Onnit Academy Magazine - 2014-0809

POWERFOOD
EARTH GROWN NUTRIENTS
A L L I N O N E D A I LY G R E E N S M I X
GREENS WHEN YOU NEED THEM

EGN Powerfood is a nutrient-dense combination of some of the worlds
healthiest natural foods. Top nutritionists, doctors and coaches agree that a
highly varied diet of earth grown foods is key to optimal health and performance.
While our lifestyle and taste buds dont always allow the inclusion of such vital
vegetation, adding EGN can ensure that you have your bases covered.
ONNIT CHAMPION ANTIOXIDANT BLEND

This incredibly potent combination of Peruvian Purple Corn, Acai Fruit, Maqui
Berry, Lucuma, Grape Skin, and Camu. Camu are some of the most potent
antioxidants found in the world. Our unique blend is the catalyst behind EGNs
jaw-dropping 75,000 ORAC score.
ONNIT POWER GREEN BLEND

The best of both land and sea, this combination includes Wheat Grass, Barley
Grass, Oat Grass, Kale, Kelp, Dulse, Spirulina, and Alfalfa. These greens are full
of micronutrients, minerals, and vitamins in their most natural and available
form. Theyre also natures multivitamin, good enough to fuel a 2000lb
racehorse, or a 200lb human.
ONNIT RAINBOW BLEND

Good things come in all colors! Cranberry, Carrot, and Beet Root provide nutrients
especially valuable for urinary tract health, eyesight, and athletic performance.
ONNIT DETOX BLEND

We arent saints. For every indulgent action there should be an equal and
opposite health reaction, and the detox blend is just that. Milk Thistle,
Olive Leaf, and Dandelion help the body support and cleanse vital
organs like the liver, kidneys, and prostate.
TO
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ISSUE
contENTS
08 ONNIT ONLINE
10 ONNIT PRODUCT NEWS
12 HONOR ROLL
Onnit Pro Brian Cushing
14 FORM AT A GLANCE
16 WORKOUT MOTIVATION
18 MMA NUTRITION
20 TJ DILLASHAW
24
ONNIT ACADEMY MAGAZINE
Published by Onnit Labs LLC
EDITOR
Mark de Grasse
mark@onnit.com
24
WORKOUT PLAN
SANDBAG WARRIOR STRENGTH
WORKOUT PLAN
36
STRENGTH
IT MAY BE TIME TO
JOIN THE CLUB
CHAMPION POWER WORKOUT PLAN
28 MINDSET
26
MOTIVATION
THE 10 PATHS ALONG THE
ROAD TO MASTERY
42
AGILITY
MASTER OF SELF
THE GENERALIST APPROACH TO MASTERY
Sometimes the jack of all trades is the best way to be.
30 MINDSET
MASTERING INNOVATION
46 AGILITY
38 CONDITIONING
50 APPLICATION
What you do is wrong and what I do is right.
SOUL MASTERY THROUGH KETTLEBELL SPORT
Becoming a master requires going beyond the ordinary.
THE MASTERY OF ROPE CLIMBING

DESPERATE TIME & DESPERATE MEASUREES
How fitness and combatives integrate to save your life.
52 PROGRAMMING
6 PRINCIPLES TO ACHIEVE PROGRAM MASTERY
Programming mastery involves more than just creating

a difficult, fancy program to produce outstanding results. There are many factors that will decide whether a
program will produce its
desired effect.
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ART DIRECTOR
Chad Theetge
chad@onnit.com
PHOTOGRAPHERS
Kyle Moore
kyle@onnit.com
Eddie Vasquez
eddie@onnit.com
5 Questions with the new MMA Champ
22 WORKOUT PLAN
ASSISTANT EDITOR
Raleigh Moore
raleigh@onnit.com
CONTRIBUTORS
Doug Fioranelli
Nigel John
Mark Smith
Dan Henderson
Donica Storino
Shane Heinz
Matt Powell
Mike Fitch
Mark de Grasse
Aubrey Marcus
Juan Leija
Raleigh Moore
INQUIRIES
mark@mymadmethods.com
OFFICIAL SUPPLIER
Onnit (www.Onnit.com/MMM)
LETTER FROM THE EDITOR

Welcome to the first edition of Onnit Academy Magazine, the premier provider of all
information related to Unconventional Training. The information you find in this publication is unlike anything that youll find in
typical fitness publications. The reason why
is simple; we dont consider the functional
techniques we promote as small pieces of
getting in shape, we consider them the essential components of the solution.
At the Onnit Academy, we seek to combine
alternative training implements like kettlebells, steel clubs, steel maces, sandbags,
and odd objects with a cutting edge functional fitness technique we call Unconventional
Training. The purpose of Unconventional
Training is to achieve functional abilities,
including (but not limited to): strength, conditioning, agility, balance, power, explosiveness, flexibility, and mobility using minimal
daily time and equipment. This is achieved
by using effective exercises, workouts, and
programs that reinforce balance and progression.
While this is technically a fitness magazine,
our real intention is to enhance the application of fitness, rather than just making you
better at exercise. We want you to perform
better in life, whether that is making you a
more competitive athlete, a more effective
soldier, a more active senior, or a more engaging parent, we want to help you enhance
your body and keep it running smoothly
throughout your life.
MARK DE GRASSE
>> onnit.com/honor-roll/
mark-degrasse
Mark de Grasse is the Chief Fitness Officer
of Onnit Labs, heading up the Onnit Academy. Mark has dedicated years of his life to
networking with coaches and trainers who
are willing to step outside the box when it
comes to fitness. Working with hundreds
of fitness professionals around the world,
Mark collects their knowledge in the form
of articles, pictures, and videos, and organizes them to make the greatest global
impact.
The Onnit Academy Magazine embodies the

principles and training developments of the
Academy as they occur. You now hold the
latest and greatest details of both our certified Contributors and associated guests who
believe and teach people like we do.
DISCLAIMER: Onnit Academy Magazine is an Onnit Labs LLC Publication. Onnit

Labs LLC, as publisher, does not endorse and makes no representation, warranty
or guarantee concerning the safety or effectiveness of either the products and
services advertised in this magazine or the training methods or other techniques
discussed or illustrated in this magazine. The publisher makes no representation or
warranty concerning the legality of the purchase or use of these products, services
and techniques in the United States or elsewhere. Because of the nature of some
of the products, services and techniques advertised or discussed in this magazine,
you should consult a physician before using these products or services or applying
these exercise techniques.
ON THE COVER
MMA Champ
and Onnit Pro
TJ Dillashaw
COPYRIGHT: 2014 Onnit Labbs LLC. Material in this publication, including text
and images, is protected by copyright. It may not be copied, reproduced, republished posted, broadcast, or transmitted in any way except for your own personal,
non-commercial use. Prior written consent of Onnit Labs LLC may be obtained for
any other use of materials.
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contributors
ONNIT ACADEMY | 2014

August - September
DOUG FIORANELLI
MATT POWELL
Doug Fioranelli is the owner of the gym: RISE ABOVE PERFORMANCE TRAINING. He hold a Masters degree in Kinesiology with a concentration in Exercise Science from San Francisco State University. His thesis
The Influence of Bar Diameter on Neuromuscular Strength and Activation: Inferences from and Isometric
Unilateral Bench Press, was published in the Journal of Strength and Conditioning Research.
For over a decade Matt Powells work has pushed the envelope of science in martial art and combatives.
Growing up studying boxing and wrestling, Matt Powells first exposure to martial art was under renowned
coach, Scott Sonnon/ROSS system in the late 1990s. Since then, the styles hes studied are not common to
the American public: A.A. Kadochnikov, V. Zavgarodnij, Shvets, Retuinskih, Vishnevetskij.
>> riseabovestrength.com
>> pramek.com
NIGEL JOHN
MIKE FITCH
>> highoctanetraining.co.uk
>> globalbodyweighttraining.com
Nigel John is the founder of the High Octane Training extreme bodyweight conditioning system which
would later develop Extreme Restriction Training .ERT. Nigel Johns time in the Elite Royal Marines Commandos prepared him for real life engagement and was a start to a very physical and practical approach
to unconventional training. Nigel John is a former Muay Thai boxing instructor, a PT2, holds a National
Diploma in Science and Mathematics and is a sponsored athlete by Mass suit.
Mike Fitch is the Founder and President of Global Bodyweight Training. Mike created multiple bodyweight
training programs, including the GBT Progressive Bodyweight System and the Animal Flow Workout. Mike
has hundreds of hours as an educator for various fitness clubs, including as a Master Trainer for Equinoxs
Equinox Fitness Training Institute (EFTI), teaching anatomy, physiology, biomechanics, and program design
to fellow trainers.
MARK SMITH
SHANE HEINZ
Mark Smith is the owner of Asylum Fitness in beautiful Wilmington, North Carolina. Mark is an Outdoor Fitness Enthusiast, is well versed in corrective exercises, and currently holds a level 1 FMS (Functional Movement Screen), and is a MovNat level 2 certified trainer and is always seeking to learn from the best. He
also has a background in track and field, martial arts, ballroom dance, and currently is practicing parkour.
Shane Heins is the owner and founder of Gymnos Evolution and Dare To Evolve. Staying true to the evolutionary process, Gymnos Evolutions slogan: Dare To Evolve, has sprung forth from its cocoon to stand
on its own two feet, becoming what GE was growing into. Dare To Evolve seeks to unearth what is already
present within, yearning to be laid bare, that we might reach for the heights of our greatest potential, as
we grow deeper.
>> asylumfitnessnc.com
>> daretoevolve.tv/
DAN HENDERSON
AUBREY MARCUS
Dan Henderson is the owner of The Australian Institute of Kettlebells (AIK). AIK educate trainers and coaches worldwide with accredited courses in kettlebells, battling ropes, powerbags, mobility and MMA conditioning using powerbags and kettlebells. Dan has an honours degree in Human Movement and is IUKL
Level 3, IKFF Level 2 and IKSFA Level 1 qualified. He has trained all over the world with many great coaches
and specialises in kettlebell and battling ropes training.
Aubrey Marcus is the CEO of Onnit. Onnit is an Austin based health and fitness optimization company
targeted toward improving peak performance. With the feedback of top doctors and professional athletes
Aubrey created unique nutritional supplement combinations, functional foods, and innovative fitness products that, with the support of friend and business partner Joe Rogan, have placed Onnit at the top of the
list of fastest growing brands in the industry.
>> kettlebellinstitute.com.au
>> onnit.com
DONICA STORINO
JUAN LEIJA
>> badasstraining.net
>> onnit.com/academy/author/juanleija/
Donica is a Certified Performance Enhancement & Physique Transformation Specialist, a NFPT (National
Federation of Professional Trainers) Certified Personal Trainer and the owner of Bad Ass Training & Gym.
She holds certifications in Elite CrossTraining (The Underground Gym), NFPT, IKFF CKT Leve l and Level 2,
RKC Instruction, Master of Sport, CMS, Underground Gym Olympic Weight Lifting and Kettlebells. She also
competes nationally in IKFF competitions several times a year and has received six gold medals.
Growing up in Austin, Texas, one of the fittest cities in America, Juan Leija knew from an early age he wanted to pursue a career in the Fitness industry. Over a ten year period in fitness, he learned how to work with
a wide range of individuals from top performing athletes to individuals just trying to improve their quality
of life. Using unconventional training methods such as kettlebells, battle ropes, steel maces, steel clubs,
sandbags, and plyometrics incorporated with traditional barbell and dumbbell training.
RALEIGH MOORE
>> onnit.com/academy/author/raleigh
Raleigh Moore is the Interactive Media Coordinator of Onnit Academy. Raleigh began weight training with
renowned strength and conditioning coach Kurt Hester before being introduced to unconventional kettlebell training by former Soviet olympic athlete, Alexander Korotchkine. Raleigh is a former division I collegiate athlete and is nationally certified with the National Academy of Sports Medicine and the National
Strength and Conditioning Association.
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ONLINE
NEW WORKOUT PLANS
TOP TRENDS ON THE WEB
TOP ONLINE WORKOUTS
STEEL MACE
LEGS ON FIRE
BARBARIAN
WORKOUT
_TOP PHOTO
Aftermath of an Unconventional Training
Battleground #kettlebell #steelmace #steelbell #gs @onnitacademy
>> http://tinyurl.com/unconventialaftermath
_TOP VIDEO
Advanced Gorilla Kettlebell Handstand
@onnit #bodyweight #workout #balance
#gymnastics
>> http://tinyurl.com/gorillahandstand
Aaron Guyett, owner of Innovative-Results and Marine

Corps Sergeant knows what it takes to build true endurance, strength, power, and mental toughness. This hardcore unconventional training workout plan that will take
your physical and mental capabilities to their limits!
by Travis Stoetzel
>> http://tinyurl.com/superhumanconditioning
#GETONNIT
>> http://tinyurl.com/superhumanconditioning
>> TOP ONLINE ARTICLES
ONNIT ACADEMY
8 |
>> http://tinyurl.com/macelegsbarbarian
KETTLEBELL
FULL BODY
OVERLOAD
WORKOUT
>> http://tinyurl.com/coffinnail
BARBARIAN
STEEL MACE
WORKOUT
PLAN
4 Ways to Program for
Super Human Conditioning
The Steel Mace Legs on Fire Workout involves multiple sets of Steel
Mace Squats, Plyo Lunges, and more. This dynamic and challenging conditioning workout targets your lower body stamina, as well as your core
strength as you fight to control the off-balance nature of the Steel Mace.
The Barbarian Steel Mace Workout Plan is a full body strength

and conditioning program that gradually ramps up intensity
over the course of 4 weeks. This challenging plan that will
dramatically improve both you power and endurance.
>> http://tinyurl.com/kettlebellfullbody
THE ONNIT PHILOSOPHY OF

PROPER NUTRITION & SUPPLEMENTATION
NUTRITION
>> http://tinyurl.com/barbarianmace
UNCONVENTIONAL
TRAINING
& NINJA WARRIOR
PREPARATION
Could unconventional training methods like kettlebells get you
ready to beat the American Ninja Warrior Challenge? Find out
how Onnit Academy Contributor and American Ninja Warrior
athlete Lance Brazil prepares for this unique challenge.
STRENGTH & POWER
3 Strength Techniques MMA Fighters Arent Using

(But Should Be)
CONDITIONING
These 5 Fitness Attributes Could Save Your Life
Dont lose your next MMA fight in the octagon do to low power output or a lagging muscle group. Try these 3 underutilized
strength techniques to increase strength, power and muscle
mass insuring your next victory in the ring.
Before you find yourself perched on the edge of oblivion, you

had better get fit, Really fit.
Shawn Mozen shows you how to survive everything from a
natural disaster to a zombie apocalypse, with the 5 essential
fitness attributes for survival.
>> http://tinyurl.com/3strengthmma
>> http://tinyurl.com/fitnesslifesaver
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YOU ARE NOT

YOUR F&$@ING
KETTLEBELL:
How to Start
Unconventional
Training
Getting in shape is
much more involved
than simply choosing
an implement like a
kettlebell. Learn what
fitness really means
and how the kettlebell
may or may not fit into
your journey.
>> http://tinyurl.com/
notyourkettlebell
Evolution has one overriding

result: biological machines
develop to thrive optimally
in the environment in which
they live. We humans are the
result of slow and steady adaptation, just like Darwins famous finches. Understanding
this basic premise, the conclusion follows that the best
sources of nutrition would
also come from the natural
environment.
>> http://tinyurl.com/onnitnutritionphilosophy
>> http://tinyurl.com/
unconventionalninja
MINDSET
Whether youre a novice just

getting into kettlebells or an
experienced gym rat, this
workout will challenge your
will to the core. The Kettlebell
Full Body Overload Workout
will engage your entire body
with just 5 simple exercises,
increasing strength, power,
and conditioning.
MOBILITY
8 Mobility Movements
for Avoiding Ligament Injuries
Dont let poor mobility or a restricted range of motion ruin your
training regimine. Perry Nickelson shows you how to stay loose
for increased gains.
>> http://tinyurl.com/8mobilitymovements
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> NEW PRODUCT
I am so excited to be a part of the Onnit Team. I

chose this line of products because of the variety
and quality it offers. Every product I have used is
extremely efficient and safe. I have complete faith
in Onnit products to fuel me and keep me dominant
on the field.
Brian Cushing is an inside linebacker for the Houston Texans of the National Football League. He played college
football for the University of Southern California and was selected in the first round (15th overall) of the 2009 NFL
Draft. He was the 2010 Defensive Rookie of the Year, is a two time AP All-Pro, and is a current team captain.
Onnit Pro
BRIAN CUSHING
NFL Linebacker
Listen to the Onnit

Podcast with:
BRIAN CUSHING
> Air Date: 6.05.14
F O RM AT A G L A NC E
DOUBLE WINDMILL SINGLE RACK

UPPER ARM
LOCKED OUT
TIGHT, ENGAGED
CORE
HANDLE
ACROSS PALM
@ 45
EYES ON TOP
KETTLEBELL
HIP
POPPED
BACK LEG
LOCKED &
90FROM
GROUND
KEEP RACKED
KETTLEBELL
CLOSE TO
CORE
FEET @ 45
FROM BODY
TUTORIAL VIDEO
The Kettlebell Windmill is one of the most functional and iconic kettlebell exercises youll
find. It requires strength, balance, mobility, and flexibility in order to perform it correctly.
As with many kettlebell drills, the Windmill is also very flexible in terms of progressive
variations. One of those variations is the Double Kettlebell Single Rack Exercise.
This exercise requires the same hip, leg, and shoulder mobility that a standard Kettlebell
Windmill does, but surpasses it in core and shoulder strength requirements. Holding the
kettlebell in the rack position as you bend at the hips encourages further core muscle
engagement as well as arm and shoulder strength and endurance.
This exercise will also help you prepare for the Windmill Kettlebell Anyhow.
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MOTIVATION
Onnit Academy seeks to inspire you to train hard, train properly, and train for ulitimate human optimization. One of the ways we do
that is through Workout Motivation graphics. The following is our top motivational graphic based on social media engagement and
page views. The people have spoken (and theyre ready to train)! See all Workout Motivation graphics at https://www.onnit.com/
academy/category/training/workout-motivation/
THE EDGE, THERE IS NO HONEST WAY TO

EXPLAIN IT BECAUSE THE ONLY PEOPLE
WHO REALLY KNOW WHERE IT IS ARE
THE ONES WHO HAVE GONE OVER.
- HUNTER S. THOMPSON
ONLY THOSE WHO ARE WILLING TO

RISK GOING TOO FAR CAN POSSIBLY
FIND OUT HOW FAR ONE CAN GO.
- T.S. ELLIOT
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MMA
NUTRITION
TRAINING CAMP
Training camp is one of the most brutal stretches in any competitive sport. As such, this is the
period where all supplements are green-lit. I will highlight some of the key principles below:
ALPHA BRAIN
HEMP FORCE + EGN
The faster you learn and process skills

during this stretch, the more ready you
will be when it comes time to fight.
Take 2-3 capsules 30-40 minutes prior to your most
information based training session of the day.
How much fuel does a fighter burn during camp? More

than your average bear.
Probably literally. Refueling
with Hemp Force is a good idea, whenever, wherever.
Mixing in a scoop of EGN powder isnt gonna taste as
good as your shakes normally do. But you are a f*cking
mma fighter, so tough it out and get your nutrients in.
SHROOMTECH SPORT
The oxygen demands during the heavy
conditioning workouts in camp are astronomical. Shroomtech SPORT can
help improve oxygen utilization and increase your
work capacity. The more work you get in training, the
more work you can put into the cage. Take 1 per 50lbs
of body weight, 30-45 minutes prior to your most demanding workout of the day.
Mixed Martial Arts creates the perfect storm of demands on the body, and as
such, supplementation can play a very valuable role in both the training and
eventual fight performance of the fighter. With the wealth of information and
feedback we have received at Onnit from our top fighters, including Bantamweight champion TJ Dillashaw we have been able to hone and refine both
our products and our regimen to aptly suit a fighters needs.
The goal of training between camps is to improve skills and athletic attributes while staying healthy. In general this means carrying
a little bit of extra weight to offer increased padding to both joints and muscles. Training is still intense, but generally there is adequate recovery time for the body to receive many of its nutrients from food. Diet tends to slip a little bit however, to allow for a little
human-ness to return to the lifestyle. In lieu of the factors above, here is what we recommend.
EGN
Our EGN combination of greens is going to help fill any
holes that may be left in a diet that more closely resembles normal life. Take 1 scoop 2x daily. Kale shakes or
FRESH multi-vegetable juices can replace one serving.
DIGESTECH
Digestech should be taken with any heavy meal during
this period, to help aid digestion.
HEMP FORCE
While bulking up, hemp force shakes and bars can be a
great addition to the regimen.
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KRILL OIL
Inflammation is the enemy, and krill oil
with astaxanthin is a powerful tool to help
your joints stay healthy and your brain
agile. Take 2-3 with every meal.
STRON BONE
AND CORAL CALCIUM
This is a great period to work on building
bone strength. Follow the protocol for
Stron BONE and coral calcium.
TPC >> Without a great

deal of urgent demands on
the body, our TPC day and
night packs can cover the
general bases of supplementation.
T+
Our flagship performance powder can
help improve both recovery and strength
while helping the body to regulate optimal
hormone levels. It wont jack up your T like a synthetic
but it will definitely improve the rate of muscular performance. Take a serving daily during camp, whether or
not you are training that day, but definitely prior to any
strength and conditioning in particular.
DIGESTECH
The bones and joints need all

the help they can get during
this stretch. Follow the protocol here.
During camp a fighter should take the

Digestech in between meals on an
empty stomach. One of the unique attributes of proteolytic enzymes (which comprise the
formula) is that in the absence of food, they will go
deeper in the body to help break down inflammation
sources. Take 2, three times daily in between meals.
HIMALAYAN SALT
WARRIOR BARS
Cook with it, sprinkle it on your food, and

at night take to 1 gram before you go
to bed on days that you sweat a lot. You
need all these trace minerals to help your system relax
into restorative sleep.
If it was good enough for the

Lakota warriors and hunters
for hundreds of years before we were born, it is good
enough for you. Get your protein on.
STRON BONE
AND CORAL CALCIUM
TRAINING BETWEEN CAMPS
AUTHOR: Aubrey Marcus
COCONUT OIL
What part of the kill does a wolf or lion
eat first? The fat. Why? Fat is the most
efficient source of energy, and if a hyena
or another predator is going to steal their kill, they will
have gotten the most important part in first. Also, It takes
fat to burn fat, so make sure you are getting plenty of
healthy fats including coconut oil.
CAFFEINE
Start to really ween off of it. You are gonna need your adrenals in tip top shape
for the fight so stop pressing the button like the rest of
us junkies.
REST >> Rest at the right time is probably the best

supplement out there. Let your body recover and it will
serve you well in battle. Strength and honor, warrior elite.
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Onnit Pro
TJ Dillashaw
The Team Alpha Male prospect recently defeated Renan
Barao at UFC173 to become
the new Bantamweight Champion. A 6-1 underdog on some
books, Dillashaw scored a
shocking TKO victory over
Barao, handing him his first
loss since 2005.
1) How do you think your physical preparation (aside from

the actual fight training) impacted your performance in the
match?
I like to think that I am one of the best conditioned athletes going into
each fight. That is all hard work, and there is no way Im letting my opponent outwork me! Having said that, I believe my strength and conditioning outside of fight training is very important for my aggressive fighting
style. So not only am I going to beat him with technique, but I will break
him with my intensity and fast pace! Championship rounds fit perfectly
into my training and I was excited to show off my conditioning.
2) What is a typical Onnit fitness type workout for you?

My strength and conditioning work outs are three times a week and I
use tons of Onnit fitness equipment for these workouts. The timing of
my fight camp informs the equipment I will use. Further out in camp, Im
doing lots of strength work and I like to incorporate tons of kettlebells.
During this time I will use the weighted vest for most workouts to trick
my body to think its heavier. As I get closer to my fight, I start doing
more endurance strength training. For this I like to add the steel mace,
battle ropes, and primal steelbell workouts to my training sessions.
When Im a few weeks out from my fight I do more explosive plyo work
and sport specific training. During this time is I use a Troy VTX wall ball
for several types of throws and explosive movements.
3) Leading up to the fight, how much physical prep were you

doing each day?
How long Im in the gym depends on the day. Id say an average day of
fight training and strength and conditioning is about 4-6 hours.
4) Of the unconventional training methods you used (i.e. kettlebells, clubs, mace, tractor tires, etc), which one was your
favorite? Why?
Out of all the unconventional training methods I use I think the balance
board or steel mace are my favorite, especially when I combine them
into one exercise. These are my favorites because I believe the balance board makes me such a better athlete on my feet and helps me
generate more power. I like the steel mace because its fun to use and
is a great full body workout.
5) How did you nutrition and supplementation impact your

training?
Since Ive been a professional athlete I have taken my nutrition very
seriously. It helps with making weight, staying healthy, and it increases
benefits from all the strength and conditioning workouts I do. If Im using supplements theyre from Onnit, because I believe in the company
and what they are about. They have proven beneficial for me in the last
two years by helping with the gains in my career.
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Champion Power
Steel Mace Workout #1
WO RKO U T PL A N
Complete as many reps as possible in 40 seconds

before moving to next exercise. Repeat as many
rounds as possible in 20 minutes.
A1: Kettlebell Squat Swings - Max rounds x 40 secs
A2: Kettlebell Push Ups - Max rounds x 40 secs
A3: Kettlebell Goblet Squat - Max rounds x 40 secs
A4: Kettlebell 2-Hand Clean Catch & Press - Max
rounds x 40 secs
A5: Opposite Elbow to Knee - Max rounds x 40 secs
http://youtu.be/OOb4xRh2NuU
Champion Power
A1: Sandbag High Pull - 4 rounds x 6 reps
A2: Sandbag Snatch from Hang - 4 rounds x 6 reps
A3: Sandbag Sots Press - 4 rounds x 6 reps
B1: Heavy Sandbag Step Ups - 4 rounds x 5 reps
(each leg)
C1: Heavy Sandbag Clean Pull - 4 rounds x 5 reps
D1: Sandbag Biceps Curl - 4 rounds x 10 reps
E1: Sandbag Slams - 5 t0 20 t0 5 pyramid
E2: Sandbag 360 - 5 to 20 to 5 pyramid
http://youtu.be/0YuMeLRuR3c
Fitness competitions require maximum tone; luckily, unconventional training methods can
help you get there while also giving you functional benefits.
Purpose/Focus:
Strength, Power,
and Endurance
Difficulty:
Moderate
Length:
Based on its title you would imagine the Champion Power Workout is a high skill program, but it is actually for
everybody. Whether youre prepping for your next MMA competition or simply want a no-nonsense hardcore
workout, weve got you covered. The Champion Power Workout will build endurance, strengthen your core,
and develop the power of a true champion all in one training session! While Performing the Champion Power
Workout series you will complete 20 minutes of non stop movement using only a Kettlebell, a Steel Mace, and
your Bodyweight. Pushing your body through a series of timed conditioning movements until you have reached
a champions status!
4 week workout plan
4 Weeks
Equipment:
Kettlebell &
Mace
WEEK
SUN
MON
TUE
WED
THU
FRI
SAT
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST
REST

(each leg)
E1: Sandbag Slams - 5 t0 20 t0 5 pyramid
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A1: Kettlebell Snatch- Max rounds x 40 sec
A2: Kettlebell Clean & Press - Max rounds x 40 sec
A3: Steel Mace Barbarian Squat - Max rounds x 40 sec
A4: Plyo Push Up - Max rounds x 40 sec
A5: Sit Through - Max rounds x 40 sec
http://youtu.be/FWCmX-atmOY
http://youtu.be/CYE9swgiE0Q
Champion Power
rounds as possible in 20 minutes. For the Kettlebell
Snatch switch arms each round. Switch which
shoulder the steel mace rest each round for the squat
exercise. Switch which direction the Steel Mace ball is
facing each round for the Chest Press.
A1: Kettlebell Halos - Max rounds x 40 secs
A2: Kettlebell Snatch - Max rounds x 40 secs
A3: Steel Mace Chest Press - Max rounds x 40 secs
A4: Steel Mace Squat - Max rounds x 40 secs
A5: Steel Mace Burpees - Max rounds x 40 secs
http://youtu.be/7OwhaDgn-lk
22 |
Champion Power
Champion Power
A1: Kettlebell Squat to Press - Max rounds x 40 secs
A1: Steel Mace Lunge - Max rounds x 40 secs (each
side)
A3: Plank with Lunge Hinge - Max rounds x 40 secs
A4: Steel Mace Burpee - Max rounds x 40 secs
A5: Steel Mace Russian Twist - Max rounds x 40 secs
4 week workout plan
champion power WORKOUT PLAN
Champion Power
http://youtu.be/dmKmkbF8ONg
AUG | SEP
| 23
Perform all rounds in each group before moving to

next group. For Heavy Step Ups and Heavy Clean
Pull, you should only be able to manage 5 reps with
the chosen weight. If you are able to perform 6-8
reps, add more weight. For the the Sandbag Slams
and Sandbag 360 you will perform a pyramid ladder:
5 reps of slams 5 reps of 360. 10 reps of each. 15 reps
of each. 20 reps of each. 15 reps of each. 10 reps of
each. 5 reps of each. Complete group E with as little
rest as possible.
SANDBAG
WARRIOR
STRENGTH

(each leg)
E1: Sandbag Slams - 5 to 20 to 5 pyramid
WORKOUT PLAN
STRENGTH, POWER,
AND ENDURANCE...
ALL WITH A BAG OF SAND
http://youtu.be/tXFmRlQ2rG8
The Sandbag Warrior Strength Workout Plan is a full body blast improving strength, power, and endurance using only a sandbag and your
bodyweight. Paying particular attention towards explosive power, the Sandbag Warrior Strength Workout Plan is great for any explosive
athlete looking to incorporate unconventional training into their programming.
4 week workout plan
Purpose/Focus:
Strength,
Power,
and Endurance
Difficulty:
Moderate
Length:
4 Weeks
Equipment:
Sandbag
24 |
AUG | SEP
Sandbag Warrior
Strength Workout #5
WEEK
SUN
MON
TUE
WED
THU
FRI
SAT
REST
RECORVERY
RECORVERY
RECORVERY
REST
RECORVERY
RECORVERY
RECORVERY
REST
RECORVERY
RECORVERY
RECORVERY
4a
REST
RECORVERY
RECORVERY
RECORVERY
For years the vast benefits of olympic lifts were restricted to barbells. With sandbag training, you are
provided with a safer option while reaping the many
advantages of olympic lifting including the development of maximum strength, functional movements,
conditioning, and explosive power simultaneously.
Performing this program will achieve athleticism, conditioning, and strength all at once, creating a unique
training regimen for accelerated results.
Sandbag Warrior
Strength Workout #1
For the Recovery Workouts, choose from the following and start with what you can for constant conditioning: biking, hiking, running, swimming, or rowing.
All of these can be done on a cardio machine but
preferably should be done in nature...GET OUTSIDE!
This is not a hard workout. This workout is to be done
at a moderate pace. Do not go longer than 45 minutes on the recovery workouts.
A1: Sandbag Clean from Hang - 4 rounds x 5 reps

B1: Heavy Sandbag Back Squat - 5 rounds x 5 reps
B2: Heavy Sandbag Floor Press - 5 rounds x 5 reps
C1: Sandbag Military Press - 4 rounds x 5 reps
D1: Sandbag Bent Row - 4 rounds x 10 reps
E1: Sandbag Triceps Extension - 4 rounds x 10 reps
F1: Tabata Sandbag Thruster - 8 rounds x 20 sec on/10
sec off
Perform all rounds in each group before moving to next

group. For Heavy Back Squat and Heavy Floor Press,
you should only be able to manage 5 reps with the
chosen weight. If you are able to perform 6-8 reps, add
more weight. For the Tabata Thrusters, you will perform
20 seconds of work with 10 seconds of rest for 8 rounds.
Do not put down the weight during rest. Beginners rest
in racked position, advanced rest in overhead position.
http://youtu.be/ODr7nnE5s6c

next group. For Heavy Step Ups and Heavy Clean
Pull, you should only be able to manage 5 reps with
the chosen weight. If you are able to perform 6-8
reps, add more weight. For the Sandbag 360 you
will perform as many reps as possible in 5 minutes.
Complete group D with as little rest as possible.
A1: Sandbag Snatch from Hang - 4 rounds x 5, 4, 3, 3
reps
(each leg)
B2: Sandbag Burpee - 4 rounds x 10 reps
C2: Sandbag Turkish Get-Up - 4 rounds x 5 reps (each
side)
D1: Sandbag Halo - 1 round x 5 min
http://youtu.be/kzgO8MA_CLA
Sandbag Warrior
Strength Workout #6
Sandbag Warrior
Strength Workout #3
next group. For Heavy Power Clean and Heavy Push
Press, you should only be able to manage 3 reps
with the chosen weight. If you are able to perform
4-6 reps, add more weight. For the the Sandbag
Shouldering perform as many reps as possible in 60
seconds. Rest for 60 seconds and repeat.
A1: Sandbag Heavy Power Clean - 5 rounds x 3 reps
B1: Sandbag Heavy Push Press - 5 rounds x 3 reps
C1: Sandbag Front Squat - 4 rounds x 5 reps
C2: Sandbag Turkish Get Ups - 4 rounds x 5 reps
(each side)
D1: Push Ups with Reach Through - 4 rounds x 20 reps
E1: Sandbag Pull Overs - 4 rounds x 10 reps
F1: Sandbag Shouldering - 4 rounds x 60 secs

next group. For Heavy Power Clean and Heavy Push
Press, you should only be able to manage 5 reps
with the chosen weight. If you are able to perform
4-6 reps, add more weight. For the the Sandbag
Shouldering perform as many reps as possible in 5
minutes. Rest as little as possible through 5 minutes.
A1: Sandbag Heavy Power Clean - 5 rounds x 5 reps
B1: Sandbag Heavy Push Press - 5 rounds x 5 reps
C1: Sandbag Front Squat - 5 rounds x 5 reps
C2: Sandbag Bent Over Row - 5 rounds x 10 reps
D1: Push Ups with Reach Through - 4 rounds x 20 reps
D2: Sandbag Weighted Sit Ups - 4 rounds x 15 reps
E1: Sandbag Shouldering - 1 round x 5 min
4 week workout plan
Sandbag Warrior
Strength Workout #2
WO RKO U T PL A N
http://youtu.be/DRxtAqZjXmA
http://youtu.be/YFtvaTPeh5k
Sandbag Warrior
Strength Workout #4
next group. For Heavy Squat and Heavy Floor Press,
you should only be able to manage 3 reps with the
chosen weight. If you are able to perform 4-6 reps,
add more weight. For the the Sandbag Burpee
perform as many reps as possible in 60 seconds.
Rest for 60 seconds and repeat.
A1: Sandbag Hang Squat Clean & Press - 4 rounds x
5 reps
B1: Heavy Sandbag Squat - 5 rounds x 3 reps
B2: Heavy Sandbag Floor Press - 5 rounds x 3 reps
C1: Sandbag Military Press - 4 rounds x 5 reps
C2: Sandbag Bent Over Row - 4 rounds x 10 reps
D1: Sandbag Burpee - 4 rounds x 60 sec
http://youtu.be/KE3PUDVAFyM
ONNIT BATTLE BAG

DESTABILIZED TRAINING
FOR REAL WORLD STRENGTH
AUG | SEP
| 25
M OTIVAT I O N
THE 10 PATHS
ALONG THE ROAD
TO MASTERY
tion once you set your long-term goals. In the

book Outliers, author Malcolm Gladwell says
that it takes roughly 10,000 hours of practice
to achieve mastery in a field. Such a feat takes
unrelenting dedication. Though this may seem
like a daunting task, if you commit yourself to
moving towards your goal you will get better
each day, each week, each month, and each
year until you are close to mastery.
PHYSICAL MASTERY DOESNT HAPPEN OVERNIGHT,

ITS A LIFELONG JOURNEY...
eave it to the Onnit Academy to come

up with magazine topics that not only
keep the reader engaged and well-educated, but also challenges writers to think
beyond the typical sets and reps of all the
other conventional training magazines out
there. Editor Mark de Grasse asked us to write
about the topic of mastery; such an open-ended topic, so many avenues to explore that I
found myself taking a different approach from
my other articles.
When I first read his email asking us to write
about mastery, I was on a train heading to a
soccer game and thought of the various ways
I could envision the concept of mastery. My
mind first headed toward the obvious: Master
the Method (insert kettlebell, mace, calisthenic, or other unconventional training technique
here). I never considered myself a master of
any single training exercise or principle; there
are countless trainers and athletes that grace
the pages of Onnit Academy, each one challenging my knowledge with their different
strengths and technical skills. I strive to become the best version of myself and hone my
craft to the fullest potential; with this determination my mind took me in a completely different direction. I suppose I was in a philosophical state of mind, so I began to jot down my
thoughts about the ten paths we cross on the
road to mastery.
Dare to Rise Above Average
I truly feel that daring to rise above average is the most important realization an individual must have if he or she wants to become
a master of something. This principle mindset
is not to strive to envision yourself as better
than everyone else, it is the act of not allowing
yourself to accept complacency with being average. Mediocrity is all around us because it is
26 |
AUG | SEP
safe. Living normally, without risk or self-sacrifice would result in an existence without great
rewards and certainly no mastery. Start thinking about how you would do things differently.
Actions that are a step above what is normally
done will bring you down the path to mastery.
Realize Your Strengths
True masters realize what theyre

good at, find a way to make it a part of their
lives, and eventually use this to inspire others.
We all know someone who is a master of their
craft, people we look up to and dream about
being like. They might be a professional athlete or mechanical engineer, but one thing remains true among them: if the necessary skills
are not naturally within them, most likely, they
are not going to become masters of them. It is
better to find your strengths and be passionate about honing them. Always looking towards other masters you admire for constant
inspiration will help you realize and hone your
strengths.
Set Goals
Setting goals is no different from what

you have heard before. Mastery is not an accident; you do not simply stumble upon it one
morning. Those who are experts in their craft
have planned for months, even years to get to
where they want to be. Start by setting a longterm goal towards what you want to accomplish in the next five years; then set smaller
goals that lead you to your main goal. Remember that success has a plan.
Commit to Your Dreams

No Matter What
As stated earlier, mastery does not happen

overnight and you will come to this realiza-
Plan Your Attack

and Take Action
Goals are fairly simple to think of and write

down, but execution is the difficult part. How
are you going to get to your first short-term
goal and then the next? Having a plan of attack isnt about being perfect, but it is crucial
to getting yourself started along the road to
mastery. One thing that stops us from pursuing anything in this world is fear. Fear is the
limiting factor of productivity, success, and
ultimately mastery. Many successful business
coaches like David J. Schwartz author of, The
Magic of Thinking Big subscribe to the mantra
that action cures fear. When you are moving
towards your goals you dont have time for
fear to occupy your mind and take over, so
dont give it a chance. Be in a state of constant
action.
Seek Help
Even though theyre your dreams, you

cannot venture down the road towards mastery alone. Find people who have done it before in the fields you are in or those who are
successful in other areas who can help guide
you along your journey. The road to mastery
requires constant education, encouragement,
and support from many sources other than
ourselves. When we draw from experienced,
like-minded people the road becomes much
brighter.
Find the Lesson in Everything
One of my favorite quotes someone

told me years ago was, You have two ears
and one mouth. I took this to mean that I
should listen more and talk less. Wherever
you go, whether it is a familiar setting or somewhere completely new, listen to the people
around you and educate yourself. Some of
what you hear will be useful to you and much
of it will not; however, education can be found
in everything. I find that I learn more about
what I do not like according to what someone
says or does more often than finding something applicable to my situation and life.
Pay It Forward
I think the road to true mastery does

not come without sharing your skills and educating others; after all, what is the point
of having this knowledge and skill without
helping others who truly want to learn about
what you know? When you help others with
your mastered skill you are doing more that
simply teaching them, you are inspiring them
to want more out of themselves and live so
they may also pursue greatness, passing their
skills along to others down the road. Mastery
breeds mastery and the only way to do that is
to put knowledge in the hands of people who
continue to nurture it, again passing it along
on your journey.
Deal with Adversity
No one has a clear path towards the

road to mastery and it is inevitable that you
will have to deal with a setback or two. This
is directly related towards your goal or sometimes it is an outside reason that slows down
your progress. Adversity can derail your plan
for success if you allow it to consume your
thoughts and replace your focus towards
our goal. If you cannot put these unfortunate,
though inevitable, occurrences eventually
behind you it can lead to fear, lack of drive,
and eventually making the excuse of, This
is why I cannot do this. True masters find a

way to overcome these setbacks, recalibrate
their action plans, and use them to make them
stronger and more focused with a greater determination to achieve your goals.
10
Never Be
Completely Satisfied
True masters are always looking to better

themselves, continuing to help those around
them to achieve greatness. Most people are
never satisfied with where they are. This isnt
a negative connotation, but rather a desirable
trait for success. Masters do celebrate the
achievement of goals and personal accomplishments; however, they will not simply sit
back and collect royalty checks once they
reach the top of the mountain. They may relax
a bit, take in the view, and then find the next
mountain to climb. It is the intrigue, want, and
assertiveness that makes a master stand out
among the ordinary.
All of us are born to dream of things we want
to accomplish with our lives, however, many of
us find it hard to take the first step towards it.
Hopefully these thoughts set you on your journey of mastery, helping educate others and
aid their wish to follow their own path. Now go
out and make it happen.
Quick Tips:
> Pick a few skills at a time. Work at
them constantly as a focus of your
practice for an extended period.
> Dont forget to always try new
things (sidenote: use what works
for you).
> After a while rotate in a few new
skills.
> Keep a high level of integration
on the ones you just worked on.
AUTHOR: Doug Fioranelli
AUG | SEP
| 27
Another method we use to accomplish some

level of mastery is to have certain skills dominate our practices for a few months. Two locomotives that my students have worked on
heavily for the last 8-10 months are the Lizard
and Orangutan (thats what I call them but they
have other names). By seeing these movements over and over, my students have gotten pretty good at them. The most recent skill
we added was Vaulting, only three variations
for now.
L IF E ST Y L E
THE GENERALIST
APPROACH
sometimes the jack of all trades
TO MASTERY is the best way to be.
am not really that good at anything. A rather

bold open statement to an article in which
people are reading for advice, wisdom, philosophy, and guidance. It is true though. Sure, I
am superior to others at many skills, physically
I can do many things. However, when you put
my skills next to someone who is great, say a
master , then I am inferior.
What I am good at is learning new things, and
more importantly, I have the desire to learn
new things. I have always fancied myself a bit
of a modern-day Renaissance man, dabbling
to a certain level of competency in multiple areas throughout my life. Constantly I have pursued numerous interests simultaneously.
The Generalist Approach

Several years into my professional career in
fitness I adopted a similar approach. Over the
last few years I have taken a very generalist
approach to fitness, yet I teach my students
to always be working towards mastery. This
seems like a major conflict, Do everything but
get really damn good at everything too. I am
saying that, and I am not. Allow me to elaborate.
Humans can do anything. Just go on Youtube
for an hour and see all the amazing things we
are capable of. Guess what? That amazing
freerunner you just watched, or the rhythmic
gymnast, or the b-boy, or the strongman, or the
circus performer, or the track star all have the
same thing in common with you: they are all
human. That means that they have the same
(for the sake of argument lets keep it in terms
28 |
AUG | SEP
of practical anatomy) muscles, bones, nervous

system, digestive system, etc. These people
are highly specialized though, and without a
doubt have achieved mastery of their craft.
Here is where being a generalist is more fun.
Watching Brian Shaw win the Worlds Strongest Man is awesome (I actually saw him do
it live in 2011). Watching Sally Pearson run
hurdles is simply perfection. Watching Brian
Shaw run hurdles would be entertaining, but
far from poetry in motion. I am equally positive
that there is not one single object in WSM that
Miss Sally could budge.
Now as a generalist, I can do several strongman lifts, decent for my size; I can dance
enough to have fun and not look like a total
fool; I can do some basic parkour and rudimentary gymnastics; I can take part in several
track and field events; and I can twirl a ribbon,
but not while putting my left big toe on my right
earlobe. The point that I am trying to make is,
being a generalist gives you the opportunity
to do whatever, whenever.
of said skill or technique. While this approach

makes someone incredibly brilliant at a few
things, it does not fit in with the generalist approach. In order to integrate these two concepts and find synergy, I like to focus on a few
things at a time while doing many other things.
Teaching Mastery
For example, every time one of my students
walks in my door, they must perform kettlebell
swings while I critique and tweak, Turkish Get
Ups under my strict guidance, and work on
their handstands among a few other skills. I
want to see mastery in the warm up which I
deem as important as the rest of practice for
the day.
My jiu-jitsu coach, Joe Hurst, used to say all

the time, the best way to teach a man nothing
is to teach him everything. We only focused
on one or two moves per practice but tried
many things; by rolling this way we could work
towards mastery of those skills, slowly but
steadily. This is exactly how we do it at Asylum Fitness. We work on many things through
play and exploration. We try to keep it fun and
curious the way a child moves and learns. Yet
at the same time, we will slowly work towards
mastery, one skill at a time. If I am given a lifetime to master a variety of things and work at
them gradually, then at the end of my life I will
effectively achieve mastery at several of them.
Quick Tips:
> Pick a few skills at a time. Work at
them constantly as a focus of your
practice for an extended period.
> Dont forget to always try new things
(sidenote: use what works for you).
> After a while rotate in a few new
skills.
> Keep a high level of integration on
the ones you just worked on.
> Repeat this process for a lifetime.
AUTHOR: Mark Smith
This is what I want for myself and my students

so that life becomes more fun. To me, fun is
the ultimate goal of fitness. Mastery, makes the
fun more fun. I tend to define mastery as being
able to do a skill with very high competence
and control, the same way every time you
perform it. I am not talking about one to three
quality reps, I am talking about thousands of
quality repetitions. Achieving mastery through
endless hours of focused practice on a single
skill or two perhaps. The endless hours and
tireless pursuit of excellence yields mastery
AUG | SEP
| 29
M IN D S E T
INNOVATION TIP #1
>> Accept that There Are Many Ways
to Accomplish Everything
INNOVATION TIP #2
>> Your Current Competency Level
is a Major Factor in Planning
Despite what you may have heard about the secret to perfect abs or
rapid fat loss in 4 weeks, there is no clear path to your goals and there
are many, many ways to get there. Dont be afraid to try anything and everything, as long as you are willing to commit the time and effort to really
learn and find out what works and doesnt work for each program.
Not all fitness methodologies are made the same; some are
perfect for everyone and some may be restricted to a very
qualified few. If you never played a day of sports in your
life, you havent exercised in a decade or more, and the
biggest commitment to a fitness regimen you ever made
was walking your dog on a semi-regular basis, chances are
that Olympic Lifting is not the place for you to start on the
path to fitness.
This tip applies to everything about fitness, from nutrition and supplementation to implements and techniques. Could kettlebell training be the
perfect solution for you? Maybe, but you cant limit yourself to one type
of kettlebell training necessarily. In addition to a variety of styles (hard
style, kettlebell sport style, hybrid style, etc.) there are also particular set
schemes and training techniques to use kettlebell movements within.
None are wrong necessarily, but none may be right either. You need to try
them, learn them, and then make a decision about whether or not they fit
your needs and objectives.
Finding out where youre at is an essential component to

learning where you need to go. The best way to do this is
with fitness tests which will help you gauge your level in the
core aspects of physical ability: strength, conditioning, agility, and balance (among others). Everyone, no matter how
much or long youve been exercising, should start here.
The following are some of the Rites of Passage challenges we use to assess people at the Onnit Academy.
See how you fit in relation to the standards, THEN decide where you need work:
TEST NAME:
TEST NAME:
TEST NAME:
IMPLEMENT(S): Kettlebell (2)

DURATION: 2 MINUTES
REPS: MAXIMUM
WEIGHT (MEN): 24KG X 2 (ALPHA)/ 20KG
X 2 (AMATEUR)
WEIGHT (FEMALE): 16KG X 2 (ALPHA)/ 12KG
X 2 (AMATEUR)
STANDARD (ALPHA): 25 REPS EACH SIDE
STANDARD (AMATEUR): 25 REPS EACH SIDE
IMPLEMENT(S): Sandbag
DURATION: 5 MINUTES
REPS: MAXIMUM
WEIGHT (MEN): 150lb (ALPHA)/ 100lb
(AMATEUR)
WEIGHT (FEMALE): 75lb (ALPHA)/ 50lb
(AMATEUR)
STANDARD (ALPHA): 13 REPS
STANDARD (AMATEUR): 13 REPS
IMPLEMENT(S): Steel Mace

DURATION: 5 MINUTES
REPS: MAXIMUM
WEIGHT (MEN): 25lb (ALPHA)/ 20lb
(AMATEUR)
WEIGHT (FEMALE): 15lb (ALPHA)/ 10lb
(AMATEUR)
ALTERNATING DOUBLE REVERSE LUNGE
hat you do is wrong and what I do

is right.
If you want to strangle innovation,

say that to everyone you meet. Convince
yourself that what you practice is the best and
there will be no reason to progress, invent,
and create. Rather than concerning yourself
with new ways to improve, you can spend
your time criticizing others and writing snarky
comments on articles and videos that dont
jive with your special methods.
Forget mastering innovation, most people just
need to start innovating in the first place! The
problem starts in the core fitness education
process; many people get interested in fitness
through any number of gurus, making them
the definitive gods of fitness. Once they become enlightened by their new deity, it is difficult to look at anything else without filtering
it through their new adopted principles. These
disciples eventually jump ship to the next guru
and the process starts over.
The reason for this unproductive cycle is a
lack of confidence in your own ability to fig-
30 |
AUG | SEP
ure out the solution without resorting to the

absolute adoption of someone elses ideas.
The truth is that innovation isnt just a perk
of gaining knowledge and applying it in your
own unique way, it is a requirement in figuring
out the solution in the first place.
Saying that everyone is unique is a gross
understatement of what really separates each
person. Its not simply a difference in age,
gender, weight, height, or even body type.
The real EXTREME difference that separates
us all is experience. Believe it or not, an exact
copy of you that didnt experience life and every unique situation in it in the exact same way
as you did would have COMPLETELY different
fitness requirements.
Your upbringing, personality, motivations,
goals, athletic background, illnesses, injury history, fears, likes, family, friends, environment, present emotional state, finances,
education, employment, and a host of other
factors (the ones I just listed comprise a small
fraction of the possibilities) all have an impact
on the success or failure of any and all fitness
objectives over your lifetime.

With so many differences between each person, there is no way that one program, method, or tool could serve the needs of all. While
there may be a variety of principles that may
apply to wide groups of people (things like
consistency and progression may come to
mind), there will never be a one size fits all
solution for every objective of every person.
The only thing that could solve every persons
unique situation is personal innovation. No
one will ever know you like you do. Beyond
the contents of your mind, the way you move,
your pains, your weaknesses and strengths
are your own and can never be fully understood and appreciated by anyone else. Again,
this means that innovation is not an option, it
is a requirement.
Now that youve realized the necessity of innovation, how do you begin innovating? The
following are a few principles to innovation, as
well as the application of those principles in
one of the most popular forms of unconventional training, kettlebells.
HEAVY SANDBAG GET UP
STEEL MACE 360
INNOVATION TIP #3
>> Accomplishing Real Change Takes Time, Lots of Time
TEST NAME:
Innovation requires knowledge, and real knowledge acquisition takes time and experience. Even if you could read every fitness book on the market, you can not implement the lessons into your regimen in less time than each individual fitness program
requires. While you could try a workout, you wont know how it really affects your
fitness levels until you implement it for at least 4-8 weeks, then test to see what results
youve gained.
IMPLEMENT(S): Battle Rope

DURATION: 1 MINUTE
REPS: MAXIMUM
WEIGHT (MEN): 2.5 Rope + 5 Walk-in
(ALPHA)/ 2.5 Rope + 2 Walk-in AMATEUR)
WEIGHT (FEMALE): 2 Rope + 5 Walk-in
(ALPHA)/ 2 Rope +2 Walk-in (AMATEUR)
Many people make the mistake of limiting their commitment to any given fitness regimen to one week or less. This doesnt allow you time to figure out anything (other
than the fact that you need to work on consistency). In order to innovate a solution,
you need to see what works and doesnt work, and that means implementing many
systems the way they were meant to be implemented.
BATTLE ROPE TSUNAMI
This may sound difficult, but I want you to commit to one of the workout plans in this issue of Onnit Academy Magazine (there are three). Each
is a four week program. The week before starting, try at least four of the tests listed in tip #2. The week after the four week program, try the
tests again and see what results youve gained.
INNOVATION TIP #4
>> Accept that There Are Many Ways to Accomplish Everything
If you are really committed to innovating your perfect fitness solution, one implement or training program probably wont be enough. Developing
a core level of competency in each physical ability is quite a task, and restricting yourself to one method will probably lead to lopsided results.
unless your programming is incredibly consistent and balanced). What youll find is that particular implements will serve you best in specific ways.
For example, while Kettlebell Sport training might be best for muscular endurance and mental fortitude, you may better achieve enhanced
proprioception and full body coordination through gymnastic balancing and tumbling. The only way to find what enhances a particular aspect
of training can only come through experience (see Tip #3).
AUG | SEP
| 31
- Impress your buddies.

- Market your awesomeness to the masses.
- Impress that girl/guy thats working out next to you.
Remember that knowledge and experience must come before innovation, not the other way around which is exactly what youre
doing if you innovate for the sake of innovating.
youtube.com/watch?v=s72jAzVBMN8
//////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////////
> KETTLEBELL JUGGLING WORKOUT

FOR POWER & COORDINATION
>> APPLYING INNOVATION TO MOVEMENT

Is there a recipe for innovation in fitness? Heck yes there is! Is there more than one way to innovate? Of course! At the Onnit
Academy were creating methods to provide you with a shortcut to begin innovating in all aspects of fitness program development. We believe that this is a core function of being a trainer; innovating the solutions for people who are unable to create
them themselves (yet).
Explaining it in a simple article isnt possible, but I can show you what movement innovation can lead to with this example.
In regards to kettlebells, you may have some pretty steadfast rules about the proper way to use them. You know exactly how
a Swing, Turkish Get Up, and High Pull SHOULD BE performed; think again! Simply by opening your mind to the possibilities of
the tool, core kettlebell drills can be taken to entirely different levels. Give these workouts a shot (and keep your mind open):
>>>>
Kettlebell juggling is a great way to improve hand-eye coordination, enhance grip strength, and add an exciting new
element to your typical Kettlebell routine. It requires much
more concentration to perform each rep, as well as additional explosiveness from the hips to generate enough power to
get the Kettlebell airborne and rotating. Be sure to attempt
these drills in an area where the Kettlebell can be dropped
(sand or grass is best), and never try to save the Kettlebell
by overreaching to grab the handle, just let it fall and get out
of the way.
youtube.com/watch?v=vFAIDf6qV88
> KETTLEBELL CATCHING ENDURANCE WORKOUT

The unique shape of the kettlebell allows you to throw and
catch it for a variety of ballistic exercise variations. Kettlebell catching enhances hand eye coordination, power, and
forearm/grip strength all at the same time. Be sure to try this
workout on a surface (grass, sand, etc.) that you dont mind
dropping the kettlebell on. If you miss a catch, dont try to
save it! Let it go and get out of the way.
youtube.com/watch?v=qQdZCvUcqJA
> CRUSH GRIP STRENGTH KETTLEBELL WORKOUT
The truth is that innovation isnt just a perk of gaining knowledge

and applying it in your own unique way, it is a requirement in figuring
out the solution in the first place.
Crush Grip Kettlebell exercises engage the chest, core, and

arms in a much different way than standard racked kettlebell
drills. This strength workout requires you to perform conventional lifts while focusing on holding the ball of the kettlebell
with as much pressure as possible in between your palms.
youtube.com/watch?v=jHfQfPupxgM
/////////////////
Unconventional Training means more than simply using a

kettlebell, it means opening your mind to new possibilities
and throwing away restrictions imposed by people who
claim to know the right way to do things. One way to do
this is by adding stance variations into your kettlebell routine. This workout uses several kettlebell stance variations
including fighter, kneeling, split, and sitting. Give it a shot and
see how changing your stance changes your typical kettlebell exercises.
APPLYING INNOVATION TO MOVEMENT
The purpose of movement innovation is to create new drills for specific purposes. Those purposes could be for particular functional movement conditioning, to challenge different aspects of training based on your specific abilities, or even to relieve boredom (albeit not at the expense of potential injury). They are not intended to perform the following functions (even though many
on YouTube may disagree):
> SPLIT STANCE KETTLEBELL WORKOUT
/////////////////
There are many ways to be innovative with fitness. It can be through programming, set scheme creation, implement selection,
and especially through movement. Even so, innovating for the explicit purpose of innovating is wrong. Lets look at movement
innovation.
/////////////////
INNOVATION TIP #5:

>> Avoid the Temptation for Innovation for Innovations Sake
AUTHOR: Mark De Grasse
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ONNIT CLUB BELLS
STR E N GT H
amount of focused time one spends on average before becoming a master at something. Weve now come to know it generically
as the 10,000 hour rule.
IT MAY BE TIME TO
THIS IMPLEMENT CAN BLUR THE LINE BETWEEN LIFE & EXERCISE
astery, in any aspect of life, is an ideal

that calls to us from the depths of our
heart and soul. Whether we feel we
can attain it or even be motivated enough to
undertake the long journey towards that end,
is not relevant. When we see mastery or hear
mastery, we have a feeling of momentary awe
and inspiration. Not just of the act itself, but of
the immediate connection to a glimpse within
ourselves, of what it would mean to reach that
height within our own capacity.
One Day As A Lion - Onnit Tee
JOIN THE CLUB

When it comes to our physical capacity and
skill, mastery takes on many forms. At its foundation, we see the line that connects them
all: control, coordination, smoothness, total
certainty, and the ability to improvise or flow
without hesitation. Effortless execution of
very complex or difficult tasks. While all forms
have their own unique criteria and nuances to
master, there are some which have a greater
overlapping impact on the high-capacity output, or mastery, of others. One of those is Club
Training.
The biggest reason is, in a singularly applied

tool, it is one which so closely reflects life to
such an incredible degree.
> FINDING THE PERFECT BALANCE

Life is not simple. It is constantly in flux, as is
how we function in it. Sometimes it is important, check that, essential, that we simplify. Other times it is just as valuable and necessary
that we challenge how much we can push and
take on.
> BEGINNING MASTERY
One of the keys identified in recent years,

most notably by Malcolm Gladwell, is the
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So Club Training, in effect, slows us down. It

starts cancelling out this race inside an unrealistic time frame. This essentially allows us to
take a breath and begin to feel the expanding
depth of our development, rather than simply
being focused on the reach of our breadth.
Diving deeper creates a quieter space, away
from the noise of trying to do it all, where
the masters identify what is most important
in this moment to direct their efforts towards.
A honed in focus that provides the ongoing
consistency required to reach the numerous
hours it takes to find mastery in their chosen
endeavour.
Yet, despite all the growth that comes from
the actual physical practice of Club Training,
as well as the process of mastering its use to
greater degrees, these are not the real reasons why Club Training is one of those forms
that has a greater overlapping impact on the
high-capacity output, or mastery, of others.
Mastery in Club Training, in all its various facets, certainly wont happen overnight. There
are foundational techniques that demand
learning, waking up of an alive grip, tempo
variances to get in rhythm with, the firing up of
efficiently selective tension, opening of myofascial chains, new spatial mapping, transitional gates to identify through multiple planes
of movement, and much more.
At first glance, it can actually seem a little

daunting if you think about it too much; there
are so many considerations to bear in mind.
Even if you ignore it all and just get to it, the
Club will make any seasoned athlete or fitness
enthusiast/professional feel awkward. This
makes it difficult to jump right in and use the
Club instantly to its higher capacity. In regards
with moving along a path to mastery, this is a
good thing.
This doesnt mean that we cant immediately

benefit from the earlier stages of training with
the Club, quite the opposite. It just means that
by the very nature of the tool, it is harder for
the illusion of higher capacity output, to set
up performance (when we are able to make
quick advancement towards what the end
product generally looks like). It can look similar, but is far from true mastery. It is an illusion
that often holds us back from actually progressing through the true stages of mastery.
Mastery in Club Training, in all its various

facets, certainly wont
happen overnight.
No matter how much we strive to master this

seemingly elusive balance in life, it always
feels just out of reach. Thats okay though. The
dynamic nature of life will never allow for our
idea of so-called perfect balance to be fully
realized. We can let go of that expected outcome and turn our attention on the steps that
the journey needs to actually move forward
meaningfully.
Just like our efforts to finding perfect balance
in our use of the Club; it wont happen. The
off-center positioning of its mass and exponential generation of force through refined
planes of movement will constantly pull, push,
twist, tilt, and bend, requiring us to constantly

adjust to it.
inspiration, and vision to persist in the daily

struggle we find ourselves in.
Mastery of the Club does not come in trying to

bring it to perfect balance with us. Mastery of
this tool comes when we come into balance
with its constant fluctuations and deviations,
micro as they may become. The balance we
find is our ability to adjust to it, to come into
harmony with the path it moves through.
It is from that connection to the heart of us,

that we may begin to make great strides along
the journey to mastery.
As we do so we gain greater control over directing where we head on that path. However, no matter how much control we gain, it will
always cause us to adjust to its new path. To
regain harmony to direct its next surge. Direct
and release, surge and surrender. Just like life.
In gaining that control, integration, and harmony with this dynamic, life reflecting tool, there
is one pivotal pillar that will make all the difference: we must connect to ourselves.
This is key because, again, we are not bending the tool to our will. We are coming into harmony with it. That requires being connected
and knowing where we are at in relationship
to the Club.
Finding this foundational anchor point in our
training of being connected to ourselves,
brought effectively to the forefront when Club
training, mirrors that essential anchor point of
being connected to the heart of us in life as
well.
Because being consistent enough to reach
the kind of time and action required to master
something, we must connect to the heart of
who we are. With that we can fight distraction,
negative thoughts, or stories that we tell ourselves. We can find and focus on what is most
important among the wide array of responsibilities and interests; as parents, professionals, students, etc. We can find the motivation,
> MASTERING THE CLUB

In this day and age, we have advancing technology and tools that do the work for us. That
takes care of our necessity for awareness, to
have to find harmony or integrate effectively,
to maintain balance to master self. As a result, the very act of diligently working towards
a truly evolutionary unfolding of you in this life,
is in and of itself, unconventional.
That is why Club Training is one of the most
impactful forms on the high-capacity output, or
mastery, of others.
But whether you join the Club on the road to
mastery or not, so long as you continue daringly to connect ever closer to the heart, you
will discover and grow throughout. For continuing the path to mastering yourself, opens
the door wide open to mastering any tool,
method, or system and utilizing it as an effective vehicle for evolving your very life.
Because while a souped up ride can certainly
give you some extra advantages, in the end,
its not the vehicle that wins the race. Its the
driver behind the wheel.
AUTHOR: Shane Heins
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watching TV in the evening, I am reflecting on

my workouts, progress, weak links, and how I
felt conditioning wise. This usually prompts me
to go back in the gym and work on anything I
felt was weak, as late as 9:00 or 10:00pm. For
example, if I did not make my Rxd reps I will
go at it again via kettlebell sprints or re-do the
set perhaps. Maybe I will come up with a circuit to work on stamina, balance, and strength.
C O N D I T I ONI NG
SOUL MASTERY THROUGH
KETTLEBELL
In Kettlebell Sport, I have made a name for myself and worked extremely hard in doing so. I
am extremely humbled by each workout and
grateful for all the support.
Let me be extremely clear; anyone can become a Master of Sport International Champion or achieve any goal they set for themselves, from the stay at home mom to the
fittest man or woman on the planet. You have
to chart your course, set your goals, and begin.
BECOMING A MASTER
REQUIRES GOING BEYOND
THE ORDINARY
hat is mastery? If you look it up in

the dictionary it states:
Knowledge and skill that allows

you to do, use, or understand something very
well; complete control of something.
Although this is the technical definition, I believe there is more to mastery than just that. It
comes in many levels, varieties, and journeys.
For me, it has been a journey in mastering the
physical body and soul.
Some people are mastering a craft, a sport, a
technique in a sport specific lift, a spiritual connection within themselves, and the list goes
on and on. I am going to share with you what
mastery means to me and how I apply it to Kettlebell Sport and daily life.
THE FITNESS ASPECT OF MASTERY

Lets begin with the fitness aspect of mastery,
something simultaneously in-depth yet very
simple.
There are many variables in mastering Kettlebell Sport. The journey is a never ending
road. So, how does the journey even begin?
For some, they may have a bit of knowledge
and perhaps they took a workshop to sharpen
their skills, maybe a friend, coworker or family
member introduced them to it, which intrigued
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them to the point of wanting to learn more.

For me, this is how my journey began; I wanted to learn more about kettlebells and Kettlebell Sport. I also wanted to learn under Steve
Cotter and Ken Blackburn (Ken is my coach)
of the IKFF. I took their workshops and a few
more thereafter. Once I completed my Level 2
CKT (Certified Kettlebell Teacher) I decided to
compete, and thats when the journey to mastery begun for me.
I want to say that anyone can master anything
in this life, the key is that you have to sacrifice,
the ability to dig deep within yourself, and the
willingness to commit all you have to whatever
it is you wish to master.
Be prepared for resistance; co-workers, close
friends, and family members will not understand this commitment. They will say that you
are selfish, you spend too much time on this
or that, or you workout too much. Theyll say
things like, You are not fun anymore, You
can drink alcohol and it wont hurt your performance, and You can stray away from your
diet. It could be anything. If you let this deter
you, you are not truly committed to mastering
yourself or your sport. Finding balance in all of
this is the key to success.
In an IKFF Level 2 CKT course, Steve Cotter
said something that I overheard and is so bare
bones simple that I would say it is safe to assume he probably doesnt even remember
this; it stuck with me and it remains with me
in all my days training (thank you Steve). He
said If you want to be good at the Snatch, you
have to Snatch.
So, whether I am having an unbelievable set
or a terrible set (the kind you want to have
tantrum about and throw the kettlebell), I just
think to myself, You want to be good at the
Snatch, you have to Snatch. BOOM! It is that
simple.
HOW DID I MASTER MY SPORT?

I have not mastered my sport. I am on a journey to mastery and I am an eternal student. I
could give you a detailed spreadsheet of my
programming, or my private journals of all the
extra credit workouts as I like to call them. I
could even share my meal prep secrets and
what I do to fuel my body, but what you need
to understand is that it all works together in
mastery.
MINDSET MASTERY
It is important, if not vital, to master yourself
before you can master your sport. Step one is
to master your inner voice; you need to teach
it to focus and strengthen itself, meaning removing any negative thoughts from the mind.
Believe you are worth it and that you are worthy and have the strength to endure the struggles, all the peaks and valleys of your journey.
I have had a lot of valleys lately. My mind refuses to give in. I just keep going back to work
on it. There have been some days I actually
change the kettlebell to a lighter one in order

to finish my set. I have, and continue, to train
my mind to let go of the ego; no pride here.
Instead of quitting and giving in to negative
thoughts I just switch it up in order to finish, in
order for me to stay the course.
Mastery means being in tune with your body
and soul. You need to find out where or why
there is a disconnect. Quietly reflect, be truthful with yourself, and then address it. The
knowledge of reflecting and being mindful of
the truth within yourself will allow you to peak.
No excuses! You can say whatever you would
like by telling yourself what you think you want
to hear, but the reality is that its an excuse and
you just went off course (youll never find mastery on that path). Excuses are just that.
If your mind is weak, you are weak! Quitting is
not an option. When you quit you give into the
inner voice that you may struggle with. We are
all battling in our own minds. We are our own
worst enemy. If your mind says I cannot, then
you are right, you cannot.
If you cannot, then you cannot gift yourself the
gift of mastery or enjoy the journey.
THE COMMUNITY OF MASTERY

It is important to take feedback, constructive
criticism, and surround yourself with people/
athletes that match your mindset. Take note
of what I just said, like-minded people who
match your mindset are very important.
Be selective, not just anyone that you share

a common interest with. It is so important to
surround yourself with people who share your
passion in training, for technique, for pacing
and acclimation to the time sets. These are the
people who understand the inner works of the
lift, the sport, the dedication, the heart and will,
the diet, the mindset demands, and becoming
comfortable with suffering. They think about
technique, training, and supplemental training
every second of the day. These people understand what it means, to die on the platform.
These people will aid you on your journey to
mastery. When you are having a bad work-set,
technique is not dialed in, things are not going
as planned: grip, reps, time, etc. and its just
not your day (or days for that matter), chances
are that you are going to want to quit. These
people are going to keep you focused and on
the course you set for yourself. They will get
you through the storm; keep you on journey
to mastery.
MASTERING KETTLEBELL SPORT

I have recently switched from Long Cycle
(Clean and Jerk) to the Snatch. I am going to
go out on a limb here and say that I have mastered the Long Cycle rank-wise (when I say
mastered it by no way implies I am through
with the Long Cycle as one can always continue to polish their skills by being an eternal
student and/or teacher). With that said, I want
to explain how. >>>I
Only one who devotes

himself to a cause with
his whole strength and
soul can be a true master. For this reason
mastery demands all
of a person.
- Albert Einstein
Mastery is a lifestyle; it is living the lift, living

the sport consciously and unconsciously.
I put the time in, while most people are sleeping I get up and workout. I am known to get
up as early as 4:30am. While most people are
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My coach, Ken Blackburn, programs all of my sets.

He is a genius and gifted at programming; I believe it is safe to say he has mastered the art of
programming.
The Long Cycle came somewhat easily for me.
I am lucky to have a strong lockout and fixation
immediately in the under-squat, so it was easy for
me to complete my lift into the lockout at the top.
It allowed me to move at a rapid pace. Where my
struggle lies was time endurance and grip. So, I
needed to master those two weak links to truly
be a Master of Sport. It was important to hold this
rank and truly know in my heart I was a Master of
Sport.
I have mastered the grip issues (meaning that I
have the problem dialed in and consistently work
on it) and my endurance is adequate to complete
the full 10 minutes plus under control and comfort (finding comfort in discomfort is key to this). I
did what I call extra credit conditioning circuits.
I worked my grip two times a day, everyday with
glove sets, I did kettlebell sprints on off days,
I worked technique everyday even if its just a
bodyweight drill or set. Just as a boxer shadow
boxes, I apply the same modalities to kettlebell
sport lifts.
Eat, sleep, breathe my lift.
I go over my lift in my mind, I dissect it piece by
piece, I break it down in my head, I study video
of other great lifters for inspiration and education.
I ask teammates/coaches to watch and/or video
me. I see my work-set, I see the outcome, I make
the outcome a reality. Also, knowing when to put
the brakes on and walk away from a bad set and
leave it behind is key.
Mastery is also how well you handle the bad worksets, and if you are capable of learning from them.
For me, I love them as they make me hungry- for
the next ones. They fuel my passion. Remember,
mastery is a journey full of peaks and valleys.
Competing is great as its the test of all your work.
It is where your body and soul come together. It
takes courage and heart to walk on a platform;
it is a test of your mindset, will, and passion. You
take the results and start applying it to your new
program no matter how great you did or if it wasnt
your day.
For me, mastery means connecting the body and
soul (mindset), live it, eat it, breathe it, do it.
AUTHOR: Donica Storino
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AG IL IT Y
self, If I feel this way now, hows my body going to feel at 60? I was in pain, disinterested,
and was undeniably ready for a change.
The Road to Mastering

Bodyweight Training
I could have adjusted my training a little,
but I decided to go all in and make a huge
change. Id put down the weights and begin
bodyweight training. Not just the old school
squats and push ups you might think of when
someone says bodyweight training, but the
range of disciplines that include: gymnastics,
parkour, hand balancing, breakdancing, and
bar calisthenics; the stuff that requires not just
strength, but skill. This was far outside of my
comfort zone (and according to some of my
weary friends, far outside of my age range).
MASTER OF SELF
A LIFETIME OF TRAINING SHOULD LEAD TO MORE THAN JUST HEAVIER WEIGHTS.
taring down the line of mats leading to

the wall, Im distracted by the shock of
once again finding myself as the worst
performer in the gym (okay, maybe not the
worst person, but the least able to do these
moves, which felt the same at this point).
Check your ego at the door, I repeat to myself. Easy advice to give others, but harder to
internalize when youre accustomed to being
the teacher, and even harder when everyone
watching is younger than you. I always knew
I would be below average at a lot of things
when I embarked on this journey, but I was still
a little surprised by what it felt like to start from
the beginning; especially being accomplished
in other areas. I was 30 years old, a successful
fitness professional, I was great at what I did.
and yet, here I was, embarrassing myself in
front of a bunch of kids.
Mike, youre up! Just remember, youre opening too early. Youve gotta tuck tighter if you
dont want to lose your brains on the wall.
Strangely, those words of encouragement arent easing my nerves as I approach the cinder block tower. Im too old for this shit, I mutter as I spot the exact block where I need to
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place my foot to project my momentum up the

wall. Be sure to push against and not down
check. I forcefully swing my opposite leg up
to begin the rotation. In a blur, the flash of the
ceiling, the adjacent wall, the floor. Thinking,
dont open, dont open, dont open. Finally, a
sense that Ive become upright again. I open
my arms and pull my knees away from my
chest. With a thud, my feet land on the ground.
Although it wasnt technically perfect, Id just
successfully landed my first Wallflip, a standard Parkour move. In that moment, nothing
else in the world mattered. Turning back is not
an option... I was hooked.
Destroyed by Conventional Wisdom

Over the past four years, there have been
many moments like this one. I felt that same
addictive rush of adrenaline after performing
my first Muscle Up. It fueled my Human Flag
training; it kept me going through countless
hours on the floor practicing different hand
balancing techniques. It made up for all the
bruises to my body and my ego. Its this incredible feeling of triumph that comes with
achieving every new, difficult move that has
completely changed the way I think about fitness.
During my 15 years as a fitness professional,

Ive had the opportunity to explore many different styles of training. Maybe a more accurate description than opportunity to explore
many would be an obsession to learn ALL.
My training has ranged from the current popular workouts to the more obscure methods,
including kettlebells, Olympic lifts, corrective
exercise, sport specific training, German Volume Training, metabolic conditioning, and
endless others. During the latter years of my
professional training, Id begun to focus more
on straight strength and hypertrophy training.
Thats right, I just wanted to lift heavy things
and get JACKED! Starting around a weight of
180lbs, I eventually hit my goal of 230lbs. Id
be lying if I said it was ALL muscle. A few of
those pounds packed nicely around the midsection, but I had hit my goal weight and I was
putting up pretty respectable numbers in the
gym, which gave me the feeling of mission accomplished.
The first day I walked into an adult gymnastics class, I quickly realized that I had indeed
left my comfort zone. It was also painfully clear
that my flexibility diminished on my quest to lift
heavy things. Id never felt so uncordinated
in my life. I understood what they were asking
me to do, I could work out the biomechanics
in my head, but what my body was actually doing wasnt even close. This was going to take
a serious commitment.
In the true fashion of the body doing what its
designed to do, I adapted. It wasnt overnight
and I surely wasnt ready for the Olympics,
but things I previously considered impossible
now seemed attainable. In fact, the feeling
was so addictive I was ready to discover other
bodyweight disciplines. That was how I found
myself running up the parkour gym wall; taking night classes in hand balancing; tangling
myself up in the silks in a circus arts school. I
hired a breakdancing coach, which led to one
of the more humbling lessons of my life.
Without actually knowing it, I had stumbled
upon a journey of self-mastery and skills practice. I had become a Bodyweight Athlete.
While each of the bodyweight disciplines has
its own methods, it was clear that these disciplines are highly integrated and complement
each other incredibly well. In a way, they all
come down to one thing: how the body moves
through space. They are not concerned with
moving an external object; just with moving
the body itself. The concept of not needing a
single thing other than my body and gravity
was empowering. My workouts were no longer a workout at all, but a practice. Every sin-
gle day was an opportunity to progress.

Here I was, someone who had been in good
shape since I started lifting in my teens, but
was only now understanding what athleticism truly was. My immediate thought was
that I wanted to share this with other fitness
professionals and fitness enthusiasts. I knew
that there had been a shift in the industry, and
people were expressing more excitement
on how they wanted to learn a specific skill,
like a Handstand or a Muscle Up. I was sure
there was a space for me to teach others who
wanted to achieve similar goals in this exciting re-emerging field, and Global Bodyweight
Training (GBT) was born.
Teaching Global
Bodyweight Training
My first goal was simple: put out video tutorials that will teach someone the step by step
progressions to help them hit some of the
calisthenic movements (i.e. Muscle Up, Pistol
Squat, Handstand Push Up, etc.). Having been
a complete novice myself when I began, my
bodyweight journey turned into a great asset
here; I knew the steps one would have to take
starting from scratch, and how to convey the
information in a very digestible format. I am
still inspired every time I receive an email from
someone sharing their first Muscle Up experience by following our YouTube video series.
Without actually knowing

it, I had stumbled upon a
journey of self-mastery and
skills practice. I had become
a Bodyweight Athlete.
However, the volume I was training each day

was producing some undesirable effects: a
not-so-tasty cocktail of shoulder impingement
with a splash of tennis elbow and a twist of
general lower back pain, garnished with some
meniscus fraying. I remember saying to my,
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The Animal Flow piece grew out of

my experience learning all those
different bodyweight disciplines. Id
noted that each incorporates some
type of movement flow. Breakdancing has its sets; gymnastics its
routines; Parkour its traverses; they
all link challenging movements together into fluid, beautiful flows.
Additionally, many use quadrupedal movement, including exercises
mimicking animals, as a conditioning practice. I drew upon elements
from each to create Animal Flow. By
no means do I take credit for creating an animal-movement based exercises. I just put them together in
a new format, linking movements in
a different way, with a systematized
program for structuring the components into a workout.
Ive learned more in my last four years of bodyweight training practice than I had in the rest of my fitness years put together. Ive come to realize
that I am not a Master at all, but rather am just an athlete who is on a personal journey of self-mastery. Ive stopped training just to look good
or to get bigger; now, I train to last. Our body is the only thing we will have for the rest of our lives. We dont have to break down as we get
older; rather, we just have more opportunity to progress, to learn new skills, and to complete new moves.
I cant say that Ill never return to weight training and Im certainly not a weight hater. I can honestly say that I look forward to each days practice and even the smallest amount of progress keeps me coming back. I may never consider myself a master of anything, but every single day,
I strive to become a Master of Self.
AUTHOR: Mike Finch
H I M A L A Y A N
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P I N K
O N N I T. C O M / F O O D S
S A L T
he need to master rope climbing first became apparent to me while I was in commando training. As a fresh recruit, my drill instructor told my platoon to climb ropes
30 feet high numerous times over. Diving in head first, as I always do, without learning proper technique, I would simply muscle my entire way to the top.
AG IL IT Y
I was one of the few recruits that could achieve this, however, two weeks of trying this mad
method everyday along with the combination of circuit training, started to take its toll on
the tendons in my arms. I would wake up periodically in agony, popping anti-inflammatories to combat the pain, which was only a temporary solution. On top of that, I would have
to complete the same rope climbs the very next day. This was a very painful existence but I
was not going to give up. My system was not in balance, I was becoming very strong, full of
type II muscle fibres, but repetitive strain on my joints and tendons were having a negative
effect on my performance.
Had I been climbing a 15 foot rope as opposed to a 30 foot one, I believe the effects of
tendonitis in my arms would not have been so dramatic. The other downside to my master
plan was when I noticed my stamina decreasing significantly. Since trying to muscle my
way to the top of the rope was taking a toll, and since I wasnt getting to the top quick
enough, something had to change!
After observing some of the other recruits in my troop succeeding, I began to analyze
their technique. By no means was it perfect, yet they were not developing tendinitis like
myself, and their stamina was becoming more efficient. I recognized their technique and
exaggerated the movements, redefining their style to suit my own.
STEP 1: START OF THE LIFT
Heres how I did it and how I still teach rope climbing today. This information transformed
me from a below average rope climber into Spiderman.
I will break down the following rope climbing drills into three focuses: Stamina, Strength
and Stamina, and Strength.
THE LIFT & SHIFT DRILL FOR STAMINA

Step 1: Grip the rope firmly, arms at just over
full extension (Im right handed so I start with
my right hand above my left).
THE MASTERY OF
ROPE CLIMBING
ROPE CLIMBING IS AN ESSENTIAL, FUNCTIONAL
SKILL, BUT IS YOUR TECHNIQUE UP TO PAR?
46 |
AUG | SEP
Step 2: Still gripping the rope, spread your

legs to shoulder width apart. Your legs should
be fully straightened with your body slightly off
the ground; this will help you orientate your
legs. The second contact you make with the
rope should have the front side of your right
foot with the rope on top of it, the leg should
be extended at full length. To visualize this
technique, imagine your leg is a boa constrictor wrapped around the rope once, not yet
constricting.
Step 3: Stay in the same form as step 2, wrapping your right leg around the rope. The first
contact of rope should now be on the underside of your knee, the remainder of the rope
running past the leftside of your right knee;
this forms one part of the Knee Clamp.
Step 4: Staying in the same form as step 3,
the left leg will now run down the boa constrictor; the left leg should be at full length,
the left knee or the second part of the Knee
Clamp, runs adjacent to the right knee with
the rope sandwiched in the middle. The underside of the left foot now goes on top of
the rope on top of the right foot (the Anchor
Clamp).
Here is a basic breakdown of the

entire movment:
>BODY FULLY EXTENDED

> LOOSEN CLAMPS > LIFT
> CLAMPS ENGAGED > SHIFT
> BODY FULLY EXTENDED
STEP 2: EXTENSION
Step 5: Stay in the same form as step 4; now comes the Lift (pay attention, this is the important
part). Leave the Anchor Clamp slightly loose while still keeping the rope in the same position. Use
the arms to pull your body up; as you pull up, really lean back aggressively. While almost hanging,
loosen the Knee Clamp and pull the knees fully up in line with the chest. All actions should be
done at the same time.
Step 6: Stay in the same form as step 5, the Lift. Clamp the knees together gripping as tight as
you can. At the same time, perform the Anchor Clamp.
Step 7: Stay in the same position as step 6, and now perform the Shift (the easy part). Walk your
hands back up to arms length as done in step 1. The legs/knees/feet should be in the same position as steps 2 through 4; once the body is back to near full extension, ensure the Knee and
Anchor Clamps are fully engaged until the next lift.
Now with a bit of practice you should be able to get to the top of the rope in no time by repeating
the process. This will build up your stamina and speed to an extraordinary level without exhausting your arms.
AUG | SEP
| 47
THE ROPE CLIMBING DRILL

FOR STRENGTH
This involves NO Lift & Shift movements, just
your arms.
Step 1: Pull your body up the rope 10 feet using
only your arms with no anchoring with your legs.
Step 2: Hold at the top for a count of 10-60 seconds before you come back down, again only
using your arms.
You can do the climbing portion in a variety of
ways: legs in the seated position, body completely straight, moving your legs in a pendulum
movement, etc. The possibilities are limitless.
Keep in mind this is very demanding on the
arms; from my own experience I recommend
you dont do it too much. Tendonitis is a cold
bitch that will hinder performance, so just do this
as a treat or reward a couple of times a week.
THE MAKE FAST ROPE CLIMBING DRILL
Since trying to muscle

my way to the top of
the rope was taking a
toll, and since I wasnt
getting to the top quick
enough, something had
to change!
Last but not least is the Make Fast Drill. This will test your confidence as well as give
your arms a rest while climbing. If your upper body is fatigued, you can perform this (and
it has a certain awe-inspiring look to it as well). Do not do this at height! I am able to get
away with this, but you should not perform this at a dangerous height, unless you are
well prepared.
Step 1: Use the Lift & Shift drill to reach anywhere between 15 to 30 feet. If performing
for your first time, begin at only a height of one foot above the ground. Once at height,
shift your body to full extension, and engage your Knee and Anchor Clamps. Slide one
hand down to the middle of your chest (again, make sure that both the Knee and Anchor
Clamps are fully engaged).
Step 2: Keeping the position in step 1, take your right arm off the rope and place it fully
straightened out to the left horizontal as best you can; it should be just above the left
hand located at the middle of the chest. The rope will now be behind the right shoulder.
Keeping the right arm horizontal, move it quickly to the right side, maintaining pressure
on the shoulder by pulling the arm back using your traps, locking the rope with the
shoulder. If you receive minor rope burns behind the shoulder, you know you have done
it right. The fist must remain unclenched while keeping your arm horizontal.
Step 3: Stay in the step 2 position keeping the Knee and Anchor Clamps fully engaged.
Take the left hand away quickly, keeping it straight with your fist unclenched and forced
out to the left aggressively. Engage the traps and pull back your shoulder with your arm
still straight, making sure you are doing the same for your right arm.
THE LIFT & SHIFT DRILL FOR STAMINA AND STRENGTH

Step 1: Repeat the Lift & Shift drill to about 1/3 of the way up the climb at full body extension. Unclamp the Knee Clamp and Anchor Clamp and
open your legs just over shoulder width apart; proceed to do rope pull ups reaching full extension and lift your chest to your hands. You will
need to work out your tolerance to doing them with trial and error, so I will not set any specific reps or sets.
Step 2: Re-engage the Knee and Anchor Clamps and proceed to Lift & Shift until a stop at halfway, then 3/4 of the way, and then all of the way
to the top. Each time you stop perform a certain amount of rope pull ups (5-10) before proceeding to the next stop. Exercise caution at the
top if you feel fatigued at come down, you always have tomorrow to get stronger and the initial stages are trial and error to your tolerance.
The stamina and strength element on the rope is not just limited to pull ups, you could do leg raises, knee raises, and other drills to work on
your core strength.
48 |
AUG | SEP
You are now in a Crucifix position and your arms are not touching the rope. Reverse the
process to get back onto the rope. You can use this technique to rest the arms when
climbing high ropes, making you more confident and improving your knee and foot grip.
Rope climbing will dramatically build stamina, strength, stability, and grip in your hands, knees, and feet
and the Make Fast drill will make you more confident. When you get more advanced you can even add
external weight! I hope this will help everyone improve their gains in this type of training; it is definitely
an asset to have a mastery of rope climbing.
AUTHOR: Nigel John
AUG | SEP
| 49
has but one focus: violent action protecting

ones life. But, in many ways, this does not
lead to long-term learning, as devastation is
the design of combative methods, to cause as
much injury to a person who attacks another
in the real world (using methods not legal in
competition).
AP P LICAT I ON
For Pramek, our history going back to the scientific systems of Russia (not to be confused
with what is commonly taught as Systema) to
modern combatives and many influences in
between, we view combat through lenses unlike other systems. We see science as a study
tool to last beyond the first learning stages
of defense. To study the biomechanics, mechanics, physics, psychology, neurology, and
strategy to create a long-term study for the
student.
The fitness community is especially suited for
the study of combatives. Fitness, like martial
killed or injured in an attack.

How do we maximize the time for the 20%?
Do we make the most of our fitness ability
to optimize it?
Do we study the sciences that govern human interaction and violence to be faster
with it?
Do we understand the difference in kinematics between equilibrium and balance, or
rely on chance for someone to fall down?
Do we punch or do we open hand strike,
knowing the damage each causes?
Do we learn 10 techniques for one situation,
or 1 technique for 10 situations?
Why is Fitness Beneficial to Combatives?
A ring or competition cannot duplicate the
stress of a combative situation. Recently we
ran a test in a firearms simulations course
20% OF FIGHTING IS TECHNIQUE,

BUT 80% IS THE WILLINGNESS TO GET
HOME NO MATTER WHAT.
DESPARATE TIMES AND

DESPARATE MEASURES
HOW FITNESS & COMBATIVES INTEGRATE TO SAVE YOUR LIFE.
esperate times call for desperate

measures. There are times when the
human body is called upon to display
physical fitness, mental toughness, and the
ability to problem solve in the face of danger.
Sometimes while feeling this feeling, your
body has what is known as signal anxiety;
you sense something is wrong and your mind
sends signals to the central nervous system to
prepare to defend itself in an empty parking
lot after hours. Youre cut off while driving and
you swerve, miss the car only to look down
at your trembling hands, breathing frantically
while your heart races. You perceive you are
in danger and prepare to act, or you are in
danger and act with what youve done as long
as you can remember.
50 |
AUG | SEP
HISTORY OF COMBATIVES
In 1941, desperate times also called for desperate measures. Rex Applegate was a second
lieutenant recruited to create a new school of
fighting for what was then called the Office of
Strategic Services. Developing The School
for Spies and Assassins, Applegate learned
all he could from William E. Fairburn, a British
master of hand to hand combat. Applegate,
with his own knowledge gained from others,
developed styles of knife fighting, shooting,
and close quarters combat. He became the father of modern military combatives for the US
Army and his methods are still taught today to
soldiers around the world. Combatives: the art
of fighting in a desperate situation when your
back is against a wall.
This history reads slightly different from traditional martial arts, like jiu-jitsu, judo, or karate.
Created using these disciplines, combatives

were still considered martial arts. The thought
process of martial arts is different, utilizing
belts and competitions to advance in skill,
while combatives focused on quickly learned
intuitive skill, experience, and the competition
being the battlefield, not the ring.
DEVELOPING
COMBATIVE TECHNIQUES
I am often asked, Whats the difference between combatives and martial arts? The difference is within its base teaching, as one does
not have years to learn through belts to defend
themselves. Those years are for mastery while
now is about survival. A student may only have
one class, one seminar, a few days in basic
training or police academy. While martial arts
have many focuses, such short-term learning
arts, is a lifelong study. We spend inordinate

amounts of time on our mechanics, physics,
the neurology of training. We look at diet,
how the body responds to food and exercise,
what makes the body weak or strong, injured
or sore, our range of motion, our energy levels, our coordination. The explosive power of
a hip thrust or clean and jerk translate specifically into the explosive power needed for
self-defense in combatives. The range of motion needed to generate power or ease the
pressure of joint locks. The mental toughness
of fitness training and competition, from kettlebells in the garage to bodyweight workouts. Perfect training for the needs of combatives, never giving up under any circumstance.
THE 80/20 RULE
The great enemies have a fight in themselves.

I learned this doing close protection details
when I nearly lost my life in an elevator protecting a client one night. Fighting against a
bigger and stronger attacker, I realized there
is a balance between the benefits of fitness,
combatives, martial art, and science. Its making the most of the 20%, because the 80% is
all we have in the most desperate times in
which created combatives.
for Sage Dynamics, a company I teach for.

We found that with minimal physical exertion
the heart rates of students were spiking at
200 Beats Per Minute, simply because of the
stress of combat. This is something that only
a fear of losing ones life can cause. Those in
great physical shape have the utmost advantage here as they have conditioned themselves to perform tasks at high heart rates.
They can control their breathing and in turn
their sympathetic nervous system allows them
more access to make decisions from the large
amounts of oxygen that is delivered to the
brain under SNS activation. By utilizing these
high levels of physical fitness (development is
crucial to maintaining health) and combining it
with the right combative training, we succeed
in our long-term health and short-term survival.
THE BENEFITS OF FITNESS

IN COMBAT:
> Allows control over breathing
during stress.
> Enhanced performance with a
high heart rate.
> More oxygen for the sympathetic
nervous system to operate with.
> Enhanced mental toughness.
> Increased range of motion to
ease the pressure of joint locks.
> Increased explosive power for
self-defense movements.
AUTHOR: Matt Powell
Applegate once wrote of his 80/20 rule

that 20% of fighting is technique, but 80% is
the willingness to get home no matter what.
You can teach technique but you cant teach
heart. You cant teach the will to survive, you
can only train the mind to reach beyond previous limits, combining this with what psychology tells us is the minds ego and its willingness
to protect itself beyond all other tasks.
If you are limited in time throughout the day
as I am, the question becomes what of Applegates 20%? The great philosopher Theophrastus once stated time is the most valuable
commodity a man can spend. We cant get
time back, there is no refund. The most significant threat to our time is the threat of being
AUG | SEP
| 51
the Mace.
P R O GR A M M I NG
Think about exercise as a journey with programming facilitating longevity, enjoyment,

and an overall appreciation for movement.
SIX
PRINCIPLE #3: People Are Not the Same
PRINCIPLES
TO ACHIEVE
PROGRAM
MASTERY
P
rogramming mastery involves more than just creating a difficult, fancy

program to produce outstanding results. There are many factors that will
decide whether a program will produce its desired effect. In this article I
will cover six principles that act as a general guideline to ensure that your programming is progressive, based-on and caters-to the needs of your clients.
People come in all shapes and sizes with different abilities and fitness levels. This
means no two fitness programs should ever be the same. One person will always be
stronger or fitter than another.
Programming mastery means creating a customized program to the persons ability
level. Generic programs produce vague results. You need to assess before programming, otherwise you are just guessing! If you are seeking to get stronger then you need
a baseline measurement. You then need to compute the levels of attainable strength
from week to week and program accordingly to achieve the desired result. This requires an analytical approach, time, and a strategy. These are all vital ingredients in
attaining programming mastery.
People all move differently as a result of their training habits, work demands, injury
history, and genetics. For example, some people need more core based exercises,
while others may need specific hip dominant exercises, while others may be unable
to do some movements at all. You need to determine what your limitations, asymmetries, and areas of weakness are and include a plan in your programming to address
these. These things make you unique, and a masterful program will result in significant
progress in these shortcomings. Again, it takes detailed knowledge and awareness to
uncover these shortcomings in the first place.
Just because a particular training program produces excellent results for one individual
does not mean that the achievement can be duplicated with another.
PROGRAM PRINCIPLES
AT A GLANCE:
PRINCIPLE #1: Assess Your Desired Training Outcome
PRINCIPLE #2: Too Much of One
Thing is Overkill (Making Programs
Fun, Variable, & Challenging)
PRINCIPLE #3: People Are Not the
Same
PRINCIPLE #4: Consult the Experts
PRINCIPLE #5: Programming is
more than Just Training
PRINCIPLE #6: Adapting & Adopting New Ways of Programming
AUTHOR: Matt Powell
PRINCIPLE #4: Consult the Experts

There will always be people who have greater knowledge than you on how to perform certain exercises and how to best create a training program. You need to use these people, adopting their techniques and ideas. This is how you will sharpen the ax and create very
skillful training programs
You can never know everything about training. That presents wonderful opportunities to improve and learn new programming methods
or exercises. Mastery will not occur without continuous learning and adaptation.
How do you know that the exercises you select will actually get the results you seek?
There is such a vast array of exercises that we
perform with a multitude of tools. How do you
know that one exercise will be better for you
than another?
What factors do you need to consider when
constructing training programs?
There are some key principles that, when applied, will lead to programming mastery. These
principles are the difference between average
programs and programs that get results.
PRINCIPLE #1: Assess Your Desired Training Outcome

You need to make sure that there is a congruence between your exercise selection
and the outcome you want to achieve. For example, there is no point in selecting a
barbell bench press with a slow tempo if you are looking to develop explosive power.
A plyometric push up variation is a far superior choice.
The demands of your goal will not only impact the exercise selection, it will also impact
the repetitions, load, and rest. For example, if you are looking at competing in Girevoy
Sport, then you want to develop your power endurance. Lots of repetitions over an
extended period would be much more beneficial than a few repetitions at 80-100%
1RM load.
These principles are the difference between average programs

and programs that get results.
PRINCIPLE #5: Programming is More than Just Training

Programming mastery is more than just exercise; it needs to address and take into account a number of factors such as stress, rest, hydration, and nutrition. The greatest program in the world will fail if it only addresses exercise. Many other factors determine your capacity
to perform and a poor outcome in one will have a domino effect on the others.
Stress comes in many forms and is a result of work, family, etc. Stress can fatigue the body and deplete it of rest and recovery. The last
thing your body needs when under high levels of stress is more stress. Programming mastery results in programs that reduce stress and
energize the body.
You cannot perform your best if you are sleep deprived. The training length and intensity will suffer compared to someone who is sleeping optimally. Your program needs to cater for these tired days and have a realistic outcome.
PRINCIPLE #2: Too Much of One Thing is Overkill (Making Programs Fun, Variable, & Challenging)
Rest is vital in any great training program. You need to have de-load periods and weeks where you are not always trying to seek a personal best. It is physically impossible to continually increase workout intensity without a rest period.
Specificity is important but you do need to ensure that there is balance in any program with time dedicated to soft tissue releases, mobilizations,
and auxiliary exercises.
The best designed training program will fall short of its desired outcome if it doesnt consider the nutrition required to support the training.
It needs to consider important principles such as caloric intake, meal timing, macronutrient breakdown, and supplementation.
Professional athletes do not just practice their sport as their training regimen, they develop strength using weight training, they enhance their
aerobic capacity by undertaking cardio, and they prevent risk of injury by doing specific core and balance training.
You need to mix up your training or you will be at risk of over training or developing hindering compensations.
Ensure you are challenging your body by incorporating movements through different planes of motion. Too many programs forget rotation or
twisting and simply move forwards and backwards. You need to move side to side as well as twist as activity demand for this is great.
You should also incorporate a variety of movement patterns that may range from basic crawling to complex movements such as Windups with
52 |
AUG | SEP
PRINCIPLE #6: Adapting & Adopting New Ways of Programming

Programming mastery does not occur overnight. The best coaches, trainers and athletes are always inventing new methods of training,
adopting new research, and not resting on their laurels. They know that mastery is a continually evolving practice that takes time and effort.
If you adopt these 6 principles then you will be on the path to attaining program mastery. You need to address each one in detail before
designing training programs. By doing so, you will see vastly improved training outcomes and results.
AUG | SEP
| 53

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