Details on my upcoming book:
"Paleo Fitness for Dummies"
I would now like to make a public statement. Two, in fact. One more important than the other by a significant margin, but both still VERY important, VERY interesting.
I will start with the one of lesser importance—but lesser, mind you, only to the announcement which is to follow very closely behind it. This is not to imply that the impending announcement is by any accounts trivial or wholly uninteresting. No, in my view it still stands by itself a colossus—a St. Bernard, if you will—and only when it is seated adjacent to the subsequent announcement—say, a Bull Mastiff—does it bare the resemblance of a runty and puny and feeble sort of thing.
I have recently signed a book deal with Wiley and Sons, to furnish a “For Dummies” book. Take “For Dummies” for what it is and nothing more: a two-cent marketing ploy. This book is for folks who have been to school, I assure you.
The title, at present, will read “Paleo Fitness for Dummies”. As we approximate the release date, this is certainly subject to change, and I’m doubtless it will. But maybe it won’t. What will remain the same, however, is the substance of the thing—the essence of “Paleo Fitness.”
What has delighted me the most is the whole opportunity of it all. “Paleo Fitness” is a concept right now that can only be described as opaque. My intent is to defog it, to define it to the finest detail. While my interpretation of it is solely my own, it is a vivid one, and ultimately, one that will surely profit the masses.
If you’re willing to hear it, I’d like to tell you a little more. Please get comfortable.
Paleo fitness to me is fitness minimalism, nothing excessive, barren. It is a reversion to the fundamentals, dedicated in whole to beautiful human movement, vibrant health, and, of course, looking good. Its general air is back to basics, but at the very same time, there are frequent gusts of ingenuity—if I may be so immodest. The thesis (and I quote myself): “Any exercise program will improve in direct proportion to the number of things that can be left of out it that needn’t be there.” Said another way: “The secret to a good exercise program is to strip it down to the fewest possible parts—the fundamentals, if you will—and to leave it at that.”
This is what the book is about, keeping things uncluttered and thin. But this is not a thin book, not at all. Explaining minimalism apparently demands what is very near the maximum number of words any one book, save the Bible, can possibly hold between its two covers. The estimate, right now, is a 350-400 page behemoth. This is a tiring endeavor. But an enjoyable one.
And luckily, I have help, from the lovely Dr. Kellyann Petrucci
, the most wonderful co-author any one man could ever ask for. Dr. Kellyann, in case you didn't know, recently wrote Living Paleo for Dummies
and Boosting Immunity for Dummies
. Both of these works are tremendous, honestly two of the best Dummies books I've ever read.
A few more details…
The tentative release date is fall. But before then I will have acquired a bundle of advanced copies for giveaways. Naturally, I will give as many away to all of you on here as I possibly can. Naturally, I’d still mean a great deal to me if you ventured down to your local bookstore and bought a copy.
This book will feature programming drawn out to the farthest possible extent. That is, there will be programing for both beginning practitioners and advanced, there will be programming for those who wish to put on size, and programming for those who wish to take some off. There will be programming for the elderly, programming for the pregnant, and programming for the athlete. There is not a single population forgotten by this book. This is a strength training book. This is a metabolic training book. This is a fitness book. And this is a health book.
Inside you will find a breakdown of all the fundamental human movements, progressions towards what some would call “advanced movements”, as well as correctives and remedial drills to restore your movement to the highest achievable quality.
Yes, there will be swings, squats, presses, pull ups, one arm push-ups, hanging leg raises, snatches, pistol squats, sprints, crawling, Turkish get up, lunges, rack holds, farmer carries, chin ups, inversions, rolling, one arm one leg push-ups, L-sits, planks, and everything of the like. It’s all in there. Everything worthwhile, anyways.
I am excited to write this book for you. And I hope someday “Paleo Fitness for Dummies” sits readily on your shelf—somewhere between the works of Euclid and Socrates.
It's True, I'm Officially a "Daddy Blogger"
There it is folks. The seed has taken, and I have since become a contended slave to the processes of its ultimate manifestation. I kid, of course. The whole pregnancy thing has proven to be ever so fascinating, the machinery of it all, wholly unpredictable, variable to extremes, and at times viciously temperamental. I’m sitting here eating Paleo chili, by the way.
Her High Exaltedness Christine Suzan comes down with a new ailment seemingly on the hour—the end effect invariably the same: a whirl of violence at either one of two ends of the human anatomy. On two venerable occasions, however, both ends exploded the very same time*! I will describe this you no further. But the tales, I tell you, are all very true.
*It would be to my direct physical benefit if none of you shared this post on a public domain larger than the one we have here, or any place where Christine may be likely sniff it out. I say sniff it out, because since having been confirmed pregnant she’s come about a rather peculiar and frighteningly magnified sense of smell. I wager that she could smell out a mole before a trained terrier even caught the faintest wind of it, while congested, and at twice the distant.
What a spectacle it has been thus far! Nevertheless, I am thrilled. Electrified! Me, a daddy! Can you believe it?
Today is a very good day. The sun beams are booming in through the curtains, I’m having a baby, and Lola pooped twice already.
Kettlebell Workout of the Week: Episode 82 -
4 Ab Exercises That Don't Suck
The secret to abs is that there is no secret to be found anywhere at all. Great abs, which I liken to the big, blocky variety (for the fellas, naturally—let us go with delicately trimmed for the ladies) are the results of (1) a low enough body fat percentage and (2) an amply muscled midsection. In other words, great abs are chiefly a function of the following inputs (1) caloric restraint, (2) metabolic efforts, (3) heavy ab work.
And here again rolls in the same old chestnut. But I welcome it warmly, as I do all truths, no matter how cold.
Because here’s the thing, really. If you want to rise above average then you must be willing to do the things the common stock are not, able enough to do them, and unapologetically industrious in your doing of them. Anything else invariably results in a reversion to the mean. And only the losers have a central tendency.
The Hanging Leg Wiper
Hanging Leg Raise
The Narcissist's Pre-Workout:
Kettlebell Workout of the Week Episode 70
Entering the gym, I chugged behind some brute like a loose caboose. After a few clicks I detached and glided over to the kettlebell rack to work what sits a few scoops below.
There I performed the fundamental pre-workout ritual of any narcissistic human being: to look hard into the mirror until utterly exhausted of the subject matter—this activity, you should know, averages 7 minutes. Afterwards, and only afterwards, do I find myself in a state favorable for bodily exercise.
The combination of fasting and intense exercise has an unrivaled ability to activate genes and growth factors that stimulate and regenerate muscle and brain cells.
This seems like something that warrants our immediate attention and action.
And no, I’m not talking about the Korean Word of the Week.
If you can believe it, I’m talking about something even more stimulating!
The Kettlebell Workout of the Week
Over the course of one year, I am to provide you with one kettlebell workout for you to implement at your convenient dismay.
Here’s the awesome part:
No one workout will ever take longer than 15 minutes.
Here’s the suck part:
These workouts are going to SUCK.
…and they’re to be performed in a fasted state.
You’ve been warned!
Kwow’s are NOT for the faint of heart or kettlebell neophytes.
Please lift responsibly,
- Pat Flynn
ps - please post any questions you have in the comment section, leave some love, or make a request!
This one is for all you fifth grade gym class heroes!
Who, like me, trained for a week to dominate "physical assessment day"...
And still lost...
To all the girls.
I've since gotten better...
Scorpion Push Up
One Arm Push Up
Reverse Grip Push Up
Slow Concentric Push Up
Hindu and Dive-Bomber Push Up
Bear Push Up
Alligator Push Up
That's enough for now.
Just enough to wet the tongue.
Be sure to share your own favorite push up drills and variation in the comment section below!
I remember my first pistol squat.
I also remember my first failed pistol squat...
I was sitting in my college dorm room, reading through the Naked Warrior
by Pavel Tsatsouline ( a most stellar read – and an absolute must for anyone serious about getting serious with their pistol squats and one arm push ups).
I read through the section on the pistol in one sitting.
Inspired, I stood up, and held one leg out in front of me – determined to conquer the seemingly simple task of performing just one pistol squat on each leg.
Slowly and shakily I began my descent.
Surprisingly I managed to weeble-wobble my way all the way down. It wasn’t pretty, but I made it. Half way there! Then I fell on my ass.
Crap! "A fluke", I told myself!
So I stood up, shook it out, and tried again.
And again I ended up on my ass – frustrated, but this time humbled.
Clearly this was something I was going to have to work on.
And so I did.
I had the mobility and control on the eccentric, but kept losing my engagement and falling on my ass at the bottom.
So for a week I committed to using a series of progressions – many of which I have recently shared with you all – and committed to practicing the movement as often as I possibly could – performing them as often as I could.
And before the week was up, I had my first pistol squat. Shakey. Ugly. And certainly not something I’d show off in front of my mom or bring home for Christmas dinner, but a pistol squat none-the-less.
Then the refinement process began – and I began to perform as many single rep pistol squats as I could intermittently throughout the day. My shakiness began to dissipate, and I quickly developed greater control over my body and the movement.
And my freaking quads were sore as all hell.
The point I want to get across is that I too was there. That dark, nebulous void that one feels entrapped in when unable to perform even a single pistol squat. I remember the feeling like it was yesterday: Despair. Hatred. Anguish. (dramatic enough?)
But then ultimately triumph, continued success, and fulfillment!
The high’s just aren’t as good without the lows.
Don’t be discouraged if you are unable to perform a pistol squat just yet. Follow these progressions. Practice them often. And then I want you to tell me how good it feels when you finally bang out your first full range of motion pistol! BTW
– This issue of our SuperHero Development Newsletter
is going to feature even more progressions towards the pistol squat AND one arm push up, and is an entire “bodyweight only” edition – featuring some of the most disturbing body-weight complexes and strength routines known to man (including how to perform one arm L-sits, muscles ups, and more!
). If you are not already a member of our SuperHero Development Program – join today
! You don’t want to miss out on this!I hope you enjoy some of these personal favorite pistol squat drills of mine. Post any questions you have below!
Airborn Lunge to Pistol Squat
Slow Concentric Pistol
Pistol Squat Burpee
Box (or Tire...) Pistol
PS - There's still time to shred down and turn some heads on the beach this summer! If you haven't already - be sure to check out our Birth of a Hero Program HEREPPS - Dumb Question of the Day (first to answer in comment section gets a secret prize!)
- What substance in your body do antihistamines work to counteract?
You wanted progressions.
Please leave any questions below in the comment section!
The Ultimate How To:
Put on a TON of Muscle
Not Get Fat
and Live Life Like a "God-King" Guide
Can YOU Get BIG with Kettlebells?!?
The answer is undoubtedly yes.
But remember, the kettlebell is simply a tool. What matters is how you utilize that tool, and the truth is that folks just aren't realizing the full potential of double kettlebell training for it's ability to tack on lean, dense, and functional muscle mass. The Prometheus Protocol has outlined exactly everything that you need to do in order to tack on 20lbs or more of rock hard muscle mass in 90 days or less. No more confusion. No BS. Just what works for serious muscle hypertrophy in the least amount of time possible.
You Will Find:
- The 3 most critical errors that folks make when trying to put on muscle mass, how they are drastically hindering your progress, and what you can do to correct them.
- The 5 holy commandments that you MUST follow in order to put on the absolute most amount of clean, dense, functional muscle mass in the least amount of time possible, and with the least amount of effort required.
- The entire Prometheus Protocol training regimen designed to tack 20lbs or more of rock hard muscle mass onto your frame in 90 days or less.
- Exactly how and when to eat in order to put on an outrageous amount of clean muscle mass with minimum fat gain. (NOTE: It is highly probably that you will find this approach quite unconventional, yet ridiculously effective)
Learn How To:
- Utilize the FOUR Weapons of MASS CONSTRUCTION
(The Deadlift, The Double Kettlebell Front Squat, The Weighted Dip, and The Double Kettlebell Clean and Press) to add twenty pounds or more of functional muscle mass in 90 days or less.
- Implement a "tactical fast" in order to stimulate an optimum hormonal response conducive for SERIOUS muscle construction with zero fat gain.
- Truly live the life of a "god-king", because bigger, in this case, is certainly better!
Invest in the Prometheus Protocol Today and
Pay What You Want!
The God-King Bundle Package
Say WHAT?!? How is the "bundle package" less than the "non-bundle-package"? What sort of trickery is this???Behold! The Ultimate God-King Bundle Package for only $1.97. Trickery? Absolutely Not!Rather this is an incentive for all of you to try out our SuperHero Development Program for FREE for the first entire month!
That alone is a super freaking value, yours free of course when you invest in the God-King Bundle Package!If the first month free of the SuperHero Development Program (which you can cancel at ANY time) and the entire Prometheus Protocol aren't enough to have you investing immediately into the God-King Bungle Package, these other FREE bonuses included within the God-King Bundle Package will surely do the trick!
- FREE BONUS #1: Instructional video report series explaining the Prometheus Protocol, the Bare Minimum Principle, the Ninety Day Prometheus Protocol Challenge, and the five Holy Commandments that you must follow in order to tack on the most amount of muscle mass possible!
- FREE Bonus #2: Our Metabolic Reset Accountability Journal (a $14.95 value) in order for you to log everything you that put into your mouth to ensure that you consume an adequate amount of calories to put on the maximum amount of muscle mass. Remember "what get's measured, gets managed".
- Free Bonus #3: A Chance to win your very own, highly valued, exceptionally rare, Chronicles of Strength T-Shirt! (We will select 5 winners at random to receive this incredibly esteemed and priceless garment.) - For a glimpse, you can catch me wearing the Chronicles T-Shirt HERE
YES, Pat, I want to invest in the
God-King Bundle Package Today!
GIVE IT TO ME NOW!!
The Prometheus Protocol
- The entire Prometheus Protocol eBook laying out exactly what you need to do in order to tack on 20lbs or more of functional muscle mass in 90 days or less.
- Instructional video report series explaining the Prometheus Protocol, the Bare Minimum Principle, the Ninety Day Prometheus Protocol Challenge, and the five Holy Commandments that you must follow in order to tack on the most amount of muscle mass possible!
YES! Give me the Prometheus Protocol RIGHT NOW!
The Prometheus Protocol 90 Day Challenge
Your mission, should you choose to accept it,
is to tack on the absolute most amount of clean muscle mass possible over the next ninety days following the Prometheus Protocol.Here are the rules, if you wish to compete for a shot at glory, fame, and a lifetime subscription to our SuperHero Development Program
along with a host of other goodies (listed below).1. Email me directly at HardstyleKettlebells@yahoo.com with the subject line of "Prometheus Challenge"
. Tell me your name and that you want to be a part of this challenge.2. Give me yo pics and yo stats - Not just taking anyone's "word" for it. You'll need to get into your skivvies and take some before pics.
One profile pic (that's from the side) and one frontal pic (thats from...well, the front). Sure, you can flex... don't be shy.... I will also need your current height and weight. If you have any questions about this, please make them known in the email.3. You must email my by Friday, April 13th to be eligible. As the official challenge will begin on Monday, April 16th.What the Winner Gets:
Why YOU Should Take the 90-Day Prometheus Challenge:Aside from the host of potential goodies that you can win, taking on this challenge will help you to commit towards success!
- A lifetime subscription to our SuperHero Development Program
- Our ENTIRE eBook collection
- The highly esteemed and incredibly rare Chronicles of Strength T-Shirt
- Free publicity! An entire blog post dedicated entirely to the winner and his/her success story, a link back to his/her site. Fame, glory, and life as a god-king!
Telling someone else that you are going to do something will suddenly and drastically amplify your motivation and level of commitment, do not underestimate the power of this when it comes to achieving your goals! We have put this challenge together for YOU
, and to ensure that you do put on the absolute most amount of muscle mass in the least amount of time possible
, so please take FULL advantage of this opportunity. Accountability is a rare thing these days, and we are offering it to you for FREE.Let the games begin!Please post any questions, comments, or concerns you may have in the comment section below. Or just leave some love :D
T-L Junction Whats Yer Function
Here's a two minute mobility drill used to assess/improve T-spine mobility and stability at your t-l junction. Enjoy and post any questions below!
You CAN put on size with kettlebells. There is no debate about that. But remember, the kettlebell is simply a tool. And in some cases, certain tools may be more effective than others. In a lot of cases, people are simply unable to realize this, which makes them a tool.
So what I’m going to present to you today, is the most effective and efficient way to put on size with kettlebells,if that is what you so desire.
And yes, it is possible to be effective while being inefficient and vice versa.
Effectiveness relates to doing the things that get you closer to your goals and efficiency is about performing a given task in the most economical manner possible (or putting forth the minimum time and effort required completing a given task. Remember the bare minimum rule?)
Don’t be the loser that is incredibly efficient at being ineffective. That’s just silly.
Now realize that when it comes to putting on size, just because you feel like you can do more doesn’t mean that you should! Too often, the biggest mistake that folks make when it comes to trying to add some mass onto their frame, is that they simply do too much. Remember, it’s not about how hard or how often you train, but rather how smart you train, and how efficiently and effectively you are able to recover.
With the Prometheus Protocol, we have undoubtedly subscribed to the “less is more” philosophy.
Except when it comes to eating; where more is certainly more. :)
Here is what you will need for the Prometheus protocol:
1. Two Relatively Heavy Kettlebells
2. 2 Days a Week to Dedicate to Training
3. Stock Options in Chipotle
The Prometheus Protocol may very well be the simplest program you will ever follow, as it requires you to train only 2 days a week. Need I remind you however that simple rarely equals easy?
When it comes to putting on size our goal is to elicit a maximal hormonal response (particularly growth hormone, testosterone, and IGF-1).
We will utilize two of the biggest compound kettlebell movements for this:
1. The Double Kettlebell Front Squat
2. The Double Kettlebell Clean and Press
Between these two movements, just about every single muscle group in your body will be taxed. Both of these exercises are exceptionally high in neuromuscular activation, and when loaded with an appropriate amount of weight, will indeed elicit quite a remarkable hormonal response.
The program itself as I mentioned earlier only has you training two days a week. DO NOT TRAIN ON CONSECUTIVE DAYS OF THE WEEK! Please allow for at least two days of rest in between each training session.
I do not care whether you perform your sets of front squats or double clean and press first, only that you complete the prescribed amount of sets and reps which are as follows:
Double Clean and Press – 10 sets x 5 reps @ 60-80% of your 1 rep max
Double Kettlebell Front Squat – 10 sets of 5 reps @ 60-80% of your 1 rep max
It’s no mystery that you need to move heavy weight around to put on size. But in order to achieve the best response for muscle hypertrophy we must use a tactical mix of volume, density, and intensity.
Here are the rules:
1. Rest periods between sets should be between 60-120 seconds
2. Use a weight that is between 60-80% of your one rep max. It goes without saying (except for the fact that I’m saying it…) that you should use the heaviest weight you possibly can so long as you are still able to hit the required of reps and keep your rest periods under 120 seconds.
3. If done correctly, each training session should take NO longer than 30-40 minutes.
Now let’s talk about food, because you are going to need a lot of it.
Now the goal of the Prometheus Protocol is to put clean size on you, not to make you an amorphous lard-ass. Follow these rules in order maximize muscle gain, and minimize fat gain.
1. Eat only low glycemic carbohydrate sources. You do not need insulin to be oozing out of your eyeballs and fingernails for you to put on size, only an adequate caloric surplus. And yes, even post workout you do not need simple carbs, as insulin is already at peak sensitivity. Your pancreas will thank you later. (Chipotle burrito bowls are my preferred weapon of choice - brown rice, black beans, chicken, salsa, cheese, and guacamole)
2. Consume a quick digesting protein source (such as whey protein) 30 minutes post workout, and then eat a meal of protein and carbs 60 minutes post workout to replenish muscle glycogen.
3. Eat often and to the point of discomfort. I’m not joking.
4. Fast once a week for 24 hours. Nothing but water, green tea, and/or black coffee. This will not only help to minimize fat gain and allow for an increase in both growth hormone pulse frequency and amplitude, but will also ensure that protein up-take doesn’t down-regulate.
Follow all of the rules that I have presented and I DARE YOU to NOT put on size with the Prometheus Protocol.
Please post any questions you may have in the comment section.
Two Minute To-Do Mobility Drill
We typically reserve the Two Minute To-Do drills for our newsletter subscribers(which if you aren't on our newsletter then you are missing out on a TON of great content - check out these seven SUPER COMPELLING reason to subscribe!
- you'll even get a free ebook out of it!), but this one I feel is of such worth that I just need to share it with everyone. The goal of this weeks Two Minute To-Do is to spend two minutes in the squat position practicing hip rotations. Below is the video. Enjoy. And please post any of your favorite hip mobility drills in the comment section below
First off a HUGE thank you to everyone who invested in our new eBook "The Birth of a Hero"
. The feedback and response so far has been nothing short of incredible.If you haven't picked up a copy yet, then what are you waiting for?! A bus?! Click here to get yours today!Now onto some more serious business...The kettlebell swing... eh, certainly been around this block more than once...Yet here we are again with another tutorial video. And what I want to clear up is: "what is the right way to swing a kettlebell?"My answer to you is this:There are an infinite number of ways you can swing a kettlebell. And I'm not going to say that any other way is wrong, but I am going to show you the way that I teach it to my victims and why I choose to teach it this way.Here a few nuances of the way that I teach the kettlebell swing - 1. Packed neck. If you haven't checked out my interview with Dr. Charlie Weingroff on the importance of packing the neck then I highly encourage you to do so here.The easiest way to go about "packing in your neck" is to think you want to try and give yourself a double chin. What this looks like is mild capital flexion coupled with cervical retrusion. The goal of this is to keep the cervical spine as neutral as possible, just as you would want to keep any other part of your spine as neutral as possible. Packing in your neck will help prevent excessive amounts of cervical extension as well as aid in taking you out of that dreaded head forward position that so many people hang out in now adays.2. Hinge Not Squat
. This would seem like a no-brainer to most, and I'm not saying it's wrong to squat your swings, but it's just not what I would do - and for a variety of reasons...
When I think the kettlebell swing I like to think an outward projection of force, not upward. So if I were to correlate the kettlebell swing to any other movement, I would say it is most similar to a broad jump (not so much a vertical jump). Now if you were ever going to perform a broad jump you would hinge, not squat to project the force outward. The swing to me is primarily a posterior chain driven power movement, meaning deep hinging and hip flexion.3. Bell Doesn't Float Above Chest
This ties into the last point quite nicely. Again if the projection of force is outward rather than upward then there is no marginal benefit to swinging any higher than chest height. Secondly if you want to swing above your chest, then why not just learn to snatch? And for a third point, the two hand swing isn't so friendly for swinging above chest height without either compensating at the lumbar through hyperextension or at the shoulders through scapular elevation(shrugging) and losing that strong connection/lat engagement that helps keep your shoulders safe. For me there have never been any valid/reasonable arguments that have convinced me that swinging higher than chest height has any additional benefit that at least isn't outweighed by any marginal cost.Those are just three of the many nuances that I cover in the video below. Please take the time to watch and re-watch the video so that you pick up on all the annoying nitty gritty detail
. Because it's all that annoying nitty gritty detail that makes a world of difference with your kettlebell swing.I hope you all enjoy this tutorial video, and be sure to post any questions or comments you have in the comment section!
How you train should be a direct result of what you are training for.Except for in the case of Punxatauney Phil seeing his shadow. Now I am forced int six more weeks of FVT. And what if this prognosticating rodent saw no shadow? Well, it would have been the same outcome!Strategic planning must sometimes suffer from silly unexpected micro happenings in life - but don't losesight of your long term goal. Build yourself a "flexible" budget/program to accomodate for such happenings (btw- "six more weeks of winter" is NOT a legitimate reason to put off doing something by any account) and stay committed. Find your way back onto the path when life attempts to steer you off. Consistency breeds success.
Oh, and there's some big news on the horizon for all you metcon fans...Stay Tuned.Stay Strong.Til then, I prescribe two to three rounds of the below complex. Enjoy...