Super Muscle – Can you build it?

Building Super MuscleIf you’ve been around the iron game around I’m sure you’ve read that everyone comes with genetic predisposition of muscle fibers. Red fibers for endurance, white fibers for strength, etc. use to be the entire thought on muscle fibers was that it was either slow twitch or fast twitch. You were either real strong, or real fast, but neither the twain shall meet.

However recently research has shown that there are subtle muscle types and that they can be modified. I.e., muscle types which while it remains its own individual type will take on the qualities of other fiber types if you train for it. Actually that’s sort of a “Duh,” science moment. I mean – what you train for specifically is what you get out of life: If you train for health you get health, if you train for strength you get strength, if you train for endurance you get endurance. However at one time it was thought that you could be either one or the other, but never be both.

I believe I’ve come to some of the conclusions of how to get there, that you can be both incredibly enduring and incredibly strong. How can you do this? Can you change your muscle fiber types? If you’re very strong, but lack the ability to run across the parking lot without falling apart? Can you fix that? If you’re very enduring but can’t lift a sack of groceries can you fix that?

Obviously you can fix all of these things, but I’m talking about really an upper level of performance. I’m talking about the ability to go from doing any kind of aerobic or muscular endurance type exercise for long periods of time with incredible performances there and the ability to lift incredibly heavy things together at the same time. Not individually, not at different phases throughout the year, I’m talking about both at the same time.

Can you get that? Is it possible? I believe it’s completely possible and the molding of fiber types to do what you want them to do is to a significant extent within your control. So how do you do it? It’s actually pretty simple. You train for it.

Now there are certainly ways to make it maximize which I think I’ve found several of, but here are a couple of the keys. You have to train very heavy with repetition on several things. It’s simple. If you never do the power stuff, never get the maximum power strength exercises you’ll simply never build that ability into your muscles whether it comes naturally to you or not.

You have to do explosive endurance work. Now I believe that certainly any endurance work you do long slow distance style will produce endurance but it won’t produce the kind of endurance most people really want. That’s the ability to go hard for long periods of time not the ability to simply cruise for long periods of time. I believe it will interfere if you over do it with your maximum strength so if you do repetitive explosive long term training and especially if you mix it with heavy endurance training both in multiple formats one of which is to mix it into your actual individual workouts for instance five minutes of sets of kettlebell swings followed immediately by one to two heavy lifts repeated for a pre-set period of time is one of the secrets to building that particular super muscle. Building fiber types that are super strong and super enduring all at the same time.

Are you doing that in your training? For now be sure to get the Twisted Conditioning books as I’ve been telling you how to do this for years. Soon we’ll have my latest and greatest findings…

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Posted in Conditioning Exercise, Explosiveness, Kettlebells, Super Strength, Workouts | Tagged , , , , , , , , , , , , , , , , , , | Leave a comment

MMA Training Article

A new article on MMA Training (this is the first part in a series) is available on Dragondoor.

Learn about the Gazellasaurus Rex and how it applies to your strength and conditioning workouts.

Click here to read it now.

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On the Upcoming Kettlebell Book

Kettlebell SwingsWe’re telling you its coming – we’re just not saying when

So if you’ve been paying attention to facebook and some other things that we post on you know that I’m working on a kettlebell training book. We have a working title, but I won’t release it yet. We have significant part of the draft done, but we’re just now working on the editing, but let me share with you some of the things that are in it now. It’s not ready for final editing so this won’t be the entirety of what shows up, but let me just give you a little taste of where we’re headed.

There are 60 mixing the kettlebell with other implement workouts. That means specific workouts on how to train the kettlebell with something like a sledgehammer or how to train with something like a concept 2 rower or how to train it with something like a keg and many other types of useful and incredible tools.

There are about a dozen styles of kettlebell cycling that I have productively used to gain incredible strength, fat loss, etc., as well as keep an incredible amount of muscle as I dropped over 100lbs. It also brought me to the radical swing progress I’ve made: 2,000 reps unbroken, etc., and pushing me towards new heights with other kettlebell exercises. For instance 1100 jerks in one hour with the 24kg, 300 jerks in 10 minutes and so on.

There are nine weekly kettlebell schedules that tell you exactly how I’ve trained as well as ways to put your workout together giving you specifics on intensity, exercises to do, training for whole body strength and endurance, frequency, volume, etc. to build both your total strength as well as incredible levels of kettlebell performance.

That’s just a little bit of what’s coming – make sure you stay tuned, because we’ll be dropping more about that and telling you more as we get closer to the book being ready for release.

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Noah’s Circuit and two questions

So here’s a very cool circuit that my son Noah came up with for you to try.  I guess that ‘s what happens when you live with a crazy strongman who constantly exposes you to strength and conditioning and insane people who do it.  It seeps down into your brain and you come up with unique ways to play this, “bull game.”  Bonus points for anybody who can tell me in the comments section which movie the, “bull game,” phrase comes from.

So here’s the circuit:

Noahs’ Stone du Soleil Tire Flips:  5 reps

5 Heavy cleans preferably with a heavy log or odd object

100 Yard sprint or weighted sprint

Repeat this three to five times or until you’re satisfied that you’re tougher than a 14 year old.

So I guess I should tell you exactly what that exercise is.  Here’s the really inventive part of what he did.  He put my 150lb Atlas stone about 3 feet away from my 500lb tire.  He started with his back facing the tire, lifted the stone to his shoulder while supporting it with his same side hand, then took his opposite hand and pushed while twisting his body to throw the stone into the middle of the tire.  Then he would flip the tire off of the stone and repeat that combination five times.  That’s Noah’s Stone Du Soleil Tire Flip!

We’ll shoot a little video of this sometime soon, because it may be a little hard to visualize in print, but I think most of you will get it.  Plus it’s just awesome.

Also have two questions for you and want to hear some comments on the blog so we know what’s up -

  1. We want to know the interest level in a DVD that discloses our “unseen and secret,” exercises.  Over the course of the training that I’ve done in the last several years and the experiments that I’ve run on the guys I train I’ve come up with 40 or so completely unique and over the top, outrageous exercises.  You wanna see it on DVD then let us know.
  2. I have an opportunity to probably do a seminar in the Niagra Falls (stateside) on the weekend of September 18-19th.  I’m in the process of working out the details of it and would like to know if you would be interested in attending.  So if you want to catch a seminar in New York let me know.
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Posted in Challenge Workouts, Explosiveness, Martial Arts, Seminars, Strongman Training, Training Ideas, Workouts | Tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , | 5 Comments

School Tour and Seminars

Big Announcement

So we’ve been holding you off on telling everybody this until we had the new website ready and until we were 100% ready to go with everything involved in this…

http://officialbudjeffries.com – The site will be completely launched by this evening.

Starting this September 13th – I will be going on a nationwide school tour speaking to schools. Elementary, junior high and high school speaking to them about fitness, being a champion in life and anti-bullying. Along with performing my strongman show. If the tour works out 100% correct I should be speaking at 300 schools following the nine month school year to about 100,000 kids. What a tremendous opportunity and I’m so grateful for this blessing!

There will be a possibility of having dual seminars or dual certifications with some other people along the way other strength teachers so if you wish to see something like that let me know and we will do our best to work that out. Specifically already scheduled is the Foundations of Super Human Strength Workshop with Andrew Durniat to be held at his gym in Wooster, OH on Sunday, September 12, 2010. Head over here to sign up now.

Hope to see many of you around as I tour the entire country. On the new website, “OfficialBudJeffries.com,” we have a skeleton schedule posted. That means as I move along the tour and as the summer fills up the schedule fill out, but this will give you the basics of about where I’ll be from week to week starting in northeast and following that area of the country through the fall and then to the Midwest and up into the northwest and then southwest, out to the west coast as the year progresses.

So in conjunction with this here’s some stuff you need to know – We will begin booking immediately for Strongman Training and other training seminars as well as private training along the way. We will be booking speaking engagements at churches as well. So if you own a gym and want to have me there to do a strongman training seminar as well as/or a seminar on any of the other types of fitness that we deal with then let me know, because I will need some advance notice to book ahead of time.

On the flip side you will get a massive benefit of the fact that I will already be in your area so it will cut down the expense of the seminar for everybody involved and allow you to begin an incredible product to both yourself and your clientele and community for a less expensive price.

If you wish to have some private training or consultation – one on one – look at the schedule and figure out when I’ll be in your area. Then we will work out what’s necessary for you to get that consultation. Again – because I’ll be in the area already it’ll be much cheaper than normal.

If you go to a church or any organization that would like to have me come and speak and do a motivational or strongman demonstration then let me know ahead of time. Once again the price is reduced since I’m already scheduled to be in the area.

I would love to speak to numerous churches as well as any organization that wants a powerful motivational tool.

If you work at or know of a school that would like to book me please follow the link. The website is: http://assemblyline.com Bureau of Lecturers and Performance Artists is the company that is booking for this amazing tour. They are an educational, motivational and entertainment group with performers who travel to and speak to schools. If you wish for me to visit your school then please contact them directly.

If any of the companies or people involved would like to be tour sponsors, remember that I will be speaking to about 100,000 children all across the nation and would love to work together in promoting your company, products as well as doing a great thing all across the country.

Check out http://officialbudjeffries.com

On this site you will be able to view the calendar for the year that I’ve been given thus far as my skeleton schedule. Under schools and links you will find the links to Assembly Line. You will also see video clips of the seminars we’re going to hold, what will be taught, what will be available there as well as an introduction. I really don’t need to explain this but I’m going to anyway because I rather feel like “Official Bud Jeffries,” sounds a little pretentious. It’s a web domain we purchased because years ago someone ripped up off my site name, budjeffries.com from us when it came up for renewal prior to companies offering, “Auto-renewal.” In less than 24 hours it was purchased and has been being held ever since. When we attempted to contact them to purchase it back they wanted an exorbitant price to sell it back. Occasionally we receive a notice from them offering to sell it back to us and this is a common practice in the web world. Essentially they’re holding my name address hostage. Thus we created “officialbudjeffries.com.”

On the site you will also see the last church that I performed at which was filmed at First Baptist at the Mall in Lakeland. It’s about 45 minutes of free video showing different strength feats and the message involved there. If you wish to have a performance at your school the message can be tailored to whatever you’re looking for in keeping with the understanding that a religious message cannot be conveyed in a public school. We can also tailor it for a corporate event.

Hope to see many of you around the US. Contact me if you’d like to get together as we go. I’m looking forward to it!

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Growing Your Own Tomatoes

The seventh in a series on growing your own food. This one features tomatoes.

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Make Your Own Kettlebell D Handle

A new article has just been added to the site on how to make your own D handle for heavy duty kettlebell swings.

D Handle Kettlebell 277x300 Make Your Own Kettlebell D Handle

And if you missed the first part on the T Handle you can find that here.

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Growing Your Own Squash

The sixth in a series on growing your own food. This one features potatoes.

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A Glimpse of Things to Come in the Future

The strength philosophy we espouse here at Strongerman.com is ever expanding. It’s also ever expanding into areas of integration of total mind, body, spirit and health. Strength and endurance are incredible and wonderful qualities that everyone should have as well as being incredible indelible parts of health. However health and total being is an entirely greater subject. At some point we’ll be dealing what I’m about to mention here in a future book.

Read the new article on the 11 Pillars of Ultimate Strength and Health.

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