100 Seconds Of Fat Melting Training Like Nazis Standing Next To The Ark

 

Certain aspects of training can be hard as hell and you do the best of what your body allows you. Even with a strong mind, your body is quite capable of more than we give credit but there's always a limit that reaches maximum. In Sprint Training, no matter who you are, your top speed only lasts mere seconds. In those seconds however, you are training your body to tackle fat like Kevin Greene took down quarterbacks; hard, fast and with ferocious intensity. 

Sprints separate the men from the boys and turns them into lean, mean fighting machines nearly as fast as the Flash. You can have your life flash before your eyes and still see what it would be like to go so hard that you are fighting for your life at the same time. Sprints are primal, intense and full of benefits that we often ignore because of the various things that it does or doesn't do. In simple terms, Sprint Training gives off Warrior Vibes.

For 10 seconds at a time, you can imagine many things to make this as intense as it's meant to be: Chasing down somebody, running from an animal, racing your shadow, being a character, being a real life superhuman or whatever you choose to do, make it so you're creating the fastest version of yourself. Those 10 seconds can determine the ability to burn off fat at a rate that's almost unbelievable to comprehend. Now imagine working those 10 seconds multiple times and rest 2-3x as long in order to recover. It's Strength Training in its simplest form; no complicated things to do, no machines, no gym noise, nothing but you and the ground. 

Hill Sprints however make fat burning the ultimate workout that ground sprints doesn't get passed. Even by mere inches, Hills make your ground work better and you take on a whole new meaning to the words "Mental Toughness." This past Thursday and yesterday, I took on a Hill nearby the house and went as hard as my body allowed me for 10 Sprints at 10 seconds at a time. I wasn't always my fastest, but went hard as I possibly could and made each sprint and my recovery count. It's that time of year where flowers bloom, the weather gets warmer and the days are longer. It's time to hit the Hill to really make the most of what you want to achieve in having a lean physique fast. 

Like the Nazis standing and getting melted by an ancient and powerful box, your fat won't stand a chance with Hill Sprinting. Like always, pay attention to form but at the same time, pay attention to your intentions as well. This isn't some climb up a hill and going for a hike, you're going to work at the hardest you can possibly make it for those few seconds of training. Intensity is the key and your will to go hard as if your life depended on it. 100 seconds is all of the time it takes to induce the largest amount of Growth Hormone and Testosterone possible. Be able to breathe better, sleep better, eat more and feel that urge of sexual energy that every guy wants to feel. 

Training this way is only needed 2-3x a week and it's best to start off with a small number of sets and seconds if you haven't done them in a while. 4x8-10 seconds would be a good starting point, that's a max of 40 seconds of work. Each month, add one sprint and a few seconds to progressively get more out of it. Max sprints IMO shouldn't be more than 20-30 seconds and on most days, 10-15 is more than enough. Max amount of Sprints shouldn't be more than 10 because you're training merely to get leaner and stronger, you're not trying to match Walter Payton who did so many damn sprints it's a miracle his legs didn't fall off his body. At full speed may not be more than a few seconds and probably no more than 10. It's very difficult if not impossible to stay at 100% speed for 30 seconds. 

To build a program on Hill Sprints, check out Josh Bryant's 6-Week Sprint Training Guide to get you started. Also check out his Speed Training book.

Be fast, run hard and keep being amazingly awesome. 

Creating A Flow

    This isn't how to build flow using energetic training (Chi Kung) but it helps. What I do want to tell you is, you can create a flow of putting exercises together whatever they may be, could be DDP Yoga, Squat Training, Muscle Control, lifting heavy weight or Farmer's Walk; you can put some of the most intense and even the toughest exercises together and create your own energy by how you move, your breathing and how you bring them together in sequence like a circuit or just resting than moving to the next exercise. It's a practice that develops not only great physical strength but building internal power. Most people believe in order to channel your energy internally you have to do training of that sorts, not always true.

 
    Finding that rhythm for you may not be easy or maybe it will, it's up to you to figure that out. Following someone else's workout is great no question but the other side of that is it doesn't always flow with you because you didn't come up with it, you're just following someone else. Some people don't like me saying that but you know what, I've learned from experience when you build your own workout and it flows for you, it is so much more worthy than just trying to "Keep up" with the other person. I love DDP Yoga it is one of the best systems in conditioning today and combines many elements I'm interested in but as I've said with every other program I like, I learn and study the exercises but I don't feel good about trying to keep up with that person's program when I can just come up with a workout of my own that is just as intense or more and I'm getting greater benefit out of it. "Make it your own" as DDP would say and I have been following that motto for many years nearly a decade actually. Find a rhythm that works for you.

 
    One of the most important aspects of creating your own flowing sequence no matter how intense or the tempo might be is pacing yourself. Most who buy those infomercial crap just want to jump in and not consider the consequences. In reality you are not meant to try to keep up with the people on the DVD, you are meant to build yourself up and keep up with yourself. If you just try to go as fast as they do or anyone for that matter, you're missing out on building your own style and doing your best to flow for you not to see if you're just as good as they are. Nobody is better than the next guy, some have more experience and their bodies can handle greater stress but they're no better than you. You are one person and you need to give yourself a chance to make something out of yourself.

 
    This is my favorite part about the article where I get to tell you about being creative. You can follow along with someone else and just be a mindless sheep or you can break the rules and just make shit up. Let me put it this way; you understand the basics of your program whatever it might be so now, just make up the workout, learn how your body flows through each exercise and follow your intuition about what to do next, follow your instincts, listen to your body and feel in your mind what gives you the most benefit. I rarely ever do the same workout twice in the same week because after doing the same exercises in the same sequence over and over it becomes boring to me real quick. I don't want to feel I'm stuck in this routine, I want to be free to make my own choices and go with how I move and exercises that give the freedom to breathe, stretch and just let my imagination run its course. That's the beauty of just making up your own workout is the use of your imagination and tapping into that power that resides within you and you don't even realize it. Build a flow that creates your own bliss, your own intensity and the only person you should be keeping up with is yourself. No one else has your body and your strength and/or weaknesses so why should you try to keep up with everyone else? Think outside the box and do something out of the norm that only you decide how intense it will be, what the tempo is and making it work for you and nobody else.

 
Have a great weekend everyone. Be awesome and train hard. Next Friday will have me writing my last article for the next few weeks as I will be in California for my 30^th Birthday celebration. You are the most bad ass people I've ever had the pleasure writing for. You all inspire me to do what I love. Keep reading and find the best resources for you or your friends/family.

 
    

Thinking With Power

           What if you can create a world internally and have it become your greatest ally in the quest for health, strength & fitness? How would you create it, what would sound like and feel as it vibrates your body from within? The power we have in our minds is far greater and mysterious than we care to understand. We have scientists who have studied the brain and still have many grounds to cover that haven’t peaked yet and we also have masters in various Internal Arts that have such great power even though they’re small in reality. The world you can create has limitless possibilities if you believe in it.

            The power you have can go far beyond the outside. When you train whether it’s for sports, competition, to be healthier, gain strength, lose weight whatever the case may be it is important to know you can do many things and you have the power to do them. I like to do sprints because they raise my testosterone like crazy, when I go out and sprint I don’t just look t the distance and how long or fast I need to get there but I imagine in my mind I could be a superhero or a wild animal with lightning speed. When I think like this, my body changes, my muscles start to fire on their own and when I take off I’m zooming down the path. If you like to lift weights, don’t just lift and go with it, think differently, change your breathing and feel as if you are able to tackle the weight with effortless power.

            To unleash your strength, it’s not always physical. Unlocking that super strength within you takes great focus and how you think. When you change the thought, your body reacts to it, don’t think like “ok I’m going to try to lift this and see if it’s possible.” Change the thought, think how would a god like say Zeus would pick up a weight, would he say he’ll try to lift it and see if he can, hell no, he’s Zeus and he’s a mighty god of superhuman quality and he knows he can lift it just by how he breathes, how he grips it and what’s already within the power of his mind, he believes so greatly it’s undeniable. Now I’m not saying to think like this and Bench Press 1000 pounds or something like that but this is a prime example of how you can think differently and excel past your plateaus and go as far as tripling your strength and speed or more.

            It takes practice to learn this kind of thinking and feel it with intensity and focus. Like with anything else, you progress and train your mind and body as if it they were one and the same. Little by little you’re edging your way up and building strength you never thought was possible. Nobody has a giant amount of strength in the beginning, we all started out weak in some shape or form and in order to get stronger, we progress even by a tiny fraction that can lead to a massive amount later on. Believe you can get better whether by a speck or more and you’ll start to realize where that true strength lies, it’s not how big your muscles are or how much you can lift off the ground or rack, it lies deep within your soul and the way you empower the internal entity that is your mind.

Be awesome guys and have a wonderful Spring Weekend.  

Super Strength In A Flash

           

            When many people go to the gym or train at home whatever, they believe that having an exterior body would make them happy and that if you have a great body you must be super strong and fit. Not always the case. You may have a fantastic body or striving to make one but strength most of the time comes from within. When you develop both a body internally and externally you are achieving more than what most people will accomplish.

            To develop an internal body you must harness your Chi or in other words Life Force. This can be achieved through meditation, qi gong practices, Tai Chi, or the 21^st century of Chi Training called CoreForce Energy; the system that helps triggers the body’s movement and mindful entities to achieve super strength in an instant. Sure if you can lift a heavy weight you're strong, you can bend steel or hold a planche you're strong but how you think into those things with certain “torquing points” and speed at exact timing can turn them into a moment of instant power.

            The way to bring it out is by training your mind where to put certain things, how you think beyond what you see and where your focus points to. You can move in any direction you want and still have great strength to use. From my experience it’s using what are called imaginary spheres around certain points on my body that give me the strength for whatever I want to do whether it’s an exercise or opening a door, even carrying furniture to help someone move. It’s not just a strength and physical element, you can use it on how you talk, how you think differently and the way your body language is used.

            We all have this power from the day we were born to the day we die. Some of us achieve it at a high level only in like emergencies or the fight or flight concept but either way, we have super strength within us and we can harness it if we learned its direction and intent. What would it feel like to become 2-3 times stronger with only a few minutes of learning how to do it, would you want that? Most of us believe that our bodies cannot go more than 5% of what is normal strength at the highest peak but what if we moved that by even 1%; it would be astounding and surreal. No matter how old you are whether 10 or 100, you can bring out levels of strength that just boggles the mind and be able to do it without injury or having to think a whole lot and just in the snap of your fingers.

            It’s fascinating to learn and it’s fairly simple and yes it takes time to learn it just like everything else but even you have mastered even a small percentage of it, your strength and power will skyrocket, learn a bit more and you'll be begging to find out what you can do more but if you learn all of it and consistently the possibilities are limitless. Don't just learn all of it; take bits and chunks of it for whatever you want to do. The strength you have now will become a thing of the past and if you really master it, you can turn it off or on any time you want. 

4 Ways You Can Add Isometric Exercises To Your Current Routine

I've always been a fan of Isometrics no only for building superior strength but to learn how to focus on a single point without moving a muscle. When done right, Isometrics can increase your strength, create vitality & health, give you an incredible body and doesn't take up much of your day to get awesome results. There are different ways to include Isometrics but here are a few main ones to get you going......

1. Use Isometrics as a finisher:
Isometric Exercises are intense and build strength quickly. By adding an isometric whole body exercise to the end of your workout you fatigue the entire body to a greater degree.
What do I mean by Whole Body Isometrics?There are several isometric exercises that incorporate the entire body. Try this for example. Stand next to a wall. Place your hands on the wall about chest level. Get in a low lunge position and push against the wall with all of your strength.
Did you feel your whole body engage? I bet you did. You’ll feel it from your calves and quads up to your shoulders and arms.
Do this exercise for 30-60 seconds as a “finisher” to your current routine and you’ll be blasted.

2. Use Isometrics in your Super Sets:
A super set is a combination of exercises that you do immediately without taking a rest in between.
One example is doing push ups and pull ups. You start off doing a set of push ups then after you fatigue you go straight into pull ups. That’s a super set because you do one exercise after the other.
However, try adding an isometric into the mix and you’ll increase the difficulty of your super set. For instance, you can add palm pushes right after you do push ups and isometric pull ups after the normal pull ups.
Here’s how to do palm pushes. Place your hands together in a prayer position. Push your hands together as tightly as you can. Do it for 30 seconds. This works the chest muscle group which is why you would want to do it right after the push ups.
Here’s how to do isometric pull ups. Lift yourself up on a pull up bar and hold the position with your elbows at a 45 degree angle. Do it as long as you can. This works the back muscles which is why you would want to do it right after the normal pull ups.
Adding both isometric exercises to your super set will fatigue your muscles so much more quickly.

3. Include Isometrics To Your Drop Sets:
A drop set is a series of exercises that are slightly less difficult than the previous exercise. Each exercise works the same muscle group but you recruit more muscle fibers and tear them after each step.
Most drop sets are used in combination with weights. Let’s take dumbbell curls which work the biceps, as an example.
A typical drop set is to start with a weight that you can do for 8-12 reps. Then once you fatigue fully, you grab a lighter weight and try to do as many as you can. Then you keep repeating this process until you can’t even lift a 10-15 lb dumbbell.
Try this: After you drop down in weight, while doing a drop set, lift your arms so they are in a 90 degree angle and squeeze them as hard as you can for 30 seconds. Do this before each drop and the pump will be amazing.

4. Do Isometrics During Your Recovery Period:
Exercise programs that are focused on strength or muscular gains need to incorporate rest days. Your body needs time to recover and “take a break” from very intense physical activity.
Isometric exercises can be done on active recovery days to help recover from typical strength programs.

I don’t recommend that you do a 30 minute isometric routine on your off days. Yet, you can certainly spend 5-10 minutes moving through some isometric postures to keep your muscles engaged.
If you’re interested in seeing a full 8 week isometric training plan to help you build strength and size, check out my fitness buddy Todd’s Isometric Strength program. Its super intense!

There you have it to get you started in your Isometric Training. Remember to ease up on the tension at first because Isometrics can be very exhausting. Build yourself up and that Isometrics can be used for Muscle Control, Speed Strength and many more.
8 Week Isometric Strength Training Program 

By The Beard Of Zeus

            

             Sorry I had Anchorman man on the brain this morning. If you’re a fan of Will Ferrell or Awesomely Stupid Comedy watch Anchorman & it’s sequel. Whenever Ferrell (who’s character is Ron Burgundy) is in shock or whatever he says a random set of words instead of holy shit it’s like “Sweet Odin’s Raven” or whatever comes up. I find it funny but I still like the god himself.

            Funny things aside, you can harness the power of Zeus if you apply the thought, your action and your imagination of super strength and speed by using simple techniques that can create strength by three fold. It’s teaching you to harness your strength that you already possess within you that just needs a key to unlock the door. Believe me I was skeptical at first too and I've been learning all kinds of stuff for years but I decided to put my skepticism aside and just test it, see if the guy who was teaching it was bluffing and full of shit, I was dead wrong and was in for a whirlwind.

            I was shocked when I incorporated the sounds, the imagination and the target points to what I want to do and my strength shot up like a damn cannon. I've literally done hundreds of exercises in my lifetime and even with the most difficult ones felt at ease. It’s called CoreForce Energy; a system proven to combine different elements to surge your strength in less than a few minutes if not seconds. Imagine if you’re an athlete being able to run a little faster down the field, knock the ball out of the park, have laser eye coordination while shooting a basketball have a faster and more accurate slap shot, have a better golf swing and do it all without steroids and/or PEDs, would you want that kind of power and speed?

            This isn't just for athletes but for people from all walks of life from the business man to the martial arts, to the entertainer and opera performer, to the awe strength of Circ Du Soleil to the motivational speaker who wants project a greater voice. When you get your hands on CoreForce Energy you’ll learn in small chunks how to peak your performance at the maximum level with step by step simple but effective elements of training, philosophy and the internal arts.

            Zeus is a fundamental component of the course and you’ll find out why when you hear the sounds of power and music, to feel the surge course through you with breathing patterns that give you strength instead of draining it and you’ll find the deepest secrets of Einstein’s vision of standing on the tip of the light traveling at the speed of light at 186,000 miles per second and how this one technique can increase your speed within an instant. Unlock the power that’s already within you and harness your strength like you've never seen it before. No matter how big or small you are, there’s something there for everyone and my friend Garin Bader will show you the deepest secrets of unlocking your power, your undeniable speed and the strength that is just edging to be unleashed. You have the power my friend, make it happen and perform at a level that you have been dying to have.

The Gateways To Herculean Strength & Blazing Speed

I'ma huge fan of Mythology and Superheroes and a personal favorite is a demi-god we all loved by his strength and courage but also hated for his vices and troublesome behavior depending on your version and that’s Hercules, the son of Zeus and a man that was born into chaos and a mystical time of mystery, magic, sorcery and dangerous creatures. The reason I got into him and why I believe he’s a great choice for this article is because really, he is the ultimate synonym for strength and the ability to overcome obstacles in the most daring and unimaginable fashion. Get ready to learn the very secrets of how to obtain some of the glorious and powerful strength.

There are always debates about how to get strong in the fitness world. Sometimes we rely on one exercise to determine a level of strength, at times we rely on a specific fear or skill and even in some cases; we determine who can be the strongest in 3 lifts or more. For me the best answer to determine strength is how you are efficient in various ways to exercise plus exerting an amount of force. You're strong in some areas, other areas you're weak in, it’s a simple fact. Others try to make one thing and blow off the other. Why not work different elements like Strength & Endurance in the same workout? How about the idea of hitting a heavy weight then moving onto an exercise for high reps? It breaks out of the norm and it gives you a sense on what you can measure for your own strengths.

 Most people believe that if you want to get stronger, move onto weights but it’s not always that simple or that quick to judge. BodyweightTraining when done right can be much tougher and more exhausting than hitting the weights. One of the most effective exercises to build strength from multiple angles is to move like a wild animal. Animals in the wild are far superior in strength than man is period, there’s no question how abundantly strong they are so why not mimic them the best way we can. Just to hold a certain position takes strength right, now let’s move in an awkward direction and see if we can keep tight in that position while in a moving process. Believe me if you can get strong in the most awkward positions you have strength in ways most can't match

 A key to learning effective strength and power is through sound. Sound, how the hell do you determine that? Think about, a punch for example…BAM, BAM, did it sound powerful and super strong? It sounded more straight edge and a little dull, it’s powerful but it doesn't have that spark of real strength. Here’s another one…WAA-KAHH..How did that sound? To me it sounded fast, powerful, directional with a specific point of torque. Want to know the best way to look for that sound? Ever heard of Bruce Lee? I rest my case.

 One of the simplest ways to get better at Bodyweight Exercises is through Progression but what’s the best way to determine that? You've done 100 push-ups, great how do you make them harder? First off what type of push-up did you do to get those 100 reps? Did you do them military style or did you do in a handstand against the wall, how about your feet elevated on a stool or even your hands between two chairs? If you did them military style, how about trying the same amount of reps while doing 4 seconds going down and 4 seconds coming up, if you did them in a handstand I want to shake your hand because only less than a handful of people on the planet have done that, feet elevated do them going down fast and come back in 5 seconds. Tempo and position is a great way to determine progression in push-ups and many other exercises.

 What do Michael Johnson, Marcus Allen, Walter Payton and Kurt Angle all have in common? They all did Sprints to build that explosive speed and undeniable power in the entire body plus they all build high levels of Natural Growth Hormone, the thing that has the ability to burn fat like a furnace, build muscle like crazy and expand the lungs like there was no tomorrow for high levels of endurance. Sprints done 2-3 times a week is one of if not the fastest way to burn fat and builds natural muscle. It gives you that high kick of endorphins after a workout which can be no more a few minutes tops but isn't it ruled that you have to do 30 minutes of cardio and an hour of weights to burn fat and build muscle, dude get with the program. Really no more than 8 sets at about 15 seconds per burst is all you need and if you can't do that at first start with 4x8sec. And work from there.

 

The number one key to open the door to superhuman strength and speed is to have an open mind. Too many people are skeptical and afraid and avoid the very possibility that they will be able to achieve levels of muscularity, strength, health and stamina. Being open to ideas and find what works and what doesn't for you is a sure thing you’ll find what you're looking for. Too many follow this, avoid that and are sheep to those that think they know best, nobody knows your body better than you do. Find your own ways to get to where you want to be, I advise to avoid drugs and PEDs as much as possible if not at all, learn the natural ways to get strength, your body will be better for it.  

11 Reasons You Must Do Isometrics By Bud Jeffries

Copyright © 2012 Legendary Strength. All Rights Reserved.

Prepared as a Gift for Friends

of Ben Bergman

11 Reasons You

Must Do Isometrics

if You Desire

Strength, Speed and

to be Super Human

By Bud Jeffries

Copyright © 2012 Legendary Strength. All Rights Reserved.

Reason #1

Help you fix holes in your strength

One thing that’s very important to me is to have a complete strength. When I say that I mean a complete range of strength and endurance, ranging from long term cardiovascular endurance, to short intense endurance, to high maximum strength, to real world strength, to individual muscular strength, to strongman based or non linear type exercises, to flowing exercises, to odd angle strength and everything in between.

 One of the things I found as I began to experiment and look at isometrics more closely is that I was extremely strong in most of these places, but I didn’t feel that my ability to hold weight, especially a heavy weight still. Or even just to hold my body in certain isometric positions wasn’t as strong as it should be. I certainly didn’t have the strength or strength endurance to hold it for long periods of time in those positions.

Hello, I’m Bud Jeffries and I’ve probably done more with isometrics then just about anyone else alive.

I felt like that was a hole or a weakness in my strength, that was something I should correct. That’s one of those things that if you leave gaps it comes back to haunt you. The ability to pick something up once is fine, but what if you have to pick up something heavy and hold it to save yourself or someone else or simply to test yourself for true strength? It is a mental toughness builder, but it’s an actual physical skill that most of us are somewhat lacking in comparatively.

Unless you’ve done a tremendous amount of isometric training you won’t know or be able to express every bit of power that you have in that particular way without this training. Don’t let there be holes in your strength, because it’s easy to have them and miss them and

Copyright © 2012 Legendary Strength. All Rights Reserved.

it’s easy to not understand that they’re there unless you’ve experimented with all different kinds of strength. This ranges from moving heavy weights fast or slow, to moving extremely light weights fast, to holding light or heavy weights or body positions in absolute still or isometric style training. Isometrics are a great way to train your body and you should be doing it.

Copyright © 2012 Legendary Strength. All Rights Reserved.

Reason #2

Isometrics add muscle to even me!

Everybody has genetic advantages and disadvantages and I admittedly grow muscle fairly easily, but I’ve been training a long time. I’m a grizzled veteran. I’m not somebody who at the drop of a hat, no matter how hard they train, grows an excessive amount of muscle. Plus, I keep my nutrition fairly lean these days and I’m constantly keeping my weight down and cutting more weight. It’s not easy to put muscle on a frame that’s been through every possible type of strength training war that there is in trying to add muscle. Yet I find it amazing that muscle is adding to my frame and to other parts of my body from using the isometrics training that I’d never conceived of and it’s happening very quickly.

The more and deeper I experiment with some of the weighted variations of isometrics and play with the time period we hold the position, the faster the muscle seems to grow. This is pretty amazing considering it’s happening to a guy with 24 years of training experience who has already trained as hard and heavy as anyone else living and is already a big person. With isometrics training you can quickly add muscle, because of the depth of stimulation you get and at the same time, without a tremendous amount of muscle soreness. I found that it’s extremely effective, much more effective than many of the things I’ve tried in the past, such as exceptionally heavy negatives or certain brutal rep schemes, to really add muscle quickly without much damage or wear and tear. I believe the concentration of effort, for instance one 30-second heavy held isometric is equivalent to very high repetition sets with that same heavy weight, because you can work in multiple range of motions and in strong and weak ranges of motion, you can add muscle extremely quickly.

Both professional strongmen, Dennis Rogers and

Mike “The Machine” Bruce are big fans of isometrics.

Copyright © 2012 Legendary Strength. All Rights Reserved.

Why not fill out your frame and its useable muscle? Muscle that’s conditioned and functional at the same time, which is another huge portion behind the training concepts of what we do. There’s no point in adding muscle that doesn’t have the horsepower to back it up. However these isometrics, especially the weighted ones for heavy and extended holds, grow amazing functional muscles quickly. Experience isometric muscle growth now by making sure you get Extreme Power Isometric Training DVDs today!

Copyright © 2012 Legendary Strength. All Rights Reserved.

Reason #3

Isometrics turn your strength on

One of the crazy benefits of isometric training especially in the experiments we’ve been doing and the way we apply it is an immediate boost of strength. I’ve been able to demonstrate this with myself as well as in a workshop format and other trainees that I use, in getting an immediate boost in strength.

Why does this happen? I’m not sure you can explain every factor, but here are several. I believe it teaches the body to work in the exact groove that you want to get strong in and it teaches the body to work as hard as possible in that groove either in a specific sticking point or to simply contract harder than normal because you can push through a weight or non-moving isometric style contraction harder than you can with a normal implement. It teaches you to unify your body behind an implement or behind a barbell, dumbbell, kettlebell or whatever you wish to lift and it teaches you to actually use every bit of fiber that you have by being able to forcibly contract.

There are many isometric press variations that can instantly

increase your pressing power.

It’s essentially the same thing you’d get from an overload by turning your neurological system on or opening up the synapses and nerve firing pathways to a much higher level except it can be applied with other implements and very specific patterns. This does some amazing stuff. I’ve watched people press barbells, kettlebells and dumbbells they’ve never been able to lift or press them faster and easier than they’ve ever done. Snatch faster than they’ve ever done, curl faster and stronger, be stronger in jumping, running motions, squatting motions, pulling motions.

Copyright © 2012 Legendary Strength. All Rights Reserved.

It’s a pretty amazing thing because you can apply it to any specific pattern you wish to get better up and you turn the volume up to your muscles messages to how hard they can contract. Once you do that you get stronger, once you get that strength, you can train harder and you get perpetually stronger. It’s a build on top of each other type of exercise. It’s simple and quick to do and can be applied to multiple types of training paradigms for a basic lift or for a totally unusual angle of strength that people have never seen that you can quickly get an immediate strength boost by training them if you just learn how.

Copyright © 2012 Legendary Strength. All Rights Reserved.

Reason #4

Isometrics make you Faster!

This is a pretty amazing benefit of isometrics that I had known about for a while, but never really deeply explored until I decided to delve into every venue and every possibility that there was in training. It’s convinced me more and more that this is a lacking type of training for many sports and specific activities. Isometrics has gotten a bad rap from a sad historic overview that really didn’t take into consideration the advantage of how powerful this training could be.

I had an experience where I tried to pull a bus, and this is explained extensively in our Extreme Power for Isometrics DVDs, but I tried to pull the bus, however could not move it because of a crazy situation with the ground. I spent a large amount of time pulling isometrically, trying to move what was essentially an immoveable object. We then moved the bus to where I could actually pull the vehicle and I moved it faster than I had ever moved it as though it were literally made of air.

Why? Because I had gained absolute, 100% contraction in the very specific pattern I was using for the feat. I essentially then got stronger, my nerves got stronger, my firing pattern got better and my speed went up. I believe this was because of the nervous stimulation and the total ability for my muscles to reach a higher level of contraction, therefore both strength and speed almost immediately increased.

One isometric drill increased Adrienne’s sled push speed immediately afterwards

I demonstrated this with multiple people at the workshop in Tallahassee and it’s all shown on the DVDs. I’ve done this with other people who train with me privately, with myself and with my son. It’s pretty amazing to immediately be able to get faster in a lift, in a bodyweight movement, in your hand speed for punching power, in grappling, to get faster

Copyright © 2012 Legendary Strength. All Rights Reserved.

in strongman movements, to get faster in sprinting and running movements, all with an almost immediate response. It’s a great way to jump start your speed for other events, for strongman, or for just general training or for competition. There are amazing ways to achieve gains plus its super simple and quick to do.

You owe it to yourself to get the Extreme Power for Isometrics DVDs and it’s something with which you can make yourself lightening fast. I believe it’s one of the secrets to Bruce Lee’s and the Shaolin training with their extreme speed and explosiveness with the ability to jump high, punch psychotically fast. This isometric training for speed is all explored in the DVDs as well. I know it made me much faster than normal with my hand speed. You can achieve this too if you simply learn how to apply it. It’s a simple technique. You just need to watch it done a few times till you understand how to do it and then apply it to yourself. It’s an amazing benefit you can get very quickly.

Copyright © 2012 Legendary Strength. All Rights Reserved.

Reason #5

It’s probably the only truly sport specific strength work

There’s been an argument within the Olympic lifting, HIT and sports communities, martial arts and weightlifting groups about the efficiency of lifting or training for sport: If you do a specific movement that mimics a sport are you actually going to get a weighted movement or are you going to get better at that sport or is it going to mess up your nerve patterns or your specific technical pattern?

It’s been relatively established that there are a few movements that, because they are similar in nature but not exactly in the sport specific pattern, that they give you a better general ability but not more specific to the sport. It is believed that you must play the specific sport to gain the nerve patterns and ability. That’s why people who grapple or box can hit very hard or wrestle and be very strong in those positions, even if they don’t train much in other strength movements, because they spend so much time at high-level contraction in those specific moves.

They can’t, however, generally transfer that to other arenas. It’s also why some people who’ve gained strength in certain types of strength, especially if it’s done in an isolated training fashion or machine based training, in the weight room but haven’t gotten good on the field or playing mat to improve their performance during the sport. It’s the reason that martial artists, for quite some time, didn’t really believe in lifting weights, because they didn’t see actual improvement in their art.

I believe isometrics can solve much of this problem. It may be, and if you really look at the martial arts from around the world and certain sport training, you’ll see that isometrics are the only way to duplicate a sport specific pattern without messing that pattern up and actually become stronger in that specific range of motion while you get better at your sport in that particular way.

Let me elaborate – If you take a baseball pitcher, and this is a classic example of this specific training pattern, and have him throw heavier weighted baseballs, you do not create a better, faster pitcher. All you do is create a messed up nerve pattern, becoming slower and losing control in the pitching.

If you were to take that same pitcher and train each individual phase of his pitching pattern in the exact motion that he uses with a ball, but in an isometric contraction, not with a weight, but against an immoveable object or force – you can exactly mimic that pattern and force for the body to contract at 100%. Lay every bit of leverage into every piece of that pattern without messing up the pattern, because it doesn’t work at off speeds, you’d only actually be pitching with a regular baseball so there’s no slow down – It’s only actually teaching the body to contract at the very nerve pattern, ranges and speeds without throwing it off.

The same applies to kicking, punching, specific strongman movements, or running

Copyright © 2012 Legendary Strength. All Rights Reserved.

movements. They don’t always get better if you try to mimic them with weights, but if you want to get better at sport specific patterns, figuring out an isometric training program and exercise that exactly mimics those patterns and movement without interfering with the speed of the movement or trying to hold weight in an awkward fashion, can create an amazing sport specific gain.

Yes, with isometrics you could train this exact move without the detrimental slowing

effects of throwing a weighted ball.

This has huge implications for football, throwers, grapplers, boxers, martial artists and in fact has been done for centuries in martial arts. You can get some pretty amazing ideas in how to train this in our Extreme Power for Isometrics DVDs and it’s explained further where can see, first hand, how to do it.

Copyright © 2012 Legendary Strength. All Rights Reserved.

Reason #6

Isometrics give real world strength

One of the primary experimenters and I believe proponents, as well as someone who has been pushing isometrics forward in the last 30 years is a guy named Steve Justa. In the ad copy for Extreme Power for Isometrics, my business partner Logan wrote, “Learn what the Nebraska Wildman taught Bud about isometrics.” He did teach me quite a bit. I have learned from him and he has done some amazing personal level research and experimentation in that capacity.

Steve Justa, author of Rock, Iron, Steel, is insanely strong and

has done isometrics of all variations over his lifetime.

One of the things he talked about was having a real-world job bucking hay/custom hay baling for farmers in the Nebraska area. If you’ve never worked with hay – it can be tough job, especially if you’re not used to lifting things, lifting and throwing things in weird ways– it’s a very awkward job. Most of the strength in the real world means exactly that – picking things up in an awkward manner, things that aren’t meant to be picked up by humans. It’s why we do strongman training. Steve talked about the very specificity of this job: Picking up different shapes, weights and size bales on unstable surfaces, moving it for longer periods of time all day long.

A man he worked with there had incredible muscular development and muscular hardness from this type of work. Steve was training and doing a lot of heavy lifting at the time and thought he should be able to really man-handle these bales. On a one-to-one basis he could throw a bale as good as anyone else, but he became tired quickly and he just wasn’t able to translate it as powerfully as he thought, considering the power he could apply to balanced lifting exercises. He began to experiment with what he would call “power aerobic

Copyright © 2012 Legendary Strength. All Rights Reserved.

isometrics.” It’s one of the types of isometrics we talk about and one that I’ve experimented with, which is an extended series of time, angles and efforts over a long period of time, moving from body part to body part and muscle to muscle to create both an aerobic effect, as well as a muscular one. Suddenly the hay baling became easy.

Why? Most of the work you do in the real world requires that extended muscular contraction. The task may not be a simple half-second muscular contraction. It requires it in odd angles. It may not be a balanced lifting environment. It may be against something that doesn’t want to be lifted or at a totally disadvantageous angle, but when you learn to apply full power to those angles for extended periods of time you’ll get the amazing aerobic benefit of the right type of isometric. Also if you do it within the way this course is put together, by mixing them with aerobic or other strength exercises making it at least as, if not more than aerobically challenging.

Isometrics is one of the best and easiest ways to build unique, real world strength. It’s the kind of strength that translates to grappling, striking or lifting at many angles, in a way that most people don’t ever have. You see most of the angles you use in grappling are odd angles. That’s why grapplers attack at odd angles to keep you out of your strength and off balance. You can get strong in many different directions.

I had experiences in my life like Steve’s that lead me to strongman training and now to isometrics to being able to conquer a level and angle or a type of strength that I didn’t feel was good enough. That’s why we do this and why you should be using isometrics as well. It’s why you should be learning about them and training them. Make sure you pick up Extreme Power for Isometrics and learn how to get real world strong, to train in angles that no one else does, to train in ways no one else does to have something no one else has which is unconquerable real world strength.

Copyright © 2012 Legendary Strength. All Rights Reserved.

Reason #7

Great strongmen use isometrics today and have used it in the past

One of the amazing things people don’t really know about, because they don’t truly study the methods of the old time strongman, is their use of isometrics. Strongman has come back into popularity, but even most of the materials that push the old time strongmen today don’t really delve into some of the most awesome methods they used. Most of the old time strongmen were true showmen and they did amazing feats of steel bending and they often trained in very Spartan environments. The effectiveness of the exercises of isometrics lead them to the use of this training method to be a massive part of their regimens.

Alexander Zass was one of the major proponents of this and was considered the “Iron bar bending King.” He escaped from prison camp four times. He used the bars and chains he was in to train isometrically to maintain and even build his strength when he was a prisoner and was really a pretty amazing human being, able to do some ridiculous steel bending feats. He’s just one of the great examples as there are many others inclusive of the Mighty Atom, who is probably one of the best well known today of the old time strongman along with guys like Arthur Saxon and Herman Goerner.

Alexander Zass, the Amazing Samson, supports an steel beam by his mouth. He was one

of the biggest proponents of isometrics and his results speak for themselves.

Many modern strongmen use them today. Dennis Rogers, one of the most well known

Copyright © 2012 Legendary Strength. All Rights Reserved.

strongmen in the world today, is a big proponent of isometrics for steel bending and the type of strength necessary to do strength feats which is also real world strength. I don’t care what anyone says – If you can bend a 12” crescent wrench as easily as a wire coat hanger, you’re freakin’ strong in a very real sense of the expression. One of the things that Dennis has done and teaches to others who want to learn his craft, is isometrics for that kind of training.

Isometrics are used still in the training of powerlifting. I’ve seen Louis Simmons recommend certain isometrics movements such as abdominal isos for improving your squat and deadlift. It’s massively well received in martial arts and grappling circles today and many of the other strongmen you don’t even know do quite a bit. Strongmen such as Aaron MacKenzie, who is in the old time strongman performing world and is known by the nickname, “Mighty Mac.” Aaron is probably one of the closest successors to Dennis from being a smaller guy, but being incredibly powerful and talented at the feats such as wrench bending, card tearing, short steel bending, etc. Aaron told me very specifically once how he trained to be able to do 100 reps of handstand pushups in one day which was one of his goals, by doing 3 positions isometrics of handstand pushups. I’ll share more about that with you at another time possibly in upcoming book on isometrics. Then there’s the man I spoke of already, Steve Justa, who does his own brand of strongman inclusive of the old time stuff and is a massive proponent of isometrics.

That’s just a few and I would name myself in that group. The more I experiment with it the more impressed I get with the isometrics as far as the development and power you can get. If the best people in the world, the strongest guys around, use a technique and it’s pretty wide spread it’s probably pretty smart. That’s why you should be studying about and learning about isometrics. If you want the strength of the best guys in the world, then you have to train in at least some of things that they do. That’s what they do, that’s how they get awesome and that’s how you can too. Make sure you pick up Extreme Power for Isometrics.

Copyright © 2012 Legendary Strength. All Rights Reserved.

Reason #8

Isometrics are a great fat burning exercise.

This is something that most people have never thought about with isometrics, because they haven’t experimented with the right type or style and they haven’t really been in contact with someone who’s done a lot with isometrics because it’s not a widely known technique anymore. It’s something that was relegated to the past or to simplistic exercises that are for amateurs, but actually it’s a very advanced technique when you do it the right way. The first person I ever heard talk about this is someone we’ve already spoken off who’s had a huge influence in this work – Steve Justa.

When I met Steve in person I was shocked by his leanness and hardness that he displayed for someone who does no conventional bodybuilding, and even though he’s moved toward eating a more natural diet, doesn’t eat anything special at all. However he, like me, was a huge guy, 360+ pounds and rehabbed his body from Type 2 diabetes, back to healthy again with a massive use of isometrics. There’s more to know about this story which you can learn about in the DVDs and Steve’s interview on our site.

He began to talk about it in his book and I never really paid much attention until I started to experiment it for myself. I noticed this fat loss and found it to be an amazing thing. I noticed the other people who really did a lot of isometrics and the parts of their bodies they really hammered with isometrics was very ripped, lean and hardened beyond measure. You can see this demonstrated in Dennis Rogers’ forearms, or Eric Vining’s sides or Slim Farman’s arms or the Shaolin monks’ legs, Steve Justa and now me. You see incredible development in the areas that they really work thoroughly with isometrics and a significant part of it is fat burning. In fact this may be the only style of fat burning exercise that might literally potentially burn sight specific fat.

Are isometrics better then this for fat burning? My answer is YES!

Copyright © 2012 Legendary Strength. All Rights Reserved.

Almost all fat burning is a systemic issue. In other words, when you do exercises, it burns fat preferentially to the areas of your body that are hormonally geared to burn fat and it burns it in an all-over body basis. However if you do isometrics, you will see, and I can wake up and demonstrate this day after day, that the part of the body I really hammered with isometrics would immediately look leaner for the next day and days after. Plus the muscular development would be phenomenal. Steve talked about it being impossible for fat to stay on a muscle that was thoroughly exercised with isometrics and he’s a very lean guy considering what he does! Bruce Lee, as an example, is basically the epitome of super ripped and was a huge proponent of isometrics and I’m beginning to see why.

In this real experiment with myself I’m leaning out more than I ever have, at a higher bodyweight with some amazing results! I think one of the things necessary to do this that people don’t talk about is in an extended isometric. The old school isometrics were often very short and they were great for building power and if you pile up a lot of them it becomes a similar volume effect and does burn quite a bit of fat, but an extended isometric that goes for 30 seconds or 60 seconds or longer or for multiple sets of those seems to have a tremendous fat burning effect.

I believe it’s possible, and I can’t back this up scientifically, but this is my theory – The density of an isometric exercise held for a long period of time is so incredibly demanding on the muscle and so likened to extremely high repetitions, quickly passing through the energy cycles faster than normal exercise into an area that pulls fat directly from a muscle as well as systemically. Nothing is truly isolated or systemic in a fat burning or muscle building standpoint and I don’t mean that, but I believe that the absolute, locked down extended contractions may access fat out of a muscle and pure fat burning for energy hormones, especially because of the differing aerobic pathways it may take as well in a more effective way than other types of training. Whatever the case may be as to “why,” you can demonstrate 100% in the real world that it is a killer fat burner.

Copyright © 2012 Legendary Strength. All Rights Reserved.

Reason #9

They’re easily adapted for strength and endurance.

Isometric training may be the most easily adaptable exercise you ever do. You can adapt it for specific groove, sticking point or for any particular exercise or any angle you may need strength in. So what do you do to train this? You simply apply a couple of different uses. One of the primary ways I like to do isometrics is in a power rack. It’s one of the only pieces of equipment every actually designed to be used for isometrics, so if you use a power rack you can immediately adapt the weight up and down, set the pins to confine your range of motion to do one of the several types of yielding, holding or extended or max isometrics. You can also change that very quickly, adding weight up and down or changing the range of motion or the time period.

You want to get strong? You do a very hard lock down isometric for short periods of time with as much weight as possible. If you’re not going to use weight, if you use a different exercise, use the maximum amount of exertion you can possibly do. If you want to train better for endurance you extend the time period by adjusting the weight down, extending the time or extending the angle.

Here are a couple of things to think about: Dennis Rogers advocates a 6-10 second isometric with a couple of seconds ramping up, 6-5 seconds at 100% max effort isometric and then another 3-4 seconds at 50% isometric afterward to get the most benefit out of your steel bending isometric or your pure strength builder. That’s close to the all time recommendations from both York and other people who’ve done research on isometrics in regards to the, “how.” 6-12 seconds seems to be the time period for maximum power.

That can be with weight or applying intensity. You can adjust that up and down with the percent of intensity especially if you’re not using a weighted isometric. An amazing thing we’ve been experimenting with is light weight in a power rack isometric, but maintained at max intensity for extended period of time. You literally push away off the pin or hold it and push away to a 2nd pin with a moderate to light weight, driving it as hard as you can and continue that as long as possible. If you do that with a max weight you’ll limit yourself to that 6-10 second phase, but if you do it with a lighter weight you may get into the 30-60 second phase. Then you can mix that with other conditioning exercises or move from isometric to isometric without stopping, going for either long holds or repetitive stacked up short holds that can easily build massive levels of muscular and aerobic levels of endurance. Don’t kid yourself, even though you’re not moving, the aerobics are much more intense than you think both from an actual pathway standpoint and from a lung and heart rate, breathing standpoint.

Another way to jump into this is a the way John Brookfield has used it in hand training styles – To use a non-moving exercise and adjust the weight up and down by changing how you grip or the lever you use on the exercise to go from heavier or lighter in your effort. If you’re using a non-weighted isometric simply go from 50% to 100% effort back and forth, but not stopping the isometric, always maintaining some level of tension just

Copyright © 2012 Legendary Strength. All Rights Reserved.

going back and forth. This is a great way to adapt quickly for both strength and endurance

and it pays in off massive dividends.

John Brookfield, another legendary strongman and proponent of isometric movements.

Are you detecting a pattern here?

Copyright © 2012 Legendary Strength. All Rights Reserved.

Reason #10

You can work at angles you just can’t reach any other way

One of the things I learned about in strength and have trained, is that there are multiple types of strength and most of the training that most people do, especially in the weight lifting world, is a very balanced type of training. Even if you use implements that have an odd balance such as the kettlebell, it generally tends to be a whole body unified straight up and down, or linear, or an efficient angle. One of the things you learn while experimenting with strength is that in the real world it doesn’t always come at those angles. It pulls you out of line, pulls you into your worst center of gravity, your worst leverage. It’s very hard to train those things safely. Isometrics gives you the ability to do that very quickly, easily and safely.

Bud shows Ryan Pitts of Strongergrip how to build very odd

angle strength. This exercise has to be felt to understand the power.

Its one thing to deadlift and an orthodox deadlift done the right way should be kept close to the body, close to the center of gravity. It’s another thing to lift the weight or actually bring the weight far away from the body such as 6-12” away from the body as you begin to pull it up or further. You may not be able to lift much weight this way, but you can quickly and easily train angles like that with almost no extra set up time or effort by simply pulling against a bar that won’t move, set at different ranges of motion or height to do that. You can also train in a million quick and easy changes to go in and out of your strongest ranges to get those tough to reach angles – The kind of things that are trained in grappling and martial arts all over the world to give you strength in ways where you are generally vulnerable.

You can also train by pushing your arms and legs out to different directions that they don’t normally get pushed to give yourself that protective type of strength. Not something that would hurt you or something you could load safely with other weight, but something that will allow your body to maximize its ability to use its

Copyright © 2012 Legendary Strength. All Rights Reserved.

strength as well as to build its strength in other directions. It’s a simple, quick, easy way to build amazing strength in angles most people never thought of. That’s one of the keys to building super strength. Steve Justa talked about building strength in those minor muscles that you may have no other way of reaching. When you can strengthen every little muscle along the chain then you’ve made those big prime mover muscles stronger. They’re normally limited by the weakness of those smaller muscles and you may not find those in conventional exercises and they’ll limit you in your other array of possible strength quests. He believed it’s why, after extended isometric training, he was able to lift things heavier than normal even though he hadn’t lifted a heavy weight because he’d found a way to strengthen muscles that were rarely or never touched in a regular lifting motion. In strengthening those he opened the gate and strengthened the chain for the big muscles to play. You can get super strong with these isometrics and do it in amazing ways. Make sure you pick up Extreme Power with Isometrics.

Copyright © 2012 Legendary Strength. All Rights Reserved.

Reason #11

Isometrics are Easy On and Can Rehab Your Joints

I spent 16 years trying to squat 1,000lbs and after I finally succeeded I decided to lose weight and get back to a leaner version of myself. I began to experiment with different exercises and started running. Running at 300lbs may not be the greatest thing you can do, but everyone should have that skill. I simply took a mis-step one day and ended up with an injury that has plagued me for several years. I experimented with multiple things to bring it back to health and finally just in the last bit have regained the ability to squat from the bottom position, having all my muscles fire in sequence and feel comfortable about not further damaging the joint.

Two of the exercises I spent an extensive time period working on for rehabbing my knee are isometric holds done in yoga style from Eischen’s yoga (such as front warrior held for extended time), and wall sit isometrics held with both bodyweight and weight. Both of these seemed to build my joints and knee back to where it doesn’t hurt, it stays in line on a regular basis and I can lift things I haven’t been able to for the last three years, because things became stronger.

The isometric exercises don’t bother my knee, which is crucial. I’ve got a lot of miles on me and even though I function better than much of the world, having engaged in thousands of hours of crazy and possibly damaging training, I have little to no damage, because I’ve found ways to stop the problems.

Isometrics are great for dealing with previous injuries.

Copyright © 2012 Legendary Strength. All Rights Reserved.

The isometrics seem to be developing muscle in me in a way that’s extremely joint friendly, to help me get back to full squats that helped me in other ways, such as upper body muscles and working around sore spots or injuries from grappling and other things I’ve done that build those muscles in a way that doesn’t cause pain. Isometrics can be some of the best rehab and pre-hab you can do with many ways to do it and you can train a massive amount of strain, strength, endurance and volume with little or no joint damage and always getting them perfectly aligned for the exercises you want to do. It’s very joint friendly with very little problem for a tremendous amount of pay off in what you can possible get out of the training.

Copyright © 2012 Legendary Strength. All Rights Reserved.

I hope you’ve enjoyed this special report. If you’d like a whole lot more information on isometrics including hundreds of exercises, drills and variations to train with be sure to check out my newest 3 DVD set at the link below.

God bless,

Bud Jeffries

www.strongerman.com/go/isometrics-bb/

Copyright © 2012 Legendary Strength. All Rights Reserved.

For more from Bud Jeffries be sure to check out Strongerman.com

Sign up for email updates and you’ll also receive a bunch of free gifts.

1. Power Points for Super Size, Strength, Endurance and Health Volume 1 PDF

2. Super Strength Video

3. An Exclusive Interview with John Brookfield MP3

4. Regular email newsletter with additional articles and videos to help you become stronger and healthier.

5. Plus additional free gifts and awesome deals.

www.strongerman.com/go/isometrics-bb/

Captain America & The Ability To Overcome

I would think most of you would remember at a time in your life where you were weak, frail or overweight and could barely lift a bar or do a push-up. I've been there too and like many of you, hated the way I was. When you realized you had enough of being picked on, laughed at and wanted to stop others from calling you names you made a choice to get better, get stronger, grow muscles and be a powerful beast.

If you saw the movie, you noticed that Steve Rogers had a series of serum shots to help shoot up his muscles and make him stronger and taller. This really is a romantic version of what steroids can be and for all intents and purposes its a myth. In reality steroids can make you stronger and bigger but there's a price to pay and have to keep a surveillance on what you do otherwise if you cycle wrong well to be blunt you're s*it out of luck. Rogers' only side effects really of his powers is that he has 4x the capacity of the average man's metabolism and can't get drunk. Side effects of using real steroids can result in increased estrogen, acne, enlargement of chest that can look like a woman's breast and low testosterone if not used properly. That's just the basic things that can go wrong.

The real ways to increase strength and metabolism is to work multiple muscle groups from as many angles as possible whether its working out like a wild animal, lifting odd objects, basic weight lifting, using clubs, maces and hammers its apparent to train the muscles the best way possible without ever needing the use of steroids or P.E.Ds (Those playing the home game that stands for performance enhancing drugs). Real strength however is from using your mind and developing the mind/muscle connection. Practicing this is tougher then just doing exercise but its well worth the training because you can go even further in your training.

If you want fast results that are quicker then a hiccup then take the shortcuts but if you want real results in a fast amount of time then you have to think like a wo/man of strength and power. Example if you practice a Animal Exercise, you have to think like that animal, move the way it does, picture yourself in their environment, when you can do that the better you can make that exercise. In this factor of Captain America, picture as if you were him or picture him being there next to you and helping keep going. Having this type of mindset goes a long way then just going through the motions. You develop will power, perseverance and the thought of not being just an ordinary person, you are strong, powerful and mighty and you will do the best you can.

Like the Captain himself, he puts through others before he puts through himself and is a compassionate hero and makes himself a man amongst men. A bully however takes what strength he has for granted to tortures the weaker person for personal gain and doesn't know the concept of the consequences. A lot of trainees are like that, not all but quite a few and tell people that they should just give up and not go beyond what they're capable of and never encourage them to get better. Don't ever be one of those people cause you at one point were weak and helpless so instead of being an ass, show them a few things as encouragement not for correcting them and giving them crap about it.

Never underestimate the true powers that are inside you. You have the ability to create powerful and ferocious strength and speed and all it takes is a little imagination and a few simple techniques that can help the rest of your life and not just fitness. The Captain uses what he has to defend himself and others and thats one of your important keys to remember, the real thing is train for knowledge and defense, never for attacking or using for personal gain.