Just bought mine and can't wait to dig into it! You can tell that Pat really opened up a whole new world of strength here with single rep strength and the animal like movements.

Can't wait to try out the new complexes/programs! Got some great results from the Metcon book, but definitely could use some fine-tuning of my nutrition so Pat, pick me! I want to win! ;)

Pat, your first metabolic conditioning book was awful in the most awesome way possible! Cant wait to get started on this new one. Thank you

Pat! I've just discovered your material and starting to really like it :) I'm preparing for my first RKC this summer and since I train mostly alone and often at home your knowledge and way of giving clear explanation and demos is a great source of inspiration and also the big fat kick in the bu** that I so need to get myself to the next level of fitness. Thank you so much and I'll keep reading and watching to learn more.
/Johanna, Sweden

Really well done on the book, Pat.

I'm impressed (as always) with your creativity in concocting new and wonderfully horrible complexes and helping me get leaner, fitter, and stronger.

Congrats and keep 'em coming!

amazing work as always. the first complex ebook was unlike anything ive ever done before and thanks to you im addicted! i do have a question if you dont mind. For someboday like me who is already doing complexes 4 days a week, would you recommend that i still go back and do the minimum amount of 3 days on?

Oh, ok, I will put it here too...

Well, um, I like u as a friend, and u are a fantastic motivator...does that count? Seriously, your workout combos are what I would describe as transformational! Stick with the stuff you put together and one can't help but improve.

Thanks for the advice Pat Ill try that and let you know how it goes

I like your military press chain cycle. I'm looking for suggestions on how to link this press cycle to a complete upper body strength session.

Can you do bench pressing and other free weight stuff as well, other bell work like cleans or snatches, or is this too much of a good thing?

I hope Birth of a Diabolical Villain isn't too far behind.
The Chronicles of Strength Colloquium/forum has been fairly quiet, but I imagine you've just been hard at work on this.

Hey Pat,

i only have 24kg kettlebells and for a lot of complexes the limiting factor for me is not my strength but my grip! Do for example the single kb complexes like all jacked up lose their effectiveness with multiple handswitches?

Thanks,

Chrise

Hey Pat,

Just bought your original shook last week and this one today. You have quite an evil sadistic streak. Looking forward to incorporating these into my workouts.

Pat you've done it once again. I am always excited when you publish new material.. As I said during our recent converation, this is definitely going to help me prepare for my RKC.

Thanks for answering, Pat!
I can do multiple sets of c+p or front squats with double 24kgs, but when doing complexes with them it falls apart pretty quick, so i guess lowering the reps it is. One last question before i stop bothering you: I dont have the equipment to do srs-complexes, but there are exercises like the 32kg c+p or the double 24kg snatch, where i cant do 5 reps with yet, let alone do them in a complex. Would it make sense to put them together in some sort of "heavy day" to practise the and still get some "metabolic benefits"? I was thinking of something like 2tgus with 32kg (l+r) + 2 c+p with 32kg (l+r) + 2 double snatch with 24kg + five double front squats with 24kg, as many rounds as possible in a 20 or 30 minutes?

Thanks!

Pat,

Thanks for the suggestion. At the moment, my pistol squats and one armed pushups are almost nonexistent. But check with me in about 3 months, I suspect they will be much better by then.

Steve - good questions.

1. If you want to do backsquats you certainly can. For me I'm not a huge fan of the backsquat. Tons of unnecessary vertical compression on the spinal column. Heavy front squats are my preferred knee dominant solution.

2. Assuming that what you have been doing is not what you would be doing now with Birth of a Hero - start back at three days a week and give that a few months to sink in then judge whether or not you need to add additional training days or not.

Hope this helps!

Pat,

Sorry to be a pain, but I had another question for you. When structuring the Metabolic Conditioning Days, do you recommend going through each of the complexes twice, then moving onto the next one, or going through all six of them once, then repeating the whole thing? Or does it not matter and I am once again over-thinking an easy plan?

Thanks,

Lou

Im looking for a strength and conditioning plan for MMA competition. Would this book suit my needs?

I am wondering what your SRS training includes equipment wise. I also have been looking at your other 47.00 package (the one with the KB/Barbell book, nutrition book, metabolic complex book) that you offer. My BIGGEST frustration is that I work out at home. I have a set up that I can deadlift at home and enjoy doing this, but no way to back squat, and no rack for squatting of any type with a bar. How would my circumstances be addressed in your programs such as your velocity program? I am interested in some sort of strength as well as conditioning. I am comfortable with the double kb front squat by the way, and (on a good day with the stars/planets lined properly LOL) manage 1 to the ground pistol each leg.

I have also seen double KB work with uneven KB's addressed (by other RKC instructors). What are your thoughts on this? Not for snatches, etc but things like presses, double front squats, etc. I have doubles of my 26's, but not my 35's as of yet, and the 26's for front squats are now somewhat less challenging than they used to be. Say if one wants heavier work, doing front squats with a 26 and a 35, then switching hands for the next set. Thoughts?

Thanks for being so responsive on your blog to comments/questions!

Pat,

Just read the book...nice work. On the MetCon days, is there any reason why I couldn't do 1 Complex 12 times or 2 Complexes 6 times versus doing 6 complexes 2 times?

That seems like a lot of planning to put in every training session.

Thanks! I appreciate what you are doing here.

Pat

I'm torn between this book and the first book, power of complexes. I really like the concept of this book. Can one jump straight into it or do I need to progress from the first book?

I did my first met con workout of the week today, and am still shaking a bit as I type. GREAT WORKOUT! I have done KB complexes in the past, but only things simular to the "piggy" workout from the Vol I book, or things like swing ladders combined with goblet squats, and certainly not 6 workouts repeated 2x each.

I decided to "break myself in gently" today. Hah! Here's what went down for me this morning. (I used a 12kg bell, and workouts from the Vol 1 complex book plus Birth of a Hero, and chose to do 4 only. I will work myself up to six workouts!)

*Flynn Man Maker Version 1---3x through
*Sequential Dismay 2x through
*Down In It x 10 min (actually with the built in "breathers" it would have been better to put this at the end)
*It's So Easy (note---well, on paper at least ;)) x 1 round

LOVE that this was intense but short! Great for us time crunched people! Off to have my carb-y breakfast.

PS--a tip for Baker and others re: planning your workouts. I have my downloads printed in a binder. In the cover I have taped an envelope with workouts copied onto recipie cards. Today I just picked what cards I wanted, and what order, and then laid them out on a workout bench where I could see them and follow along. Already I was able to plan for Saturday. Perhaps Pat if you ever re-format the download it can have an appendix of workouts printed in card format that one can cut/out and laminate.

Hope that helps everyone!

Hey Pat

Just read through the hero book and am excited about starting my hero training. I do have a question about the SRS training.

How many reps do I do and do I just keep adding weight until I max out? For instance the deadlift. If I start at 135lbs, do I just keep adding weight each rep until I max out or do I start at my 1RM and keep doing that for 25-45 mins?

Also, what do you recommend to keep up with the 4 major lifts (deadlift, overhead press, bench press, squats)? Should I be working all 4 of those in a single SRS day?

Andyt and Pat thanks for your input and I'm all in. Off to purchase.

Pat , No problem , the proof is in the pudding. Been training a long time and this program is spot on. Your complexes are one of the best conditioners I've found . The pain let's you know you are still alive. Free your mind and your body will follow , Andy

Christine , The body's automatic feedback mechanisms are pretty incredible. I'm a personal fan of "the good kind", and as a paramedic am doing intensive research on the "bad kind".Say a prayer for all those who have been injured or displaced by the terrible weather of the last 24 hours . And support your local paramedic "cause stupids supposed to hurt". Andy

Hey guys, purchased the book earlier today but I still haven't gotten a download link. Any help would be greatly appreciated, wanna get started on reading this thing as soon as possible.

Thank you.

Hi Pat,

I am really enjoying the new program. I do have a question - How often would you recommend switching pain chains and ladders for metcon and SRS days?