Collar Swing Skyscraper

How to do swing NO. 1

Easy method to do but it isn't exactly the same as the picture so watch out you
don't do
it incorrectly.
Stand upright with feet slightly apart while having arms by your sides
Start by rotating one arm anticlockwise (backwards) like a windmill
When you got the first arm under control start swinging your other arm in the same
direction but alternating the rotations between arms
Do this with normal pace and build up the reps to 200-400 if you can handle it
Now when I talk about alternating rotations I mean that when your right arm swings
up
your left arm swings down

How to do swing NO. 2

Swing NO. 2 is very identical to Swing NO. 1
but this time the rotations are not alternated.
Direction is still the same.
Arms on the picture on the right are rotating
forwards but they should rotate backwards!
For reps it will be the same as Swing NO. 1
which will be built up to 200-400

Breathing

Technique 1
Exhale fully
Inhale for 20%
Exhale fully
Repeat this atleast for an minute
You should be feeling 'air hunger' using this
method.
Technique 2
Exhale slowly and hold that breath.
Use index finger and thumb to plug nose
Inhale when you feel a significant urge to
breathe.
Breathe normal for 10 seconds.
Repeat multiple times

Tension vs Compression

Tension = Growth
Compression = Anti-growth
Tension = Osteoblast
Compression = Osteoclast

Compression
-Compression crucial to eliminate because it shortens
bone
-How to limit compression:
Stop lifting weights, stretch, fix posture
Tension
-Tension is the key to bone remodeling for
height growth.
-How to get tension on bones:
Limit compression (listed in last slide), use
excercises from this course, play sports,
correct posture and correct breathing.

Massai Jumps

Jump like you are on a trampoline or pogostick.

Don't let your heels touch the ground when landing.
Feel minimal activation in your leg muscles when performing this, except for your
glutes.
Jump high, but still effortlessly

Microfractures

Microfacturing for height has multiple steps to it te get optimal gains

Creating the microfactures
Apply forces that counter gravity
Let microfactures heal in this positions
Having the optimal environment for gains
e.g jumping , sprinting

Nutrition

W H AT YO U R DI E T S H O U L D L O O K L I K E

You should eat lots and lots of animal foods, preferably raw and unheated/unfrozen,
having a high animal protein intake is
CRUCIAL for height growth.
Eat less vegetables and grains then normal.
Eat local, seasonal, organic wholefoods. You shouldn't be eating Banana's coming
from Costa Rica if you live in Germany and
it is winter, foods have to fit your biology.
Eat foods with as less ingerdients as possible.
Eat nutrient dense, most nutrients are from animal foods.

Raising Seat Cycling

Seat height
Saddle height should almost be
the same as the length of your
leg.
So that when you sit on the
cycle with legs fully stretched
you should almost be unable to
touch the pedals with the
arches or heels of your feet.