World Champ Trains with Bulgarian Training Bags

Here's a shot from a recent wrestling camp of Terry Brands training with one of Ivan Ivanov's Bulgarian Training Bags. Brands is one of the best and most decorated amateur wrestlers in US History:


World Champion Wrestler Terry Brand - Tricep
Extensions with a Bulgarian Training Bag

Two-time World Cup Champion

2000 Olympic bronze medalist

Gold medalist at the 1995 Pan American Games

3x U.S. Nationals title winner

5x World Team Trials

2x NCAA Champion at the University of Iowa

3x Big Ten Champion

3x NCAA All-American

Posted a 137-7 career record at Iowa

Think he would train with anything less than the best?

Ivanko Super Gripper vs Hand Gripper - After 15 Rounds

As I discussed this morning, the Ivanko Super Gripper certainly has many advantages (among them portability and the ability to progress.)

But what about hand gippers?

Both pieces of equipment train the target musculature through a full range of motion, both can be used progressively and both are top quality so you know you can count on ‘em pretty much forever.

You see, as far as training the major function of the hand muscles (i.e. finger flexion i.e “crushing” strength (both hand grippers and the super gripper will work just fine but hand grippers also have their own unique advantages that no other piece of equipment can match.

Let me tell you what I mean.

Hand grippers, by virtue of rotational spring resistance, match the perfect strength curve
of the gripping muscles of the human hand. I think it was purely by accident but basic physics, human physiology and industrial ingenuity all happened to come together at a perfect moment to create a perfect (or nearly perfect) strength tool.

While hand grippers may lack the overall consistency of the Super Gripper or plate loaded grip machines, they more than make up for it in physiological effectiveness. No other piece of training equipment can reproduce this effect.

What’s more, there is nothing more satisfying than finally hearing the "click" of the handles of that gripper that you have been working on for a long time.

And don’t forget, if you want to develop a specific kind of strength you have to train in a specific manner so if you want to get stronger at hand grippers, you gotta train with 'em.

Now, what about the combination of the two types of training equipment – the Ivanko Super Gripper and heavy duty hand grippers? Remember, they both train roughly the same structures, although from a slightly different standpoint (based on the nature of their respective types of resistance types.)

To benefit from both (or either), simply train, systematically, in a progressive manner, while alternating workouts types. Stick with it and keep improving for long enough and an Iron Grip will be yours.

Train hard,
John Wood

P.S. To order your own Ivanko Super Gripper, Click Here.

The Showdown: Super Gripper vs. Hand Grippers

You know, everyone likes to play "Celebrity Deathmatch" when it comes to some of the different exercises:

Squats vs. Deadlifts
Kettlebells vs. Dumbbells
Barbells vs. Machines

I'm sure you get the picture. What is going to ultimately determine whether one exercise is "better" than another is how many requirements it fills with what you are trying to accomplish combined with how much you enjoy that exercise in and of itself.

So, for example, if you wanted to build overhead pressing strength, you could do your presses with a barbell, a dumbbell, a kettlebell, a sack of potatoes or even Eclipse the cat - it really doesnt matter, resistance can come in any form you want it to and as long as its performed progressively, you will get stronger.

However, if your goal is to get stronger at something specific say a barbell overhead press, the best way to do that is to train the barbell overhead press.

Simple huh? Evidently not so much as there are a lot of "confuz-ed" people on this point.

Thing is, what you can also do is supplement an exercise for varietie's sake and compliment it with a similar exercise.

So for example, if you wanted to increase your overhead press, you could alternate workouts with barbell pressing with dumbbell pressing and the two exercises (or other similar modalities) would compliment each other very well.

There are some other things to keep in mind for this type of scheme that I will go into on a later date.

Anyhow, this brings us to todays matchup:

The Ivanko Super Gripper vs. Hand Grippers

So whats better? (If you are thinking "better for what?" you are on the right track.) They both provide a very effective workout, and they are both useful but keep in mind they are also both different.

Lets take a look at some of their unique qualities.

As far as progression is concerned, the Ivanko Super Gripper is obviously the favorite. Instead of needing multiple grippers, all you have to do is adjust the spring farther from the pivot point to increase the resistance.

And yes, the Ivanko Super Gripper can be adjusted from a levels easier than your grandmother could use all the way up to levels that would challenge the Worlds Strongest Man

Theres over 50 levels of adjustment so the Super Gripper is going to give you an effective workout no matter who you are.

This also makes the Super Gripper pretty useful if you are on the go, just pack it in your suitcase and youre off (never mind the funny stares from the x-ray checkers at the airport)

But does this make hand grippers "obsolete?"

No, not by a longshot. Tune back in later today to find out why.

Train hard,
John Wood

P.S. In the meantime, youll definitely want to zip on over to this page and pick up an Ivanko Super Gripper for yourself if you haven't done so already. Up, up and away!

Ivanko Super Gripper



The Ivanko Super Gripper

Do You Know The 37 Components of the Perfect Repetition

A century ago people trained to get stronger because they didnt know any other way. If something worked, they kept using it, -- if something didnt work, they discarded it until they found something that did.

And then they just trained -- hard, serious, purposeful training.

Progressive strength training made a lot of sense back then (still does) but these days, it would appear that the main pastime of the modern Iron Game is to make strength training as complex as possible.

Did you know that there are 37 different components of the perfect repetition?

Yeah, neither did I, but theres some guy out there layin em all out just the same.

Now the thing is, when you train, you have to concentrate, but there is only so much concentration to go around and if you have to think about 37 different things for each REP then you lose focus on the actual training.

So, with this in mind, the best training advice isnt necessarily the longest, or most detailed, or even the oldest for that matter – it is what can be applied in the simlest manner.

As far as the "perfect" repetition all you really need to keep in mind is this:

1. Pick Up.
2. Put Down
3. Repeat as needed.

Train hard.
John Wood

How to Train Like a Ninja Warrior

We received the first one about two months back with the second one coming shortly afterwards. They have been trickling in ever since and this weekend we received a record number of them.

What am I talking about? -- emails from folks out there saying "You gotta check out this new show!"

Here in the states its called "Ninja Warrior" but in Japan, its called "Sasuske" - named after the legendary ninja Sasuke Sarutobi who lived during the Meiji era of Japanese history.

Needless to say, ninja warriors had to be the ultimate athletes, who could run, jump, swim, climb or lift just about anything standing in their way.

The show in question "Ninja Warrior," is a Japanese game show featuring the toughest obstacle course in the world, and, as if its not tough enough already, the contestants must complete each stage in a time limit.

Each stage is a unique blend of strength, skill, balance and agility.

The challenges are incredible, and if you are going to be a true ninja Warrior, you are going to need some very strong hands -- to complete the course youll have to crawl along ledges hanging only by your fingertips, make your way across a giant curtain by grabbing bunches of cloth in your hands maneuver giant steel rings over an uneven track and many, many more unusual feats.

The final stage is relatively easy, just "spider" climb while pressed between two 40 foot walls and then climb up a thirty foot rope - but did I mention theres a 30 second time limit?

It's also not a surprise that they chose rope climbing as one of their final challenges - I mean, what other exercises builds an iron grip and incredible upper body strength as effectively as rope climbing?

Only two out of two thousand contestants have ever completed all four stages in the ten year history of the show.

All I can say is check it out, "Ninja Warrior" is on the G4 channel.

Train hard,
John Wood

P.S. If you want to be a true Ninja warrior, youll have to learn to climb
a rope like the Monkey God himself. Heres more info on our top quality
manila climbing ropes:

Manila Climbing Ropes

Or, if you want a rope you can hang outside, heres your link:

Outdoor Polyplus Climbing Ropes

The One True Way Revealed

The argument rages on – who has "The Best" way of training. One group says you should train only a few hours a week, another says you should train a few hours a day.

One says strength machines are the greatest thing ever, but another says they aren’t worth the price of scrap metal. One says training with bodyweight is the only way to go, another says heavy singles are the only way to build strength. Still another says high reps with lighter weight are worthless but another says low reps heavy weight will leave you injured for days.

So whos right?

Well... they all are, at least to some extent, and they are all wrong to an equal extent.

You see, the first step is to separate "what works" from what doesn't – at least physiologically speaking That should be simple enough. The process by with the human body "gets stronger" has only a few, simple, and relatively easy-to-incorporate requirements.

Once those are filled, training can take any number of forms but once we separate what works from what doesn’t we still have to separate "what works" from what "works well."

Some ways to training are better than others but what makes those ways better than others, is what the heart of the matter is here.

And so, we have the "One True Way" – the only answer, the final point that all training comes down to... which is:

"Functional Dictates Design"

Surprised? You shouldn't be, those three words answer nearly every training question and "training" need never get any more complex than this.

"How many sets... how many reps... which equipment should I use... how many days to train... whats better squats or deadlifts... why is recovery important... should I do "this"... should I do "that"...

All the answers to these should be obvious.

Every workout has a purpose, or at least it should have one, otherwise, its just "doing something." And "doing something" while certainly important, is not necessarily the same as training for a specific outcome.

You choose the "tool" i.e. the means or method, based on what you are trying to accomplish. This should be obvious, and it was fortunately one of the first things that I was able to comprehend in my training career.

But if this concept were so simple why are folks essentially trying to pound in a nail with a banana and wondering why it isn't working so well?

I sure cant say, but the good news is that as long as you understand why “Function Dictates Design” you should know exactly how things need to be changed to get back on track.

For whatever way you woudl like to get stronger, for however you would like to train, simply do what is necessary to achieve it, no more, no less.

And when you understand "how" and "why" the only thing left is to "do it."

Train Hard,
John Wood

Rope Climbing Workout

It was such a beautiful day yesterday that we hung a climbing rope from the balcony in back of the FHS warehouse and did a few things. Take a look:


Me and Flash, checkin' the scene.


Up, up and away.


Pullups and leg raises...


Need an outdoor climbing rope? Get your own right here.

5K Results

Before I begin, I want to thank all the well wishers who wrote in with some encouragement. I recognized many of the names, but there were many more who I didn't know and its' quite amazing to get a thumbs up from a total stranger.

A thousand "Thank Yous" to all of you.

Interestingly enough, that is something I am going to cover later on in this note.

So anyhow, Saturday was a perfect day for a race. We arrived around 9 am to pick up our info packs and get situated. Starting time was 10:00 AM and the weather was cool, but not cold.

Not much fanfare to it, after some meeting and greeting, we went to the starting area, the mayor of Royal Oak said a few words and off we went -- around 400 runners in all (and a few hundred other assorted walkers and participants)

I started strong and held a good pace for the first half but at the midpoint I knew it would be a struggle to finish. Yes, there's being in shape and then there's being in racing shape. I wasn't really conditioned for long distance, but that was the last thing on my mind.

My goal was just that, to finish. – and I did. It was the longest distance
I had ever consciously run. I'm sure we ran longer distances during football workouts but it was never measured or timed.

Anyhow, one of the great things was this – throughout the winding course of the race, there were folks stationed every few hundred yards to make sure everything was on the up and up.

You know, to make sure nobody passed out, or got hit by a car or anything.

These were complete strangers but as everyone passed by, they gave a hearty, "Lets go, you can do it."

Amazing how much a few words of encouragement from a total stranger can mean.

So there I am plodding right along and there's this little voice in my head
that kept saying things like:

"Go ahead and quit, no one will mind. Its ok..."

But there was another voice, that kept saying "Keep going, you're almost there."

And that's the one I chose to listen too. My time was 32:39, not a world
beater by any means but it's a place to begin.

There was no fear, no doubt, no hesitation, just 100% will power keeping me
going.

Now on to the next...

Train hard.
John Wood

P.S. If you still havent signed up to our mailing list to be the first to hear
our upcoming big announcement, here's the chance – take it:

FHS Mailing List

Something New on The Horizon

We've got a big surprise coming up in the near future but instead of releasing it via email like we usually do, I thought it would be a pretty cool idea to send the announcement through the mail instead.

We are still working out the details but, if you would like to receive advance notice on whats going to happen, sprint on over to this page and get signed up ASAP:

FHS Mailing List

More details coming soon.

Train hard.
John Wood

Log Bar Training at Dr. Ken's Place

Thought you might like these -- shots from a recent workout at Dr. Ken Leistner's garage gym. The lifter is Mike Senft, former Princeton University tackle:





Want a Log Bar just like Dr. Ken trains his athletes with? Here's the way: Dr. Ken's Original Log Bar

Important

Our mail carrier has recently informed us that the United States Postal Service (which we ship our products by) will be raising their rates effective on May 14th, 2007.

The rate increase will be roughly 10% across the board for shipping and handling for foreign and domestic orders.

It's only a few bucks here or there but if you have had your eye on any of our products, I highly suggest ordering ASAP.

Shelby and Bill will be in the office all day, order online or if you
would like to talk to one of them, heres the number:

1-800-978-0206

Here's our most popular training course, grab one immediately:

Hand Balancing for Muscular Development by Bill Hinbern

Train hard,
John Wood

The Next Crazy Thing I'm Doing

I went into grad school right after I stopped playing football and even when my playing days were over, I still continued to train. I had a quality barbell, a few hundred pounds of plates, a few assorted grip tools and a floor.

It was all I needed, and I actually did most of my training in the kitchen of the efficiency apartment I used to live in.

I kept up the strength stuff alright but for over two years I neglected the conditioning work. I knew I needed it but I did not enjoy it, and just couldn't bring myself to do it.

Without a strength coach yelling at me, I didn't have to either.

Well grad school finished and it was time to start cranking FHS up to high gear. I started focusing everything in my life on Excellence and along with that was the conditioning work I had been missing.

So I began to go running again. - it was tough as hell as first, (but it always is), but after sticking with it, I have actually grown to enjoy it.

Im in better shape now than when I was a player which I think is pretty cool. Not to mention that the conditioning work has also kick-started my strength work nicely.

If you have been reading my emails for a while, you have heard me talk about this subject frequently and it's a good idea in more ways than one to get and stay in shape.

Anyhow, this coming weekend I had plans that got canceled at the last minute and after hearing this, my girlfriend asked me if I would like to run a 5k race that is going on at a park near her house instead.

I thought about it for a minute and with no specific long distance training, said sure, sign me up. -- Yes me, the guy who used to hate running and has never run a race in his life.

I figured that my average conditioning workouts last around 30 minutes anyway so 3.1 miles shouldnt be too bad at all.

Im interested to see how I do and in case youre wondering, at a solid 255 lbs, (not too far off my playing weight) Ill be more of a Clydesdale than a Thoroughbred but that suits me fine.

I also haven't changed my current training either. Wednesday was a great strength workout, today (Thursday) will be a normal conditioning session Friday will be a great lift and then its game time on Saturday morning (lust like the old days.)

To me its just another workout, and like all my workouts, Ill take it to the limit.

Wish me luck... or on second thought, dont bother, This aint about luck.

Train hard.
John Wood

Thick Bar Training For Powerful Forearms

Thick handled equipment has had a long tradition in the strength world although I believe the reason for that is partly by happenstance.

In the old days, you couldn't go to a sporting goods store to get a good weight set (Ironically enough you still can't.)

Many folks had to make do with what they could find which usually consisted of old pipes or axles with which to do their bent-presses and one arm deadlifts.

Of course, these old pipes were almost always somewhere between two and three inches in diameter and as a result, any training done with them strengthened the hands and
forearms tremendously.

While you can easily order a super high quality Olympic Barbells from far off lands, thick handled equipment is still a tremendously valuable method of training.

In fact, many of the top NFL and College football weight rooms now feature thick handled equipment to the exclusion of 'standard' equipment.

(Its about time.)

Why not build the strongest hands possible - no one says You have to train with an Olympic bar.

Most of thick bar training success simply comes down to following the usual rules of doing it,' overload, progression, recovery etc.

However, if you want to lift more than the average bear on thick handled equipment you will need to address seven key aspects of development in your training.

Today I am going to talk about two of them:

First of all, one of the great values of thick handled training has to do with how effective it is for strengthening the thumbs which are in fact the weakest link in this type of training.

Of course as with any method of training, when you strengthen the weak link, the overall strength of the chain increases. Your thumbs will strengthen automatically through thick bar training but to take it to the next level you will need to develop your thumbs dynamically through a full range of motion, with pre- stretch etc

Simple enough eh?

The second thing I am going to mention today is to think about what is really going on with thick bar training - what is being trained isometrically and what is being trained dynamically

Which 'metric' will allow it to be measured most effectively.

The answer to that question will unlock a whole new world of development. That should be enough to get your mental machinery cranking. The other five, well, those are for another time.

Train hard.
John Wood

P.S. To get the World's finest thick bars, heres your ticket