In this issue:
Video of the week: snatch+windmill+turkish getup
This week we look at a wonderful "compound drill"-- fancy language for "stringing several drills together." This combination is featured in The Art of Strength: Newport DVD and will work every muscle in your body. Enjoy the Snatch+Windmill+Turkish Getup!
Artist Profile: Mike Karpinski
I am a 59 year old General Manager of a publishing company in Oregon. I have been working out for over 4 decades. During that time, I have been a runner, cyclist, and martial artist. I have weight trained during most of that time as well.
My weight training has changed over time. For many years, I thought that sculpting was the way to go. I spent countless hours working specific body parts to achieve a look. I noticed, however, that my core wasn’t getting much stronger. My overall endurance was “just ok”, but not what I thought it should be given that many hours in the gym. It was at this time that I discovered a book on deadlifting by Pavel Tsatsouline. I started to deadlift and everything improved: strength, endurance, martial arts, and cycling. I did this for several years.
An eye injury stopped me from continuing active martial arts and I quit working out for several months. When I finally returned to the gym, I was looking for a new training style and discovered the kettlebell. I bought a couple of them, struggled to devise a workout strategy, and soon returned to standard weight training.
Then I read about Anthony and the Art of Strength DVD. I bought the DVD and I have been using it for about two months. This is the answer to my strength training question. With this DVD and the kettlebell, I get it all. It’s a compact workout with compound exercises that work the whole body-- including the core, legs, arms and chest. Plus, I get great muscle and overall endurance.
I’m always concerned about how I spend my workout time. I want to get the most out of the time I do spend. This is it! I have gained strength, lowered my body fat, and improved my overall fitness. I’m still throwing around sheets of plywood like I did in my 30’s. This DVD made it easy for me to get started with a kettlebell routine that I know works. Even my massage therapist noticed the change right away and asked what I had been doing differently!
I typically workout with AOS Providence 3 days “on” with 1 day of active rest followed by 2 days “on” with 1 day of active rest. I think that I have finally found the strength training program that will take me into the next decade and beyond. I’ve ordered AOS Newport and am looking forward to alternating the 2 DVDs.
I’m 59 years young and will be using Anthony’s programs for a long time to come!
Mike Karpinski
Jacksonville, Oregon
Get your feet wet with kettlbells
Articles featuring kettlebells are popping up everywhere-- appearing in mainstream fitness magazines, national TV news broadcasts, local newspapers.... even in Vogue! I was carrying a kettlebell into an obscure hotel in Virginia last year and the doorman exclaimed, "Hey! Is that one of them thar cattleball thingies from that Pavelsky guy?"
An explosion in popularity is underway and there are a lot of new people giving KB's a first try. KB drills, however, require a bit of a paradigm shift for folks used to regular gym training. After people learn some of the fundamentals from Pavel Tsatsouline's books and videos (or better yet-- live with a local, certified RKC instructor), they are often left scratching their heads.... "ok, what do I do now?"
The Art of Strength DVD series was devised to answer that question. If you haven't yet purchased an AOS DVD and are just looking for an ultra-basic routine to get started, try the following circuit:
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20
10
20
20
20
20
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2 handed swings
windmills (5 each side)
cleans (10 each side)
military press (10 each side)
hand to hand swings
rows (10 each side)
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Put a 30-60 second active rest between each of these and try to repeat the whole circuit 2-3 times. Should take under a half hour (maybe even 15 minutes). If you are new, make sure to concentrate more on good form than completing reps.
Your lower back is likely to feel tender initially. That's partially because you are working your body in a completely new and unusual way... and partially because you probably need to concentrate more on developing lots of core tension. Really try to compress your abs, keep a straight back, and squeeze all the muscles in your body throughout. This will properly support your core and create a protective "human weight belt" effect.
Enjoy!
AOS Audio returns... new and improved!
In a special promotion to kickoff "The Minute of Strength" newsletter a few months ago, many of you got to download an early version of the "AOS Providence MP3" workout for free. The response was overwhelmingly positive and we are now committed to producing each of our titles with a companion audio version.
AOS Providence: the updated, official MP3 version!
Based on feedback from actual users, we reworked a few of the rounds to offer up clearer instructions and a tighter musical integration. The product is available now in our online store. At only $12, this 45 minute workout comes bundled in 2 flavors: the full routine "with music" and "without".
Learn how to mix your own tunes with an AOS MP3 here.
Once you've mastered AOS Providence in your living room, take your favorite hunk of iron and an iPod or other MP3 player outside to REALLY enjoy this warm Spring weather!
Click here to purchase or listen to a free sample.