Body Transformation Using CST: watch John Sifferman transform his body with Clubbells and Circular Strength Training

February 14, 2009 – Valentines Day BodyFlow practice (15 minutes) – long arm roll, neck roll 15 lb clubbell practice (10 minutes) – various exercises 1 hour at the dog park Evening Strength Session: All sets performed between 60-80% exertion Repeat 3X, no rest between exercises, 30 seconds rest at end of each circuit Mixed […]

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Q+A: How do you condition the body for self-defense? The 3 Steps You Must Take in Preparation for Surviving a Violent Encounter

Awhile back, I got this question from one of my readers, Mark, in response to a post I wrote about Specificity in Training. The law of Specific Adaptation to Imposed Demands dictates that the body only adapts to specific stimulus’ we subject it to, making generalized conditioning impossible to achieve. So, how could we possibly

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The best rowing exercises (horizontal pulling) for your upper back – video tutorial by John Sifferman

Horizontal rows are a great compound exercise that will help you develop pulling strength in a very applicable way. If you think about it, we all pull things from time to time – from picking something up off the floor, to starting a lawnmower (or snowblower for those who live near I do). Not only

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