Memories of Karl Gotch

Karl Gotch and MMA fighter Josh Barnett on the January,
2007 cover of Weekly Gong Pro-Wrestling Magazine
(Life is Movement, Movement is Catch)
It's 2:30 in the morning and I just got the news that Karl Gotch passed away just a few hours ago. It doesn't sound like it was unexpected nor that he was sick or suffered during his last days which is a good thing, although news of an unexpected death is never an easy thing to take.

I was fortunate to have met and trained with Karl back in June of 2001 when I went down to Tampa, Florida to train with Matt Furey.

Let me take this opportunity to say that some of the things that have been posted about Karl and Matt Furey are flat-out untrue. -- I would know, I was there and saw things as they were with my own eyes.

Now, however, is not the time to discuss that, but what I will do it tell you what it was like to train with Karl Gotch.

Let me back up a minute.

I had already been in Tampa for two days – and had already had three Workouts, when Matt told me be ready a few hours early today (a Sunday) because "we've got to pick up Karl first."

That's right, Sundays were the day when Karl would attend Matt's training sessions. Thing is, Karl lived at least 90 minutes away so if he was going to be there, we had to go get him – and take him back afterwards, obviously quite a commitment -- and very well worth it.

Anyhow, we made our way to pick up Karl at his apartment. As Karl approached I got out of the car and introduced myself. Aside from a cordial hello, Karl didn't say a word to me for the rest of the trip which was not a surprise as it took a while for Karl to warm up to anybody (if he ever did at all, which I guess wasn't often)

Many miles later, we arrived at the gym and met a few more of Matt's students who were there for the session.

The session itself was split up into two parts: first half was conditioning, second half was sparring/ submission work.

As we began, Karl, who had just had hip surgery, sat on a chair in the corner and watched everything going on like a hawk.

I was on the far side of the room working on my wall walking. I had only been bridging for less than two weeks at that point and still learning the ropes.

Karl came over to me and said, "Let me show you how to do that right." We started with basic wall walking which I was pretty good at and Karl seemed pleased.

Once that was finished, it was time to go unsupported at the bottom position. – This can be pretty scary when you aren't used to it, but fortunately I'm a fast learner and was able to get at least a passable grade. Then it was time to wall walk but walk while keeping my chest on the wall at the bottom.

The first few times I couldn't get it and Karl barked "you must master this step if you are going to learn bridging gymnastics"

He was right, if you can't get your chest out over your chin, it just wont work.

After some more tries, I could just about get it, although Karl helped out by pushing my chest against the wall and making me hold it for a few more counts than I would have been able to otherwise.

"That's how to do It," he said, "now let me see you fall into a bridge."

Fortunately about a week before I had learned to fall into a bridge, by using my hands as support. I did so.

"Good, now do it without using your hands"

Truthfully, I was scared to that I would break my neck if I did that and was hesitant. I kept not bending far enough and ending up flat on my back as most people do

Karl's solution was to grab my hands in order to slow the speed down and get me used to falling backwards. This helped quite a bit although I never did make it on my own that day. (I got a no-hands falling bridge about a week later)

"Now bridge," he announced as if the whole world should start doing it, Karl went off to correct a few other students there. When he got back to me he said, "let me see you kick over."

I hadn't quite mastered that either yet but could almost do it. Karl seemed pleased with what little I was able to do. "Here's how you work your neck," and he proceeded to do manual resistance in every direction while grabbing my head like a cantaloupe.

"I hope you don't have to drive anywhere tomorrow because you won't be able to turn and see the traffic light when I get done with you." (He was right)

The last exercises of the day were what he called half-moon pushups; performed on a small "board" I guess you would call it. (I dont know the correct name, but it was something from traditional Indian physical culture.)

This board allowed for a greater stretch for various kinds of pushups. In any case, instead of telling us how many to do, he said go until I say stop (which was about 10 beyond what anyone was able to do.)

I was the last in line so at least I knew what I was up for. As I was fighting for those last few impossible reps, Karl said "relax your face, you look like you're giving birth."

(How’s that for a line?)

"You must stay relaxed at all times, especially when giving maximum effort," was Karl's coaching point.

At this point, the conditioning period was done and it was time for sparring and submission practice. Understand, this was like taking a math lesson from Einstein or a singing lesson from Caruso.

In a word, amazing: Karl's ability to dissect each and every move was truly remarkable. He taught us the correct way to apply the front face lock – the chin lock, and how to pop a guys elbow out with the flick of a wrist. It was with good reason why he was known as "The God of Wrestling."

Bear in mind, I have yet to see this information demonstrated any where else, even to this day. Once the session was over, it was time to take Karl home.

We loaded up the car and I sat in the backseat as Karl and Matt talked.

About half way through the trip and halfway through a conversation with Matt when Karl turned back to me and said "John, you must lose the weight around your middle." I told him I would work on it. He said "good" and went back to his conversation with Matt.

We arrived back at Karl's apartment and said goodbyes. Karl said it was a pleasure working with me. Later Matt told me he rarely said that to anyone.

All in all, it was an honor to have trained with the man. His teachings directly and indirectly had a permanent affect on my training, something which I will always be grateful for.

Thank you Karl, I appreciate it. Rest in Peace.

John Wood

Why I Cook a Mean Banana Bread

Strength training is a lot like cooking - you’ll only be successful when you follow the recipe correctly - and that means adding the right ingredients, in the right amounts, in the right order. And just like training, if you don't "do it right" all you'll end up with is a mess.

The "things" that workouts are made of are: sets, reps, exercises, frequency, duration, and intensity – when all of these things "work" together you’ll get stronger.

Now I'm not much of a chef, but do understand how things fit together which is why I'm a pretty strong dude... and why I can cook a pretty mean banana bread.

Here's the recipe I use:

2-1/2 Cups all-purpose flour
2 teaspoons baking powder
3/4 teaspoons salt
1/2 teaspoon baking soda
1-1/2 cups mashed very ripe bananas (3 medium)
1/4 cup milk
2 teaspoons vanilla extract
1/2 cup butter or margarine (1 stick)
1 cup sugar
2 large eggs

1. Preheat oven to 350 F. Evenly grease 9" x 5" meal loaf pan. In medium bowl, combine flour, baking powder, salt, and baking soda. In small bowl, combine bananas, milk, and vanilla.

2. In large bowl, with mixer at medium speed, beat butter and sugar until light and fluffy. Beat in eggs, one at a time. Reduce speed to low; alternately add flour mixture, occasionally scraping bowl with rubber spatula. Beat just until blended.

3. Pour batter into prepared pan. Bake until toothpick inserted in center comes out clean, - this takes about 1 hour and 10 minutes.

Makes 1 loaf.


Here's what it looks like when its all put together - Delicious!

A New Kind of Bodyweight Training: Ginastica Natural

Have you ever watched Brazilian jiu-jitsu fighters as they move around the ring? They have a very distinctive look... like no other fighters on Earth ...

It's a natural calmness infused with ferocious intensity; ready to go from standing still to striking, shooting, throwing, or make any one of a thousand moves in a split second... and if you happen to find yourself flat on your back, staring up at the lights, the fight is as good as done.

It's not necessarily "weights" alone that allows this incredible blend of strength, speed and agility... nor is it "conditioning" like most people know it, but something more...

A type of training that is beyond what you read in most books...

Of course, I'm sure you know many ways to "train" but let me tell you about something you've probably never seen before...

Find out more right here:


Ginastica Natural
Train hard,
John Wood

Monday Update

Things are buzzing round the ol' FHS clubhouse. Heres a look at the latest news:

1. I've been cracking the whip all weekend and its looking like we will be 100% caught up with all recent orders by this afternoon. We do appreciate everyones patience through the holiday and our having to play catch up.

Needless to say, the flood of orders on and around the holiday was quite an unexpected surprise but now we are on top of everything and all will be in the mail by this afternoon.

2. Were at the home stretch with our limited edition Fire Cracker hand Grippers and if you dont grab one right now, its looking like you arent going to get another chance.

Add a piece of history to your collection right here: SOLD OUT

3. If you still haven’t signed up for our mailing list, now is the time to do
so: Mailing List

If you have already signed up previously, you do not need to do so again.

4. Look for a brand new training dvd coming tomorrow over on the Bodyweight site. This is truly one of the coolest dvds I have ever seen and that's saying a lot.

5. We're looking at many new products over the course of the summer and on through the rest of 2007. We also have a brand new specialty training website in the works. Stay tuned for more info on that when the time comes.

6. If you place an order for a climbing rope, sandbag or something else with a lead time of several weeks, please know that we place the order with our manufacturer the very same day, usually only a few minutes you place the order is placed with us. If you need a certain piece of equipment in a certain timeframe, please make allowances for the posted lead time.

7. The Blog over on the oldtime strongman site is quickly becoming one
of our most popular pages. If you havent checked it out yet, here's a link:
Oldtime Strongman BLOG

Thats all for now, if you have any questions or need anything else, just drop us an email or give us a call: 1-800-978-0206

Train hard,
John Wood

New Updates & More

Things have been hoppin round the FHS clubhouse lately. We always have somethin new and interesting going on and I thought I would keep you updated on recent happenings.

1. First order of business – we thank everyone for the slight delay we have had on some recent orders. The rush of interest combined with the holiday being in the middle of the week last week made for a bit of an unusual situation.

The good news is that the kids in the office have been working overtime.

Yep, Ive been really cracking that whip and just about everything, including recent super gripper orders, will be shipped before the end of the week, with many arriving before then.

2. And speaking of the Ivanko Super Grippers, we are the only company in the country right now with them currently in stock, so if you want one, heres the only place to get it:

Ivanko Super Gripper

3. The Super Gripper Training Guide is shaping up to be something very cool. I just finished the section on how to combine hand gripper training with super gripper training which includes three different schemes.

I am currently working on the sample workout section which has, to date, 7 different "types" of workouts, 8 different "holds" and a section on how to build thumbstrength using the super gripper. We don't have a firm eta yet but the wheels are definitely turning. Stay tuned for more updates as we get them.

4. Were getting announcement postcards in a few days and will likely begin mailing sometime early next week. If you still havent signed up for our mailing list and dont want to miss out on the special surprise we have in store, you can do so at the following page:

FHS Mailing List

5. We've got a great new product coming out probably next week over
at the bodyweight training site. This is something very, very cool. Be on the lookout for that.

6. The Blog over at the oldtime strongman site is quickly turning into one of our most popular pages. I can see why, if youre into training, theres some very interesting stuff to see. Check it out for yourself right here:

Oldtime Strongman Blog

7. And lastly, a bit of administrative info. When you place an order for any item that we have shipped from the manufacturer, ie climbing ropes, sand bags, thick bars etc, we place your order immediately with them to get the ball rolling. This is a courtesy from us as we waste no time in getting the order underway.

Our manufacturers then ship out as soon as they can. Please be aware of the posted turn around times on the website site.

8. With the mercury rising, be sure to stay hydrated

If you need anything else, just give us a shout.

Train hard,
John Wood

Secrets...

I've read in more than a few places that "there aren't any secrets" in strength training... but I know thats not the case.

You see, a "Secret" can be something that you just dont know, or it can be something that you once knew but forgot for one reason or another - but regardless of its classification, when you start applying that "secret" (whatever it happens to be) your training begins to change for the better.

Of course, "Secrets" are also relative. - they are based on who you are and where you are in your training.

It might be that something as straightforward as keeping a training log, is the "Secret" which you havent been doing and which will suddenly skyrocket your training.

It might be that finally understanding how certain exercises fit together better than others which make the missing piece of the puzzle.

It be something you have been told time and time again, only to finally listen to what should be obvious.

It might be the revelation that there is such a thing called overtraining and realization of the fact that you have probably been suffering from it for far too long which will transform your training.

It might be the simple understanding of what specific exercises actually "do" and what would make one a better choice over another in order to accomplish some specific goals.

It just might be to start doing "something" -- as opposed to nothing -- which causes a miracle to occur.

Secrets might be big things, they might be small things, they may be physical, they may be mental, they may be obvious, or they may be truly profound - regardless, they are undoubtedly out there, just waiting for you to find them -- or find them again.

And yes, we all have to be reminded of many of them from time to time which means that much of training is simply "going back," to what we thought we already knew and taking another look.

I know that no matter how many times I read a book like Dinosaur Training by Brooks Kubik I'll always find something new, when I flip through it.

The material hasn't changed, but where I am right now has - something that was
never relevant before may be just the thing I need.

Funny how that works.

Keep digging, you never know what youll find, but only as long as you keep looking.

Train hard,
John Wood

P.S. A lot of people have two copies of Dinosaur Training, one they
keep mint, and one thats all dog-eared with notes in the margins from
being read and read again. In either case, whether you need to read it
the first time, or need a new one because your old copy is falling apart,
heres when you can pick one up:


Dinosaur Training
by Brooks Kubik

Why Ask Someone Who Doesn’t Know

"Who in the hell told you to train like that? He should be shot."

That was my reply when a friend of mine told me his current routine. It's always a bit of a shock finding out what people actually "do" when they train.

Of course, a while back I told him exactly what to do, and exactly how to do it, although it evidently wasnt what he wanted to hear so he started asking around until he got the answers he wanted and started training on some mess of a program.

The answer, of course, was "some guy" on the internet - obviously "some guy" without much of a clue and the advice in question was obviously not something with any basis in reality.

And although he may have meant well the training advice which he gave was just plain wrong wrong, wrong (not to mention stupid.)

These days where there’s one "expert" there’s probably a thousand more.

Interesting enough, this exact situation was happens to fit pretty well into an interesting book I was reading yesterday: "The Cult of The Amateur" by Andrew Keen.

The book boils down to how the fate of “knowledge” on Web 2.0 will from now on be corrupted as a result of the fact that anyone can say pretty much anything. – especially people who, quite frankly, do not know a damn thing.

I couldn't agree more.

You wouldn’t ask your car mechanic what to do if your dog was sick, nor would you ask your landscaper for legal advice – and I hope you wouldnt ask someone who doesnt even train how to lift weights.

Now, the reason people look to me for advice is that I am an expert and I know what Im talking about. Any information or equipment that I put in front of you is done so because it has been "battle tested."

The things I talk about and the products I promote are here for one reason only and thats because I believe in them 100% - And I know they work because I use them myself, and I actually train, which seems to differentiate me from many of the so-called experts out there. (And I wouldnt recommend anyone who did otherwise.)

If you are going to put the effort into training, you owe it to yourself to do it right.

Heres a few recommended sources from guys who really know training:

It was just about a decade ago when Brooks Kubik first wrote Dinosaur Training and we are still feeling the impact today. Brooks pulls no punches when it comes to what constitutes serious training.

In addition to teaching you how to build super strength with traditional barbells and dumbbells, Brooks also teaches you how to get stronger with sandbags, barrels, anvils, sledge hammers or other unusual implements, you need this book in your training library:

Dinosaur Training by Brooks Kubik

Ellington Darden is a guy who has damn near seen it all and lived to write about it. And boy did he ever write about it, with over 50 books and counting, he is the very best strength writer of all time and his latest book does not disappoint.

Flip through the pages and take a journey back through strength history and use any one of the 20+ different workouts to skyrocket your training:

The New Bodybuilding for Old School Results by Ellington Darden
Thats enough to get you started on the right path – or keep you there if you're already on it.

Train hard,
John Wood