The best way to acquire strength is to accrue it, as my books will show. That is, gradually, over time, and through highly focused and diligent efforts.

In the days long since passed—the days of The Birth of a Hero Vol 1, that is—we introduced what was then referred to as Single Rep Strength training, or SRS, for those who enjoy the subtle winds of brevity. Simply put, working sets of one for an allotted span of time (typically 15-30 minutes). High quality and moderate-high volume was the object of SRS. Density, not so much. Intensity? Well, it varied.  

We have since made some refinements to this philosophy—good refinements, we think.

The first of which came through my somewhat recent discourse with a strength coach; a good man, and a good coach too, although a young college professor. His major problem, a common problem, is that he trips too much over his own thinking. And so the quality of the discourse, I must say, rivaled what you might get from talking to a plank of wood.

He was excited to run by me his athletic training program, and asked me if would critique it for him. Normally this is not something I would not do, save for a handsome fee, but, I was, on this particular day, feeling tremendously friendly towards all of God’s creatures, and too was I eager to be entertained.

I gave the nod, he rushed off, came back, and laid the thing out before me, in a binder thick as brick. It made me want an Advil.

I flipped through a few pages, then, told him, plainly, that what he had here was a sort of Pig Latin—That is, Eh aredc othingn orf rdero or rrangementa or ommonc ecencyd. Numbers and percentages were thrown around loosely, like socks and underpants in a teenager’s bedroom—but deep inside, somewhere, buried, I knew SOMETHING had to make sense. I tried for ten minutes to find it, but could not, and took another Advil.

He cared very little for my critique, told me I am as ignorant as a staphylococcus, and issued me a good day.

Afterwards, I thought hard on that exchange, for five minutes or so, and decided, as usual, that I was right and that he was wrong. BECAUSE, BECAUSE, BECAUSE the element of complication in a strength training program, invariably, and to a very wide degree, pushes out the element of effectiveness. 

Simplify, simplify! said Thoreau.

Damn straight, man(!)—For strength we only need to 1) lift heavy and 2) lift often. The closer we can get our strength training program to wrap tightly around that decree, the more successful we will be, ultimately.

And in BOAH 3 Single Rep Strength is reborn. but we're changing the tag from SRS to Practice Sets, for now,  because 1) the reps are no longer limited to one (they never were actually, but, whatever) and we don't want any confusion,and 2) when you use the word "practice" people are much more likely to go about something with greater focus and attention to detail then when you use the word "workout". 

1. The best rep range for strength is any number less than five. In many cases, however it’s better to go even lower, and operate with reps less than or equal to three. While sets of one are lovely, and from time to time, necessary, the name Single Rep Strength is now somewhat misleading, which is why we're changing it to Practice Sets. Please put that down in your notes.
   
   
2. Ladders work particularly well. More particularly, three rung ladders. That is, moving from one rep, to two reps, to three reps, back to one rep, to two reps, to three reps, etc, etc. 
   
   
3. The purpose of the Practice Set is to accrue as many HIGH QUALITY sets as possible within the allotted time span. When we say quality, we mean, for the most part, reps that can be performed cleanly, with integrity, and, up to a fine point, speed. This is to say that you are to rest as long as you need between sets until you feel like you can perform the next with confidence and crispness.  To put it more simply, rest as long as you need but as little as you have to perform the next set well. This isn’t Crossfit. Meaning, this isn’t AMRAP. It’s as many HIGH QUALITY reps as possible, to be sure: AMHQRAP. 
   
   
4. This approach works for any lift, any variety of lifts, and even SOME complexes. We offer our selection of the choicest lifts in The Birth of a Hero Vol 3, due out in the next month or so, but for those of you who would seek a more immediate solution, please refer to this month’s issue of The Chronicles of Strength Inner Circle Newsletter where inside you will find The Great Unnameable Strength Program.

Let’s throw all of “this” into some context.

We’ll start with my latest obsession, the muscle up, as this serves well as testimony to the efficacy of the accrual approach—because, I am NO gymnast, and a little over three months ago, I could not do one of these things. I can now say they feel somewhat "easy". Still not perfect, and I’m still working hard on the nuances, but the act of grinding of the rings feels now, to me, “easy”.

To get this, I took only my own prescription. Two days a week I worked SRS on the muscle up. I started, of course, with the most appropriate regression, which for me were muscle ups in the reverse, or negative muscle ups—spending as much time as I could working through that pesky transition period (where the elbows go from pointing up to pointing down) and maintaining a false grip. Come the end of month one, I was able to reverse the muscle up in the reverse, or, to say it another way, perform an actual muscle up. It was sloppy, to be sure, but I continued following the protocol, and come the end of the following month, the edges were smoothed over and I was a more competent human being. 

And too it has worked decidedly well for Lisa Parsons who started training with us at the Dragon Gym just a few months ago—no prior ring or kettlebell (can now press the 24kg) experience, you should know.

To use another one of my obsessions, Practice Sets also work tremendously with low-rep, heavy kettlebell complexes (note this approach is not well suited for the higher rep, metabolic complexes), such as Dan John’s "Armor Building" complex of 2 double Cleans + 1 military press + 3 front squats. 

Throw 15-30 minutes on the clock and work as many high quality sets of this as you can. Once the half hour passes your contentment will be complete, or something like that.

Please drop them in the comment section and I'll be happy to answer them for you.

The Inner Circle Newsletter (May):

• The Great Unnameable Strength Program
  A full 6 week strength and conditioning program utilizing barbells, kettlebells, and calisthenics. This program is specifically designed to increase limit strength, improve your bodyweight/gymnastic abilities, and augment metabolic  work capacity. 
  
• The Truth About The Truth About The Paleo Diet
  Is the Paleo Diet right for you? Is it really the best diet for optimal performance and weight loss? Find out with my UNBIASED critique on the Paleo diet.
  
• My Philosophy on Fasting
  An overview on why intermittent fasting really works, and a selection of my favorite fasting practices for fat loss and vitality.
  
• What a SPECIFIC Day of Eating Looks Like For Me
  Discover what I eat on a day to day basis to maintain less than 8% bodyfat while still making consistent strength and conditioning gains. This is NOT an "easy" diet, nor is it extreme. It is a healthy, sensible, and sustainable approach to leanness and muscularity

Inner Circle Webinars (March):

• An Introduction to Bodyweight Strength Training:
  Learn proven progressions for muscle ups, one arm push ups, pistol squats, and more!
• Webinar Request Night! That's right, you pick the topic, I give the presentation.
• More to Be Announced.
  
  

Inner Circle Coaching Call In Days

• 15 Minute Speed Coaching Calls. Bring It!
  
  

Time Crunched Workouts of the Month:

• 7-Time Crunched Workouts to Melt Fat Like Raw Meat on a Hot Grill
  
  

Paleo Recipes of the Month: The Slow-Cooker Edition!

• 2 Brand-new Paleo slow-cooker recipes!
  
  

Want all this and more?

Then CLICK HERE to join the Inner Circle. No obligation. Cancel anytime.

It is a Western thing, a two-exercise strength program, from what I can surmise. And to a minimalist such as myself this approach has high appeal.

So today I wish to venture forth my own two-exercise strength program. I will justify my selections presently, but first, a few notes on “why” a 2-exercise strength program.

True strength development demands diligent practice. The problem, however, is that most exercise programs suffer from clutter. That is, too much shit that doesn’t need to be there. The result of clutter is a puerile hopping around from this to that back to this again then once more back to that. Nothing gets sufficiently practiced, and the potential gains are dramatically diminished.

But with a 2-exercise strength program, there is no clutter. Diligent practice is the only option. Puerile nonsense has been taken off the table, so to speak. You have no choice but to get strong! (if only at two lifts) And really, if you can’t make gains practicing just two lifts then I’m inclined to say that you must have some sort of congenital deficiency.

Now, is a two-exercise strength program the most balanced program in the world? Of course not. But no program will ever be perfectly balanced, because no humanly can ever be perfectly balanced. We can only chase after such perfection—as we should—but never should we be foolish enough to think we’re actually going to catch it.

*Now, if you REALLY want something more, then let me take just a second to shamelessly promote The Great Unnameable Strength Program in this months issue of the Inner Circle Newsletter. CLICK HERE to learn more and try it out for a month.

Anyways, when putting this together, I thought to myself, what are the two movements, of an unconventional variety, that will yield the greatest return. When I say unconventional I mean to say movements that are not often part of a conformist’s curriculum. Define conformist how you will. 

So to be a bit more contrarian—and, no, not solely for the sake of being contrarian, mind you—I decided to elect the Bulgarian split squat and the muscle up--two movements seldom seen, unfortunately.

For the lower extremities I desired a unilateral movement to a bilateral one, as the carryover, I feel, is marginally higher. Most of what we do in “real life”, whatever that is, is conducted from a split stance.  Now the pistol squat, a lovely movement to be sure, is too pesky for some, so I left it out. The Bulgarian Split Squat, however, has some advantages. Firstly, it is accessible to even the most tightly wound individuals. Secondly,  you can get real heavy with these suckers—heavier than you could with a pistol anyways. But really I chose the BSS because I hate the BSS. And the more I hate a movement, the more I know I should probably be doing it.

As for the muscle up, is this cheating? Some might say so, because, broken down into bits, it’s really two movements—a pull up and a dip. Is this then a three exercise strength program? Maybe it is, but I don’t care. The muscle up is supreme and so it is my selection of the choicest movement for upper body strength. 

Let us have done with this idle chatter and get on with the program.

How Long is This Program?

You will stick to this program for three months. If you’re going to do something, actually do it. Three months is the length of a season, and is a fair amount of time to objectively assess whether or not something is working.

What Weight Should I Use?

You will start with the heaviest weight you can handle on the BSS for 5 repetitions. As for the muscle up, if you cannot do one, you will start with the most difficult progression towards the muscle up that you can handle for 5 repetitions (for most, this will probably be a slow negative). If you can already do a muscle up, then that is what you will do.

How Many Days a Week Should I Train?

Your weekly training schedule should look like this: On/On/Off/On/On/Off/Off.

How Many Sets and Reps Should I Do?

You will start with three, three rung ladders of each movement on each training session. Each month you will add a rung to each ladder. It should look like this:

Week 1-4: Bulgarian Split Squat – 1,2,3,1,2,3 + Muscle Up – 1,2,3,1,2,3

Week 5-8: Bulgarian Split – 1,2,3,4,1,2,3,4 + Muscle Up – 1,2,3,4,1,2,3,4

Week 6-12: Bulgarian Split Squat – 1,2,3,4,5,1,2,3,4,5 + Muscle Up – 1,2,3,4,5,1,2,3,4,5

Should I Do The Split Squats  or Muscle Ups First?

Doesn’t matter.

What About Conditioning?

Twice a week, you may perform the Kettlebell Workout of the Week, or any of the other metabolic conditioning routines from The Birth of a Hero. This is to be done AFTER your strength training, or on entirely separate day’s altogether.

I wrote this one in a Jiffy, so it is likely that I forgot something. Please leave any questions in the comment section.

PS - Just finished the photo shoot for The Birth of a Hero Vol 3. Stay tuned for a sneak peak. This book, I'm telling you right now, is going to be a COLOSSUS.

The air was balmy and delicious when Dan John came to town. The occasion: Strength Fest 2013, where the people were packed in like fish in tins.

I presented on fitness minimalism, and after much looking around for it, I was, to my great delight, able to collect some applause. I will give a fuller account of this in next month’s newsletter.

Dan, on the other hand, spoke on Intervention, and doled out gumballs of wisdom* in the most graciously generous of portions. And like a tyke I pocketed as much as I could, to push my collection closer to completion, and to see if I could not leave a more learned man than the one who came in.

Dan spoke for many short hours. I say short hours NOT because they were constituted by less than a full sixty minutes, but because they did not FEEL like they were constituted by a full sixty minutes. This is to say that he kept us in a blissful delighted condition, the kind of state where you want to time slow. And BECAUSE you WANT time to slow, it hastens.

*They say knowledge comes from a book, wisdom from experience. They too say that knowledge is a process acquiring, whereas wisdom is a process of understanding. And lastly they say knowledge is adding, whereas wisdom is subtracting.

Dan is wise. 

1. "It depends." - On anything and everything.

2. "If you want to be healthier, floss" - On health vs fitness

3. "The best CORRECTIVES are REGRESSIONS." - On corrective exercise

4. "Fat loss is about finding ways to make exercise INEFFICIENT." - On fat loss

5. "Mastery of the basic human movements trumps EVERYTHING else."

6. "Eat like an adult."

7. "Everything you are NOT doing, DO!" - On the world's fastest personalized exercise program.

8. "If you just add in farmers walks and goblet squats, any program gets better universally."

9. "I don't care HOW it works, IF it works." - On exercise/strength training

10. "Strength what is weak, stretch what is tight." - On NOT overcomplicating things

11. "Standards and gaps must be CONSTANTLY assessed...in a REASONABLE approach." 

12. "Eat more protein, eat more fiber, drinks more water, take fish oil, and wear your seatbelt."

13. "Be REASONABLE, folks!" - Advocating a REASONABLE diet and exercise program over a TOUGH diet and exercise program.

14. "Keep the GOAL the GOAL."

15. "Everything works. Just pick SOMETHING and STICK to it!

BONUS: "I thought I could cure a necrotic hip by myself, because, well, do you know who I am?" - On curing his necrotic hip by himself and not succeeding

BONUS 2: All that other horseshit you see online, the INVENTOR takes offense to!" - On learning the goblet squat


PS - Do me a personal favor and buy THIS BOOK. By doing so, you will be bettered.

PPS - I'm sure to add to this list and more from the weekend returns to me.

Questions? Drop them in the comment section.

Today marks the 100th episode of the Kettlebell Workout of the Week. So, in celebration, I have for you a 100 rep snatch test challenge of sorts.

This is not your typical 100 rep snatch test challenge, per se, as I'm allowing you to use whatever weight you so desire (gracious me). Now the challenge is still to complete 100 reps in under 5 minutes, but this time, you are to do it utilizing as few hand switches as possible. This presents a tremendous grip and shoulder challenge.

You can snatch however you want. I don't care. Hardstyle. Don't care. GS. Don't Care. A hybrid of the two perhaps? Don't care.

Enjoy.

This month's Inner Circle newsletter is the damnedest yet. This is to say the largest and the most content dense. You can see everything that's in it below. (No need to wait until the give away. CLICK HERE to subscribe to the Inner Circle before this issue is released next week)

Anyways, I haven't done a giveaway in a while, so I want to give away two copies. 

Here's how to enter:

1. Like me on Facebook.

2. Follow me on Twitter.

3. In the comment section, please tell me--briefly(!)--your three month goals. I want SPECIFICS. I also want REALISTIC goals. Ambitious is fine, but be sure your goals are obtainable by the laws governed by this universe. I want to know this for two reasons. The first, of course, is to satisfy my curiosity. The second is so that I may prepare content to best serve you. Your answers mean a lot to me. 

Thank you.

The deadline is this Thursday at midnight. I will select two winners at random on Friday.

The Inner Circle Newsletter (May):

• The Great Unnameable Strength Program
  A full 6 week strength and conditioning program utilizing barbells, kettlebells, and calisthenics. This program is specifically designed to increase limit strength, improve your bodyweight/gymnastic abilities, and augment metabolic  work capacity. 
  
• The Truth About The Truth About The Paleo Diet
  Is the Paleo Diet right for you? Is it really the best diet for optimal performance and weight loss? Find out with my UNBIASED critique on the Paleo diet.
  
• My Philosophy on Fasting
  An overview on why intermittent fasting really works, and a selection of my favorite fasting practices for fat loss and vitality.
  
• What a SPECIFIC Day of Eating Looks Like For Me
  Discover what I eat on a day to day basis to maintain less than 8% bodyfat while still making consistent strength and conditioning gains. This is NOT an "easy" diet, nor is it extreme. It is a healthy, sensible, and sustainable approach to leanness and muscularity

Inner Circle Webinars (March):

• An Introduction to Bodyweight Strength Training:
  Learn proven progressions for muscle ups, one arm push ups, pistol squats, and more!
• Webinar Request Night! That's right, you pick the topic, I give the presentation.
• More to Be Announced.
  
  

Inner Circle Coaching Call In Days

• 15 Minute Speed Coaching Calls. Bring It!
  
  

Time Crunched Workouts of the Month:

• 7-Time Crunched Workouts to Melt Fat Like Raw Meat on a Hot Grill
  
  

Paleo Recipes of the Month: The Slow-Cooker Edition!

• 2 Brand-new Paleo slow-cooker recipes!
  
  

Want all this and more?

Then CLICK HERE to join the Inner Circle. No obligation. Cancel anytime.

The Chronicles of Strength Inner Circle is my pet. 

It's where I do my finest work. And I want to share a little bit of it with you today. That is, for a week, I'm giving away an issue of the Inner Circle newsletter for free, along with an issue of my time-crunched workout series. I picked it at random.

In this issue I cover:

• How to Get to 8% Bodyfat...and Stay There!
• My Philosophy on Fitness
• My Philosophy on Strength Training
• My Philosophy on Conditioning
• My Current Exercise Program (The Whole Damn Thing)

To download it, please just fill out the form below.

I'll be forthright. If you like what you see, I hope you consider joining the Inner Circle. It's $20/month, but that price is  soon going up. 

I know the Inner Circle will be worth your money. The value is there. I'm not worried about that.

What I really want, however, is for the Inner Circle to be worth your time. Because time is far more valuable than money. You can always get more money. But you can't get more time. And that's how I write this newsletter. I write it to be worth your time.

But, admittedly, the Chronicles of Strength Inner Circle isn't for everybody. For one, it's only for those who like to read. The newsletter, as you will see, is text heavy. This isn't a picture book. I write this newsletter to provide value. And if you ask me what value is, then I'll tell you it's helping people. And I just don't think a lot of pictures do that. I instead use words--words carefully selected, and delicately organized. More specifically, I arrange words in such a way to help you gain a deeper understanding, to help you pull yourself up to a higher level.

My obligation to you, as an Inner Circle member, is to act as your forest guide. just enough to ensure they arrive where they needed to arrive, and not in Kalamazoo, Michigan, or in frustration because it took you too long, or because you stubbed your toe too many times along the way, or because you fell over a cliff and broke an arm or a leg or one thing or another. To say it another way, I give clarity to the hustlers. And yes, the Inner Circle, I'm afraid to say, is for hustlers only.

And to this end I also offer Inner Circle members unlimited email support. Again, this isn't for everyone. It's especially not for those who are fragile by nature, or weak of heart.  I am here to tell you what you need to hear, not what you want to hear. Sometimes that may come off as a little harsh. I offer no apologies.

And no, email support doesn't mean personalized program design and online coaching. That's far more expensive. And also booked up. Email support means i answer your questions in a timely manner and with sincerity. 

Let's wrap this up.

This will likely be the last time I ever give anything away from the Inner Circle. This offer ends in a week.

If you like what you read, then CLICK HERE to learn more about what other benefits come along with being an Inner Circle member.

Remember, there's no risk in trying it out for a month, because you can cancel anytime.
 
 - Pat

The following is an excerpt from next months Inner Circle Newsletter. It is a lesson not on how to perform the kettlebell swing, per se, but rather, a lesson on how to TEACH the kettlebell swing--more specifically, on how I teach the kettlebell swing--more specifically, on how I taught the swing to a genuine imbecile.

*What I am about to tell you is a true story and not a single word of it has been stretched. This is a FACTUAL account of how I taught the two hand swing to a relative newcomer. The videos used were filmed after the account, to reenact the progressions. I did not have a camera on me at the time, but for reasons that will soon present themselves, I wish that I had.

I have recently returned from a trip to the south to witness a wedding. And I say witness because that was my role precisely—to sign the marriage license—to ACT as a witness, nothing more.

The south has always fascinated me and I have thought once or twice about relocating myself and establishing permanence there, as I think a southern climate would see my heath greatly improved. Living where I do now, scarcely ever do I see the sun.

Christine and I decided to travel down by automobile as to spend some quality time with each other. It was a mistake. I do not recall much of the trip, because so much of it looked the same and not a single part of it was interesting. It took us no less than ten hours to reach the destination, but I remember the trip only as much as if it took us ten minutes. Nothing stood out. Nothing was remarkable.

We were to stay with a group of locals—mostly criminals, some of them straight—in a house that had its toes in the Atlantic.

As soon as we carried in our luggage the savages showered us with gentle and affectionate greetings. And it was to my great delight to find amongst them an admirer, numbered exactly one.

“Yer that Chronicles of Strength guy arnt ye? The one who calls hisself the gewrew? Ay’ seen yuh’ on Yewtewb.”

I informed him that his observation was legitimate. I then reached out to shake his hand, but he did not recognize the gesture, so I withdrew it.

He then inquired as to if I’d be willing to offer him a free lesson on the kettlebell swing. Normally this is not something I would do—especially not on vacation—but as I did not wish to upset a man without morals, sense, or hygiene, I agreed, and we took our act, and two kettlebells, out onto the beach.

He was a short, fat fellow. He looked like a sausage turned sideways. He wore black suspenders, and they ran up his back like railroad tracks. His blue jeans had patches. And on the patches were more patches. And on those patches more patches still. He hadn’t much hair, and most of what he did have was scattered aimlessly on his face, a little here, a little there—no large continents of fur, just patches. A few of his teeth were missing, and when I say a few I really mean the vast majority. He had enough to break into an apple—so long as he came at it from the right angle—but not enough to properly masticate a steak.  His was plain in the face. His nose couldn’t quite figure out which direction it wanted to point, but his jaw was resolute and his cheekbones were uncommonly pronounced for a fat fellow. His name was Cletus and you would not expect him to be as articulate as he was.

He brought a gun with him. A pistol of some sort. I’m not a gun guy so I couldn’t tell you what it was exactly, or why on earth he needed bring it, but I submitted an inquiry to find out.

“If you don’t mind me asking, my good Sir, why the gun?”

“Just in case.” he replied.

Just in case of what, I thought. I would have probed further, but that would only serve to prolong a meeting that had already been too far prolonged.

And so we begun the lesson. I sought first to lecture at him, because I thought, at the end of the day, all a savage really needs is an education.

“What do you know about the kettlebell swing, Cletus?”

“Aw not much, really. Only what I seen on the internets is all. Look like it good for the legs, right?”

“Only part right, Cletus. Are you familiar with the origins of the kettlebell swing?”

“Naw, not really.”

“It is a gift of God, Cletus—a gift of God.”

“Like Christian Science?”

“Precisely.”

I could see he was now burning to know more.

“The major function of the swing, Cletus, as I see it, is to teach us how to PRODUCE and REDUCE force with the hips. A valuable skill, wouldn’t you agree?”

“I reckon so.”

“As for the minor function, there are many. For one, it strengthens the posterior chain—the hamstrings, the butt, and the lower back. And so too does it make for a marvelous conditioning device, a truly potent fat burner!  How does this all sound to you, Cletus?”

“It sound goohd.”

“Of course it does. Now I will be happy to teach you the swing today Cletus, but we cannot dive in DIRECTLY. We MUST NOT move too hastily, or else we run the risk of the mind acquiring bad habits.”

“Mmhmm.”

“We begin with the deadlift—the fundamental movement for picking stuff up off the ground. Are you familiar with it?”

“Naw but maybe I think so sumwut maybe a little.”

“Cletus, if you wouldn’t mind, I’d like to reduce this conversation to its lowest possible form, the least possible exchange of words, if you will. As you are not much for lucid thought, articulateness, or well-formed sentences, I think we will both find this exercise to be to our advantage. So, from now on, when spoken to, I want you to respond only with a nod, whenever possible. Is that understood?”

He opened his mouth to speak, but bit his tongue. He then nodded.

“The deadlift,” I told him, “is a hip hinge. It ought not to be a squat. To put it simply, my dear fellow, in a deadlift you sit back, in a squat you sit down. Please nod if you appreciate the difference?”

He nodded.

“Very good. So, in a deadlift, the hips go back—we’ve just established this. But where, precisely, should they lie? Don’t guess, Cletus, just let me tell you—I wouldn’t expect you to be able work it out for yourself anyways…The hips should lie somewhere above your knees, but below your shoulders. THAT is where they should lie. Also note that your back is to remain FLAT at all times—a straight line from the back of your head down through your tailbone. The position of your body, in a hinge, should form a sideways V—or, to say it another way, it should resemble the mouth of Pacman. Please nod if you appreciate this analogy.”

He nodded.

“Very good. Let us begin. Go now and stand on top of the bell so the handle is positioned between your heels. Assume a shoulder width stance and point your toes slightly out. Then, push your butt back like you’re trying to make friends in prison, drop your arms down, and secure a grip on the bell—remember to KEEP YOUR BACK FLAT, Cletus. Keep the elbows locked; tense the triceps if you must. From there, sniff some air deep down into your belly, push your heels forcefully into the ground, and stand up with the package.”

His first attempt was satisfactory, and I must admit he moved better than I thought he would. His belly mildly obstructed his hinge, but overall I was pleased with the effort.

To niggle, I will say his knees did track a bit too far forward on the first few reps. But after I applied the behind the heels deadlift, the shins retreated to vertical and the mistake had been corrected.

And it was on the last rep that three bullets flew in from the periphery, two of them ending their travels in Cletus’s left buttocks. He snapped his hips forward with great fervor and produced a shriek that was both long and shrill. It was a PERFECT rep.

In a panic I threw myself to the ground and covered my head with my hands.

“’Bout time that scoundrel ‘cided to show up.” Said Cletus. “Don’t be scared, freand, it’s only Jim, the town pawpuh—a petty thief. Ay’ git him dead soon.”

Cletus reached for his pistol and returned fire. One shot was all he needed, catching this Jim fellow smack dab in the middle of the face. His head exploded like a popcorn bag, and his body dropped like a ragdoll just as the tide rose, and he was carried out into the ocean where a shark got him.

“The next drill we’re going to do Cletus, is called the pendulum swing. This is to assist you with the timing of the swing—namely, to sync the movement of your hips with the sway of the bell. It will also teach you to relax your arms and instruct you on how to go about using your hips to float the bell. I want you think, when swinging, that your hips are the engine, and that your arms are merely cables connecting the bell to your body. Is this understood?”

He nodded.

“Very good. Now, please take a small step behind your bell and find your deadlift. From there I want you to reach out and grab hold of the kettlebell. Once you are situated, I then want you hike it back forcefully, and allow it to sway back and forth between your legs while maintaining a deep hinge. On the final backswing, say, the fifth backswing, I want you to stand up as quickly as you can, snapping your hips forward—much like how you did before, when you were shot in the ass. If done properly the bell will float upwards. As it falls, move your hips out of the way to receive the load, and repeat the drill.”

We hit three sets of five, each one besting the last. As he laid down the bell on the last rep a hand-grenade rolled along, again out of nowhere. He leaped, but his venture was only seven eighths successful, as the blast took off his left arm, and flung it into the ocean where the shark got it.

“Holy god in heaven, we are all most certainly going to die!” I screamed (this time I could not fake the confidence).

“Well now if this ain’t UNEXPECTED!” said Cletus with a smile, as he rose to his feet. “If it ain’t James Walter Abbott hisself. This here rascal warn’t due back ‘round these parts ‘til next Toosdie.  Don’t worry though, freand, I’ll be quick sendin’ him to Hell.”

I must say I was confused.

“Yeehaw! NOW how you like THAT one Cletus?” this came from the now second assailant, apparently named James Walter Abbott, who was fast approaching from the rear.

He fired six rounds. Three of them hit Cletus in the thigh. One of them chipped my elbow, one missed completely, and the last crippled a stranger who was jogging the shoreline—the bullet traveled in through his left knee and went out through his right. He collapsed just as the tide rose, and, against all of the working might of his arms, was carried out into the ocean where the shark got him.

It was a tragic scene, I was in a desperate panic, and Christine, my girlfriend, was in the house making meatballs.

Cletus snatched up his shooter and took aim. Luckily, he retained his dominant arm. He pulled the trigger and down slammed the hammer. One round, right into Walter Abbot’s breast. He stumbled. Another round, again into the breast. He continued stumbling forward, straight into the ocean, where the shark got him.

I began to fear that this shark might soon get a bellyache.

“The swing,” I continued, “is merely your kettlebell deadlift performed quickly and consecutively. When working this movement, I want you to think of a broad jump, where the hips are pulled back like a bow and the projection of force is shot outwards like an arrow. Please nod if you appreciate this analogy.”

He nodded.

“Very good. At the bottom of the swing, you’re forearms should come into contact with your inner thighs—keep it high and tight, close to the groin. It should look as if you’re a witch on a broom stick. Please nod if you appreciate this analogy.”

He nodded.

“Very good. At the top of the swing, stand tall, but don’t lean back. Allow the bell to float, but no higher than eye level. You are to keep your elbows locked at all times. As for your shoulders, the bell will make an attempt to pull them forward—don’t let it; prevent this by tensing your latissimus.”

He cocked an eye. The word latissimus was too heavy for him—a strange, incomprehensible, and uninterpretable word.

“Ok. Imagine then, if you will, that throughout the movement you’re wringing a sponge in your armpits.”

This he accepted.

He ploughed through a set of ten, but before he could complete his work, somebody threw a brick at his head, knocking out his few remaining teeth. The brick bounced and then hit me in the face, loosening a few of my own. And from the end opposite the brick came in a knife, which fixed itself sideways into the fleshiest part of Cletus’s calf.

This time it was not a lone assassin, not even just TWO assassins—no, that would have been far too gracious—what we had now were four rival gangs, each with numbers in the high teens, all attacking at once and from every possible angle. I fell to my knees, praying for a swift and painless dismissal.

The killing was quick to commence. People were straightaway blown up, shot, stabbed, body slammed, punched, shanked, probed, kicked, stomped, crushed, bitten, scratched, bludgeoned, butchered, crippled, mangled, mutilated, abbreviated, set ablaze, eaten alive, disfigured, dismembered, disemboweled, and disintegrated! It was a scene of carnage that no arrangement of words could ever describe. And that was how I taught Cletus Porter the swing. 

Please post your questions/comments below.

The Inner Circle Newsletter (May):

• How to Get to 8% Bodyfat...and Stay There!
• My Philosophy on Fitness
• My Philosophy on Strength Training
• My Philosophy on Conditioning
• My Current Exercise Program (The Whole Damn Thing)

Inner Circle Webinars (March):

• Functional Movement From the Ground Up: In this one hour webinar, functional movement expert Jim Ferris and I are going to tell you EXACTLY what you need to do to start moving better and reduce your risk for injury. This is important stuff.
• Webinar Request Night! That's right, you pick the topic, I give the presentation.
• More to Be Announced.
  
  

Inner Circle Coaching Call In Days

• 15 Minute Speed Coaching Calls. Bring It!
  
  

Time Crunched Workouts of the Month:

• "Kid Ego".  A fun twist on an old classic.
• " The See-Saw Sandwich". Mmm, who doesn't love see-saw work?.
  
  

Paleo Recipes of the Month:

• German Bratwurst Bake
• Grandma Mooney's Quick ratatouille 

Want all this and more?

Then CLICK HERE to join the Inner Circle. No obligation. Cancel anytime.

I want to share my best ideas with you. 

I want to help you find clarity. 

And most importantly, I want to help YOU reach your fitness goals. 

I’m launching an online coaching program—something I’ve only previously done by request before. It’s expensive, and I only have room for thirty clients, but I’ve heard it’s worth it

If you are interested in learning more about my coaching program, and working very closely with me on achieving your goals, email me immediately at PatFlynn@ChroniclesOfStrength.com with the subject line of “Online Coaching”.

These spots will fill up quick (eleven applications have already been submitted), and because I take the time to personally design each program around the goals of my clients, as well as provide all of the support, I am wholly unable to take on any more than thirty clients.

Not everyone who fills out the application will be accepted into the coaching program. I'm fairly selective about who I work with. Have to be.

There are some fairly rigorous requirements, and some serious commitments must be made. In short, if you are unwilling to take video of yourself, maintain a training and nutrition log, and commit to three months of diligent training and persnickety eating, then you need not apply. This is only for those who are VERY SERIOUS about taking their training, nutrition, health, and fitness to a higher level. 

 - Pat

PS - Comments are closed for this one. If you have any questions about the coaching program, email me. There's no obligation to download the application. If you're a good fit, great. If not, no hard feelings.

OMG PROTEIN BALLS :D :D :D :D :D !!!!!

Now normally, when I make PROTEIN BALLS :D :D :D :D :D !!!!! I don’t actually make them at all, Christine does.

And I must say these PROTEIN BALLS :D :D :D :D :D !!!!! turned out to be OK. Not her best work, but OK. Definitely better than the time she cooked up a sweet potato but didn’t really cook it at all, and so it was hard, and not soft how I like it, and I damn near chipped my tooth on the damn thing. Could have punched it with all my might and not have injured it. Could have thrown it against the wall and it would not have splattered or nothin’. No, it would have broken the wall, to be sure—solid concrete, a good six inches thick—and then it would have bounced and killed a spectator, or at the very least broken something else like the table, and still it would not have been scuffed or dented, or mutilated in any sort of way or fashion. 

And now that I think about it I can’t help but to think the worse—that is, what if, in fact, she had planned all along on using this instrument to bring about MY destruction, to send me on to Bliss Eternal, and to make it all look like some sort of freak accident? Could it be possible—certainly it is so:  death by sweet potato—the papers read--poor lad caught in the head--hard as a cinder block—neighborhood rejoices.

I’m calling police.

• 1 cup natural almond butter
• 1/4 cup honey
• 2-3 scoops chocolate whey protein powder (get the good stuff, kids)
• 3 tbsp ground flaxseed (or 3 cups ground oats for those who want more carbs)
• 3 tbsp dark chocolate chips
• 1/3 cup water

Mix it up, mold into little balls, refrigerate, and enjoy!

The Inner Circle Newsletter (May):

• How to Get to 8% Bodyfat...and Stay There!
• My Philosophy on Fitness
• My Philosophy on Strength Training
• My Philosophy on Conditioning
• My Current Exercise Program (The Whole Damn Thing)

Inner Circle Webinars (March):

• Functional Movement From the Ground Up: In this one hour webinar, functional movement expert Jim Ferris and I are going to tell you EXACTLY what you need to do to start moving better and reduce your risk for injury. This is important stuff.
• Webinar Request Night! That's right, you pick the topic, I give the presentation.
• More to Be Announced.
  
  

Inner Circle Coaching Call In Days

• 15 Minute Speed Coaching Calls. Bring It!
  
  

Time Crunched Workouts of the Month:

• "Kid Ego".  A fun twist on an old classic.
• " The See-Saw Sandwich". Mmm, who doesn't love see-saw work?.
  
  

Paleo Recipes of the Month:

• German Bratwurst Bake
• Grandma Mooney's Quick ratatouille 

Want all this and more?

Then CLICK HERE to join the Inner Circle. No obligation. Cancel anytime.

Let us forgo the frivolous talk, just this once. The matter at hand is the two hand swing and it demands our swift and unflagging attention, not to be interrupted by the nuisance of departures into unrelated territory, as I am known to do—wandering aimlessly and often times disjointedly into subject matters that pertain very little to the subject matter, while riding around in the same sentence all day without stopping to use the restroom even once, playing the hold your pee game and drawing it out to truly preposterous lengths.

No, today there will be none of that.

The two-hand swing is a handy device, a multifaceted instrument employed most commonly for stripping fat and boosting capacity, and here I can think of no man who swings and does not profit from it.

But be careful, my little rabbit, as the swing is known to bite—oh lord does it ever, tearing into the hamstrings like a saber tooth—and if this is your first time venturing into the movement know that sitting will be a large inconvenience come the morrow, and perhaps even a few more calendars days after that. I would see to it before you begin that your toilet is raised to a lofty height, less you have a dip station round your sanctorum so that you may attach yourself with the strength of your arms alone.

Today, if you will have it, I’d like to share with you two simple drills to help improve crappy* kettlebell swing technique.

*Mark Twain says you ought to use the right word, not its second cousin.

Both of these drills are designed to help you “find your hips”, to pattern your hinge, so to speak. One helps you to get your hips back, the other with timing.

They will work for some, but not for all. I’m taking a shotgun approach with these correctives, loading the barrel with the vital few drills that serve to fix one of the most common swing problems (squatty swings with poor timing) and then firing blindly into the masses, hoping to blast as much crap technique to hell as good fortune will allow.

There is no way for me to predict what YOUR problem with the swing may be, if I may presume that you have a problem—which you do; we all do.

Perfection can only ever be approximated; never fully realized. Nobody has ever executed a perfect swing, as nobody has ever written perfect English. With each attempt I feel I draw closer and closer, but always do I fall short in the end and cry myself to sleep.

Though I cannot take you wholly into the state of perfection, I can take you nearer to.

Let us first begin by taking a look at what I would consider passable kettlebell swing technique.

Feast your eyes open this loveliness, if I may be so immodest!

So here's what I'm looking for:

1. Flat back (crown to coccyx alignment)
   
   
2. Deep hinge (hips are somewhere above knees, but below shoulders). The butt goes BACK on a swing, not down.
   
   
3. Knees bend but do not translate forward, less the weight of the bell truly merits it.
   
   
4. Bell floats somewhere between hip and eye level. Don't swing overhead--no need to embarrass yourself.
   
   
5. A forceful and simultaneous extension of the hips and knees (think "jump through your heels").
   
   
6. Biomechanical breathing match (diaphragmatic breathing-- a swift breath in through nose and deep into the belly on the backswing, and a sharp exhalation on upswing)

There are a few other points, but these are the major ones.

This drill teaches you to get the butt back, I cannot say it more plainly that that. It is simple: Deadlift a kettlebell, picking it up from behind the heels, and putting it back down behind the heels.

If you cannot do this without rounding your back, then elevate the bell. Stack a few plates on top of each other and pull from there.

This is to assist with the timing of the swing, to sync the movement of your hips with the sway of the bell. It also assists in teaching someone how to relax their arms and go about using their hips to float the bell.

Assume a hinge position, hike the bell back, allowing it to sway back and forth between your legs. On the final backswing stand up as quickly as you can, exploding the bell outwards (think bow and arrow). Catch the bell with your hips on the way down, and repeat the drill.

There is not a whole lot to be gained from this that has not already been gained by the two previously drills, but it still makes for a gentle way to ease someone into consecutive swings.

PS - Have you registered for Strength Fest yet? This event is coming up fast (June 1st and 2nd) and is nearly filled up. CLICK HERE to register now and save $200!

PPS - Check out The Birth of  a Hero, I think you'll like it. 

There was a fellow, some time ago now, that immediately prior to the transaction that acquired into his possession a copy of my Birth of a Hero eBook, he responded rather rancorously to express his discontentment with the size of the document—the approximate page count, to be precise.

“It’s too short.” He said.

I asked him if he had implemented it.

He had not.

Asked him if he yet reviewed the programming.

He had not.

Asked him if he even read one third of one page of it.

He had not.

I then told this fellow, that, after following my program if he was still displeased to any degree I would refund his money to the sum of twice the original amount paid, but only on the exact condition that he actually reads AND follows the program.

To my delight, he followed up a month or so later to express regret for his previous comments, and to report in with a rather remarkable transformation story. He had achieved his goals and was a very happy customer indeed.

Now, there seems to be a fatuous delusion in America—perhaps elsewhere too, but most certainly in America—that the quality and credibility of a document is directly proportional to the size of it.

I offer up two distinct cases as refutation.

1.       Twilight by Stephanie Meyer (2005)

2.       Science and Health with Key to the Scriptures by Mary Baker Eddy (1875)

In both cases, the value of these works continues on a sharp and steady decline as the page count rolls onward into the high hundreds, which is to say they are as worthless in direct proportion to they are long.  Note that one attempts to delight the soul, the other attempts to save it, but neither succeed; least not amongst those who are congenitally capable of reason, common sense, or lucid thought. BUT, by restricting their reach to general imbeciles*, they have effectively “limited” themselves to the market which is whole of the human race, save a very small percentile. It is a profitable venture.

*I admit to reading both works; Solely for the purposes research, of course…..........

And finally we’ve wandered into my point, which is this: I have this sort of treasure map, if you will, but I fear that because it is but a single page long there is no feasible way to turn a profit from it, though it leads straight to the chamber of Holy Grail itself, where you will sip from the chalice and be reborn--thus granting a divine permanence to your very existence.

Perhaps I stretched that a bit too far. I do in fact have a treasure map, but it does not lead to the Holy Grail, unfortunately.

 It does, however, provide a very great deal of everything you need to know to live a fitter, happier, and more productive life—according to me, anyways—and since I cannot profit from it, as it is much too short, I aim to give it away. No use in it just sitting around, now is there?

Follow these ten principles without deviation and I dare you to not grow stronger both in mind and body, to feel healthier as a whole, and to have a generally brighter outlook on life by and by.

Let’s begin.

These are to be movements that challenge you, either by load, by control, or both. Any movement is fair game, but you ought to include a push, a pull, a hinge, a squat, a rotation, and a carry.

Start with a weight that presents itself as a “heavy load” for you. Move it for 3 months. Come the end of three months it will feel considerably lighter, as if you’re working with an “under load”. Therefore, you have effectively “waved” the load by not waving it at all. Yeah, pretty cute isn’t it? After 3 months, bump the weight up and repeat the process.

If you train solely with bodyweight, there is no variance either. You select a movement that, at first, presents a considerable challenge—say, the one arm push up. You work it for three months, at the end of which, it too should feel considerably easier. You then proceed onto a harder variation, say, the one arm one leg push up and repeat the process.

*If you want a full bodyweight strength training program following this protocol, please check out this month’s issue of the Chronicles Of Strength Inner Circle Newsletter.

Metabolic conditioning may either be performed at the end of your strength training sessions (never before), or on separate days entirely. Just be sure to allow for complete rest days as well. I like the M,T,Th,F split myself—adding metabolic conditioning to my Monday and Friday sessions.

Do not overcomplicate the matter. Pick a few complexes, or use the time-crunched workouts from the Chronicles of Strength Inner Circle, run them for 15 minutes or so, and be done with it.

*If you’ll permit me another product plug, then I would now like to take this time to recommend my Birth of a Hero eBook for those of you who are interested in learning more about the marvelous device of metabolic conditioning for chopping fat and building muscle.

Make this any activity you enjoy, just keep it light.

That’s meat, poultry, seafood, eggs, nuts, seeds, fruits, healthy oils (like extra virgin olive oil) and veggies. Again, do not overcomplicate the matter. Occasionally—and I really do mean occasionally—you may treat yourself to whatever you like.

Eating hastens the aging process. Three to four meals is plenty, even for those who are aiming to increase size and strength. In fact, overeating—particularly a high eating frequency—serves to diminish insulin sensitivity and assimilative capacity overtime, making it all that much harder to put on lean mass. Eating LESS frequently is the only way to reverse that process. This brings us to our next point…

Yes, eating wholesome nutritious foods is important. But when it comes to weight loss there is still but one elementary truth: you must spend more than you save.

Therefore, if Americans could then just swap their money and eating habits, everyone would be much richer and far less fat.

I have found the simplest method to accumulate a deficit is through some form of intermittent fasting. Employ whatever method works best for you, whether it be intermittent fasting, micro fasting, whatever.

We as humans have this marvelous and wonderful and incredible gift—this ability to reach up, grab onto something abstract, and pull ourselves up to a higher level of consciousness. A cow cannot do this, nor a cat, a pig, a goat, a congressman, or any other barnyard animal for that matter. It is distinctly a human quality—and it is the highest human quality.

Learning does not mean acquiring information. Learning means acquiring an understanding—that is, you must move from a state of understanding less to understanding more. This can only be accomplished if you are presented something that, at first, you do not quite understand—something that challenges you, perplexes you.

Nothing worth learning comes without significant hurdles—language, movement, music, geometry. Do not let this frustrate you—instead, see it as sign that that something is likely worth learning.

If you strive to learn (or to start learning) something new everyday, you can acquire just about any skill fairly rapidly.

Humans are happiest when working towards an objective. Not to mention, more productive, and more useful to society in general.

I am strong proponent of setting lofty goals; some might even call them unreasonable. But these are the kinds of goals that ignite passion, stir enthusiasm, and issue a burning impetus.

When one fully commits themselves success is inevitable, it can’t be stopped, won’t be stopped. Some might attribute this to the power and direction of the subconscious mind. Others might call it the guardianship of the divine. I would say it’s probably a little bit of both.

I offer one example.

This last summer I set myself to the business of procuring a book deal—specifically, a book deal with a reputable publishing house. I had no contacts in the literary world at the time—no degrees of separation whatsoever.

By January, the papers were signed and the book is due out late this year. You can read more about it HERE.

Not just with others, but with yourself too.

We are exactly as our thoughts make us so. So don’t be too hard on yourself. A high elf-esteem is a function of a healthy self-perception. Accept yourself for who you are, but see yourself as who you want to be.

An influx of negative thoughts on regular occasion effects a myriad of psychological malaises—therefore, you ought to monitor your thoughts frequently, and program them compassionately.

According to a recent survey the number one lesson older people want younger people to know was “not to stay in a job you hate”.

I had to make a decision a few years back, while I was still in college, to either take an internship with an accounting firm (and it was indeed a very gracious offer) or to proceed onward with my entrepreneurial endeavors. My decision is now quite evident, but if I were to say that at the time it was an easy to decision to make, I’d be a liar. There was much risk, and the security of a full time account gig was alluring, to say the least. But I knew, deep down, I’d never find  fulfillment there, so I took the risk—and you know what, things worked out great.  

The purpose in life I believe is to provide value, which is simply the act of helping people. And a person who goes about their business with love will always do a far better job than the person who goes about their business with spite. They will help far more people, and they will be far happier for it.

*A lot of what Som and I do now, particularly with our Killing It with Kettlebells Certification, is to help people who are already in the fitness industry, or seriously considering getting into the fitness industry, to do what they love and to make good money doing it. And we’re very good at it, too. So if you have a passion for fitness, I encourage you to check it out.