tag:blogger.com,1999:blog-33803246276839433482024-02-07T11:39:20.836-08:00Strong As HellA no-nonsense look at elite strength and conditioning.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.comBlogger330125tag:blogger.com,1999:blog-3380324627683943348.post-30171358495230376372011-01-11T17:17:00.000-08:002011-01-11T17:21:07.168-08:00Insanely Heavy Kettlebell Complexes!<iframe title="YouTube video player" class="youtube-player" type="text/html" width="480" height="390" src="http://www.youtube.com/embed/FOnezKHC5AI" frameborder="0"></iframe><br /><br />No clever quips or words of wisdom here, just some good old fashioned heavy lifting.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com1tag:blogger.com,1999:blog-3380324627683943348.post-33433675796527758152010-11-28T16:17:00.000-08:002010-11-28T16:19:54.584-08:00Heavy Single Leg DeadliftsGood example of how you can load up a single leg deadlift to really emphasize balance and coordination while still moving some serious weight.<br /><br /><object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/PboE7gQjklo?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/PboE7gQjklo?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com3tag:blogger.com,1999:blog-3380324627683943348.post-67086575444421058152010-11-22T21:10:00.000-08:002010-11-22T21:12:53.579-08:00For your viewing pleasure, a training compilation<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/L2b96Tq3Y3k?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/L2b96Tq3Y3k?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com1tag:blogger.com,1999:blog-3380324627683943348.post-6124030872105719452010-10-31T08:11:00.001-07:002010-10-31T08:12:49.681-07:00150lb Human One arm Press + Windmill<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/WOQXfrs29WM?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/WOQXfrs29WM?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-22871145462239455622010-10-23T13:22:00.000-07:002010-10-23T13:23:32.842-07:00Fun with Paralettes<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/z2lW5IHvvuY?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/z2lW5IHvvuY?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br />I am amazed at how much this exercise hit my lats. Abosolutely amazed.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com1tag:blogger.com,1999:blog-3380324627683943348.post-23923089605173664012010-09-26T08:42:00.000-07:002010-09-26T08:43:39.973-07:00Bodyweight military Press x 4 reps and Some Rope Climbing<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/-6z74U61zic?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/-6z74U61zic?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br /><br /><br><br /><object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/GV-exnbyJN8?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/GV-exnbyJN8?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com2tag:blogger.com,1999:blog-3380324627683943348.post-82378322400194851142010-07-22T18:59:00.000-07:002010-07-22T19:00:05.351-07:00No legged rock climbing<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/TA0KM7b_tEs&hl=en_US&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/TA0KM7b_tEs&hl=en_US&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com1tag:blogger.com,1999:blog-3380324627683943348.post-82658062490947972802010-05-15T12:35:00.000-07:002010-05-15T12:38:15.032-07:00Training this week:Lots of pressing and One arm chin negatives (and positives with pinky assistance)--elbow is feeling OK, but not perfect.<br /><br />Wednesday I hit 5 singles pressing the 48kg bell and it was the most solid I have ever felt.<br /><br />Thursday I did a bunch of tumbling and sprints at a field (front handsprings, backflips, cartweels, etc)<br /><br />Today was double pressing and Pistols with more pullups.<br />Double 40's for sets of 3<br />Pullups @ 40lbs for sets of 6<br /><br />Pistols for sets of 15 unweighted.<br />Finished with battling rope. <br /><br />CK-FMS next week so training will be sporadic from wed-sun.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com1tag:blogger.com,1999:blog-3380324627683943348.post-22881101412568234602010-05-10T15:39:00.001-07:002010-05-10T15:51:26.996-07:00Back to the grind with some variety...Barbell (yes barbell) Clean and Front Squat:<br />135 x 5 + 5<br />185 x 2 + 5<br />225 x 2 + 5<br />245 x 2 + 4,4,5 x 3<br /><br />Single Leg DL:<br />32kg x 5/5 x 5<br />Glute Bridge + Green JS bad: x 10 x 5<br />Pullups on a variety of rock climbing holds <br /><br /><br />Handstand Pushups freestanding x 2 x 5<br />2" Rope Inverted Row: 10 x 5<br /><br />Conditioning with battling rope and burpees. Got my heart rate to 204. Almost lost my lunch for the first time in a long time, and feel good about really pusing myself. Ended up doing an extra mintute of ropes at the end. Feel good about it.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-32688456129507939362010-05-09T09:09:00.000-07:002010-05-09T09:14:52.539-07:00Old Time Feat of Strength: 2 hands anyhow<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/1BUO6vWLw1I&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/1BUO6vWLw1I&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br />I really enjoyed this lift. I think that I'll actually try practicing it more regularly. The funny part is that to improve on this lift, I'm going to need to do some more curls. I tried with the 40kg kettlebell and couldn't curl the damn thing! I've been working with the program that I outlined in the (All Over) Strong DVD with some minor modifications (which is fine, by the way, just use common sense), and I feel strong, explosive, and athletic. I've been doing barefoot sprinting and agility work on the off days and I am hoping to get down to a 4.4 40-yard dash again soon.<br />More to come.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-61260426908701802252010-04-01T09:09:00.001-07:002010-04-01T09:20:45.515-07:00(All Over) Strong now available!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.averagetoelite.com/storage/post-images/AOSFront_Cover.jpg?__SQUARESPACE_CACHEVERSION=1269667180121"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 300px; height: 364px;" src="http://www.averagetoelite.com/storage/post-images/AOSFront_Cover.jpg?__SQUARESPACE_CACHEVERSION=1269667180121" alt="" border="0" /></a>
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<br />(All Over) Strong is a Two Disc DVD by Jordan Vezina RKC Team Leader and Max Shank RKC. This DVD set details and Max and Jordan's individual training methods that have allowed them to develop a great deal of strength despite not even being close to what most people consider to be 'big'. Max and Jordan are walking, talking examples that you do not have to be big to be strong.
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<br /> In this DVD you will find instruction on:
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<br />- The bottoms up press
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<br />- Kettlebell swing variations
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<br />- Steel bending
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<br />- Long cycle clean and jerk
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<br />- Joint mobility
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<br />- Kettlebell juggling
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<br />- And much more...
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<br />Add to this a detailed three day breakdown of Max's Strength Program and Jordan's Supercharged Program Minimum and you have everything you need to rapidly accelerate your progress.
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<br />Running Time: 98 Mins.
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<br /></form>Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-20877157335272320422010-03-29T14:52:00.000-07:002010-03-29T14:55:05.955-07:00Being "Strong"Just being able to lift a lot of weight isn't enough. It's awesome, but it's one dimensional. Oldetime strongmen used to have the conditioning to wrestle for hours. They were truly strong.<br /><br />The other day I had to prove that I was still strong.<br />32kg Snatch Test<br />5:00<br />111 reps.<br /><br />This is coming from ZERO repetition snatch training.<br />Swings and general (all over) strength is where the money is.<br /><br />Person: "How do I do X?"<br />Me: "Easy. Get Stronger."Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-83550725898303164082010-03-21T13:09:00.001-07:002010-03-21T13:11:12.339-07:00Ring Muscle Up to Handstand<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/qbqiQfl-jMk&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/qbqiQfl-jMk&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br /><br />First try at this, it wasn't the prettiest thing, but I'll keep working on it.<br />Training is going well, been doing a lot of BJJ and conditioning but keeping my strength with pistols and pullups and BUP's.<br /><br />I'll try to keep a better record here, but I am so busy working on things for the DVD coming out soon as well as a few articles on the side!Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-9914694400383608112010-03-15T11:56:00.000-07:002010-03-15T11:59:21.642-07:00Level 2, in the worksWent down to Revolution to see my friend Franz (RKC TL) to see his new facility.<br />Little did I know he'd be turning me into a pretzel for an hour.<br /><br />After some sick mobility drills I had a pen and paper and was furiously scribbling. The next day after practicing some of the drills I went into some bottom up pressing drills and it went amazingly!<br />24kg all the way up to 40kg of:<br />BUP<br />Palm Press<br />Military Press<br /><br />The best part was that I haven't done any pressing with the 40kg in a long time. Sweet!<br />Here's a video of what I was doing, it's a great drill for finding your optimal leverage point (which is that of a bottom up press):<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/DVnNh6VblSk&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/DVnNh6VblSk&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-18732744419935743002010-03-05T10:32:00.000-08:002010-03-05T10:39:23.735-08:00An updateI mentioned before that I was being secretive about my training to a certain extent and I am sorry about that, but it's going to be on the DVD coming out very soon:<br /><br /><object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/-cBrBzSFq58&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/-cBrBzSFq58&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object><br /><br />I played around with some stuff the other day that was fun though:<br /><br />Ring muscle up to handstand pushup x 2 (the hardest part is coming down from the handstand without crushing my face into the floor)<br /><br />Played around with a lot of bottom up stuff afterward:<br />48kg BU Clean and hold <br />40kg BU Squat<br />36kg BU Press<br /><br />Finished with 100 burpees as fast as I could and finished in 4:49<br />Also been doing a ton of Rehab stuff, really dialing in on some thing that I have let go for too long, nothing to write home about but it's a grind and it's making a difference.<br />BJJ today and maybe some muay thai.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-13464117848347888522010-03-01T14:02:00.000-08:002010-03-01T14:04:26.614-08:00Deadlift ChallengeSaturday I pulled 315 for 30:00.<br />Managed to get 172 reps out of the deal. And then my low back got run over by a truck.<br /><br />Still sore today so I focused mostly on some Bottom Up Complexes to groove movements.<br /><br />BUP<br />BUC<br />BUFS<br />BU Carry<br /><br />Single leg deadlifts 20kg x 5/5 x 3<br /><br />Finished with burpees and swings.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-12484760704233292952010-02-26T20:47:00.000-08:002010-02-26T20:55:53.967-08:00Best Lift Ever!<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/AbTrjcTnlCI&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/AbTrjcTnlCI&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />I'm really happy with this.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com2tag:blogger.com,1999:blog-3380324627683943348.post-89989663482519094022010-02-23T20:14:00.000-08:002010-02-23T20:17:02.497-08:00Some Footage from the upcoming DVD<object width="560" height="340"><param name="movie" value="http://www.youtube.com/v/3zAVwAA3GJ8&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/3zAVwAA3GJ8&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="560" height="340"></embed></object><br /><br />I've been very secretive about the training lately, I don't want to give too much away but I've been experimenting on myself again (and my clients, thanks guys and girls) for the DVD and the results have been awesome.<br />The ability to do just about anything without specifically training for it is what it's all about. I haven't touched any of these moves with a 40kg until last Sunday.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-20066649889336412862010-02-10T21:36:00.000-08:002010-02-10T21:37:35.694-08:00Ice Cream MakersWhen I say Ice Cream Makers, this is what I mean. I'm not eating rocky road for 5 scoops of 10.<br /><br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/KkC1HJ_cUAA&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/KkC1HJ_cUAA&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Progressing toward a front lever? This drill will help you get there.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-84936180375707878362010-02-09T08:46:00.000-08:002010-02-09T08:49:28.795-08:00Fun with Handstands<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/YG6iubITPR4&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/YG6iubITPR4&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Going to get a little more serious with handstand pushups in the coming weeks along with some other bodyweight stuff.<br /><br />Training yesterday looked like this (kind of)<br /><br />Front Lever Practice, Ice-cream makers<br />Single Leg and double leg squatting<br /><br />Horizontal Rows<br />Handstand Pushups<br /><br />Core drills with JS band. (think of a standing side plank)<br /><br />Then kicked the heavy bag 'til it begged me to stop.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-29740940489058220072010-01-26T15:00:00.000-08:002010-01-26T15:11:21.846-08:00Awww yeah<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/B4E8r_n6-c8&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/B4E8r_n6-c8&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object><br /><br />Super happy with this.<br />Training for monday went like this:<br />Double Clean and Jerk: 48kg x 2,3,2,1,1<br /><br />Double BUP: 20kg x 6 x 5<br />Front Levers<br /><br />Handstand Pushups x 10,8,8<br />Double 48kg Swing x 10,10,10 (with wool gloves on)Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com4tag:blogger.com,1999:blog-3380324627683943348.post-40418111777114867032010-01-21T09:07:00.000-08:002010-01-21T09:13:25.401-08:00Training for Wednesday:<br /><br />Took a long time to get started, but I was determined to hit a few things...<br />Double Snatch+Press<br />32+36kg x 1,2,3,4 x 2 ladders <br /><br />Double Snatch only<br />32kg+40kg x 4 x 2<br /><br />Front Lever Practice and Cossacks<br /><br />EDT<br />Pullup @ 40lbs x 3<br />Airborne Lunge @ 40lbs x 5/side<br />10 rounds<br /><br />PM session<br />Handstand Pushup x 5 (hands elevated to increase ROM)<br />Sled Power Pull x 1 lap<br />Sled Drag x 1 lap<br />rest 2:00<br />Repeated 4 times<br /><br />Bodyweight Tri extension on rings<br /><br />Today will be some BJJ and some light get-ups and swings.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-7927582329207041992010-01-19T09:02:00.000-08:002010-01-19T09:08:19.349-08:00Monday's Training:<br />Played with a lot of double bottom up work, even went as high as 10 reps in the double BUP with a pair of 16's for a few sets to really work the groove. Then some squatting and walking with double bottom up bells.<br /><br />Double Clean: 2x48kg bells x 6 reps x 5 sets<br />Double Swing: 2x48kg bells x 8 x 5 (less rest between sets of swings)<br /><br /><br />Pistol x 8/8 x 5<br />Ring Row x 12 x 5 (feet elevated, single leg, switch at rep 6)<br />Handstand Pushup x 8,8,8,8<br /><br />Later that day hit some sled pulls, jump rope, and burpees in a circuit and hit the heavy bag.<br />Today I'll do some get-ups and roll BJJ.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-4728801837824569772010-01-17T20:27:00.000-08:002010-01-17T20:28:34.744-08:00Nice Little Saturday<object width="400" height="266" ><param name="allowfullscreen" value="true" /><param name="allowscriptaccess" value="always" /><param name="movie" value="http://www.facebook.com/v/672383171817" /><embed src="http://www.facebook.com/v/672383171817" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="400" height="266"></embed></object><br /><br />We didn't manage to film half of what we did, but it involved a lot of carrying, dragging, pushing, pulling, and walking--it was brutal. But fun!Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0tag:blogger.com,1999:blog-3380324627683943348.post-81508714218880682662010-01-15T20:35:00.000-08:002010-01-15T20:42:48.105-08:00Wow it's been a while since I've updated hereOopsie.<br /><br />Let's look back at this week.<br />Saturday I went snowboarding but before I did, I did a circuit.<br />10 Pullups (on a soccer goal crossbar, think very thick)<br />20 pushups<br />Sprint 50m<br />Rest 1-2:00<br />Repeat 4 times and I was cooked.<br /><br />Monday<br />BUP: 36kg x 2/2 x 3<br />36kg x 1/1 x 2<br /><br />Ring Row +20lbs x 12,12,12<br />Handstand Pushup x 5,5,5<br />Many Swings, yes many.<br /><br />Tuesday:<br />BJJ for 2 hours<br /><br />Wednesday:<br />Double Snatch 32kg+36kg x 4 + 2 Presses x 8 sets<br /><br />Pullup: +20lbs x 7<br />Airborne Lunge: +20lbs x 5 7 rounds in 15:00<br /><br />Handstand Pushup x 12,10,8<br />Swing: 24kg x 20/20 x 3<br /><br />Thursday: BJJ for 1.5hrs<br /><br />Friday:<br />Double Swing 2x48kgs x 10 x 10<br />Finished each set of 10 swings with a clean and a rack walk which was ridiculous.<br />A few pulls on the rolling thunder and up to BJJ.Max Shankhttp://www.blogger.com/profile/18209677358594561781noreply@blogger.com0