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

The King’s Court Vol 1 Issue 15

www.thekingofstrengthandconditioning.com

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

o Introduction: Pay Now
or Pay Later. Its up to
you, but you’re gonna
pay: An Expensive Lesson
in Life

o Feature Article:
Tabata Training:
HIT With a Twist…

o Ask The Strength and
Conditioning King:

“I read where you helped
Taraje Williams-Murray lose
15 pounds in 14 days. 
I NEED THAT!  My normal body
assessment is 4′11″, 112 lbs,
19% body fat.  Since I moved
here to Tampa, I have gained
approximately 22 lbs.  I
am not happy in this skin. 
I would here people talk
about stress caused them
to gain weight, but I never
believed it.  Well…..things
happen in life that we can’t
control.  I AM NOT HAPPY
WITH THIS BODY AND WILL
NEVER BE HAPPY!  Please help!
  I need to lose approximately
25 lbs to get back to normalcy. 
PLEASE GET ME OUT OF THIS FAT
SUIT.  I have finally gotten
back to being very active as
before, but I need a good meal
plan.  Eating is about 85% of
weight loss.  PLEASE HELP.”
 
- MG

===============
Introduction: Pay Now
or Pay Later. Its up
to you, but you’re
gonna pay: An Expensive
Lesson in Life
===============

An Expensive Lesson
(from www.rhadiandtraci.com)

Wow! I learned a GREAT lesson
recently. Or should I say, I
“re-learned” a great lesson this
past weekend. As a former world
class athlete and entrepeneur
I’ve learned thta speed kills.

I’m conditioned to move fast, work
fast and go fast. And sometimes
I go so fast that I run past the
 minor details and fine print.

My motto is “Move fast and clean
up the mess later.” We’ll that works
sometimes and sometimes it doesn’t
 work so well. But the times when
it does, outweighs the times when
it doesn’t by far.

The lesson that I learned this weekend
was, “If you want the information,
YOU ARE GOING TO HAVE TO PAY FOR IT.”

I made a bad, and ill-advised real
estate move this weekend and I spent
all day reversing my mistake and I
paid $5,000 for the mistake that
I made, which isn’t so bad, considering
it could have been a $250K mistake
(gotta find the bright side somewhere).

I hustled so fast on this home
that was going to be in foreclosure,
that I just ran past all of the
glaring red lights and hit the
gas!

Well, after I had the property and
deed in hand, I thought to myself,
“I need to find a good real estate
meeting and coach quick. Somebody,
somewhere is always holding a real
estate meeting, I’ll just find one
in South Florida, go and start asking
some questions and hire a coach.”

Well, that’s exactly what I did. I
hired a real estate coach who showed
me how bad I just got screwed, or
should I say, screwed myself and
for a second I got down on myself.

That’s when he said, “Hey brother, it
happens to all of us, you could

have sat in meetings for months
and paid 5 grand or you could have
ran out there and bumped your head
against the wall.

Either way, you were and are going
to pay to get the information. And
I’d much rather work with someone
like you who isn’t afraid to take
action.”

That made me feel somewhat better,
but when I see that huge dent in my
bank account I definitely get somewhat
upset, but only at myself.

The one thing that I can guarantee
you is this - I won’t get burnt again
and I learned in 72 hours things
about real estate, loans and mortgages,
that people will never learn in this
lifetime. And with my new coach I’m
going to learn more.

Here’s my advice to you………

Never try to take a shortcut by not
paying because you will either pay
now or pay later, but you’re damn
sure gonna pay.

As my pop would say. “You gotta pay
the cost to be the boss!”

Just pay it!

In my business and martial arts coaching
business I try to tell people all the
time that while you are refusing to pay,
you are paying, but you just can’t see
how much because you can’t see the money
being zapped outta your pocket, but you
are still paying.

Get the knowledge and start
leveraging your knowledge.

I did and I am.

Take it easy
==================
Feature Article:
Tabata Training:
HIT With a Twist…
==================

Tabata Training: HIT With a Twist…

Ask the uninitiated what Tabata
is and you’ll probably get some
interesting answers…

Some confuse it with the erotic
art of Tantra, while others will
suggest that it’s a great grilled
sandwich you can order at the
deli down the street.

In reality though, Tabata is a
rigorous but conveniently compact
workout that can revolutionize
the value of a simple 15 minute
segment of time. I don’t care
how busy you are, if you’re tough
enough, you can do it. Better yet,
if you’ve got a stopwatch and a
treadmill (or track access) you’ve
got all you need to succeed.

While you’ll never hear me say
“Drop what you’re doing and hop
on the Tabata bandwagon!” I can
safely say that in this case,
the Science speaks for itself.

If you’re already an active athlete
and you’re seriously pressed for
time – this is definitely a training
trick you’ll want to have up your
sleeve.

Tabata: The Origins

Tabata training is a fairly recent
development in the world of fitness.
It’s the brainchild of Dr. Izumi
Tabata, in Tokyo’s National Institute
of Fitness and Sports. The initial
workout was created by the head
coach of the Japanese speed-skating
team.

It morphed into today’s Tabata
Protocol when Dr. Tabata and his
team got involved to determine just
how effective the work-out really was.

How It Works…

After quite a bit of testing and
fine-tuning, Dr. Tabata found the
perfect ratio for high intensity
interval training (HIIT from here
on out): 2 to 1, with 20 seconds
of full-force performance (full
speed sprinting) followed with
10 seconds of rest.

The optimal number of intervals
is 8, with a grand total of a
deceptively “easy” four minutes.
Add in a five minute warm-up and
a five minute cool-down, and you’
ve got an incredibly effective
workout in fourteen minutes flat!

=======================
Traditional Tabata works
out something like this…
=======================

Grab a stopwatch and hit the
treadmill (or track.) Run at
85% of your maximum capacity
for 20 seconds. Then, stop and
rest for 10 seconds. Repeat 8
times.

The real question though, is
does it work. Science says yes,
and the results are more
promising than you’d expect.

The Tabata Protocol was tested
against a more traditional
training method. The 2:1 ratio
was pitted against a control group
that trained at just 70% of
their aerobic capacity for 60
minutes a session. After six
weeks, the results were analyzed.

The team expected an increased
aerobic capacity in the Tabata
group, and they got it: 14% aerobic
improvements versus just 9.5% in
the control. While these results
alone were impressive, the Tabata
Protocol had yet another trick
up its sleeve.

Anaerobic boosts also registered,
with a dramatic difference between
the Tabata group and the control.
As you’re probably aware, anaerobic
capacity measures your “speed
endurance” (in this case, the
duration the subject could sprint
at their full effort).

After the tests were completed
and the results tabulated, Tabata
trainers showed anaerobic increases
of 25%. The control group showed
no anaerobic gains AT ALL!

These findings elevated the Tabata
Protocol into the rare category
of exercises that has substantial
rewards for both endurance and
sprinting athletes.

Since then, Tabata training has
grown to encompass more than just
running workouts. Today, the same
2:1 ratio has been adopted for
HIIT versions relying on kettlebells,
dumbbells, barbells and even bodyweight
exercises.

Unfortunately, Tabata training isn’t
for everyone. While the Protocol
sounds great on paper, don’t let
yourself be deceived. This workout
is anything BUT easy!

======================
The Dangers & Drawbacks
of Tabata Training
======================
Tabata training poses the greatest
risk to inexperienced and/or rusty
athletes who may be tempted to bite
off more than they can chew.

Never forget that from its very
inception, the Protocol is absolutely
grueling!

The training method was tailored to
cater to Olympic athletes, and Dr. Tabata
reported that even THEY were exhausted.
Though an optimal workout should include
8 sets of 2:1 intervals, most of the
subjects struggled to complete the
sixth set, with few making it even
to the seventh – much less the eighth!

If you’re considering giving the Tabata
Protocol a go, here are a few things
to keep in mind:
1. Start slow. Even if you ARE a
seasoned athlete, striving for a
perfect 2:1 ratio may be unrealistic.
While the 20 seconds of high intensity
should remain constant, you can adjust
the length of your rest periods until
you’re into the full swing of things.
2. Touch base with your physician to
make sure that HIIT is a safe option
to pursue. Being over 40 with a family
history of heart disease, a personal
history of a sedentary lifestyle, obesity,
high cholesterol and/or high blood
pressure could mean you need to look
for another workout.

3.If you plan on tailoring the Tabata
method for strength training, limit
yourself to 2 HIIT sessions per week.
 Recovery is a pre-requisite for muscle
 mass gains, and overdoing it will
only work to sell yourself short.

4. Don’t get sloppy! One common
side-effect of speeding things up
is MESSING things up! In your quest
for max capacity, don’t resort to poor
form. The risk of injury is VERY real,
and should never be underestimated.
You’d be amazed at the damage you
can do to yourself in a “mere” four
minutes!

======================
Think You’re Ready to
Take the Challenge?
======================

Four minutes sure sounds simple,
doesn’t it? Believe me, though,
you have no idea what you’re in for!

If you follow the 2:1 ratio, don’t
be surprised if you have trouble
making it through the fourth set –
much less the sixth.

The secret is to stick with it,
either modifying the 2:1 ratio to
a more comfortable 1:2, or to aim
at completing four sets successfully,
and gradually working your way
up from there.

If you’re pressed for time, though,
(and who isn’t?) and results are
the standard you use to measure
success, you’ll look long and hard
to find another workout that has
as much to offer.

The question is: Are you Champ
enough to take the challenge?
===============
Ask The Strength
and Conditioning King
===============

Ask The Strength and Conditioning King:

Question:

“I read where you helped
Taraje Williams-Murray lose
15 pounds in 14 days. 
I NEED THAT!  My normal body
assessment is 4′11″, 112 lbs,
19% body fat.  Since I moved
here to Tampa, I have gained
approximately 22 lbs.  I
am not happy in this skin. 
I would here people talk
about stress caused them
to gain weight, but I never
believed it.  Well…..things
happen in life that we can’t
control.  I AM NOT HAPPY
WITH THIS BODY AND WILL
NEVER BE HAPPY!  Please help!
  I need to lose approximately
25 lbs to get back to normalcy. 
PLEASE GET ME OUT OF THIS FAT
SUIT.  I have finally gotten
back to being very active as
before, but I need a good meal
plan.  Eating is about 85% of
weight loss.  PLEASE HELP.”

Answer:

MG, thanks so much for your question.

Well, first I would like to say thanks
for the great information and second,
I’m glad that you are aware of one
thing. And that is….. You are
wearing a “fat suit” and you can
take that doggone suit off any time
that you want to.

I’m glad that you understand that
your extra weight gain DOES not
have to belong to you if you don’t
want it.

So let’s begin.

You want and need a good meal plan.

Unbeknownst to some people reading
this, MG and I have already talked.
She dropped the measly $450 for the
hour, faxed over her urine and blood
lab results and completed a phone
consultation with my wife, Dr. Traci
Ferguson and myself and she’s almost
out of her “fat suit”.

Here’s what we did for MG.

We put her on 5 meals and 3 snacks.

With a diet consisting of 1600 calories
a day. She also took in 1 to 2 gallons
of water a day. Usually we would
prescribe more but her frame is
quite tiny.

we provided her with very few choices
and we were able to do this because
she came to us VERY determined to
get the weight off. 

The foods that we used were from
The Backyard Workout “diet” page
where we illustrate which foods
you should eat and which ones
you shouldn’t.

We provided her with all of
the recommended “green” light
foods.

Now she is slim, trim and her
bodyfat is down. Next, we have
to work on getting her cholesterol
in order.

 

=======
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://clicks.aweber.com/z/ct/?CUHWbneiEktaB2.kFUnOSw

- 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://clicks.aweber.com/z/ct/?tQShxlMKUPfK0eLICuphJQ

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

1. Email me your biggest traiing
question here –> 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!

———————————————

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

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

The King’s Court Vol 1 Issue 15

www.thekingofstrengthandconditioning.com

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

o Introduction: Pay Now
or Pay Later. Its up to
you, but you’re gonna
pay: An Expensive Lesson
in Life

o Feature Article:
Tabata Training:
HIT With a Twist…

o Ask The Strength and
Conditioning King:

“I read where you helped
Taraje Williams-Murray lose
15 pounds in 14 days. 
I NEED THAT!  My normal body
assessment is 4′11″, 112 lbs,
19% body fat.  Since I moved
here to Tampa, I have gained
approximately 22 lbs.  I
am not happy in this skin. 
I would here people talk
about stress caused them
to gain weight, but I never
believed it.  Well…..things
happen in life that we can’t
control.  I AM NOT HAPPY
WITH THIS BODY AND WILL
NEVER BE HAPPY!  Please help!
  I need to lose approximately
25 lbs to get back to normalcy. 
PLEASE GET ME OUT OF THIS FAT
SUIT.  I have finally gotten
back to being very active as
before, but I need a good meal
plan.  Eating is about 85% of
weight loss.  PLEASE HELP.”
 
- MG

===============
Introduction: Pay Now
or Pay Later. Its up
to you, but you’re
gonna pay: An Expensive
Lesson in Life
===============

An Expensive Lesson
(from www.rhadiandtraci.com)

Wow! I learned a GREAT lesson
recently. Or should I say, I
“re-learned” a great lesson this
past weekend. As a former world
class athlete and entrepeneur
I’ve learned thta speed kills.

I’m conditioned to move fast, work
fast and go fast. And sometimes
I go so fast that I run past the
 minor details and fine print.

My motto is “Move fast and clean
up the mess later.” We’ll that works
sometimes and sometimes it doesn’t
 work so well. But the times when
it does, outweighs the times when
it doesn’t by far.

The lesson that I learned this weekend
was, “If you want the information,
YOU ARE GOING TO HAVE TO PAY FOR IT.”

I made a bad, and ill-advised real
estate move this weekend and I spent
all day reversing my mistake and I
paid $5,000 for the mistake that
I made, which isn’t so bad, considering
it could have been a $250K mistake
(gotta find the bright side somewhere).

I hustled so fast on this home
that was going to be in foreclosure,
that I just ran past all of the
glaring red lights and hit the
gas!

Well, after I had the property and
deed in hand, I thought to myself,
“I need to find a good real estate
meeting and coach quick. Somebody,
somewhere is always holding a real
estate meeting, I’ll just find one
in South Florida, go and start asking
some questions and hire a coach.”

Well, that’s exactly what I did. I
hired a real estate coach who showed
me how bad I just got screwed, or
should I say, screwed myself and
for a second I got down on myself.

That’s when he said, “Hey brother, it
happens to all of us, you could

have sat in meetings for months
and paid 5 grand or you could have
ran out there and bumped your head
against the wall.

Either way, you were and are going
to pay to get the information. And
I’d much rather work with someone
like you who isn’t afraid to take
action.”

That made me feel somewhat better,
but when I see that huge dent in my
bank account I definitely get somewhat
upset, but only at myself.

The one thing that I can guarantee
you is this - I won’t get burnt again
and I learned in 72 hours things
about real estate, loans and mortgages,
that people will never learn in this
lifetime. And with my new coach I’m
going to learn more.

Here’s my advice to you………

Never try to take a shortcut by not
paying because you will either pay
now or pay later, but you’re damn
sure gonna pay.

As my pop would say. “You gotta pay
the cost to be the boss!”

Just pay it!

In my business and martial arts coaching
business I try to tell people all the
time that while you are refusing to pay,
you are paying, but you just can’t see
how much because you can’t see the money
being zapped outta your pocket, but you
are still paying.

Get the knowledge and start
leveraging your knowledge.

I did and I am.

Take it easy
==================
Feature Article:
Tabata Training:
HIT With a Twist…
==================

Tabata Training: HIT With a Twist…

Ask the uninitiated what Tabata
is and you’ll probably get some
interesting answers…

Some confuse it with the erotic
art of Tantra, while others will
suggest that it’s a great grilled
sandwich you can order at the
deli down the street.

In reality though, Tabata is a
rigorous but conveniently compact
workout that can revolutionize
the value of a simple 15 minute
segment of time. I don’t care
how busy you are, if you’re tough
enough, you can do it. Better yet,
if you’ve got a stopwatch and a
treadmill (or track access) you’ve
got all you need to succeed.

While you’ll never hear me say
“Drop what you’re doing and hop
on the Tabata bandwagon!” I can
safely say that in this case,
the Science speaks for itself.

If you’re already an active athlete
and you’re seriously pressed for
time – this is definitely a training
trick you’ll want to have up your
sleeve.

Tabata: The Origins

Tabata training is a fairly recent
development in the world of fitness.
It’s the brainchild of Dr. Izumi
Tabata, in Tokyo’s National Institute
of Fitness and Sports. The initial
workout was created by the head
coach of the Japanese speed-skating
team.

It morphed into today’s Tabata
Protocol when Dr. Tabata and his
team got involved to determine just
how effective the work-out really was.

How It Works…

After quite a bit of testing and
fine-tuning, Dr. Tabata found the
perfect ratio for high intensity
interval training (HIIT from here
on out): 2 to 1, with 20 seconds
of full-force performance (full
speed sprinting) followed with
10 seconds of rest.

The optimal number of intervals
is 8, with a grand total of a
deceptively “easy” four minutes.
Add in a five minute warm-up and
a five minute cool-down, and you’
ve got an incredibly effective
workout in fourteen minutes flat!

=======================
Traditional Tabata works
out something like this…
=======================

Grab a stopwatch and hit the
treadmill (or track.) Run at
85% of your maximum capacity
for 20 seconds. Then, stop and
rest for 10 seconds. Repeat 8
times.

The real question though, is
does it work. Science says yes,
and the results are more
promising than you’d expect.

The Tabata Protocol was tested
against a more traditional
training method. The 2:1 ratio
was pitted against a control group
that trained at just 70% of
their aerobic capacity for 60
minutes a session. After six
weeks, the results were analyzed.

The team expected an increased
aerobic capacity in the Tabata
group, and they got it: 14% aerobic
improvements versus just 9.5% in
the control. While these results
alone were impressive, the Tabata
Protocol had yet another trick
up its sleeve.

Anaerobic boosts also registered,
with a dramatic difference between
the Tabata group and the control.
As you’re probably aware, anaerobic
capacity measures your “speed
endurance” (in this case, the
duration the subject could sprint
at their full effort).

After the tests were completed
and the results tabulated, Tabata
trainers showed anaerobic increases
of 25%. The control group showed
no anaerobic gains AT ALL!

These findings elevated the Tabata
Protocol into the rare category
of exercises that has substantial
rewards for both endurance and
sprinting athletes.

Since then, Tabata training has
grown to encompass more than just
running workouts. Today, the same
2:1 ratio has been adopted for
HIIT versions relying on kettlebells,
dumbbells, barbells and even bodyweight
exercises.

Unfortunately, Tabata training isn’t
for everyone. While the Protocol
sounds great on paper, don’t let
yourself be deceived. This workout
is anything BUT easy!

======================
The Dangers & Drawbacks
of Tabata Training
======================
Tabata training poses the greatest
risk to inexperienced and/or rusty
athletes who may be tempted to bite
off more than they can chew.

Never forget that from its very
inception, the Protocol is absolutely
grueling!

The training method was tailored to
cater to Olympic athletes, and Dr. Tabata
reported that even THEY were exhausted.
Though an optimal workout should include
8 sets of 2:1 intervals, most of the
subjects struggled to complete the
sixth set, with few making it even
to the seventh – much less the eighth!

If you’re considering giving the Tabata
Protocol a go, here are a few things
to keep in mind:
1. Start slow. Even if you ARE a
seasoned athlete, striving for a
perfect 2:1 ratio may be unrealistic.
While the 20 seconds of high intensity
should remain constant, you can adjust
the length of your rest periods until
you’re into the full swing of things.
2. Touch base with your physician to
make sure that HIIT is a safe option
to pursue. Being over 40 with a family
history of heart disease, a personal
history of a sedentary lifestyle, obesity,
high cholesterol and/or high blood
pressure could mean you need to look
for another workout.

3.If you plan on tailoring the Tabata
method for strength training, limit
yourself to 2 HIIT sessions per week.
 Recovery is a pre-requisite for muscle
 mass gains, and overdoing it will
only work to sell yourself short.

4. Don’t get sloppy! One common
side-effect of speeding things up
is MESSING things up! In your quest
for max capacity, don’t resort to poor
form. The risk of injury is VERY real,
and should never be underestimated.
You’d be amazed at the damage you
can do to yourself in a “mere” four
minutes!

======================
Think You’re Ready to
Take the Challenge?
======================

Four minutes sure sounds simple,
doesn’t it? Believe me, though,
you have no idea what you’re in for!

If you follow the 2:1 ratio, don’t
be surprised if you have trouble
making it through the fourth set –
much less the sixth.

The secret is to stick with it,
either modifying the 2:1 ratio to
a more comfortable 1:2, or to aim
at completing four sets successfully,
and gradually working your way
up from there.

If you’re pressed for time, though,
(and who isn’t?) and results are
the standard you use to measure
success, you’ll look long and hard
to find another workout that has
as much to offer.

The question is: Are you Champ
enough to take the challenge?
===============
Ask The Strength
and Conditioning King
===============

Ask The Strength and Conditioning King:

Question:

“I read where you helped
Taraje Williams-Murray lose
15 pounds in 14 days. 
I NEED THAT!  My normal body
assessment is 4′11″, 112 lbs,
19% body fat.  Since I moved
here to Tampa, I have gained
approximately 22 lbs.  I
am not happy in this skin. 
I would here people talk
about stress caused them
to gain weight, but I never
believed it.  Well…..things
happen in life that we can’t
control.  I AM NOT HAPPY
WITH THIS BODY AND WILL
NEVER BE HAPPY!  Please help!
  I need to lose approximately
25 lbs to get back to normalcy. 
PLEASE GET ME OUT OF THIS FAT
SUIT.  I have finally gotten
back to being very active as
before, but I need a good meal
plan.  Eating is about 85% of
weight loss.  PLEASE HELP.”

Answer:

MG, thanks so much for your question.

Well, first I would like to say thanks
for the great information and second,
I’m glad that you are aware of one
thing. And that is….. You are
wearing a “fat suit” and you can
take that doggone suit off any time
that you want to.

I’m glad that you understand that
your extra weight gain DOES not
have to belong to you if you don’t
want it.

So let’s begin.

You want and need a good meal plan.

Unbeknownst to some people reading
this, MG and I have already talked.
She dropped the measly $450 for the
hour, faxed over her urine and blood
lab results and completed a phone
consultation with my wife, Dr. Traci
Ferguson and myself and she’s almost
out of her “fat suit”.

Here’s what we did for MG.

We put her on 5 meals and 3 snacks.

With a diet consisting of 1600 calories
a day. She also took in 1 to 2 gallons
of water a day. Usually we would
prescribe more but her frame is
quite tiny.

we provided her with very few choices
and we were able to do this because
she came to us VERY determined to
get the weight off. 

The foods that we used were from
The Backyard Workout “diet” page
where we illustrate which foods
you should eat and which ones
you shouldn’t.

We provided her with all of
the recommended “green” light
foods.

Now she is slim, trim and her
bodyfat is down. Next, we have
to work on getting her cholesterol
in order.

 

=======
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://clicks.aweber.com/z/ct/?CUHWbneiEktaB2.kFUnOSw

- 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://clicks.aweber.com/z/ct/?tQShxlMKUPfK0eLICuphJQ

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

1. Email me your biggest traiing
question here –> 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!

———————————————

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

The 10 Commandments, According to Rhadi Ferguson…

John Wooden once said that “Sports do not build character, they reveal it.” I’m inclined to agree. How you practice (and how much you practice), how you react to winning (and losing) and what athletic goals (if any) you’ve set say a lot about who you are OFF the field as well.

Fitness should be approached holistically. Putting too much emphasis on the physical aspects, while ignoring the mental or spiritual sides can limit your performance AND your performance capability altogether.

If you want to succeed, you’ve got to have a strategy. And a champ strategy begins with strictly adhering to the 10 Commandments of Fitness as revealed to you by, ME – the Strength and Conditioning King!

THOU SHALT learn from the pros. I guarantee that your sport, martial art or training method – no matter how obscure it may be – has a few gurus that you can learn from. Pore over their blogs, bios, books and biographies. Learn ways to tailor their success and make it your own.

THOU SHALT set goals. Aside from winning, the most worthy goal that you can set your sights on is “personal best.” This isn’t just important for chumps, but champs as well. Even if you win EVERY competition (lucky you!), if you’re not giving it your all, you’re playing the part of a chump and your success will surely soon elude you.

THOU SHALT climb outside of your box. True winners are masters of adaptability. They’ve learned that things rarely go as planned. So, they become adept at going beyond the boundaries of their comfort zone.

Train harder than you think you can. Create obstacle courses for your training, practicing as though Murphy’s Law will dominate your next match. If you’ve never entered a “real” competition, go out on a limb and do it! When you aim high, you might miss your target, but your bullet will still cover a LOT more ground!

THOU SHALT NOT get so focused on tomorrow or yesterday that you waste all of today. Your failures (and successes) over the past are just that – your past. They’re over and done with. Tomorrow’s (and next month’s) competitions are beyond your control. All you have is today – right now! Your life is the direct result of all of the little day-to-day decisions that no one pays very much attention to. Stand apart from the rest of the crowd by living in the moment and maximizing your potential at EVERY opportunity.

THOU SHALT rise to the challenge – and do it on purpose! Adversity confronts you on every playing field. There’s no getting around it. Chumps are separated from the champs the same way wheat is separated from the chaff – through fiery trials and tribulations. In life, there are two choices: Whine and make excuses OR take responsibility and make a difference. When challenges rear their ugly heads at you, do more than just grin and bear it – put on a big smile and roar right back!

THOU SHALT remember that your mind MORE than matters! This means more than just wishful thinking. It means knowing your weaknesses and then striving to transform them into strengths. It means taking time out to get away from it all and recharge. Attitude is important, but more important is the inner dialogue you’re listening to day in and day out. If you can reprogram your inner athlete, you may soon see them start shining through in the “real world” as well.

THOU SHALT be proactive. If you fail to take action, you’ll be doomed to merely reacting. Instead of preparing yourself for the future, you’ll be forced to deal with things that are urgent, but not true priorities, whirling your life all out of whack. Take time to step away from the daily grind and take a look at the big picture. Are you where you want to be? If not, what’s holding you back? Are you taking action or simply reacting? Remember, it’s your life! You (not your circumstances) call the shots.

THOU SHALT employ the power of positive thinking. Does this sound like something you’d expect to hear coming from the Health & Wellness Queen instead of yours truly? Well, I’m not trying to scam out using the feel good factor, this stuff is the real deal! Did you know that your subconscious doesn’t recognize negative commands? Words like DON’T, CAN’T and WON’T simply don’t register. If you tell yourself “I won’t freeze up in the next match”, in your brain it becomes “I freeze up in the next match!” Not the best self-talk, huh? Never forget the power of the DON’T think about an elephant trick. Take initiative and re-script your inner command center. Pose thoughts positively and see what happens!

THOU SHALT live abundantly! Life is about a hell of a lot more than the next match or the next trophy. A balanced life demands taking time out for friends, family, vacations, hobbies, education and non-athletic professional development as well. There will come a time in life when you’re no longer able to perform like a pro athlete. What will be left to satisfy you then?

THOU SHALT uncover the Olympian within. Inside of us all, there are two people vying for the forefront and limelight: the person we are and the person we CAN be. Unfortunately, the person we are is devilishly persuasive. “…you don’t really need to train today,”, “Oh, I’ll just eat one more…”, “…but it would be so much easier if…” It takes a whole lot of blood, sweat and tears to make sure that the person we CAN be is the one we turn out to be. The three ingredients to make that happen are DRIVE, DISCIPLINE and DETERMINATION.

While these aren’t the only fitness commandments (hey, there were WAY more than 10 in the Old Testament!), if you don’t take heed to any of my other advice, keep these precepts as a mark that you DON’T want to miss.

I guarantee that the rewards will spill over from your competitive edge and literally flood the rest of your life.

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

The King’s Court Vol 1 Issue 15

=============
In This Issue
=============

- Note from The Strength and Conditioning King

- Feature Article: Hypertrophy Helpers: Tips, Tricks and Techniques
to get bigger and stronger.

- Ask The Strength and Conditioning King: “Rhadi, you say that you
do a lot of bodyweight exercises, but you’re one big ball of muscle.
Did you actually get that big with Bodyweight Exercises? C’mon, be
honest.”

- Tremaine Louden

- What’s New With The Strength and Conditioning King: LOTS of big
things in store for the month of September 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

——————-

===================
Featured Article:
Hypertrophy Helpers:
Tips, Tricks and Techniques
to get bigger and stronger
===================

So what we’re gonna do is tell you have you can get BIGGER and
STRONGER.

==========
Hypertrophy
==========

The science of packing on muscle through resistance training
is called hypertrophy. Hypertrophy occurs when the muscle
fibers increase in size due to an external load. It is simply
and adaptation to the implied demand that you impose on your body.

Now, when it comes to strength training and putting on size, you’re
pretty much limited to two choices:

1. You can strike out to “reinvent the wheel”, running on trial and
error to decide when and how to train, what to eat and what
supplements to take, OR

2. You can save yourself a whole lot of time (and probably a fair
share of “chump” moments by learning the ropes from some seasoned
pros who know what they’re talking about!

 While there isn’t a “one-size fits all” solution, with a little
custom tailoring (taking into account factors such as heredity,
muscle fiber types, metabolic rates, recovery time and ability,
etc.) these six tips can lay a firm foundation to get you hyped up
about hypertrophy!

 Get ready to unveil a few “universal truths”…

Hypertrophy Helper #1: Compound Movements

 If hypertrophy and you want to put on some size, then you need to
insure that the majority of your training is centered on compound
movements, versus “isolation” techniques. Exercises based on
compound movements include the bench press, military press, leg
press, stiff dead lifts, dips, squats, etc.  You can even throw
some heavy Olympic Lifting Movements in the mix like the Snatch and
the Clean & Jerk. 

 Although your primary focus should certainly be on compound
movements, this isn’t to say that you should totally ignore
isolation exercises or weight training machines and cables, only
that the foundational core of your workouts should focus on
heavy-duty compound exercises that, frankly, have much more to
offer.

Hypertrophy Helper #2: Brief Intensity

 It kind of sounds like an oxymoron, doesn’t it? “Brief Intensity.”
But, if you’re looking for a workout that puts its money where its
mouth is, brief intensity training is the way to go.

 There is such a thing as too much of a good thing, and intensity
training is one of them. It can cause a frustrating “Catch 22.”

 Science says that the best way to build muscle mass is to
implement intense strength training, where each set is taken to the
brink of (or over the brink of) muscle “failure.” This type of
training sets the stage for size and strength gains.

 Unfortunately, taken too far, intense weight training can
seriously diminish your body’s ability to safely recover.

 Here’s the crux: Recovery comes first in the process, THEN growth.
If you’re overdoing it, not only are you compromising muscle
recovery, you’re also compromising your results.

 How much is too much? To play it safe, shoot for completing your
workout in one hour or LESS.

Hypertrophy Helper #3: 2 On, 1 Off

 This hint is actually an extension of our last Universal Truth,
and its purpose is the same – to minimize the risk of
over-training, under-recovering and/or mental exhaustion.

 If you can think of a training schedule, I’ve probably tried it.
While there’s something to be said for most of them, you’re
probably a lot like me: more concerned with the ends than the means.

 That said, if you’re looking for the BEST results, I’ve got 2
recommendations:

• Every other day training, or
• A 2 on, 1 off, 2 on, 2 off weekly regimen.

 Here’s why:

 By the end of a two-day stretch of intense training, not only is
your body in need of a break, your brain is too! Anytime
circumstances mandate that I train for three (or, rarely, more) in
a row, I’m sluggish, unmotivated and sometimes just plain mean!

 I see the same thing happen with other athletes I train as well.

 Never forget: Hitting the gym does STIMULATE growth, but the real
growing doesn’t actually begin until you rest and recover.

Here’s what we usually do when we are in a tough hypertrophy phase.
 We workout on Monday and Tuesday, we rest on Wednesday, workout on
Thursday and Friday and then take off on Saturday and Sunday.
That’s 2 on, 1 off, 2 on, 2 off.

Hypertrophy Helper #4: Protein, Protein, Protein!

 Everyone needs protein, but few people need it more than
weightlifters and bodybuilders. Don’t even THINK about settling for
the measly “recommended” daily allowance – it just won’t cut it.

 When you workout and lift, you’re actually creating microscopic
tears in the muscle.  Protein helps rebuild your muscles for the
next workout.  So it shouldn’t come as any great surprise that when
you’re building (and/or repairing) muscle, getting enough protein
is a MUST! A dietary protein deficit is a surefire way to hinder
hypertrophy.

 How much protein does it take? At absolute minimum, you need to
take in at least 1 gram of protein for every pound you’re packing.
Ideally though, you should shoot for 1.5-2 grams per pound, per day.

 Additionally, instead of trying to cram all of that protein into 2
or 3 meals, you should aim to spread that protein over more
manageable 5-7 daily meals.

 Not only will this help you avoid gorging yourself, it will insure
that more amino acids will be easily accessible throughout the day
– fostering more efficient growth AND repair.

 Wondering where you’ll get all of that protein? Chicken, turkey,
beef, eggs, cottage cheese, wild game and whey are all great
options. If you can’t choke all that protein down the “old
fashioned” way, you can opt for a quality protein powder to help
“fill in the gaps.”

Some of our favorite protein powders are Probolic, Muscle Milk,
Muscle Milk Light and Evopro. We also like to eat a lot of egg
white omelets with mozzarella cheese.

Hypertrophy Helper #5: It Ain’t Over When It’s Over…

 One way to take advantage of your workout and realize impressive
gains is to tap into something referred to as an “anabolic window”,
an exclusive post-workout opportunity.  This is referred to in
research and the strength and conditioning field as nutrient timing.

 Here’s how you put it into practice… After an intense workout,
your muscles are fiending for fuel – both protein and carbs. Deny
them at your own risk!

 Your best bet is to whip up a shake containing between 30-50 grams
of protein and 60-100 grams of carbs. Both need to be of the
fast-acting variety. Whey is an optimal fast acting protein.
Dextrose and maltodextrin are great carb choices.

 Drink this concoction just after your workout. The protein will
aid muscle growth and recovery while fast-acting carbs help to
spike your insulin levels – integral for transporting carbs and
amino acids into the heart of your muscle cells.

 About an hour and a half later, follow up with a “regular” whole
food protein and carb combo.

 If you’re serious about size and strength gains, studies confirm
that this is a winning approach. 

Don’t miss refueling at these crucial times. It is hard and it
takes discipline. After a tough hypertrophy workout, eating is
probably the last thing that you want to do, but you must do it if
you want to be successful at packing on the lean muscle.

Hypertrophy Helper #6: Get Supplement Smart!

 Using supplements isn’t a prerequisite for strength training, but
they can certainly lend a helping hand! Unfortunately, USING
supplements isn’t enough – you’ve got to use the RIGHT ones! While
you’re free to decide which brands, doses and formulas work best
for you personally, here are four supplements that have a lot to
offer any strength trainer:

Quality Protein Powder: While whey is best for post-workout
nutrition, most other shakes should include a blend of casein, whey
and egg albumin. Unlike straight whey (which is rapidly absorbed),
this blend offers more of a “time release” effect. They’re
especially handy before bed, when you’re looking at a 5-8+ hour
“fast.”

Creatine: If you’re tired of all the confusion and hoopla regarding
supplements, this one eliminates all of that. Creatine has been
thoroughly researched, studied and reported on. It’s been tested
not only in the labs, but in the gym as well – and both results are
equally impressive. Just a few cited benefits include: greater
strength, improved nitrogen retention, cellular voluminization –
not to mention lactic acid buffering. It’s also been proven safe
and effective for just about anyone.

Glutamine: This is one supplement that’s packing one Hell of a
punch! If you train regularly, you need to seriously consider
adding it to your shopping list.

            Here’s what it has to offer:

• Enhanced functioning of your immune system
• Elevated glycogen storage
• Boosted glutathione (a powerful antioxidant) production
• Improved digestive health
• Greater cell voluminization
• As well as natural growth hormone dispersion.

EFAs:  All fats are not created equal! Essential fatty acids (EFAs)
have been proven to play a huge role in fat burning, decreased
insulin sensitivity, anabolism and probably most important for
strength athletes – increasing hormone synthesis.  Flaxseed oil,
nuts and oily fish (salmon) are great sources of EFAs that need to
become staples in any well designed hypertrophy cycle.   

 Get some!

 Don’t look at these helpers as rules or limitations. Instead,
recognize them for what they really are – tools to liberate you
from the bondage of painfully slow trial and error, and take you to
the freedom of potent, powerful results.

 Because, honestly, what else really matters?
Take care and thanks for reading.

Your Humble Servant,

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

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

QUESTION:

- Ask The Strength and Conditioning King: “Rhadi, you say that you
do a lot of bodyweight exercises, but you’re one big ball of muscle.
Did you actually get that big with Bodyweight Exercises? C’mon, be
honest.”

- Tremaine Louden

ANSWER:
Dear Member of The Court:

First and foremost Tremaine, I would like to say thank you for
being a member of the King’s Court. Secondly, let me answer your
questions.

The honest truth is that currently I do perform an exercise regimen,
in which the core groups of exercises are bodyweight exercises.

I also perform a lot of Dumbbell exercises as well. I’m not
competing anymore so I don’t have to jump under a bunch of
weight to turn myself into a super-human being. I just need to be
strong enough to practice with some of the pro Mixed Martial Arts
fighters that I train with and the judo players with whom I
workout and train.

Did I get this big by just doing bodyweight?

The answer to that question is no. I got this big through proper
nutritional practices.

I think the question that you are really asking is, “Can you get
big by performing bodyweight exercises?”

And the answer to that question is ABSOLUTELY! Remember, the only
thing that really limits the growth of an individual is their
imagination, innovation and the ability to access information.

For example…. A seated Dumbbell Shoulder press can be recreated
by performing a handstand pushup.

4 sets of 10 heavy squats can be duplicated with 4 sets of 15
single leg squats. (And if you think that you can’t get hypertrophy
from singlelegs squats, then I’ve got news for you.
YOU MOST CERTAINLY can.)

Also remember, that inside of the culture of bodyweight exercises,
you also have partner exercises, which can add some great external
resistance. 

Bodyweight exercises are utilized because they are inexpesive, they
take up less time and they are very versatile. You can also get a great
assessment of your personal strengths and weaknesses through unilateral
training.

As for getting big….

Refer to the article above and also pay very close attention to your
nutritional practices and your eating habits. Just remember that
if you want to put on size, you are going to have to put on some
fat too. And then after you put on the muscle, you will have to
get the fat off.  Hypertrophy comes at a price. You will gain some
weight, but you can get it off through proper dieting.

Lastly, the answer to your question is “No”.  Personally, I did
not get this big by utilizing just bodyweight exercises. I was
not exposed to all of the training methods and modalities that
I know currently. However, I can perform exercises, movements
and protocols, that I would not have been ever even able to
attempt in my youth.  It’s kinda funny because even though
I’m weaker (by traditional measurements), I’m actually
stronger - especially my core.  And I can jump under 225lbs
on the bench press and knock out anywhere between 15-25 reps
depending on how I feel and I don’t even bench press one bit.

If you want to know what I do and how I do it, you can get
my at-home workout right here –>
http://www.thebodyweightworkout.com
Take care and thanks for your question.

Your Humble Servant,

Rhadi Ferguson (The Strength and Conditioning King)

P.S. Remember Tremaine, there is always more than one way to
“skin a cat”.  Bodyweight exercises are just one of the tools
in the toolbox of strength training. Just like Dumbbells, Kettlebells,
Sandbags, Medicine Balls, Tires, etc.,.

Use what you can to get what you need!

———————————————
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 is FINISHED!! I just have to
get the prototype sent to me so that I can review it.  So
stay tuned for the release date of Maximum Dumbbell Training.
 
- 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
- Before you leave this page, you need to do five things:

========================
PLEASE SUBMIT YOUR QUESTION
========================

- 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.