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12 Minutes - The “Consistency Cure” I learned from a 70-Year Old Paratrooper

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Kettlebell 12 - ​​ https://cart.chasingstrength.com/kettlebell-12 About ten years ago my friend and customer Dr. John Sullivan - then 70, former Army paratrooper and full-time chiropractor - was busy recovering from getting hit by a car (which should’ve killed him) - recapturing function from multiple broken bones… While seeing patients. He told me about how he was successfully using short, 12-minute workouts using Swings and Snatches on the back end of his strength work - 4 days a week. (Dr J later went on to earn his SFG2 Certification - becoming the oldest to do so.) How well did they work? Dr J maintained single digit body fat and could climb a rope using only his hands holding an L-Sit. So that got me to thinking… If just 12 tiny minutes, four days a week, could re-build a 70-year-old busted up paratrooper, could they rebuild the Average Joe struggling with consistently working out? And what would happen if we kept the session micro but went to five weekdays in a row? Same 60-min...
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Is Dr. Peter Attia WRONG about the importance of VO2Max?

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1- Swing Power Training https://salutis.kartra.com/page/SWING-HARD-2 2- Snatch Power Training https://cart.chasingstrength.com/ksk2 3- Clean + Jerk Power Training https://go.chasingstrength.com/kettlebell-rmf-2022-full-aging/ Dr. Peter Attia, a top health podcaster, says VO₂Max is the #1 predictor of longevity. It measures your max oxygen uptake and reflects aerobic capacity, mitochondrial function, and heart health. Some of his key points: Use an 80/20 balance between Zone 2 and Zone 5 intensity Train Zone 2 4 to 6 hours a week (optimally) Train Zone 5 1-2x week, 60 minutes max For optimal VO2Max training, you need to train your cardiovascular system approximately 5 hours a week.  And that’s my - and probably your - biggest problem. Most of us don’t have 5 hours a week to allot for “just” cardio. We still need to: Strength train Focus on joint health (stability, mobility, flexibility) And - Have a life. It’s not that I disagree with Dr. Attia per se… I just disagree with his appro...
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Location: 121 S Tejon St Suite 900, Colorado Springs, CO 80903, USA
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ONE Kettlebell Exercise = Stronger + Better Conditioned YOU...?

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My Best Snatch Training Program https://cart.chasingstrength.com/ksk2 ‘THE BIG 6’ + “The Fundamentals Circuit” Program https://salutis.kartra.com/page/BIG-6-w-bonus Ever seen a magic show? Isn’t it fascinating how we are amazed at what seems impossible? I mean, deep down inside we know what we’re seeing isn’t real - just an illusion, but it SEEMS REAL in the moment, right? I think proper kettlebell training is kinda like a magic show. We see amazing things and want to believe they’re real, yet deep down inside we “know” there must be a “trick” or a “secret.” So many of the results promised just can’t be real, can they? From less than a handful of exercises? Especially when we “know” that in the past, we had to do 88-11 different exercises and spend 2 hours a day in the gym just to get anywhere. Which is why I thought I’d share this comment with you from my YouTube channel from “@Likosak” - (Make sure you have “enable images” turned on in your email. And if you still can’t see it, I’ll ...
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Which is BETTER? The Kettlebell Snatch or the Kettlebell Clean and Press?

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  “Kettlebell MAXIMORUM” -  https://go.chasingstrength.com/kettlebell-maximorum-e/ ‘THE GIANT’ -  https://salutis.kartra.com/page/oWP219 “The King-Sized Killer” - https://cart.chasingstrength.com/ksk2 I’ve been getting more questions lately about alternating between the Snatch and the Clean + Press in training cycles. One of the common concerns is losing pressing strength by switching to “Snatch Only” programming. It sets up the question either consciously or subconsciously - “Which is better - the Snatch or the Clean + Press?” Better for what is really the true question. So, before you feel any sort of pressure to make a decision between the two, here’s why I like using the two: SNATCH (By default, I’m talking about the single KB version) [+] Great for training power production - found in almost every sport worth participating in [+] Great for improving “conditioning” and cardiovascular fitness - so it improves performance and health [+] Great for ripping off body fat [+...
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Location: 121 S Tejon St Suite 900, Colorado Springs, CO 80903, USA
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Which weighs more - muscle or fat [PIC INSIDE]

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A 4-day a week Recomp plan: https://go.chasingstrength.com/kettlebell-maximorum-e/ A 3-day a week Strength Based Fat Burning plan: https://go.chasingstrength.com/kettlebell-burn/ Both include specific dietary guidelines to speed up your results, if you’re into that sort of thing. Before we answer that, a little context. As you may or may not know, I’ve recently given up discussing “weight loss.”  Why? It’s a nonsense junk term that causes nothing but confusion, heartache, and wastes lots of money. WHOA. “That seems a little like ‘overkill’ there buddy.” … You may be wondering. And of course, you’re entitled to your opinion. But let’s look at the facts: Obesity is now a health epidemic in BOTH adults AND children - 73.6% of all Americans. (It’s about 50% for the world as a whole.) Combine that with Big Pharma making billions on “weight loss” drugs that have “side effects” like nausea, puking your guts out, and completely shutting down your digestive system (to name but some)... And ...
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Location: 121 S Tejon St Suite 900, Colorado Springs, CO 80903, USA
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The MOST Overlooked Strength-Gaining Method (Of ALL Time) “How can I press the ___KG bell” - PART 4

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‘THE BIG 6’ + 7 BONUS Training Programs: https://salutis.kartra.com/page/BIG-6-w-bonus “Kettlebell STRONG!”:  https://cart.chasingstrength.com/strong-foundation One of the changes my weightlifting coach Alfonso Duran made to my Snatch when I started training with him was to actively pull the bar back into my body with my lats when it was above the knee. As a result, the 2nd pull - from the knee to the hip - became incredibly fast. So much so that I had a 10kg (22lb) PR in right around 6 weeks. Similarly, when Mark Cohen, my first weightlifting coach showed me proper bar position on my upper back for the Squat which made me stay much more upright than I was used to… The size of my quads exploded! (And not surprisingly, my lifts went up as a result.) And when Pavel showed me how to “wedge” at my RKC Instructor Certification, 20 years ago this past June, the pain in my lower back while doing 2-Hand Swings “magically” disappeared. (That was the best $1500+ I ever spent on a certificati...
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Location: 121 S Tejon St Suite 900, Colorado Springs, CO 80903, USA
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How can I press the___KG bell? (5 different ways)

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👉 ‘THE GIANT’ - https://salutis.kartra.com/page/oWP219 👉 ‘THE GIANT X2’ https://salutis.kartra.com/page/giant-x That was the question Paul recently emailed me about.. So, I thought that you might want to know the answer in case you’re looking to Press a heavier KB or pair of KBs. For context, here’s exactly what he said: “I know there is know easy answer, but how can I press the 36kg bell? I can press my 32kg twice each arm usually, occasionally 3 times, but the 36k is too challenging!” And you know what, he’s right. There isn’t an “easy” answer per se… But there is a simple one - 5 actually. Here they are: STRATEGY #1 - Press MORE: Depending on how long you’ve been in the Iron Game, this saying may be cliche - “Too Press A Lot, You Must Press A Lot.” And that’s because strength is built from VOLUME - the amount of work you end up doing. Recent search confirms that volume is one of the key drivers for increasing maximum strength. (Not nearly as much as it is for building muscle, thou...
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Location: 121 S Tejon St Suite 900, Colorado Springs, CO 80903, USA
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