Archive for July, 2007

Fat Burning Secrets Revealed

Auto Date Monday, July 30th, 2007

The King’s Court Newsletter
Volume 1 Issue 14

SPECIAL EDITION ISSUE
Newsflash, There IS a diet pill that you can take to lose weight, cut fat, and get slim.

 

*** SPECIAL EDITION *** 

Secrets of Weight Loss, Open Sesame! (The Fat Burning Abilities of Sesamin)

Have you ever noticed that when you first start a new diet, the pounds seem to literally just start melting away? But soon, you start to notice that as time passes, the results start petering out.

You’re not alone – this is a built in mechanism of the body’s energy processing system. And unless you can find a way to interrupt or alter this process, you’ll constantly find yourself facing this same dismal plateau in your pound shedding process.

 Here’s why it happens…

Your body likes to get “comfortable” – it’s not a big fan of change. Despite your best intentions, your body is stubbornly stuck on functioning at a specific amount of body fat, which is known as your “set point”.

Once you start melting the fat away, your body starts cutting down the concentration of your fat-burning enzymes, and starts cranking up the enzymes that encourage fat storage. Enzyme shifts like this can be as big of a problem as hormonal and other chemical changes. In this case, it’s your fat-burning capabilities that get caught in the cross-fire.

If you want to accelerate weight loss, you’ve got to interrupt this natural inclination to start warehousing your fat stores.

There are two primary ways to confront this issue. First, you could opt for a weight loss supplement that boosts the release of fatty acids in the hopes that your body will burn them as a fuel source. However, there’s no sense in cranking out more fatty acids if there’s no way for your body to oxidize (burn) them.

The other option is to control the actual enzyme activity in such a way that it prompts fat oxidation, instead of ushering in a mad grab to store the flab.

If you can unlock this potential, the pounds will start shedding – but more will happen as well.

 Believe it or not, the secret is as simple as a seed…

Sesame Seed Secrets
 
 Sesame seeds contain what’s known as a lignan that’s called sesamin. It has a special ability that’s worth your attention – especially if you’re trying to lose weight.

 Not only does sesamin promote fat oxidation, it also increases your body’s capacity to do it while at the same time whittling away at your fat stores.

 The secret of sesamin is its relationship with a special receptor known as Peroxisome Proliferation Activator Receptor Alpha (PPARalpha). It binds to, and then activates, the PPARalpha, and it can be found naturally in your:

• Muscles
• Your liver
• Your kidneys and
• Your heart.

 It’s assignment is to regulate your lipid (fat) metabolism – with a focus on the genes involved in fatty acid beta-oxidation and something known as lypogenesis.

The Mystery at the Molecular Level

 Sesamin works at the molecular level by increasing fat oxidation in your mitochondria (your cellular powerhouses) and the peroxisomes – the majority of this going on in your skeletal muscles and your liver. It does this by upping the instance of the specific enzymes needed for the fat burning mode to kick in:

• CPT – a rate-limiting enzyme in the burning (beta-oxidation) of fatty acids, and is found in the outer membrane of the mitochondria, where it binds to and escorts the fatty acids inside. More CPT means more fat-burning can occur.
• UCP – these are “uncoupling proteins” and they decrease the energy efficiency of your mitochondria. Think of it like a car – the less efficient the engine is, the more fuel is needed to make it from Point A to Point B. In your powerhouse, it means more calories are needed to perform every day tasks. This phenomenon known as “calorie wasting”, and it’s a key component to high-impact weight loss.

 By increasing these key enzymes, sesamin increases both the speed and the total capacity with which cells are able to burn fat.

 In the meantime, sesamin is also going to work at burning fat on the hormonal level as well. It does this by influencing leptin levels and has been shown in documented studies to actually restore insulin sensitivity in overweight lab rodents.

 This could prove beneficial not only for those who are overweight, but diabetics as well. Behind the scenes, sesamin works to regulate your leptin and insulin levels, keeping them at an ideal balance.

Emptying the Reserves…

 The influence of sesamin isn’t just felt in fat oxidation, but fat storage as well. It’s known as lipogenesis, and sesamin decreases fat storage by limiting the number of lipogenic enzymes present in your liver.

 It works by decreasing:
• Sterol regulatory element binding protein-1 (SREBP-1)
• Acetyl-CoA carboxylase and
• The fatty acid “synthase”

 Sesamin also plays an important role in ketogenesis. After fatty acid oxidation reaches a critical mass where the liver can’t use the fatty acids for fuel, ketogenesis kicks in. All of the extra acetyl-CoA gets transformed into ketones, which increase in your liver and in your bloodstream.

 Guess what organ relies heavily on ketones? Your brain!

 And guess when they’re critically needed? During low-card/high-protein diets. Usually, you’d get what you need from glucose. But when glucose is limited, ketones are the next fuel source it turns to.

 More importantly, getting a ketone boost helps spare you from your protein getting devoured and keeps you from melting muscle instead of fat.

How Many Seeds Do You Need?

 Unfortunately, sesame seeds and sesame oil just don’t have enough sesamin to get the job done. You’ll have to invest in a high-quality supplement to get the levels you need. However, when you take a look at just a few of the other benefits you can take advantage of; you’ll likely agree that sesamin supplements are a worthwhile investment. Here are just a few to ponder as you head off…

• It’s a powerful antioxidant and helps the recycling of Vitamin E
• It helps increase good (HDL) and lower bad (LDL) cholesterol levels
• Sesamin helps you to lower your blood pressure
• It can offer protection against alcohol for your liver
• It can help improve overall liver and kidney health and function
• Sesamin has no stimulant properties, and
• It can serve as an anti-inflammatory much like Ibuprofen.

 I’m hardly going out on a limb when I say it’s worth a little attention!

=============
Closing
=============

Remember, there is no pill that works without you working. In order for you do get in some great shape, there’s nothing like combining sound science and supplementation with sweat adn hard work.  If you want to make a huge change in your body like many others, I strongly recommend that you get your hands on The BodyWeight Workout, that you can knock out in under 30 minutes a day and also knock some of the fat off your frame.

Take care.

Rhadi Ferguson a.k.a. “The Strength and Conditioning King”

P.S. Get your free ebooks here  –> http://www.thekingofstrengthandconditioning.com

Rhodiola Rosea: Is The Current Craze Proof or Propaganda

Auto Date Friday, July 13th, 2007

—————————————
The Strength and Conditioning King:
Rhadi Ferguson, M.A.T., CSCS
—————————————

The King’s Court Vol 1 Issue 13
=============
In This Issue
=============

- Note from The Strength and Conditioning King

- Feature Article: Rhodiola Rosea: Is The Current Craze Proof or Propaganda

- Ask The Strength and Conditioning King: “My name is Bill and I train/compete in  BJJ, Last June 29th I was sparring with my instructor, we got into a clinch where he went for a take down and I blocked the throw with my right leg and hip, this left him open for a right cross or uppercut, which I foolishly chose the uppercut and the impact from the strike lifted our weight slightly so my rt knee folded backwards. (ouch) I’ve never suffered any kind of light ,muscle tear in my life. I’ve always had abnormal joint and muscle strength for my size 165 lbs. At the time I had no ins. so I tried R&R and rehab the injury myself. I thought the knee was good so I fought at NAGA in Chicago Aug. But during the semi-final round my knee popped and I thought it came out. I lost on points. But after I got home I realized the knee felt better with a larger range of motion. While taking it easy on my knee the first time my chiropractor suggested keeping rolling this time to rehab the knee.

I got stacked pulling off an armbar and out muscled my opponent (who was about 30 lbs heavier) and extended then muscled his arm back down to my chest for the tap. The next day my right arm felt real weak and would pinch when I pulled resistance towards my chest or rotated my hand/arm to the right as in opening a door knob. The strength depleted daily. Last month I finally got MRI’s on my shoulder, elbow and knee. the elbow was O.K. The knee said possible ACL tear and the shoulder showed “tendonitis” which I’ve heard is what they tell you when they don’t know!

They never took one of my bi-cep and that’s what I thought it was from the getgo. The knee doesn’t hurt but it doesn’t feel real stable, I can jump/plyo’s but going for takedowns it has popped again against a white belt! So got any helpful idea’s, exercises, or suggestions? I know you’re not a doctor but at this point knowing you’ve dealt with / competed with these types of injuries in the past and the doc’s in my area aren’t helping. Sorry my message is so long, looking to hear from you soon!”

- Bill Keeling 

- What’s New With The Strength and Conditioning King: LOTS of big things in store for the month of July tele-seminars, coaching, websites, and information about some of The Strength and Conditioning King’s new products coming soon!

Please add “thestrengthking@aweber.com” to your whitelist or address
book in your e-mail program, so that you have no trouble receiving
future issues.
********************
Note from The Strength
and Conditioning King
********************

Welcome Members of the Kingdom!

Welcome to Your New Ezine called The King’s Court

You are now privy to the Rolls Royce of Strength and Conditioning
and coaching information. I wanted to create a brand new way to
deliver clear and concise information in a readily accessible fashion.

I want you to be able to grab each and every issue and put it in a
folder and for your folder to have a TREMENDOUS amount of
value because of the content.

In this weekly ezine, you will be able to store and put away many
golden nuggets about training, coaching, strength and conditioning,
injury management, prehab and rehab practices, and different
philosophical approaches to training.

You will also be able to submit your questions and weekly
testimonials and I will work at knocking them down each
and every week in the The King’s Court Ezine.

You will notice that……….
The key here is to provide NO absolutes, but to provide
possible solutions and thought provocative discussion.
Please feel free to stop by my blog http://www.thestrengthandconditioningking.com
To post and to provide input.

I’m sure you will enjoy being a member of The King’s
Court.

Your humble servant,

Rhadi Ferguson (aka The Strength and Conditioning King)
info@rhadi.com

—————————–

When you train as long and as hard as I drive my athletes to go, there’s a fairly reasonable fear that at some point (maybe sooner, maybe later) something’s going to give – either in your mind or in your body.

 Hell, I’ve been there before myself. But the quest (or in my case, what some people dub obsession) for success doesn’t leave room for second best. When I was faced with the choice of succumbing to the pain and pressure or packing up and calling it quits – there wasn’t really a choice at all. I pressed on – to hell with the consequences. And all across the planet, other athletes in search of pro performance have made the same decision. It was a no-brainer – Quitting ISN’T an option!

 Believe me, it’s no coincidence that more and more sports figures are popping up hot for steroids and other illegal performance enhancing procedures. But who’s REALLY willing to pay the price for cheating?

• Barred from future competitions…
• Smeared in the newspapers and tabloids…
• Finally gaining that prime time news coverage you’d always wanted, but for all the wrong reasons…
• The stares and whispers in your hometown grocery stores or churches…

 It’s never worth it!

 Fortunately for us, in the background, scientists and researches are on the quest for the “Holy Grail” of sports medicine: an all-natural, low-risk, high-performance supplement that can fight fatigue, accelerate training recovery, and stimulate muscle energy and muscle protein synthesis – with the added bonus of boosting anabolic activity.

 With hundreds of clinical human and animal trails in some stage of activity, a small Arctic plant native to Northern Europe and Asia is showing promise and attracting quite a bit of attention.

 It’s known as Rhodiola Rosea or “Golden Root”, and references to this elixir of wonders dates back as far as 2,000 B.C. Greece. It’s being examined for a host of purported benefits, ranging from the treatment of mental disorders to its use as an alternative to the much-SPAMMED Viagra and Cialis pushers out there. But, while those possibilities are certainly interesting, I don’t want to distract you from the #1 reason Rhodiola Rosea deserves attention from coaches and competitors alike: the physical and training-related benefits this Oriental tonic has to offer.

• Rhodiola Rosea has proven time and again (in more than 100 different studies) to enhance muscle energy stamina in times of peak physical stress.
• Not only has Rhodiola Rosea been shown to speed up muscle recovery time, but cardiovascular recovery time as well.
• It unleashes anabolic activity that’s pharmacologically worth greater attention.
• In one experiment, Rhodiola subjects responded with an increased working capacity (both measured AND perceived) that ranged from 80-90%.
• Results from the same study indicated that Rhodiola “guinea pigs” also experienced less fatigue.
• Rhodiola has been shown to increase work capacity, minimize fatigue and rev up your general mental AND physical states.
• In various other trials and studies, human subjects have shown improvements in SEVERAL areas, including:
• Robust pulse and arterial pressure.
• Boosted muscle strength
• Improved hand endurance when confronted with static tension.
• Marked improvements in coordination

As you can only imagine, with the possibility of being lauded as the next “wonder drug” among the general fitness community at large, test results and reports are JEALOUSLY guarded. Most of the existing standardized testing has taken place in Russia and Scandinavian countries, and – for the most part – no one is sharing information. Lips are tightly sealed.

While the jury will probably be out for some time here in the good ole US of A, Europe and Asia don’t seem to need much more convincing. In the harsh, cold climates that permeate the northern regions of both continents, people have already been putting their faith in it for generations – it’s a tradition that dates back millennia.

Whether or not the proof is in the pudding, giving standardized Rhodiola Rosea extract a shot is a pretty safe bet. At worst, you’ll have wasted a few bucks. Unless you’re pregnant or lactating, Rhodiola has been shown across the board to be a safe supplement with virtually no negative side effects or dangerous interactions with other medications, either OTC or prescribed.

While I’m hesitant to hail this as the next global panacea (that winds up going belly up), even I’m not skeptical enough to write it off. Not yet anyway… As the evidence is collected and weighed, you can expect to hear my spin on the matter!

Take care and thanks for reading.

Your Humble Servant,

Rhadi Ferguson (aka “The Strength and Conditioning King”)

—————————————-
Ask The Strength and Conditioning King:
—————————————-

QUESTION:

“My name is Bill and I train/compete in  BJJ, Last June 29th I was sparring with my instructor, we got into a clinch where he went for a take down and I blocked the throw with my right leg and hip, this left him open for a right cross or uppercut, which I foolishly chose the uppercut and the impact from the strike lifted our weight slightly so my rt knee folded backwards. (ouch) I’ve never suffered any kind of light ,muscle tear in my life. I’ve always had abnormal joint and muscle strength for my size 165 lbs. At the time I had no ins. so I tried R&R and rehab the injury myself. I thought the knee was good so I fought at NAGA in Chicago Aug. But during the semi-final round my knee popped and I thought it came out. I lost on points. But after I got home I realized the knee felt better with a larger range of motion. While taking it easy on my knee the first time my chiropractor suggested keeping rolling this time to rehab the knee.

I got stacked pulling off an armbar and out muscled my opponent (who was about 30 lbs heavier) and extended then muscled his arm back down to my chest for the tap. The next day my right arm felt real weak and would pinch when I pulled resistance towards my chest or rotated my hand/arm to the right as in opening a door knob. The strength depleted daily. Last month I finally got MRI’s on my shoulder, elbow and knee. the elbow was O.K. The knee said possible ACL tear and the shoulder showed “tendonitis” which I’ve heard is what they tell you when they don’t know!

They never took one of my bi-cep and that’s what I thought it was from the getgo. The knee doesn’t hurt but it doesn’t feel real stable, I can jump/plyo’s but going for takedowns it has popped again against a white belt! So got any helpful idea’s, exercises, or suggestions? I know you’re not a doctor but at this point knowing you’ve dealt with / competed with these types of injuries in the past and the doc’s in my area aren’t helping. Sorry my message is so long, looking to hear from you soon!”

- Bill Keeling 

ANSWER:
Dear Member of The Court:

First and foremost Bill, I would like to say thank you for being a member of the King’s Court. And secondly, I would certainly have to agree with you. I am not a doctor, but I certainly have had more than my “fair share” of injuries. And it seems like you have a couple of issues that we REALLY need to address.

But before we do, Bill, let me give you this piece of advice. Theirs is nothing more important than your health. You only have one body, you can find another set of mats, another coach and more workout partners, but once you impair or surgically manipulate your body, it is NEVER the same – believe me.  It’s of the utmost importance for you to take care of yourself and for you to understand that there is nothing more important than you.

So let’s take a stab at these issues:

(1) Take time off

I know this sounds crazy coming from me, but it’s the truth. You must take some time off the mat. 4-6 weeks is a good time to do the following.

a. Find out EXACTLY what your ailments are. Let me explain what EXACTLY means. EXACTLY means that you have documented reports in hand, from physicians and physical therapists concerning your ailments
b. Get 2nd and 3rd opinions
c. Allow your body some much needed time to rest. The body can’t mend itself if you’re constantly tearing it down
d. Get some physical therapy and then follow a strength training regimen that DOES NOT interfere with the rehabilitation process. For example, you can get The Backyard Workout and cater it to meet your needs. It was designed so that you can focus on what it is that you need to improve on. (sidebar: This is a great time to work on your abdominals, which you and I know are very important in Brazilian Jiujitsu).

(2) As far as the knee not feeling stable. If you have a possible ACL tear, the key exercises that you want to concentrate on if surgery is or is not recommended are hamstring exercises. 

Some research has shown that some individuals with super strong hamstrings have torn their ACL’s and never got surgery nor did they need it.  So, strengthen your hamstrings. The best way to do this is by using hamstring exercises on the stability ball.

Here’s how you to them….

 

 

Lying on your back with both feet placed on top of the stability ball, bridge your hips up and hold position.

While maintaining a solid bridge, curl your heels in towards your buttocks Straighten legs back out to the starting position and repeat.

(2) Right now Bill ice is your best friend. 3-4  15 to 20 minute sessions of icing your injuries a day is what you need.  So go to the drug store and get the bandages and the Ziploc bags and take care of yourself.
(3) Also you may want to look into mesotherapy and prolotherapy for your injuries. I’ve used these before and they helped out tremendously. But you must find the doctors who use is for pain management, not for aesthetics.
(4) There are several supplements that you may take, the ones which I truly like are Vitalzym and Wobenzyme.

Take care Bill and I hope that I could shed some light on your situation. And thanks again for  your question.

Your Humble Servant,

Rhadi Ferguson (The Strength and Conditioning King)

——————————————————————–
What’s New With The Strength and Conditioning King?
- As many of you know The Strength and Conditioning King is always working on a new project, stay tuned as I continue to release some new projects and information that are dynamite.

- My wife has a very informative blog that features great health and wellness advice. You can locate it http://www.thehealthandwellnessqueen.com  There’s tons of freebies there. 

- If you want to get in a good solid workout I would highly recommend The Backyard Workout by Rhadi Ferguson and Dr. Traci Ferguson. It is an awesome program and it will provide you with some new ideas in terms of training and programming. And it is a great tool to get in some phenomenal shape.

- The DVD Maximum Dumbbell Training should be here very soon.
 
- Thanks for sending all the emails and the testimonials, keep ‘em coming.

- To send a testimonial about The King’s Court Ezine go here http://tinyurl.com/3xdx7d

- My website (www.thestrengthandconditioningking.com) will be up soon…I hope!

- Before you leave this page, you need to do five things:

========================
PLEASE SUBMIT A TESTIMONIAL
IF YOU’VE ENJOY THE KING’S
COURT
========================

- To send a testimonial about The King’s Court Ezine or how you’ve
benefitted from this newsletter go here http://tinyurl.com/3xdx7d

- Before you leave this page, you need to do five things:

1. Email me at rhadif@rhadi.com and….
2. You can type one of two things in the text area using no more
  than 2-4 sentences:
    a. Tell me what your biggest training problem is right now.
    b. Type how you’ve benefited from the emails and weekly ezine.
3. Click the “send” button
4. Do it right now!
5. Tell every jester you know to join The King’s Court and to
become a Strength and Conditioning King!

Make sure that whatever you send is ok for me to use publicly so
that I don’t have to send out email asking permission.  And, as
always, thanks again for your support!

If you enjoyed this message and you’d like more like
then visit www.thekingofstrengthandconditioning.com
and get your free ebook and MP3s right now.

————————————————————

© Copyright (c) 2007 Ferguson Marketing Systems. All Rights
Reserved.

Kettlebells: Dispensing Some of the Myths Behind The Mania

Auto Date Tuesday, July 3rd, 2007

 ———————————–
The Strength and Conditioning King:
Rhadi Ferguson, M.A.T., CSCS
———————————–

==========
The King’s Court
Vol 1 Issue 12
In this issue
==========

o Introduction: Even the King needs advice. Why I had to call on a Professional Bodybuilder for advice.

o Kettlebells: Dispensing Some of the Myths Behind the Mania…

o Garlic: It’s tough on the breath, but good for the body

o Ask The Strength and Conditioning King:
“I would have liked to have heard more of your thoughts on how to integrate the workout into existing skill and conditioning sessions.  I am never sure of how much of each kind of session to do, until I do too much and get hurt.  Some general guidelines or a strategy would be helpful.  For example, how do I keep from letting my bodyweight exercises interfere with my skill sessions, and how do I avoid overtraining while still progressing, do I focus on the calisthenics and roadwork and then the skills, or the skills and then the calisthenics, or all at once, etc..  Of course it’s a whole art in itself to design a training program, but if there are general cross-training guidelines it would help.” – T. Stark

=========
Introduction:
=========

Even the King needs advice.

After chillin’, relaxin’ and hanging out with my wife on our Anniversary,  I ballooned up to a nice and ripe 241 lbs.  I’m laughing now as I write because I knew that I was doing it when I was doing it but I did it anyway, knowing that the price which I was going to pay was going to be CRUCIAL!

After swelling up, I knew that I needed some help, because the one thing that I wanted to do was keep all of my muscle, all or most of my strength and just lose the fat. And quite honestly, I DON’T KNOW EVERYTHING and I know that I don’t know everything, and I think that’s what makes most people smart. 

So, I called my good friend who is a professional drug free bodybuilder.  His name is Ken Stewart and he was at 240 when he came to my home couple of months ago for a consultation himself (on the business side) and now I’ve book him for a teleconsult on the fitness side. 

Oh, I forgot to mention, now Ken is a svelt 198 lbs and cut up like a nice piece of meat. 

The reason why I’m mentioning this is because many people don’t really understand that the answers to some of the questions in life will only come by associating yourself with individuals that have the knowledge which you seek and desire.

If you believe that you are going to buy a $5.95 magazine and use the exercises and workouts that you see in there and achieve great results, then more power to you. But the bottom line is this…. It probably ain’t gonna happen. If you wanna look like Jay Cutler, then  go workout with Jay or get in touch with somebody who has. If you want to get fast, then hire or consult with a professional who knows how to develop speed. If you want to prepare for anything, the bottom line is this…. You will have to pay.

Remember if you sow a $39 dollar seed, you will reap a $39 dollar harvest. If you sow a $2000 dollar seed, you will reap a $2000 dollar harvest.  The key to this is to understand that it’s not about how much you sow, is about HOW MUCH you want to REAP. 

So, I practice what I preach. I hired (my friend) for his expertise in the area or weight cutting. And I ain’t bad in that area, but I would like some extreme benefits so I have to take some extreme measures.

Even Donald Trump hires consultants and I’m no different. Remember all of the best athletes in the world have or had something in common…… They all had coaches.  Just like all of the smartest men in the world all had a teacher.

I told my wife if I get any sexier, I may just have to get another wife.  She didn’t think that joke was funny. And after thinking about, I don’t either. Wives are expensive (haaaaaa).

============
Feature Article:
Kettlebells: Dispensing Some
of the Myths Behind the Mania…
============

It seems that every time I turn around, I’m hearing something else about kettlebells.

Either people love them or they hate them. On the one hand, you’ve got the full-fledged fanatics. They run around raving about kettlebells, quoting Pavel like he’s the sole guru of weight training and eagerly seek out converts.

On the other hand, you’ve got the Kettlebell Inquisition, populated by opponents who are turned off by the cultish following and higher prices that kettlebells seem to demand.

So, where do I hang my hat in the Great Debate? I guess you could say somewhere in the middle… A professional fence-sitter of sorts. But to properly explain my own position, I need to first take a few moments to bust a couple of the most popular kettlebell myths WIDE open.

Myth #1: Kettlebells Are THE BEST Workout…

While there are plenty of fans that will swear otherwise, kettlebells simply aren’t for everyone. And they don’t yield magical results, either. In all reality, kettlebells are simply one tool available to you in the extensive resistance training toolbox. You can get the same results (sometimes better ones) using other forms of resistance, like dumbbells, barbells or even machine weights (depending on what your goals are).

And, just like any strength and conditioning equipment, kettlebells have their benefits – and their limitations. One of the greatest limitations I’ve encountered when it comes to kettlebells stems from the restrictions you encounter when you’re training with and/or for speed.

Case in point: When I train, I like to work at a very rapid-fire pace, and so do the majority of my athletes. We rely on a lot of rapid swings, fast punches and repeat snatches… These exercises work great when you’re working with dumbbells, but have you ever tried doing them with kettlebells? Believe me, you DON’T want to!

Because of how the weight is leveraged, safe and proper kettlebell training demands that you “ride the arc.” And while this may work out great in training situations where the goal is slow, controlled movements, there’s not a lot of room for it in MY workouts.

Here’s a challenge for you.Challenge #1: Try to do 5 Kettlebell Snatches in 7 seconds
Challenge #2: Try to do Fast Kettlebell Punches for 20 seconds
Challenge #3: Try to do Kettlebell Long Jumps
Challenge #4: Do 5 kettlebell swings in 7 seconds.
Now try the same thing with Dumbbells.  Now, I’m not knocking Kettlebells. I’m just saying, they have their limitations. I LOVE TRAINING FOR EXPLOSIVE (and repetitive) power.

Now try the same thing with Dumbbells.  Now, I’m not knocking Kettlebells. I’m just saying, they have their limitations. I LOVE TRAINING FOR EXPLOSIVE (and repetitive) power.I don’t like “1-pump-chump” type strength.

And I’m not trying to “feel the burn”.  I want my athletes, fast, explosive and quick. 

Have I used Kettlebells? Yes. 

Are they my favorite? NO!!

Are they a beneficial tool? Yes! 

Do I recommend them? Yes, but only if you have DUMBBELLS!!

As one of my athletes said, “Dumbbells are the _hit!!”

In short, the equipment you rely on for your strength and conditioning training is really just a matter of personal preference. You need to stick with what’s yielding the best results, because in the long run, results are all that matter. If you’re getting great results working with barbells or dumbbells, don’t switch to something new like kettlebells just because you read about them in this month’s edition of your favorite fitness mag. Follow the advice of your coach. If you don’t have one, then study as much as possible and keep coming back to The Strength and Conditioning King’s blog and get as much info as you can.

Remember this: Carl Lewis, Dan Gable, Rulon Gardener and Sugar Ray Leonard all went on to win Olympic Gold Medals, and not one of them ever trained with kettlebells.

And that brings me to yet another myth that deserves a little deflating…

Myth #2: Kettlebells Are Great for Martial Arts…

Frankly, this is a myth I’ve heard at least one time too many… Maybe since I train martial artists, they’re hoping that I’ll push my athletes to run out and buy a set (at five or six times the cost of the equivalent dumbbells), but I guess I was born to break the rules…

Frankly, this is a myth I’ve heard at least one time too many… Maybe since I train martial artists, they’re hoping that I’ll push my athletes to run out and buy a set (at five or six times the cost of the equivalent dumbbells), but I guess I was born to break the rules…I’ve said it once and I’ll say it again: a great weight training program will benefit ANY athlete, whether you’re using kettlebells or not!

I may be a little bit biased (or just a little bit old-fashioned), but if I were forced to choose between kettlebells and my trusty set of dumbbells, those “old” dumbbells would win, hands down, every time. I’m just a dumbbell guy – always have and probably always will be.

Sure, I’ve dabbled with kettlebells before, but honestly, they just didn’t stick.

I’d rather stick with my tried and true lightening fast dumbbell training any day, and I can guarantee I’m not the only one…

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It’s Tough on the BREATH,
but great for the body
Fact & Folklore: How Great
IS Garlic?
====================

Whether taken as a supplement or a spice, people have been raving about garlic for centuries – millennia even. Garlic is a member of the onion family, derived from a bulb known by the Latin name, Allium sativium.

Fondly referred to as the “stinking rose”, its cultivation and commercial value can be traced as far back as history has been recorded.

As far as modern medicine goes, a great deal of the garlic rave was thought to fall into the category of folk medicine. But, more recently, things have begun to change. What was once believed to be mere folklore has now begun to be substantiated by clinical facts. Indeed, in the past 25 years alone, more than 1,000 papers and journals have published garlic (and their active ingredient, allium) related facts and findings.

Garlic: A Brief History…

As I mentioned before, references to garlic date back to the beginning of recorded history. Over 5,000 years ago in China, herbalists were using garlic to treat high blood pressure, cardiac and a myriad of other circulatory maladies. At roughly the same time period, far away in Egypt, slaves that were laboring to build the great pyramids were being fed garlic for both strength and endurance. In fact, much more recently, a Welsh rhyme expounded the benefits of garlic well:

“Eat leeks in March and wild garlic in May,
and all year after physicians may play!”

Garlic: Here & Now

Thanks to scientific studies and advancements, garlic’s benefits are really coming to light – though modern medicine is probably the last entity to hop on the garlic bandwagon. Different cultures the world over have hailed the herb for its antiseptic, antibacterial and antifungal properties. This basis is only further supported by the sheer number of cultures that have incorporated garlic into their local cuisine.

Today, garlic has been shown to have a marked impact on several persistent maladies, including:

  • High cholesterol and triglycerides
  • Increasing good cholesterol
  • Blocking carcinogens that cause cancer of the breast, esophagus the colon and the rectum
  • Increasing serum insulin concentrations and glycogen storage in diabetics
    Healing infections
  • Preventing atherosclerosis

Taking Garlic…

One of the biggest drawbacks of eating garlic is the bad breath. However, when you make the decision to incorporate a high quality garlic supplement into your diet, you can look forward to a noticeable improvement.

Garlic provides our bodies with potassium and phosphorus, which also containing significant amounts of both B and C vitamins, calcium and protein. Selenium is also found in garlic, and is believed to help prevent and combat the signs of aging. And, to top it all off, you can look forward to removing contaminations and free radicals from our bodies.

=================
Ask The Strength
and Conditioning King
=================

Ask The Strength and Conditioning King:

Question:

“I really enjoyed The Backyard Workout. However, I would have liked to have heard more of your thoughts on how to integrate the workout into existing skill and conditioning sessions.  I am never sure of how much of each kind of session to do, until I do too much and get hurt.  Some general guidelines or a strategy would be helpful.  For example, how do I keep from letting my bodyweight exercises interfere with my skill sessions, and how do I avoid overtraining while still progressing, do I focus on the calisthenics and roadwork and then the skills, or the skills and then the calisthenics, or all at once, etc..  Of course it’s a whole art in itself to design a training program, but if there are general cross-training guidelines it would help.” T. Stark

Answer:

Todd, thanks so much for your question.

In terms of where everything fits in… Well, there’s only so much that I can cover in a book and quite honestly, everyone’s needs in that area are different. So such conversations usually fall under the umbrella of Strength and Conditioning Consultations. You are more than welcome to get in contact with m assistant Shannon at shannonk@rhadi.com and she will be glad to schedule you for a consult.

As a matter of fact, with the understanding that people are going to need “more” I’m pretty sure that you have 2 Consultation Certificates that came with The Backyard Workout. Now would be a great time to use them so that you can get your questions answered, that way I can address your individual needs and concerns.

On a general level, what we usually do is focus more on new skill acquisition in the beginning of the training cycle and then toward the end of the cycle the skills which were developed are honed. 

In terms of the training, the volume of work is high and the overall intensity is low and as one gets closer to the event of preparation, the volume decreases and the intensity increases and the workouts move from being functional to being more sports specific.   That’s on a general level.

Todd, I’m looking forward to hearing from you soon. And for those who are reading this who have invested in The Backyard Workout, I would highly recommend that you use your Consultation Certificates so that we can fine tune your workout and/or diet regimen.

If you have not yet invested in The Backyard Workout, then this is just another great reason to do so.   http://www.thebackyardworkout.net

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In Closing
=======

- The DVD and Book Maximum Dumbbell Training should be here very soon.
 
- Thanks for sending all the emails and the testimonials, keep ‘em coming.

- To send a testimonial about The King’s Court Ezine go here http://tinyurl.com/3xdx7d

- I now have some great book recommendations on my website.
You can now get some of the same books that I have in my
personal home library–> http://www.rhadi.com/textpage.php?PageID=21

- Before you close this email message, you need to do five things:

1. Click here or cut and paste  –> info@rhadi.com
2. You can type one of two things in the text area using no more
  than 2-4 sentences:
    a. Tell me what your biggest training problem is right now.
    b. Type how you’ve benefited from the emails and weekly ezine.
3. Click the “send” button
4. Do it right now!
5. Tell every jester you know to join The King’s Court and to become a Strength and Conditioning King!

Make sure that whatever you send is ok for me to use publicly so
that I don’t have to send out email asking permission.  And, as
always, thanks again for your support!

————

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