Keg Conditioning News 2

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Copyright © keg conditioning 2008-2010

Newsletter # 2

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Table of Contents Real mental toughness 3-4 Tools to dominate the mind 4 Actions determine everything 4-5 Cardiopulmonary S & C 5-6 Exposing the lies 7 Male/female training differential 7 Become a master teacher 8 Warrior workouts of antiquity 8-9 Log your statistics 9 Keg negatives 10 Monkey see, monkey do 11 Goal framework 12 Order Form 13 Bonus workouts 14

Notice

Please consult your primary care physician before attempting any of the exercises

detailed within this professional grade product. This training system is not intended

to replace one put in place by your medical doctor. KEG CONDITIONING is a rigorous

course of physical exercise that is effort based and requires a competent level of

fitness. Dave Lemanczyk, LLC and Dave Lemanczyk are not liable for any injuries that

may take place on behalf of any participants during KEG CONDITIONING. Please

exercise at your own risk, listen to your body, and only train when you are ready to.

Make sure your training intensity and frequency accommodates your lifestyle. Enjoy

the exercises of the KEG CONDITIONING and follow each as described.

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Welcome to the Second Edition of the K.C. Newsletter. The first issue has

received tremendous international feedback and I have to thank all of you for your

time in sending it. The main point of this second publication is to take off where we

left off! We will continue to get down to the grass roots of real productive training

opening up the show with a mental toughness campaign. With that in mind, I know

you are going to rightfully enjoy this edition! It will expose a great deal of current

fitness inadequacy and lead to a higher level of fitness consciousness.

REAL MENTAL TOUGNESS

Everything we do can be considered mental since all the signals that direct us to move

originate from the brain. The physical body is the shell that does based on the minds

control, in other words. The brain is relative to a storage drive that infinitely

calculates based on what it knows through exposure to stimulus. This is why you

remember sensations of pain and how they relate to specific types of exercise, for

example.

Let us say you did one hundred keg lunges with the empty keg four days ago. Your

brain will store memories before, during, and after that specific exercise task. With

that in mind, the very next time you do keg lunges your mind will start to calculate

how you should feel before, during, and after it. This is where a battle must be

intrinsically won to proceed. You have to alter the storage drive to receiving

information and storing it only. Forget the "notions" from deep within the storage

drive to "quit", "pace yourself", "go easy", and push past your best effort. "Self-

suggestion" is telling yourself what to do or listening to your conscience. Turn it off.

In a sense, you have to teach your mind how to work in a different operating

capacity. This is a very difficult practice but one that is inside the mind of every

champion. Over the years, I have heard many people errantly attempt to teach

mental toughness. Honestly, few people have the ability to dominate the mind

without being taught. In the case of the vast majority of people needing to learn how

to mentally get tougher, telling them they need to develop, "mental toughness" is not

going to lead them to independently learning the necessary skills to make

improvements.

How many times have you heard someone say, "you have to be mentally tough" and

not define how to that person? Instead of stating the obvious, ask about the specific

mental factor that led to the breakdown, ask what the "auto-suggestions" were and

what the last possible mental command was prior to the breakdown. Typically,

breakdowns occur as a string of events ranging from the primary goal of physical

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fatigue and the self-defeating doom that is self-suggestion. Getting to the root of the

breakdown will prevent future events of the same kind. For this to work, the storage

drive has to be on with no filter, only pure reality. Listed on the next page are the

tools I know you can use to fully dominate your mind.

TOOL TO DOMINATE THE MIND

1 • Command body to perform 2 • Perform

3 • Turn OFF "self-suggestions" 4 • Store information

True mental toughening is difficult because it requires each person be completely

honest with themselves. In some respects, this might be the first time someone IS

actually honest with themselves. Right from the start of this perspective it is

imperative to be cognizant that only winners win, champions prevail, and everyone

else needs to suck it up as a loser and work their way to get to the top. Second place

trophy's feel good in elementary school because the truth is apparently too hard to

handle at that age. I have an idea, why not teach winning and losing from the start

with trophy's for the winner only? Right from the start reality checks are in place.

Sorry for the brief tangent, now let us move back into the self-evaluation across your

deep mental spectrums. You have to decide to be honest if you are actually a

champion or not in what you do or are trying to do. Call it brutal honesty in the most

intimate sense. Why should you lie to yourself and how could you lie to yourself? I

know you understand the perspective now. This Q&A self-experience will enable you

to take an outside perspective on yourself. Do not compare yourself to others, only

yourself to yourself during this exercise. Think about the planning of your goals or

lack thereof that has led you to this point in time. Based on that information, it will

be time to alter the approach to reach your goals.

ACTIONS DETERMINE EVERYTHING

The best planning is only planning unless it involves direct doing. While it is

important to plan, it is much more important to do. In terms of self-improvement,

understanding is more important than planning. For starters, once the operating

order of the mind is understood, as described above, all physical tasks can be

executed accurately for endurance campaigns. So what is really more important, a

list of exercises or the mental ammunition to do any exercises? I know the answer

and you do too! This is why the KEG CONDITIONING perspective just blows away the

average "go to the gym and pump" philosophy. I am sure you know that already based

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on the fact that you have been "in da' gym" and you also have done K.C. style stuff.

There is no comparison on an expansive level.

Another very important piece to doing KEG CONDITIONING is the carryover this

indomitable will have in your daily life. An unstoppable guy in training is the same

way in real life. When I developed this whole style, I had it in mind that the average

guy is the savior of humanity. Each man has to be his own police force, protector,

and enforcer. Everyone has heard somewhere along the lines that, "you have to

prepare for the worst to bring out your best". I am sure there are people out there

who think they train hard but their concept of train hard isn't always relative to ours.

There are no rests here in K.C. land because when we're done, that is when the

relaxing takes place. Until then, every second of every minute is hard work!

cardiopulmonary strength & conditioning

This is a perfect lead for me to break down another critical component of our

training. The cardiopulmonary system (heart and lungs) needs to be operating in an

optimal capacity for us to get the most out of training. At the same time, we need

this type health primarily to stay alive. Anyone who has been to a doctor and has

received the news of high blood pressure, elevated cholesterol, fast resting heart

rate, and more body fat than necessary needs to take the following steps. Anyone

who is in pretty good shape still needs to take these steps. You get the picture, it

doesn't matter who you are, if you want to improve and train hardcore K.C. style, you

better be doing;

• Daily cardiovascular exercise → Jog, jump rope, bike, swim, walk, etc.

• Daily adequate nutrition → Whole foods, fruits, veggies, and nuts.

• Daily stress release → Mentally unwind in the best way for you

• Daily mental feeding → Give yourself plentiful information

Every single action you take must be in some forward motion bringing you closer to

your target. You will realize that there are many opportunities for you to improve

throughout the course of a day. These moments include cardiovascular fitness (as

mentioned above), dietary choices (fist sized portions), outlets for stress/anxiety, and

adequate rest. Learn to replace exactly what your body needs to operate and then

make specific additions based on individual want. Make the time you have throughout

the course of each work for you. If it means dong what you need to do to reach your

goal at times of the day only animals are hunting, then do it! Four in the morning,

okay let's do it! It doesn't matter what time it is because each day you get your

"daily's" in, you are one step closer to becoming a champion.

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Remember the self-evaluation process? If you miss a day of consistency, make no

excuses for any disobedience to the rules you made for yourself. Instead, clean it up

and follow the rules. You can clean this up by pinpointing what specific moment led

to your breakdown. Once you get to the root of it, you can prevent it from happening

again. What does this all ultimately do for you? This means more sacrifice, enhanced

dedication, and hardcore focus on the overall goal. For a moment, let us draw our

attention back to being honest with oneself. Introspection or self-study is critical to

making progress in all conceivable areas as a human. Self-study is effective because

it is done based upon your observations of yourself before, during, and after

situations in life occur. Some people call this is a higher level of awareness but to

me, it is a plentiful perspective for human improvement. Without self-study, people

would flounder without improvement, get stuck in the mud in every way, and never

make any progress. Does that sound familiar in some relative way to a person you

might have heard speak once or twice?

Mental toughness is something that can be developed over time but it takes gut

wrenching work to improve. You have to take your threshold for pain and extend it to

make progress. I speak from personal experience when I write that my perspective is

that I am willing to die for what I do. This might scare you but the truth is that I

have no regrets, nothing to hold back, and everything to give to what I do. If I didn't I

would be doing less than I should.

Life experience has taught me that only the strong survive and enduring pain is a big

part of it whether it be mental, physical or spiritual. Knowing how to effectively fit

each one of these pieces into the human puzzle is what I call KEG CONDITIONING.

The parameters of the K.C. program seem broad from the outside perspective

because the really big part of what is going on is happening INSIDE the mind of the

doer. This is a critical component for understanding what this K.C. style is all about.

"Once you learn to quit, it becomes a habit."

- Vince Lombardi

Quitting is never an option. Mentally, the drive inside a competitor who will not give

in is most important. This is a level of pure focus where the person simply does.

Remember those tools for mental domination that I listed before? Give them to

someone you know is mentally tough and I bet they say, "absolutely right". I know this

level of instruction goes quite beyond just saying, "hey you need to get mentally

tougher".

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Exposing The Lies

Ever wonder how fitness magazines, gadgets, and late-night infomercials are still

being printed/run with great consistency? I mean take a good look at almost any

fitness magazine and you will most likely see a vast majority of advertisements,

unnecessary training gadgets, copy & paste workouts, and sleek fitness models that

less than 1% of the human population actually resemble.

Reading one of these follow the leader magazines or books for enjoyment is one thing

but certainly NOT for content to look like the people in them. My wife has a bunch of

them and from time to time I go through them. What I see is a great deal of

inadequacy with some shimmers of truth. I find myself wondering, why all the falsity

and where is reality?

Male/Female Training Differential

One major lie I will expose right now is the whole concept of male/female training

differential. Facts state the only difference between male and female training

programs point to one factor; the innate production of natural testosterone. Due to

obvious physiological differences, males produce much more testosterone than

women. Men will train more frequently than women because testosterone flow

increases body healing and muscular growth. Go back into your memory bank now

and think about how many of these magazines, books, training styles are

differentiated by gender. Now you have conclusive evidence that it is all a hoax.

There are entire sections of newsstands dedicated to this. I actually had a web

developer contact me early in the year 2006 and tell me if I didn't directly market my

products to men, I would be "outclassed by other programs and get knocked off the

market". My response to Mr. Web Developer is the same today as it was in 2006, "I

will not market my products based on lies. The truth always shines through and

everyone gets what they deserve. I'm in it for the long haul, not one day". Now it is

2010, KEG CONDITIONING is in 72 countries/territories in the world with majority of

men and some women tearing the training apart. I haven't heard a squeak from that

Mr. Web Guy or anyone else that doubted what K.C. is all about. The way I see it,

those of us that understand these concepts need to teach others to also know and do.

It's not just about using a keg and thirteen exercises. It's defining goals and reaching

them using the K.C. principles. This can be applied to functional methods; long

distance keg carries, seated truck pulls, stone lifting, loading drills, sled dragging,

overhead pressing, kettlebell juggling, cheat curls, grip work, etc...I challenge you to

progressively master every awkward object after your empty to full keg experience.

This will be an experience of a lifetime for you and something you will pass on.

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BECOME A MASTER TEACHER

Since 1997 I have been training clients privately, outside of a commercial gym, and in

my own locations. My focus as a trainer has been to correct all client physical

mistakes given the proper verbal cues for each situation. In itself, this is a MAJOR

point of emphasis for anyone, even if you are only training yourself. The cue cards I

include with each issue of the K.C. News and even in the K.C. Book & DVD are all you

need to correct physical mistakes in movement/exercise. Take a second to think

about how important verbal cues are...This literally is the difference between

someone getting seriously hurt or executing an exercise task perfectly.

As someone who has directly worked with thousands of people a few things have

enabled me to become a master teacher; adequate verbal cues, making sure tasks are

understood by asking for direct feedback, and a holding a deep connection with my

clients. When a client trusts you and knows you do right for them, they will listen.

This is a big reason why I have been so successful in business and why you will be too!

I am not big into titles or fictitious names to make myself look grander than I am.

There is no need for any of that primarily because people, like you, can tell when

someone is genuine or not. A master teacher is simply a person who knows how to

perfectly communicate information for learning based on demonstration. You will be

able to teach using the right cues and your clients or you then demonstrate exercises

based on cue. When you can do this consistently, in every exercise application, with

every client, without verbal error, you are a master teacher. You will see what I

mean in a clearer sense with this next workout. If you are ready to dial up the

intensity, do this;

warning

Prior to engaging in this type of workout, it is imperative to understand that it takes a

very high prerequisite level of cardiovascular fitness. In no way is this a beginner

type of a workout. If it was, each exercise would be done to form failure as opposed

to the time under tension animal that is pure KEG CONDITIONING. Exercise at your

own risk!

Warrior Workout of Antiquity

This K.C. style workout is to be done with the empty keg. Each exercise has a five

minute minimum attached to it. The keg must remain off the ground for the entire

duration of this workout. The no-set down rule in full effect. Take a particular

notice to the format of the workout below. Use it for future results!

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TASK FORM CUES TOTAL reps + pounds

Keg lunges

Knee up, rotate out, land soft, turn &

pivot back foot, back knee down,

push off heels, posture up

Add total lunges completed

plus the weight of the keg

for workload.

Keg shouldering

Hip's knees & feet straight line, arms

straight, pull to hip, hips forward,

ankle flex, roll up body, posture up

Multiply each shouldered

rep by your kegs weight for

workload.

Keg clean & press

Same cues as above plus; chin high,

jump & press, chin high retract to

chest, lower down, close to body

Log each C&P individually

for calculating workload.

25 is really 25/25.

Keg negatives

Push-up position, straight body,

retract down, elbows in, chest to

barrel, knees down, reset, posture up

This is roughly 60% of

your bodyweight. Multiply

total reps for workload.

Warrior squats

Wide base, bear hug, squeeze in and

around, chin high, push through the

heels, posture up

Multiply kegs weight and

repetitions for workload.

I have a few clients who want the toughest workouts possible. This specific workout

was used three times within the past week here at K.C. Headquarters. Each guy that

went through it went five minutes per exercise with the empty keg, as described

above. The experience is almost supernatural because the muscular pain involved is

beyond any written explanation I am capable of. The totals will amaze you!

log your statistics

Log all statistics into a notebook or computer spreadsheet after each workout. Over

time, your own workouts will provide you with an excellent perspective on what

works for you. Take in consideration important factors such as your lifestyle which

includes dietary, hydration, stress release, rest and sleep habits. At the end of each

workout, write down a few adjectives next to each exercise to summarize the

experience. Make sure to jot down any obvious signs of strength, weakness, and

"self-suggestions" if there were any. Keeping a record of your workouts is important.

Steve Weiner for example, has the most accurate and detailed training log out of

anyone that I know. The importance of me bringing him into the picture is that he

has accurate records dating back decades. Having trained with him on countless

occasion (although Steve's got the stats), I can tell you that he is super strong. A true

testament that productive training is attainable with the right framework over time.

In short; the guy is a monster and also has the records to prove it all.

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SAFETY CONCERNS

→ Make sure you clean and dry the keg thoroughly before using it.

→ Use a soft ground surface such as grass in the picture above to kneel on.

→ Any "rest" during exercise should be in the push-up position.

KEG negatives (kegatives)

→ Start in "up" push-up position body pin straight

→ Keep elbows tucked, hands locked on barrel

→ Slowly retract scapula and lower chest to barrel

→ Keep elbows tucked and do not change angle

→ Continue slow retraction until chest touches barrel first

→ Knees down to ground

→ Reset and repeat until failure or for set time period

The picture above fully illustrates the endpoint of the keg negative just before the knees go to the ground. This

exercise allows the scapula to retract naturally through a eccentric dynamic stretch. The goal of execution is to

do as few negatives possible in the time frame you set for yourself. A :30 second kegative is excellent. I use

keg push-ups to failure then keg negatives for my clients. This works best when done in time periods of 2:30-

5:00. We might not always do push-ups but we always do kegatives! This is the all end all for upper body

training. If you are in a pinch, this could really be an exercise you can depend on. It is time efficient, safe, and

most important based on effort.

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After your experience with kegatives you might never do a bench press or a dumbbell

press ever again. The natural flow of the exercise combined with the exercise

constraints and time under tension create a fine recipe for upper body everything.

Finding the perfect body angle is the key to the exercise working. Keep your body pin

straight and retract down while keeping breathing consistent. Personally, I need

three days of recovery when I do kegatives alone as opposed to two days with keg

push-ups then to kegatives. You will have your own statistics as well. Your own stats

are the most important and the only real measuring tool for you to work with.

MONKEY SEE, MONKEY DO

Over twenty years ago I had a dream to get as strong as possible. During the time of

my journey (which is never over), I have been competing heavily in athletics. The

importance of you knowing that information is that the training I did complimented by

athletic performance for obvious reasons. I did not bother myself with Olympic

weightlifting like the monkey see, monkey do crowds I saw. In fact at the time, I had

enough presence of mind to know that Olympic weightlifting was primarily for

Olympic weightlifters who had the body's made for it. My body type (long and lean)

was not made for any of that barbell slinging at all. I needed basic movement and

applied functional training.

I watched athletes around me with great potential sprain wrists and strain lower

backs attempting the Olympic lifts. That was all I needed for confirmation that I did

not need that style of training. I realized that those Olympic style of exercises were

great for what they were. Some people would have great success with them because

they were structurally built to handle the specific demands the lifts impose. Shorter

limbed people with thick layers of muscle would perform the Olympic lifts better than

long lanky people like me. While the shorter guys performance looks greater on a

piece of paper, it does not win games on the field or court. The main thing to

understand in performance training of any kind is that the sole focus of the activity is

to consistently expand mental perspective.

Getting back to the Olympic Lifts, they do not have a universal quality for all people.

Not all people are kinesthetically aware enough to execute the Olympic lifts with

form perfection. I am willing to say however with great certainty that almost anyone

can execute a keg/barrel cheat curl with the cues provided in the First Edition of K.C.

News. Cheat curls with an empty keg are far safer than any Olympic lift plus you get

more out of them. Not only will they execute it for more than one to five measly

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repetitions, they will build explosive power and learn something about mental

toughening in the process. Exercise choices are so pivotal to the success of every

athlete, weekend warrior, me and especially you. Useful exercise choice

replacements exist within the education provided here. Ever wonder why the keg

cheat curl is a somewhat hidden practice while the Olympic lifts are common

practice? It seems like the same vicious cycles are still intact that I experienced

twenty years before. Olympic weightlifting and bodybuilding seemingly dominate

performance training with false claims of improvement from every angle possible.

goal framework

The obvious reality of training is that each person needs a goal. That goal defines the

action that person needs to consistently take for success. This means actually

evaluating human anatomical structure and improving it. Think of your body as a

house, here are the steps that you must take in building it. First you have to bring in

machines to clear and make the land level. The next step is to dig, set-up, pour the

foundation into place, and let it settle. Once the foundation settles, the wooden

skeleton that is the framework is then built on top of it. Slowly, piece by piece the

structure comes together making what was once a project into a posturing reality.

Start with the empty keg and do the Warrior Workout. The next training day, add 16

ounces of water or one pound to the keg. Do this every workout as an experiment

and you will find out exactly what I know. Over time you can build your body to do

whatever you want. Make your goals specific and reach them by choosing the most

sensible, effort based solutions possible. When you make your workouts effort based,

you are the only one to blame.

Every athlete or person needs to have a training program right for them. Just as Babe

Ruth said, "Every boy must pick a sport that is right for him". There are people who swear by

the gods that there training is the best yet they look the same and cannot

demonstrate any new strength year after year. Using KEG CONDITIONING as a tool,

you will get incredibly stronger year after year while maintaining a high fitness level.

Find the beast within & then learn to harness it

Sincerely,

Dave Lemanczyk, M.S.P.E

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13 Exercises and 1 invincible mind. The exercise cues, workouts, and theory are written about then demonstrated by Dave Lemanczyk, M.S.P.E. You can place an order* for yourself or someone else** you know by using our secure server @

http://www.KegConditioning.com. *If you are a former customer, please contact us prior to your purchase so you can redeem a 15% off coupon on your next order.

**Refer a friend to KEG CONDITIONING and receive commission! Just have them include your name in the special instructions box! How cool is that? If you would prefer sending your payment by mail please send the full amount to;

Dave Lemanczyk, LLC

29 Richardson Lane

Islip, NY 11751

Personal checks must clear prior to shipment. All orders usually ship within 24 hours of being processed.

I hope you enjoyed the Second Edition. The Third Edition of The K.C. Newsletter is

going to include a special question and answer section that you will not want to miss

along with classic workouts, dietary recipes, and a weeklong workout format to

follow. In the meantime, send in your requests, questions, comments, and workouts

over here to [email protected]. You never know when your picture and tale

of triumph will end up in the K.C. News! To renew your subscription to the K.C.

News, contact me to receive your new promotional coupon. Thanks for reading!

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BONUS workouts of the month

The Combat Man

Stats Task Time Totals 37 Year Old Professional Soldier 1lb Weighted Jump Rope 10:00 11 Rhythm Breaks Height - 6'-3" 100 yards X 30lb 1/2 steel empty keg lunges 4:38 96 Lunges Weight - 229.6 pounds Body Fat - 18.7%

276X100 yards backwards sled drag...rest 1:14 276X100 yards backwards sled drag

1:14 1:34

No-Stop No-Stop

Resting Heart Rate - 81 bpm 100lb Water Filled 1/2 Steel Keg Carry X 1/4 mile 9:04 6 Laps (rest) 34 minutes of exercise tension completed in 40 total minutes

Keg Push-Ups/Kegatives 15lb Canvas Fungo Pops (palm strike & grab)

2:30 2:00

34 / 8 10 L / 10 R

Goal = Total body fitness with emphasis on combat readiness & toughness.

3.5lb seated Hindu club (supination/pronation) 7 1/2 lb Wrist Extension

2:30 2:30

1:15 L / 1:15 R 36 Reps

The Strongman

Stats Task Time Totals 30 Year Old Amateur Strongman Jump Rope 10:00 19 Rhythm Breaks Height - 5'-9" 100 yards X 30lb 1/2 steel empty keg lunges 6:15 117 Lunges Weight - 307 pounds Body Fat - 28.7%

OHP-Medley (110Full Keg, 221Stone, 307Log) 545lb X 50 Yard backwards sled drag

1:30 1:30

1/1/1 (Twice) Course Completed

Resting Heart Rate - 88 bpm 242lb X 50 Yard Sandbag Carry 1:30 Not Completed 23 minutes of exercise tension completed in 60 total minutes

30lb 1/2 Steel Empty Keg Toss 255lb Per Hand Farmers Walk X Max Distance

1:30 :43

10 Throws 37 Yards (25 & turn)

Goal = Total body fitness with emphasis on using actual strongman implements in competition format.

Seated Truck Pull X 50 Yards w / 2" Rope Rest taken as needed due to the intensity of the events. Events change from week to week.

:45 :51

25 Yards (2)

Keg Conditioning News 2

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