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Martial Arts

  • 1932 Atlanta Police Department Gym

    Caption: “Here we see the barbell section of the Atlanta Police Department gym, under the personal, efficient, directorship of Edward Rosendahl, standing on the extreme right.  No wonder the Atlanta police force are strongly erect and vigorously alert.  They are an example which the police departments of other cities could copy with pride.  Instructor Rosendahl is the enthusiastic, aggressive type that accomplishes great things in body building training.  He also conducts two other schools in the city of Atlanta, Ga.”

    Equipment List: Based on Close Examination of Photo

    Old Time Strongman Gym Atlanta Police Department Gym: Circa 1932

    Adjustable Barbells
    Adjustable Dumbbells
    Adjustable Kettlebell Handles (Milo Bar Bell 1908 Tri-Plex Type): York improved on this design about 10 years later and we sell that type now. They are extremely versatile and are the preferred type to use for the competition type crucifix hold, found here: http://atomicathletic.com/store/index.php/kettlebell-handles-pair.html

    Globe Kettlebells (Milo Bar Bell Duplex Type)
    “Pro-Style” Barbells: Various Weights
    “Olympic” Plates – In a Rack
    Block Weights (I have some antique Toledo brand for sale here: http://atomicathletic.com/store/index.php/antique-toledo-block-weight-50-pounds.html

    Parallel Bars
    Wooden Seats/Benches
    Spring Steel “Crushers”
    Strands (Spring Type Chest Expanders)
    Barbells Racks
    Dumbbell Racks
    Plate Racks
    Tons of Plates
    Photos of Boxers, Wrestlers & other Strength Athletes

    Keep checking back, as I am doing an analysis of the equipment with related links, with the actual caption.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • New Masters Lifting Writer

    “Rog, start sending me everything you can find with old guys lifting.” I don't get requests like that. I really don't get that sort of request from genuine icons of strength.

    David Shaw Powerlifter
    David Shaw Powerlifter

    Coming up will be, what I am hoping, is the first of many, many articles by a “new” master writer. No, I have not raised Bob Hoffman from the dead, although I am sure he is still clutching his pen, but this guy has done some great writing and a lot of serious lifting.

    http://atomicathletic.com/store/index.php/books-and-videos/strength-health-magazine-package-special.html

    I know, you are thinking that this will be some Olympic weightlifting guy that I have known for years.

    Wrong.

    This guy is from the world of powerlifting. He has set 5 world records. He has won the Nationals and been in the Guinness Book of World Records. While he did all the amazing things you can read about on the inter-webs, he was training alone in his garage and pushing his education through two Master's Degrees.

    Guess where he lifts today? In his garage.

    While he no longer competes, he still lifts. He could lift in a modern corporate facility, which he happens to manage for a major, large corporation, but he doesn't.

    I know you are wondering who he is. Well, it's David Shaw.

    Let me tell you one of the coolest things about David Shaw. It isn't his past records or tales from meets back in the day. Sure, those are interesting things, but not nearly so cool as the day called me up, with an urgency in his voice and asked for that info on old guys. I asked, “Why? You did more than the old guys.”

    http://atomicathletic.com/store/index.php/books-and-videos/usawa-2000-nationals-dvd.html

    “I'm sorry, you misunderstand me,” he very politely said. “I want to see what guys are actually lifting and breaking records at, who are 60, 70 or a 100 years old. This is what I am going to aim for.” So, Dave is building his list. Some of his information is old, like his reports on what Ed Zercher did. Some is very recent, like the footage and results from my 2012 Atomic Athletic Great Black Swamp Olde Time Strongman Picnic. So, as Dave gets older, he will be looking at what guys did, and are doing, at his current age, even if the guy he's competing against has been dead for 50 years. Dave is constantly adapting, changing and trying to improve on what has worked in the past, with some very definite goals in mind. That's really cool.

    Because of his attitude, I had to get him to write for me. This weekend you will have Dave's first article. It's a short piece on dumbbell benching. Don't worry, everyone will get something out it, regardless of your age. Dave writes from a position of ageless truth.

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

  • Man in the Arena by Teddy Roosevelt

     

    Heavyweight Boxer Billie Miske 1922
    Heavyweight Boxer Billie Miske lost to Jack Dempsey at Benton Harbor, MI in 1920. For the 3 round fight Dempsey won $55,000 and Miske $25,000.

    It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

    President Theodore Roosevelt

  • Stone Sphere Lifting

    Atlas Stone Lift Sequence PHoto 1 EVENT: A Gathering of Stone Lifters
    163 Pound Granite Sphere Sequence 1 - Roger LaPointe

    Stone lifting is such an ancient sport that the ancient Egyptians made record it. I have a small course on stone sphere lifting from India that was printed in the early 1950s, but that is apparently a reprint from a much earlier physical culture article, date unknown. There is clearly much older recorded stone ball lifting from the Basques, Greeks, Celts and Chinese. Basically, this is not new stuff, but it is also enduring.

    Of course, real stone will stay around for thousands of years. More than that, it is a form of sport that ties us to the past. You can go to Scotland and lift manhood stones that have been lifted by generations of athletes. Even when you don't lift a known lifting stone, there is still that primitive tie to the past. It is a basic movement that is appealing on its own merit, both for fitness purposes and because it is simply enjoyable. Talk to anyone who has played with real stones and you will see it in their eyes.

    EVENT: A Gathering of Stone Lifters 163 Pound Granite Sphere Sequence 2 - Roger LaPointe EVENT: A Gathering of Stone Lifters
    163 Pound Granite Sphere Sequence 2 - Roger LaPointe

     

    Stone Sphere Lifting Technique

    There are really two different ways to lift a stone ball and the methodology you use will be highly dependent on your goal and the type of lifting in your background.  My formal lifting training is as an Olympic lifter, which fits with the fast, explosive style of the Basques.

     

    Many people have tried to pin the Basque Weightlifters in to lifting categories, stones are merely another type of weight in their culture, but that is a real disservice.  Instead, one needs to think of the object and the objective.  For stone balls, they typically lift only one, but they do it for repetitions in a fixed time period, for example: 1, 2, or 3 minutes.  A 100 Kg granite ball would be typical.

    EVENT: A Gathering of Stone Lifters 163 Pound Granite Sphere Sequence 3 - Roger LaPointe EVENT: A Gathering of Stone Lifters
    163 Pound Granite Sphere Sequence 3 - Roger LaPointe

    Their style, for this type of contest would be like an Olympic weightlifter doing power cleans with a barbell, for repetitions.  It's all about speed with a relatively easy weight.

     

    The second style of stone sphere lifting is more slow strength than speed oriented.  Think of the Olympic weightlifter who cleans a barbell and sits in the bottom, readjusts then easily stands up with it for the jerk.  You can almost think of the clean as a two part movement.  With a stone ball, most guys would re-adjust the arms while the stone is sitting in the lap.  Sometimes, you will hear a stone lifter say that a guy lapped the ball, but couldn't stand up with it.  In the Basque style, there is no "lapping" the ball.  It goes straight to the shoulder.

    http://atomicathletic.com/store/index.php/poster-a-gathering-of-stone-lifters.html

    Stones are not made for pushing records. Even

    EVENT: A Gathering of Stone Lifters 163 Pound Granite Sphere Sequence 4 - Roger LaPointe EVENT: A Gathering of Stone Lifters
    163 Pound Granite Sphere Sequence 4 - Roger LaPointe

    stones that have been cut and shaped by man are simple basic shapes. As much as I like Olympic lifting, barbells are made to be efficiently lifted for the purpose of pushing record attempts. There are no needle bearings for a granite ball. It is simply a spherically cut piece of granite. The Greek stone mason who first carved a granite ball and picked it up is doing the same thing that we did last weekend at Atomic Athletic's “A Gathering of Stone Lifters”.

    The Poster for “A Gathering of Stone Lifters” is available with FREE Shipping right now. Get your copy here: http://atomicathletic.com/store/index.php/poster-a-gathering-of-stone-lifters.html

    All the best,Roger LaPointe
    “Today is a good day to lift.”

    PS. When you go to the BLOG make sure to check out the upper left column and check out the new VIDEO BLOG section.

  • Alternate Iron Boot Configurations

    Iron Boots Connected by a Long Dumbbell Bar Iron Boots with Heavy Duty Straps connected with a Long Dumbbell Bar, Allen Collars, Heavy Duty Standard Collars and 50 Pounds of weight added.

    Here are some examples of some alternate configurations for the Iron Boots.

     

    Iron Boots can be connected together for exercises that go heavy, like Reverse Hypers.  The two configurations shown at the right each have distinctly different feels.  I prefer having the weights on the outside when I do leg curls, but only when I have a leg curl bench.

    Iron Boots Connected by Long Dumbbell Bar Connecting the Iron Boots
  • Marines With Stones!

    The Marine Martial Arts Instructor Trainer division is one of the most intense group of guys you will ever find. When I met with them, for their equipment delivery and seminar on traditional strength

    Olympic Weightlifting Instructions with the Marines
    Marine Martial Arts Instructor Trainers Division - Traditional Strength Training Clinic

    training, I had no idea what to expect. I knew they wanted old school and I knew what they had already purchased.

    How intense are these guys? Well, they brought in their top guy, who summed up the Marine Martial Arts Instructor Trainer Division goal and definition. Marine Martial Arts were defined to me as all the fighting done when the Marine runs out of bullets. His gun is still in his hands and that will be his first choice weapon. Their goal: do any training that will extend his life even one second. Each second added up for 100 men is 100 seconds. That single small time increment can easily turn the tide of a battle and a won battle can win a war.

    So you ask, why did they choose Atomic Athletic? That is a fantastic question and one that I certainly considered. Their answer surprised me. It’s funny, but with their files, they knew more about me than I did!

    My seminar was very strange. It was as much brainstorming as it was training. I have to compliment them. They were the fastest learners I have ever met. Not just mentally, but they physically caught on faster than anyone I have ever seen.

    They wanted to see both the most advanced in free weight strength training and the most basic. They wanted different ideas on how to train individuals and how to train groups. They wanted fine details and basic concepts.

    Several ideas absolutely floored them. These guys were doing R & D for training the elite forces of our military’s trained killers and the concepts I grew up with floored them. This was exactly what they wanted because they felt that for too long there had been too much reliance on a bodybuilding mentality built around strength machines. It was time to go old school and do training that could be done in the middle of nowhere without a gym full of machines.

    Not the concepts.

    The Marines have been polishing their martial arts for over 200 years. I was not going to surprise them with a new concept. Everything is there in the historical record.

    It was the approach that floored the Marines.

    Marine Strongman Globe Dumbbell Curl
    Marine Martial Arts Instructor Trainers Division - Atomic Athletic Traditional Strength Training Clinic:Thick Handled Globe Dumbbell Curl

    I will get to that in later Bomb Proof Bulletins, but it is there in my Stone Lifting Wall Charts. Yes. The Marines are once again lifting stones.

    Get some ideas here: http://atomicathletic.com/store/index.php/gym-art-charts/atomic-athletic-stone-sphere-instructional-chart-set-posters-1-2.html

    If you want to get the feel for real stone lifting, then you just might be someone who would enjoy the Atomic Athletic “A Gathering of Stone Lifters”. It is a new thing for us and unlike anything you have probably been a part of. It will be smaller than than our strongman picnics and should have a completely different feel. Check out the details at this link:

    http://atomicathletic.com/store/index.php/a-gathering-of-stone-lifters.html

    All the best,
    Roger LaPointe
    “Today is a good day to lift.”

    PS. If you enjoyed this Atomic Athletic Bomb Proof Bulletin, make sure to re-sign up for it, as we are in the process of upgrading it. In a short time, this version will completely disappear and you will no longer get a bulletin, if you do not re-sign up. Here is the link: http://eepurl.com/AjKQz

  • Tough Hands

    Shaolin Monks“Torn Chunks of Flesh” is apparently a good attention grabber, no pun intended.  But speaking of grabbing, I received a big response from people asking about hand care and toughening skills.

    As those of you have read in the “Training Like A Strongman: Basic Course”, the real strongmen, of every culture, try to combine skills and training whenever possible.  As such, I would like to point out the Shaolin Circles exercise.  I will spare you the Chinese, especially since I also can’t pronounce their word for the exercise, but Shaolin Circles are one of the very best hand toughening exercises I have ever done.

    The only superior exercise is the spinning ball move, but it does not translate well to still photos.  I note this because those of you who have the Stone Sphere Wall Charts have a sequence photo series of the Shaolin Circles.  As a little bit of added description, if you use a granite sphere for the move, instead of the medicine balls that many of the gym owners actually substitute, the twisting of the hands is like using a heavy grit sand paper on the entire palm.

    Of course, the Shaolin Circle move will work the grip, all the muscles of the arm and upper back, as well as the crushing power of the chest.  Amazingly, you do not need a super heavy stone to perform this exercise.  Yet, it is a real shock to your system, as the only athletes I have met who are strong enough to immediately move beyond a 56 pound sphere are wrestlers.  I believe the wrestlers have this odd sort of functional strength specifically because of the wrestling itself.  Of course, that means a movement like this would be particularly helpful for the training of wrestlers.  I learned the Shaolin Circle when I met the Shaolin Monks in New York City.

    I hope this helps out with your hand toughening skills.  Thanks to all of you who sent in messages asking for this related topic.  If you want to see more on the stone balls and Wall Charts, then check out these links:

    http://atomicathletic.com/store/index.php/atomic-athletic-stone-sphere-instructional-chart-set-posters-1-2.html

    Of course, you can check out the various stone lifting DVD and courses at this link:
    http://atomicathletic.com/store/index.php/lifting-stones/stone-lifting-courses-dvds.html

    Live strong,
    Roger LaPointe

  • Squishy?

    Sure, we sell a wide variety of Medicine Balls.  They are great, but they are not Tai Chi Balls.

    The hallmark of a Tai Chi Ball is that it is NOT squishy.  So a traditional Tai Chi Ball is made of wood or stone. Ours are handmade by expert woodworkers right here in America. Pennsylvania to be more precise.These have been difficult to find in the past, but Atomic Athletic has filled this niche with our usual flair. Unfortunately, stone is dense stuff that makes for a heavy ball. In fact, the stone is what we're world renown for.  Depending on the time spent training and the actual movements, the stone ones are just too heavy, but It is an option for some. The YMAA has recommended Atomic Athletic for these. You can see that here.

    Atomic Athletic now has THREE different sizes of Tai Chi Balls made of solid wood.  We have a Beginner, Intermediate and an Advanced size.

    tai-chi-ball-beginner

     

    This beginner ball weighs 3 pounds.

     

     

     

    tai-chi-ball-intermediate

     

     

    This is our intermediate Tai Chi Ball. You can see how beautiful this is. It has a durable wax finish.

     

     

    This advanced ball is one of our most popular. taichiball_brown_l_1

     

     

     

     

     

    We also have some expert books and DVDs to help in your training with the Tai Chi balls.

    Tai Chi ball bookThis book is one of the most popular and comprehensive books on Tai Chi Balls and Qigong.

     

     

     

    Tai Chi ball DVDThis DVD is a great companion to balls and book above.

  • Kettlebells: the Martial Artist’s Strength Tool of Choice by Steve Cotter

     Confusion often surrounds the topic of strength training for the martial arts. There are generally two schools of thought on the subject. One school states that weight training is detrimental to martial skill acquisition because the excessive tension held in the muscles will reduce the fluidity of movement, thus robbing one’s technique of speed and power. The other school says that strength training done correctly and as a compliment to the martial skill training will increase the contractile strength of the body without sacrificing flexibility, the end result being improved speed and power.

    Where do I weigh in on this long-standing debate? Some weight training practices will indeed create sluggishness and a loss of tensile strength but only if the martial artist uses a body-building or train-to-failure approach. Any weight training will also diminish martial skill if it becomes the primary focus rather than a supplement to the martial arts skill training. Strength training, when the appropriate method is selected, will compliment and contribute to enhanced martial art skill, in the form of greater speed, power, flexibility and endurance.

    So what is the right method of strength training for the martial artist? Why should a martial artist practice strength training, and how does one begin? While there are many training tools available, kettlebells are the tools that offer the most to the martial artist’s strength training curriculum.

    How To Strength Train With Kettlebells
    Kettlebell

     Of all the physical variables that the well-rounded martial artist must address when designing the right strength training program, there are 4 in particular that kettlebells address better than other training modes: strength/endurance, mental toughness/body hardening, martial specificity, and efficiency (economy of motion).

    In a martial arts or fighting context, strength/endurance, or “enduring strength”, is the ability to fight with intensity for extended engagements. This is even more crucial than maximal strength, or the ability to deliver one very powerful blow. Maximal or limit strength is very important as well, as in knockout power, or a quick submission, but the well-rounded fighter must be prepared to deliver multiple strikes in combinations. This requires tremendous strength/endurance. Kettlebell high repetition snatches, for example, develop a strong work capacity and anaerobic threshold. This means that you learn to continue to apply power even while aerobically taxed. For the martial artist this is a very important skill. Often times it is not how strong you are when you are fresh but how strong you remain once you become winded and have expended a lot of energy that determines the outcome. Because kettlebell lifts require full-body integration, it is a much better tool for the martial artist than doing high repetition isolation movements with a barbell or dumbbell.

    Mental toughness and body hardening are listed together because they cannot be separated in the application of martial arts. One who is “mentally tough” will fold under an effective thai kick to the lower leg, if his body is not sufficiently hardened for the impact. Likewise, the fighter with a ruggedly conditioned body will eventually waiver if he is kept in an uncompromising position, such as a lock, unless his focus is perfectly sharpened and mentally tough. Kettlebell training helps to develop the necessary psycho-physical balance that is crucial to effective martial arts. In exercises like the kettlebell clean and snatch, wherein the kettlebell flips around the hand, and rests on the forearm, there is body hardening occurring due to the impact of the bell on the arm. In the early stages, the bell tends to come crashing down on the forearm, even causing pain. The perseverance to proceed is an early test of one’s mental resolve. As the techniques become more refined, there is less impact on the forearm, as one learns to move the hand fluidly inside of the kettlebell handle. Even still, the bell rests on the forearm, exerting pressure and over time increasing the density and hardness of the area. Such training as the high-repetition snatch and jerk as seen in traditional Girevoy Sport of Russia is a real test of both one’s mental resolve to persevere and physical ability to accept pain. These attributes need to be embraced by the martial artist as well.

    In sports science, the term ‘specificity’ refers to the adaptations to the physiological systems that occur as a result of the training program design. For the martial artist, the strength that is developed through supplementary weight training must be able to transfer into improved striking, kicking, grappling, trapping, and throwing skills. If your fighting techniques increase in speed, power, and focus as a result of your strength training program, then your program has a high degree of specificity to your martial art skill. If you become more sluggish and start getting hit by people that couldn’t hit you before then the strength training regimen is ill-designed and non-specific.

    Like in martial art technique, in kettlebell lifting the grip, the hips (and core), and the stance are involved in every motion. The highly ballistic nature of such exercises as swings, cleans, snatches and jerks very closely mimic the type of explosive full-body integration involved in executing effective strikes, kicks, and throws.

    Specificity - How To Integrate Kettlebells Into A Martial Arts Program

    The concept of training specificity ties in very closely with the concept of training efficiency; you won’t have one without the other. With a strength training program that is specific to enhancing martial skills, we also develop efficiency. All martial art styles pursue an economy of motion. The prevailing quality in the movement of gifted martial artists is efficiency. This is irrespective of the style and is independent of the speed of execution. Efficient movement will remain efficient whether practiced at full speed or in slow motion. Efficiency relates to using only the energy necessary to achieve the result, nothing more. It also relates to spending only the time necessary to achieve the objective, no more. In a martial analogy, this means not using 1000 pounds of force, when 4 ounces will do. If you can unbalance the opponent with only slight movement, it is more efficient than using every last bit of energy to send him off balance. When cultivating martial skill, most of one’s time should be spent on mastering the particular techniques of one’s style, not on cross-training. The strength training protocol selected should be one that allows for specific strength gains without demanding too much time away from the martial skill practice. This means relatively short, intense workouts that allow the body to remain fresh for skill practice. The specific time guidelines are relative to the experience and physical attributes of the trainee, but as a rule of thumb, the strength training curriculum should not exceed 30% of the martial artist’s total training. In other words, to be efficient with his use of time, the martial artist should spend at least 70% of the total practice time on the martial art skill training and not on lifting weights.

    To develop an efficient strength training regime, kettlebells are the ideal choice because the types of movements are similar in nature to many of the basic martial art techniques. This contributes to the economy of motion—you are not being asked to learn radically different motor patterns. Take the 2 Kettlebell “rack position’, in which 2 kettlebells are resting on your arms and body. This position is attained by taking a kettlebell in each hand and cleaning them to the top position. The kettlebells stay in the top position for a period of time. This 2 kettlebell rack position is mechanically very similar to a basic guard position, as in boxing. In a fighting stance, there of course will not be kettlebells in your hands, and one or both hands may be extended slightly in front of the body, with one foot forward. The action of the body, however, is virtually identical: the lats are “full”, in a very strong compressed position, the shoulders are relaxed and sunken, the chest is hollow and the back is rounded, the knees have a gentle bend (springy), and the tailbone is tucked slightly under. Try this: take a fighting stance of your liking and bring the hands up in a guard position. Notice how it feels in the back/lat, abdominals and ribcage. It should feel very full, alive, and powerful, like a tiger ready to pounce. Now do the 2 kettlebell clean and hold them in the rack position. The same sensation of fullness in the torso should be present.

    The similarities in mechanics required for the martial technique and the kettlebell technique make the 2 kettlebell clean/rack a highly efficient choice of exercise, due to its specificity. Because you do not have to alter the body mechanics for the two movements, there is no wasted time in your strength practice. There are numerous other examples of kettlebell drills that have a high degree of specificity, and are mechanically efficient for martial artists.

    Some of the most significant characteristics of a well-rounded martial artist are strength/endurance, mental toughness/body hardening, martial specificity, and efficiency. These 4 attributes need to be addressed when supplementing martial arts practice with weight training. Kettlebells are the tool of choice for accomplishing these objectives, and when properly integrated will increase the speed, power, endurance and movement skill of the martial artist.

    Since this article was written several years ago, Atomic Athletic has greatly expanded its offerings of strength training equipment for martial artists. Check out the following products:

     

    Tai Chi Ball Tai Chi balls have quickly become an Atomic Athletic best seller for martial artists

    Tai Chi Balls - this has rocketed to the top of the Atomic Athletic top sellers list. These are handcrafted by master woodworkers and made in the USA.

    Stone Balls are perinial favorite among martial artists.

    The Tendon and Ligament DVD is our most popular instructional video.

     Iron boots are much like the Tetsu Geta

    Kettlebell Handles are a great way to get a work out in a small space because they are so versitile.

  • East Meets West in Strength Training

    Shaolin Monks
    Roger and Shi Guolin discuss stone padlock training during a recent visit.

    I have been lifting weights for over 20 years and have been involved in one way or another with a number of sports: Olympic weighttlifting, Powerlifting, All-Round Weightlifting, Highland Games, Strongman and a variety of other sports, and I am still finding more new and exciting training methods each time I work out.

    My recent meeting with the Shaolin Monks really got me fired up for stone padlock training. The Monks showed me complex methods of strength training that blew my mind. They even showed me basic, foundation exercises that were super cool. Since then, I have been getting outstanding results in my training with stone locks. Most notably, my upper body and shoulders have never felt stronger and my forearms are reaching new levels of strength and definition with each new workout.

    After working on several of the movements the Monks showed me, suddenly I had an epiphany; something I had always wanted to try but could not previously understand. Several years ago, I read about a special training method of German Strongman Herman Goerner called “Die Kette” (the chain).

    goerner Meet Goerner

    Before I get into exactly what "The Chain" is, here is some background information on Herman Goerner for those of you who may not be familiar with him.

    He was born in Haenichen, Germany and lived from 1891-1956. He stood around 6’ tall and his weight varied from 220 in 1920 all the way up to 260 lbs during the 1930's. Goerner was one of the last great professional strongmen of the 20th century. He was particularly well known for his phenomenal hand strength and his deadlifting ability. Goerner could do a one-arm barbell clean with 297.62 lbs, a strict barbell curl with 220.46 pounds, a one hand snatch with 264.55 lbs. and a two-arm snatch with his arms crossed with 231 lbs. Also among his many outstanding lifts was a one arm deadlift of 727 ½ pounds.

    Goerner was a true physical culturalist and he employed many different training techniques to build and maintain his tremendous power. His gym in South Africa was stocked with all types of weights including globe barbells, block weights, dumbbells and kettlebells. He also had an area to practice boxing, wrestling and gymnastics.

    In his biography “Goerner the Mighty” by Edgar Mueller there was a section on how he trained.

    As I mentioned earlier, one of Goerner's favorite techniques was called “Die Kette”(the chain) and he loved to do it using kettlebells. He could do this since his gym had many different sizes of each. He began with lighter kettlebells. and did a variety of movements then moved onto the next size and performed many of the same movements. As he moved down the rack the exercises changed and adapted as the weights got heavier. Sometimes he only did one circuit, sometimes he did several.

    I thought since I have three different sizes of stone locks to use, that this would be a perfect opportunity to give “Die Kette” a try, but I would modify it with complexes, in the manner of the Shaolin Monks.

    I began with the 10 pound stone padlocks. First, I started out with some callisthenic exercises to warm up a bit. I held the locks and did some arm circles and various types of swings. I varied the speed of these movements and my shoulders were already fried. Then I did a variety of lateral raises. My shoulders were screaming by this time as were my forearms. I finished up with some wrist curls and reverse wrist curls.

    justin10pl_d See a real Kung Fu master at work

    Then I immediately grabbed the pair of the 25 lb. stone locks and began overhead pressing. First as strictly as possible then as many push presses as I could. Keep in mind that I had to “stay tight” and grip the padlock tightly the whole time to be able to complete the presses. I then started what you might call curling. Due to the unique shape and leverages of the stone padlocks, all the
    stress was on my fingers and wrists and forearms. I did horizontal curls and then hammer curls and my forearms felt like they were about to explode, since
    they were so gorged with blood.

    I was huffing like a boiler at this point, but now it was time for the big
    boys. The 45 lb. padlocks were up next. I did cheat hammer curls until I
    couldn’t feel my arms. I ended the workout with a farmers walk with these up
    and down a hill near my house.

    The whole workout took maybe 30 minutes and my body was utterly destroyed. The
    next day I was so sore that I could hardly move but I was happy knowing that my
    training was working.

    Atomic Athletic will be coming out with more detailed stone lock training
    programs in the future, including traditional movements as well as many we have
    come up with on our own. Check back often and don’t miss our workout reports
    and periodic updates in the Bomb Proof Bulletin.

    Here are some other tools to help in getting strong from the East and the West:
    Shaolin Muscle Tendon Change Classic DVD

    The Art of Hojo Undo: Power Training

    Stone Padlock Training DVD - the tools aren't any good if you don't know how to use 'em. This is an Atomic Athletic Exclusive

    30 Pound Stone Ball - East collides with West in this Atomic Athletic exclusive granite ball. Use for strongman training or kung fu... the choice is yours. We include the instructional wall charts for FREE.

    Live Strong!

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