IN THIS ISSUE
1- All Style and No Substance
2 - Brazilian Jujitsu Master, Marcello Monteiro, in Dublin for the BJJ seminar of the year! – Still time to register
3- No Equipment, No Excuses – Bodyweight Training for Home, the Office or on the Road
4- How To Build A Motivational Propulsion System: Programming Your Mind to Automatically & Habitually Exercise Your Body!
5- Here come the girls
6- On the Blog
7- Recommended Products (genuinely recommended, cos we think they’re great)

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1- All style and no substance

“I wasted the first 20 years of my martial arts training” – DG, (ex) Black Belt

What martial art do you study?
Do you quibble with other martial artists about wether you punch with a vertical fist or horizontal fist, the front two knuckles or the bottom three knuckles. Do you think your style is better because you only use low kicks or do your style is best because kicks to the head put people down?

These are common arguments. I myself have been guilty of such petty rivalries. But then, like the man quoted above, I saw the light.

Every martial arts system has it’s many styles and derivations. Probably the most famous is that of traditional Japanese karate, so I will use this as an example. But look within your own system and I’m sure you’ll see the same thing.
However, in Japan, a good while back, a bloke showed up and started teaching this new fighting system. It was brutal and effective and took many by surprise. The Japanese embraced it and made it their own. The Man, Gichin Funakoshi, the system became known to the world as Karate.

Many years later there are several schools of this martial art, all teaching Karate, the same basic moves and principles, but each with it’s own twist. The reason each school had it’s own flavour was because non of the teachers were Funakoshi, so non of them moved like Funakoshi, non of them fought like Funakoshi. Didn’t make them any better or worse, it just made them different.
This is the advent of the various styles of Karate we see today.
Lets take two of these styles, Wado Ryu and Kyokoshin Kai. Both of these are karate systems, however there are notable differences in their philosophy.
The founder of Kyokushin is the infamous Mas Oyama, a powerhouse of a man, a man who decided that to be able to land an earth shattering punch was absolutely the best way to win a fight.
The founder of Wado Ryu was Hironori Ohtsuka, a smaller man with reputation earned from his excellent JuJitsu skills. He favoured evasion and body swerving (taisabaki) over brute force to defeat his opponents.

Who was right? Who’s to say?

Each had taken the system and brought their own personality to it and adapted it to themselves. They weren’t carbon copies of their teacher, nor did they insist that because Funakoshi did it this way, they would do the same, as will their students. And their individual styles of the original system worked for them.

Where things went wrong is when they gave it a name. The same thing happened to Bruce Lee. As soon as he named his personal style, it took on a life of it’s own, to it’s detriment and he knew it.
There are now thousands of people arguing that they do the authentic Jeet Kune Do, and that so and so is a scam. When surely the whole point Mr Lee was trying to get across was to make it your own personal style.

What we have ended up with is a mass of political viewpoints. People attending training week in week out learning and practicing to copy the man at the front of the class, who is merely copying the man that stood in front of him, who copies the man who stood in front of ……. You get the idea.

All style and no substance.

How do we reverse this trend? Well I believe that while people like Geoff Thompson, Iain Abernethy, Mick Coup and our own Paul Cox are alive and kicking we have the opportunity to see what can be done.
Geoff Thompson hold a black belt in Karate and if you look closely you can still see the karate in him. But it’s a million miles away from what goes on in the average dojo. He’s a man famously tempered by his career on the Doors, he had to make his karate work, or he’d be on the wrong end of someone’s boot. Mick Coup is a man of enormous experience during his time as a special forces and private security operator, his personal style is based on the things that have kept him alive over the years.
Mr Paul Cox, well there’s a whole heap of history there, but he teaches a style that encourages students to learn their own way to move. He knows that he moves in a certain manner, and that that manner is due to his personal circumstances and woe betide the student that tries to mimic him exactly! Many of Pauls international students have since become instructors and advisors to the various police and security forces in their area. Do you think these are people who would accept anything other than quality?

These are men who teach substance and it’s up to you to find your own style.

Next time your teacher says that a technique must only be practiced a certain way, ask why. If the answer is based on unshakable principles then that’s fine, if he allows you to adjust it slightly to make it suit you better, that’s also good. But if he insists that it is done “my way or the highway” with nothing in the way of explanation, it may be time to find a new instructor.

I had to go through it and now I move differently to all my teachers, I have my own style. And it works for me.
My students, well they are developing their own styles.

What will you do?

 

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2 – Brazilian Jujitsu Master, Marcello Monteiro, in Dublin for the BJJ seminar of the year!

It gives me great pleasure to be able to announce the very first visit to Ireland of Brazilian Jujitsu master, Marcello C Monteiro.
Attached to this newsletter is a flyer detailing the event, please print it out for your friends or your club.

Marcello will be offering two days of training, one open and one for instructors only.
Marcello is unique in his teaching style, having simplified and systemised his teaching methods in order to accelerate the learning process for all levels, beginner through to advanced. This has seen him become one of the most in demand instructors in the world today, and awarded the rank of professor from Conselho Regional de Educacao Fisica/Brazil.
By attending the seminar you will learn effective attacking and defensive positions, counters and counters to counters, escapes, submissions, sweeps and set ups that can be used against even the most advanced opponents.

Day 1 (open day) – Leixlip Amenities Group (Community Centre), Collinstown, Leixlip.
Saturday 6 June, 1500-1800. Price €45 prebook, or €55 on door.

Day 2 (instructor only) – Wild Geese Martial Arts, Pearse st, Dublin 2.
Sunday 7 June, prebook €55 or €65 on door.

Places will be limited, so I recommend you book in advance, we will be turning people away.
Contact Mariusz on 085 710 3646, or email bookings@wildgeesema.com for further info.

Places are limited and filling up fast, contact us asap to guarantee a place

 

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3- No Equipment, No Excuses – Bodyweight Training for Home, the Office or on the Road.

Wow, that’s a mouthful!

But it does sum up what the book is about.
After all the information in it was learned and used by the author in the times where he was training at home, during quiet spells during long hours at work and during his extensive travels.

It is a fact that many simply do not like weight training, hate group classes, despise the gym or simply can’t get time due to various commitments to do what the magazines and infomercials say they must do. Speaking of infomercials, have you seen some of them, they peddle so many lies it’s not funny, yet good folk lap it up in the hope that spending $x on y machine will make them happy? That is simply not moral.
So here’s this little volume. It says "no equipment", but it lies, you’ll need a door, towel, table and maybe a couple of chairs to perform some of the exercises. That’s nothing compared to the lies told by all the other marketing and sales hype in the world today.
What Wild Geese instructor and Fitness Coach, Dave Hedges, has done is simply collect some of the finest bodyweight only exercises together into a single volume. There is no fluff, no filler, no wasted space, no false promises of six pack heaven or getting the chicks. Just plain, simple advice and instruction with around 200 or so illustrations to accompany the detailed text. Showing drills and exercises for each part of the body, with progressions for more advanced trainees.

At the back of the book there are dozens of examples of how to put together various workouts. Some to suit weight loss, some for strength, some for the time starved. But non of them are of the slightest bit of use unless you actually use them.
There is no magic pill here, you gotta do some work, Dave just shows you the right way to work, it’s up to you to do it.

Up until the 1st June, the eBook is on special offer, €8, after that it goes back to it’s advertised price of €15. That’s still a damn site cheaper than the Mega Super Ab stepup doohickey with extra back support and sideways motion that some fitness guru is trying to flog you via a 20 min infomercial brain drain.

You get to choose, simple, no bull, real exercises you can do anywhere, or some machine you’ll only end up drying clothes on in a months time.
Plus we’ve also set up a new blog to accompany the book. It’s called (wait for it) www.noequipment.blogspot.com. You’ll get hints, tips, story’s and anecdotes here, plus you’re invited to hit the comment button and tell your own stories and ask your own questions. Dave will answer them personally.

Have a look on the shop page for your chance to pick up a cheap copy, before it goes back to it’s advertised price.

 

 

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4- How To Build A Motivational Propulsion System: Programming Your Mind to Automatically & Habitually Exercise Your Body!

By Jonathan Altfeld, NLP Trainer

The Truth... will set you free.

There's a famous scene in the movie "the Matrix," where Morpheus gives Neo a choice between either remaining mentally imprisoned by his own ignorance and lack of action, or finally hearing the truth and emerging from his unconscious prison and finally living a life of intention & freedom.

I'd like to give a similar choice, now... to anyone who isn't exercising enough -- for whatever reason.

If you take the blue pill, then you stop reading now, you get to go back to your sense of feeling stuck and unmotivated and unhealthy, and you won't need to commit to taking any effort to improve things. You'll forget about all the good things that could come to pass, and you'll decide you don't want any of that rewarding, healthy lifestyle.

But if you take the red pill... you're going to learn something about the truth of the matter:

You're going to come face to face with how small the difference is between your mindset... and a mindset like Tom Venuto has... that keeps him in extraordinary shape, year round.

In order to take the red pill, all you have to do... is make sure that the ONLY thing you're doing, when reading this blog entry, is reading this blog entry. No telephone, no snacking, no anything else. Just read.

So do you stop here? Or read on? Consider yourself warned in advance that if you continue reading... ...life is about to change for the better.

I'm Jonathan Altfeld, and I'm a trainer of NLP (Neuro Linguistic Programming). And I'm also seriously overweight. And some years ago, I was also in terrible health, sedentary and inactive. I couldn't comfortably walk a mile. I couldn't jog 10 feet let alone run. I couldn't do 30 crunches without getting gut cramps. I couldn't touch my toes, I couldn't bench press 70 pounds, I couldn't curl 40 pounds. I didn't sleep well, and I had other growing concerns.

Business was going fine, though, and I do have my areas of expertise -- after all, Tom counts me as one of his trainers on a number of subjects including work with beliefs and belief systems (you'll see my name graciously thanked in the credits of his new book -- "The Body Fat Solution").

I knew then, and still know, the success formula as Tom Venuto so plainly states it -- to burn more fat, we need to create a caloric deficit, either with better diet, more/regular exercise, or both. To a man like Tom, that's just taking multiple steps in a formulaic way, and building a body as impressive as his is.

But I well know that to most of you... that's been (inappropriately) equated to the impossible task of fighting a war on two fronts (that's how Hitler was defeated -- even the 1940's German War machine couldn't successfully fight a war on two fronts against both the Allies and the Russians).

Never mind that for now, though, because I'm going to help you obliterate that limiting belief and the inappropriateness of that metaphor, at the end of this blog entry.

For now, just understand that 2 years ago, I felt the same way. So I made a simple, single choice, to attack one area first, and to make sure I licked that one area, thoroughly, and well. I made a choice to become so active, that I would begin to view exercise as not only desirable, but a driving daily HABIT.

So I turned to what I know in NLP -- how can we fire up a motivational response so powerful, that it becomes a compulsion? Second nature. Automatic. A built-in, new habit.

You need two things. You need a Propulsion System... and you need Accountability.

Beginning with exercise, I successfully found, or created, both. And I'm going to share with you how you too can do the same.

And now, 2 years later, in spite of still being overweight, I can: Bench 140, curl 70, jog 5-kilometer races, almost do a split, I can put hands flat on the floor, I can do 300 abdominal crunches a day without cramping, and if I want to (as I sometimes do) I can get on a treadmill or elliptical and just go, go, go, for an hour. And I do this consistently on days when I'm not running seminars -- 5 or more times a week.

So now... here's how I got from A... (sedentary, inactive, physically unfit) ...to Z (far more physically active than most American adults):

Success Ingredient #1: The Propulsion System. This is what got me started, and it's what kept me going until this all became a lifestyle habit. It's what got me up out of bed at an early hour, or up off the couch when I was just SO comfortable. It's what turns you into a rocket-fuel-propelled exercise fanatic. And it's SO freaking easy to do, you'll kick yourself after you've followed my instructions, and found it beginning to work for you too.

Success Ingredient #2: The Accountability Factor. There WILL be days where you just don't feel like it. I definitely had them. I guarantee you that Tom secretly gets these on occasion too. And so will you, so you'd better plan for it. With an accountability system in place, the idea of NOT getting up & exercising will become MORE painful and undesirable, that day, than actually getting it done.

So that's my Summary.

Let's jump in & talk "Propulsion Systems."

It's actually a very simple technique, but when you do it, you have to do it FOR REAL. You have to put ALL of your visualization behind it -- and make it real, for you. Doing this poorly leads to poor results. Doing it powerfully well -- can change your life permanently.

The Propulsion System is a mental rehearsal technique that involves two separate visualizations combined, followed by "an activation" of sorts.

Visualization #1: Create a vivid set of pictures of movies in your mind's eye, in full blown colour, of what you want. Put these pictures right in front of you in your imagination -- front & centre. Directly in front, as though... if you walked forward, you smack right into them!

Some should be dissociated, where you can see yourself in the pictures, to view how you WANT to look in those pictures or movies... and some should be fully associated, viewing life from your own eyes, looking down at your better body, feeling powerful and healthy feelings rushing through you... maybe looking at your friends' or lover's expressions as they check you out -- appreciating how good you look today in your mind's eye -- when things become as you want them to become -- if your physical state & fitness were optimal! Include in these images & movies future memories of you regularly exercising actively and smiling, knowing the results are yours to enjoy.

Now intensify these -- turn any volume up in your mind's ear, make the size of those images or movies bigger in your mind... turn the sharpness up, the colours more vibrant... until the feelings keep strengthening. They will! Imagine you saying (& feeling yourself say) things like "YEAH!!!!" ...or anything else that would help fire you up!

Once this visualization or set of visualizations is complete... now we have to set up the opposite side of the equation.

Pretend to look back around you to the area behind you... and in your imagination... imagine a very different set of images or movies... positioned right behind you, directly behind you. This 2nd set of visualizations should be about all the things you DON'T WANT... carried out to extremes... into the future. Sitting or lying down on the couch... feeling lethargic, or sick, all the time... looking awful, not only unfit, but with sickly colour/pallor... perhaps unhappy, alone, stacks of prescription medicines on the table next to you... or... perhaps walking slowly, watching your loved ones walk or run ahead of you, knowing you can't keep up... seeing yourself having difficulty breathing...

Yes -- I'm absolutely serious. Just as you've created in your mind's eye one future that's big & bright & powerful & empowered & healthy & loving & rewarding... you ALSO need to take time to acknowledge the other future that's awful, sick, undesired, unwanted, fraught with health troubles, disappointments, failures, etc. And we make sure we envision ALL those things... behind us. Vividly right behind us, in dimmed dark colours. So that if we look around towards the back, we can see them there, undeniably.

And now that we've got both of these potential futures made vivid... the desirable one in front... and the undesirable one in back... now we need to ACTIVATE them. By imagining firing up an invisible machine... adding a spark to the circuit... the great pictures and movies in front of you... begin to move further & further forward AWAY from you... (further forward into the distance) and the awful pictures & movies behind you... begin to move further & further forward TOWARDS YOUR BACK... closer & closer to behind you.

And if you do that effectively... now build in the one piece of the puzzle that makes it work... get up (if you were sitting before), and imagine that every step you take forward towards your goals... brings you a little closer to that future in front of you... and keeps the undesirable future further back. Only forward motion gets you closer to what you want, and further away from what you don't want. Staying idle too long... brings the unwanted future closer to catching up with you... whereas the act of staying active more often, for longer periods of time... sends the unwanted future further back and gets you closer to the desired future!

Obviously, you only want to stay more active more often for longer, as long as its medically acceptable & appropriate for you to do so; obviously if you already have existing health concerns to address, check with your MD about beginning an exercise program intelligently).

So -- once you've done the above, you'll have "installed" your own vibrant Propulsion System for exercising. And it helps to practice this frequently.

By the way -- after Tom Venuto learned more about this from me -- he told me that THIS IS WHAT HE DOES NATURALLY INSIDE HIS HEAD, TO KEEP TRAINING CONSISTENTLY! (Not a surprise to me at all, because everyone who works out 'religiously' tends to have a system like this built into their minds).

Which is to say -- if you do this -- and you do it vividly -- you'll be using the same exact cognitive strategy for regular exercise, that Tom uses -- to remind himself every day that... it's time to train.

Now -- that's HALF of a success strategy. That Propulsion System will become the fuel that fires you up most of the time.

But that often isn't quite enough... for the tough days. The tired days. The sick days. (I bet that doesn't stop Tom from going to the gym). So... to get you through the rough spots... (which by the way usually feel FAR better after you do exercise...)

You really need an Accountability program of some kind.

You need someone with whom you've entered into an arrangement or agreement where you're both accountable to the other, to show up when you plan to show up.

My bet is, Tom would say, either hire a personal trainer or get a training partner.

In my case, I hired a personal trainer. I hired someone to come work out with me 5x a week, 1 hour a day. At first, that meant walking alongside me for 30-45 minutes a day, talking me through 20-30 crunches a day, helping me stretch. It was embarrassing. It was uncomfortable. But what was more uncomfortable... was the idea of paying out money for someone's time... and wasting it. I.e., of not getting value for money spent.

Incidentally, you have to build in some kind of 'pain' or 'discomfort' for not showing up. Any trainer should still charge you for sessions you don't show up for (but ideally should be willing to reschedule your sessions at least 24 hrs in advance if things come up).

If hiring a trainer for regular exercise is beyond your means, find a training partner. Make an agreement that if both of you show up on time for your workout sessions, that you each buy yourself a low-carb protein drink (or some such) after the workout. But if anyone doesn't show when they're supposed to, they owe the other person 2 protein drinks. And if what's owed exceeds 6 drinks... then the next tier of accountability is you owe the other person $20, etc.

You and your accountability partner together can determine (just between the two of you, based on your unique financial situations) what would be mutually acceptable levels of 'accountability/pain!' Incidentally, it doesn't have to involve money! You could trade cleaning tasks, or volunteer an hour of your time running local errands! But the key is to agree together upon a "conceptual" price neither of you WANT to pay, but could if you needed to, if you didn't show up for your accountability partner! And then once you've agreed to it... you have to stick with it. You have to respect your agreement.

This worked like a charm for me -- hiring a trainer helped me get myself out of the house to work out regularly. I didn't so much need my trainer on the good days -- mostly on my really good days, my propulsion system was enough to keep me doing cardio and ripping through a round of lifting routines! On those days, my trainer was little more than good conversation and someone to help keep me moving faster through my workouts. But my trainer was ABSOLUTE GOLD as an accountability partner on the tough days, the rough days, the slightly-sick days, the tired days... the days when in the past, I would have just complained and done nothing.

Accountability partners can take many forms.

I've always known about the effectiveness of accountability factors, but once in a while I can be surprised by the forms they take. One of my friends (& students) called me up last year and asked me if he could potentially send me a check for $500. I said, OK, what seminar are you signing up for? He said, "nothing, I just want to know if you'll take a check from me for $500." I said, "you mean, you want to send me money without my sending you a product or signing you up for a course?" He said "exactly." Well you don't have to twist my arm twice to get me to accept that, but offers for free money don't come along every day. So I asked "what's the catch?"

He said "I need an accountability partner. I'm trying to finish an outline for an information product, I've been dragging my heels for too long, and I know I won't get it done in the short term unless I create some unwanted pain for not finishing. So -- if I finish, I won't send you a check. But if I fail to finish on time, I have to send you a check for $500. If I send it, will you agree to cash it?" Incidentally, since I've since gotten further involved in that student's project, I think that may have been the best $500 I never earned. ;)

I share the latter story to point out that there is no right & wrong for how you structure whatever accountability system that works optimally for you. The only bottom line is -- the 'avoiding pain' mechanism has to drive you to action, and if you ultimately don't follow through on a given deadline, you have to follow through and pay the price, then commit to doing better the next time.

So. I hope you can see your way clear to implementing a plan of success in your workout routines, AND your food choices plan. I've licked the first area and am beginning to work on the 2nd, now.

My success strategy above was successfully applied to one of the two sides of the fat loss formula (1 - exercise, & 2 - food plan). It's also the same mechanism involved in Tom Venuto's success strategy, except, he applies it not only to exercise, but also food intake.
And if you choose... if you TRULY make a choice now... to build a propulsion system, and an accountability factor... then it will be YOUR success strategy as well.

Last point. I told you near the beginning of this article that I would obliterate that limiting belief that you can't work on both sides of the equation at once (we can!).

While reading this article you were doing one thing. You were learning to build a mental mechanism for success in establishing a more consistent exercise program. Except I sort of tricked you. You also agreed to read this consciously while NOT snacking or eating meals or doing other things. Which is to say -- you were actively NOT filling your stomach during this time with something you weren't paying conscious attention to eating. So for at least a while, you were doing at least TWO things at once, towards achieving the same goals.

YOU can do this.
You CAN do this.
You can DO this.
And at least briefly... you already have.

So just take this brief reading experience... and generalize it to more time & areas of your life!

May you achieve greatness you never before thought possible... in 2009 & beyond!

Best regards,
- Jonathan Altfeld
NLP Trainer, Mastery InSight Institute
www.altfeld.com

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5- Here come the girls!!

Flora Women's Mini Marathon 2009 – From Kate Ryan, Rehab Group

Hi,
Preparations are well under way for the 2009 Flora Women's Mini Marathon which will take place on June 1st.
We at Rehab Group are looking for volunteers to run to help raise funds and be part of Team Rehab.

This year our focus for the Marathon will be to raise funds for our HeadsUp Suicide Prevention Programme aimed at young people between 15 and 24 years old.
The programme consists of a number of strands which include life-skills programmes for young people, a web and text based service that provides information on where to seek help as well as delivering courses aimed at those who interact with young people in their local communities.
As you know, sadly suicide is growing in Ireland with 460 registered deaths in 2007 up from 409 in 2006. Over a quarter of the deaths are in the 15-24 year age category with a significant proportion being young men.

If you would like to find out more about the programme please log on to www.headsup.iewhere there is more detail. The HeadsUp project provides valuable support in this area. This year alone we need to raise €200,000 for this service so you will see it is a very worthy cause that we hope you will support by participating in the marathon.
We'd love to have you on board as part of our team.

The 2009 Flora Women's Mini Marathon is a great fun day out providing an opportunity to get fit while raising money for this great cause and supporting those in need in your local area. If you would like to run or know of anyone else that would like to run, please register for Rehab on www.florawomensminimarathon.ie or pass this e-mail on to your friends.
If you would like to set up your own fundraising page so your friends can easily sponsor you it's easy to do. Just log on to www.mycharity.iewhere you can create your own fundraising page and keep your supporters up to date on your progress!

Let us know you're registering for Rehab and we'll send you on a pack, which contains an information sheet, t-shirt and a sponsorship card.
I look forward to hearing from you and having you as part of our team.
Many thanks,
Kate
Kate Ryan
Administration Assistant - Marketing & Fundraising
Rehab Group
Roslyn Park, Beach Road
Sandymount, Dublin 4
P. +353 (0)1 205 7231 M. +353 (0)87 980 5057 F. +353 (0)1 205 7219
E. kate.ryan@rehab.ie
www.rehab.ie

p.s. Wild Geese fitness coach, Dave Hedges, wrote an article for the athletes preparing for the mini marathon, click here to read it.

6 - On The Blogs

• No Sh1t Sherlock!
• technique de séb sur alex
• It's Not What You Know
• Hittin' the Barz(Bar Talk)
• The Hindu Pushup
• ROG supports the Asthma Society
• Edges is gettin hitched
• September International Karate Camp – UKAI – Cork...

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8 - RECOMMENDED LINKS & PRODUCTS                                                   

www.liftstrong.com

All Proceeds go to the Leukaemia and Lymphoma Society

This CD contains articles from the leading fitness specialists of our day including:

Adam Campbell; Alan Aragon; Bill Hartman; Bob Youngs; Brian Grasso; Chad Waterbury; Charles Staley; Chris Mohr; Chris Shugart; Craig Ballantyne; Dan John; Dave Tate; Dax Moy; The Doorman; Eric Cressey; Gray Cook; Brett Jones; Harry Selkow; Jack Reape; James Smith; Jason C Brown; Jim "Smitty" Smith; Jason Ferruggia; Jimmy Smith; Joe DeFranco; Joe Dowdell; Joe Stankowski; John Alvino; John Berardi; Julia Ladewski; Keith Scott; Lee Taft; Lori Incledon; Lou Schuler; Lyle McDonald; Mark Philippi; Michael Stare; Mike Boyle; Mike Mahler; Mike Mejia; Mike Robertson; Mike Rousell; Nick Grantham; Pat Beith; Pavel Tsatsouline; Rachel Cosgrove; Robert Dos Remedios; Ryan Lee; Steve Shafley; Susan Hill; TC Luoma; Todd Hamer; Tony Gentilcore; Tony Reynolds and Zach Even-Esh

We originally intended to publish this collection as a book. However - at over 800 pages - costs were prohibitive and we went with the CD option to maximize our contribution.

Minimalist Strength Training without bulk or fancy equipment

Power To The People, Russian Strength Training Secrets for Every American

A pretentious title but a truly fantastic book. Goes into great detail on how to perform the Deadlift safely and how to progress to massive amounts of strength without bulking up or wasting hours in the gym. I personally put 20kg’s onto my deadlift in only a few months of using the programme.

Check it out for your self Here: http://tinyurl.com/deadlift

All the best

The Wild Geese

Doce Pares Ireland / Kenpo Karate / Self Protection / Security Training

www.wildgeesema.com / wildgeesema.blogspot.com

info@wildgeesema.com

+353 87 672 6090