Unconventional Conditioning


Unconventional Conditioning

Disclaimer ..............................................2 Introduction ............................................3 The Beginning .........................................3 My Training History .....................................3 Unconventional Training .................................5 What is unconventional? ...............................5 Secret Exercises? .......................................7 Looking For it ........................................7 Kettlebell Training .....................................8 Basic Exercises .......................................9 Kettlebell Training for Grip Strength ................17 The Kettlebell Bottoms Up Press ........................18 BUP Tips .............................................20 Going for a new weight in the BUP ....................20 Hammer Training ........................................20 Sledgehammer Drills ..................................21 Sandbag Training .......................................22 DIY Sandbag ..........................................22 Mace/ Macebell Training ................................25 Odd Object Lifting .....................................26 Training with odd objects ............................27 Grip Training ..........................................29 Grippers .............................................29 Pinching .............................................29 Fat Handled Bars & Dumbbells .........................30 Simple Pinch Device (and lever) ......................31 Basic Grip Training Routine ..........................32 Hot Exercises – If You Could Only Do 3 Exercises .......34 1. Heavy Kettlebell Snatch .........................34 2. The Bear Complex ................................34 3. Plate pinch and clean ...........................35 Putting Everything Together ............................35 Rough Cutting a Plan ...................................35 Sets and Reps ..........................................37 Wave Training ........................................38 Top Sets .............................................39 Specialisation Training ................................40 Thinking Unconventional ................................41 DIY Strength Gear ......................................42 Resources ..............................................43 My Records .............................................45


– Unfortunately these things must be covered, but before we start please

note that many of the exercises and programs in this ebook can be and are inherently dangerous in nature and are for reference only. I take no responsibility whatsoever for any injury or physical problem that may arise from performing any of the exercises and programs in this ebook. If in doubt please consult a physician for a full medical check before commencing any physical training program.


Unconventional Conditioning

All rights reserved, no part of this ebook may be reproduced or published without consent from myself Robert Russell

Note: All the images of youtube videos in this ebook are linked to youtube, providing you are connected to the internet they will open in your chosen browser when clicked.

Hi, my name is Rob Russell, some of you may know me as EWANMETHANE on youtube! I have written this book to get down ‘on paper’ so to speak some of the training methods and devices I use now and have used over the last 20 or so years I have been training, to build strength and fitness. I hope you’ll find this interesting, informative and will give you some ideas for your own training.

The Beginning
Physical strength and fitness have excited me since about as early as I can remember. My earliest memories of testing my strength, was lifting an old cart axle above my head when I was probably about 6 yrs old mimicking Olympic lifting I had probably seen on the TV. Another time was back when bags of cement weighed 50kg, I managed to get one to about knee height in an old shed at my Granddad’s yard when I was 8 or 9 and remember vividly what it felt like and how much I enjoyed the challenge. Still now I’ve constantly got my eye out for ‘unconventional objects’ that look like they may be a challenge to lift.

My Training History
At age 12 I got a York barbell set (the plastic coated type) and had many a weight lifting competition with friends in my bedroom. At age 14 I took up Track and Field (amongst other activities I did through school such as basketball, cricket and football) and felt totally at home with my chosen events – Shot Putt and Discus. Much training took part at home in my parents garden, throwing the shot. I created many big holes and destroyed plenty of things in their garden (I even put a window through when I attempted rotational shot putt for the very first time).


Unconventional Conditioning

Age 15 I joined my first club – Scarborough Harriers Athletics Club. I had some success in my first few comps and got the bug for athletics. I had one discus and spent hour upon hour throwing it in a field down the lane where I lived, during the summertime. Some great fitness was developed running after that discus along with a determination to succeed. Age 16 I took up more serious weightlifting and running to develop my throwing abilities when I went to Technical College in Scarborough to study Engineering. I also gave up my beloved football to prevent any niggling injuries from hampering my progression. Age 18 I went to Sheffield Hallam University and started training very seriously in shot putt and discus. My strength and fitness reached whole new levels following an Eastern Bloc Training Program. This saw me progress to #1 UK Under 20’s discus thrower and get myself Ranked as #7 On the UK All-Time list with 52.14m (2kg), I also broke the 28 Yr old Yorkshire Discus Record with 55.00m (1.75kg) which still stands today (18 yrs on). Age 18-21 I had varying levels of success in Track and Field competing for Great Britain and gaining 7 Vests Age 22 I was at what was to be my peak in athletics when I had a car crash on 7/4/97 shattering my right femur into 3 pieces. I ended up on crutches for 7 months and my fitness was totally crushed. I did return to athletics the following year never to reach any of the distances I had previously thrown, however I came quite close on many occasions and still compete every summer for my local club Scarborough AC. My car crash brought to my attention many other forms of training that got me back to a good level of fitness, I took up Indoor Rowing and did huge amounts of running and later on was introduced to the kettlebell by Pat Hodgson who made me my first ‘kettlebell like’ training device, I bought a real kettlebell shortly after(2004). It weighed in at around 17kg but was like nothing else I’d ever used. I was hooked!!


This is standard training in my opinion. I have used this blog for many purposes. running and throwing implements to get fit and strong. spending hours and hours reading books back in the olden days when they were like ‘Rocking Horse Shit’ to get hold of. I trained to throw far and got strong on the way! 5 . I also got a huge thirst for gaining knowledge ‘online’ (I have always been a fanatic for training information. one of them has been to record my training and evolve a growing repertoire of ‘Feats of Strength’ of which I have done many. but you clung to and read a thousand times) and started my very first blog Kettlebell Training for Sport. In my past Strength and fitness were just a by-product of my training to better my throwing personal bests. I’ll leave it up to you to decide if you think they are impressive or not (there is a list at the end of this book) and I’ll continue to challenge myself in as many ways as I possibly can.Unconventional Conditioning The Kettle Handle – My First Taste of Unconventional As well as discovering kettlebells. Unconventional Training What is unconventional? Unconventional training to me is physical training that is out of the norm! I spent years barbell lifting.

you must try them out for yourself and make up your own mind. Although I have preferences over certain types of training. I may want to lift a fat handled dumbbell off the floor or shoulder a sandbag 100 times or snatch a kettlebell for 250 reps in 10 minutes. Now I train to push whatever it is I decide I want to do next. but this is what makes me tick! Variety is key in Unconventional Conditioning. What muscles am I working? Is it getting my heart going? Am I training more than one muscle? Is there any worth in it? Is there any danger in this for me? What will it help me do? The message here is ‘Don’t just take someone’s elses word for it find out for yourself’ Whole industries have been built on myths because some folks are just too dumb to think! 6 . There is nothing like being diverse. they are training to get fitter. drop weight and look better. so I plan to provide you with a wealth of exercises and some ideas for putting together your own training program to test yourself and improve whatever it is you decide to do challenge yourself with next. it is ‘Unconventional’ to be fit and strong at the same time. An example of a compound movement would be the sandbag clean and press. I prefer full body movements rather than hitting a single muscle. Think about it and every other movement you have done or do now. even just for recreation. Full body movements are called ‘Compound Exercises’ (using more than one muscle group). get into thinking about how certain types of training may affect you and how much value there is in them. Don’t just follow the next trend.Unconventional Conditioning Many folks are not training to become better in a measureable way. An example of a movement that is not a compound exercise is the concentration curl. Some.

which is all about body awareness and power of the mind. I’ve looked for ways to improve my kettlebell snatch test (as an example) only to deduce that actually doing kettlebell snatch will get me to where I want to be.Unconventional Conditioning Secret Exercises? How many times have you searched the internet for ‘The Secret’? Let me tell you that the secret is ‘THERE IS NO SECRET’ it’s worth repeating…. Before we start though I will say that I am not a great technician or a scientist of training so will not delve too deep into intricacies of a movement (although I may attempt it on my favourite lift). but just to get a good idea of what’s going 7 . Although some movements do carry over a certain extent to other movements and also if you have a low level of fitness. There is no secret! Only hard work and training specific to your goals will get you arriving at the destination you want to be at. But as a general rule if you want to be better at something you must do it and do it regularly. I like to watch. This is why I tend to video myself a lot during training (not spending hours on analysis like I might have done with my throwing technique. As Dan John says ‘If it’s worth doing. going running will possibly mean you get better at cycling. I like to think I could probably do something pretty much straight away after seeing it first time. would you? If this seems like I’m going back to primary school with you then I do apologise. but some folks still believe the moon is made of cream cheese! With that cleared up. lets get into some of the ‘nitty gritty’ – training exercises. Looking For it I’ve done it and I bet you have too. then try and get in my mind how something will feel before I do it. do it every day’ You wouldn’t go and do loads of running if you wanted to be better at rowing.

then forget it! You are more likely to fail in your quest if you set your sights too high too soon. then you need to build the steps to that goal. Try the exercises with whatever weight kettlebell you have to hand. no detailed explanations are needed. Here are the exercises. All images are linked to a youtube video (basically watch and try). When I first set out kettlebell training and could do only 1 rep with a 24kg kettlebell on the bottoms up press. If you are here to challenge yourself then keep it that way. Kettlebell Training As I have previously spoke about my ‘unconventional training’ being initiated with kettlebells. Don’t forget though that us humans have the ability to ‘surprise’ ourselves and you may find yourself in a place that you never expected this time next year or in 6 months time etc. Still here then? A quick word on ‘goal setting’. just think of all the transitions and experiences you’ll go through before you arrive at your destination. This also serves as a good reference for logging your performance over a period of time) If you have no co-ordination whatsoever or any idea what a barbell or dumbbell is then you’d better tootle off and go and try something like an audition for X-Factor. Write down what your goal is and all the steps you are going to take to get there and make sure the steps are small. your goals should be specific to yourself – not someone elses! If you’ve thought things through and you have the belief that your goal is possible. Even if it takes a year to get there. If your goal is unrealistic then forget it and set a target that is possible. If you want something tomorrow. I would have laughed if you told me that some years later I would stack one 32kg kettlebell on top of another and press it! So just remember to be realistic but reach for the skies at the same time. in manageable chunks. 8 . with some info along with each one. it seems like it would be a good place to start.Unconventional Conditioning on.

Unconventional Conditioning Basic Exercises Kettlebell Swing The kettlebell swing is quite possibly the basis of all kettlebell training and the exercise most learn first. It easy to do wrong and it’s easy to do right. but there’s no reason not to use it by itself. Check out this article about kettlebell swings the hardstyle way on my blog. high. I use swings to warm up with almost every session. slow. there are many variations of this exercise – girevoy style. here I clean an 85kg kettlebell belonging to Laine Snook. 9 . I also like very heavy swings (80kg) to develop explosive power! Kettlebell Clean I prefer heavy kettlebell cleans to light cleans for reps. hardstyle. I have used cleans for reps (100’s) to train grip endurance. low. Usually the kettlebell clean is followed by a press. fast.

such as clean and press. The push press is my favourite and is a real power builder. I love repetition snatching and also put down my pressing power to heavy kettlebell snatches. both are good. Kettlebell Clean and Push Press (+variants) There are lots of versions of this exercise. clean and jerk (using double kettlebells) the list is endless. You can make this easier or harder by using the same side for reps or alternating sides. Nothing seems to keep my shoulders healthy like a properly executed kettlebell snatch.Unconventional Conditioning Kettlebell Snatch In my opinion the snatch is the #1 Kettlebell Exercise! Going for reps or weight. 10 .

leverage and pressing power right through the back.Unconventional Conditioning Kettlebell BUP(Bottoms Up Press) The BUP. 11 . shoulders and legs. you must start the pull with the lower bell just as the top one hits your shoulder. Would be great exercise for fighters and a proper fitness booster. my favourite exercise! The BUP teaches all round control develops wrist strength. Gorilla Cleans This is a real killer exercise which takes some real intent to get going properly. what can I say. For technique see the BUP Technique section. 1 minute on any weight would be good.

Kettlebell Open Hand Snatch 12 .Unconventional Conditioning Kettlebell Clean to Open hand Catch and press A great exercise for eye and hand co-ordination which also opens the hand up which will develop balance and hand strength.

I developed this method to make it more difficult. Catching an inverted kettlebell and flipping it is great for hand eye co-ordination. you must really get in the groove on this movement.Unconventional Conditioning Kettlebell Bottoms up Snatch This is a way of making the regular snatch more fun and challenging. Too much rotation at the top will send the kettlebell flying backwards. Start light and work up through the weights. Kettlebell Swing Catch & Press to Bottoms up and Tower of Terror After I first discovered John Brookfield’s Tower of Terror and managed a single rep with the 48kg. 13 .

This movement will teach great balance and control. Learning to twist the kettlebell handles between the legs on the swing phase takes some practice. lateral. I practiced for quite a few months before I got the double on the 40kg bells. backwards. all are good and help a great deal co-ordination and hand development.Unconventional Conditioning Kettlebell Flips Here I demonstrate a variety of kettlebell flips. forwards. Double Kettlebell Flip The double kettlebell flip was probably the first kettlebell feat I ever did. 14 . but isn’t half as difficult as the flip. vertical.

Unconventional Conditioning Double Kettlebell Snatch On this video I go from outside the legs which I find easier than the inside. 15 . You may need to practice a double swing first. This movement will develop some serious power especially in the hips and lower back. Stacked Kettlebell BUP The stacked BUP is a totally different beast to the BUP as you first must set the bells on top of each other (getting them there in the first place isn’t too easy) and then fight with them falling off if you lean to much with them in the press phase. I recommend practicing the set up for a while before going into a full stacked BUP. practice both.

but can get a BUP at the end of the combo).Unconventional Conditioning Kettlebell Press Combo The kettlebell press combo is something I use if I’m on a BUP cycle. Resistance Snatches As with all new on a resistance kettlebell back leaning forward movements make sure you go light at first snatch and ensure you keep the non-active slightly as a regular snatch has you more so. 16 . I also like to throw in a Hook Press before the BUP at the end to make it even more difficult. I like it because it effectively pre-loads the body before the BUP at the end make it harder (I tend to do this on a near max lift where I can’t hit 3 single BUP’s.

Be very careful with these exercises. Train somewhere where the ground is soft if possible or at least where there is no-one to injure. Some of the exercises are linked below and some are from other athletes videos.see video) Use oven gloves Use gloves to make handle slippery 17 . Bottoms Up Snatch GS Kettlebell Snatch Kettlebell Flips Heavy Kettlebell Cleans Tower of Terror BUP (Bottoms Up Press) Stacked BUP Bigmac BUP Open handed Press Double Fingered Swings Single Fingered Swings 2 Kettlebells in one hand swings KB Pinch (small kettlebells) Double Kettlebell Farmers Walk KB Vertical Twists Reverse KB Curl KB Wrist Wiper Hammer Curl Finger Curls (Rolls) Towel Swings Towel Press Towel High Pulls Thick Handle Swings and Snatches (use carpet around handle .Unconventional Conditioning Kettlebell Training for Grip Strength Here’s a video I put together of some of the exercises I use for developing grip strength with kettlebells. All are great for strengthening the hand and forearm area in some way or other. some are dangerous in that you can lose the kettlebell out of your hand at any time.

When you don’t commit to gripping too hard you can get under the bell in a better position before going for the press. Here are my thoughts on the BUP and the technique I use. I love a challenge. Place your hand towards the front end of the handle (I find this most comfortable). Set up: set the kettlebell about a foot in front of your toes with the handle striking a line directly through your body (you may need it a little further away if you’re attempting a max lift). Aim to pull the kettlebell to your shoulder and land with your lower arm completely vertical. Any movement outside landing in this position will mean you somehow need to recover the lift. hips and core tight.Unconventional Conditioning The Kettlebell Bottoms Up Press I have been BUPing for quite a few years now and loved every session doing it. 18 . Don’t begin the upwards pull until the bell has swung back as far as it can and is beginning to return to it’s starting position (this is most relevant if you are going for a max single as it seems to make the lift flow more than fighting against the weight). Create tension in your arm by pulling back slightly on the handle before you initiate the back swing. described in as much details as possible. The shortest movement possible will always be the best! A little note on gripping the kettlebell – I like to loosely grip the kettlebell on the upswing as I find gripping it too tight means you have the bell in the wrong position when you’ve cleaned it. When you feel the weight coming back up. with hardly any space between you thumb and shoulder. I see many people leaning back on a BUP and then trying to press it away from themselves (which also results from holding the kettlebell in the wrong position). pull upwards and begin turning the kettlebell over. Keeping your glutes. Keep the bell as close as possible to your body to minimize energy wastage. swing the kettlebell between your legs.

I prefer my arm to be out wide to balance my body. this too may put unnecessary stress on your back). DON’T GIVE UP! Even if the movement is only minimal just keep the pressure on. This will differ for everyone. but make sure it’s coming through your legs. lean back on the press (only lean backwards slightly. shoulders. with some real guts the weight will go up! 19 . triceps and wrist (in that order). back.Unconventional Conditioning This way you get the option for your hand to be slightly tilted for the press rather than having the back of your hand in line with your vertical elbow (for me a much better position to press from). Begin the press by pushing hard into the ground with your feet and engaging your lats. Use your opposite side to brace against. my only advice is to keep pressing. but I like to take a short step backwards with the same hand that I am pressing with. The Press: once you’ve got the kettlebell landed in the right position. you need to get your feet sorted out into a place where you can gain most leverage. I find this way I can really grind the kettlebell and get maximum advantage from the lats rather than a straight hand to forearm which for me tends to mean more tricep involvement. If you’re on a max lift.

The list is endless. I have done 1000’s upon 1000’s of hammer strikes. it is in effect just like a kettlebell snatch but rather than just letting the weight drop between your 20 . Check out the video for the technique. holding a kettlebell in the BUP position (non-pressing hand) whilst BUP’ing. My favourite exercise is snatch style sledgehammer striking (the style I have used and will be using in my sledgehammer challenge). your mind is your only obstacle! Hammer Training Sledgehammer training is a great compliment to the kettlebell. pronated and neutral grips.Unconventional Conditioning BUP Tips: To work up to a max BUP I use the following format to get my body into the right gear using the actual weight I’m going to attempt (assuming I am already warmed up) (2-5 reps on both sides) Swings Cleans Clean and Push Press Snatch Flips Bottoms Up Clean Bottoms Up Press (MAX) Going for a new weight in the BUP In training I will use bottoms up cleans for a while until I become accustomed to the weight and also use heavy kettlebell cleans to prime my body and nervous system. double BUP Cleans. sloshpipe attached to the kettlebell. Hamburger Press (stacked bells with weight discs between). holds for time. I have also used other methods to train the BUP and make it harder. such as double BUP’s. stacked pressing. There are many ways to train and swing a hammer.

sometimes for warming up and also for training with s an extension of my hammer workouts. Sledgehammer Drills In this video I perform a version of the snatch style sledgehammer strike followed by a lighter full swing.Unconventional Conditioning legs you drive the hammer down into the tyre (almost like double the amount of work than a snatch but with 2 hands). golf swings. Due to the weight of my heaviest hammer (25kg) I also use it to squat and press. where I do not strike a tyre but mimic the snatch movement (especially good when you don’t have a tyre handy). I also like to throw some swings in. 21 . Both styles provide a great workout by themselves. There are other good movements that can be done with the sledgehammer like half swings. with the hammer moving out and away from the body.

you can do this by filling and old duffle bag. endurance and strength. One hand Sandbag Swing 22 . With some thought and energy the sandbag can replace certain kettlebell exercises and can also be mashed up with kettlebell training to make awesome combo’s. bags around 50kg for shouldering for reps to train endurance and 20kg bags for swinging. Even if you don’t have a kettlebell or dumbbell to hand. DIY Sandbag Making your own sandbag is pretty simple stuff. I’ve used sandbags over 100kg to mimic atlas stones for strongman training. Ideally you should be able to adjust the weight. using and empty building sandbag. The following sandbag exercises are some of the best (in my opinion) that’ll give you the most benefit and a great workout. follow this link to see one being made.Unconventional Conditioning Sandbag Training Sandbag training is quite probably the cheapest (equipment training wise) yet most underrated form of exercise. My favourite sandbag type is that using an old punchbag (I found mine discarded in a skip). there’s no excuse for not being able to train and put together a sandbag for a few quid. small bags under 10kg for training grip. so some kind of opening in the bag that can be easily shut would be best. Over the years I’ve done various forms of sandbag training and found many ways to train grip. some tarp that is taped around to secure it or an old tyre inner tube sandbag is a good idea.

Ideally it would be distance as it’s visible and if you’re training alone checking your watch may be a little harder than you think. Sandbag Carry real battle and reps. unless you’re using some form of timer. the sandbag will train your grip extra hard and also depending on the weight used limit the amount of power you can apply. give it a big bear hug love and set off on your quest for distance. If you’re using a DIY sandbag. Simply pick your desired weighted bag. Sandbag Shouldering 23 . unless you’ve attached some kind of handle. Sandbag Clean and Press The sandbag clean and press can be a completely fry you after a couple of is loose in your bag you’ll find you stabilizing and core energy to fight and over your head.Unconventional Conditioning Simply fill your bag to a manageable level and sub in for the kettlebell swing. If the weight use much more to get the bag up There’s nothing like carrying something for time or for that matter distance.

Sandbag Grabbing for Grip 24 . Set the bag on the floor.Unconventional Conditioning Sandbag shouldering is another gruesome exercise that will certainly build your stamina and posterior chain. throw back down to the floor and repeat until you can’t go no more. You can also make this more difficult and challenging by only using one hand for the pick up. You could make this a great combo by performing a squat followed by shouldering the bag and also alternating sides. grab with two hands and pull up with some serious intent onto your shoulder. Sandbag Squat Not much of an explanation required here. shoulder the sandbag and then squat.

check it out here Jedd Johnson covered the making of a mace in his excellent Homemade Strength DVD 25 .Unconventional Conditioning You can use either sand or alternatively iron shot in a bag for this one. So that covers some basic exercises for sandbag training that’ll get you on your way to new strength and fitness. small people and any other form of resistance for that matter – if you can hold on to it you can do a TGU). The sky really is the limit and there is no limit to the amount of exercises you can do with a sandbag. I’ve also made one using an old cut down barbell. Sandbag Turkish Get Up (TGU) The Turkish get up will teach all round body control and is very well suited to the sandbag (can also be done with dumbbells. kettlebells. in particular the trunk muscles. Mace/ Macebell Training Another favourite of mine for conditioning the upper body. I would recommend looking up Josh Henkin from Ultimate Sandbag training or his Sandbag Fitness Blog for more exercises. I made my first mace from some old tubing with weights attached using collars before I actually bought the real thing. Use single hand high pulls to get the weight moving and then release the bag. I’m not the best person to follow for TGU technique but there are different styles that you can use. Beware though that there is a possibility of over stretching your thumb with this exercise. here is a blog post where Dave Whitley covers the technique very well using kettlebells (same principles apply to sandbags). lift your hand and quickly grab the bag with some serious force and repeat for reps. It’s a great all-round hand strengthener. triceps and shoulders along with being a great conditioning tool is macebell swinging. The mace is easy to make if you’ve the right materials lying around. barbells.

Unconventional Conditioning The mace itself looks like something so medieval it’s untrue. I love eyeing up odd objects to try and challenge myself with. My exercises of preference are 360’s and 10 to 2’s. Odd Object Lifting This ebook wouldn’t be complete without covering odd object lifting. Odd object lifting has been around for years. 26 . Exercises on the video are: 360’s 10 to 2’s Hammer Swings Curl and Press Pendulum Swings Digging There are many others you could do if you put to use your imagination. as I really love long sets and high reps. A fine example of an odd object is a stone. just putting the exercises from the video together for a combo or doing 360’s and 10 to 2’s for time will provide an awesome unconventional workout. the epitome of unconventional conditioning. Check out the short video I’ve put together with the basic exercises being covered. the stone could be small (ideal for training the grip) or quite large which would be ideal for loading. I’ve done loads of odd object lifting in my time and in a round about way one of the reasons I got into training in the first place. bear hugging and carrying or pressing. ever since people starting training.

Almost anything has the potential to be an object that could be trained with. such as atlas stones. there are only a certain amount of exercises you could possibly do. Odd Objects: Stones and Rocks Sandbags Kegs and barrels Tyres Buckets (filled with rocks or sand – the big gorilla type) Logs Engine blocks or pieces of broken machinery Bales of straw Wooden beams Builders bags Rope The list is endless. small rocks. Exercises: Over head lifting Dragging Pulling Swinging Gripping Throwing Running Squatting Shouldering This isn’t rocket science.Unconventional Conditioning I still have quite a few in my gym that I use. so you can go off on your own and get odd object lifting. barrels. however there is no limit to how many different combos you could put 27 . kegs and of course the previously discussed sand bag training. Training with odd objects Without going into too much depth here I would like to give you some ideas for what odd objects are and what the basic exercises would be with them to help broaden your mind (if you need it). but I hope this has given you an idea of a few of the things that could be used for odd object lifting. To open your mind. before doing any odd object training have a think about the following exercises and how (and if) you could apply them.

Unconventional Conditioning together with all the odd objects there are and the types of exercises you could do. Odd Object Lifting Videos Dishwasher press – a fine example of odd object lifting Sandbag Loading Barrel Training 28 . Go and try some out.

I have also competed in my first competitions this year (2011). You can fill kegs with sand which make them excellent for loading and clean and press. period! Pinching Pinch gripping is one of my favourite grip exercises and is easy to perform with limited equipment. I will recommend to you the best gripper out on the market which is adjustable and will suit your gripper needs forever – David Horne’s Vulcan Gripper. Empty kegs are also a great training object and perfect for high repetition swings. the large barrel in this video is part filled with water and something I enjoy ‘bear hugging’ and walking with. Grippers Firstly when many folks think of grip training they automatically think of torsion grippers. Grip Training Over the last few years. Pinching 29 . Here I will cover a few of the basics that can be done without too much equipment. There are many elements to grip strength and there is not just one exercise that will train them all. The gripper trains your crushing strength and basic hand strength.Unconventional Conditioning Barrels and kegs are true odd objects. There are loads of different brands on the market most of which are not adjustable. grip strength has become a big part of my training. There is nothing better.

I would consider anything 2 inches in diameter and above to be ‘FAT’. a good target to aim for is 2x20kg plates pinch gripped together. I have various pieces of metal that I have collected which I use for pinching so keep your eye out for such objects. they can turn out to be quite expensive but if you manage to get hold of them they are awesome for training with. On the cheaper side. I have dumbbells sleeves upto nearly 4 inches thick. a smooth well picked stone that has been in a river could be a good alternative at zero cost. setting off slowly and finding your strengths and weaknesses is key. If you damage your thumb it will be the end of pinch gripping for quite some time. an injury caused by pinching could take months to heal properly so really take your time to work up to wider and heavier weights (I learnt this from experience. stone slabs and blobs. medium and narrow for all-round strength. I train wide. thumb injuries are not nice).Unconventional Conditioning trains the thumb primarily along with the fingers and can be done at varying different widths depending on what you are training for. Fat Handled Bars & Dumbbells Fat grip bars and dumbbells are another of my favourites and are great for all round hand strengthening. The quickest way to get pinching is to put some metal weight plates together with the smooth side facing out. Same goes 30 . One thing to be very careful of when pinching is going too wide too soon. As with all grip training. Other objects that are good for pinching are metal blocks. Blobs are the ends that have been cut off York dumbbells.

static holds. Another fine way to train wide is to make a hole through a nice solid piece of plastic drainage pipe (just make sure the wall thickness is enough to take some weight) and then attach a hook or chain so it can be loaded. For training there are endless exercises you can use. I commonly wrap strips of carpet around my kettlebell handles to work the grip hard when doing swings and snatches. as it can be a strain on your thumbs.Unconventional Conditioning for fat handled bars. snatches. there are some great ideas for training the hands there which can also be applied to dumbbells and other training implements. a sleeve will make it like a Rolling Thunder handle) or wind rope and tape around a dumbbell to make it as thick as you want. if you haven’t done so already check out the kettlebell training for grip strength video earlier in this book. you can do the same with dumbbells and barbells too. farmers walk. Simple Pinch Device (and lever) Here is a simple pinch lever that I made from a few blocks of wood. curls. deadlifts………. cleans. pinching and fat dumbbells are only a few exercises that a great for grip strength. If you don’t have access to any thick grip bars then you can always put plastic sleeves over the end of your barbell for performing deadlifts (or just use the end of an Olympic barbell. 31 .. use your head and work some thick grip work in. thumbless grip. this is great for practicing single hand pinching and also great for training the forearms (as are plate curls using a weight disc) Gripping.

training for a single feat of strength or event and general grip training. followed by Baby Inch Dumbbell Cleans. My general grip training will often involve a medley of grip movements. then knocked down a notch alternating between hands until I’m on the lowest level going for as many reps as possible which usually results in a great pump and my hands and forearms full of lactic acid. For someone with limited or hardly any training gear at all I would recommend 2-3 sets of 10 reps on 2-3 of the following exercises: Sandbag grabs (see previous video) Plate Curl (great for strengthening the fingers as well as the forearms) Stone Pinches (you can also use a paving slab or similar for this) Reverse Curls (using a dumbbell or barbell) Finger Curls or Wrist Curls (using an Olympic bar wedged into the corner of the floor) Heavy Dumbbell Holds for time My grip training is usually split into 2 areas. As an example I would complete my main workout and then work on the Baby Inch Dumbbell for reps (deadlift). 32 . the grip should be trained 2-3 times per week. followed by trying to deadlift 2 fat dumbbells together or a blob and a dumbbell together. If I am training for a grip event I will practice the lifts alongside any strength and fitness training I am doing at the time and sometimes do specific sessions on just grip (usually close to the competition). When training for general strength and fitness I finish off almost every session with some grip work. Ideally. I also like to work light for high reps right at the end of a workout. this often takes the form of Vulcan Gripper set high for as many reps as possible.Unconventional Conditioning Basic Grip Training Routine Although grip strength gets training indirectly by ‘Unconventional Conditioning’ I believe it should be trained separately also as a weak grip is commonly the missing link in an athletes all round strength. I will also use my Titans Telegraph Key for high reps to train the thumbs very last thing on my workout. I like to keep things simple yet fun and interesting.

he’s done almost everything from Strongman to Speedball and everything in between. I bought one for £1 at a hardware shop. I have only covered a minute amount of what can be done with grip training. he is a great ambassador for this up and coming sport and has brought the world together with his annual ‘World’s Strongest Hands Competition’! I believe this 3 leg Worldwide competition will grow and grow. You will learn a lot from this guy so listen up! Jedd Johnson – Jedd has done it all. year on year. On top of this Adam is becoming one of the top grip strength athletes in the world. Sled Dragging and numerous grip products. Jedd runs quite a few sites and has also created the superb Homemade Strength DVD’s 1 and 2(DIY Grip Strength Equipment). which comes a very close second to the TTK and is a lot easier to transport. 33 . you don’t need expensive dumbbells and the like to do this type of training. Not only that. Remember. If you are interested (and I think you should be) in finding out more then I would recommend the following websites to extend your knowledge base and learn from the best: David Horne – David has been training for years and has developed his own grip strength products (the best in fact. he has a superb range of top products I would recommend all of them to you). he’s set world records in many events and has a wealth of knowledge in the World of Grip.Unconventional Conditioning If you have no access to such a piece of equipment I would recommend getting yourself a ‘Pony Clamp’ or something similar. snowballing and gathering many more like minded people to think and train in this excellent sport! Adam T Glass – Adam has released some great instructional DVD’s alongside running a superb blog that you will find not only ‘inspirational’ but also packed with excellent information that many other folks would be trying to charge you for. Again Jedd has released some top notch DVD’s from Atlas Stone Training to Forearm training for Baseball. he has performed some amazing feats of strength and his passion for life and grip sport is very addictive. David is willing to help all who are interested. homemade equipment does the job and introduces you to the style of training before you commit and go buy the ‘real thing’.

It’s no magic exercise but is one I have had lots of fun with and a hell of a lot of benefit from and needs to be given respect. If you don’t know already the Bear Complex involves cleaning a barbell to your chest. thanks to Jedd. back squatting it. I will present to you my favourite ‘Hot Exercises’. I couldn’t even tear 20 cards nevermind a full deck. Heavy snatch to me is something you can do around 10-20 reps with. exercises I believe give me the most benefit. So there you have it. Heavy Kettlebell Snatch – I have found great benefit with this exercise and found a big correlation between it and pressing power.Unconventional Conditioning I’ve been following Jedd for years now and started to really take notice of Jedd when I got his Card Tearing Ebook. push press behind neck and then return the bar to your chest and then the floor and that’s 1 rep. 1. all-round explosive power. I hope some of this has inspired you to develop yourself and take your grip strength to another dimension! Hot Exercises – If You Could Only Do 3 Exercises To finish off this section. fitness. dropping the bar on your shoulders. front squatting it. The Bear Complex – this is a bit of a cheat exercise as it’s 5 exercises in 1 and something I’ve been playing around with of late. My long term goal is 10 reps @ 100kg 34 . You can imagine how much you’ll be blowing after a set of 10 even with a light weight.important) I went from taking over 1 min to tear a full deck to somewhere around 10 secs. core strength and shoulder health. push pressing it overhead. I think I’ve gone well below 10 secs on some occasions. What excites me about grip strength competition is that right now there appears to be no limits to the direction it is taking! By discovering and trying new things you enter a new era of self discovery and challenge. 2. I learnt the basics from Adam and took it a step further when I read Jedd’s ebook. Initially. the truth about the guys who have inspired me in the World of Grip Strength. But with some coaching and a lot of perseverance (v.

I started out training in May 2011 (So I knew how many weeks I would be training)– I did an initial workout hitting the tyre for 10 reps per min for 10 min. The first session was tough as I hadn’t done much aerobic activity for quite a while. Plate pinch and clean – to finish of my ultimate exercises (these are mine) for good hand strength and power I would work on the plate pinch and clean. As I previously spoke about plate pinching. nowadays I am not one for following detailed training programs (I did that for years and find the rigidity to stick to rep for rep programs quite boring). Check out an example of it here Putting Everything Together Personally. this is just an extension of that involving explosive power to clean the plates up to your chest. don’t set your aims so high that they’re unachievable. Although there is a large amount of stress placed on the thumbs and wrist. At the time of writing this I am training for a sledgehammer challenge with a 25kg Hammer aiming to break 1000 tyre strikes in 1 hour. how many times per week I need to train and have a baseline set for weights I need to be lifting etc. make sure you have lots of time to achieve it with plenty of mini-goals on the way. I am however up for setting clear goals and having a good idea how I will get from A to B. A rough cut program is probably what you would call it! Firstly. so this was to be my base level. On completion of this session I decided I would do 3 sessions per week on the hammer and my goal rep rate would be 17-18 strikes/min for the challenge (to achieve 1000 reps in 1 hr). for me this exercise would cover quite a few bases in the hand strength department. 35 .Unconventional Conditioning 3. if your aims and expectations are big ones. Rough Cutting a Plan As an example how I created a basic plan for the event I am doing: I am doing the hammer event in October 2011.

I could apply this method to my hammer training challenge at the start because I set off at quite a low level of fitness (for me). but it is a really good way to monitor your training which you can also use to keep an actual record of the dates you trained and exactly what you did. I felt adding heavier hammers on some sessions and doing tests for longer periods of time would be beneficial too.Unconventional Conditioning I had roughly 5 months to train (give or take a few weeks for holidays etc). once I got to 20 rep/min I would start lengthening my training sessions and do each session twice so I would do 11 min @ 20/min for 2 sessions and so on. I decided to do 10 min training sessions initially and increase my rep rate by 1 rep per min per week and work over my target range to 20 reps per min. Below is an example of how I set up my training sessions using a spreadsheet. Sledgehammer WK1 WK 2 WK3 WK4 WK5 WK6 WK7 WK8 WK9 WK10 WK11 WK12 WK13 And so on…………………. 36 . Once I was over rep rate. so I found that this program worked well. until things started to slow down with my progression which is when I needed to change things up (adding different sessions etc). Rate/reps Session 1 10 11 12 13 14 15 16 17 18 19 20 20 20 Duration Mins 10 10 10 10 10 10 10 10 10 10 10 11 12 Rate/reps Session 2 10 11 12 13 14 15 16 17 18 19 20 20 20 Duration Mins 10 10 10 10 10 10 10 10 10 10 10 11 13 Rate/reps Session 3 10 11 12 13 14 15 16 17 18 19 20 20 20 Duration Mins 10 10 10 10 10 10 10 10 10 10 10 12 13 You must be careful with linear training programs like this. In my actual sheet I have done totals and left extra columns to add comments etc This isn’t rocket science.

I sometimes even go up and down a ladder or even start at 10 and go to 15 or 20 and back down to 10. The ‘lifting an Ox every day from being a calf plan’ doesn’t work. My favourite for kettlebell training is the ladder! Set off at one rep each side (when using single arms) followed by two each side followed by three etc etc.Unconventional Conditioning Don’t get stuck in the ‘add one kilogram on a day style program until you can lift 300’. On these days I believe that it is probably better to do something rather than nothing. 1-10 = 55 reps (each side = 110 reps) 1-10-1 = 100 reps (you can easily rack up some volume doing ladders!) I love to use ladders when I set off doing a session and I’m feeling quite tired. after all when the day has passed you cannot get it back! I work many different rep and set structures into my training and have probably done just about all of them and will explain a few of them in just a moment. all of them completely useless unless you train with passion and commitment. you have limits and the great fun about training is finding ways to get around them and push through plateaus. If my mind is wavering over whether I should actually train or not I try to force myself to do the first few sets of a ladder. Sets and Reps There are an unlimited amount of set and rep structures available to you. Two people could do the exact same program and come out with two completely different results! The one who is most passionate and clever will come out on top! There are times when you may feel like you are going through the motions because you are tired or having a bad day. it looks good written down but has some serious problems relating to it when the Ox gets to be about 3 months old or there abouts when it’s bodyweight has surpassed the human ability to gain strength quickly enough ☺. It’s more daunting to be faced with sets of 10 of something rather than a set of 1 followed by a set of 2 and so on! 37 .

Another format for rep schemes worth looking at is the Wave Loading Principle. your training session will be lead by you and you only! Read up some more about it here. By performing some simple self testing and listening to how your body responds. many kettlebell athletes do this and there is no reason not to. your body will always adapt to the training methods you throw at yourself so it is sensible to always be changing your program style. But nothing works better than intelligent training. This can be applied over an exercise in 1 training session or could be over several training sessions: Using Barbell Clean as an example Wave 1 Set 1 = 8 reps @ 70kg 38 . go and find out what works best for you! You can also train for time. You don’t have to train all of them at once. This method of physical training lets your body decide when and what you will do in any given training session (providing you have an idea what you are trying to achieve). Wave Training There are many ways to train to get stronger. it works especially well with high rep training (such as kettlebell snatch) One of the most interesting training methods of recent times is the Gym Movement protocol brought to mine and a lot of other folks attention by Adam Glass. as many things will work depending on where you are in your training.Unconventional Conditioning I won’t bang on about amazing set and rep combos that will blow your training out of the water. volume and frequency. Training can be increased through intensity. but remember you need to be smart with your training because just doing more and more everyday will get you no where fast apart from injured and disillusioned There is so much to read up on sets and reps.

This is just an example to give you an idea what wave training can look like. Top Sets Years ago I got some really good gains in the weights room training ‘Top Sets’ and had a lot of fun doing it too.Unconventional Conditioning Set 2 = 6 reps @ 80kg Set 3 = 4 reps @ 90kg Wave 2 Set 1 = 8 reps @ 75kg Set 2 = 6 reps @ 85kg Set 3 = 4 reps @ 95kg Wave Training Applied to Training Sessions over a period of time Week 1 Session 1: 50% of Max Target Session 2: 55% of Max Target Session 3: 60% of Max Target Week 2 Session 1: 55% of Max Target Session 2: 60% of Max Target Session 3: 65% of Max Target Week 3 Session 1: 60% of Max Target Session 2: 65% of Max Target Session 3: 70% of Max Target Test max and repeat same protocol for another Wave Starting at Week 2 percentages. obviously there are endless ways to train. Over the length of 6 sets (as an example) build up to a maximum effort lift on the last set (this could be at whatever percentage of your max you happen to be training at the time) 39 .

I am also a big fan of training twice per day when ‘closing in on a target’. the build up in weight could be swapped for a build up in reps per set) Specialisation Training If I am training for something very specific I will try to train it every day or as many days per week that I can (when training something every day you must make sure the volume is not totally mental – it must set off low) .5 kg (All out last set) As you can see.e. which would just burn you out completely after a while. I used this type of training when I was training to lift the Dinnie Stones. I feel that this gives great physical benefit but also. followed by the reps becoming more intense building up to a max effort final set.5kg 5 reps @ 117. I packed on a lot of meat! You could apply it to all forms of training in some way or other (if you have a fixed weight i. a kettlebell. bigger platform to progress from.Unconventional Conditioning Example: Bench Press Set Set Set Set Set Set 1 2 3 4 5 6 – – – – – – 10 reps @ 90kg 8 reps @ 100kg 6 reps @ 105kg 5 reps @ 110kg 5 reps @ 112. the first few sets acted as a warm up. I’m interested in ‘bringing up my base level’ which gives you a better. When I have been chasing new Kettlebell BUP personal bests I would spend at least 20 mins per day (working days) practicing cleans and partials just to get used to the weight. At the time when I was using this method. the mental benefits of knowing how hard you’ve worked really helps too. When I’m talking of twice per day training I don’t mean to be lifting maximal weights or training flat out. I set up a trap bar in my cellar and every time I went through I would get stood in it and do a rep (I had somewhere around 175kg on it – which wasn’t 40 .

Unconventional Conditioning too heavy for me). but how often do you ever think about new ways of lifting to add variety. I’ve used this a lot in training for new grip events where it’s not just about ‘brute force’ but where there is a lot of skill involved. Have a think about all the training implements you have in your possession and the exercises that you do. There are only so many ways to do something. Thinking Unconventional To finish off training types and formats I want to cover a method for opening up your mind to thinking up different ways to train. Now think about the following things: Can you hold the implement in a different way? On the end. I’ve learnt through years of training to know when things hurt or I get tweaks it’s either time for a lay off or at least time to give a specific muscle group a rest and move onto something different. bands or other resistance to it to make it more difficult. although it is amazing how much the human body can take. Can the exercise or implement be done as a combo? 41 . can it be moved laterally. upside down……. Specialisation training is also a great one for learning new techniques. then you can be sure you’ll end up exhausted or injured. it’s amazing how much volume you can build up by doing this type of training.. in a way that will challenge your grip. The key is to not over train! If you’ve spent enough time training and reading your body. extra plates. If you don’t listen to your body at all (there are times when competition schedules etc mean you have to override this). vertically can it be swung…… Can you attach bands. you should know when enough is enough and when you’re ready for a break. Can your implement be used in a different plane.

so a few years ago I started a blog called DIY Strength Gear so I could post all the tutorials.Unconventional Conditioning DIY Strength Gear Not everyone has spare cash to spend on training gear. all in one place. As a brief introduction to making your own equipment I have listed some links to what I think make an essential DIY Gym. enjoy! DIY Kettlebell DIY Farmers Walk Bars DIY Bulgarian Bag DIY Grip Equipment DIY Sandbag DIY Squat Rack DIY Macebell DIY TRX (suspension trainer) DIY Prowler Sled DIY Throwing Weight DIY Powerwheel DIY Equipment Resource List 42 . videos and articles related to making homemade strength gear I could find. I’m sure you’ll find something here that will be useful for your training. So far I have racked up quite a selection of great posts.

Homemade Gym Stuff – HMGS is run by my brother in law Pat Hodgson. David has a grand range of superb grip equipment (be careful when entering his shop. hand balancing and legendary fitness. There aren’t many things that Logan can’t do and hasn’t written a book about. Pat has had some great ideas for DIY training equipment and really thinks outside the box with a lot of the things he does and manages to get you stretching your mind too! Garage Gym Online – Chris Beardsley runs the Garage Gym online and regularly updates this superb blog with his own training exploits and constantly provides a wealth of ‘worth reading’ training information that will extend your knowledge of Strength and Fitness. A very motivational guy! Legendary Strength – this top website is run by Logan Christopher. 43 . Adam T Glass – the ‘Road Less Traveled’ website is run by Adam T Glass. I believe Josh Hanagarne said he preferred it to the links he’d collected in his Google Reader. Logan’s Kettlebell Snatch Domination DVD is superb. Jedd constantly updates with his grip exploits and posts many excellent tutorials on Strongman. He’s well known for kettlebell juggling. it seems to have the ability to make you want to spend lots of money) and has created a brilliant online community where like minded people gather to swap information and discuss grip sport. both of which can be found using the link provided. nice compliment! David Horne – runs the World of Grip Shop and The World of Grip forum. Chris also does many top book reviews and a weekly Link Post. Adam trains primarily as grip athlete but is very strong in many other unconventional training disciplines.Unconventional Conditioning Resources Here is a selection of websites that I use for information which you may find interesting. Diesel Crew – Jedd Johnson and Smitty run the Diesel Crew website. which is most interesting. grip and general strength and fitness training along with many weekly challenges to keep you motivated. old time feats of strength. kettlebells being one of them. among them many tutorials and articles and lots of inspiration to give you new training ideas.

Ben has closed over 100 different COC#3’s and performed many World Class grip feats. Straight To The Bar – STTB is run by Scott Bird and has been around quite a bit longer than most sites and also has a real depth of information from Powerlifting to Grip Training. Shoggoth Basement – Shoggoth basement is updated by Jason Steeves from Canada with his training information. Stepf has also done many Marathon Kettlebell competitions. Scot’s STTB archives are a real wealth of knowledge not to be missed. that strips strength and fitness training back to the basics. More recently Bud has lost over 100 lb of fat using huge sets of kettlebell swings and other brutal methods. There are many great book reviews and instructional articles on his blog well worth reading! Chaos and Pain – Not one for the faint hearted! There are many awesome no BS articles on here. 44 .Unconventional Conditioning Worlds Strongest Librarian – Josh Hanagarne moved quickly up the ranks of ‘Awesome websites’ a couple of years ago and has a wealth of knowledge of unconventional training methods as well as an extremely entertaining ‘funny side’ which gets passed through his blog posts very well! Josh also runs StrengthRules another great website with all sorts of strength training goodness with something for every one. but some people may be offended by the language and some of the images used in them! Personally I love the wit and no-nonsense style. Very interesting! Dogman Kettlebell . Strongerman – Bud Jeffries is at the heart of Strongerman.Stepf Dogman runs this blog and keeps it updated with sledgehammer and kettlebell training exploits.Ben Edwards is an Elite Steel Bender and grip fanatic. he uses this blog to publish his strength training shenanigans. Strength Basics – Peter Dell’Orto runs the superb Strength-Basics blog. crazy stuff! Goal Orientated Training Blog . Jason is a seasoned grip athlete and also is very much into fabricating his own training gear.com. I have followed Bud for quite some years and read quite a few of his books and found them very interesting (Twisted Conditioning and how to Squat 900lbs are brilliant books packed with info). It is what is says on the can! A great place.

76m Shot Putt 16.6 min 7. Follow me on Facebook or DIYstrengthgear on Facebook and Twitter My Records I have trained in many ways over the years. If you can be this fit and look this good in your 50’s your on the right track! Also. hopefully this will give you a good idea of some of the things I’ve done.5 secs 10000m – 34 min 20 secs 100.Unconventional Conditioning Marks Daily Apple – is run by Mark Sisson a ‘fifty something’ Primal Blogger. which are always a great source of motivation. if you are not involved in Facebook and Twitter there are big Strength and Fitness communities developing online. explosive power and strength you name it it’s all good stuff. I love to mix and mash things up .03m 30m Sprint from Standing 3.77m Hammer 47. Discus 53.000m – 7 hr 1 min 3 secs (that hurt!) Bench Press 190kg Deadlift 290kg Squat 250kg 45 . He’s also the author of the ‘Primal Blueprint’ and is a great source for health and fitness related information and a great provider of fat loss information.50m Javelin 44m 56lb WOB 13 feet 56lb WFD 37 feet 28lb WFD 70 feet Braemar Stone 33 ½ feet 22lb Hammer 115 feet High Jump 1.endurance.68 secs 10k road race 45min 38 secs Concept2 Indoor Rowing 2000m .70m Standing Long Jump 3.

7 kg Rear Weaver stick lift I personally hope that you have enjoyed this short ebook and it has given you some motivation in one way or another – GOOD LUCK with your training! And don’t forget – ‘YOU WONT BE REMEMBERED FOR THE THINGS YOU’VE NEVER DONE!’ 46 . left and right hands) Griptopz Stub 19.49kg Wide Pinched 5” 25.4 kg (56lb weight) Deadlifted Dinnie Stones Continental Clean and Push Press 67kg Inch Dumbbell Baby Inch (53kg) dumbbell Snatch Baby Inch (53kg) dumbbell hold for time – 43 secs 6.75 kg Single hand Pinch Vulcan V2 (dipped black spring L15.47kg Griptopz Hub 24.64kg Griptopz Half Penny 17.252 reps (10 min/24kg kettlebell) 105 kg 2 Hands Pinch 46.Unconventional Conditioning Front Squat 210kg Power Clean 150kg Hang Power Snatch 105kg x 6 reps Continental Clean and Push Press 155kg 8 reps clean and press in 1 min with 69kg Inch Dumbbell (2 hands clean) 190kg One arm deadlift (hook grip) Loaded 160kg Atlas Stone on to keg 80kg Kettlebell Flip 80kg Kettlebell Clean and Push Press 64kg Kettlebell BUP 64kg Stacked BUP 90kg Kettlebell Clean Secret Service Snatch Test .

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