Not Just Another Monday

Welcome to Monday - not just any Monday -- but the busiest Monday of the entire year. Oh, did I mention we had a blizzard yesterday. Yeah, a foot of snow fell in roughly 12 hours day before last.

It's been a while since we've had that kind of weather and it has been intense.

Driving around yesterday I helped two random strangers get their cars unstuck from snowdrifts - and just before I got back home my truck promptly got stuck in a snowbank - and two other random strangers gave me a hand.

That's good stuff.

Much thanks to those guys out there wherever they are.

Anyhow, with all sorts of holiday madness we will be in the office all day today packing up recent orders.

Priority number one is getting recent orders in the mail and Bill, Chris, Shelby and Flash the dog will be in the office tonight until 6pm to make sure everything gets out on time.

You can count on us to get the job done.

Anyhow, so what makes me so crazy is that I am going to release a brand new product right now.-- yes, right now, on the busiest day of the year.

It's a piece of equipment that goes back thousands of years, but still works just as good today. Something that would be perfect for every athlete, men, women, children - doesn't matter, all will benefit tremendously...

Check em out for yourself here:

Indian Clubs Page

Memories of Arthur Jones

Don't know if you heard but Arthur Jones passed away today. The world is most often changed by people who ask the right questions, and that is exactly what Arthur did. He approached "training" as simply a series of problems that needed to be solved by common sense, self-evident truth and what is (or at least should be) obvious, he was able to break training down into clear, concise and rational steps - something that had never been done before. -- And something that sent shockwaves through the whole strength World. Arthur made training a lot simpler than a lot of people ever thought it could be. Keep in mind, it wasn't necessarily his ideas, Arthur just pointed out what should have been straightforward from the start. Roughly 25 years later his writings made a heck of a lot of sense to me as I began my own training career. Regardless of your training goal, Arthur was able to outline the fundamental building blocks of what makes training work.

Arthur Jones

Things that everyone interested in serious training should at least have a working knowledge of, even if they don't necessarily agree with them.

Arthur's material was, by design, simple, because in reality, training is simple.

Of course, a lot of people would tell you "yeah, I already know that" when in fact, they just glanced over Arthur's articles without truly reading them.

But that's another story for another time.

A lot of people are getting all weepy about Arthur's death; about what a great man he was, about what a great contributor he was, about his impact on exercise...

Certainly all that was true but the Arthur Jones that I knew would tell people to get over it and just go train so that's what I'll be doing.

Train hard,
John Wood

First Workout in The New Gym

You may have noticed that things have been a bit quiet on the email front. - it's with good reason.

I just moved into a new house, and we are also moving the FHS clubhouse -- a new office space opened up across the street which was too good to pass up so we are movin on up just like the Jeffersons.

No worries, essentially nothing will change as far as the ordering and contact info, including the phone number -- We have all that covered so everything will be smooth sailing.

Oh, we also just welcomed a new member to the FHS family, please welcome Chris who will be starting up next week.

Anyhow, back to my new place - so it's got something that my last apartment obviously did not have - a garage, or for me, my brand new weight room.

The house and the garage were built back in the 1920s and the garage obviously hadn't been cleaned since then so it required some work to get in usable shape. It took a while, and I'll go into that little adventure later, but finally last night it was ready to roll for the first workout.

Im still deciding exactly what I'm going to do with the space, and have some very interesting ideas on where things are going.

Last night though, I just wanted to get started -- and get started on the right foot.

Some stuff was still packed up so what I did was very simple:

1. Overhead Press
2. Curl
3. Push-press
4. Cheat Curl
5. Trap Bar Shrug
6. Super Gripper
7. Sledge Hammer Lever
8. Situps
9. Bridging

One set per exercise and taken to the limit.

I didn't waste any time, and according to my watch, this workout took exactly 17 minutes and 34 seconds, including a few stops for a drink of water.

All in all, it was a great workout, and a great one to start with.

People get caught up with exercises and techniques and complex theorems, but what often makes a workout "great" is what you put into it.

When you're mind is right, you should be able to get a great workout with any piece of equipment, anytime and any where.

I'm still in the setup phase but the new gym will end up being fantastic.
More details and even a few pics of the new gym coming soon.

Train hard,
John Wood

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!

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

Roadwork

"I Run On The Road, Long Before I Dance Under The Lights"
- Muhammad Ali