rliouglour, rle raLle lau ro Le rall enougl. A
icnic raLle voiks giear oi rlis exeicise, exlains Biazilian ]iu ]irsu Wo i l u
Clamion Sreve ^axvell, RKC Si., on rle uiagonuooi.com oium.
I lave also useu vaiious orlei ieces o uin i r u ie sucl as uesks, leavy
raLles, riee srums anu even a uiessei once. I rlink rlis movemenr is a gie a r
a l r e inarive ro isrols. 1le voiking li anu rligl gers a comlere iange o
morion. IlexiLiliry is nor an issue as in rle isrol anu a lor o veiglr ciu s l i n g
uovn on rle neck anu sloulueis is nor necessaiy ro voik rle li anu rligl
muscles. Lven rlougl I can uo isrols virl no ioLlems, I srill use rlis
e x e icise as an alreinare esecially vlen veaiing a veiglr vesr. 1le veiglr
vesr renus ro ull me o Lalance Lackvaius vlen ei o iming my isrols.
Wlen I am moving iom ullus, uis, oi uslus ro my one leg squars virl
c o m iesseu iesr eiious, ir is a lassle raking rle vesr on anu o ro uo rle
isrols. I jusr jum u on my uining ioom raLle virl my vesr on anu ciank





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our one leggeu squars (only vlen my vie is nor lome). Ir`s easiei ro kee my
Lalance virl rle vesr on vlen I can uangle my leg. I uon`r like loluing on ro
somerling oi Lalance Lecause I inu ir ro easy ro clear.
1lis one-leggeu squar vaiiarion, i iacrical, is an excellenr auuirion ro youi
iegimen. You can lanule a liglei volume o squars Lecause youi li lexois
uo nor lave ro lolu youi leg u.

H e ie is anorlei easiei vaiiarion o rle one-leggeu squar. Kee youi iee leg
in rle aii Lelinu you, semi-Lenr. Squar uovn unril youi kneeLur nor youi
oor!roucles rle ueck anu
ger Lack u. Ir lels ro
ieacl oiv a iu anu olu ovei
as i you aie uoing a goou
m o ining. ^ake suie rlar
youi leel srays lanreu. Ir
goes virlour saying: uo nor
Lang youi knee inro rle
l o o i.
1lis uiill is easiei rlan rle
isrol Lur ir is nor as easy as
ir looks. ^ake suie rlar
youi ieai oor comlerely
cleais rle ueck ro aie c i a r e
i r .




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Ir is logical rlar you can make ir laiuei Ly sranuing on an elevarion Lur
anyrling aLove an incl oi rvo is nor a goou iuea, roo iougl on youi knee.
I you vanr ro make rle aiiLoine lunge moie uiiculr ause anu ielax oi a
seconu virl youi knee on rle giounu Leoie riglrening u anu leauing Lack u.


1le exeicise can Le maue easiei Ly sliuing somerling unuei youi knee anu
rlus ieuucing rle iange o morion.
An unexecreu clange rlar vill make rle
uiill even laiuei is ro lolu on ro youi ie e
oor.
1lis uiill is easiei rlan rle isrol Lur ir is
nor as easy as ir looks. ^ake suie rlar youi
ieai oor comlerely cleais rle ueck ro
a ieciare ir.


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Ar lasr, rle ieal ueal.
Go iock Lorrom anu ger u virlour Lounce. Lasiei saiu rlan uone. Beoie
arremring rle classic isrol you neeu enougl Lalance anu lexiLiliry ro
c o m o iraLly sray in rle iock Lorrom osirion. In rle Leginning you may lolu
a veiy liglr, ive ro ren ounu veiglr ai in ionr o you oi counreiLalance.
Do nor lolu on ro anyrling else, ir is roo easy ro clear!


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1o uo rle convenrional one-leggeu squar ull youisel in rle lole as you
lave oi rle iocking squar Lur insreau o sirring on rle ueck sir on youi
launcles. 1iy ro kee youi Lack as sriaiglr as ossiLle Lur uo nor execr ro
ger ir riuly sriaiglr. Unless you lave meuical iesriicrions, a sliglrly ruckeu in
rail on rle Lorrom is acceraLle.
Unueisranu rle ui e ience Lerveen sriaiglr anu uiiglr. Uiiglr is
a lysical imossiLiliry virl rle leel lanreu unless you lave rle ankle
lexiLiliry o a muranr. Go oi sriaiglr, in orlei voius nor io u n u e u .
Pause long enougl ro eliminare rle Lounce. 1lis makes rle uiill Lorl laiu e i
anu saei. Piessuiize youi aLuomen anu o u. Sranu u all rle vay, make
s u ie ro sriercl youi li lexois Ly aggiessively uiiving youi lis oiv a iu.



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As Leoie, uo nor ler youi knee sli oiv a iu oi Lov! An eecrive reclnique
oi leaining ro kee youi slin neaily veirical anu ro uiive iom youi leel is
ro uo youi one leggeu squars o a LaiLell lare oi a similai elevarion. O1
Ly elevaring rle leel rle vay LouyLuilueis uo ir, Lur Ly lacing rle Lack lal
o youi oor on rle lare anu lerring youi roes lang in rle aii.
As soon as you clear anu slir youi veiglr ro rle Lalls o youi eer youi roes
vill roucl rle giounu anu you vill Le unisleu! Do nor ler youi knee Lov
in, youi ankle cave in, oi youi Louy io r a r e .




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- O- M -- - LK
N -

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M


- - v
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-
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-
Kee in minu rlar as any ovei rool, rle isrol can Le uangeious. Iollov
all rle ine oinrs ro rle '1` anu uo nor riy a vaiiarion you aie nor ieauy oi!
-
Comiaue, lave you riieu concenriic-only riaining. 1lar is, srie n g r l
e x e icises rlar ue-emlasize rle negarive. 1leie aie ar leasr rliee ieasons ro
uo ir. One, ro Luilu sriengrl virlour Luiluing muscle mass. 1vo, ro u rle
loauing volume virlour oveiriaining. Anu rliee, ro inciease oi mainrain
s r iengrl vlile avoiuing muscle soieness anu maximizing ie c o v e iy. 1,000
ounu squarrei Di. Iieu Harielu iecommenus rlis reclnique ro oveilireis
eaking oi a meer.


K



N
-M --
N- - -
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- - -M
-
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Squar iock Lorrom on Lorl eer anu slovly Liing one leg oiv a iu. Comie s s
youi aLuomen, rense youi vlole Louy, anu ger u on one leg. Ir voiks jusr
as vell oi Lox isrols.




Some comiaues virl rveakeu knees vill like rle lov knee sriess o negarive
iee isrols. Wlenevei my roin ^CL acrs u I jusr iacrice concenriic only
one-leggeu squars virl no ain vlarsoevei.
You may even srair youi isrol riaining virl rlis vaiiarion. ^any eole
lave a laiu rime gerring uovn saely in rle Leginning, unaLle ro iie rleii li
lexois anu aielensive aLour losing Lalance anu alling. A lirrle laiiy oi
rle knee. Bur once you lave successully sroou u you sloulu lave no
ioLlem coming Lack uovn in rle gioove you lave maue on rle vay u.
A l l - A iounu Liring arional Clamion anu Recoiu Holuei Anuy Komoin y,
RKC, maue a suggesrion Liillianr in irs simliciry, on voiking rle concenriic-
only Lox isrol inro youi uay on rle uiagonuooi.com oium: Lveiy rime you
ger u iom youi claii, uo ir on one leg...slin veirical anu veiglr on rle leel.


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-
Coacl ]oln Davies, RKC, rle aurloi o
, suggesreu rle
olloving auvanceu isrol vaiiarion on rle
u i a g o n u o o i.com oium. Lovei youisel on one
leg. 1len slovly svircl eer virlour lel io m
youi lanus anu virlour sirring uovn. Sranu u
on rle orlei leg anu rlen ieveise rle uiill.



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- M
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-


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1le exeicise can Le uone
exlosively, jusr iememLei nor ro
c o m iomise rension oi seeu!
Acceleiare our o rle Lorrom anu
jum. Lanu on rle orlei oor,
uescenu slovly, svircl eer on rle
Lorrom slovly, anu jum again.
Unril you iule rle isrol
c l a s s i c o iger aLour ir!

-

-
I vas voiking on isrols rle orlei uay, osreu 1om Iuiman, RKC, on
rle uiagonuooi.com oium. I sar on rle giounu, ulleu my knee u ro my
clesr/slin veirical, anu exrenueu leg lockeu. I lelu a kerrleLell virl my
lanusa veiglr is orionalanu riieu ro Liace anu IIRL my lamsriing,
auuucrois, glures, li lexois virl lors o aLuominal rension. I uiu nor o
u anu Lounce lamsriing againsr cal aecring my knee inregiiry, Lur
o v e ieu u anu uovn a ev incles virl some conriol. 1lis is a goou uiill ro
uo virl a veiglr rlar you cannor lir in rle isrol exeicise. Lov ies like 3
ei siue, svircling anu iesring seems ro Le rle iiglr iuea.


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Anorlei auvanceu isrol vaiiarion calls oi sirring in rle iock Lorrom
osirion virl one leg sriaiglr in ionr rlen exlosively svircling legs.
Kee youi veiglr on youi leel!


Doing rlis o youi roes is norling Lur a Lalance srunr, o youi leels ir is a
ovei uiill. ^ake suie ro lean anu ieacl oiv a iu oi Lalance.
Lxlosively giunr as you svircl eer, imagine lacing a ocuseu ionr leel
kick inro a raiger. aruially, rlis uiill is only oi lealrly knees anu ovei u l
l e g s .




-
-
-
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Aliiglr, you can knock o a uozen one-leggeu squars anu ancy youisel ro
Le a sruu. Ir is rime ro Le lumLleu, Comiaue.
Go uovn iock Lorrom anu ause rleie oi a ev seconus virlour ielaxing.
Slovly go u unril youi rligl is aiallel ro rle giounu anu ause again.
B iearle slallov, sray riglr, anu enjoy rle ain!
Go u anorlei coule o incles anu ieear rle uiill. 1len inally sranu u
all rle vay. Cur in rle sounuriack o evil lauglrei.
Russians aie Lerrei ar riaining rlan maikering. 1ley consranrly invenr cool
reclniques Lur oren oiger ro name rlem. Sucl is rle case virl uynamic
isomeriics rlar oves irs rirle ro Ameiican soirs scienrisr Di. ^iclael Ye s s i s .
1le essence o rlis oveiul reclnique is inreiiuring a noimal, uynamic lir
virl sros ar ceirain Liural osirions. 1le sranuaiu uuiarion o rlis ause in
Russia is 1-5 sec Lur rlis is nor viir in srone. 1leie can Le one oi moie sros,
alvays ar rle mosr uiiculr oinrs o rle exeic i s e .
You coulu go iock Lorrom, go u ro aiallel, anu ause rleie. Ioi rle
ie c o iu, mosr aiallel squars you virness ar gyms aie a joke. 1le akeu
Wa iiioi ueines aiallel in oveiliring reims: rle ro o youi knee musr
Le aLove rle ciease on rle ro o youi rligl.


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A seconu orion is ro ause
an incl oi rvo aLove aiallel,
vlicl is a ryical sricking
oinr. 1len, i you aie a ie a l
l o m L ie, sranu u all rle vay.
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NM
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A rliiu orion is ro go iock Lorrom anu sray rleie oi a ev seconus virlour
ielaxing, rlen exlouing u.
^ulrile sros aie riu l y
evil. An auvanceu akeu
Wa iiioi can ause in rle
iock Lorrom osirion,
rlen ar aiallel, rlen a
coule o incles aLove
aiallel. Yes, even a veiy
s r iong man can ger a ro
qualiry sriengrl voikour
virlour any equimenr!
Lasiei vaiiarions aie also
ossiLle. Ioi insrance,
you coulu lovei youisel
ro aiallel, enjoy rle ain
r l e ie, anu ger u virlour
going inro a ull squars.
You may only Le aLle ro
ause oi a seconu, rlar is
cool. Dynamic isomeriics
is a lexiLle iegimen, use youi imaginarion.
ComLining uynamic exeicise virl ligl-rension sros ar sricking oinrs
Luilus sriengrl Lerrei rlan uynamic oi isomeriic exeicise alone.
In one sruuy auuing isos ro uynamic liring imioveu rle larrei`s e e c r i v e n e s s
Ly moie rlan 15'! Ir is easy ro iuenriy ar leasr rliee ieasons vly:
Iiisr, senuing so mucl rime unuei rension ar rle sricking oinr. Comaie
rlar ro rle usual iacrice o iiuing rliougl using momenrum.
Seconu, uynamic isos reacl you Lerrei rension skills. You cannor lel using
m o ie rension ro ger a ueau veiglr moving.
1 l i iu, rlis rye o riaining Luilus muscle.


Dynamic isos, virl a isrol vaiiarion rlar is easy oi you, is a giear vay ro
make youi knees moie iesisranr ro injuiy. Says isrol masrei Sreve Correi,
RKC Si., Le avaie o any oinr in rle iange o morion rlar eels unsraLle in
rle knee.Le moie minuul in rle iacrice (iacrice eiecr ies) anu you vill
Le aLle ro iuenriy anu coiiecr any veak links in rle clain. In rlis case ve
a ie nor ralking aLour a veak oinr in rle iange o morion Lur lireially a veak
sor aiounu youi knee.
I rle uoc says ir is nor lis ioLlem, riear rlese sors as leakages. Plug
rlem u virl rension virl rle lel o uynamic isomeriics. Pick a mucl easiei
isrol vaiiarion, lolu on ro somerling oi Lalance oi exria saery, anu go
s l o v. Wlen you lave ieacleu rle veak sor, ause oi a ev seconus anu
ay arrenrion ro vlar ir rakes ro geneiare rension rleie. Be minuul. Pick u
rle slack in rle veak sor. Suiiounu ir virl rension. 1iy ro make youi vlole
leg eel like a soliu Llock.


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Sro long Leoie ailuie. Do nor iacrice rlis oi any orlei reclnique as sel-
r iearmenr oi a knee injuiy. 1lis is a ievenrion measuie oi lealrly knees.
Arei a ev voikours youi knees vill eel a lor srio n g e i.
- -
P u ie isomeriics aie giear roo. 1le akeu Wa iiioi uoes rlem virl lis
claiacreiisric e i c i e n c y. Insreau o rle riauirional rliee ui e ienr angles virl
mulrile conriacrions ar eacl le voiks jusr one osirion, rle veiy Lorrom,
virl only one long conriacrion ei ser.
In rle sevenries Russian scienrisrs Zarsioisky anu Rairsin Lusreu rle myrl
rlar isos only Luilu sriengrl ar rle seciic angles rley aie iacriceu. 1ley
also leaineu rlar voiking jusr rle sriercleu osirion sucl as rle Lorrom o rle
isrol oi rle one-aim uslu Luilus sriengrl rliouglour rle ull iange o
morion. 1lar saves rime, Comiaue!
Larei Sovier anu We s r e in ie s e a icl ievealeu a suiiising acr rlar rle
inrensiry o rle isomeriic conriacrion is nor veiy imoiranr. Bur rle uaily rime
unuei rension is. So, vly nor lolu a less inrense conriacrion u ro a ev
minures long. askeu slai men o sriengrl, sucl as sriengrl coacl
e x r i a o iu i n a i ie ]ay Sclioeuei anu sriongman aurloi Sreve ]usra. Inueeu.
]usr sray in rle iock Lorrom isrol osirion oi u ro a coule o minures.
Do nor jusr sir rleie ielaxing as you uiu vlen voiking on youi lexiLiliry.
P u s l iememLei rle sraric srom sreauy Lur nor roo laiu. ^ake suie
ro kee youi lamsriing renseu. Slovly Luilu u rle rension ro lal youi max,
rake rvo ro rliee seconus. Once moie: lolu ir sreauy! I rension vaveis all
ovei rle lace you aie vasring youi rime.
ALour lal youi max inrensiry is lenry. Be cleai rlar 50' inrensiry uoes
nor ieei ro riying lal o youi Lesr rliouglour rle ser. Ir means you srair our
virl 50' o youi max sriengrl anu lolu ir. As you ger riieu, you vill Le
voiking laiuei anu laiuei ro mainrain rlar level o oice. ]usr like liring a
50' 1R^ veiglr oi ie s .


Release rle rension jusr as giauually. Quir Leoie you ail, ir is imoir a n r !
Do nor svear ir i you can lolu rle conriacrion oi jusr a ev seconus in rle
L e g i n n i n g .
Do nor lolu u youi iee leg, rlar voulu Le jusr asking oi voirlless li
lexoi ciams. ]usr iesr rle leel o youi unloaueu leg on rle ueck in ionr o
you.
Alrlougl rle rension is suLmaximal you musr make an e o ir ro use all rle
ligl-rension reclniques, jusr oveieu uovn. Use rle exacr reclnique you use
oi rle uynamic isrol.
Kee youi aLuomen comiesseu Lur uo nor lolu youi Liearl, Lie a r l e
s l a l l o v.
^ake suie ro sriercl rle ionr ro o youi rligl areiv a ius, rle li lexois
a ie easy ro oveiv o i k .
Isos oei many auvanrages anu make an excellenr comlemenr ro uynamic
s r iengrl riaining.


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You may iacrice any o rle aLove vaiiarions, excer oi rle aiiLoine lunge,
virl a veiglr lelu in ionr o you. Iive oi ren ounus vill make ir easiei Ly
i m ioving youi Lalance anu leling you ro iie youi lamsriings anu glures.
A leaviei veiglr vill, naruially, make ir laiu e i.


Holu rle veiglr in ionr o you, rle
elLovs sliglrly Lenr.
I ieei giaLLing a kerrleLell Ly rle
l o ins Lur you can imiovise exria
iesisrance oi isrols our o a vaiiery
o oLjecrsammo Loxes, you name ir.
I uo nor caie aLour losing rle 'uiiry`
o Louyveiglr-only riaining.
1le name o rle game is srie n g r l
a n y v l e ie, anyrime anu you can easily
i m iovise a veiglr oi isrols unlike,
s a y, LaiLell squars. A Lox o ammo oi
a iock vill uo.




W l e ie Louyveiglr isrols can Le
c o m a ieu ro ielarively uiiglr Olymic
sryle LaiLell squars, leavy veiglreu isrols
a ie closei ro oveiliring sryle squars:
r l e ie is moie oiv a iu lean, somerimes
almosr as mucl as in rle goou moin i n g .
A c c o iu i n g l y, rleie is moie lamsriing anu
even lovei Lack involvemenr.


Ir is iemaikaLle rlar you can voik youi sinal eiecrois virl a ielarively liglr
veiglrmosr Pairy memLeis srick ro 53 anu 2 ounu kerrleLells. Ir makes
sense i you rlink aLour ir, loluing rle kerrleLell vay in ionr o you loaus
youi Lack muscles Lecause o ooi leveiage. 1lis is giear nevs, as a Lig
uovnall o Louyveiglr exeicises is rle lack o uncrional sriess ro rle lovei
L a c k .
ore rlar veiglreu isrols allov you
ro uo oiceu ies Ly looking youi ie e
leel. Ir is nor a goou iuea virl
Louyveiglr only isrols as rlis
maneuvei is likely ro make youi knee
sli oiv a iu .
I Lelieve rlar Pisrols aie ueinirely
one o rle giearesr leg srie n g r l e n e i s
I've evei uone, srareu Dan 'X-celsioi`
WeLL on rle uiagonuooi.com oiu m .
I`ve squarreu ovei 360 ounus in rle
asr, Lur I uiun`r like lov luge my legs
v e ie gerring so I quir squarring. Doing
uaily Pisrols (16kgx3, 24kgx3, 24kg oi
32kgx3) |36, 53, anu 2 ounu
kerrleLells iesecrively], I eel mucl
s r iongei nov rlan I uiu rlen.


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{
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I you rlink rlar once you knock o some magic numLei o ie g u l a i
uslus, say one lunuieu, you vill auromarically Le aLle ro uo rle one-aim
uslu you lave anorlei rling coming.
1le aLiliry ro caiiy on oi a long rime ar a lov inrensiry uoes nor enaLle one
ro sline in a Liie ligl-rension exeirion. Besiues, rle one-aim uslu las a
u i iculr Lalance elemenr so uo nor execr mucl unless you riain oi ir
s e c i i c a l l y.
A Carcl-22, iiglr. In oiuei ro leain lov ro uo one-aim uslus you musr
uo one-aim uslus, Lur you cannor uo one-aim uslus...
Do nor uesaii, Comiaue, you can iacrice an easiei veision o rle uiill,
virl youi lanu on rle Lencl, rle uesk, oi even rle vall.


By rle same roken, you can make youi one-aimeis laiuei Ly elevaring youi
eer.


Lven rle one-leggeu veision can Le maue laiueilike ir is necessaiy L y
elevaring youi oor.


1le reclnique o rle elevareu one aim uslu (eirlei vay) is iuenrical ro rle
looi veision. Heie ir comes.
Ler us make ir cleai rlar a legir one-aim uslu is uone virl rle sloulueis
aiallel ro rle ueck, virl rle Lalls o youi eer iarlei rlan rleii euges in
conracr virl rle suiace, anu all rle vay uovn unril youi clesr almosr
L iusles rle ueck.
H e ie is rle aurloiizeu reclnique.
Place youi eer sliglrly viuei rlan a slouluei viurl aair anu acing sriaiglr
u o v n .
Place youi voiking lanu a coule incles oursiue youi cenreiline, oinr youi
miuule ingei sriaiglr oiv a iu. Sieau youi ingeis viue oi Lalance anu
make a oinr o lacing mosr o rle veiglr on rle leel o youi alm, uiie c r l y
Lelov youi lirrle ingei.
ov go aleau anu uo a uslu. Clances aie, youi Louy vill acr as a
u i s o iganizeu collecrion o Louy airs, youi Lack vill sag like a camel`s, anu
rle slouluei o rle unloaueu aim vill come u iisr rlus ueclaiing youi ie
null anu voiu.


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Revinu anu srair all ovei. Iiisr, Liace youi vlole Louy Leoie loveiing
youi clesr ro rle ueck, Lencl, oi vall. Do nor evei oiger rlar ir is 1LSIO
rlar makes you sriong, sraLle, anu vell iorecreu! Ilex eveiyrling iom rle
i n g e iris o youi voiking lanu all rle vay uovn ro youi roes.
ice anu riglr, lovei youi clesr ro rle ueck oi rle Lencl. Clances aie, you
vill eirlei collase Leoie you lir rle Lorrom oi youi Louy vill ger so
c iookeu rlar innocenr Lysranueis miglr rlink you aie iacricing yoga.
H e ie is lov ro uevelo a ciis anu conriolleu uescenr:
Insreau o yieluing ro youi veiglr virl youi riices, usl youi clesr our anu
acrively ull youisel ro rle giounu virl youi lar. 1lar is iiglr, like in a one-
a im io v. You vill Le amazeu lov mucl easiei ir is ro uo rlings rle evil
Russian vay anu lov youi slouluei immeuiarely sros io r e s r i n g .


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Ar all rimes kee youi sloulueis avay iom youi eais. Aly a coikscie v
acrion ro rle giounu. Do nor simly kee youi elLov close ro youi iiLs,
a c r i v e l y, exreinally iorare rle slouluei, sciev youi aim inro rle looi io m
insiue our. Do ir on rle vay uovn anu even moie on rle vay u.
P iessuiize youi aLuomen. I iomise rlar you vill see a Lig ui e ie n c e .
a r u i a l l y, youi quaus anu cleeks musr also sray riglr.
^ake suie rlar youi sloulueis sray aiallel ro rle ueck oi rle uuiarion o
rle ser, leauing virl youi unloaueu slouluei uoes nor qualiy anu is a ooi
v o i k o u r .
As you ger srio n g e i, srair loveiing youi Lencl unril youi lanu is on rle looi
anu you aie uoing a legir one-aim uslu. 1len you can rake on rlis uiill
virl youi eer elevareu, iisr a coule o incles o rle looi anu rlen liglei
anu liglei.
You can make rle one-aim uslu rouglei virlour elevaring youi eer Ly
r l ioving a clain oi a sanuLag on ro o youi neck. o clain. 1len riy a Lag
virl LaiLell lares viaeu in a rovel. or only is rlis moie comoir a L l e
rlan caiiying ir on youi Lack, rle ie s s u ie on youi neck exrensois vill auu
juice ro youi riices anu uei Lack muscles.





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Gymnasrs anu iock climLeis Loasr oursranuing ounu ei ounu srie n g r l .
One o rleii seciers is comLining uynamic anu sraric sriengrl riaining.
Leoniu Laslin, one o Russia`s ro mounrain men, rle iisr in rle USSR ro
e a in rle ^asrei o Soirs ianking in Lorl mounraineeiing anu iock climLing,
iecommenus rle 0 ro 30 iario o uynamic anu sraric sriengrl riaining.
Lie on youi sromacl, rense all ovei, anu usl. Lven rlougl youi Louy vill
nor cleai rle ueck make a oinr o keeing youi legs anu vaisr iigiu. Yo u i
Louy sloulu eel liglrei, like ir is almosr ieauy ro rake o .
You miglr ieei voiking rlese virl youi lanu u on an elevarion, even a
vall. In rlar case kee youi clesr aiiLoine. Auvanceu akeu Wa iiiois can
sray o rle ueck even in looi one-aimeis.
B iearle slallov, sray riglr anu voik on youi minu-ro-muscle connecrion.
Look oi leakages anu veak sors anu lug rlem u virl rension, ick our
rle slack. Youi Louy sloulu eel like one iigiu Llock. 1lis sriengrl skill
enlancemenr is one o rle many Leneirs o isomeriics.


- -
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Lmloy a long, sreauy, suLmaximal rension, rle same uiill as virl rle iso
isrol. 1ake youi rime voiking u ro a minure anu moie, ir is okay ro srair
virl seconus.
-
1o uo rlis evil vaiiarion o rle avy SLAL avoiire you neeu ro uescenu ar
an angle iarlei rlan sriaiglr uovn, squeeze unuei an imaginaiy ence, anu
enu u in rle one aim coLia.


N-M
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1len ieveise rle movemenr. Do nor usl Lack virl a sriaiglr aim as you
voulu in a Hinuu uslu, go Lack unuei rle ence! 1lis exeicise is easy ro
clear on Ly curring uerl anu nor moving in an aic u o n `r !




- -

Sreve ^axvell, RKC Si., suggesreu rlis giear imageiy: as you aie going
uovn rlink o a negarive miliraiy iess, vlen you aie voiming unuei anu u
ierenu rlar you aie uoing a riices caLle usluovn. On rle vay Lack ir is
rle miliraiy iess iom youi sromacl.


I Ler eveig ieen uollais againsr Russian iouLles rlar you vill ail ar iisr. Yo u
neeu a sounu io g iession sriaregy. Heie ir is.

Planr youi lanu, rle ingeis sie a u
viue, aioximarely in line virl
youi slouluei anu rle orlei Lelinu
youi Lack. Kee youi aim sriaiglr
anu go io m . . .


. . . r l io u g l . . .
. . . r o . . .
...anu Lack.
1lis uiill is knovn as io k a c l k a iouglly rianslareu as rle um in
Russiananu vill reacl you rle ioei Lalance oi rle one-aim uive LomLei.
Pull uovn virl youi lar, usl Lack u virl youi uelroiu vlile keeing youi
a imir riglr.
Do nor Le aiaiu ro move youi eer oi lanu ro inu rle orimal osirion.
-
I iom rle sranuaiu jackknieu osirion uescenu ar an angle like a lanuing
LomLei unril youi clesr almosr Liusles rle ueck anu youi elLov is ully
lexeu anu ruckeu inro youi siue.


Oi ar leasr almosr rleie.


Pusl Lack, again ar an angle iarlei rlan sriaiglr u. 1le gioove is iuenrical
ro rlar o rle miliraiy ie s s .
Some ris on keeing you sae. Do nor rake a iiuiculously viue srance anu
uo nor ler youi ankles ionare oi Luckle invlicl is rle easy rling ro uo.
You vill Le on youi roes Lur youi ankles sloulu Le almosr eienuiculai ro
rle ueck. Ask youi cliioiacroi vly rlis is so imoir a n r .
Ir is imeiarive rlar you kee youi slouluei usleu avay iom youi eai anu
usleu Lack!
Ir is imeiarive rlar youi elLov srays veiy close ro youi Louy, come ro rlink
o ir, rle exeicise is nor ossiLle orleiv i s e .
1le acrive negarive lus rle coiksciev vill rake caie o Lorl.
-

Woiking youi vay Lack unuei rle ence vill Le laiu, veiy laiu .
1v o - a im/one-leg uive-LomLeis vill lel.




So vill uive-LomLeis virl youi iee alm laceu on ro o rle lanu o rle
voiking aim anu leling some.
Anorlei goou assisrance exeicise is a airial (a ev incles) rvo-aim uive-
LomLei rliougl rle sricking oinr ar rle Lorrom o rle aic.


RememLei ro
kee youi
sloulueis scie v e u
inro rleii sockers.
1link riices
usluovn as
you go oiv a iu
anu miliraiy
iess on rle vay
L a c k .
Unless you Liace youi vlole Louy anu oim a riglr ovei line iom rle
roes o youi ler oor rliougl youi iock laiu sromacl, rliougl youi lexeu
iiglr lar, anu all rle vay inro rle ingeiris o youi iiglr lanu, you vill role
like rle 1aliLan. Kee iacricing rle rension anu you vill ger rle lang o ir.
Do nor even rlink o iesring youi veiglr on rle euge o youi oorrlar is
c l e a r i n g !


-
I i n a l l y, rle 1sai o rle one-aim uslus:
1le insriucrions aie iuenrical ro rlose oi rle iegulai one aim uslu, virl
rvo auuirional ris.
Iiisr, ger youisel riglr anu iock soliu anu inu youi Lalance Ly moving youi
lanreu lanu anu oor anu youi iee leg.
- -


Once moie, rliouglour rle uslu kee youi usling lanu, youi lanreu
oor, anu youi lovei aLuomen iigiuly in line. 1o quore ^asarosli akayama
again, 1ensing rle muscles on rle ionr anu siues o rle aLuomen links rle
elvis anu rle sloulueis. A sraLle elvis anu rle comlemenraiy muscle
g ious o rle rligl voiking rogerlei conriiLure ro sriong movemenrs anu a
sraLle srance. 1lis sriong ounuarion gives suoir anu makes ir ossiLle oi
rle ovei o rle lis ro Le riansmirreu ro rle aim.
Lnjoy rle ain!


-
O -


{ -- - -- -
{ - - - - -
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{ - - --
{ - -
{ --

{ - - -- -
{ - - -- -

{ K -
{ --
{ --
{ --
{ - - - -
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{ - - - -

{ -
{ - - - -
{ - - - -
{ -K -
{
--
- -- -
eirlei is sueiioi. Vaiious ryes o iesisrance lave auvanrages anu
uisauvanrages. Heie is lov rle mosr common ones srack u againsr eacl
o r l e i.

1le calisrlenics` auvanrage is rleii accessiLiliry, iisr anu oiemosr. I coulu
give you a non-scienriic ircl aLour rle naruialness o calisrlenics oi a
seuuo-scienriic one aLour oen anu closeu kineric clains, Lur I von`r. 1le
i i m a iy auvanrage o Louyveiglr sriengrl exeicises is rle acr rlar you can
iacrice rlem anyvleie anu anyrime.
Cals enoice a uncrional Louyveiglr anu a lealrly Louy comosirion. Yo u
coulu ear youisel inro a leair arrack yer excel in rle Lencl iess. 1lar von`r
laen virl one-aim uslus. You can`r lave a ligl iario o sriengrl ro
Louyveiglr i you aie a ar LloL (oi a muscle-Lounu LloL, oi rlar marrei).
1le Liggesr uisauvanrage o Louyveiglr exeicising is rlar rlis aio a c l
u o e s n `r enaLle you ro ei o im ull-Louy ulling movemenrs, sucl as rle
ueaulir, rle snarcl, oi rle clean. Sucl moves aie unuamenral ro riaining in
mosr soirs. Wlile you coulu uevelo rle muscles o rle osreiioi clain virl
Lack Liiuges, Lack exrensions, anu ieveise lyeis, riaining rle muscles anu
riaining rle movemenr aie rvo Lig ui e iences, as rley say in rle Russian
l a iu rovn o Ouessa.
1le aurloiirarive Russian iecommenus uoing exlosive
snarcles virl a veiglr equal ro rle Loxei`s Louyveiglr. Iiank Slamiock saiu


ir all in lis inreiviev virl ^ike ^allei, RKC Si.: Wlar rle clean uoes is ir
Luilus exlosiveness iom youi roes u anu rlar`s ieally vleie ve`ie srair i n g
iom in ^^A |mixeu mairial airs]. Lveiyrling srairs iom rle roes anu
exrenus ro rle oinr o rle lanus. Ir`s moie o a conrinuiry rling, i you can
ger youi Louy ro go ii anu Llov rlar eneigy u, you can ocus rlar eneig y
in orlei laces. Youi Louy vill iememLei rlar anu Le sriong rliougl rlar
morion. Ir`s veiy similai ro uncling.
-
A LaiLell enaLles you ro lir veiy leavy, vlicl is jusr lain un. 1leie is
norling like rle iusl o locking our a Lai-Lenuing ueaulir.
A a ir iom rle resrosreione Lull, a riue auvanrage o rle LaiLell is rle
iecisely caliLiareu iesisrance. You can easily seciy somerling like S2.5'
1R^. Wly is rlar imoiranr. Because ir enaLles you ro uo a :
a mulriveek iogiam rlar seciies exacr riaining ounuages anu culminares
virl a sriengrl PR. Sucl a cycle is veiy easy ro imlemenr anu liglly
e ecrive.
Cycling vill nor voik virl orlei riauirional ryes o iesisrance rle vay ir
vill voik virl LaiLells. DumLLells, even i rley io g iess in 5-lL. incie m e n r s ,
u o n `r allov sucl iecision (an inciease iom 20 ro 25 ounus is a 25 eic e n r
jum!), anu kerrleLells veie uioseully uesigneu ro make majoi jums in
veiglr. Iinally, Louyveiglr uiills uon`r ler you clange youi leveiage virl
LaiLell-like iecision, eirlei.
-
A uumLLell auus a sraLilizarion clallenge anu voiks you moie equally on
Lorl siues rlan a LaiLell. 1le uisauvanrage o using uumLLells is rlar you
neeu a ron o rlem, vlicl consumes casl anu sace. AujusraLle lare-loaueu
uumLLells aie an orion. ^ake suie you ger rlem iom a ieuraLle comany,
sucl as iionminu.com. You uon`r vanr rlem ro all aair anu ciack youi
s k u l l !
DumLLells aie nor iacrical oi some valuaLle exeicises. Ioi insrance, a
s r iong riainee vill lave a laiu rime gerring a qualiry leg voikour virl
uumLLells. 1ley uon`r ger neaily leavy enougl oi ueaulirs, rley cannor Le
iackeu oi ionr squars, anu rley cannor Le comoiraLly lelu oi isrols.


-
I lave yer ro meer a laiu man vlo las lireu a Russian kerrleLell anu nor
come avay convinceu rlar ir`s rle ulrimare in sriengrl anu conuirioning. Di.
Dennis Koslovski, DC, RKC, Olymic silvei meualisr in Gie c o - R o m a n
v iesrling, lar our srareu, KerrleLells aie like veiglrliring rimes ren...I I
coulu`ve mer Pavel in rle eaily `S0s, I miglr`ve von rvo golu meuals. I`m
s e i i o u s .
1le kerrleLell`s uesign, namely a rlick lanule iemoveu iom a comacr
cenrei o mass, is iesonsiLle oi irs many unique Leneirs. A rlick anu
smoorl lanule, comLineu virl rle Lallisric naruie o many exeicises, oig e s
an iion gii anu viisr. Lasr Lur nor leasr on rle kerrleLell oie a im killei lisr
a ie Lorrom u cleans anu similai uiills. Oser cenrei o giaviry maximizes
slouluei sriengrl, lealrl, anu lexiLiliry.
1le osirion o rle lanule also allovs uynamic assing o rle kerrleLell
iom lanu ro lanu oi a giear vaiiery o oveiul juggling-rye exeic i s e s ,
vlicl aie sriongly enuoiseu Ly rle Russian Ieueiarion Srare Commirree on
Plysical Culruie. 1lese uiills uevelo uynamic sriengrl anu injuiy - ioo rle
Louy in many lanes, unlike convenrional lineai exeicises.
Anorlei Leneir o kerrleLell riaining is rlar rleie is no neeu ro lave
aujusraLle oi numeious veiglrs. Ir las evolveu ro ioviue io g ie s s i v e
oveiloau rliougl orlei means. 1o use rle squar as an examle, you can Lack
squar loluing a kerrleLell Ly irs loins Lerveen youi slouluei Llaues (vlicl
cannor Le uone virl a uumLLell), rlen voik u ro loluing ir on youi clesr
( ionr squars aie imossiLle virl uumLLells anu can Le Liural on rle viisrs
virl LaiLells), ioceeu ro rle Hack squars virl rle kerrleLell lelu in rle small
o youi Lack (again, cannor Le uone virl a uumLLell), anu rlen ro a one-
leggeu squar virl rle kerrleLell lelu in rle ionr Ly rle loins. Iinally, an
e x r iemely sriong comiaue can uo one-leggeu ionr squars virl a kerrleLell
iackeu.
1lus, a single kerrleLell ioviues an uncomiomising means o ueveloing
leg sriengrlvirlour rle neeu oi exensive anu sace-consuming LaiLells
anu squar iacks. 1lus, kerrleLells lave Leen calleu rle lov-recl/ligl-
concer sriengrl solurion oi sec os.
Being a kerrleLell lirei, insriu c r o i, anu Lusinessman, I coulu go on oie v e i.
Bur you sloulu lave rle iuea Ly nov: 1le Russian kerrleLell is a voikour
virl Lalls.


I`m nor going ro ieviev all rle ryes o iesisrance equimenr on rle maiker.
You ger rle iuea.
One airing rlouglr: Youi soir `s seciiciry miglr uicrare youi iimaiy
cloice o rye o iesisrance. Ioi insrance, a gymnasr musr emlasize
Louyveiglr riaining, anu a oveilirei musr lir a LaiLell.
- - -
- -
--
- -- -
Because rle issue o vlar ioviues rle iesisrance is conuseu virl rle
voikour uesign: sers, ies, iesr eiious, remo, erc.
Unuei rle reims o rlis oinrless aigumenr oveiliring anu ligl ie riices
kickLacks virl a BaiLie uumLLell all unuei rle same misleauing caregoiy o
veiglr riaining. 1le laLel Louyveiglr riaining is jusr as misleauing,
consiueiing rlar one-leggeu squars virl a one-seconu ause on rle Lorrom
anu Hinuu squars lave rorally ui e ienr eecrs on youi Louy. Ales anu
oianges. 1le isrols` eecr is a lor closei ro rlar o LaiLell squarsleavy, lov
ie LaiLell squars, ro Le exacrrlan ro rlar o ligl-ie Hinuu squars.
1le oinr is, uon`r ger lung u on vlar ioviues rle iesisrance. Iocus on
rle arriiLure you aie riying ro uevelo. Anu a iglrei, unlike a veiglrlirei oi
a uisrance iu n n e i, neeus a mix o ui e ienr ryes o sriengrl anu enuuiance.
I you see a oveilirei vlo sucks vinu on rle mar oi in rle iing, ir uoesn`r
mean rlar LaiLells oi leavy riaining aie inaioiiare oi a iglrei. 1ley aie
simly one iece o rle SC uzzle (anu le las neglecreu rle orlei ieces, Le
ir one oi moie suLryes o sriengrl, enuuiance, skill, erc. Yakov ZoLnin io m
SiLeiia, rle leavyveiglr voilu clamion in Kyokuslinkai, rle Wo i l u `s
S r iongesr Kaiare, squars almosr 500 ounus uee enougl ro ger vlire liglrs
in any oveiliring meer, in sire o lis LaskerLall leiglr. Bur le also maxes
our ar 25 sriicr ullus anu iacrices exlosive uslus, erc.


1le Lorrom line. 1le aigumenr aLour vlerlei iion oi Louyveiglr iules is
a vasre o Lau Liearl. Wlar you neeu ro uo is iuenriy rle ui e ienr ryes o
s r iengrl ie q u i ieu in youi sryle anu rlen uevelo rlem virl rle ryes o
iesisrance availaLle ro you. Piacrice lov-ie, ligl-rension, max-srie n g r l
riaining as ourlineu in oi D o
exlosive uiills. Anu uon`r oiger youi enuuiance. In case you uiun`r knov,
-- coveis rle comlere mairial airs srie n g r l
anu conuirioning ackage. ]usr auu skills anu kick Lurr!













- - - -
- -
- - - -
N M -
- -



- -
- -
Ir ueenus on vlar you mean Ly 'sriong`. I youi goal is ro Lecome a ullu
masrei oi ro aclieve a lancle, rlen yes, ir can Le uone virl Louyveiglr-only
e x e icises (alrlougl using exria iesisrance voulu seeu u rle iocess). I youi
goal is ro comere in veiglrliring, rlen rle ansvei is no. Ioi mairial airs, riy
a mix o cals virl kerrleLell uiills.

- -
Lrlan Reeve, RKC, rle leau sriengrl anu conuirioning coacl ar Wa k e
I o iesr Univeisiry in oirl Caiolina, makes giear use o Louyveiglr,
kerrleLells, LaiLells, anu many orlei sriengrl rools virl lis
arlleres. So yes, you can mix ui e ienr sriengrl-riaining rools in
youi riaining.
1le ieal quesrion is, uo you lave Coacl Reeve`s knovleuge
anu exeiience. o, you uon`r. Anu even i you uiu, you
v o u l u n `r likely lave iegulai access ro a riaining aciliry rlar las
all rlose rlings. 1lar ieiames rle issue enriie l y, uoesn`r ir.
1le evei airs youi riaining las, rle less likely ir is ro Lie a k
uovn. 1link like Kalaslnikov, rle invenroi o rle AK-4. Ir`s
a simle, sriaiglroiv a iu iece o equimenr, Lur ir gers rle joL
uone (anu rlen some).
1 l e ie `s a ieason so many laiu men,
like ]e ^airone anu ^ike ^allei
srick ro kerrleLells anu selecr ovei cals.
I you aie riaining ro iglr, vlerlei in
rle iing oi ar vai, rley aie all you neeu.


- -
- -
-
- -

Again, uon`r rlink in reims o rye o - - . 1link aLour rle rye o
s r iengrl you vanr ro voik on.


- - - -
- -- -

-
Ioi insrance, claing uslus, lov-ie kerrleLell snarcles anu rliovs, anu
LaiLell ovei cleans aie all exlosive-sriengrl-rye moves anu sloulu Le
uone rogerlei. One-aim uslus, ueaulirs, anu Lorrom-u kerrleLell clean-
a n u - iesses aie all max-sriengrl moves. Iinally, ieeririon uslus, kerrleLell
snarcles, anu 20-ie LaiLell squars aie sriengrl-enuuiance moves.
G iou youi uiills accoiu i n g l y. 1le iule o rlumL is ro io g iess io m
exlosive ro max-sriengrl uiills ro ligl ies, Le ir virlin one voikour oi
a c ioss an enriie veek`s riaining.
- -
-- -
You Ler! Higl-rension reclniques voik in all soirs o ligl-oic e
a l i c a r i o n s .
Dirro oi rle G1G, i you lave access ro veiglrs rliouglour rle uay. Unless
you aie a gym emloyee, a velaie case, oi a riusr-unu LaLy, rlar`s unlikely.
You coulu Liing youi kerrleLell ro voik, rlougl, anu auu snarcles ro rle
i s r o l - l u s - o n e - a im-uslu mix.
Can rle ligl-rension reclniques anu G1G sysrem Le alieu ro srie n g r l
enuuiance riaining.
Yes. Use aioximarely lal o youi max ies vlen gieasing youi
enuuiance gioove, anu save rle H11 oi rle lasr ies o youi resr.
K -
G1G eveiy orlei uay. Anorlei orion is ro riain oi a ev uays in a iov anu
rlen rake a uay o vlen arigue srairs serring in.



--
Yes, Lur you lau Lerrei auu a Lig ull, sucl as rle LaiLell ueaulir, rle clean,
oi rle kerrleLell snarcl. one o rlese las ro Le uone uaily in rle G1G
o imar. You can riain ir inueenuenrly virl a moie convenrional voikour,
s a y, rvice a veek oi 5x5.
1o give you an iuea o vlar ull rime
akeu Wa iiioi riaining can uo oi you,
l e ie is a sroiy o Zak ^axvell rolu Ly lis
B]] voilu clamion arlei:
Ir ioLaLly seemeu like magic ro rle
orlei kius in sclool, vlen my son, Zak
knockeu o 16 ull-us oi a rl giaue
irness resr. In acr, gieasing rle gio o v e ,
rle iegimen iom Pavel`s Look, is
somerling rlar Zak las alvays uone,
eirlei insrincrually oi as a marrei o
n e c e s s i r y.
^y amily lives in a slir-level
louse virl a veiy oen looi
lan. ^y vie close ir so rlar ve
coulu kee an eye on rle kius
iom jusr aLour anyvleie in rle
louse, Lur vlar rle uesign o rle
louse is ieally goou oi is
climLing. Wlile rle iesr o us
use rle sraiis ro ger iom rle
living ioom ro rle kirclen/uining
a iea, Zak`s merlou las alvays
Leen ro uo a vall ull-u on rle
6 oor living ioom lal-vall,
jum lis gii 2 moie eer u ro
rle iailing anu ull limsel u
again ovei rle iailing anu inro
rle uining aiea.


-
-
In essence, le is uoing rvo veiy uiiculr ull-us Lecause o rle iicrion o
lis Louy uiagging on rle vall anu rle lack o giiing uiclase on rle vall
anu iailing. ^ulrily rlis iocess Ly rle amounr o rimes rlar a noimal kiu
goes ro rle ieiigeiaroi anu you`ll see rlar Zak las Leen unconsciously
emloying rle G1G reclnique.
1o go ro rle rliiu looi Larlioom, le climLs an 1S' ioe (yes, rle neiglLois
uo rlink ve`ie a lirrle.ui e ienr) virlour lis legs ro rle Lalcony iom rle
uining ioom oyei. Ir rakes lim Lerveen 14 ro 15 mini ulls ro ger ro rle ro.
C o n s e q u e n r l y, alrlougl le iaiely ei o imeu acrual ull-us on a Lai, as an
e x e icise, le came o like a sueil e io virl rlose 16 ull-us. 1le nexr liglesr
s c o ie vas 6, vlicl is a ielecrion o rle sau geneial irness levels o oui sclool
kius, Lur uon`r ger me sraireu on rlar one.
^y oinr is rlar vlile Zak vas eiiouically ei o iming isrols oi one
a imeu-uslus oi scaling rle vall en ioure ro rle ieiigeiaroi as a Lieak io m
rle aiuuous uisuir o Playsrarion, le vas gieasing rle gioove, alrlougl
neirlei one o us iealizeu ir, vlicl meanr rlar rle iesr o my clienrs coulun`r
enjoy rle Leneirs.
Wlen Pavel iuenriieu rlis reclnique, ir maue sense rlar Zak voulu Le aLle
ro execure u ro 21 eiecr, Lurr-roucl-rle-looi isrols, vlen clallengeu. Oi
rlar in rlar same rl giaue irness resr, le ei o imeu 56 usl-us in 60
seconus, riuly rle sru o legenu in rlar sclool. Ir also makes sense rlar
alrlougl seciic aLuominal voik is iaiely incluueu in lis voikours, le las
a eiecr 6-ack. Being lean as a vlier lels, Lur ir is lis use o io e i
rension anu Liearling reclniques uuiing lis exeicise rlar makes lis aLs so
io n o u n c e u .
--

I r `s Lesr nor ro G1G virl moie rlan rvo unielareu exeicises, Lur you may
auu orlei exeicises rlar uon`r oveila mucl virl rle isrol anu rle one-aim
uslu. Ioi insrance, ueaulirs oi ullus aie goou anu Lencl iesses aie nor.
Hanusranu uslus aie maiginal, rley smoke many o rle muscles


leavily involveu in rle one-aim uslu Lur in a veiy ui e ienr lane. Yo u
miglr riy rlem anu see vlar laens.
1o kee ir simle, uo youi orlei sriengrl exeicises, virl Louyveiglr oi virl
i ion, rvo ro rliee rimes a veek oi 5x5. ]usr iealize rlar rle moie you auu ro
youi uaily riaining, rle moie likely you aie ro oveir i a i n .

- -
or likely i you ollov rle insriucrions. Pioeily ei o imeu, rle isrol anu
rle one-aim uslu vill clallenge mosr o youi majoi muscle gious. Lven
youi lars vill ger a voikour, i you aly rle coiksciev maneuvei. Youi aLs
vill voik laiu, roo, iessuiizing youi aLuomen anu sraLilizing you uuiing
o n e - a im uslus.
1le aieas rlar vill Le lacking aie rle calves, rle lovei Lack, rle rias, anu
rle oie a ims. All o rlese aieas (minus rle calves) can Le auuiesseu virl
LaiLell ueaulirs oi kerrleLell snarcles. Ioi rle calves, juming ioe vill uo
rle riick.
- -
- -
- --
Yes. Ler me ass along rvo excellenr anyvleie, anyrime uiills rlar I leain e u
iom rvo voilu clamion mairial airisrs.


-
1le uooi ullu is an invenrion o io -
essional kickLoxing legenu Bill Wallace, ^S. All
you neeu is a uooi rlar`s sruiuy enougl ro lolu
youi veiglr anu a ceiling rlar`s rall enougl ro
cleai youi leau. I you veie uumL enougl
ro sray ar a clea morel anu iieu o rle uooi
anu ciasleu, ir is youi ioLlem, nor
S u e i o o r `s.
Oen rle uooi anu lang onro ir, youi lanus
slouluei viurl aair anu youi knees Lenr ro cleai
rle looi. You may vanr ro rliov a rovel ovei rle
u o o i. Ciam youi glures ro Liing youi lis closei
ro rle uooi anu ull youisel u.
You vill inu rlar youi lars ger a ovei u l
oveiloau Lecause youi elLovs aie iesseu inro rle
uooi anu youi elLov lexois lave minimal
leveiage. 1le iicrion Lerveen youi knees anu rle
uooi vill make youi lars voik even laiu e i. 1le
negarive vill Le easy, Lur you cannor lave ir all.
You can also uo rlis uiill on a vall oi a ence.
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Rovs aie among rle mosr imoiranr exeicise oi a B]] layei, says senioi
voilu clamion Sreve ^axvell, ^S, RKC Si., ovnei o maxeic i s e . c o m .
1 l a r `s vly le imioviseu rlis cool rovel iov in lis lorel io o m .
Oen a uooi anu loo a Larl rovel aiounu rle knoL. Diae ir ovei rle knoL
on Lorl siues o rle uooi, rlen ull on Lorl enus iom Lelov so rle rovel gers
jammeu in lace. I youi uooi las rlose small Lalls ierenuing ro Le a
uooiknoL, you vill lave a ioLlem virl rle rovel sliing. Youi luggage
slouluei sria vill save rle uay, use ir insreau o a rovel.



NM - -
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1le ouus aie, rle Larlio o m
uooi vill nor Le u ro rle rask
anu you vill lave ro use youi
io o m `s ionr uooi. Lnjoy rle
u L l i c i r y. GiaL rle enus o rle
rovel anu ace rle euge o rle
uooi sranuing a oor oi so avay
iom ir. Squar uovn sliglrly,
c a ieully lang Lack on rle
rovel, youi aims sriaiglr. Be
ieauy ro iecovei i rle rovel
slis. Weai sloes so youi eer
voulu nor sli. Rov!
1le uiill is liglly veisarile.
H e ie is lov ro cusromize ir. 1le ie s i s r a n c e
may Le easily aujusreu Ly ieuisriiLuring youi
veiglr Lerveen youi eer anu youi
lanus. 1iy squarring uovn, sranuing u,
moving youi eer closei oi uirlei iom rle
uooi, lay virl ir. Suei sruus may riy rle
one aim veision o rle uooiknoL rovel io v.
Holuing Lorl enus o rle rovel in one lanu
vill also give you a gii voikour ro viire
lome aLour. A lalvay rleie orion is ro
iov virl Lorl aims vlile keeing moie
veiglr on one o rlem. 1le uooi vill squeak
iom uneven ie s s u ie. Deal virl ir.
Alrlougl rle iov coulu Le auareu ro srie s s
youi lars anu orlei ulling muscles ar
u i e ienr angles Ly leaning vay oiv a iu
(eels like a ullu) oi vay Lack (eels like an
uiiglr iov), ir is nor iecommenueu. Unless
you aie in a naruial semi-squar anu neaily
uiiglr, you voulu ur youisel inro a
iecaiious osirion in case rle rovel oi youi
eer sli. So srick virl rle Lasic io v.



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Pull iom rle Lack o youi aimirs ro assuie rlar you aie voiking youi
lars. Pause momenraiily in rle Leginning anu in rle enu o rle movemenr anu
ocus on rle rension in youi vings. 1iy ro mainrain rlar rension sreauily
r l iouglour rle ie, all rle vay unril youi elLovs aie lockeu. o silly lal-
ies, Comiaue, lock rlose elLovs!
1le osirion o youi elLovs also makes a ui e ience. Keeing rlem veiy
ligl raigers rle ieai uelrs. Ir is Lesr ro uio youi elLovs sliglrly oi youi lars.
B iearle in as you io v, Liearle our as you sriaiglren our youi aims. Ir is mosr
naruial virl rlis exeicise.
GiaL rle rovel virl an ovei gii, as rle iov io g iesses, suinare youi
lanus so rle alms aie acing u Ly rle rime rley aie Ly youi siues. Like a
kaiare uncl. 1le sers anu ies aie u ro you, as you voulu execr, I voulu
limir rle ies ro 5 anu uo moie sers. Ir`s a giear iuea ro alreinare oi sueiser
rle rovel iovs virl some soir o a uslu.
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1le ansvei ro rlis quesrion lies oursiue rle scoe o rlis Look. Ler youi
coacl oi ar leasr youi common sense Le youi guiue.

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^y uLlislei`s veLsire, uiagonuooi.com, Loasrs many excellenr airicles on
a viue iange o roics: Louyveiglr sriengrl riaining, kerrleLell riaining,
s r iengrl riaining anu oveiliring, conuirioning, racrical anu mairial airs, anu
m a irial airs anu close-quairei comLar skills. Ir`s iee ro access any o rle
a iricles, all you lave ro uo is click on Airicles anu rlen suLsciiLe ro my
nevslerrei (vlicl is also iee). ^y nevslerrei las moie ie e
riaining inoimarion rlan iomorion.


Com. ]oln Du Cane, RKC, aurloi o - las slovn
me rle vall squar, a vaiiarion o rle Louyveiglr squar oulai virl
Clinese Cli Kung iacririoneis. In auuirion ro irs lealrl Leneirs, rle uiill
vill reacl you lov ro lock youi lovei Lack in as riglr as an exeir
o v e i l i r e i. Anu ir vill loosen ir u Lig rime in rle io c e s s .
Sranu a coule o incles avay iom a vall acing ir, youi aims langing ie e
as i you aie aLour ro ueaulir. Kee youi eer aiallel anu close ro eacl orlei.
Squar as lov as you can, riy ro voik inro a ull squar. You musr sranu as
close ro rle vall as ossiLle, youi oieleau sloulu Le almosr Liusling ir.
Somerling cool vill laen in youi lovei Lack vlen youi lis aie almosr
aiallel ro rle ueck, you cannor miss ir.
Comiaues vlo aie veiy sriong: clallenge youiselves virl vall isrols.
Sranu Ly a coinei so rle knee o youi voiking leg anu youi leau aie Llockeu
Ly rle vall yer youi aiiLoine leg is iee ro go sriaiglr aiounu rle coin e i.
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Congiarularions ro Com. ^ike Buig e n e i`s son Casey vlo jusr ser rlie e
]unioi arional Weiglrliring Recoius: a 165 kg (363 lLs.) snarcl, a 200 kg
(440 lLs.) C] anu a 365 kg roral!

Comiaue, aie you laving a laiu rime squarring iock Lorrom. 1iy rlis
reclnique: rake a uee Liearl anu squar as uee as you can virlour veiglr.
Wlen you cannor go any ueeei ler our a sigl o ielie. You vill insranrly gain
ar leasr an incl ro youi iange o morion. I youi knees lave seen Lerrei rimes
make a oinr o loluing on ro a uooivay oi a ovei iack ar youi li level,
sir Lack, anu kee youi slins veirical. I youi knees aie aliiglr you may use
an exria veiglr, oi insrance a liglr k e r r l e L e l l Lelinu youi neck. 1le aLove
reclnique irs in eiecrly inro rle Suei ]oinrs io g i a m .
On oui uiscussion sire a comiaue ievealeu an evil veision o rlick Lai
ullus. Ser a rvo oi rliee incl LaiLell on ro o a ovei iack anu go oi ir!
1le acr rlar rle Lai vanrs ro ioll makes rle uiill even moie miseiaLle.


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A imeu Ioices Poveiliring Clamion Com. ]ack Reae exlains rle
comlex suLjecr o Peaking on Demanu.
Com. ]oln Dean iom rle Hong Kong Liancl o rle Pairy rells lov io c k
climLeis voik u ro a one-aim ullu.
Russian migi oveilirei anu San Iiancisco Laseu riainei Com. Dimirii
Saraev exlains Wly Russians 1iain virl KerrleLells anu ieveals a coule o
cool moves le emloys virl lis vicrims.
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1vo kerrleLell seminais vill Le lelu on ]an 11. In ^emlis, 1 Ly S.W. A . 1.
o icei Com. Devin Reynolus, RKC, D G R e y n o l u s l e g i o n c o n s u l r i n g . c o m. In
Wi n c l e s r e i, KY Ly Com. Dave Ranuoll, RKC, uianuollrelociry. c o m.
'ev Yoik Daily evs` ian a sroiy aLour Russian kerrleLells. Comiaue,
Cliisrmas is almosr leie! Ger youi lauy a k e r r l e L e l l anu Iiom Russia virl
1ougl Love: Pavel`s KerrleLell Woikour oi a Iemme Iarale anu make lei a
Lerrei voman!
Povei ro you!
Comiaue Pavel
Auvanceu Iirness Solurions, Inc.
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D o n `r comlain rlar ligl-rension riaining uoesn`r Luilu claiacrei. Ir vasn`r
meanr ro. Irs lasei-slai ocus is sriengrl.
Bur i you`ie looking oi lesson in claiacrei Luiluing, vlen you aie uone
virl youi sriengrl iacrice, go resr youi merrle virl a ev ligl-ie sers o
kerrleLell snarcles. 1lis is rle laiuesr rling I lave uone in my lie, saiu one


Recon ^aiine arei making lis acquainrance virl rle Russian kerrleLell.
1iy ir, i you rlink you aie so rougl. You vill visl you veie ueau.
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Unuei sriess, ve ie v e ir ro oui riaining. 1lis is an axiom in rle miliraiy
anu lav enoicemenr communiries. I you lave Leen iacricing rle iiglr
moves a lor, vlen youi auienalin kicks in, you vill uo rle iiglr rling on
auroilor. Oi rle viong rling, ueenuing on vlar you lave Leen iacricing.
1im Laikin, RKC, oimeily Secial
Wa i a ie Inrelligence Oicei oi rle aval
aumiial in claige o all SLAL 1eams anu
c u iienrly a lanu-ro-lanu comLar
i n s r iucroi ro sec os unirs anu civilians
(see rrgiou.com oi uerails o 1i m `s
oursranuing couises), likes ro rell a sroiy
aLour a cleanliness-oLsesseu olice iange
masrei vlo lareu laving loose Liass lying
a iounu lis sorless iiing iange. He
insisreu rlar rle oiceis ur rle senr
c a iriiuges iom rleii ievolveis inro rleii
ockers vlile rley veie iacricing. 1len
rvo cos gor killeu in a sloorour. Anu
guess vlar. 1ley veie ounu virl rleii
lanus clurcling emry slells in rleii
ockers. Hau rley uioeu rle Liass, rley coulu lave srayeu alive.
By rle same roken, ioei comLar ieloaus, i iacriceu, also 'jusr laen' in
lie-anu-uearl siruarions. I you ei o im any acrion consciously enougl rimes,
ir vill Lecome auromaric.
Likevise, ligl-rension reclniques can Le laiu viieu inro youi sinal coiu
r l iougl uiligenr iacrice. Piacrice enougl, anu youi aLs vill auromarically
riglren u vlen rley aie neeueu. 1lis iincile, along virl all rle orleis in
, las voikeu oi geneiarions o mairial airisrs.


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olice iange masrei vlo lareu laving loose Liass lying aiounu lis sorless
iiing iange. He insisreu rlar rle oiceis ur rle senr cairiiuges iom rleii
ievolveis inro rleii ockers vlile rley veie iacricing. 1len rvo cos gor
killeu in a sloorour. Anu guess vlar. 1ley veie ounu virl rleii lanus
clurcling emry slells in rleii ockers. Hau rley uioeu rle Liass, rley
coulu lave srayeu alive.
By rle same roken, ioei comLar ieloaus, i iacriceu, also jusr laen
in lie-anu-uearl siruarions. I you ei o im any acrion consciously enougl
rimes, ir vill Lecome auromaric.
Likevise, ligl-rension reclniques can Le laiu viieu inro youi sinal coiu
r l iougl uiligenr iacrice. Piacrice enougl, anu youi aLs vill auromarically
riglren u vlen rley aie neeueu. 1lis iincile, along virl all rle orleis in
, las voikeu oi geneiarions o mairial airisrs.
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S r iengrl is reclnique. Wlen someone rolu Bulgaiian veiglrliring coacl
Angel Sassov rlar lis riaining vas nor noimal, le quieu, Wlo vanrs
ro Le noimal. We cloose ro Le exriaoiu i n a iy.
1le same goes oi rle akeu Wa iiioi iogiam. 1yical Looks on srie n g r l
riaining sliug o rle issue o sriengrl reclnique Ly relling you ro emlasize
rle negarive, uon`r jeik, uon`r aicl, inlale on rle vay uovn anu exlale on
rle vay u. Wlile rlese oinreis miglr Le easy ro ie m e m L e i, olloving rlem
vill Liing you only ryicalieau maiginal ar Lesriesulrs. Using rle
m a irial airs analogy, ir`s like exlaining rle one-incl uncl reclnique Ly
saying, Puncl iom an incl avay. Goou luck!
^aximum ovei geneiarion is a science anu an air. Wirl rle excerion o
a ev ralenreu sueiarlleres, vlo jusr uo ir, rle ro ei o imeis lave
ieacleu rle ro Ly ielenrlessly loning rleii reclnique. Bencl iess voilu
clamion Geoige HalLeir saiu rlar ir rook lim 13 yeais ro unueisranu vlar
rle riices ieally uo in rle Lencl ie s s !


I you aie n `r villing ro aly rlis level o arrenrion anu arience ro youi
s r iengrl riaining, rlen leain ro Le conrenr virl Leing veak. Pick our one o
rle many sissiieu iogiams loaring aiounu oi sign u oi a muscle-
conuirioning class ar youi local lealrl sa anu ger irvlarevei rlar
means. 1ell rlem sissies lello. Povei ro you, akeu Wa ii i o i !
W --
S u ien Boguasaio v, a Sovier aimy oicei anu coacl o legenuaiy
veiglrliring clamion Yuii Vlasov, vas iomoring sriengrl riaining in rle
a imeu oices in rle lare 190s/eaily 19S0s. Ar one unir, le leaiu someone
comlain rlar rley uiu nor lave rle ioei equimenr.
I rook rvo claiis, ieminisces rle giear coacl, anu ser rlem uovn a
slouluei viurl aair virl rle Lacks acing in. 1len I sraireu uoing uis on
rle claiis` Lacks.Arei S10 uis, I uiu aLuominal voik. I lireu sriaiglr legs
ro my slouluei level, rlen loveieu rlem vlile mainraining rle L-sear. 1len
I climLeu u on a claii virl one oor anu sraireu uoing one-leggeu squars. I
sreeu o rle claii anu uiu juming goou moinings, ir is a oiv a iu Lenu
olloveu Ly a Lack Lenu anu inisleu virl a jum. Arei all rlis I sloveu
rlem a ev moie Louyveiglr exeicises.
B o g u a s a io v, a man auuicreu ro iion, vill nevei quir liring LaiLells anu
kerrleLells. Bur le is even moie lookeu on sriengrl anu vill nor serrle oi
uoing norling vlen lis Leloveu leavy meral isn`r aiounu. As rlis akeu
Wa iiioi saiu vlen le inisleu lis iesenrarion, One musr use any means in
lis uisosal anu nor vair oi manna iom leaven.
Povei ro you! Anyvleie. Anyrime. Wirl oi virlour laiu v a ie .


- - , ^asrei o
Soirs, is a oimei -
lysical riaining insriucroi anu a
narionally iankeu arllere in rle
Russian miliraiy alieu soir o
kerrleLell liring.
1ouay Pavel is a suLjecr marrei
exeir ro elire memLeis o rle
U.S. miliraiy anu lav
enoicemenr, incluuing rle
^aiine Cois anu rle Secier
Seivice. He makes lis lov
recl/ligl concer sriengrl anu
lexiLiliry iogiams availaLle ro
civilians rliougl lis seven Looks
anu numeious viueos on Haiu-
sryle.com anu lis columns in
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Pavel las Leen inreivieveu Ly C Heauline evs, rle Iox evs
Clannel, anu rle Associareu Piess anu earuieu in meuia ianging iom
ro .
Visir - anu sign u oi Pavel 1s a r s o u l i n e `s iee monrlly e-
n e v s l e r r e i, giving you lare-Lieaking nevs anu ris on lov ro sray aleau o rle
irness ack.
Visir - anu airiciare in Diagon Dooi`s
srimularing anu inoimarive I o ium. Posr youi irness
quesrions oi commenrs anu ger quick eeuLack iom Pavel 1sarsouline anu orlei
leauing irness exeir s .
Visir anu Liovse rle - secrion anu orlei ages oi
g io u n u L ieaking rleoiies anu iouucrs oi imioving youi lealrl anu vell Leing.
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You may, oi may nor, vanr ro srairle youi iienus, excire youi loveis, scaie youi enemies
anu aialyze youi neiglLois virl envy, Lur Lelieve me, ir's gonna laen vlen you easily
aLsoiL Pavel's Lie a k r l iougl sriengrl secie r s .
O couise, vlar's mosr imoiranr is lov you'ie gonna eel aLour youisel. Ger ieal! 1o s s
our youi lame iarionalizarions anu arleric excuses. Sro Lelaving like a soilr Liar aLour
youi inanrile levels o sriengrl. Sro laring youisel oi Langing youi leau againsr lony
riaining lareaus. ov you can smasl rliougl rle glass ceiling o youi ignoiance anu
Luisr inro rle liglei ieacles o maximum ei o im a n c e .
Ler's ace irir's a uelicious eeling ro Le as sriong as a anrleiconiuenr,
s u ie-o-youisel, genuinely arriacrive, a SPLCI^L, 1HL GLUIL AR1 I C L L,
sralking rle srieers virl eviuenr ovei anu naruial giace.
I uon'r caie vlo you aie oi vlar you aie, I iomise you: giaL Pavel's Povei ro rle Peole!
viueo I ^ ^ L D I A1 L LY, lug youisel inanu I ^LA, PLUG YOURSLLI Iuo vlar
ir says, anu you von'r Lelieve rle nev you.
Wlarevei youi cuiienr voikour iogiam, jusr uovnloau Pavel's
s r iengrl reclniques oi an immeuiare imiovemenr in youi
ie s u l r s .
Aclieve suei- s r iengrl virlour riaining ro muscle ailuie oi exlausrion
Knov rle secier o lacking inro youi 'muscle sorvaie' ro magniy ovei
anu muscle
Ger suei sriong virlour urring on an ounce o veiglr
Discovei vlar ir ieally rakes ro uevelo secraculai muscle rone
Discovei lov ro molu youi vlole Louy inro an o-laner iock virl only
rvo exeic i s e s
ov you can uesign a voilu class Louy in youi Lasemenrvirl $150
v o irl o Lasic veiglrs anu in rvenry minures a uay
Discovei uruiisric reclniques ro squeeze moie loiseovei our o
youi Louy-engine
Discovei lov ro maximize musculai rension anu ger riaic-sroing
musculai ueinirion
L e a in vly ir's saei ro use iee veiglrs rlan maclines
Hov ro aclieve massive muscles anu avesome sriengrli rlar's vlar you vanr
Hov ro masrei rle magic o eecrive exeicise vaiiarion
Knov lov ro gain Leyonu youi viluesr uieamsvirl less clance o injuiy
Discovei a ligl inrensiry, immeuiare giariicarion reclnique oi massive
s r iengrl gains
Discovei rle eiglr mosr eecrive Liearling laLirs oi liring veiglrs
L e a in rle secier rlar seaiares elire arlleres iom 'also-ians'
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In -- , Pavel 1sarsouline iesenrs a
m a s r e iul riearise on a sueiL olu-rime riaining rool anu rle unique
e x e icises rlar yielueu riue sriengrl anu enuuiance ro rle iu g g e u
ioneeis o rle iion game. Pioven ininirely moie eicienr rlan any
ancy mouein exeicise aaiarus, rle kerrleLell via Pavel`s
iecommenuarions is auaraLle ro numeious ligl anu lov ie
sclemes ro oei any sriengrl arllere, LouyLuiluei, mairial airisr, oi
s o irs comeriroi a sueiioi riaining iegimen. As a oim e i
I n r e inarional Geneial Secie r a iy o rle Inreinarional All-Rounu
Weiglrliring Associarion, I nor only uige all arlleres ro sruuy ^i.
1sarsouline's Look anu riy rlese vonueiul all-iounu kerrleLell
movemenrs, Lur lan ro iecommenu rlar many kerrleLell lirs again
Lecome air o oui comeririons!O

KerrleLells aie unsuiasseu as a meuium oi incieasing srie n g r l
anu exlosive ovei. 1lanks ro Pavel 1sarsouline, I lave nov
ieviirren my riaining iogiam ro incluue kerrleLell riaining, oi
arlleres o all uiscilines iom Pioessional IoorLall ro Olymic
s i i n r e i s . O -
L v e iyLouy virl an inreiesr in rle seiious marrei o Louy
iegularion ovei a lierime sloulu commir rlemselves ro Pavel`s
g e n ie o knovleuge anu lis uisrincr reclniques o viiring. Any one
o rle uozens o suggesrions you lir uon vill ay oi rle - -
l u n u ieus o rimes.O
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Borl rle Sovier Secial Ioices anu numeious
voilu-clamion Sovier Olymic arlleres useu
rle ancienr Russian KerrleLells as rleii secier
veaon oi xrieme irness. 1lanks ro rle
kerrleLell's asronisling aLiliry ro ruiLoclaige
lysical eioimance, rlese Sovier sueimen
cieameu rleii oonenrs rime-anu-rime again, virl inluman uislays o iav ovei
anu exlosive sriengrl.
ov, oimei Serznaz riainei, inreinarional irness aurloi anu narionally-iankeu
kerrleLell lirei, Pavel 1sarsouline, ueliveis rlis secier Sovier veaon inro youi ovn
lanus. You LVLR lave ro Le seconu Lesr again! Heie is rle iisr-evei comlere
kerrleLell riaining iogiamoi Wesrein slock-arrack arlleres vlo ieuse ro Le
uenieuanu vlo`u iarlei Le ueau rlan numLei rvo.
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1le Hisroiy o rle Russian KerrleLellHov anu Wly a
L o v - 1ecl Ball o Iion Became rle arional Cloice oi
S u e i- 1ecl Resulrs

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Wly Sovier science consiueis kerrleLells ro Le one o rle
Lesr rools oi all aiounu lysical uevelomenr..
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1le Reu Aimy carcles on..eveiy Russian miliraiy unir
equieu virl K-Lells..rle eiecr lysical
conuirioning oi miliraiy eisonnel..rle viral
comLinarion o sriengrl anu enuuiance.. -
ueliveis unaialleleu caiuio Leneirs..vly
eisonnel ove mucl o rleii viiy sriengrl, exlosive
a g i l i r y, anu sramina ro kerrleLells..

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Russian viesrleis uo lion`s slaie o conuirioning virl
kerrleLells.. Wly KB one aim snarcles voik Lerrei
rlan Hinuu squars..KB`s sriengrlen ie s i i a r o iy
muscles.. Loxeis aieciare nevounu aLiliry ro kee
on uncling..KB`s ieuuce slouluei injuiies..uevelo
rle aLiliry ro aLsoiL Lallisric slocks..Luilu seiious
renuons anu ligamenrs in viisrs, elLovs, sloulueis, anu
Lackvirl ovei ro marcl..vly kerrleLell uiills aie
Lerrei rlan lyomeriics as a rool oi ueveloing
o v e i . . K B `s rle rool o cloice oi iougl soir s .
-- - -
Iamous Sovier veiglrlireis srair Olymic caieeis virl
K B `s.. Olymic veiglrlireis auu KB`s oi secraculai
gains in slouluei anu li lexiLiliry.. oi ueveloing
quickness.. oveileau kerrleLell squars unmarclaLle in
iomoring li anu lovei Lack lexiLiliry oi
o v e i l i r e i s .
-O -
Wly rle is sueiioi ro rle uumLLell oi LaiLell, oi
a im anu clesr riaining..lov ro gain muscle size uoing
KB C]`s.. ieeririon one aim snarcles oi Lulking u
youi Lack, sloulueis, anu Lices.. Incoioiaring KB`s
inro uio sersoi giearei mass anu vasculaiiry.
- --
Woilu clamion aim viesrlei gives KB`s rvo rlumLs
u..vly rle kerrleLell is one o rle Lesr gii anu
o ie a im ueveloeis in exisrence..
-
1le amazing lealrl Leneirs o KB riaining.. Docroi
K i a y e v s k i y `s 20-yeai age-ieveisal.. successul
ielaLilirarion o loeless Lack injuiies virl
kerrleLells.. Valenrin Dikuliom Lioken Lack ro All
1ime Hisroiic Deaulir o 460kg, rlanks ro KB`s . . v l y
K B `s can Le liglly Leneicial oi youi joinrs.
-
O -
-
Secraculai ar loss..enlanceu meraLolism..
i n c ieaseu giovrl loimone..a iemaikaLle ueciease in
l e a ir iares..

O -
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1le many ieasons ro cloose K-Lells ovei mainsrie a m
equimenr anu merlous.. KBs suiraLle oi men anu
vomen young anu olu.. eiecr oi miliraiy, lav
e n o icemenr anu arlleric reams.. -a 'voiking
class` ansvei ro veiglrliring anu lyomeriics
iomoring slouluei anu li lexiLiliry..Lesr Ler oi
Luiluing Lesr-ar-slov muscles..liglly eecrive oi
s r iengrlening rle connecrive rissues..ixing Lau
Lacks..clea anu viirually inuesriu c r i L l e . . io m o r e s
genuine 'all-aiounu irness`sriengrl, exlosiveness,
l e x i L i l i r y, enuuiance, anu ar loss.

--

P a v e l `s ovn iee sryle iogiam..rle ro ren Russian
KerrleLell Clallenge riaining guiuelines..lov oren anu
lov long ro riain.. 1le secier key ro successul
iequenr riaining..1HL mosr eecrive rool o srie n g r l
u e v e l o m e n r . . u i iculry anu inrensiry
vaiiarion..lov ro auu anu orlei
uiills ro youi kerrleLell ie g i m e n
-
{ -
{ O1le key ro eicienr anu ainless slock
aLsoirion.. making rle clean rouglei..rle uie evil
o rle rvo K-Lells clean..seareu lang cleans, oi
goiilla rias anu sloulueis..
{ O1le one-aim snarcl1sai o kerrleLell lirs
{ --OA avoiire o rle Russian
m i l i r a iy g iear oi rle miusecrion.
{
{ -
-
{ --OHov ro auu anu maximize rension oi
g iearei ovei..One lunuieu vays ro cook rle miliraiy
iess...1le negarive iess..rle 'oveilirei`s secier veaon
oi maximal iesulrs in youi lirs..vly ro lir vlar you can`r
lir.. rle giauuareu iess.. lov ro ger moie our o a 'liglr`
veiglr.. rle rvo-kerrleLells iess..reclnique oi Luiluing
s r iengrl anu muscle mass..rle 'vairei iess` oi sriicr anu
e iecr iessing skill..
{ --
{ -OI a v o ieu Ly Russian
veiglrlireis, oi secraculai lamsriing lexiLiliry anu
li srie n g r l .
{ OAn unieal uiill oi a oveiul anu lexiLle
vaisr, Lack, anu lis.
{ --OA orenr mix o rle vinumill anu rle
m i l i r a iy iessone o rle Lesr Luilueis o rle
sloulueis anu uei Lack.
{ --OA avoiire lir o Lugene Sanuov`s a n u
1le Lvil One.. vly rle Lesr-Luilr men in lisroiy lave
Leen Lenr iesseis..leaus ro ioiciency in all orlei
lirs..lov ro simulraneously use eveiy muscle in youi
Louy.. A Biazilian ]iu ]irsu clamion`s eisonal
kerrleLell io g i a m

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P e i o iming snarcles anu orlei exlosive kerrleLell uiills
unuei varei..seuuo-isokineric iesisrance.. lov ro
make youi muscle iLeis Llasr inro acrion asrei rlan
e v e i . .
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Lacl aurlenric Russian KerrleLell is
manuacruieu exclusively Ly Diagon Dooi
PuLlicarions in riauirional veiglr sizes.
1le kerrleLells aie maue our o soliu casr
iion anu aie coareu in rle liglesr qualiry
sciarcl anu iusr iesisranr carlouic eoxy
gloss. 1lese kerrleLells aie uesigneu ro lasr
a lierimeanu Leyonu.
Secial vaining: rle -- is
an -- 1ool oi seiious
voikour ienus. Ir is nor a BaiLie roy! 1iear
youi kerrleLell liring virl rle urmosr caie,
iecision anu iesecr. Warcl Pavel`s
kerrleLell viueo many, many rimes oi
e iecr oim anu coiiecr execurion. I
ossiLle, sign u oi one o Pavel`s
ucoming KerrleLell 1iaining Boorcam/
Ceiriicarion iogiams. Lir ar youi ovn
uiscierion! We aie nor iesonsiLle oi you
Loinking youisel on rle leau, uioing ir
on youi eer oi any orlei olirically-
incoiiecr acrion. Srick ro rle Pairy line,
Comiaue!
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--, kerrleLells lave long Leen ie v e ieu as rle irness-rool o cloice oi
Olymic arlleres, elire secial oices anu mairial airisrs. 1le kerrleLell`s Lallisric
movemenr clallenges rle Louy ro aclieve an unaialleleu level o lysical
conuirioning anu oveiall srie n g r l .
Bur unril nov, rle asronisling Leneirs o rle Russian kerrleLell lave Leen
unavailaLle ro all Lur a ev vomen. KerrleLells lave mosrly Leen rle sacieu ie s e iv e
o rle male ioessional arllere, rle miliraiy anu orlei laiu c o ie ryes. 1lar`s aLour ro
clange, as Russian irness exeir anu Lesr selling aurloi PAVLL, ueliveis rle iisr-evei
kerrleLell iogiam oi vomen.
I r `s vilu, Lur vomen ieally CA lave ir all vlen rley access rle magical ovei o
Russian kerrleLells. Pavel`s uncomiomising voikours give - -
-- - -- oi all asecrs o lysical irness:
s r iengrl, seeu, enuuiance, ar-Luining, you name ir. KerrleLells uelivei any anu
e v e iyrling a voman coulu vanri sle vanrs ro Le in rle Lesr-slae-evei o lei lie.
Anu one lanuy, suei-simle roolinally availaLle in voman-iienuly sizesuoes
ir all. o Lulky, exensive maclines. o comlicareu gizmos. o rime-uevouiing riis
ro rle gym.
-- ]um liglei. Lea uir l e i.
Kick asrei. Hir laiu e i. 1liov laiu e i. Run virl
nevounu seeu. Svim virl giearei ovei. Lnuuie
l o n g e i. Wo v !
Hanule sriess virl
iiuiculous ease. Blaze rliu rasks in lal rle rime.
Rauiare coniuence. Knock 'em ueau virl youi
e n e igy anu enrlusiasm.
K -
or any moie! 1ley von`r knov vlar lir rlem.
- Ieel suei-
ielaxeu iom rle enuoilin-iusl o youi lie, uance
all niglr anu eel inei-rlan-ine rle nexr
m o ining.anu rle nexr.anu rle nexr.
Hul! 1len riy Pavel`s
arenreu Russian KerrleLell voikours. ov,
1 H A1`S arriruue!





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Sanking gialics, a kick-ass oening,
smoorl-as-silk cameia voik, Pavel ar lis
aLsolure uynamic Lesr, rvo avesome emme
arales, anu a slev o anrasric KB exeic i s e s ,
many o vlicl veie nor incluueu on rle
oiiginal Russian KerrleLell Clallenge viueo.
Ar one loui anu rvenry minures o io c k -
soliu, curring-euge inoimarion, rlis viueo is
value-Leyonu-Lelie. I clallenge any voman
v o irl lei salr nor ro Le aLle ro comlerely
r i a n s o im leisel lysically virl rlis one
r a e .
In six veeks o kerrleLell voik, I losr an
incl o my vaisr anu uioeu my leair iare
6 Lears ei minure, vlile sraying rle same
veiglr. I vas alieauy voiking our vlen I
s r a ireu using kerrleLells, so I'm nor a novice.
1 l e ie aie ev vays ro lose ar, gain muscle,
anu imiove youi caiuio irness all ar rle
same rime, I've nevei seen a Lerrei one rlan
r l i s .
O -- - -
KerrleLells aie virlour a uouLr rle mosr
e ecrive sriengrl/enuuiance conuirioning
rool our rleie. I visl I lau knovn aLour
rlem 15 yeais ago!"
O
I lave iacriceu KerrleLell riaining oi a
yeai anu a lal. I nov lave an anaromy
c l a ir Lack anu lave gorren ^UCH
s r io n g e i.
O -
-
I knov nov rlar I vill nevei valk inro a
gym again - vlo voulu. Ir is aLsolurely
amazing lov mucl inuiviuual
accomlislmenr can Le arraineu using a
kerrleLell. Simly anrasric. I voulu
iecommenu ir ro anyone ar any irness level,
in any soir .
O

Ir is rle mosr eecrive riaining rool I
lave evei useu. I lave incieaseu Lorl my
seeu anu enuuiance, virl exria ovei ro
Loor. Ir vasn'r even a iioiiry, Lur I losr
some Louyar, vlicl vas nice. Hovevei,
i n c ieaseu arlleric ei o imance vas my main
goal, anu rlis is vleie rle iogiam ie a l l y
s l i n e s .
O --
{ O


{ O
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{ O
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{ O
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I've Leen voiking our virl
veiglrs oi ovei 25 yeais, anu
--
is simly rle Lesr aioacl I've
evei ounu ro comLining sriengrl
riaining, enuuiance, anu
l e x i L i l i r y. Pavel 1sarsouline las
uone lis usual oursranuing joL o
iesenring cleai, no-nonsense ino
on rle Lesr vay ro ger inro killei
slae, virl riemenuous
c a iiyovei oi viirually any
arlleric enueavoi. 1le comanion
viueo oi rlis Look is sueiL as
vell, anu a musr oi masreiing
some o rle nuances o rle
unique kerrleLell exeicises. I lave
u iclaseu almosr all o Pavel's
excellenr voiks, anu rley lave
lireially clangeu my lie. ov,
I'm auuicreu ro kerrleLell riaining,
anu moie excireu anu enrlusiasric
aLour voiking our rlan evei.
--
is Pavel's Lesr voik yer - anu
rlar's saying a lor. I liglly
iecommenu rlis Look, anu all o
Pavel's iouucrs. I you'ie seiious
aLour exeicise anu gerring inro
rle Lesr slae o youi lie virl
suiiising ease, you vill nor Le
uisaoinreu virl rlis oi any o
Pavel's io u u c r s . O

N --
comanion Look anu
viueo aie vell-ciareu anu usei-
iienuly ie - i n r iouucrions ro rle
losr (in Ameiica) air o kerrle-Lell
liring. I am in my lare 40's anu
lave Leen lysically acrive all my
auulr lie in a iange o acriviries,
incluuing iunning anu caiuio
kickLoxing vlen rley veie
r ie n u y, as vell as Liking,
svimming, iunning, veiglrliring,
vaiious Lall soirs, erc. one o
rlose acriviries las Leen as mucl
un, oi as
iouucrive, as RKC. I liglly
iecommenu Pavel's RKC Look
anu viueo, anu kerrleLell liring in
g e n e i a l .
O -
Wo v, I lave alvays Leen a an
o Pavel's Looks. Hovevei, rlis is
lis Lesr Look yer! I lave Leen
uoing KerrleLell riaining oi rvo
monrls anu love ir. Ir is one o
rle Lesr merlous ro acquiie
uncrional sriengrl anu is ie a l l y
enjoyaLle. I can see cleaily lov ir
voulu Le Leneicial ro mair i a l
a irisrs anu sriengrl arlleres sucl
as oveilireis anu esecially
Olymic veiglrlireis.O

1lis is ossiLly one o rle
Lesr irness Looks I lave evei
ieau! I riain sriicrly virl
KerrleLells anu ir`s raken me ro
inluman levels o irness anu
s r iengrl. 1liov o rle slackles
o easy living anu Lecome a
living, Liearling clunk o
s r e e l ! O -
-
As a kaiareka, I lave ounu
rlar kerrleLell riaining las
i m ioveu my lanu seeu, oor
seeu, anu sriiking ovei, anu
las maue me rouglei ro lir anu
rouglei ro luir. 1o my
knovleuge no orlei
rye o riaining vill uo
rlar all ar once.O


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-
{ { {
Own an illustrated guide to the thirty-six most
e ffective techniques for super- f l e x i b i l i t y
How the secret of mastering your emotions can add
immediate inches to your stretch
How to wait out your tensionthe surprising key to
greater mobility and a better stretch
How to fool your reflexes into giving you all the stretch
you want
Why c o n t r a c t - relax stre t c h i n g is 267% more eff e c t i v e
than conventional relaxed stretching
How to breathe your way to greater flexibility
Using the Russian technique of F o rced Relaxation a s
your ultimate stretching weapon
How to stretch when injuredfaster, safer ways to heal
Young, old, male, femalelearn what stretches are best
for you and what stretches to avoid
Why excessive flexibility can be detrimental to athletic
performanceand how to determine your real
flexibility needs
Plateau-busting strategies for the
chronically inflexible.
"Pavel is the leading proponent of applied flexibility training at work in the
field today. His ideas are dynamic and fresh. He shows the serious-minded
fitness devotee another avenue of improvement. Real knowledge for real
people
interested in real progress."Marty Gallagher, WashingtonPost.com
columnist, World Masters Powerlifting Champion
"Pavel has great ideas on flexibility and strength exercises."Bill Superfoot
Wallace, M.Sc., World Kickboxing Champion
"Conventional stretching attempts to literally elongate your tissues, which is
dangerous and ineffective. Relax into Stretch simply teaches your muscles to
relax into a stretch. If you compare traditional training to a messy hardware
reorganization, then Relax into Stretch is an efficient software upgrade.
While stretching tissues may take years, changes in the nervous system are
immediate! Your muscles will start noticeably elongating from your first
Relax into Stretch practiceand within months you will have achieved a
level of flexibility uncommon to our species."Pavel Tsatsouline
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1. The Souped Up Toe To u c h . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 49
2. The Spine Decompression Hang . . . . . . . . . . . . . . . . . . . . . . . . . .Page 51
3. The Improved Cobra . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 54
4. The Side Bend . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 57
5. The Spine Rotation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 60
6. The Lateral Neck and Trap Stretch . . . . . . . . . . . . . . . . . . . . . . . .Page 61
7. The Headache Buster . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 62
8. The Anti-Slouch Neck Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 63
9. The Head Tu r n e r . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 64
10. The Chest Opener . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 65
11. The Overhead Reach . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 67
12. The Biceps and Shoulder Stretch . . . . . . . . . . . . . . . . . . . . . . . . .Page 68
13. The Shoulder Blade and Lat Stretch . . . . . . . . . . . . . . . . . . . . . .Page 69
14. The Upper Back Loosener . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 71
15. The Wrist Flexion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 73
16. The Wrist Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 74
17. The Good Morning Hamstring Stretch . . . . . . . . . . . . . . . . . . . .Page 75
a) standing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 75
b) seated on a chair . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 76
c) seated on the floor . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 77
18. The Kneeling Hip Flexor Stretch . . . . . . . . . . . . . . . . . . . . . . . . .Page 78
19. TheLunge Hip Flexor Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 80
20. The Karate Stance Hip Flexor Stretch . . . . . . . . . . . . . . . . . . . . .Page 82
21. The Karate Stance Groin Stretch . . . . . . . . . . . . . . . . . . . . . . . . .Page 84
22. The Seated Groin Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 86
23. The Calf Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 89
24. The Shin and Instep Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 91
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25. The Side Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 100
26. The Cossack . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 102
27. The Reverse Cossack . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 104
28. The Hip and Side Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 106
29. The Crawling Lizard . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 108
30. Hamstring Stretches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 109
31. Hip Flexor/Quad Stretches . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 11 4
32. The Lower Calf Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 11 7
33. The Front Split . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 11 8
34. The Bent Press Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 123
35. The Modified Reverse Tr i a n g l e . . . . . . . . . . . . . . . . . . . . . . . . .Page 126
36. The Roadkill Split . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 128
37. The Side Split . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 131
{ { {


Pavel is the leading proponent of
applied flexibility training at work in
the field today. His ideas are
dynamic and fresh. He shows the
serious-minded fitness devotee
another avenue of improvement.
Real knowledge for real people
interested in real progress. M a r t y
G a l l a g h e r, Washington Post.com
columnist, World Masters
Powerlifting Champion


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Possess a maximum impact training tool for the world's most effective abs, no question.
Includes detailed follow-along instructions on how to perform most of the exe rcises described
in the companion book, - Demonstrates advanced techniques for optimizing
results with the Ab Pa ve l i ze r.
As a former Soviet Union Special Fo rces conditioning coach, - - a l ready knew
a thing or two about how to create bullet-stopping abs. Since then, he has combed the world
to pry out this select group of primevally powe rful ab exe rcises-guaranteed to yield the
fastest, most effective results known to man.
{ - - --- -
{ O O- K- - - -
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{ -- - - - - - -
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{ - --O - -- -
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You knov, ir`s a ciying slame ro clear on youi aLs.


Youi aLs aie youi veiy coie, youi cenrei. Youi aLs
ueine you, man
oi voman. So
vly Leriay
rlem virl
neglecr anu less-
rlan-lonesr
caiiyings-on.
1lar`s Lau! Anu
eveiyLouy
alvays knovs!
Rarionalize all
you vanr, liue
all you vanr,
Lur veak,
laLLy aLs
scieam youi
lack o sel-
iesecr ro all
comeis. Wly live ar all, i you can`r lolu youi leau u
ligl anu ovn a lar sromacl.
Ioirunarely, you can nov come clean, ger lonesr anu
give youi aLs rle mosr clallenging, yer ievaiuing
voikour o rleii lives. Anu Lelieve me, rley vill love
you oi evei!
^ayLe you`ve Leen misleu. ^ayLe you rlink you lave
ro log our lunuieus o sirus ro ger secraculai aLs.
Ho! Soiiy, - -
- Ioiger aLour ir! You`ie jusr vasring youi
rime! You`ie jusr ooling aiounu! o vonuei you`ie
srill nor sarisieu!
o, i you ieally, ieally vanr aLs-ro-uie-oi rlen:
I1LSI1Y IS LVLRY1HIG!
Anu leie lies rle secier o v . Ir`s
all in rle exrieme, unavoiuaLle inrensiry ir rliusrs on
you. o ioom oi skulkeis oi sliikeis. o ioom ar all!
Lirlei ger virl rle iogiam oi slink Lack unuei rle
srone iom unuei vlicl you cier.
You see, 1le AL Pavelizei II`s nev sleek-'n-liglr
uesign guaianrees a eiecr sir-u Ly oicing you ro uo
ir iiglr. ov, escae oi lal-measuies aie imossiLle.
Sir uovn ar rle AL Pavelizei II anu a uivine slaL o
aLs vill Le seiveu u vlerlei you like ir oi nor. You`ll
srairle youisel in youi ovn miiioi!
1le secier ro rle AL Pavelizei II is in rle exria-acrive
iesisrance ir ioviues you. 1le cunning uevice lireially
usles u againsr youi calves (you`u almosr sveai ir
vas a ciuel, luman airnei) anu oices you ro ieciuir
youi glures anu lamsriings.
1vo vonueiul anu amazing rlings laen.
Iiisr, ir is viirually imossiLle ro uo rle ]anua siru
viong unless you srair virl a jeik. Seconu, rle
exeicise Lecomes ^UCH laiuei rlan on rle AL
Pavelizei Classic. Anu ^ucl Haiuei is Russian
oi Quickei Resulrs.
Ir is asronislingly laiu ro sir u all rle vay vlen rle
nev AL Pavelizei II is loaueu virl enougl veiglr,
10-35 ounus oi mosr comiaues. I you can uo rliee
sers o ive ies you vill alieauy lave avesome aLs.
Aie you living in an alieauy
ovei-clurreieu sace. Wanr ro convenienrly liue rle
secier o youi aLs-success iom envious neiglLois. 1le
nev AL Pavelizei II easily anu quickly olus avay in
a closer oi unuei youi Leu. Once iying eyes lave ler,
you can ur ir u again in seconus oi anorlei
lanuslake virl leavenoi lell, ueenuing on youi
eisecrive.
N -- - -
-O - -
- - M
v

-
-

Comes virl a oui age
ueraileu insriucrion guiue
on lov ro use anu ger rle
mosr our o youi AL
Pavelizei II. Incluues
rvo incieuiLle merlous
oi massively inrensiying
youi aL voikour virl
anu
.

{ { {

O
I Lelieve vill cieare a
ievolurion in eole`s livesa
ienaissance o rle siiir o iav living. Ir
coveis all asecrs o lie. virl a cleaily
ueineu uier rlar I inu ro Le as e e c r i v e
oi vomen as ir is oi men.
O
--
R a ie in Looks aLour oous, rleie is
visuom in rle ages o
...Oii knovs rle reclniques, Lur le
slovs you a ossiLilirya laroim oi
living youi lie as vell.
is a Look rlar ralks ro all o you
rle vlole eison liuuen insiue.
O -- -
-

is a mouein Renaissance man vlose lie
las Leen uiiven Ly rvo assions: air anu soirs. Homeklei`s
o imarive exeiience as a young man virl rle Isiaeli Secial
I o ices, iomreu a lierime`s inreiesr in uiers anu irness
iegimes rlar voulu orimize lis lysical anu menral
e i o im a n c e .
Arei rle aim y, Oii arrenueu rle Bezalel Acauemy o Air
anu rle HeLiev Univeisiry, vleie le sruuieu air anu
lilosoly anu ieceiveu a uegiee in Human Sciences.
A voilu-ienovneu ainrei, Lesr knovn oi lis
c o n r ioveisial olirical sariie, Oii`s voik las Leen
e a r u ieu in magazines voil uviue, incluuing
- as vell
as - v l e ie le vas a monrlly columnisr oi 1 yeais
anu Healrl Luiroi iom 199S2000. Oii las uLlisleu rvo
Looks o olirical air, K- a n u K-
.
As ounuei, Luiroi-In-Clie, anu PuLlislei o
- , a narional men`s lealrl anu irness magazine,
Oii inriouuceu lis Wa iiioi Dier ro rle uLlic in a monrlly
col umnro immeuiare acclaim iom ieaueis anu
ioessionals in rle lealrl inuusriy alike.


-O -




- M M

- M M
- --
-
-

O
K-
A ie you srill conuseu aLour vlar, lov anu
vlen ro ear. Desire rle uier Looks you lave
ieau anu rle iogiams you lave riieu, uo you
srill inu youisel lacking in eneig y, caiiy i n g
excess Louy ar, anu eeling lysically
iun-uovn. Sexually, uo you eel a slauov o
youi oimei sel.
1le ioLlem, accoiuing ro i s
rlar ve lave losr roucl virl rle naruial
visuom o oui insrincrual uiives. We lave
Lecome rle slaves o oui ovn cie a r u ie
c o m o irsscavengei/vicrims iarlei rlan
ieuaroi/vicrois. Wlen ro comes ro inoim e u -
cloice, ve lack any ieal sense o eisonal
ieeuom. 1le iesulr: ill-auviseu earing anu
liesryle laLirs rlar leave us vulneiaLle ro all
mannei o uiseasenor ro menrion oLesiry anu
suL-ai ei o im a n c e .
iesenrs a Liillianr anu
a i- ieacling solurion ro oui nuriirional voes,
Laseu on a ie r u in ro rle iimal ovei o oui
naruial insrincrs.
1le iisr sre is ro Lieak rle clains o oui
c u iienr earing laLirs. Diaving on a
comLinarion o ancienr lisroiy anu mouein
science, ioves rlar lumans
a ie ar rleii eneigeric, lysical, menral anu
assionare Lesr vlen rley unueiear uuiing
rle uay anu oveiear ar niglr. Once you
masrei rlis essenrial earing cycle, a nev lie o
exlosive vigoi anu viraliry vill Le youis oi rle
raking.
Unlike so many uieraiy guius, Oii
Homeklei las eisonally olloveu lis uier oi
ovei rvenry-ive yeais anu is a eiecr mouel o
K- successrle man is a
luman uynamo.
or jusr a uier, Lur a vlole vay o lie,
encouiages us ro seize Lack rle
l e a s u ies o Leing aliveiom rle mosr ie i n e u
ro rle vilu anu iav. is
iacrical, resreu, anu Laseu in commonsense.
Lxecr ie s u l r s !
coveis all rle Lases. As an
auueu Lonus, uiscovei uelicious Wa ii i o i
Recies, a secial Wa iiioi Woikour, anu a line
o Wa iiioi Sulemenrsuesigneu ro give you
e v e iy auvanrage in rle riansoimarion o youi
lie iom aveiage ro excerional.
-
Develoing rle Wa iiioi Insrincr oi liglei
e n e igy anu orimal ei o im a n c e .
Becoming rle lunrei, nor rle ieyro ovn rle
euge in rle game o lie.
^oving iom uier-scavengei ro uier-ie u a r o i
oi giearei lealrl anu vell Leing.

Unueisranuing rle Cycle o ^areiialism anu
Demareiialismlov ro ruin mareiial inro
e n e ig y.
Hov unueiearing can jum-srair lealing.
^asreiing rle air o conriolleu asring oi a
ligl-yielu meraLolism.

-
Wlar you can anu can`r ear uuiing rle uay
oi riue lealrl.
1le naruie anu Leneirs o conriolleu asring.
Hov ro eeu youi Liain.
Hov ro acceleiare ar loss.
Hov ro inciease giovrl loimone (GH) oi
o v e iul ar Luin i n g .
Hov ro move iom a mareiialisric
meraLolism ro an eneigeric meraLolism.
1 l iee avesome io e iries o rle Unueie a r i n g
Plase.
^aniularing youi loimones ro ie a c l
maximum meraLolic e i c i e n c y.
-
-
1le viral imoirance o iav oousanu rle
Lesr iuirs anu vegeraLles ro ear.
Lnzyme-loauing oi anri-aging.
1le essenrial uncrion o io L i o r i c s .
Wly mineials aie rle mosr imoir a n r
s u l e m e n r s .
1le Lesr viramins, anrioxiuanrs, leiLs, anu
Liain Loosreis.
1le emry-sromacl acroi oi naruial Liain
L o o s r i n g .
1le iinciles o ioei iorein urilizarion .
C iearing rle coiiecr ovei-cockrail oi
maximum viraliry anu srie n g r l .
Hov nor ro suei iom alleig i e s ,
inlammarion, varei ierenrion, gas, anu orlei
uigesrive uisoiu e i s .
Wly iorein ovueis can Le sueioousoi a
nuriirional gun ro youi leau.
1le iole o caiLolyuiares uuiing rle
U n u e iearing Plasevlar you can anu can`r
e a r .
Going iom uee-cleanse uerox ro a ar-Luin i n g
a im y - o - o n e .
-
Hov ro consume all rle oou you vanr
virlour gaining a smiugen o Louy ar.
1le Oveiearing Piinciles anu rle rliee iu l e s
o earing.
Hov ro acceleiare youi anaLolism oi rissue
ieaii anu Luiluing muscles.
1le science o conriolleu oveie a r i n g
exloiing rle auvanrages o oveie a r i n g .
Hov ro make Lingeing youi lay slave.
Wlen ir`s sae ro ear caiLs i you vanr ro uio
ar.
1le ciucial imoirance o suLrle rasrelov ro
Lear rle ciaving oi asr-oou meals.
1le goluen iules o oveiearing.rle secier ro
insrincrively earing rle iiglr amounr, anu
knoving vlen ro sro earingeveiy rime.

-
-
1le lealrl auvanrages o earing cookeu, vaim
o o u .
Hov ro make vegeraLles Lorl uelicious anu
n u r i i r i o u s .
Wly sous anu srevs aie youi oren-ignoie u
nuriirional oveiacks
1le sexual auvanrage you ger iom mear,
o u l r iy, anu isl.
Hov vegeraiians can saeguaiu againsr
ueiciency uangeis.
1le glauiaroi io r e i n r l a r `s also a orenr
a l io u i s i a c .
1le ancienranu Lesrvay ro ie a ie Lee,
isl, anu ovl.
Hov ro avoiu iorein alleig i e s .
1le riue skinny on oil anu ar use.
Discovei naruie `s naruial ar-smaslei.
Hov ro lose veiglr virl nurs anu seeus.
1le giearesr nur (anu secier cancei- k i l l e i )
Peanursrle goou, rle Lau, anu rle ugly nevs.
Knoving youi caiLsorimal ie a i a r i o n
s r i a r e g i e s .
Wlen ro ear caiLs oi orimal ar loss.
Wly vlear is rle leasr uesiiaLle giain.
Wlen ir`s sae ro inuulge in a sveer uesseir .
Hov ro eliminare yeasr inecrions.
Unueisranuing rle secier iralls o rle
glycemic inuex.
1le veiy ieal uangeis o salr ie s r i i c r i o n a n u
rle Lesr salrs ro consume.
1le mosr alleigenic oouslov ro avoiu
sensiriviries anu alleig i e s .
Wlar is nor alloveu on rle Wa ii i o i
Dier.vlar aLsolurely uoes nor voik, nevei
las, anu nevei vill.

1le rliee majoi ioLlems o sruLLoin ar.
Wlar causes sruLLoin ar.
1le six rlings you can uo nov ro avoiu
s r u L L o in ar.
L ecrive naruial sruLLoin ar Lusreis
Wly rle livei is a key oigan in rle Larrle
againsr sruLLoin ar.
1le Lesr livei ueroxiieis.
Discovei rle amazing Aiican leiL rlar`s
simulraneously an aliouisiac, a orency
veaon anu a ar Luin e i.

-- -
1le Wa iiioi Dier veisus rle eiils o ie q u e n r -
e e u i n g .
1o-selling uiers, anu lov rley uiei iom rle
Wa iiioi Dier.
1le All-Ameiican (]unk Ioou) Dier, oi
ulrimare scavengei uier.
1le Ameiican Healrl Ioou uiers.
1le ligl-caiLolyuiare, lov-ar, lov-io r e i n
u i e r s .
1le Zone (40/30/30).
1le ligl-iorein, lov- oi no-caiLolyuiares
u i e r s .
1le lolisric uiers.
--- -
Wly 135 lL. Larin vaiiiois veie aLle ro
conquei rle voilu.
1le Gieco-Roman Wa iiioi Cycleexrie m e s
o ueiivarion anu comensarion.
1le uncrional alicarions o rle Wa ii i o i
D i e r .
Hov ro live like a vaiiioi in rle rvenry-iisr
c e n r u iyanu ei o im ar youi Lesr lysically
anu menrally.
CaiLs as Liain-uel, as magniicenr srie s s -
Llockei anu anri-aging uel.
CaiLs, rle rax-iee uelanu muscle-saving,
s e c ier angel.
Wly in-slae, sueiacrive, ancienr vaii i o i s
neeueu rleii caiLs.
Recognizing youi inuiviuual caiLo-neeus.


1le Wa iiioi Dier as a vay o lierle
u i e ienr vays o cycling rle Wa iiioi Dier.
A l r e inaring Lerveen rle Symarleric anu
Paiasymarleric eivous Sysrem oi
maximum meraLolic e i c i e n c y.
Hov ro avoiu suuuen veiglr gain.
Wly enuuiance arlleres love ro sriercl rleii
g l y c o g e n .
1le uangeious myrl o ar sroiagevly any
Lulge is a Lau Lulge.
1le ieal secier o acceleiaring muscle gio v r l
virlour gaining ar.
Hov ro iaise rle Lai o eisonal ie e u o m
using rle iinciles o rle Wa iiioi Dier
moving iom sel-imoseu miseiy ro sel-
u i iecreu leasuie.
1le Aggiessive Insrincrrle osirive siue o
a g g ie s s i o n .
1le iisr anu Lesr ueense againsr iauioacrive,
e n v i ionmenral roxins.
1le Wa iiioi Dier as iisr ueense againsr
io s r a r e - ielareu io L l e m s .
aruial sulemenrs ro lel alleviare io s r a r e
e n l a igemenr ielareu symroms.

Does exeicise inluence vlen anu lov mucl
you ear.
Hov ro vean kius o sveers anu asr oou.
1le Wa iiioi Dier oi young auulrs.
Hov ro lanule social anu Lusiness meals
vlile on rle Wa iiioi Dier.
Wlar ro uo virl all rlis nev eneig y .
1le Lesr enzymes ro rakeanu vlen.


Hov ro gain ieal uncrional srie n g r l .
Hov ro Le lean 'n` mean youi vlole lie, virl
s l o ir, slai, inrense voikours.
Piioiirizing Lack anu joinr srie n g r l o i
essenrial suiv i v a l .
1le ieal acrois rlar uereimine srie n g r l .
Higl-velociry exeic i s e s o icing a ligl-yielu
a irneisli Lerveen Louy anu insrincr.
Hov ro Le rouglei rlan you evei imagineu.
1le Lesr anu mosr eicienr merlous ro Loosr
youi meraLolism anu Luin ar.
Gaining rle ovei ro enuuie anu conquei
exrenueu srie s s .
^ainraining rle kick ass minuser.
1le air o eaking youi loimones.
P ievoikour anu ie c o v e iy meals ro minimize
caraLolism, ielenisl muscles, anu acceleiare
a n a L o l i s m .
P ioei Liearling ro ieuuce aciu-sriess, muscle
arigue, sriness, anu exlausrion.
1le iime uncrion o rle aLuominals
riiggeiing maximum conriacrion.
1le Lesr vay ro voik rle oLliques.
Legsacrivaring rle joinrs anu maximizing
rle rliee acrois o srie n g r l .
Hov ro avoiu renuon injuiies.
Deau Lirslov ro Lesr acrivare rle mosr
i m o iranr comounu muscle gious anu
r e n u o n s .
^aximizing vaisr anu Lack sriengrl.
Wlen anu lov ro incoioiare ligl-velociry
e x e ic i s e s .
Clean anu Piessrle single exeic i s e - o - c l o i c e
oi an eecrive ull-Louy voikour.
1le Wa iiioi aeioLic goals anu rle Wa ii i o i
a e ioLic iinciles.
Wly you neeu ro uo aeioLics Leoie ie s i s r a n c e
r i a i n i n g .
1le rliee acrois rlar aecr aeio L i c s .
Acceleiaring rle eecr o conrio l l e u - a r i g u e
r i a i n i n g .
Hov rle Wa iiioi Woikour lels riiggei youi
Wa iiioi Insrincr.
1is oi Lesr iesulrs vlen exeicising on an
emry sromacl.
Wo m e n `s ui e ienr neeus anu ui e ie n r
i i o i i r i e s .
Builuing sriong, lean, anu uncrional legs
virlour using veiglrs.

- -
^ear DislescomLining leasuie virl
lealrl.
^ear uisles oi iaiu veiglr loss.
Lggsas ligl-iorein oi ligl-caiLolyuiare
m e a l s .
Sousas aerizeis anu as rle Lasis oi a
vlole meal.
1le giear alreinarives ro sugai-loaueu, ligl-
ar, commeicial rie a r s .
Hov ro avoiu rle sugai- iusl anu srill eel
s a r i s i e u .


-
Sex, ovei, anu insrincrssex uiive anu
orency as inuicarois o lealrl anu ovei.
Porency anu uierrle coiielarion Lerveen
uier, exeicise, anu loimonal Lalance.
Common meuicarions rlar can cause
imorencyi nor coma anu uearl.
aruial merlous ro enlance orency.
Wlicl uiers, uiugs anu lie-acrois a e c r
r e s r o s r e ione iouucrion, sex uiive anu liLiuo.
1le Wa iiioi Dier`s insrincrual living
iogiam oi imioving orency.
1le Lesr naruial aliouisiacs anu lov rley
can lel.


Hov anu vly 1le Wa iiioi Dier can voik as
vell oi vomen as men.
1le mouein consiiacy againsr vomen`s
L o u i e s .
Deroxiicarion oi iejuvenaring all Louy
r i s s u e s .
1le ovei o osirive Lingeing.
Hov 1le Wa iiioi Dier may lel virl emale
s r u L L o in ar.

{ { {



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