muscle fitness summer 2014 training trends
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2014 TRAINING TRENDSSpecial Digital iSSue
CrossFitMud RunSuspensionBody WeightAnd More…
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
NOX-RH2 ©2014 BSN® For best results supplements should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.
TEAM BSN ATHLETERyan Hughes
IFBB Men's Physique Competitor
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For more information and special offers, visit:
www.BSNPUSH.com
THE ORIGINAL PRE-WORKOUT IGNITER. RE-ENGINEERED.Fuel your body with advanced ingredient technology
to help push you past your previous limits.
EXPLOSIVE ENERGY ENHANCED ENDURANCE MAXIMUM PERFORMANCE
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
NOX-RH2 ©2014 BSN® For best results supplements should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.
TEAM BSN ATHLETERyan Hughes
IFBB Men's Physique Competitor
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DIGITAL ISSUE
Features10 MUD RUN
Tackle an adventure race in four
weeks with our proven plan.
20 OLYMPIC LIFTING
Our definitive guide to perfect
form on the Olympic lifts.
26 ARMY STRONG
Get combat fit with the official
training program of the U.S. Army.
36 MUSCLE MEAT
Unique muscle-building burgers.
44 GYMNASTICS
The body-weight routine that
built the world’s fittest gymnast.
52 CROSSFIT
WODs that will build up your
show-off muscles.
62 METABOLIC
WORKOUT
Circuits that shred fat.
72 KETTLEBELLS
Build functional mass.
Edge79 SPORTS
Get lumber-jacked.
82 GEAR
Unique picks that will shake up your routine.
84 ABS & CORE
Grab a TRX and get a six-pack.
86 60 SECONDS TO FIT
James Grage offers a unique twist on biceps training.
88 RATE MY
WORKOUT
We take reader-submitted workouts and offer our fix.
90 SUPPS
Try new products every month with our Jacked-in-a-Box sample program.
In Every Issue4 From the Chairman
6 Editor’s Letter
92 Last Set
ON THE COVER & THIS PAGE:
EDGAR ARTIGA/WONDERFUL MACHINE
SUMMER | 2014
2 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
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FROM THE CHAIRMAN
David J. PeckerChairman, President, and Chief Executive Officer of American Media, Inc.
A New EraM&F boldly dives into the digital waters.
For us it’s a bold foray into the digital publishing space as we aim to span the print/online gap by creating original publica-tions tailored to mobile devices, in addition to our print and online products.
What this means for you is an even greater vari-ety of options to fulfill your training and nutrition needs. In particular, this digimag includes embed-ded videos and extended photo galleries, something we’d love to be able to do in print, if only it was physically possible to do so. Thanks to the rapidly expanding digital maga- zine format, we are finally able to bring you a fully multimedia-rich experience, in print, online, and in the palm of your hand simultaneously.
Consider this the start of a new era for Muscle & Fitness. We will continue bringing you these kinds of special digital editions dur-
ing the year, in addition to our standard digimags, and of course our print magazine. And we will always continue to explore new ways in which we can bring you the most dynamic and effective training and nutrition infor-mation available, regard-less of the format. Muscle & Fitness has been at the forefront of fitness for 75 years, and believe me when I tell you that we’re only just getting started.
4 M U S C L E & F i t n E S S D i G i t A L i S S U E 2 0 1 4
Welcome to the frst-ever digital edition of Muscle
& Fitness. “First-ever digital edition?” you wonder.
“But i’ve been a subscriber to M&F on my Kindle for
years!” Allow me to explain (and thank you for being
a subscriber). While it’s true that we have been
publishing digital replicas of our print edition for
several years now, this is our inaugural stand-alone
digimag, meaning that you won’t fnd a print version
of it on newsstands or delivered to your home.
READ MOR
E
BONUS
BONUS
BONUS
P
LAY VID
E
O
VIE
WSLIDES
H
OW
Throughout the issue, you’ll find
these buttons that will give
you all sorts of extra content,
from bonus articles to
photo galleries and videos. Just hit the button and
explore!
LOOK FOR
THESE
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Editor’s lEttEr
6 M U S C L E & F i t n E S S d i g i t a L i S S U E 2 0 1 4 d U S t i n S n i P E S
FolloW sHAWN on Twitter: @shawnperine
More Power to You,
shawn Perine Editor-in-Chief
Changing routines can reap big rewards.
Train DiferentWith this, our inaugural digital-only issue, we are bringing you workouts that will have you thinking, and training, outside the box (except for our CrossFit routines, for which you’ll want to be in a “box”). While M&F’s bread and butter is the kinds
Perine’s UPPer-BoDy
workoUTtry this intense, plateau-busting,
barbell-free routine.
of workouts that are performed in a traditional gym, with weights and cables and machines, there is a wealth of training options available to you, some which have you out-doors, some that involve using only your body weight for resistance,
ExErcisE sEts rEps
Pullup 4 20, 15, 10, 5
Hanging Leg Raise 4 20, 15, 10, 5
Dip 4 20, 15, 10, 5
Knuckle Pushup 4 20, 15, 10, 5
and others that incorporate nontra-ditional equipment, like suspension straps, bands, and balls.
In M&F we often talk about busting through plateaus, which result from our bodies’ obsession with homeo stasis. Our bodies like stability, which is why it adapts to stresses placed upon it in the gym by building muscles that can han-dle those stresses. However, when the same stresses are placed upon the body day-after-day, week- after-week, month-after-month, the body stops adapting and works to maintain what it’s built and you stop progressing. This is when trying a totally different training protocol can reap big rewards.
If your body is used to a steady diet of deadlifts, squats, and preacher curls, imagine the shock to the system it will get from one of these nontraditional workouts. After trying one for a few weeks, I guarantee that you'll be enjoying your old routine more, and see a spike in growth.
Body-weight training helped our EiC build his foundation.
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WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA, INC.
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICERDavid Pecker
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TO KICK OFF THIS FIRST-EVER DIGITAL
ISSUE, M&F ’S EDITORS SHARE THEIR FAVORITE
ALTERNATIVE EXERCISES.
PLAY VIDEO
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“I like farmer’s walks for
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have and walk.”
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Whether you want to try a Spartan Race, Tough
Mudder, or Warrior Dash, M&F’s ultimate adventure
-race training guide will give you everything you
need to meet the challenge in just four weeks.
WRITTEN BY ROB DECILLIS, C.S.C.S. PHOTOGRAPHS BY EDGAR ARTIGA
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1 2 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
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Instead of using your body the
way nature intended—taxing all
the muscles in it while exposing it
to the elements—you’re parked in
front of a computer all day long,
checking e-mail. Even if you get to
the gym fve or more times a week,
the monotony of the daily grind
begins to take a cumulative toll.
Spend enough time in your win-
dowless cube and you start to feel
less than human, just a pale exten-
sion of your keyboard and mouse.
Enter the adventure race. Be it
the Tough Mudder, Warrior Dash,
Spartan Race, or any other event
in this rapidly growing category,
adventure races have become the
hottest ftness trend in the na-
tion outside of CrossFit. In broad
strokes, adventure races are dis-
tance runs with obstacles. You’re
guaranteed to get sweaty, dirty, and
maybe even a little bloody while
also getting one of the most unique
workouts of your life.
Some races are three miles long,
while others can be up to 13-plus.
The distance running alone can be
a challenge, especially if you’re a
cardio-averse iron addict. But the
obstacles ensure that you’re doing
more than just cardio. Some of the
more common ones are wall climbs
(ranging from three to 10 feet
high), sandbag carries, sled drags,
cargo net climbs, and mud crawls—
some requiring you to crawl under
barbed wire, others forcing you
to navigate a ravine full of jagged
rocks. Certain challenges require
strength, like carrying buckets of
rocks uphill, hoisting sandbags
onto your shoulders for portions
of the race, and dragging sleds or
cinder blocks through mud, which
can be especially challenging after
running for so long.
Races are often held at ski resorts,
which leads to the biggest obstacle
for most anyone who participates—
the elevation climb. Getting up
hills as steep as black diamonds
is incredibly taxing on the legs and
lungs and can wipe you out before
you even reach the obstacles if
you don’t have a good base of
endurance.
Can you remember the last time you rolled around in the grass, climbed a tree, hopped a fence, or got covered head to toe in mud? This is how we “worked out” when we were kids. Then we became adults. And along the way, most of us lost that sense of adventure—and with it, a true feeling of being alive. The only crawling most adults do is out of bed.
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1 4 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
TIGER CRAWL WITH PUSHUPAssume a pushup position and walk forward, bringing your knees up to meet your elbows with each stride. In the middle of each rep (as pictured), perform a pushup.
BUCKET
LUNGEFill a bucket with rocks, dirt, chains, or water, and lift it to your right shoulder. Hold it in place as you do walking lunges, dropping your back knee to the ground. Repeat on the other side.
Preparing for an athletic event that
requires such a diverse array of ftness
markers—strength, explosive power, and
cardiovascular endurance—requires a
training regimen that’s equally diverse, and
we’ve got all your bases covered here with
this four-week program.
First, you’re going to have to get out
of your everyday routine. Our program
provides a mix of traditional in-gym and
outdoor training. Since these races take
place outdoors, it’s good to get comfort-
able training in something that approxi-
mates the environment of the event. If you
can get a kettlebell, a pair of dumbbells,
and a sled to an outdoor area, the whole
thing can be done outside. If you lack
outdoor space, the entire workout can be
performed in a traditional gym setting—
though bear in mind that outdoor distance
running is better prep than treadmill
running, especially when it comes to hill
sprints. At the very least, try to do the run-
ning portion of the program outdoors.
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et
dirt, chains,
and lift it to
ou
our back knee to
ound. Repeat on the
DAY 1STRENGTH
Today you’ll be in the gym hitting traditional strength exercises to get stronger. This mix of both strength and power movements will transfer well come race day, when you need to be explosive (such as when jumping a wall).
DAY 2CARDIO
This is the frst time you’ll head outside for some hill work. This session will not only help you improve your speed up hills—where many beginners lose a lot of time—but also get you accustomed to the kind of fatigue you should ex-pect on race day. In this session, you’ll perform a resistance exercise fol-lowed by a hill sprint and fnished of with a body weight exercise.
DAY 3 + 5RECOVERY
DAY 4VOLUME
TRAINING
Now you’re working on conditioning as well as muscular endurance. If you don’t have a fve-gallon bucket, you can perform kettlebell rack walks instead. If a sled isn’t in the budget, get a cinder block and attach a chain to it, which works just as well.
DAY 6 TRAIL RUN
This is not your every-day long run. Every half-mile, you’ll perform one of two circuits. These circuits will get your anaerobic system fring in the same fashion it will on race day.
SANDBAG
SHOULDERINGStraddle a sandbag, squat down, and grab it with both hands. Come up explosively, using momentum to bring the bag to your left shoulder. Repeat on the opposite side.
THE
BREAKDOWN
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DAY 1 STRENGTH DAY
EXERCISE SETS REPS
1A) TRAP BAR DEADLIFT 5 5 (WEEK 1)
5 3 (WEEK 2)
5 5 (WEEK 3)
5 2 (WEEK 4)
1B) BOX JUMP 5 5
3) KB SWING 5 10, 8, 6, 4, 2
4A) PULLUP 5 10, 8, 6, 4, 2
4B) DIP 5 10, 8, 6, 4, 2
5) DB FARMER’S WALK 3 100 FEET (WEEK 1)
3 125 FEET (WEEK 2)
4 150 FEET
4 150 FEET
6) HANGING KNEE RAISE 4 12
FINISHER
COMBAT BURPEES
1X30 (WEEK 1) 2X30 (WEEK 2)
3X30 (WEEK 3) 4X30 (WEEK 4)
CIRCUIT 1, 3 X THROUGH
EXERCISE REPS
1A) KB/DB FRONT SQUAT 10 (WEEK 1)
12 (WEEK 2)
15 (WEEK 3)
20 (WEEK 4)
1B) HILL SPRINT 15 SECONDS
1C) KNEE-TO-ELBOW PUSHUP 8 (WEEK 1)
12 (WEEK 2)
16 (WEEK 3)
20 (WEEK 4)
CIRCUIT 2, 3 X THROUGH
EXERCISE REPS
2A) KB/DB PUSH PRESS 8 (WEEK 1)
10 (WEEK 2)
12 (WEEK 3–4)
2B) HILL SPRINT 15 SECONDS
2C) MOUNTAIN CLIMBER 20 (WEEK 1)
30 (WEEK 2)
40 (WEEK 3)
50 (WEEK 4)
CIRCUIT 3, 3 X THROUGH
EXERCISE REPS
3A) KB/DB REVERSE LUNGE 10 (WEEK 1)
12 (WEEK 2)
16 (WEEK 3)
20 (WEEK 4)
3B) HILL SPRINT 20 SECONDS
3C) COMBAT BURPEE 15 (WEEK 1–2)
20 (WEEK 3–4)
Superset exercises grouped as A and B.
DAY 2 HILL-SPRINT CIRCUITS
If there are no hills in your area, use either stadium stairs or sprint with a weight sled.
BOX
JUMPDrop your hips and swing your arms back. Jump up, pull up your feet, and land softly on the box.
MOUNTAIN
CLIMBERRapidly switch your feet in a pushup position.
THE PROGRAM
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DAY 3 ACTIVE REST
Active recovery, such as foam rolling or mobility work.
EXERCISE
1. KB SNATCH
2. PULLUP
3. FIVE-GALLON-BUCKET WALKING LUNGES (FILL THE BUCKET WITH ROCKS)
4. SANDBAG SHOULDERING
5. BURPEE
6. SLED DRAG
REP CHART
WEEK 1: 3 MINUTES EACH EXERCISE (TOTAL TIME: 36 MINUTES)
WEEK 2: 4 MINUTES EACH EXERCISE (TOTAL TIME: 48 MINUTES)
WEEK 3: 5 MINUTES EACH EXERCISE (TOTAL TIME: 60 MINUTES)
WEEK 4: 6 MINUTES EACH EXERCISE (TOTAL TIME: 72 MINUTES)
DAY 5 REST DAY
Active recovery, such as foam rolling or mobility work.
DAY 6 TRAIL RUN
Perform a three-mile trail run. Stop every half-mile and perform one of the circuits below, alternating between Circuits 1 and 2.
CIRCUIT 1
EXERCISE REPS
BODY WEIGHT SQUAT 24
ALTERNATING LUNGE 12 EACH LEG
SPLIT JUMP 24
JUMP SQUAT 12
CIRCUIT 2
EXERCISE REPS
TIGER CRAWL WITH PUSHUP 20
WALKING LUNGE 20
MOUNTAIN CLIMBER 20
COMBAT BURPEE 20
DAY 4 VOLUME TRAINING
Perform the following exercises twice through for the allotted time. Try to improve on the number of reps done each week.
COMBAT
BURPEESquat down, kick out to the top of a pushup position, perform a pushup, pull your legs underneath you, then jump as high as you can.
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1 8 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
Tough Mudder is a 10-12 mile obstacle course with obstacles like climbing foot-long walls, running through a feld of live
electrical wires, and swimming through icy water. Camaraderie and helping hands will speed you to the fnish line. While
regular Tough Mudder events are not timed races, World’s Toughest Mudder is a
timed competition and participants must sign a death waiver to compete.
spartanrace.com
Warrior Dash is a timed three-mile race with obstacles such as jumping over
fre and crawling through a muddy pit. Participating in the Dash means agree-ing to the “inherent” risk of injury and/or death. This year they’ve started the
Warrior Dash World Championship, a 3.2-mile, 13- obstacle course in the Northern California mountains featuring the top 25
fnishers from around the world.
toughmudder.com
Spartan Race is a series of events that include obstacles such as crawling
in mud under barbed wire. Races are timed, and the penalty for not complet-ing an obstacle is 30 burpees. With four diferent levels of competition, there’s a race for all ftness levels. The highest
is the Spartan Death Race, a more than 48-hour challenge that includes a
waiver that states, “You may die.”
warriordash.com
TIME TO GET DIRTY
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8.5g AMINOS
10g GLUTAMINE
Delicious formula delivers a clinically proven 30%
increase in muscle strength* while maximizing recovery
Fuels muscles with 60g rapid-absorbing whey protein isolate
and hydrolysate complex, plus 7.7g leucine and 8.5g aminos
Improves exercise ef ciency by increasing
strength and stamina in half the sets^
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2 0 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
OLYMPIC
THE SETUP THE PULL RECEIVING THE BAR
3
THE SETUP
1Start with your feet
hip-width apart directly under the bar. Bend over and grab the bar with a very wide grip (depending on your height and
P H O T O G R A P H Y B Y R O B M A C K L E M
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CNOTHING CAN MATCH OLYMPIC LIFTING
FOR OVERALL POWER AND STRENGTH
DEVELOPMENT. MASTER THE SNATCH
AND THE CLEAN AND JERK WITH
OUR STEP-BY-STEP GUIDE.
BY JIM SCHMITZ, HEAD COACH OF TEAM USA (’80, ’88, ’92)
Once you have secured control of the barbell, stand erect, extend-
the snatch is not considered complete until the lifter is completely motion-less. Drop the bar in a clear area.
Lift with your legs, glutes, and back, keeping the bar very close
Once the bar is above your knees, accelerate with power
As you extend, shrug your shoulders and “pull” yourself
As the bar passes your head, turn your wrists over and push the bar
THE STAND
THE SNATCHFor the snatch, the lifter takes
the barbell from the floor to an overhead position in a
single motion. It’s one of the most explosive and athletic movements in all of sports.
Looks can be deceiving, though; the snatch is a finesse lift. When executed perfectly, heavy weight feels light.
BONUS
P
LAY VID
E
O
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2 2 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
THE CLEAN
AND JERKThis lift starts with the barbell on the floor and
sees the lifter take it overhead in two separate motions, cleaning it to the
shoulders, pausing, and then jerking (or thrusting)
it overhead to a full lockout. The clean and
jerk is probably the single best lift for developing
strength and power, as it requires a big pull for the
clean, a big front squat to rise out of the squat
position, and a tre- mendous overhead press to complete the jerk with
a heavy weight.
2Explo-sively
lift the bar by extending your hips, knees, and ankles.
5Drop your
hips under the bar to get into position to receive the bar.
3As the bar rises, it
will brush your thighs. Build speed during this portion of the lift.
4Thrust your hips
forward to full extension, creating momentum to pop the bar up.
TECHNIQUE IS EVERYTHING: START WITH
AN EMPTY
BAR BEFORE
ADDING
WEIGHT.
THE SETUP
1Set your feet at hip
width under the bar, then bend over and grab the bar with a shoulder-width grip. Drop your hips into a squat position with your back fat, and hips higher than your knees.
1
OLYMPIC MUSCLE
THE PULL
KHADZHIMURATAKKAEVwon the 2011
World Weightlifting Championships with a
232kg (511 lbs) clean and jerk and 198kg (437 lbs)
snatch in the 105kg (231 lbs) class.
READ MOR
E
BONUS
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RECEIVING THE BAR
THE JERK
9
backward.
10
Your head returns to the
YOU CAN PRACTICE
THE CLEAN AND
THE JERK AS
SEPARATE LIFTS.
2 4 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
6
OLYMPIC MUSCLE
6“Catch” the bar
across the meat of your front deltoids, con-trolling it with your fngers.
7Keep your
weight on your heels. You’ll have the most power from this position.
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C R E D I T H E R E2 6 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
C
RE
DI
T H
ER
E O
N A
L
IN
E F
OR
L
ES
SE
R P
HO
TO
S
THE ARMY
FITNESS PLAYBOOK
Scrapping the RUN-TILL-YOU-PUKE REGIMEN
of yesteryear, the U.S. ARMY’s Physical
Readiness Division (PRD) has combined
old-school training tactics with cutting-edge
exercise science to crank out brigades
of physically ft, battle-ready soldiers.
BY ERIC VELAZQUEZ, N.S.C.A.-C.P.T.
PHOTOGRAPHS BY DUSTIN SNIPES
SHOT ON LOCATION AT GOLD’S GYM, VENICE, CA
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GRIP STRENGTH TESTToday’s soldiers are being trained to handle whatever is thrown at them. To that end, they are not exclusively limited to the programs in the ofcial FM 7-22 manual. Model Kyle Clarke, a veteran himself, demonstrates a timed grip strength test that can be added to any session.
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ARMY BODY
C
RE
DI
T H
ER
E O
N A
L
IN
E F
OR
L
ES
SE
R P
HO
TO
S
GR
OO
MI
NG
B
Y R
AC
HE
L L
EI
GH
SSave for the epic tale of Phidippides running 26.2 miles to Athens to
report the Greek victory over the Persians in the Battle of Marathon,
you’d be hard pressed to fnd such examples of requisite endurance in
modern combat. Today’s conficts are usually marked by shorter skir-
mishes in myriad settings, where dashes to cover, climbing over walls,
negotiating uncertain terrain, and hurdling barriers are invaluable job
skills. These predominantly anaerobic tasks call for specifc, structured
training that stands in stark contrast to what your grandfather did to
prepare for D-Day. ¶ The U.S. Army has taken the lead in developing a
training curriculum based on what they call warrior tasks and battle
drills, or WTBD, universally crucial skills for combat success and surviv-
al. ¶ Frank Palkoska, the division chief for the Army’s Physical Readiness
Division (PRD) at Fort Jackson, SC, is the co-author of FM 7-22, the ser-
vice-wide feld manual for prepping soldiers for the physical rigors of war.
He believes that Physical Readiness Training (PRT)—which includes jumps,
sprints, and more functional exercises—will not only reduce the incidence of
injuries with a largely unft recruiting class but will also produce a leaner, ft-
ter fghting force that provides an instant upgrade to U.S. national security.
2 8 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
ALTERNATE QUARTER- TURN JUMPFrom a partial squat position, quickly jump and twist the hips 90 degrees to the left, while keep-ing your torso facing forward. Quickly jump back to center, then again to the right.
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“There’s no question this type of training makes us
safer,” Palkoska says. “Since the 1980s, we’ve had this
three-event test that measures performance in run-
ning, pushups and situps. Well, people have a tenden-
cy to train toward the test—not to train for mission.
We had created an overemphasis on sustained running
and muscular endurance. But most programs ignored
speed, power, and stability.”
Not anymore. Soldiers in today’s Army—all the way
from recruit-level to Special Operations—are being
held to a higher standard, one more closely associated
with the regimens of elite athletes than boot-clad GIs.
RISE OF THE TACTICAL ATHLETE
Palkoska and Steve Van Camp, PRD’s chief of doctrine,
decided that it should be the Army’s goal to develop
soldiers that left service without injury in far better
shape than when they entered. To do this, they needed
to start approaching their preparation with the same
structure and resources as professional athletes, some-
thing easier said than done with budget restrictions
and age-old traditions to contend with.
“Law enforcement, fre, or military, they need to be
considered athletes because they are,” says Palkoska.
“But there’s a few problems. One, they don’t typically
train like athletes. Two, they don’t rest like athletes.
Three, they don’t eat like athletes. Four, they don’t get
paid like athletes.”
Palkoska and Van Camp worked with the National
Strength and Conditioning Association’s (NSCA) ef-
fort to develop specialized training for these groups.
The NSCA eventually rolled out the Tactical Strength
and Conditioning (TSAC) curriculum and certifcation
that has helped many services better prepare its ranks
for the tasks it will encounter on the job.
“If we wanted to rank all of the core elements,
training would be last,” Van Camp says. “Recovery
and nutrition are more important. If you don’t get
enough rest, you can’t perform well and your muscles
don’t repair.”
But to spawn a generation of rugged tactical athletes,
PRD had to do more than say, “run less and rest more.”
Just as football receivers practice aggressive plant-
and-cut drills to run crisper routes, soldiers rehearse
tasks that take place in combat. And when lives count,
minutiae matter. Moving under fre, for example, has
been broken down into several essential elements. To
do it right, a soldier may be called upon to “run fast
under load, jump, bound, crawl, push, pull, squat, roll,
PULLUP + LEG TUCKHang from a pullup bar with a mixed grip. Pull up with the arms while simultaneously raising the knees toward the chest until the elbows touch the thighs just above the knees.
SUMO SQUATHold a kettle-bell with two hands and let it hang straight down. Take a wide stance and squat low until the kettlebell almost touches the foor. Push through your heels to return to the start.
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ARMY BODY
stop, start, change direction, and get up and/or down.”
If you’re defcient in any of these components, your
chances of eating a round from an insurgent’s AK-47
rise dramatically.
FM 7-22 addresses each of those indispensable skills
through a broad range of exercises that Van Camp
and Palkoska have charted out in a very detailed,
periodized program encompassing several workouts,
each with a purpose that transcends the pursuit of
bigger pecs. The conditioning drill laid out here, for
example, focuses on power, coordination, and agil-
ity, so don’t expect to see any barbell curls. Instead, it
calls for single-leg deadlifts and sudden sprints to fee
small-arms fre, half squat laterals to gain position on
an enemy in a close-quarters fght, and tuck jumps to
build the explosive power required to clear a low wall
during a foot chase.
And it’s all done without the need for a state-of-
the-art ftness facility. Soldiers at Fort Jackson have
swapped out posh digs for kettlebells and pullup
bars. They are simple, crude, and efective and are
thus a few of PRD’s favorite things. And while
there is some machine work present in FM 7-22,
a soldier’s body is still his best piece of equipment.
Pushups, lunges, jumping jacks, and burpees—which
have all been around since Patton—still exist in this
Army’s ftness curriculum.
Both Palkoska and Van Camp are quick to point out
that there’s nothing wrong with running. But soldiers,
they say, are better served by doing it in a way that
benefts mission performance, not just their two-mile
run time.
“Running is fne,” says Van Camp. “If you’re going
to do it, a good way to plan your week would be to
run at your ability one day a week for 20–30 minutes
straight. Another day, walk under load with a weight
vest. Another day, do sprint work. If you break it up
this way, you’ll be less likely to get injured and you’ll
see more beneft. You’ll have worked on energy sys-
tems that bufer lactic acid...there has to be balance.”
Perhaps not surprisingly, the Army’s body-armored
homeland defenders are becoming increasingly faster,
stronger, and more agile than their enemies. Raw
physical dominance has been added to the Army’s
already-lethal combination of tactical superiority and
advanced weaponry. The realities of combat, Palkoska
says, have warranted this revolution in exercise ethos.
No more “training to the test,” but rather toward deci-
sive victory.
What is perhaps most telling of that storied run to Ath-
ens is what happened to Phidippides after he conveyed
his message: He collapsed and died of exhaustion.
3 0 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
SUPINE BODY TWISTLie on the foor holding a kettlebell with a neutral grip, your knees bent at 90 degrees, thighs perpen-dicular to the foor. Rotate your torso to the left while rotating your legs to the right, then reverse directions and repeat.
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You push. You pull. You strive to crush plateaus and forge progress
worthy of the sacrifi ce. But all this effort is wasted without the proper
nutrition. It’s a fact: Muscles that work hard need the highest-quality
protein to produce sustained performance. SYNTHA-6™ from BSN®
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ARMY BODY
Perform fve reps of each exercise (fve on each side for unilateral moves), moving through the circuit without rest. Repeat the circuit two or three times total. When you can complete the entire circuit three times with ease, bump your rep range up to 6-7 to increase the challenge to working muscles. This will increase your caloric burn and mus-cle breakdown, setting the table for greater adaptation and changes to body composition.
BEING “ARMY STRONG”
is only the beginning of
operational readiness.
To do everything that a
soldier needs to do well,
you also need to train
your body to be quick,
agile and powerful. FM
7-22, the Army’s author-
itative feld manual for
exercise, lays out a host
of programs that devel-
op soldiers in physical
totality. These two work-
outs, each with diferent
aims, constitute a snap-
shot of the curriculum
that the Physical Readi-
ness Division (PRD) has
set forth.
WORKOUT 1
CONDITIONING
DRILLKnown as Conditioning Drill 3 in the pag-
es of FM 7-22, this workout is designed
to improve power, coordination, muscu-
lar strength and endurance, and agility.
It is a more advanced drill not typically
done by new recruits, which, if done to
the letter, is certain to challenge all but
the most elite athlete. “The sequence of
exercises is important because the early
moves prepare muscles for the later
ones,” says PRD chief of doctrine Steve
Vancamp. “You’ll move from one exercise
to another without rest. It’s very P90X-
ish in nature.” This drill encompasses
many of the WTBD’s warrior tasks and
battle drills that have been identifed as
crucial to mission success.
1. Y Squat
2. Single-leg Deadlift
3. Side-to-Side Knee Lifts
4. Front Kick Alternate Toe Touch
5. Tuck Jump
6. Straddle Run
7. Lateral Half-Squat
8. Frog Jump
9. Alternate Quarter- Turn Jump
10. Alternating Jump Lunge
EXERCISE
FRONT KICK ALTERNATE TOE TOUCHRaise the right leg out in front of you until it is parallel to the ground while simultane-ously bending forward at the waist, extending the left arm forward, and reaching with the left hand toward the right foot. Switch sides with each rep and move quickly.
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ARMY BODY
WORKOUT 2
STRENGTH CIRCUITFrank Palkoska, division chief for the Army’s Physical Readiness Division, believes
that strength is an overlooked component of soldier training. This basic circuit,
which calls for you to perform reps of a given exercise continuously for 60 sec-
onds, builds functional total-body strength and trains proper movement patterns.
And while dumbbells can be used for the routine, Palkoska recommends kettle-
bells. “Unlike dumbbells or barbells, kettlebell handles are much thicker, which also
develops grip strength, a key asset for soldiers in the field,” he says. “It is a differ-
ent challenge altogether to become proficient at wielding ungainly equipment.”
1. Sumo Squat
2. Straight-leg Deadlift
3. Alternating Lunge
4. Alternating Stepup
5. Pullup
6. Floor Press
7. Bentover Row
8. Overhead Press
9. Supine Body Twist
10. Pullup + Leg Tuck
EXERCISE
For this circuit, you’ll perform reps continuously at each station for 60 seconds. On resistance exercises, choose a weight that you would normally be able to handle for about 15 reps. Rest only as long as necessary to get to the next exercise. “Keep the reps rhythmic and smooth,” says Vancamp. “It may take a few times through to determine the proper load needed.”
You can fnd the Army’s entire periodized PRT plan,
demonstration videos, and more at the
Physical Readiness Division’s website:
http://www.armyprt.com/
3 4 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
STRADDLE RUNBound forward and to your left at a 45-degree angle, landing on your left foot. Quickly press through your left foot to bound forward and to the right. Repeat that sequence, then do the same in reverse, bounding backward at 45-degree angles, alternating feet.
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3 6 M U S C L E & F i t n E S S D i G i t A L i S S U E 2 0 1 4
Summer’S here, and for most, that means vacation. But the job of building serious muscle doesn’t wait for the man on vacation. You’ve got to lift big and eat big to make it hap-pen. Luckily for you, summer is also synonymous with the great American burger, and the recipes we’ve got here show a daring disregard for the conven-tional. Each of these delicious burgers is packed with enough protein and nutrients guaran-teed to fill up your belly while helping you fill out your frame.
Get JACKeD with six new burGer reCipes from the worlD’s top Chefs
8 oz lean ground turkey (salt and pepper)
2–3 oz triple crème brie¼ cup baby spinach2 slices beefsteak tomato2 brioche buns For Curry Aioli
½ tsp madras curry powder
1 cup mayo1 tsp jarred roasted garlicLemon juice, salt, and
pepper to taste
1. Combine all ingredients for curry aioli sauce. Brush onto brioche buns.
2. Grill turkey patty until cooked through (5–6 minutes on each side).
3. Melt cheese on burger and then build ingredients on brioche bun and serve.
turKey burGerSERVES 4
Calories
821CarBs
42GFaT
59GProTeiN
32G
By DAVID MyERS
exeCutive Chef, CoMMe Ça, LoS aNGeLeS
BY BEN RADDING • PHOTOGRAPHs BY sAM KAPLAN
MU7014_FE_BURGR.indd 36 6/13/14 3:59 PM
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CLE KEEP IT
CLEAN
Serving any of these burgers without a bun reduces the
carb count by an average of 23g and 123
calories.
▲
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3 8 M U S C L E & F i t n E S S D i G i t A L i S S U E 2 0 1 4
FO
OD
S
TY
LI
NG
B
Y K
AR
EN
E
VA
NS
1½ lbs ground bison
1 tsp ground cumin
Ground black peppercorns
Kosher salt
½ cup crumbled smoked
cheddar
4 hamburger buns
Herb Puree
½ cup green onion
½ cup basil, fresh
½ cup cilantro, fresh
2 cloves garlic
¼ cup plus 2 tbsp olive oil
¼ tsp ground black pepper
1 avocado, cut into slices
Kosher salt
Ground black peppercorns
1. Preheat a large oven-safe
skillet under medium heat
in your oven’s broiler.
2. in a bowl, combine ground
bison, cumin, and ground
pepper and combine well
by hand. form 4 equal-size
patties and set aside.
3. add all herb puree ingredi-
ents to food processor and
process until smooth.
Spread evenly on the
insides of the buns.
4. Season with salt and place
as many patties as will fit
comfortably in the skillet.
allow to brown on one side,
approximately 2–3 minutes,
and flip. add crumbled
cheddar and place in oven
under broiler. Cook to
desired doneness.
5. assemble the burger as
pictured and serve hot.
Calories
709
CarBs
28GFaT
46G
ProTeiN
40G
By CHEF ROGER MOOKING • hoSt of CooKiNG ChaNNeL’S MaN fiRe fooD
SERVES 4
MUSCLE MEAT
bison burGer
MU7014_FE_BURGR.indd 38 6/13/14 3:59 PM
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D’ArtAGnAn
dartagnan.com
broKen
Arrow
rAnCh
brokenarrow ranch.com
mArx
fooDs
marxfoods.com fossil
fArms
fossilfarms.com
1 lb lamb shoulder, freshly ground
4 six-inch skewers
4 Greek pita bread flats
4 tbsp hummus
4 tbsp harissa or sambal oelek
FetA sPreAd
1/3 cup goat’s milk yogurt1/3 cup feta cheese, crumbled
¼ cup pickled peppers, chopped
¼ tbsp garlic, chopped
½ tbsp kosher salt1/8 tbsp ground black pepper
1 tbsp lemon juice
seAsoning
½ tsp ground cumin
½ tsp dried oregano
½ tsp kosher salt
VegetAble & PiCkle sAlAd
1 cup lettuce, julienned thin
1 cup cherry tomatoes, halved
30 mint leaves
½ cup dill pickle, sliced thin
1 tsp olive oil
1 tsp lemon juice
1. Preheat your grill. Divide the 1
lb of ground lamb meat into 8
equal parts. Roll each portion
into an oblong meatball.
Skewer then lightly oil, and
season with kosher salt. Grill
for 3 minutes then flip and grill
for 2 more minutes. Remove
from the grill and rest.
2. Combine feta spread
ingredients and mix well.
Cover and refrigerate.
3. Combine the seasoning
ingredients.
4. Grill the Greek pita to heat
through and toss the salad.
5. Spread hummus and harissa
on pita. assemble as pictured,
topping with feta and sea-
soning.
Calories
364
CarBs
25GFaT
23G
ProTeiN
19G
flAtbreAD lAmb burGer SERVES 4
By CHEF MARK FULLER • Ma’oNo, SeattLe
WHERE
TO BUY
We realize some
of these meats like
elk can’t exactly be
found in a typical
grocery store. So
if you’re not game
to shoot your own
dinner, Mark Fuller,
chef and co-owner
of Seattle’s Ma’ono,
gave us some sites
where you can
order the meat
you need.
▲
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4 0 M U S C L E & F i t n E S S D i G i t A L i S S U E 2 0 1 4
1½ lbs fresh salmon fillet
1 tsp sriracha sauce
1 tsp seafood seasoning
2 eggs, well mixed or whisked
½ cup asian-style bread
crumbs
1–2 tbsp grape seed oil
1 lemon
1 cup shredded romaine lettuce
½ cup rémoulade sauce
4 five-inch buns
4 slices ripe tomato
8 slices bacon
french fries as side
1. finely dice salmon. add to
mixing bowl with sriracha,
seasoning, and eggs.
2. Mix all three. add small
amount of bread crumbs, if
needed. Portion into 4 even
flat cakes.
3. Preheat a griddle to 300 ,̊
add oil, dust exterior of
cakes with bread crumbs
and place in oil. Cook
on one side, allowing to
brown for 2-3 minutes, then
flip and repeat on the
second side. Drizzle with
lemon. Blend lettuce and
rémoulade sauce on the
side and toast the buns.
once cakes are golden
brown, assemble as
pictured and serve.
sAlmon bACon burGer SERVES 4
By CHEF ROBERt IRVINE • hoSt of fooD NetwoRK’S ReStauRaNt iMPoSSiBLe
Calories
746
CarBs
35GFaT
44G
ProTeiN
49G
MUSCLE MEAT
MU7014_FE_BURGR.indd 40 6/13/14 4:00 PM
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2 lbs ground veal
¾ lb ground beef
2 eggs
4 tbsp worcestershire sauce
1 tbsp garlic powder
1 tbsp onion powder
Salt, white pepper, tabasco
1 Spanish onion, caramelized
3 plum tomatoes, blanched,
de-seeded, cut into
quarters, and cooked on
a rack at 300° till dry
2 tsp chopped parsley
4 slices provolone cheese
4 slices brioche cut one-inch
thick/large dice toast
sAuCe
1 cup Dijon mustard
2 tbsp whole-grain mustard
¼ cup blended oil
2 tbsp honey
3 tbsp red wine vinegar
Salt to taste
1. Mix meats with 1 egg,
worcestershire, and garlic
and onion powders and
form patties with hands,
then chill in the fridge.
2. Mix ingredients for sauce
in a mixing bowl and chill.
3. Mix bread and vinaigrette
in a warm sauté pan and
add onions, tomatoes, and
parsley.
4. Sear patties on high heat
till medium rare and top
with provolone and a
sunny-side egg.
5. Place the patty on top
of the warm bread, salad,
and serve.
Calories
1,055
CarBs
68GFaT
46G
ProTeiN
89G
pAtty melt mADAme SERVES 4
By CHEF JOHN FRASER • DovetaiL, NYC
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4 2 M U S C L E & F i t n E S S D i G i t A L i S S U E 2 0 1 4
KNOW
YOUR
MEATS
Check out the macro values for all the meats used in
these recipes (plus a few others so
you can consider substitutions). All
info is for four-ounce servings.
1½ lbs ground elk
Black pepper, kosher salt
to taste
¾ cup feta cheese
½ cup Napa cabbage,
sliced thin
1 serrano chili, thinly
sliced
4 hamburger buns
CArAmelized onions
1 tbsp vegetable oil
1 large onion sliced
1 tsp kosher salt
1. Preheat broiler setting
in your oven to medium
heat and insert large
oven-safe pan.
2. form 4 equal-size
patties. Season elk
with pepper and salt,
then place as many
patties as will fit
comfortably in the
pan. allow to brown
on one side, approxi-
mately 2–3 minutes,
and flip. add crumbled
feta. Cook to desired
doneness.
3. for onions, set a
skillet to medium-low.
add oil, then onions,
followed by salt. toss
together and allow to
cook for 45 minutes.
Stir every 5 minutes
to ensure even cooking.
once browned and
softened remove from
heat, transfer to a
bowl and set aside.
4. assemble the burger
as pictured and
serve hot.
Calories
528
CarBs
29GFaT
24G
ProTeiN
42G
elK burGer SERVES 4
By CHEF ROGER MOOKING
Bison
Calories 164ProTeiN 24g
FaT 4g
ChiCken
Calories 160ProTeiN 20g
FaT 9g
elk
Calories 192ProTeiN 24g
FaT 2g
lamB
Calories 320ProTeiN 19gFaT 26g
lean Beef
Calories 153ProTeiN 24g
FaT 4g
ostriCh
Calories 184ProTeiN 24g
FaT 8g
turkey
Calories 170ProTeiN 20g
FaT 9g
Venison
Calories 176ProTeiN 24g
FaT 8g
Veal
Calories 163ProTeiN 22g
FaT 8g
MUSCLE MEAT
▲
MU7014_FE_BURGR.indd 42 6/13/14 4:00 PM
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THE WILL TO WYNN
BY
DEAN STATTMANNPHOTOGRAPHS BY
JIM WRIGHT
Building muscle doesn’t always require lifting heavy objects. As world-
class gymnast Brandon Wynn proves, sometimes the only weight
you need is your own.
MU7014_FE_GYMNA.indd 44 6/13/14 3:44 PM
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TO
orld-Wynn
eight
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Wynn’s week is split into
strength workouts and gymnastics training, the
latter of which consists of
training various “skills,” or
routines, for each of his
six events. To perfect each
skill, he performs them with a slow
tempo in the frst half of the week and then
speeds them up in the second half to build
strength. Wynn says that you can substitute each
skill with a lift that you’d like to improve. “Your
lifts will improve fast with the
constant varying in tempo and rep range,” he says. “This structure also prepares your body for any style of
workout and is a great way to
prepare for any body-weight competition.”
4 6 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
THE WILL TO WYNN
long haul
Wynn can hold a handstand for up to an hour.
Wynn’S Body-
WEIghT WorKouT
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Sunday STRENGTH
exercise sets reps tempo
Pushup 3 5–7 Slow
Dip 3 5–7 Slow
Pullup 3 5–7 Slow
Inverted Row* 3 5–7 Slow
Squat Jump** 3 5–7 Slow
Sled Push 3 5–7 Slow
*Slow, with your back parallel to ground, feet on box, pull chest up to bar.
**Squat low to the ground, taking three seconds to descend, then jump as high as you can.
Monday
exercise sets reps tempo
Skill 1 5 5–7 Slow
Skill 2 5 5–7 Slow
Skill 3 5 5–7 Slow
TuESday STRENGTH
exercise sets reps tempo
Pushup 3 5–7 Slow
Dip 3 5–7 Slow
Pullup 3 5–7 Slow
Inverted Row 3 5–7 Slow
Squat Jump 3 5–7 Slow
Sled Push 3 5–7 Slow
WEdnESday REST
ThurSday
exercise sets reps tempo
Skill 115 5–7 Fast
Skill 2 5 5–7 Fast
Skill 3 5 5–7 Fast
FrIday STRENGTH
exercise sets reps tempo
Pushup 3 10-12 Fast
Dip 3 10-12 Fast
Pullup 3 10-12 Fast
Inverted Row 3 10-12 Fast
Squat Jump 3 10-12 Fast
Sled Push 3 10-12 Fast
SaTurday REST
SLOW: Take three seconds on the way down, one second on the way up.
FAST: Take one second on the way down, one second on the way up.
Substitute gymnastics skills with lifts you want to improve.
WorKouTS
lEan and MEan
Wynn weighs 164 pounds, but at less
than 5% body fat, his muscles appear huge.
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“THE SLIGHTEST CHANGE IN My BoDy WEIGHT CAN HAvE A HUGE IMpACT oN
My pERFoRMANCE.”
rIppEd FuEl
Much like a bodybuilder, Wynn advo-cates a diet of whole foods: lean protein, complex carbs, healthy fats, and vegetables.
THE WILL TO WYNN
MU7014_FE_GYMNA.indd 48 6/13/14 3:44 PM
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2014 WINTER CUp CHALLENGE
1st, Still Rings
2013 WoRLD CHAMpIoNSHIpSBronze, Still Rings
2012 WINTER CUp CHALLENGE
1st, Still Rings
2011 NCAA MEN’S GyMNASTICS
CHAMpIoNSHIpS 1st, Still Rings
(nCAA Champion)
2011 NISSEN- EMERy AWARD
FINALIST
2011 NCAA ALL-AMERICA HoNoRS (4)
2010 vISA U.S. NATIoNAL
CHAMpIoNSHIpS1st, Still Rings
(national Champion);
3rd, All-Around
2010 NCAA MEN’S GyMNASTICS
CHAMpIoNSHIpS1st, Still Rings
(nCAA Champion)
2010 NCAA BIG TEN
CoNFERENCE EvENT
CHAMpIoNSHIpS1st, Still Rings
(Big Ten Champion)
5 0 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
dEFInIng
MoMEnTS
“The definition of fit is not being highly skilled in one aspect. It’s being able to do several things well.”
Gymnastics Career
Highlights
WynnIng
THE WILL TO WYNN
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team bsn athlete
Guy Cisternino / IFBB Pro Bodybuilder
www.BSNonline.net Thes
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BUILD
AND BURN
So you don’t CrossFit. Well, you don’t need to train in a box or follow the official Workout of the Day to reap some of the benefits that Cross-Fit has to offer—namely increased work capacity and lean muscle to show off at the beach. These four simple but brutal WODs will blast fat off your frame and build you up in all the right places.
Written and demonstrated by NATE FORSTER
P H O T O G R A P H S B Y J A M E S F A R R E L L
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SHOP NOW
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GR
OO
MI
NG
BY
RE
BE
CC
A C
AS
CI
AN
O
EVERY TRAINER recommends
pullups. But ask what kind, and
the arguments start. There are
those who believe you should
do only dead-hang pullups, to
work the lats and arms. Then
there are those (especially
Cross-Fitters) who use kipping
pullups—not to isolate muscles,
but to accomplish more work
in less time, turning pullups into
a conditioning tool.
But the debate is pointless:
There’s a place for each tech-
nique—the right tool for the right
job. So keep both tools, and add a
third that’s even more intense: the
butterfly pullup, which moves the
body in an elliptical pattern so you
can rapidly string together reps.
THE BUTTERFLY PULLUP
1. Grab the bar with a wide grip
and “hollow out,” tightening your
quads, abs, and glutes.
2. Pull your body up and back.
3. Powerfully kick your legs at the
ground while pulling up.
4. Finish with your chin over the
bar. As you fall back down, imme-
diately kick your legs forward to
start the next rep.
THE BUTTERFLY PULLUP WORKOUT
HOW TO DO IT
Complete five total rounds; keep rest
periods as short as possible, and record your time for future
reference
EXERCISE REPS
Barbell Clean 5
Burpee 10
Butterfly Pullup > 15
1 2
3 4
FEEL IT
BURN
Don’t laugh at a kipping pullup until
you try one; they work the lats and
bis to great effect.
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THE ORIGINAL PRE-WORKOUT IGNITER. RE-ENGINEERED.Fuel your body with advanced ingredient technology
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CROSSFIT IS KNOWN FOR
advocating compound move-
ments that use three or more
major muscle groups in a single
exercise. Here, we’ll focus on
a move CrossFitters call the
“thruster,” essentially a front
squat that finishes with an over-
head press—a full-body move
that emphasizes the quads,
glutes, core, and shoulders.
One great feature of the
thruster is that you can perform
it with many different pieces of
equipment —for instance, kettle-
bells and dumbbells work just
as well as the barbell prescribed
in the famed Fran benchmark
workout. If you don’t have
access to a gym, cinder blocks
or sandbags can also serve as
resistance for thrusters.
HOW TO DO IT
You need a 95-pound barbell and a pullup bar
THE THRUSTER WORKOUT
Also known as “Fran,” this diabolical
couplet of thrusters and pullups
works like this: Do 21 thrusters with
a barbell loaded to 95 pounds, then
do 21 pullups (you can kip). Repeat for
15 reps of each move, then 9. Record
your time and try to lower that time
every time you approach the WOD.
THREE MINUTES is a benchmark
time you should shoot for.
If you wind up taking more than
10 minutes, however, don’t be
afraid to drop the weight and work
your way back up once you cut your
time to under 10 minutes.
PERFECT
FINISH
The barbell should be locked out
overhead, in line with your ears or slightly behind.
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SOME OF LIFE’S most impor-
tant lessons are learned in grade
school: Share. Clean up after
yourself. Play fair. Gym class
taught these lessons, too—jumping
jacks are good cardio, hamstring
stretches help avoid injury. And, of
course, rope climbs build strength.
Rope climbs have, fortunately,
experienced a revival in recent
years as a staple in many CrossFit
workouts. The dynamic move
can be added as a finisher or
pre-exhaust exercise for back,
biceps, shoulders, and forearms.
The continuous tension provides
a unique training stimulus that can
help you break through an arm-
growth plateau.
THE ROPE CLIMB ARM WORKOUT
HOW TO DO IT
You need a climbing rope and a rack
of dumbbells
EXERCISE SETS REPS
Rope Climb > 5 3
Hammer Curl 4 10–12
Lying Triceps 4 10–12 Extension
Concentration 4 10 Curl (each arm)
French Curl 4 10
Supinating 4 15 Incline Curl
SUPERSET WITH Tate Press* 4 15
*Lie on a fat bench; hold a pair of
dumbbells on your chest with your
elbows fared out to the side. Engage
your triceps and extend your arms,
fnishing in a full lockout.
THE J
HOOK
Clamp your feet like this; one over, one under. You’ll
have more control over your climb.
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682% BETTER.JUST SAYIN’
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6 0 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
VOLUME ALONE won’t
carve out your abs. You
need dynamic moves
that force the muscle
fibers of your abs to
contract intensely.
CrossFit’s answer to this
is toes-to-bar. Calling
this move dynamic,
though, sells it short; it
not only places incred-
ible demands on your
core muscles, it also
builds your grip, arm,
and shoulder strength.
The move is trickier
than it looks, though,
so be sure to follow the
tips below, then try the
workout. Between the
core engagement of the
deadlift and toes-to-bar,
your abs are going to be
completely fried.
GRIP Place your
hands slightly
wider than shoulder
width, wrapping
your thumbs for a
secure grip—when
you kick your feet up, you don’t want to kick your hands.
FLEX
Squeeze both
your butt and abs,
creating a “hollow-
body” position with
your feet slightly in
front of your torso.
With these muscles flexed, your body’s ready to swing.
KIP
Kipping gen-
erates momentum,
taking your body
from the hollow
position to an arc
position. Open your
shoulders, squeeze
your butt, then drive with your hips.
TRAN- SITION
To transition from
backswing to up-
swing, simply drive
your knees toward
your elbows, then
extend your legs,
kicking your feet
toward the bar.
DOWN-SWING
As soon as your
momentum toward
the bar ends, pull
back into an arc
and squeeze your
butt to load your
hips and go right
into the next rep.
1 2 3 4 5
WRAP
IT UP
Grip is essential, so either chalk up your hands before
the set, or wrap the bar with tape.
TOES-TO-BAR
TIPS
THE TOES-TO-BAR WORKOUT
NATE FORSTER is a CrossFit gym owner and the co-owner of RhinoCo Group, rhinocofitness.com
HOW TO DO IT
Do five rounds
for time
EXERCISE REPS
Deadlift
(185 lbs) 15
Toes-to-Bar > 15
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mw
Strip off ex
yo
with met
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the
metabolic workout
The excess faT on your body is a lot like a nut
attached to a rusted-out bolt. You want to twist it off. You
need to twist it off. Chances are, you’ve tried everything you
can think of to unscrew it, but nothing ever seems to work.
It’s stuck—and so are you. When this happens, any machine or
auto repair shop worth its salt has just the last-resort solu-
tion on hand to get things moving: a blowtorch. When you
blowtorch a rusted nut-and-bolt arrangement, the intense heat
breaks the bond created by the rust, and it expands the nut so it
can easily be removed from the bolt. That’s how it works with
fat loss, too. When all else fails—when your diet and cardio
“solutions” aren’t solving a thing—it’s time to break out your
own blowtorch and get the lard off once and for all. Summer
is here, which means it’s time, yet again, to either show off the
work you’ve been doing all winter or hide the fact that you’ve
been slacking. We’re about to show you how to round into
the homestretch with a healthy dose of intensity by adding
metabolic circuit training to your regimen.
Strip off exceSS body fat and take
your conditioning to the next level
with metabolic circuit training.
B Y r o b F i t Z G e r a l D
p h o t o g r a p h s B Y Dy l a n c o u lt e r
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6 4 M U s C L E & F i t n E s s D i g i t a L i s s U E 2 0 1 4
metabolic
workout
utilizing dumbbells, the weight of which can remain
constant. In other words, you won’t need a ton of time,
space, or gear—just the desire to shred those last bits
of winter body fat and a plan to complete the job.
“If I showed you someone who trained with these
circuits for an extended period of time,” says Whitton,
an experienced amateur fghter who favors MMA-
style training for his clients, “you’d see how they look
and perform and you’d want those types of results for
yourself. If you want to be lean for summer, and you
want the kinesthetic awareness to control your own
body, this is how it’s done.”
hoW IT WorKs
Perform exercises consecutively with no breaks in
between; then rest for 60 to 90 seconds between
rounds—cranking out as many rounds as you can.
This doesn’t mean you should be hitting these circuits
every day, however. For most people, two or three hard
metabolic circuits per week will sufce, because you
can’t recover from this level of intensity in just 24 hours.
Additionally, the hampered recovery levels caused by
overtraining with metabolic circuits will negatively afect
your strength and mass-building workouts, because you
won’t be recovered enough to make signifcant progress
if you’re consistently running yourself into the ground
with anaerobic torture. Your body can’t hold up to it, and
tuck Jumpstand with your feet shoulder-
width apart, with your knees bent and your hands and
elbows in an athletic position. Jump as high as you can, tuck your knees into your
chest, then land as softly as possible. gather yourself
and repeat for reps.
ePoc ePIc
You may have heard about excess post-exercise
oxygen consumption (EPOC) in the past. EPOC is the
gas tank that powers your fat-stripping blowtorch,
because when the type of training we’re advocating
here induces an “oxygen debt” (a heightened need by
the body for oxygen to fuel recovery), it can increase
your metabolic rate for up to 16 hours after you train.
This means that when you’re done working out—
while you’re at school, at work, or sleeping—your
body is still looking to consume fuel sources for the
oxygen it needs to restore itself to a resting state of
equilibrium. The good news for you is that it does
this primarily through raiding fat stores.
“The EPOC efect does what steady-state cardio
can’t do,” says Ryan Whitton, a strength coach in
Austin, TX. “You still need some steady-state in your
program to enhance recovery and strengthen your
heart, but when it comes to stripping fat of your body,
nothing works like circuit training to manipulate the
speed at which your metabolism burns.”
Research has shown that the EPOC efect increases
along with the intensity level of the type of exercise
you’re performing. So, while you may burn more
calories during a low-impact 45-minute treadmill
session, you’ll afect your metabolic rate in a far more
profound way if you throw in two or three short-yet-
intense 10-minute metabolic circuits per week.
shredded
for suMMer
Whether you’re willing to admit it or not, metabolic-
style training is fun despite its high degree of dif-
fculty. The workouts move quickly, the exercises are
constantly changing, and it forces you to use your
entire body as a unit—the way it’s intended to move—
instead of performing the same repetitive moves for
set periods of time, à la steady-state cardio.
You can also train this way anywhere. Whether
you’re traveling, pressed for time, or you’d rather wait
until you’re home from the gym to receive your meta-
bolic ass kicking, most of the exercises in this set of
workouts involve just your body weight—with the rest
holding a pair o
explosivlevel, then pr
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your returns will begin to diminish in short order.
“The best way to get this done is to leave at least 48
to 72 hours between workouts,” says Whitton. “Too
many guys think that if they’re not in a constant state
of exhaustion, that they’re not going to burn enough
fat, but this isn’t the case. These workouts are about
quality as much as quantity. I’d rather see my clients
work themselves to exhaustion twice per week and
take the rest of the days of than train like this every
day, because all the positive changes to your body
happen during recovery periods.”
Now, this won’t be an easy six weeks. You’ll es-
sentially be working yourself to the bone twice per
week—getting more rounds in each time out—in
order to accelerate your results, so this isn’t a “less
is more” training scenario. That’s a good thing
according to Whitton. “Along with basking in the
glow of the EPOC efect,” he says, “when you even-
tually get of the foor and leave the gym, you know
you put in a hard day’s work, and that’s worth all
the efort.”
ExErcisE rEps
Medicine Ball Overhead Squat 10
Tuck Jump 10
Scissor Lunge 10
Skip and Scoop 20 yards there and back
Burpee with Tuck Jump 10
Pushup 10
Mountain Climber 10
Figure-4 Situp 10 each side
DB Burpee Clean and Press 10
DB Thruster 10
DB Snatch 10 each hand
DB Woodchopper 10 each side
workoutsTwo or three times per week, choose
one of the following workouts and perform as many rounds as you can.
1
2
3
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meDicine ball overheaD squathold a medicine ball with
both hands extended
directly over your head.
Push your hips backward and descend into a below-parallel squat, keeping your core tight and the medicine ball high. Explosively return to the
start position and repeat.
skip anD scoop
From a standing position,
move forward by driv- ing your right knee into your chest to begin the
skip. Land on the ball of your left foot, then immediately descend into a lunge with your
right foot forward. From
this position, explode
into another skip, this
time leading with your
left knee. repeat for 20
yards down and back.
“when you eventually
get off the floor and
leave the gym, you know
you put in a hard day’S
work, and that’S worth
all the effort.”
metabolic workout
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ACCREDITED PROGRAMS
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or visit ISSAmuscle.com mention maf1407
MEET CAINHe’s a perfect example of why we do what we do.
Cain Cardiel, ISSA CFT
The ISSA Your Trusted Source For Fitness Education Since 1988 ISSA’s nationally accredited
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“I have always had a passion in fitness and health since I was a child. I still remember seeing my dad pumping iron in our living room and looking up to him as my role model. He always made the time to coach my brother and me in baseball and taught us how to be team players early in life. High school football, powerlifting, and track also played a big part in my discipline and focus as I grew up. My desire for sports and fitness continued after high school as I participated in college football and bodybuilding. Bodybuilding was an exciting experience that led me to my first show and winning in the novice middle weight class.
Living a healthy lifestyle gives me energy, confidence, and a passion to help others reach their own fitness and health goals. The ISSA home study program gave me the knowledge to help my clients feel better, look better, and improve the quality of their lives. Not only am I helping my clients transform their bodies, but I also boost their confidence and energy levels. I wake up every day feeling great about myself as a member of the ISSA organization, changing lives and making a positive difference! Without my faith and family support I could not be where I am today, and I am very grateful in doing what I have a passion in everyday.”
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6 8 M U s C L E & F i t n E s s D i g i t a L i s s U E 2 0 1 4
FiGure-4
situpLie on the foor
with your knees
bent. Cross one leg over the other
so the outside of your elevated leg,
just above your ankle, is resting on your other leg just
above the knee. place the hand op-
posite your elevated
leg behind your
head, then bend at
the waist and try to
touch your elbow to
your elevated knee.
repeat for reps on
both sides.
Dumbbell snatchstand with your feet shoulder-width apart and your knees slightly bent, holding a dumbbell in front of your thighs in each hand. Extend your ankles, knees, and hips to ex-
plosively raise both dumbbells overhead. You should feel
like you’re trying to throw them through the ceiling.
metabolic
workout
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metabolic
workout
“if you want to be lean for Summer,
and you want the kineSthetic
awareneSS to control your own
body, thiS iS how it’S done.”
scissor JumpFrom a standing position, jump into a forward
lunge, with your left leg forward, your right leg back, and your arms bent in a sprinter’s
position. From the bottom of the movement,
jump up, and in one motion, land with your
right leg forward and your left leg back.
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THE
ment of the weight (as opposed to the
symmetrical balance of a dumbbell)
provides a unique stimulus that most
trainees aren’t used to, meaning it’s
the perfect plateau-buster.
The program I’ve provided here will
have you training four days a week
for six weeks, with one workout for
Mondays and Thursdays and another
for Tuesdays and Fridays. Swings
are one of two movements that you’ll
do every day of the program. They
are metabolically demanding, recruit
several major muscle groups, and
THERE IS NO SECRET FORMULA.
You don’t need to spend your life
in the gym or buy any specialized
equipment to get bigger, stron-
ger, and slash your body fat at the
same time. The complete package
of functional and aesthetic muscle
actually resides on the opposite end
of the spectrum. The best solutions
are often the simplest, so no matter
how technologically advanced gyms
become, I’ll go to my grave knowing
one thing: Progress peaked with
the kettlebell.
With a history that dates back to
18th-century Russia, kettlebells lead
the pack of old-school training imple-
ments that have reemerged in recent
years. The Navy SEALs, San Diego
Chargers, San Francisco 49ers,
and the Texas Rangers are just a
few organizations I consult with as
the presi dent of the International
Kettlebell and Fitness Federation,
and all have embraced the methods
described here. I train with kettle-
bells exclusively—no other tool has
allowed me to stay muscular and
strong at 6% body fat. Best of all, I
never need a gym.
The kettlebell doesn’t look like
much—it’s just a cast-iron ball with a
handle—but the asymmetrical displace-
7 2 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
DON’T JUST GET BIG. BUILD SIZE, STRENGTH,
AND ATHLETIC POWER WITH RUSSIA’S
GREATEST EXPORT : THE KETTLEBELL.
B Y S T E V E C O T T E R // P H O T O G R A P H S B Y M A R I U S B U G G E
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WORKOUT
THEMOVES
Turkish get-ups
(shown) are explained on page
75. Proper form is
dependent on mobility, so stretch and foam-roll each training
day.
Power exercises like cleans and
snatches are included in both
sessions and will help you build total-
body strength and coordination.
Slower moves like the overhead
squat, one-leg deadlift, Turkish
get-up, windmill, and farmer’s hold
increase your time under tension,
so even though these sessions take
only 30–40 minutes, there’s enough
stimulus here to induce muscle
growth. There is no direct ab isola-
tion, but there’s enough indirect
core work—as well as a challenging
cardio component—to help carve out
your midsection.
reinforce key athletic movements:
hip flexion and extension.
If your gym doesn’t have a wide
selection of kettlebells, I recommend
logging on to ikff.net and purchas-
ing the two sets you’ll need for this
workout: a pair of 35-pounders and a
pair of 44-pounders. (You’ll also need
a 53-plus-pound set for the farmer’s
hold, but dumbbells work as well.)
,
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7 4 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
MONDAY & THURSDAY
WINDMILL
WINDMILL
Clean and press a kettle-bell overhead and keep your elbow locked out at all times. Stick your hips out in the direction of the locked-out arm and bend to the opposite side, keeping your core tight. Reach down and touch the foor with your free arm.
SWING*
one arm.
ONE-ARM
CLEAN &
PUSH
PRESS*
Perform a one-arm
your collar-
your body
be smooth, meaning the weight
onto your
your knees,
to press the weight overhead.
THE KETTLEBELL WORKOUT
BOTTOMS-UP CLEAN
2x5 each hand with 44-pound KB; rest 30 seconds between sets
WORKOUT APerformed every
Monday and Thursday
TWO-HAND SWING1x15 with 35-pound
KB; rest 30 seconds before moving on to the next move
FRONT SQUAT3x10 with two
35s ; rest one minute be-tween sets
ONE-HAND SWING1x10 each hand with
35s; rest 30 seconds be-tween each side
HAND-TO-HAND SWING
1x50 with 44s
ONE-ARM CLEAN & PUSH PRESS
1x10 each hand with 35s; rest one minute; then do 1x10 with each hand using 44s; rest one minute before moving on to next move
WINDMILL2x5 each hand with
35s; rest 30 seconds between sets
1
2
3
4
5
6
7
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TWO-HAND SWING
BOTTOMS-UP CLEAN
BOTTOMS-
UP CLEAN
Perform a
one-arm
clean, swing-
ing the weight
back between
your legs and
propelling it
upward, keep-
ing it close
to your body.
Finish with
the bottom
of the kettle-
bell facing
straight up.
TWO-HAND
SWING
In a wide
stance, hold
on to a kettle-
bell with both
hands. Bend
your hips
and swing
the kettlebell
backward like
you’re hiking
a football,
then explo-
sively extend
your hips to
swing the
weight up to
eye level. Use
momentum to
keep continu-
ous move-
ment through
all reps.
FRONT
SQUAT*
Clean two
kettlebells to
the rack posi-
tion. Squat
low, keeping
your back fat.
Press your
heels into
the foor and
engage your
glutes and
hamstrings
to return to
standing.
*NOT SHOWN
MONDAY & THURSDAY
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HAND-
TO-HAND
SWING*
Perform a
one-arm
swing, and al-
ternate hands
with each rep.
SNATCH
Swing one
kettlebell back
between your
legs, then
reverse direc-
tion to propel
the weight
toward the
ceiling. When
the kettle-
bell reaches
eye level,
momentarily
loosen your
grip to slide
your hand
underneath
the kettlebell
as it continues
to swing over-
head. Finish
by punching
up toward the
ceiling and
locking out
your elbow.
DOUBLE
CLEAN*
Use hip drive
and pull from
your traps to
propel two
kettlebells
upward. Flip
your wrists
under the
weights as
they reach
your chest.
End in the
rack posi-
tion, with the
weights rest-
ing on your
forearms and
your hands
at your
collarbones.
7 6 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
THE KETTLEBELL WORKOUT
*NOT SHOWN
WORKOUT BPerformed every Tuesday and Friday
HAND-TO-HAND
SWING1x30 with 35s
OVER-HEAD
SQUAT3x10 with 35s; rest one minute
between sets
DOUBLE CLEAN
2x10 with 35s, then 2x10 with 44s; rest one
minute between
sets
ONE-LEG DEADLIFT
2x5 each leg with 35s, then 2x5 with 44s; rest one minute
between sets
TURKISH GETUP
2x5 each side with 35s; rest
one minute
between sets
SNATCH1x10 each
hand with 35s, then 3x10 with 44s, 1x25 with 35s; rest one min-
ute between sets
ALTERNAT-ING PRESS
2x10 each side with 35s, then 2x5 with 44s; rest one minute
between sets
FARMER’S HOLD
2x60 seconds with 53s; rest
one minute
between sets
ONE-LEG DEADLIFT
TUESDAY & FRIDAY
1
5
2
6
3
7
4
8
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1
2
3
4
OVERHEAD
SQUAT*
Clean and
press two
kettlebells
overhead.
Keeping your
elbows locked
out and your
core muscles
tight, squat low
to the ground.
ONE-LEG
DEADLIFT
Hold a kettle-
bell in your
left hand and
bend your left
knee. Reach
for the ground
with the weight
and lift your
left leg out
straight behind
you. When
the weight
touches the
foor, reverse
direction.
ALTERNATING
PRESS*
Clean two ket-
tlebells to the
rack position.
Press the right
kettlebell
overhead,
rotating your
hand so your
palm faces
forward at the
fnish. Alter-
nate arms until
you hit 20
total reps.
FARMER’S
HOLD*
Stand up
straight hold-
ing 53-pound
kettlebells
or 55-pound
dumbbells for
one minute.
*NOT SHOWN
TUESDAY & FRIDAYTHE TURKISH GETUP
out at all times with your eyes on the weight, in this sequence:
Shift your weight to your left elbow. Extend
your elbow so that you are propped up on your free hand.
Press your right foot into the foor to extend
Lie on the foor with your right knee bent, your right arm raised holding a kettlebell. Stand up, keeping the weight locked
your hips of the ground.
Swing your left foot back behind you so that your left knee is on the foor.
Take your free hand of the foor.
Stand up, then reverse the process step by step.
BONUS
P
LAY VID
E
O
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From the Editors of Men’s Fitness comes
101 Best Workouts of All Time, the
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LumberJacked
UNIQUE NEWGEAR PICKS
WE FIX A READER’S WORKOUT
THE BEST TRX ABS WORKOUT
OUR SUPP SAMPLE PROGRAM
A DIFFERENT WAY TO CURL
p82 p88p84 p90p86
WORKOUTS, SPORTS, GEAR, AND SUPPS
Arden Cogar Jr. never does cardio. He doesn’t have to. At 5’11”, 275 pounds,
the Stihl Timbersports lumberjack athlete says he’s in the best physical
shape of his life at age 44. by Stefen Lovelace
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8 0 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
“ANYONE WHO WATCHES ME cut an underhand log in 25 seconds knows I don’t need cardio,” says Cogar, one of the sport’s premier athletes. “My coach in 2007 said ‘Why waste your time on a treadmill or running, when you can save that energy to condition yourself for events?’ ”
Cogar competes in the Stihl Timbersports Series, which features the top lumber- jack athletes in the world in six events that test their skills in chopping wood with axes, and cutting through 16-inch logs with heavy chainsaws.
Cogar trained like a bodybuilder until he hit his mid-30s and began entering lumber-jack competitions. Now, he begins all of his workouts with an explosive movement such as a snatch or clean and jerk. He follows this up with an overhead strength exercise, then he squats, and finishes with a pulling motion from the floor.
“I am very deliberate and obsessive-compulsive about my training,” says Cogar, who sticks to these main progressions every time he trains.
While prepping for an event, Cogar will “event train” two to three times a week, but strength train five times a week in the offseason, with only one event train-ing session a week. He also does a lot of yoga, tai chi, and foam rolling to stay limber and promote recovery. He needs it from his heavy training sessions; he squats upward of 500 pounds, deadlifts 800-plus, and overhead presses an astonishing 400 pounds, all the while working up to 250 pounds for his Olympic lifts.
ARDEN’S WORKOUT
EXERCISE SETS REPS
Power Clean (Warmup) 5 3
WORK SETS 3 3
Kettlebell Seesaw Press* (Warmup) 3 10 (each)
WORK SETS 3 10 (each)
Front Squat (Warmup) 3 5
WORK SETS 5 5
Deadlift (Warmup) 3 4
WORK SETS 3 5-10
*Clean two kettlebells to your shoul-ders, then press the right bell up. Lower it, then press the left bell up.
EDGE NEWS
ABOUT
ARDEN
AGE: 44HEIGHT: 5'11"
WEIGHT: 275 LBSRESIDENCE:
CHARLESTON, WVFACEBOOK:
ARDEN.J.COGER
CO
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IH
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IM
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READ MOR
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BONUS
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Breaking the MoldThese unique picks will shake up your fitness lifestyle—for the better.
Sheex
Performance bedding? It’s true:
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cold-preSSed Juicer
Cold-pressed juice retains nutrients
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Vibram KSo eVo
Critics be damned. We love
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laces for a snug ft. $90 at
vibramfvefngers.com
FitdecK
FitDeck randomizes all manner of workouts (body weight, kettlebell, etc.) to
ensure you’ll never repeat a workout in a month or more; just shufe up the deck,
pick a card, and get going. Get the cards or the app. From $10 at ftdeck.com
edge GEAR
cep run 2.0 SocKS
These compression socks from
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$60 at cepcompression.com
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8 4 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
THE BRAINCHILD of former Navy SEAL Randy Hetrick, the TRX suspension trainer is a simple yet ingenious device that allows you to effectively train your whole body using only its own weight for resis-tance. Thanks to its light weight and portability, the TRX system can be deployed anywhere there’s a secure hook or bar of sufficient height. At home you can attach it to a chinning bar. If you’re outdoors you can loop it around a sturdy tree limb.
Because of the instability inherent in supporting oneself with straps, the TRX is particularly ideal for ab training. Whether you’re holding onto the strap handles or bracing your
heels within them, you can effec-tively hit your entire midsection, including the deeper core muscles, using this handy device.
The plank is a classic core builder and a favorite among the yoga set. But with a TRX you can ratchet up the intensity of this move, turning it from one that’s static to some-thing more dynamic. To the right is a plank-centric workout we’ve designed that takes full advantage of TRX training, creating a circuit that will have not just your midsec-tion quivering, but also your triceps, pecs, and delts, all of which come into play as you support your upper body above the floor.
Abs adapt quickly—and traditional moves will take you only so far. This suspension workout will break you out of your funk. by Shawn Perine
TRXPike Plank
EXERCISE REPS
TRX Pike Plank* 30 sec.
TRX Plank 30 sec.
TRX Spread Eagle Plank 30 sec.
Double Crunch** 20
*Exercise pictured
**This is a crunch and a reverse crunch performed as one exercise.
THE WORKOUT
QUICK TIP
Brace your abs and bend your hips, bringing your torso
to vertical and pushing your butt toward the ceiling.
Perform each plank variation for 30 seconds each without resting in
between and go right into the double crunches to finish it off. Rest two
minutes between each circuit, and perform three total circuits.
E D G A R A R T I G A / W O N D E R F U L M A C H I N E
EDGE ABS AND CORE
READ MOR
E
BONUS
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S I L V I A C O R T E S8 6 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
Flip your wrists when you curl for an alternative approach to biceps training. with James Grage
ASK AND WINSubmit your question at muscleandftness.com/
60seconds for the chance to win assorted
BPI products.
Reverse Psychology
I’ve been there, Jeff. Most
serious lifters have at some
point. I smashed my biceps
with dropsets, forced reps,pyra-
mids, etc., but nothing worked to
break the plateau. It wasn’t until I
learned to train smarter (lighten the
load), use better form, and a better
mind-muscle connection that I
started to break past that plateau.
EDGE 60 SECONDS TO FIT
EXERCISE SETS REPSStanding Barbell Curl (wide grip) 2 21*
Dumbbell Preacher Curl 3 8-10
Incline Dumbbell Curl 3 8-10
Reverse-grip Barbell Curl 3 8-10
*Do 7 bottom-half reps, 7 top-half reps, and 7 full-range-of-motion reps.
“I’ve trained my biceps for years and can’t grow. Any ideas on how to help me put on size?”-JEFF W., COLORADO
BONUS
PLAY VID
E
O
One great exercise I added to my
repertoire was reverse curls,
which work the brachialis muscle,
and put the biceps at a mechan-
ically disadvantaged position,
forcing them to work harder. To see
it in action, click on the video button
above, then try the workout below.
A
WORKOUT
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D U S T I N S N I P E S
GENE’S OLD WORKOUT
EXERCISE SETS REPS
1 Prisoner Squat 4 8–12
2 Glute Bridge 4 8–12
3A Pushup 3 20
3B Pullup 3 To failure
3C Plank 3 Hold 60 sec.
4A Bench Dip 4 15
4B Pushup w/Feet on Bench 4 10
Do exercises marked with letters in sequence.
M&F RATING: B+
GENE’S NEW WORKOUT
EXERCISE SETS REPS
1A Single-leg Glute Bridge 4 8–12
1B Prisoner Bulgarian Split Squat 4 8–12
2A Close-grip Pushup 4 6
2B Chinup w/4-second negative 3 3
3A Hindu Pushup* 4 10
3B Two-bench Dip** 4 Failure
4 Plank 3 Hold 60 sec.
*Push hands into the foor so your hips move back and your butt rises. Perform pushup in an arcing motion, moving your body down and forward, then up again.
**Place your hands on separate benches and perform dips.
Constant FlexGene G., from New York, NY, sent us his workout to tweak.
Here’s what we did to it. by Michael Schletter, C.P.T.
Switch hand positions on pullups and pushups to recruit diferent muscle fbers each time.
8 8 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
THE FIXOUR ADVICE
Do the squat and glute bridge one leg at a time;
this engages more muscle fibers and will target any
weaknesses on each side.
EDGE RATE MY WORKOUT
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9 0 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
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1.M.R VORTEXBPI
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FIT TRAINERMHP
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PLATINUM PREOPTIMUM NUTRITION
Each serving provides 4g of citrulline to boost
NO, more than 3g of beta-alanine, and a phytoblend of beet juice powder, grape
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Includes beta-alanine, agmatine sulfate, and creatine. The energy-
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Contains a 4,000mg blend designed to drive muscle growth, muscle
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PUMP IGNITERTOP SECRET
Has more than 3.5g of beta-alanine, beet root
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including cafeine (300mg), Mucuna
pruriens, choline, and agmatine sulfate.
REDLINE WHITE HEAT
VPX
The proprietary blend contains
cafeine anhydrous, 4-amino-2-
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SURGE PRE-TRAINING
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Each dose includes multiple forms of
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cafeine, and glucuronolactone.
STEP 1:
Join Jacked-in-a-Box before August 24, 2014.
STEP 2:
Write reviews for products sampled in Jacked-in-a-Box at
The Muscle & Fitness Store by Sept. 7, 2014.
One person who writes a review will be randomly selected to win an iPod nano and a $100 iTunes Gift Card
(a $249 value). Join Jacked-in-a-Box at jacked-in-a-box.com.
For official rules, please visit muscleandfitness.com/augustjiab.
EDGE JACKED-IN-A-BOX
JACKED-IN-A-BOX PRESENTSWIN An iPod nano and a $100 iTunes Gift Card. It takes only 2 steps:
YOU
COULD
WIN!
MU7014_SP_SAMPL.indd 90 6/13/14 7:03 PM
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CO
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KEDITORIAL
You vs. You
MARK BARROSOis an editorial assistant for M&F.
Twitter: @Mark_Barroso
YES, I AM A FITNESS enthusiast, but that doesn’t mean I give all areas of fitness equal time. I’ve been lifting for about seven years and never did much distance run-ning during that time. After registering for the 2014 Citi Field Spartan Race in New York—my first-ever obstacle course race (OCR)—I was concerned about the three-mile run. Having played high school and college football, I was comfortable with the “stop-and-go” nature of the obstacles—and I knew I could jog three miles on a treadmill—but figured the combination of obstacles and distance running would gas me. And once you’re gassed and start failing at obstacles, Spar-tan races get even worse: If you don’t complete an obstacle you must do 30 burpees. These punish-ment burpees can start to add up and make the race even harder than if you had completed the obstacles.
So even though I wasn’t quite sure of what I had gotten myself into, at the
sound of the horn that starts the race, I felt a sense of freedom; none of my friends or family were waiting for me at the finish line. If I wanted to quit halfway through, I could have and no one would have ever known. Just like in the song from Rocky IV, “it’s you against you.” This made me want to finish even more.
I did finish, and in the end, I failed at three ob-stacles: the spear throw, wall traverse, and rope climb.
The wall traverse calls for you to climb across a wall on small pegs without touching the top of the wall and I couldn’t cross more than the frst two pegs.
For the rope climb, after ascending a 20-foot high rope without a harness, you hit a cowbell to ring it. I climbed up near to the top of the rope and re-peatedly tried swatting at the bell but it was just out of reach. My muscles just gave out and I slid back down the rope in fear of falling. While I was grind-ing through my punish-
ment burpees, I reflected on how painfully close I came to the bell.
The wall jumps and water jug carries, meanwhile, were right in my wheel-house and I completed them without issue. I finished the race in 52 minutes and 59 seconds, which was 847 out of 6,924 in the open heat, placing me in the top 12%. Knowing the extent of my capabilities makes me eager to re-test.
My advice to someone who is considering running their first OCR would be to give it your all at every point because you will regret a lackluster effort at the end. In addition, try to avoid burpees at all costs, even if means spending a bit longer focusing on an obstacle. The satisfaction of completing an obstacle
is just plain awesome. When I finally crossed the finish line, I felt an incred-ible sense of accomplish-ment, even though I failed a couple of obstacles.
I went into this race wanting to ace it so badly. When I didn’t, I realized that like all failures, it was a learning experience. The real accomplishment was trying something I wasn’t entirely comfortable with and learning my limits. Now I know exactly what I need to focus on for my second attempt. And next time, I will ace it.
Plus, I now know that if you never fail at anything, all it really means is you aren’t challenging yourself enough.
Why it’s OK—and even necessary—to fail.by Mark Barroso
FIGHT TO
THE FINISH
Three rounds of punishment burpees didn’t
deter Mark from fnishing
the race.
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OUR EXECUTIVE EDITOR
When I lived in Austria, I would ski, swim, and practice ice curling with my father, just to move in a way that was diferent from what I was
doing in the gym. Now I bicycle almost daily. In fact, when traveling, the frst thing I do is rent a bike and head out to explore. I’m still in the
gym six days a week, but getting outdoors, breathing fresh air, and feeling the sun beat down is a feeling you can’t get in the gym.
Get Out!“
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MU7014_BB_ARNOL.indd 4 6/16/14 4:04 PM
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