Jedd, I love challenges and the tougher the better! I’ve been training for many years now and been down just about every avenue possible.

Over the last 7 years I’ve taken up many forms of non-conventional training, kettlebells mainly, along with strongman, maces, sandbags, grip training and over the last 2 years heavy sledgehammer training.

The first person I ever saw swinging a heavy sledgehammer was John Brookfield, it looked so brutal I knew I had to get one of my own (a 25kg one to be precise). Initially training with it was really hard, until I learned the technique and shortened the handle. In 2009 I was inspired by kettlebell and sledgehammer fanatic Stepf Dogman to go for a 1 hour sledgehammer challenge after seeing this guy weighing in at only 69kg strike a tire 520 times with a 20kg hammer. I managed 791 reps on my first challenge for a charity that I support.

October 15th sees me return aiming to break the 1000 rep barrier (that’s roughly 17 strikes/min). I have been training since May and racked up over 13,000 strikes over nearly 60 sessions. The basis of my training has been 10 min sessions 3 times per week, setting off at 10 reps/min increasing by 1 rep per week until I hit 20 reps/min for 10 mins then I started upping the length of my sessions. I knew 1000 reps was going to be a tall order so I thought starting early would get me a great base to work from.

The carryover from hammer training to repetition snatching has been great too, I recently did a new best in the 24kg 10 min snatch test with 252 reps without any specific kettlebell work, it has also done a great deal for my grip strength (my hammer handle is nearly 2″ thick). The best thing about the training I have been doing is that it’s all been done in my half hour lunch break at work. It’s resulted in being a bit sweaty at work but really gives you a physical and mental boost for the afternoon and allowed me to do other training in the evenings.

My event on the 15th October is for Charity and to boost fundraising I have written my first ebook – ‘Unconventional Conditioning,’ a 45 page book packed with many videos, tips for training and program ideas.

To get hold of this ebook and be entered into a raffle for some strength and fitness goodies I am asking for a 2GBP minimum donation on my nation on my Just Giving Page.

Rob Russell

Thanks Rob! This event sounds AWESOME. I can’t imagine how brutally strong your hands, wrists and thumbs are getting from swinging the sledgehammer for such high volume. I know when I take my sledgehammer outside to swing it, my thumbs blow up like hot water bottles. All the best to you with your event – - Jedd

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The Importance of Nutrition for Athletes
A Guest Post by Strength Coach, Joe Meglio

Let’s face it, many athletes struggle with their nutrition.

I often ask my high school athletes what they ate on that day so far and I usually get answers like pop tarts, a bowl of cereal, a wrap or sandwich and other highly processed food that comes out of a box or wrapper.

Not only are they eating crappy food, but they are barely eating! The problem with poor nutrition is that an athlete cannot expect to perform at their best if they are not feeding their body the proper nutrients it needs to achieve maximum performance. You are what you eat! If you eat like crap, you are going to feel like crap, recover slowly and have low energy levels.

Nutrition Made Simple

The biggest challenge for most athletes is being consistent and making the right food choices. In order to solve this problem, the best approach is to make nutrition as simple as possible. This means don’t complicate it by counting calories and other macronutrients. Instead, athletes should focus on eating nutrient rich foods.

If you are eating nutrient rich foods you will be taking in all the proteins, carbs and fats you need to succeed. Man made food isn’t meant for human consumption. These types of foods contain ingredients that are inflammatory and toxic to the body. A great rule of them is if a caveman wouldn’t eat it, neither should you!

What Foods Should You Eat?

Athletes should focus on eating mostly fruits and veggies, nuts and seeds, beans and legumes, and whole unrefined grains like brown rice, quinoa, oats, sweet potatoes. Free range chicken and eggs, grass fed beef and wild caught fish are also excellent choices.

Below is a sample meal plan. When it comes to meal frequency, I recommend you eat when you’re hungry. It really is as simple as that. Don’t worry about eating 5 or 6 whole food meals a day. I used to be a huge proponent of eating every 2-3 hours but when you do this for an extended period of time you start to realize that this lifestyle does not agree with your digestive system.

The simplest approach is to eat 3 whole food meals a day (breakfast, lunch, dinner) and eat small snacks or a smoothie in between meals to keep you satisfied. You should not plan your life around your next meal. Athletes I’ve talked to either eat way too much or not enough at all. It’s all about finding balance.

Meal 1: Breakfast

Muscle Building Smoothie – Put all ingredients into a blender and blend until you get desired texture

• 1-3 scoops of Sun Warrior Protein
• 1 frozen banana
• 1 cup of frozen strawberries
• ½ of frozen spinach
• 8 ounces of almond milk

Meal 2: Mid Morning Snack

• 1-2 handfuls of cashews and an apple

Meal 3: Lunch

• Grilled chicken spinach salad w/ chopped almonds

Meal 4: Dinner

• 6 ounces of salmon
• 1 sweet potato
• Grilled veggies

Meal 5: Still hungry?

• Eat leftovers from dinner

If you haven’t been eating for performance, now is the time to start.

Remember the keys to achieving optimal health and maximum performance are consistency and making the right food choices.

Ask yourself how many games in your life have you missed or not performed at 100% because you were sick, sore or not feeling right?

Once you start eating nutrient rich foods you will recover faster than ever, have more energy and get sick less just to name a few benefits.

How About Supplements?

Supplements are one of the most controversial topics for athletes. While I am not a huge fan of supplements and certainly don’t think they are necessary, certain supplements can be beneficial to overall health and performance. When it comes to choosing a company make sure you do your research. There are only a handful of companies I will purchase products from.

Supplements I recommend

• Probiotics & Digestive enzymes by NOW Foods
• Raw Vegan Protein by Sun Warrior
• Creatine Micronized Monohydrate by Biotest
• Super Omega 3 by Life Extension
• Ideal Whey, Focus Food & Ideal Pump by GI Nutrition (use promo MEGLIO to receive 10% off)

Other supplements to consider are BCAAs, omega 3 fish oil and a multivitamin…

Remember that the bulk of your vitamins, minerals and other nutrients should be coming through whole foods. Supplements are meant to “supplement” your diet, not be the focal point of it.

If you really want to find out what nutrients you are deficient in consider getting blood work done by your doctor. This is the best way to tell what vitamins and nutrients you are deficient in.

About Joe Meglio

Joe Meglio is a strength & conditioning coach at the Underground Strength Gym in Edison, New Jersey. He is mentored by one of the brightest minds in the strength and conditioning industry, Zach Even-Esh. While Joe has worked with various athletes at the high school, college and professional level, Joe specializes in the training of baseball players. Aside from being a strength coach, Joe competed in his first powerlifting meet on December 11, 2010 and set the NJ state squat, deadlift and total records in his weight class and division. He will be graduating from Fairleigh Dickinson University in May of 2011 with a BS in Entrepreneurial Studies and is captain of the FDU Devils baseball team. For more information on Joe Meglio and his unique training methods please check out MeglioFitness.com

Friend Joe on Facebook
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FREE eBook Performance Nutrition Manual for Athletes

Need More Info on Metabolic Meals?
Check out Metabolic Cooking

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I trained with the rest of the Diesel guys, the dudes from Krank Systems, Mark from Elmira Fitness Club and Taylor Sexton a few months back.

As a finisher to the already 3-hour workout, we finished with the Diesel Man Maker.

I admittedly do not do enough conditioning in my normal routine, so this killed me.

I don’t have all of the weights that were used, but it was ENOUGH – I can tell you that much. Check out the video…

Sled Dragging and Prowler work is a fantastic way to improve your fitness, conditioning, and strength levels and I’d like to help more people get started with this type of training.

In fact, tonight at 9PM EST, I am holding a Twitterchat with my longtime friend from “Down Under” Scott Bird.

Never done a Twitterchat? No problem, it’s easy.

First off, add me as a friend on Twitter => Jedd Johnson on Twitter.

Next, check out the background info on this week’s Twitterchat.

Third, write down any questions you might have about Sled Dragging, Prowler Work, the video above, ANYTHING you’d like to ask me and Scott.

Lastly, log onto Twitter or your favorite Twitter platform (I prefer TweetDeck) at 9PM tonight and ask away!

It should be a cool time, tonight for the Twitterchat. I have done a few of these with Scott and we always get the chance to interact with a lot of good people and help them get started in new directions in their strength and fitness journeys.

I look forward to chatting with you!

All the best in your training.

Jedd

Looking for the Ultimate Resource on Sled Dragging?

Check out the Ultimate Sled Dragging Manual.

Don’t have a Sled and need a cheap alternative?

Check out the Home Made Strength On-line DVD.
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In 2009, Joe Hashey and I created the Home Made Strength On-line DVD.

This was a downloadable, full-length DVD with the option to buy a hard copy, that showed you how to put together your own Mace, Axle, Glute Hame Raise, and many other pieces of equipment that you could use to build strength.

Here’s a review of the original Home Made Strength On-line DVD by a true brute in the strength game, Rob Russell. This dude is a freakin’ monster – he BUP’s kettlebells that are over 100-lbs. Check it out:

Home Made Strength Review from Rob Russell

 ”A while back Jedd Johnson and Joe Hashey brought out the Homemade Strength equipment  video.

I bought it at the time and have made a couple of the items. Since it’s a great resource brought to us by some very knowledgeable guys who are pretty much leaders in Homemade Strength Equipment Niche, I thought I’d share a few of my thoughts on this great product.

Although there are some great free resources on the net for DIY Strength gear/Homemade Gym Equipment I think the Homemade Strength Video is well worth the low cost of $27 for the amount that it will save you once you’ve made all the low cost strength equipment from it.

Without revealing too much of what’s demonstrated in the video’s I’ll say is that the Home Made Strength equipment online DVD will allow you to train all areas of your body and develop grip, explosive power, posterior chain and upper body strength for a fraction of the cost of buying branded equipment.

The equipment I have built have allowed me to blast my glutes, hams and lower back to new levels of strength and power and the other has really assisted my grip strength and forearm power (any clues!)”



Rob Russell

Rob is a kettlebell, grip strength, strongman and throwing enthusiast based in Scarborough UK. He has been training with kettlebells for 7 years and strength training for 22. While being competitive in these disciplines he is also always challenging myself with feats of strength.

Thanks Rob for that awesome feedback! That is a killer review, especially coming from someone as strong as you.

I am putting up this post because I am currently in the process of completed a brand new DVD in the Home Made Strength Series, Home Made Strength II – Grip Strength Edition.

While the original HMS included both Full Body and Grip Strength Training Equipment to help anyone from Strength Coaches and Personal Trainers, to individual trainees, athletes, and strength enthusiasts to add to their arsenal of training equipment without having to take on a second mortgage, this one is dedicated entirely to Grip Strength Training Equipment.

What This Video is NOT

This equipment is not just garbage that you put together on Monday and end up breaking on Friday. This stuff is built to last.

Also, this is not a bunch of knock-off equipment. I have a very good working relationship with many manufacturers of top quality equipment and I would never betray them like that. Instead, this equipment is either one-of-a-kind type of equipment, enhancements to current pieces that are available, and things that simply don’t exist on the market.

Is This Video For You?

Not interested in building Grip Strength to perform feats of strength? No problem, that is not what this product is designed for.

The purpose of building this equipment is to give you more options for increasing your hand and lower arm strength in order to apply it to the rest of your training. The numbers in any lift can be enhanced by stronger hands. So if you are looking to do any of the following, this Video is going to be for you:

• Improve Your Bench Press
• Squat More Weight
• Better Grip on the Deadlift
• Get a Bigger Overhead Press
• Play Better on the Court
• Hit for More Power on the Field
• Control Your Opponent Better on the Mat
• Perform More Reps before Your Hands Tire Out
• Stronger Hands for Doing Your Job

If any of the above items are something that you need to enhance, then this video is for you.

To stay up to date on developments of this project, make sure to sign-up for my new Home Made Strength Newsletter. I am working toward moving all of my email communications to a new system, so this will be very important for us to stay in touch on the release.

So you can click on this Home Made Equipment Link or click on the banners in this post.

Thanks and all the best in your training.

Jedd

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A few weeks back, I put up a post about the Possible Benefits of Training in the Cold.

Shortly after that, there was a request on my friend, Elliott Hulse’s YouTube Channel about how to get better workouts when training in the cold.

Now, Elliott is from Florida and camps out in the Palm Trees with crocodiles, so cold weather training isn’t something that he has to worry about too much.

So I wrote him a quick note and let him know I’d be glad to help him out. So I put together a couple of videos for his channel.

How to Prepare for Training in Cold Environments

Part 1 – What to Wear for Cold Weather Strength Training

Part 2 – How to Warm-up and Stay Warm for Cold Weather Strength Training

If you have any other tips, please leave a comment below. I don’t want anybody’s workout suffering because of these frigid temperatures.

More Videos on Cold Weather Training / Warming Up Better

Killer Conditioning Combo for Cold Weather Training

Tricky Warm-up Technique for Better Workouts

MAKE it a GREAT Day!

Jedd

P.S. Elliott is also giving out a free report this week called the Muscle Shifting Doctrine. You can sign up for it here = > Muscle Shifting Doctrine.

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