Armor of War
Augmented Bodyweight Training & The Art of Minimalism
Is this just another bodyweight training book?
No, not really. There is no such thing as purity, but there is minimalism. Using your head,
gravity, leverage and cheap tools to get an optimal workout for your muscles. Also realizing that to be a ‘perfect’ workout or to be all things to all people is to be worthless to many.
Therefore amidst this ebook I will expressly mention where there are limitations and not try
to re-invent history or moralize exercise. There is no good, no bad, just variations depending
on needs, equipment and goals.
The motivation for
this eBook
“Single limb exercises do not provide
the same level of systemic stress (endocrine,
metabolic) as global exercises like DLs or BPs.
One motivator was an article on minimal- Still, they build muscle when done with a
ism that I posted on my blog. It received
heavy weight for many low rep sets and with
a huge reaction. Here is a section of it:
short rest periods.
Consider 10-20x5
According to
(per leg) of pistols,
Wikipedia, the term
pullups (variation
minimalism, “dethat has 10RM difscribes movements
ficulty for you), and
in various forms
handstand pushups
of art and design,
or incline pushups.
especially visual art
I would not use the
and music, where
one-arm pushup
the work is stripped
because such a high
down to its most
volume is likely to fry
fundamental fea“I do 750-1,000 push-ups, pull-ups and
your waist too much”.
tures.” Exercise is no
2,000 + sit-ups exercise daily. Hill sprints with a
– Pavel Tsatsouline
tractor tire tied around my waist.”
different. It is the art
of getting the ut– Herschel Walker,
Another
most from the miniNFL Legend & Mixed Martial Artist
highly prized opinmum. To strip away
ion is that of Jack
the inessential, to
Reape. He’s a powfind out what is left.
erlifting champ and
It doesn’t mean “simple”, it means fundamen- an incredible resource. His comments on
tal, basic and essential.
“augmented body weight training” were
That blog post seemed to create a lot of
interest. Then I read this comment by Pavel
Tsatsouline. It was elegant, simple and right
to the point:
very, very, interesting and in line with Pavel’s
thinking.
“[an effective bodyweight training method] As many sets as it takes to get 25 dips/
pullups/HSPU/pistols. Then when you progress go to 40, then 50. ADD weight and go
back to 25.”
I asked him to explain the history of this routine and why he felt it was valid. He said:
“It is my own idea BUT based on a combination of ideas from Ronnie Coleman (do
25 pullups in as many sets as it takes to get
there) and Bill Starr (25-50 reps in optimal
range of volume for bodybuilding), amongst
others. I am a big fan of bodyweight work. I
do think 25-50 is the right volume range for
non freaky natural athletes.”
So based on these ideas, the idea of
augmented bodyweight training with gear
that you could find in a garage sale came to
mind:
Keep it simple, but make it progressive
and avoid the ridiculous.
Testimony from notable
sources
I’m not usually a big fan of relying on anecdote, but when you view an opinion from
someone capable of producing good results,
you listen with a lot more more interest.
Here are a few to ponder.
“Many old-school trainers frown upon
free weights, yet encourage bodyweight
exercise. This is an illogical mindset however,
as each form of training can produce similar
results. Free weights are not better or worse
than bodyweight exercise. There are many
fighters who swear by free weights, while
others prefer traditional methods such as
bodyweight exercise. There have been successful fighters from both sides of the fence.
To deny this fact is a demonstration of nothing more than ignorance”. - Ross Enamait
I trained my body. I did roadwork. I did
a lot of SITUPS and PUSHUPS. Now at my age I
have an abdominal wall that’s...well, it’s there.
I also did ISOMETRIC EXERCISES. There was no
pumping iron. I’m not saying you should or
shouldn’t, I just didn’t do that.
– Robert Conrad, Actor/Boxer
at one time or another...BUT if I were forced
to choose only ONE, it would be body weight
conditioning and training”. – Steve Maxwell
“The trouble with bodyweight routines
and with the internet is that everything is out
“I love the variety of training modalities
available and have done it all all, more or less, there now. Everything.
Number 1, The exotic and acrobatics/
tively. I try to always focus on whatever has
gymnastics based workouts are really going
the most bang for your buck and therefore
to be far beyond most adults means to dethe most carryover. This will give you a more
velop, unless they come from a gymnastics
well rounded and complete strength”.
background. Let’s be
– Max Shank
honest here, a 220# man
isn’t going to develop at
“When I want to foIron Cross or his levers
cus on feeling athletic and
if he’s never done them
healthy while still mainbefore. Unique exercises
taining muscle mass, I do
are either too hard for
this” [bodyweight assisthe average joe to pick
tance drills]. – Jim Wendler
up, or their value is negligible when compared to
The flaw of
a similar, more common
bodyweight
exercise.
“Situps with arms extended
over your head (he preferred
training
Number 2, With the
straight-legged,
but
bend
your
easy access to more exerRather than deal
knees), twisting situps (go up, twist
cises than you can really
sharply to left then right, then go
with smoke and mirrors
back down), back bridges, wall
work, what it ends up
or stupid debate, let’s
pulley work, pushups, medicine ball
boiling down to is that
understand that muscles
tosses against the stomach (though
you need to put them
he recommends several months
are muscles and gravity is
of situps before a beginner tries
in some kind of order or
gravity. Fixating a heavy
these), and a neck exercise where
template, and allow the
weight creates a massive
you turn your head to the side and
synergism of the workjut your chin out past your shoulder,
stimulus to the body and
moving only your chin. He also did
out to exceed the sum
the ability to increase
a lot of manual physical work (he
of it’s parts. I think Steve
exercise difficulty in meawas a miner at one point) and was
Maxwell does it well
a monster with pull-ups (sometimes
sured increments is quite
doing up to 200 per day!). Sitting
here. Scrapper did it well
organized.
and standing forward and side
with his Mod 1, and, of
bends were also used for his midcourse, Ross Enamait did
section.” ‚
There is a problem
it better than everyone
with body weight train– Jack Dempsey,
else in his Never Gymless.”
ing. To increase resistance,
World Heavyweight Boxing
– Steve Shafley
Champion
you will have to alter the
“Many bodyweight
variations also have great
carryover to weighted activities. I noticed
that when I was diligently practicing freestanding handstand pushups, it elevated my
press dramatically and eventually got me to
a double beast press without pressing bells
during training. Planche, Front Lever, Handstand have a lot of carryover to pushups (or
bench press, pullups, and presses, respec-
exercise to make leverage
more severe. That means
it is essentially a new skill
and you have to go through a relearning
period. It’s much different than simply slapping weights on the old squat bar. The way
to overcome this is through two means.
1. Rather than being a “purist”, additional
weight can be added to ANY step in the pro-
gression process. By getting even stronger
in a less advanced exercise, the jump to the
new drill will be less precarious.
2. Repetition is the mother of skill. Rather
than doing endless repetitions in bad form,
the repetitions are kept low and the sets
high, to allow for fresher
practice of skill.
While exercise should always be cleared by
a physician, they may not be well versed in
every modality since that may not be their
specialty. Exercise should prevent injury and
improve health, not cause injury or diminish
health.
Choice of
Exercises
From some of the
paragraphs above you
will note the drills are
VERY few in number.
Rather than focus on lots
of things and be poor or
mediocre at them, you get
really good at a few things.
In Pavel’s comment
regarding high sets and
the one armed pushup, “I
would not use the one-arm
pushup because such a
high volume is likely to fry
your waist too much”. His
point is a good one. In this
program you can limit your
“pushing” drills to 50% of
your sets to OAPU’s.
The other issue is hand
stand push ups. There are
two issues here, maybe
three. The first is, it’s not
healthy for everyone to
be upside down. This
has to be determined by
your physician. There is
an increase in blood pressure, inter-ocular pressure, etc. This raises issues
with those who have
pre-existing conditions.
You can build both a chinning bar and a pair of parallel dip
bars for a total cost of only a few
dollars, and those two exercises,
chins and dips, if properly performed, will stimulate muscular
growth in your upper body and
arms that will eventually lead to
muscular size and strength that is
very close to your potential. Adding
full squats, eventually leading up
to one-legged full squats, and onelegged calf raises, will do much the
same thing for your legs and hips.
Using this very simple routine,
when you get strong enough to
perform about ten repetitions of
one-armed chins with each arm,
your arms will leave very little to
be desired. Or, instead, you can
do what many thousands of others are now doing and piss away
thousands of dollars and years of
largely wasted effort while producing far less results. The choice is
yours. One of the best pair of arms
that I ever saw on a man belonged
to a guy that I knew about fifty
years ago in New York, and he
never performed any sort of exercise apart from chins and dips, and
damned few of them.”
– Arthur Jones, Inventor of
the Nautilus Machine
The second issue
is that handstand pushups rely on a wall which
lends itself to an almost
“machine like” track of
movement. Not necessarily bad, but not as
good as it could be. That
leads to the third issue.
Not everyone wants to
do upside down pushups. When an NFL coach
in the 1950’s asked legendary player, Art Donovan to do pushups, Donovan replied, “Do you
want me doing gymnastics or play football?” The
point is a good one. Your
skill should be used for
sport and strength training should be simple.
Given the above.
This course will focus on
the one legged squat,
the one armed pull up,
the one armed push up
and the dip as the primary exercises. There are
many steps before these
and remember, you can
stop at ANY level and just
add a weighted vest. As
per abdominals, remember you will be doing
one armed pushups
which will FRY your ab’s,
but I will include some specialized abdominal drills for your off days. Realize as well there
are many sources of detailed information on the nuances of each of these drills. If you are
adopting this program, you obviously have an interest in this facet of training. I will spare
the detailed instruction. The photographs will indicate the positions and drills with minimal cues such as, “tighten your core”. I won’t insult your intelligence. There are many FREE
detailed explanations of the drills I’m giving. Try www.alkavadlo.com
1.
2.
3.
4.
5.
6.
The Pulls
7.
This order or the choices are not religion. No right or wrong.
This is not about morality. If you find something gives you a
problem, play with it or change it. In other words, THINK!
1. Horizontal Row - feet elevated.
2. Horizontal Row - one arm. Feet on the ground.
3. Horizontal Row - one arm, feet elevated.
4. Chin ups, supinated grip.
5. Pull ups, to the sternum.
6. Assisted Pull ups.
7. Wrist assist pull ups.
8.
9.
8. Elbow assist pull ups.
9. Band assist one arm pull ups.
10.
10. One arm pull ups.
--> Weighted one arm pull ups. (Good luck)
“I’m going to outline a beginning program that will get you in
shape. This is not a sissy program. Let’s say your body weight is
150 lbs: you can use the 150 lbs for resistance training.
Certain exercises you can do, such as push-ups, give you the
same results you’d get from doing a bench press with 150 pounds
of heavy steel plates. Doing a handstand push-up is equivalent
to doing a press behind the neck or a standing military press. Or
if you put a broomstick across two chairs and do pull-ups with a
straight body, the effect is the same as bent-over rowing.
These first exercises can be done at home without any expensive equipment. In the beginning you don’t need it. You should
lay a foundation by stimulating the muscles, turning the whole
body in to resistance training using your own body weight. And
after you’ve accomplished that and feel good about it‚ which
should take from two to six months, depending on your initial
condition and your rate of progress‚ you can safely go into
weight training in the gym.”
The freehand exercises he advocates are as follows:
1. Push-ups - work up to a total of 50
2. Dips between chairs - again up to 50
3. Rowing between chairs - 50 again
4. Bent leg sit-ups ‚ – up to 100 and then 150, 200
5. Bent leg raises ‚ – up to 50
6. Bent over twists (with broomstick) ‚ – up to 50
7. Deep knee bends (squats) - 50 to 70
8. Calf raises - 50 each leg
9. Close grip bicep chins - up to 30
As you can see this is quite an intensive “beginner
program”. He cautions the beginner later in the
book with the following:
“Unless you were unusually fit, you should have
trained for at least four to six months on the freehand exercise program before going to the gym.
This period of “foundation training” is necessary
to tune your body for actual weight training. You
will never regret the time you invested in it. The
worst mistake the average aspiring bodybuilder
makes is attempting to do too much. This results in
overtraining, no muscle growth, and total discouragement. Follow my instructions and you’ll stay on
the right path.”
–Arnold Schwarzenegger,
7- time Mr. Olympia
The Pushes
Once again. These are progressive choices. Nothing sacred
here. Rearrange if necessary. The pushes are in two lists.
Remember, doing one armed pushups of any style will be
limited by abdominal strength.
1.
1. Close Grip Pushup
2. Incline One Armed Pushup
3. Assisted One Armed Pushup
4. One Armed Pushup
5. Weighted One Armed Pushup
2.
3.
4.
5.
““I picked up 20 lbs by doing 1,000 pushups a day. The
school wouldn’t allow us to lift
weights. The coaches thought
weights would slow you down.
So I developed natural strength
from working out with my
own bodyweight. I got where I
could do 1,000 pushups, 1,000
sit-ups, and 1,000 knee-squats
every day. With the pushups
I’d have to rest after every
hundred.
When I became a professional wrestler, they used to
announce me at 230 lbs, even
though I weighed 210. That’s
because my upper body was so
well developed. I got this whole
look a weight lifter would get,
only without the bulk. I was as
strong as a guy who weighed
250.
As big as I was, I could do an
iron cross on the rings because
of all those pushups. That went
on until I was forty years old,
then I began to taper off and
cut down. But, I still do pushups
to this day. I don’t have to do as
many; I just maintain by keeping myself lean and wiry. “
–Actor Woody Strode,
Actor/Wrestler
1.
2.
The two-armed progression
1. Pushups on boxes with a pause.
(Can be up to a minute pause in the stretched
position but 5 seconds is fine)
2. Fixed position dips
3. Suspended dips
4. Weighted, fixed position dips.
5. Weighted, suspended dips.
3.
4.
5.
1a
1c
1b
The squats
I’m thinking this is a little more
practical than the average program and focuses on “one legged
strength” versus achieving a
pistol all at once.
2a
3.
2b
4a
1. Hostage Getup
2. Split Squat
3. Bulgarian
4. Airborne Lunge
4b
5a
5. Shrimp
6. No Hands Shrimp
7. Low Box Pistol
8. Pole Pistol or
Suspension Pistol
9. Bodyweight Pistol
10. Racked Pistol
5b
6a
8
7
“Muscle-men grow
on trees. They can tense
their muscles and look
good in a mirror. So
what? I’m more interested in practical strength
that’s going to help me
run, jump, twist and
punch.”
– Jason Statham,
Actor
6b
9
10
But what about a heavy pull or a low back drill?
The flaw of bodyweight only
training, is that you never
actually lift something heavy
off the ground. There will
always be those anecdotal
freaks, born with a posterior chain of a rhino who
can deadlift or clean heavy
weights with little direct
Swings
training, but they are rare.
Doing drills that simply exercise the low back are fine.
However they are NOT deadlifts. Glute/Ham curls, hyperextensions and yes, even
bridges are training the muscles and not the movement. Therefore you have two options:
1) Simply bite the bullet and include deadlifts at
the gym.
2) Include a swing or jumpstretch band hyper-extension in your training. These drills will force the
hinge component of your training to at least be
rehearsed at somewhat lower levels of stimulus. It
really depends on your goals. If you want to powerlift, by all means, do it. If you want to Olympic
lift, fantastic. Don’t assume that this augmented
program of bodyweight training will give you
superhuman skills and a bogus, “what the hell?”
effect. It’s simply portable, cheap and efficient.
I’d recommend higher repetitions in the 20 to 30
range on the swings and good mornings.
Good
Mornings
Note on Suspension Training Apparatus
The current training craze is based on suspension training using
nylon straps, handles, etc. The cost of these simple rigs is outrageous. In some cases 150 to 200 dollars! I’d highly suggest using
some dacron rope from Home Depot and some PVC tubing as
handles. There appears to be some cheaper kits available at large
discount stores like Walmart and Target as well. Hard, effective,
training should not be expensive. If going to Home Depot is annoying, simply use some rope with loops tied at either end.
The training template
We will look at training from a monthly template.
1) You will have 3 work weeks and 1 back off week with 50% of the volume.
2) You can group the workouts at 2X per week, 3X per week or 4X per week.
3) Choose a drill that you are capable of doing ten repetitions with.
4) Rest periods are 60 to 90 seconds. So left arm push, right arm push, rest 60 to 90 secs
and so on.
5) Your goal is to start at 25 total reps, [5X5]. Then build to 50 total reps. [5X10].
6) When you are capable of 50 total reps, move up to the next harder drill.
a - For pushes, 50% of the sets will be one
armed and 50% will be
two armed.
7) Start the workout
with your weakest drill.
8) Keep a training log.
9) Grouping the drills:
a - For 2X per week, do
ALL three drills each workout.
b - For 3X & 4X per week,
assign these numbers
and use these subsets:
Pistol = 1
Pullup = 2
Pushup = 3
That lets us do the following combos: 1/2, 2/3, 3/1, and so on.
10) You may finish your workouts with high repetition jumpstretch band,
Good Mornings and some specialized abdominal drills.
You can do the abdominal work and low back on your off days as well.
Questions & Answers
Q: What do I do if I hit a sticking point?
A: Three things. Go back one step and
repeat. Add weight to an easier exercise. [It’s
called progressive resistance, Sherlock]. Add
isometric holds at the sticking point.
Q: How can I add weight?
A: You can get a used backpack and
barbell plates from a yard sale. This is cheap
and effective.
Q: Can I add calf training?
A: Sure. Train on one leg, lock the knee and add weight with barbell plates in a backpack. I recommend
the following pattern inspired by Vince Gironda.
1) Day 1: Start at 5 sets of 5 and build up to 10 sets of 5, per leg. Then add weight.
2) Day 2: Jump rope for 100 reps, high on the toes.
3) Day 3: Rest. Stretch the calf and massage it.
Repeat.
Calf Block
Q: What about forearm training?
A: Add Fatgripz to some of your drills.
http://www.fatgripz.com/
Q: How about stretching?
A: Doing these drills will go a long way towards
strength through a greater range of motion. You can
adopt Pavel Tsatsouline’s “Relax Into Stretch” drills. You
can also use my Activate! dvd and ebook method.
FatGripz
Q: What about aerobics?
A: With the limited rest in these protocols, your pulse will be very elevated throughout
the session. However, you can add simple hiking with the same used back pack and barbell
plates as a long, slow, distance method of aerobic training. If available, you can add a heart
monitor to further dial in your work load and pulse rate.
Q: What should I eat?
A: Part of this eBook package is my outline for sensible eating. It’s
called, “You can’t outrun a donut”. Clients following these guidelines average 1/2 inch lost off their waist every week.
You Can’t
Outrun a
Donut.
by Tom Furman
7 Steps to lose those
extra pounds
BONUS:
7-DAY SUGGESTED
MEAL PLAN
Q: What about training my arms?
A: When you are capable of one arm push ups and one arm chin ups, get back to me.
Q: What are the specialized abdominal drills you mentioned?
A: Since you will be more than adequately stimulating your abdominal muscles with Armor of
War, it’s redundant to do planks, crunches, etc. These two drills are a bit different.
1. Power Breathing. Well this is old methodology from karate. Pavel Tsatsouline included it
in Bullet Proof Ab’s. A participant of the DragonDoor forum used a copper pipe to blow through
into a sink or bucket of water. This uses the abdominals strongly and in a way that is a bit different
than standard drills. I’m sure that you can mimic this with other apparatus. [No need for stupid gas
masks, that ‘mimic’ altitude or respiratory distress however]. Of course, those with blood pressure
or cerebral issues would always check with physicians first. The quality is more important than the
quantity here. 5 to 8 hard exhalations every other day will go a long way when you are already doing one armed work.
2. Stomach vacuums from the down
dog position. I saw this drill in an old Bob
Hoffman book. It feels different than the
seated or standing version of stomach
vacuums and is also an indirect method to
spend time stretching your hamstrings and
calves. Here are three steps.
a. Practice a vacuum seated.
Do it on an empty stomach. Exhale the air in
your lungs, draw in your stomach without
inhaling. The ‘vacuum’ effect will suck your
stomach in quite a bit.
b. Now do this in a down dog.
Hold the position, exhale and create a
vacuum. It will almost feel as if your organs
are moving the direction of your thorax.
c. Once again, quality is better than quantity.
You may try one power breath through
a pipe into a sink.. then one vacuum.
Alternate 5 to 8 times.
Down Dog
1
Q: What drills can be done to address a feeling of
weakness in the Push, the Pull and the Squat?
A: I’d suggest using added weight for the stretching
component and to increase the overload in these three drills to
be done AFTER regular training.
1. Chinese Squat. Hold the bottom position and move
forward and back, side to side and in figure eights to stimulate hip
mobility.
2. Bottom, One Armed, Plank. Get used to this position and
focus on controlled breathing and stabilizing.
3. Lock Offs. Popular with rock climbers, see how well you
can hold the top position. Some trainees add a slow negative to
this drill. That part is up to you.
2
3
Q: How and what should I record?
A: Record the name of the drill; Added resistance if any; Total amount of sets/reps; The
time in between as well. The order of drills, which will change, since you will always start with
the weakest drill. You can also record your daily calories, protein, fat and carbohydrates with
“myfitnesspal” on your smartphone. I definitely want you record your waist measurement
and body weight. That can be daily or weekly. Some athletes put things on spreadsheets but
an ink pen and cheap notebook can go pretty far as well.
Q: Are there any other body weight resources you could share?
A: Yes. Zillions. No one has all the answers. There is not truth. There are truths. To repeat
the words of martial arts instructor Stevan Plinck. “Don’t teach crap because teaching the real
thing is hard enough”. Here is a list that is far from complete. Research and enjoy.
Bodyweight Exercise Revolution by Adam
Steer (eBook)
Tacfit Commando by Scott Sonnon (eBook)
Tacfit Warrior by Scott Sonnon (eBook)
Tactical Gymnastics by Scott Sonnon
(eBook)
No Gym Necessary by Virgil Aponte (eBook)
The Muscle Experiment by Mike Thiga
(eBook)
Solitary Fitness by Charles Bronson
Convict Conditioning by Paul Wade
The Weightless Workout by Health for Life
Hardcore Fitness by Steve Hansen
Never Gymless by Ross Enamait
Gymless by Alistair Ramsay (eBook)
Dinosaur Bodyweight Training by Brooks
Kubik
Building The Gymnastic Body by Christopher Sommer
7 Weeks to 100 Push-Ups by Steve Speirs
7 Weeks To 50 Pull-Ups by Brett Stewart
You Are Your Own Gym by Mark Lauren
Bodyweight Exercises For Extraordinary
Strength by Brad Johnson
The Power of Push-Ups by Rodney C.
Womack III
Animal Workouts by David Nordmark
Natural Fitness by David Nordmark
The Ultimate Guide To Push-Ups by David
Nordmark
The Naked Warrior by Pavel Tsatsouline
Weight-Free Workout by Men’s Health
Magazine
The Essence of Bodyweight Training by
Juan Carlos Santana
Max Capacity Training by Samy Peyret
Body Sculpting Bodyweight Exercises for
Women by Eddie Baran
Turbulence Training by Craig Ballantyne
(multiple eBooks)
Monkey Fit: 21 Functional Bodyweight
Drills & Exercises by Tim Jones
Grinder Strength Pull-Ups by Brad McLeod
(eBook)
Fitness On A Swing Set by Karen M. Goeller
Hand-Balancing for Muscular Development
by Bill Hinbern
The Ultimate Guide To Handstand Push-Ups
by Christopher Logan
Maximum Muscular Fitness by Dan Riley
The Gravity Advantage by Paul Zaichik
The Gravity Advantage Max by Paul Zaichik
The Power of One by Paul Zaichik
Ultimate Wrestling Power by Steve Preston
(eBook)
Workout Without Weights by Eddie Lomax
(eBook)
Parallettes One (P1) by Ryan Hurst & Gold
Medal Bodies (eBook)
Rings One (R1) by Ryan Hurst & Gold Medal
Bodies (eBook)
Lean Hybrid Muscle - Bodyweight Edition
by Elliot Hulse (eBook)l Phase Fat LossBodyweight Edition by Adam Steer (eBook)
Primal Blueprint Fitness by Mark Sisson
(eBook)
Combat Conditioning by Matt Furey
Working Out Without Weights by Chuck
Gaylord
NHB Strength Training by Lloyd Irving
Wildman Training Manual & Course by
John Grube
I hope this eBook has been informative and
entertaining. If you have any questions,
please feel free to contact me at:
PhysicalStrategies@gmail.com
The Body Weight Solution by Tim Bell
(eBook)
The Silverback Program by Tim Bell (eBook)The Bodyweight Blueprint for Fat Loss
by Adam Steer (eBook)
Ultimate Gymless Workout by Eddie Lomax
(eBook)
Lightning Speed Fitness by Roger Haeske
(eBook)
Death, Taxes, & Push-Ups by Ted Skup
Fit by Nature by John Colver
The Navy Seal Workout by Mark De Lisle
The Backyard Workout by Rhadi Ferguson
(eBook)
The Bodyweight Blitz by Brian & Shawn
Fitzmaurice (eBook)
TBK Fitness Program by Tamir Katz
Lose The Weights! by Erik Boudreau
Gym-Free and Ripped by Nathan Jendrick
Floor One (F1) by Ryan Hurst & Gold Medal
Bodies (eBook)
Bodyweight Power by Bryce Lane (booklet)
Fitness Secrets of the Road Ninja by Bryce
Lane (booklet)
Gym-Free and Ripped by Nathan Jendrick
Bodyweight Bodybuilding Secrets (digital
product) by Zach Even-Esh
Zen Martinoli’s 5 Minute Fitness by Zen
Martinoli
Convict Conditioning 2 by Paul Wade
Raising The Bar by Al Kavadlo
Pushing The Limits by Al Kavadlo
I also highly recommend all products by
Steve Maxwell and Steve Cotter
Tom Furman has been involved in martial arts and conditioning
since 1972. With an early background in wrestling and a student of
the methods of the York Barbell Club, Tom immediately separated
fact from fiction growing up outside Pittsburgh. Eleven members
of his family were combat veterans, the most famous one being
“Uncle Charlie” Charles Bronson.
Tom’s down to earth training methods are derived from his decades long practice of martial arts and his study of exercise science. The application of force, improvement of movement and
durability rank high on his list
of priorities when training.
He gives credit to hundreds
of hours of seminars, training
sessions, and ‘backyard’ workouts, including training time with many martial arts
legends. He also credits his incredibly gifted training
partners who came from varied backgrounds such as
Exercise Physiologists, Airborne Rangers, Bounty Hunters, Boxing Trainers and Coast Guard Rescue Divers.
Tom is the creator of the popular DVD “Concrete Conflict & Conditioning” which integrates
strength, movement, and physical combat. He also created another DVD called “Activate Your
Dynamic Range of Motion” which introduces Tom’s excellent program of flexibility. Tom was
one of the first American trainers to become RKC certified for Kettlebell Training in the US,
and is quoted twice in “The Naked Warrior” by Pavel Tsatsouline, the founder of RKC. Tom has
done workshops with Kettlebell legends Mike Mahler and Steve Cotter. To learn more, visit:
www.tomfurman.com
©Tom Furman 2013. All rights reserved.