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Reminder, Muscle Gaining Secrets Transformation Challenge

A reminder to all the strength and bodybuilding fans out there, Jason Ferrugia has laid down a challenge, are you up for it?

You’ve got till a week on friday (thats the 4th April) to sign up

The prizes awarded to the top finishers will be:

1st place- $1,000.00
2nd place- $500.00
3rd place- $250.00

We will also be adding some bonuses prizes as time goes on.

This is the perfect time to start getting in shape for summer and have a shot at a thousand bucks while you’re at it.

So what are you waiting for?
Get on over, now and start getting jacked today.
Train hard,Jason Ferruggia
Relentless Athletics
37 Musket Drive
Basking Ridge,
New Jersey 07920

Wild Geese
any cause but our own

Strength Training In Martial Arts pt 3

Weight Training is a hotly debated topic. You have various methods to choose from, bodybuilding, power lifting etc….

But what really is good for you as a Martial Artist?

What do you need?
Explosive power, endurance, Strength Endurance, maximum strength, speed, agility, strong joints and core.

So your gym work has to reflect all this. Not easy! Plus your martial arts training may leave you with imbalances that need to be addressed.

First things first, what kit do I need?
If you don’t want to join a gym you will need a Bar and plates, maybe a pair of adjustable dumbells, possibly a power rack and pull up bar.

Is that it? What about all the fancy kit at my gym?
Forget about it, you really don’t need it.

The exercises I believe to be most suitable for a martial artist are the ones most commonly used by Power/Olympic lifters and strongmen. We’re looking for function, not the pumped up look of a bodybuilder. Plus a full bodybuliding programme will often leave you too drained to put in quality martial arts work.

The Lifts:
Deadlift: The king of exercises, will work almost everything you have, and you don’t need a Rack or spotter, just a bar and some balls. Ensure you get your technique checked!
Clean & Press: A full body work out, a big pull to get the bar to your clavicles followed by a big push to overhead. Name me a muscle that doesn’t get worked, go on I dare you. Can be done with the bar, 1 or 2 dumbells/Kettle Bells
Bent Over Row: Essential if your a grappler and will help balance out those shoulders if your a striker.

Squat/front Squat: Works the legs more than the deadlift. If you’ve no rack to squat from, clean the bar and do the front squat for low reps with the elbows high. Higher reps will hurt your wrist, you just can’t hold th bar that long.
Pull Ups: The Daddy of all back exercises, if you have something solid to hang off, add weight to yourself.
Bench/Floor press: If you don’t have a bench, don’t sweat, lie on the floor and use 1 or a pair of dumbells/kettlebells.

And thats about it. But what about tricap kickback and bicep curls? My triceps are pretty sore after a heavy set of presses, and my biceps were never bigger than when I doing weighted pull ups. Don’t sweat the smal stuff, your a fighter not a model. All the listed exercises will provide functional strength for the whole body, including the core and “beach” muscles.

Keep the reps low and try to stop 1 rep short of failure.

For programmes and training advice give us a call or visit Mike Mahlers home page and get his Aggressive Strength E-Book, it’s a compendium of some of the most effective programmes and methods out there today.

Wild Geese Martial Arts
any cause but our own

Guest Entry- Tim Larkin on the Importance of Mind Games

“The Importance Of Mind Games”

“Everything I ever really need to know I learned in
– Robert Fulghum

One of the most revealing training exercises I ever
conducted occurred while working with a law
enforcement unit assigned to protect a high profile
politician from another country.

In this particular country assassination was a very
real threat for this politician. The law enforcement
unit was comprised of some very sharp ex-military spec
ops members that had outstanding training and real-
world credentials as part of an aggressive counter-
terrorist unit.

The problem we had with this unit was their inability
to properly anticipate ambushes or potential
assassination attempts in the exercises we designed.
We knew it wasn’t a lack of intelligence, training, or

So what was the problem???

What we finally determined was…

* * * * * * * * * *

They had adopted a defensive state of mind!

* * * * * * * * * *

Yeah I know, by this issue you probably already
guessed that was the case.

But I mention it because my staff and I had gone into
the training assuming mindset wouldn’t be an issue. In
fact some of my guys had worked with members of this
group when they were in the military and were shocked
by this change.

How did we fix it?

We basically got them to do a role reversal. We
actively encouraged them to think like assassins. The
actual methods were more detailed and elaborate but
the concept was essentially just a change in how they
looked at the problem.

This resulted in an amazing increase in the unit’s
ability to anticipate and counter assassination
attempts long before the politician was ever in

In debriefing this unit we learned they felt that
since they were now in a unit designed to “protect
someone” that somehow they now needed to be defensive.

In fact even the name of the unit affected this

Using English language for illustration purposes,
their old military unit was a ‘counter-terror’ unit
whereas the law enforcement unit was an ‘anti-
terrorist’ unit.

In simple terms a counter-terrorist unit mission is to
‘hunt’ down terrorists while an anti-terrorist unit is
designed to ‘defend’ against a terror assault.

It was very enlightening for me to once again see the
power ‘words’ can have on performance. Even very
seasoned operators fall prey to that trap.

So how does this relate to your day-to-day mindset?

I talk about the Cause-State but still I find many
of my clients go through a day in Effect-State.


Because you get caught in the trap that to be a law
abiding citizen you have to wait for something to
happen before you can take action. This results in a
very poor use of your ‘primary’ weapon. You’ll always
be one step behind the aggressor.

It’s easy for me to get my clients that hunt to
understand this. That’s because when they’re out in
the woods hunting their prey, they have NO fear. In
fact, there is eager anticipation as they try to find
where the prey may be hiding. Using this thinking,
it’s easy for me to get them to adopt the Cause State.

For those of you that don’t hunt, think about when you
were a child, playing hide and seek. When you were
looking for the ‘hiders’, there was NO fear in you.

You were actively engaged in your environment to seek
out and capture these ‘hiders’. In fact, if you were
good at the game, you found yourself role playing,
asking yourself where you’d be hiding if it were your

Well, that same ‘state’ you learned in Kindergarten is
now a key tactic in controlling your fear and
hesitation in life. You can actively engage your
surroundings during the day without affecting your
daily business.

Role reverse and play the criminal in your mind.
Rather than wonder, “Who’s around that corner?” just
ask yourself how you’d attack. Try this and see the
difference in the way you feel.

Until next time,

Tim Larkin
Creator of Target-Focus(TM) Training


Wild Geese Martial Arts
any cause but our own