Archive for November, 2007

Tips for surviving Thanksgiving One Meal At A Time

Auto Date Tuesday, November 20th, 2007

Everyone knows that Thanksgiving is right around the corner, its no secret.
This time of year is full of cakes, pies, goodies, sweets, macaroni and cheese, rice and gravy, stuffing and a horse load of extra and unnecessary carbohydrates and fats.

If I asked you to list the essential amino acids I’m pretty sure some of you could do it, if not you could certainly look it up and get then information to me.

If I asked you to list the essential fats, I’m pretty sure some of you could do it, if not you could certainly look it up and get then information to me.

If I asked you to list the essential carbohydrates, you’d certainly have a problem. You know why?

Because there aren’t any!!

Now I’m not a big Atkins diet freak, a no-carb maniac or a Zone Diet supporter, but I am a big fan of eating healthy and doing the right thing so that you don’t hang on to or pack on extra fat when there’s no need to.

I mean let’s look at this….

Most of us NEVER get together with family to exercise, but we do get together to eat. This create a mindset that whenever we all are gathered together that food must accompany the situation. Such is not the case and it shouldn’t be. Why not schedule “walking dates” instead of lunch dates or dinner dates. How about this….

After Thanksgiving dinner, why not go on a 45 minute or a 1 hour Thanksgiving walk.

or why not sign up for one of those Turkey Day runs where you do a 5K or 10K walk or run.

Look, you all must make the change. If you don’t start it who will. You are reading this because you are a believer in fitness, in strength development and taking care of yourself. So with that comes responsibility, you MUST infect others with that which you have. You and I know that our family members are dropping off like flies, people are more obese and overweight than ever, and people try to move as least as possible. With this understanding, you must help your loved ones, and there’s no better time than Thanksgiving when everyone is together.

I haven’t eaten a tradition Thanksgiving dinner in years and guess what? I’m not going to. My family members think I’m a little off or anti-social because I won’t stuff my face like a pig, but the real issue is this – I don’t want to look like a pig or feel horrible after stuffing myself. I’m not a fanatic, I just want to be around as long as possible for my wife and son. And I feel there’s no better way than to respect the one that created me than to respect the body which was given to me. And just as you wouldn’t put regular gas in a top of the line car and only use premium, such is the same way you should treat your body. Only put PREMIUM food in your mouth.

With that being said, here are a couple of tips for you during the Thanksgiving holiday season.

Try to get in an extra day of working out between now and Thanksgiving, and add an additional fifteen to twenty minutes on to each of your workouts between now and next week. Add some caloric cuts to your regime as well. Cut 200 calories from your diet each day–this is enough to make a difference without noticing much difference. This little extra effort will leave you feeling less stressed out when the sweet potato pie hits the table.

=====================
Keep the following
caloric values in
mind when serving
up your Thanksgiving
favorites:
=====================

3.5 oz portion of roasted turkey breast without the skin: 115 calories
3.5 oz portion of roasted dark meat without the skin: 187 calories
3.5 oz portion of roasted dark meat with the skin: 221 calories One-half cup serving of mashed potatoes: 111 calories One-half cup serving of bread stuffing: 198 calories One-half cup serving of cornbread stuffing: 175 calories One-half cup serving of broccoli cheese casserole: 230 calories One-half cup serving of green bean casserole: 60 calories One-fourth cup serving of cranberry sauce: 105 calories One slice (one-eighth of pie) of apple pie: 347 calories One slice (one-eighth of pie) of blueberry pie: 387 calories One slice (one-eighth of pie) of cherry pie: 418 calories One slice (one-eighth of pie) of pumpkin pie / sweet potato pie: 270 calories

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The Ideal Meal
===============

Choose a lean slice of turkey. Limit yourself to only two small servings of casseroles or “warm dishes.” Help yourself to steamed veggies. Go for the sweet potato pie for dessert Total estimated calories? 694 calories … more than a typical 350 calorie meal but not terrible.

5 Thanksgiving Tips from the Strength and Conditioning King for keeping the Thanksgiving feast under 1000 calories:

Eat regular meals … breakfast and lunch.

Don’t starve yourself all day.

Exercise in the morning by using your Maximum DB Training, Backyard Workout, or Working Out With Rhadi DVD – like I said earlier check out your local Turkey Trot online or in the newspaper. This will serve double duty by suppressing your appetite and boosting your metabolism. This is the best TIP!!

Keep an attitude of gratitude and avoid emotional conflicts with family.
Easier said than done — I know! Such things will cause you to eat more and section yourself off with other family members to just eat and talk and eat and talk and eat and talk and then wait for the football game.

Don’t clean your plate. Leave at least one bite of every item on your plate.

Eat slow so you are still enjoying your meal while others go back for seconds.

Enjoy your day. Remember, the idea is to enjoy family and to reflect on what you are grateful for … the food is just a tradition and a perk NOT a necessity!

Sincerely,

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

P.S. Remember the “Black Friday” sale starts on November 21st and ends on the 26th of November. Check the blog and/or your email tomorrow for The Black Friday Sale Secret Website.

Exciting News and New Developments…

Auto Date Friday, November 2nd, 2007

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

The King’s Court Vol 1 Issue 19

www.thekingofstrengthandconditioning.com

==============
In this issue
==============

- Introduction
         Brief year in review and some cool pics
- New Developments
         “Strength and Conditioning King……What’s Next?!?!”

- Featured Article
         The Benefits of Band and Pulley Training

- Q&A With The Strength and Conditioning King
 
“My wife told me that you had called. You must have just missed me. It was around 6:15 AM here in Korea when you called. I was already out the door. What advice do you have for overcoming injuries? I had an Athroscopic surgery done last Jan. I have been trying to get back in the groove but my performance is like garbage to say the least. I am 39 and wondering if it is just time to hang up the gi?”- Closing

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Introduction
=============

What’s up?!?!? Things have been SUPER exciting and SUPER hectic on my side of the world.

To say that I’ve been busy this year would be a major understatement.
This year alone I’ve finished the following products:

Rhadi Ferguson's Accurate Thinking For Coaches and Grapplers
Accurate Thinking For Coaches and Grapplers
Rhadi Ferguson's Gold Mettle Plan
The Gold Mettle Plan
Rhadi Ferguson's The Backyard Workout
The Backyard Workout
Working Out With Rhadi
Working Out With Rhadi: The At Home Workout
Rhadi Ferguson's Maximum Dumbbell Training
Maximum Dumbbell Training
Grip To Win with Jimmy Pedro and Rhadi Ferguson
Grip To Win Audio CD Series
Underground Gripfighting Secrets with Rhadi Ferguson and Jimmy Pedro
Underground Gripfighting Secrets
Rhadi Ferguson and David Camarillo - The Experience
The Experience
Rhadi Ferguson's Judo Success Secrets
Judo Success Secrets
Rhadi Ferguson's Chump Repellent
Chump Repellent

and
Rhadi Ferguson's Coaching Success Secrets
Coaching Success Secrets (which is free)

Right now I have 3 more projects in the pipeline.

This year I was trying to average a product a month and I think I’m going to damn near
pull it off :-)

Along with that I got my dissertation proposal approved, my research (IRB) approved at my school and the two institutions

from which I’m going to collect my data and I’m REALLY looking forward to being finished with my Ph. D in 2008.

Couple with all of that I’ve had the opportunity to work with some amazing individuals this year.

I cornered Jeff Monson for one of his UFC fights and in his Pride fight, which was the last taping of The Pride Fighting Championships (an organization which I loved to watch because they actually provided more fights than interviews.) I’ve been working intensely and closely with the number one ranked Judo player in the 60 kg weight class, Taraje Williams-Murray, I had the privilege of working with Lloyd Irvin in a sports/strength and conditioning consultant capacity for Brandon Vera’s fight with Tim Sylvia. 

And I’ve had the chance to work with many others while traveling, meeting folks like…

9-Time Olympic Medalist Carl Lewis,
Olympians Carl Lews and Rhadi Ferguson

US Olympian and 400 Meter Champion DeeDee Trotter
Olympians Dee Dee Trotter and Rhadi Ferguson,

and Olympic Gold Medalist Maurice “Mo” Greene
Olympians Maurice Greene and Rhadi Ferguson

as well as doing interviews with Sean “P. Diddy” Combs
Sea

(which was super exciting). All in all this year has been a blessing.

But what’s next?

================
New Developments
================

The Strength and Conditioning King is going to put out a 2 Disc Set DVD Project entitled THE TOTAL BODY WORKOUT.  This workout was designed for the strength and conditioning coach who understands that neccesity is the Mother’s Milk of invention. It will show you how you can train efficiently and effectively by “thinking outside the box” and how you can develop better athletes through an improved approach at coaching.

The DVDs will also contain some COMPLETELY NEW and High Powered Metabolic Protocols and 3 workouts that can be done by anyone who is looking to get in great shape. From the person who is looking to get sexy and fine to the person who is looking to drop a few pounds to the hard core athlete who wants to get in the best shape of their life.

The workout will include stability balls, bands, exercise equipment and all of the goodies that I have at my home. So you will be able to see why my gym NEVER CLOSES! I’m open 24 hours a day / 7 days a week ;-)

================
Featured Article:
Catapult Your Combat
Training to the Next Level
With BPT…
================

Catapult Your Combat Training to the Next Level With BPT…

In the quest for bone-crushing power, athletes obsessed with boosting their combat performance are ALWAYS on the lookout for new and better ways to achieve the results they’re after.

Over the past ten years or so, perhaps the biggest buzz words in the strength and conditioning aspects of combat training have been “functional training.” Because the needs of combat athletes are unique, a variety of modalities have been proposed with the chief objective of increasing the functional aspects of combat-specific training. A few of the most popular protocols have included medicine balls, stability balls, rubber tubing, as well as a variety of pulley and cable systems.

If you’re shooting for a functional training regimen that boosts your combat performance, enhances your takedown skills and maximizes your explosiveness, then you need to check out one of the most debated protocols available: ban and pulley training (or, for the rest of this article, BPT.)

From here on out, I’m going to acquaint you with the basic concepts that serve as the foundation of BPT and sweeten the deal by sharing a few sample exercises and workout recommendations.

Everything I’m about to reveal is “Rhadi tested and approved” and all of it has been used successfully with combat athletes I’ve worked with one-on-one.

Why Is BPT So Effective?

One of the greatest advantages of BPT is the fact that it allows you to load non-vertical resistance vectors (NVRV) – what is known in our field as vector training. While it’s an established fact that ALL resistance training involves force vectors, BPT provides you with the freedom to load any isolated vector quickly and easily.

In the midst of combat situations, every body segment is creating what’s known as a momentum vector. Often, this movement is rotational, resulting in angular momentum. During combat, most movements involve a combination of both momentum and angular momentum. Additionally, this movement (especially accelerating and decelerating movements) will also involve horizontal forces.

When an athlete shoots for an opponent’s legs in a grappling match, in order for proper penetration, they must produce a large horizontal force. Of equal importance, in scenarios where you’re faking a shot, as a grappler you MUST be able to decelerate quickly in order to come back outside of the takedown zone.

When training either (or both) of these movements, it’s advantageous to load the specific resistance vector so that you can enhance your takedown performance.

As I warned you earlier, BPT often involves a great deal of debate. The loading parameters of band and pulley training are one of the aspects currently under a great deal of debate.

When I train athletes for strength application, I opt for a maximum load. When I’m working with athletes for power, I use a lighter load. Adding on too much resistance will significantly change the motor pattern of ANY movement, while at the same time limiting your power output. It is due to these nuances in things like loading forces and movement speed that form the line that divides strength training and power training.

I’ll only ever increase the load IF the athlete I’m training is still able to move with impressive speed and form.

Another hot topic of BPT is the variable resistance provided by the band. Variable resistance is nothing new; it’s been around for years.

They premiered as springs, then graduated to rubber and then to Universal and Nautilus. Today, there are bands and chains included to variably load the lever arms of an exercise. When you’re working with bands, you can put this variable resistance to your advantage. This is especially true when you’re loading the stronger range of motion. One instance of using variable resistance to load a stronger range of motion would be doing a BPT one-armed chest press.

What About Cables?

Cables come with a few nuances of their own. It can be hard to unleash your explosive potential when you’re working with lighter loads on standard cable-based machines. You need to cover this loading parameter when striving to develop power.

If you’re looking to integrate cable-training into your workout, there are three product lines I regularly recommend for different reasons…

• Fitness & Strength Applications. Free Motion (http://www.freemotionfitness.com/) – it’s an excellent strength training system made with combat athletes and professionals in mind.

• Power Development. Keiser Machines (http://www.keiser.com/) are top of the line machines that use air compression to provide a constant load – no matter what the movement speed. It offers a display board that gives instant feedback and values that report resistance, power and the number of reps. This feedback (while it isn’t cheap) can translate into a powerful training tool in teaching explosiveness.

• Explosiveness w/Rotary Inertia. The Versa Pulley (http://www.versaclimber.com/) while this is a “new” product, it’s based on traditional and surprisingly mature technology. It uses rotary inertia to provide resistance while giving athletes the freedom to explode into concentric movement without the danger of being knocked out cold by a flying stack of weights. A prominent Versa Pulley success story involves Jeff Monson, who relied on the technology while preparing for his UFC 57 triumph over Brandon Hinkle.

Programming & Exercises…Now that we’ve covered what BPT is and where you can find the necessary training equipment, it’s time to get down to business and highlight some exercise and programming options that are available to you.Now that we’ve covered what BPT is and where you can find the necessary training equipment, it’s time to get down to business and highlight some exercise and programming options that are available to you.The first thing you’ve got to keep in mind is that there is no such thing as an end-all, be-all protocol. Anyways, why would you even want to limit yourself to a single solution when a combination can yield much greater success?Now that we’ve covered what BPT is and where you can find the necessary training equipment, it’s time to get down to business and highlight some exercise and programming options that are available to you.The first thing you’ve got to keep in mind is that there is no such thing as an end-all, be-all protocol. Anyways, why would you even want to limit yourself to a single solution when a combination can yield much greater success?I prefer an all inclusive approach, where I pair BPT with a variety of other modes of training (like machines, barbells or dumbbells.)

Now that we’ve covered what BPT is and where you can find the necessary training equipment, it’s time to get down to business and highlight some exercise and programming options that are available to you.The first thing you’ve got to keep in mind is that there is no such thing as an end-all, be-all protocol. Anyways, why would you even want to limit yourself to a single solution when a combination can yield much greater success?I prefer an all inclusive approach, where I pair BPT with a variety of other modes of training (like machines, barbells or dumbbells.)One exercise I’m a big fan of is a combination that was the first tri-plex in Jeff Monson’s Final Countdown Workout. To do it, I incorporate a Versa Pulley rotation in between a power movement (like the one-armed dumbbell snatch) and a pulling movement (the recline rope-pull). You can devise a workout that consists of 3-4 of these groups of exercises, performed for 2-4 sets.

Traditional exercises should be performed for the number of reps dictated in the training cycle, while the functional exercises should be performed anywhere from 10-20 reps.

I’ve also obtained great results with my athletes by using BPT in our metabolic protocols. One of my personal favorites combines BPT with bodyweight training and is known as the meta-chest routine. This exercise was designed to develop both power AND power endurance that can be exploited by punching and pushing movements. I’ve seen athletes improve their punching

power anywhere from 60-80% within just one month of training under this protocol!

I’ve also seen enormous improvements in the 225 pound bench press (to failure). I’ve watch athletes finish more than 20 reps at 225 pounds, without any bench press training required.

Personally, I’m able to maintain a 250-275 pound bench press without having to bench train on a regular basis. I stand by the assertion that this is due in large part to the meta-chest program.

Are You Ready to Enhance Your Combat Training?

Regardless of what brand of equipment you buy or what characteristics you’re opting for, band and pulley training can effectively enhance your combat training and it’s certainly an avenue worth checking out. By wisely integrating different resistance training equipment, you can maximize your combat performance.

However, the final and most determining factor of your success will be the direct result of finding the right tool and matching it with the right application.

Everything else is just icing on the cake…

In my new DVD THE TOTAL BODY WORKOUT you will get to see all of the goodies that I use to stay in great shape and to get my athletes in great shape.

=====================
Q&A with The Strength
and Conditioning King
=====================

Question:
“My wife told me that you had called. You must have just missed me. It was around 6:15 AM here in Korea when you called. I was already out the door. What advice do you have for overcoming injuries? I had an Athroscopic surgery done last Jan. I have been trying to get back in the groove but my performance is like garbage to say the least. I am 39 and wondering if it is just time to hang up the gi?”
- Xavier Whitehead

Answer:
Xavier, thanks for your question. I guess, I know a little something about coming back from an injury :-) so here’s my advice to you…..

Coming back from an injury can be tough. Especially when you mix “real life” into the mix. I know how frustrating it can be to look at where you once were and then look at yourself now and wonder how in the world you’re ever going to get back to

where you were and then excel.  Well, the root of your frustration is quite simple when you look at it. It all boils down  to you having a deep-rooted goal that you want to achieve.

Because he wanted to win another Tour de France, Lance Armstrong was able to raise himself off of his bed of affliction, beat cancer and win another  title. My friend Lloyd Irvin, came back from a serious neck injury to win the 2005 Brazilian Jiujitsu Masters World Championships. I came back from a career threatening knee injury to make the Olympic Team. Your goal will indeed be your driving force.

Now on to the strength and conditioning portion.

I’m really not sure what type of knee surgery that you had done, but I look at EVERY post-operation situation as people look  at recovering addicts. It’s my belief that you are ALWAYS in rehab mode.  With that being said, I believe that you must pay special attention to the following:

(1) Anytime a knee injury occurs, the first thing that you are going to want to do is to drop some weight. Losing a cool

10-15 pounds is so much easier on your knees and your knees will thank you for it

(2) Back off of the weights for a little while and really work on balance, proprioception and stability. A number of single

leg movements and apparatus such as the stablity ball, bosu ball, vewdoo board, and balance board should be your friends.

(3) Allow the knee to experience various force vectors without causing trauma. Squat and an angle by using a band or

stability ball. Also do things like performing movements while using a bodyblade.

(4) Allow a physician, Certified Athletic Trainer and/or a Strength Coach to really look at the strength of your legs. Have

them compare the two and make up for any deficiencies.  Also ask for them to compare your quad to hamstring strength. 

And…. To answer your question…. HELL NO!! Don’t ever hang up your gi.  By all means, give it a rest every once in a while, but don’t hang it up. Your gi needs you and you need your gi :-)

I hope that helps. I wish I would have been privy to the type of surgery you had, that way I could have been more specific with my recommendations.

One more thing, go here and pick up your free ebook on getting through and injury –> http://www.goldmettleplan.com

Take care Xavier and thanks again for your question.

Rhadi Ferguson
“The Strength and Conditioning King”

==================
What Else Is New?
==================

Well, the Olympic Trials are right around the corner, they’ll be here in about 6 months and I’ll be traveling to support my

friends and clients.

2000 Olympian Cara Heads is getting ready for her Olympic Trials on the 16th of May. We’ve been doing some really hard core self analysis and really going over her programming for the past two years with a fine tooth comb so that she can identify the good from the bad, so that she can repeat the good and chunk the bad. She’s had a rough but productive year and I’m really looking forward to her performance at next years Olympic Trials.

Lauren McNary who is a track and field athlete is getting ready for the 2008 Olympic Trials in Track and Field. She is trying to qualify currently for the 400 meters. She’s a very small young lady in stature but she has the heart of lion. She’s getting tougher and tougher everyday and I’m really looking forward to seeing her run a very low 51 second 400 meters in March as she prepares for the trials in June.

Two Time Olympic Medalist Terrence Trammell, who is a very good friend of mine, is an absolute joy to speak with. He’s coming off of a very successful 2007 track and field season where he won a silver medal in the world championships in the 110meter hurdles. He has won a silver medal at both the 2000 and 2004 Olympic Games and is looking to add a gold medal to all of the other medals on his mantle in 2008. As long as he stays healthy, he’s gonna be alright.

Taraje Williams-Murray is a 2004 Olympian in the sport of Judo and he’s really learning the meaning of balance. In 2004 he was a young kid who lived at his parents house. Now he’s a young man with a degree, pursuing a Masters degree, training and traveling and he’s still trying to learn how to juggle real life and competition. He’s working it out as he’s “working it out”. He’s number one in his weight class and had a pretty decent year so far and is looking forward to making some waves in 2008 as he prepares for the trials.

The Olympics are such a special occasion. I wish I could compete again, but I’m glad that I don’t have to train  :-)   The training sux! Competing is fun, but the training is pure hell.
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Closing
=============

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keep ‘em coming.

- To send a testimonial about
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- I now have some great book
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same books that I have in my
personal home library–> http://clicks.aweber.com/z/ct/?tQShxlMKUPfK0eLICuphJQ

- I have some brand new video clips
available at my website at http://www.rhadi.com/
go to the video clips section and enjoy

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check it out a http://www.myspace.com/rhadi

- Maximum Dumbbell Training is Here!
In Maximum Dumbbell Training here’s what you will DISCOVER:

  • The secret of how Maximum Dumbbell Training will develop muscle, eradicate cellulite, and provide you with superb cardio benefits
  • How to get as strong as you want, without gaining weight, getting bulky or getting “tight”
  • How to kickstart your lungs and your heart so that they run like a well-oiled machine
  • How to tighten up your midsection with exercises that will BLAST and tax your core muscles
  • How to incorporate Olympic lifts and explosive movements in order to develop power
  • The REAL SECRET to getting sexy and toned
  • How to use the Clean and Press movement for explosive leg strength
  • How to take easy-on-the-joints yoga movements and put some resistance behind them to give your body strength through a full range of motion
  • Cool exercise combinations that will provide you with an unbelievable muscular and cardiovascular workout in little to no time
  • Discover how the secrets of Maximum Dumbbell Training can zap the fat rightoff of your body
  • Increase your endurance, your physical appearance and your overall health

And much more

Get the “done for you” workout that will keep in you great shape during the
holidays and the workout that puts you on the right track for next year’s
New Years Resolution

Get today, get it now, Get Maximum Dumbbell Training –>
http://www.maximumdbtraining.com

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