7 frightful kettlebell complexes from hell pdf

5/19/2018 7 Frightful Kettlebell Complexes FROM HELL PDF

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To Chop Fat, Magnify Muscleand


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7FrightfulKettlebell omplexes

--FROM HELL--

toChop Fat, Magnify Muscle,

andStrengthen the Flesh!A Fiendish Bestowal of Enlightenment by Pat Flynn


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Dear friend,

If you are in the business of, or are seriously interested in the business of chopping fat and

multiplying muscle, this free expository may be the most significant 25 pages of your life. While

I am often one for witticism, this, I assure you, is no joke.

You see, I amin the business of chopping fat and multiplying muscle. Have been for some time.

And for me, business is good. But then again, if everyone were to implement the strategies I am

about to bestow upon you, the business of strong and sexy, if you will, would be much easier.

However, but a few are as dedicated to practical considerations as I. And even fewer still can

handle the rigors of what lies ahead.

And what do I have to offer to support my verisimilitude? Who am I, and why ought you lend

me your ear?

If youll permit me, Id like to offer a more personal account in lieu of the pretentious third-

person biography.

Come hither, and out of respect for brevity, Ill provide you withbrief itemized account of my

experiences:

About Pat Flynn

1. Born 1989. Big toe came out first.

2. Most of my childhood was spent in a bat cape. Pants were an optional luxury. (still are)


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3. I was a terribly noisy toddler with a tendency to bite people. (still do)

4. Fast forward to the dark and nebulous years of middle school, where I experimented

heavily with addictive substances. Namely chocolate bars and pixie stix. Remarkably, I

avoided death. But not girth.

5. By the age of 12, I was a full blown porker. Unacceptable. It was time for a change.

6. Mom said dont eat fat. Adhering to the Momma Knows Bestprinciple, I had a three-

month stint with low-fat animal crackers.The good kind.Not surprisingly, I expanded.

Geometrically.

7. Fat, angry, and strung out on adorable comestibles, I sought proper tutelage. (sorry,

Mom)

8.

By happenstance, I took upmartial arts.I began to lose weight and even learned how tobeat someone up with a stick.

9. Relentlessly, I continued to pursue pragmatics.

10.Following some sagely advice, I sought out the kettlebell.

Hitting 5% body-fat for the

first time in my life convinced me thatswingsmelt fat like raw meat on a hot grill.

11.I soon became the youngest to ever be numbered amongst the ranks of certified

Russian Kettlebell Instructors.

12.

I started theChronicles of Strength my sophomore year in college. By my senior year,it was a

top 500 blog in health and wellness. I talk mostly on how tochop fat,multiply

muscle, and live thegood life.

13.

I also co-ownKilling It With Kettlebells. We teach other fitness professionals how to kill

it in the fitness biz with kettlebell bootcamps.

14.I likebeer,wine, and exotic cheeses. Exotic cats are cool, too. Butmy girlfriendtells me

Im not allowed to have anymore.

15.

I do not claim to be smarter than anyone else. I just study more, which is how Ive cometo know a thing or two about effective fat loss and strength training.

16.My daughter, Lola, has four legs and drools a lot. She is both wonderful and good.
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17.Contrary to popular belief, I actually DONT wear Axe Body Spray.

18.Aerobics are yawn.

19.I shop at Costco on Friday nights around 8pm. Through extensive testing, I have found it

to be the best time to go.

20.I am the author ofThe Birth of a Hero,a metabolic conditioning eBook of considerable

repute.

21.You can email me anytime atPatFlynn@ChroniclesOfStrength,shoot me a message on

Facebook,orTweetat me. Im very nice, and Id really like to get to know you better.

Unless youre not nice.

Whats Goingon Here?

We will begin by defining a few terms. I wish us to be one mind, sharing but a single thought.

This meeting of the minds is requisite for you to understand (and for me to justify) why I am

about to put you through what is arguably the most fiendish instrument of torture to ever

bedevil the days of man.

I assume that you seek the elimination ofor more preferably, the rapidelimination of

unsightly body fat. In addition, I also assume that you seek the proliferation ofor more

preferably the rapidproliferationof tasteful muscle mass.

If indeed my assumptions are on point, then you must first understand that such goals are an

end to which there are many means.

Surely any nincompoop with enough tenacity could dig a hole with a spoon, as Tim Robbins

demonstrated in the Shawshank Redemption. Most, however, are smart enough to exploit a

shovel when possible.

Sadly, such logic is commonly absent amongst those who wish to demolish fat and construct

muscle. The widespread use of a treadmill is evidence of said folly.

I hope by this illustration you see how there are more or less effective means to any given end.

Just as there are shortcuts for digging a hole, I need you to understand that there are also

shortcuts to sexy! And it is to that end that I wish to provide you with the most effective means!
http://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlhttp://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlhttp://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlmailto:[email protected]:[email protected]:[email protected]://www.facebook.com/chroniclesofstrengthhttp://www.facebook.com/chroniclesofstrengthhttps://twitter.com/PatFlynnCOShttps://twitter.com/PatFlynnCOShttps://twitter.com/PatFlynnCOShttps://twitter.com/PatFlynnCOShttp://www.facebook.com/chroniclesofstrengthmailto:[email protected]://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.html


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However, such an accelerated toll road demands a premium fee. To understand this is to know

what it means to say this program is not for the weak of heart, the fragile by nature, or the

proverbial sissy pants.

Indeed, that which promenades below is analogous to only what can be experienced in the 7th

ring of hell. If youve yet to experience such heavenly bliss, youre infor a painful awakening.

I intend not to frighten you, nor do I wish to discourage your pursuits! I only mean to say that

temerity alone will not suffice. However, add toughness to temerity, and you have yourself a

potent tonic for physical excellence!

Coming back around again, this accelerated toll road that I speak of is metabolic conditioning;

more specifically, metabolic conditioning via kettlebell complex training.

What Is Metabolic Conditioning(NOTE: The following is an excerpt from myBirth of a Hero eBook)

The term Metabolic Conditioning refers to the simultaneous engagement of multiple muscle

groups and energy systems (phosphagenic, glycolytic, and oxidative) through the combination

strength efforts and elevated cardiovascular stress.

If I could, I would make that verbose forkful a bit more digestible, but I believe its crucial that

we come to terms on this.

The definition (not to be confused with the termwhich is particular to me) of metabolic

conditioning is to increases the efficiency of our energy systems, of which, there are three:

[Note: All three of the human energy systems supply ATP (adenosine triphosphate), which you

can think of as our "energy currency". The energy systems differ only in the manner in which

they produce ATP and the speed at which they supply it.]

1. Phosphagen (ATP/PC)- The most short-term and high-intensity exercises pull first from the

phosphagen energy system. Example activities that only take a few seconds but require largeamounts of ATP very quickly include swinging a baseball bat or a performing a high jump. On a

molecular level this results in the lending of a PC (phosphocreatine) molecule to ADP

(adenosine diphosphate) to produce ATP. Since our bodies (muscle cells) store limited amounts

of PC at any given time, the total amount of ATP we can rapidly produce is inherently very

limited.
http://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlhttp://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlhttp://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlhttp://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.html


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2.Glycolysis- Once your CP stores are depleted your body turns to the breakdown of glycogen

or glucose (carbohydrates) to produce additional ATP. This is still anaerobic, like the

phosphagen energy system, implying the process does not require oxygen. Glycolysis produces

ATP rapidly, but not as rapidly as the phosphagen system. Lactic acid-buildup is a byproduct of

glycolysis. To understand this is to know why you experience a burning sensation on the latterreps of prolonged strength efforts.

3.Oxidative (aerobic)- This is the most complex energy system and opts for fat as the primary

fuel source (fatty acid oxidation). Any sort of traditional endurance event takes advantage of

the oxidative energy system.

Why Metabolic Conditioning(Note the following is an excerpt from myBirth of a Hero eBook)

This activity, this whole-hearted journey into the lungs of hell if you will, is first and foremost, a

source of unusual delight! The adrenaline surge of a deviously designed kettlebell complex is

similar in experience to that of a high-speed thrill ride. To be frank, there is no reason, even if it

were all that were available, that I would never wait in line for Goofys Playhouse at Disney

Land. Because it sucks.

I, like most blessed with some form of attention disorder, suffer from a low adherence touninteresting and unchallenging exercise regimens. To be frank once more, I need an exercise

regimen with a higher level of excitement than what can be had romping through an over

inflated ball pit with the pre-pubescent. I would like to believe that you are reading this book

because you have a similar issue.

To this confession however, the critic may pose the question of effectiveness. What good is

having fun, if there is no other benefit to be had, aside from the short-lived euphoria of a

mental lollypop and swampy undergarments?

To this shitweasel, I would say touch! Indeed, fun at the expense of effectiveness would be anunwise transaction, but to assert mutually exclusivity between fun and effectiveness is purely

speculative (due to the subjective nature of fun) in all cases, and what is more, downright

wrong in this particular instance.

Before further elaboration, another question must be posed: to what end is metcon effective?


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Reason #1: Fat Loss

I could have listed the most observable benefit last, to mask my vanity, but why bother? I will

be the first to tell you, and one of the few to admit, that having six pack abs really does make

everything better. Those that profess otherwise are, on the aggregate, havent had the abs to

know what its like.

But please do not misconstrue this point as pure egotism! I am of the belief that so long as it is

accomplished without the use of dangerous fat loss pills or special vitamins, a well-defined

set of six pack abs is merely an exogenous reflection of internal vitality!

To elaborate, many ducks must be lined up to carve out big blocky abs. One must be

proficiently skilled in the arts of exercise, stress control, and nutrition to achieve such an

enviable attribute. To understand this is to know that the benefits of sporting six-pack absstretch far beyond turning heads at the beach. With few exceptions, stand-out abs and overall

vitality tend to be mutually inclusive! This is what it means to say that six pack abs are a

reflection of good health!

It is proven in scientific circles that the effects of aerobic activity on body fat are often

immaterial and insignificant on their own. However, metabolic conditioning, orhigh intensity

intermittent exercise,has been shown to accelerate fatty acid oxidation along with an

abundance of other metabolic benefits to be discussed presently.

One studyin particular, found that HIIE when compared to steady state aerobic activity resultedin a greater loss of subcutaneous body fat.

1I believe to reference this is to only illuminate the

obvious, but a necessary nuisance nonetheless.

Yetanother study,performed on a group of forty-five women, reaffirms the effectiveness of

HIIE for fat loss (the HIIE group experienced significant reductions in fat mass, particularly

abdominal fat), but also highlights the ineffectiveness of steady state aerobic exercise (the

steady-state group experienced no significant change in fat mass).2

But to cite only effectiveness is to sell the true magic of metabolic conditioning short. Astudy

conducted on eight men and nine women compared the effects of a 20-week endurance

training program to that of a 15-week high intensity exercise regimen. As you might by now

suspect, the group subjected to a high intensity training regimen experienced a more

pronounced reduction in subcutaneous adiposity compared with the ET program (meaning

1http://www.colorado.edu/intphys/Class/IPHY3700_Greene/TIPS/exIntesity/Tremblay.pdf

2http://www.scopus.com/record/display.url?eid=2-s2.0-42149157695&origin=inward&txGid=vOtya0EzjXzgi52-

WL_IW4-%3a2
http://www.hindawi.com/journals/jobes/2011/868305/abs/http://www.hindawi.com/journals/jobes/2011/868305/abs/http://www.hindawi.com/journals/jobes/2011/868305/abs/http://www.hindawi.com/journals/jobes/2011/868305/abs/http://www.colorado.edu/intphys/Class/IPHY3700_Greene/TIPS/exIntesity/Tremblay.pdfhttp://www.colorado.edu/intphys/Class/IPHY3700_Greene/TIPS/exIntesity/Tremblay.pdfhttp://www.scopus.com/record/display.url?eid=2-s2.0-42149157695&origin=inward&txGid=vOtya0EzjXzgi52-WL_IW4-%3a2http://www.scopus.com/record/display.url?eid=2-s2.0-42149157695&origin=inward&txGid=vOtya0EzjXzgi52-WL_IW4-%3a2http://www.scopus.com/record/display.url?eid=2-s2.0-42149157695&origin=inward&txGid=vOtya0EzjXzgi52-WL_IW4-%3a2http://www.sciencedirect.com/science/article/pii/0026049594902593http://www.sciencedirect.com/science/article/pii/0026049594902593http://www.sciencedirect.com/science/article/pii/0026049594902593http://www.colorado.edu/intphys/Class/IPHY3700_Greene/TIPS/exIntesity/Tremblay.pdfhttp://www.colorado.edu/intphys/Class/IPHY3700_Greene/TIPS/exIntesity/Tremblay.pdfhttp://www.colorado.edu/intphys/Class/IPHY3700_Greene/TIPS/exIntesity/Tremblay.pdfhttp://www.scopus.com/record/display.url?eid=2-s2.0-42149157695&origin=inward&txGid=vOtya0EzjXzgi52-WL_IW4-%3a2http://www.scopus.com/record/display.url?eid=2-s2.0-42149157695&origin=inward&txGid=vOtya0EzjXzgi52-WL_IW4-%3a2http://www.scopus.com/record/display.url?eid=2-s2.0-42149157695&origin=inward&txGid=vOtya0EzjXzgi52-WL_IW4-%3a2http://www.scopus.com/record/display.url?eid=2-s2.0-42149157695&origin=inward&txGid=vOtya0EzjXzgi52-WL_IW4-%3a2http://www.scopus.com/record/display.url?eid=2-s2.0-42149157695&origin=inward&txGid=vOtya0EzjXzgi52-WL_IW4-%3a2http://www.scopus.com/record/display.url?eid=2-s2.0-42149157695&origin=inward&txGid=vOtya0EzjXzgi52-WL_IW4-%3a2http://www.colorado.edu/intphys/Class/IPHY3700_Greene/TIPS/exIntesity/Tremblay.pdfhttp://www.sciencedirect.com/science/article/pii/0026049594902593http://www.scopus.com/record/display.url?eid=2-s2.0-42149157695&origin=inward&txGid=vOtya0EzjXzgi52-WL_IW4-%3a2http://www.colorado.edu/intphys/Class/IPHY3700_Greene/TIPS/exIntesity/Tremblay.pdfhttp://www.hindawi.com/journals/jobes/2011/868305/abs/http://www.hindawi.com/journals/jobes/2011/868305/abs/


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they went to a state of being less fat).3What is more interesting, however, is that the mean

energy expenditure for the endurance training group was higher (120.4 megajoules) than the

group subjected to a high-intensity regimen (57.9 megajoules). This is to say that high intensity

exercise is not only more effective than steady state aerobic training for fat loss, but also

significantly more efficient.

Reason #2: Enhanced Athletic Performance

With the exception of all that is super-lame, any competitive sport involves unpredictable

locomotion (human movement) in terms of duration, type, and intensity. Athletes must run,

jump, sprint, crawl, throw, punch, grapple, skip, and perform other etceteras of movement that

demand the recruitment of multiple muscle groups and the fulfillment of ATP (our energy

currency) from various energy systems.

Would it not then seem obvious, that as we increase the efficiency at which said energy is

supplied through those various metabolic pathways that our potential athletic performance

would inherently increase in turn?

The answer, of course, is yes.

To understand this is to realize that most competitive sports, in themselves, are a form of

metabolic conditioning. So if A equals B, then B, therefore, must also equal A. To increase one is

to increase the other, assuming, of course, that technical skill is held constant.

Acknowledging that a sport is a form of metabolic conditioning, logic then indicates that as I

become better at sport, I therefore have enhanced my conditioning. The reverse is also true,

again to the extent that skill is held constant, that as I increase my metabolically conditioning, I

will fare better at sport.

To understand this is to answer a question well-matched for the common nit-wit: If two

wrestlers are pitted against one another, each equally skilled in technique, but one better

conditioned and stronger than the other, who will win?

There are of course, exceptions to this rule, namely sports that require little in terms of physicalexertion. I confess, I perceive no possibility as to how metabolic conditioning will enhance the

performance of those involved in the sport of NASCAR.

Oneparticular study,conducted on 35 elite-level rugby players, is evidence of all that is

aforementioned. 9-Weeks of metabolic conditioning improved markers of cardiovascular

3http://www.sciencedirect.com/science/article/pii/0026049594902593
http://journals.lww.com/nsca-jscr/abstract/2004/08000/askill_based_conditioning_games_approach_to.17.aspxhttp://journals.lww.com/nsca-jscr/abstract/2004/08000/askill_based_conditioning_games_approach_to.17.aspxhttp://journals.lww.com/nsca-jscr/abstract/2004/08000/askill_based_conditioning_games_approach_to.17.aspxhttp://www.sciencedirect.com/science/article/pii/0026049594902593http://www.sciencedirect.com/science/article/pii/0026049594902593http://www.sciencedirect.com/science/article/pii/0026049594902593http://www.sciencedirect.com/science/article/pii/0026049594902593http://journals.lww.com/nsca-jscr/abstract/2004/08000/askill_based_conditioning_games_approach_to.17.aspx


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capacity.4What is most notable is that these athletes are elite performers, so it is reasonable to

assume that they all possess, to some degree, a higher level of metabolic competency than the

untrained individual. It requires little effectiveness to increase the capacity of an untrained

and/or sedentary person (often referred to as the newbie effect). It is far more respectable, and

significant, to improve the capacity of elite-level athleteswhich is what we have here.

To further support this assertion, I reference The Scientific Basis for High-Intensity Interval

Trainingwhich states It seems that, for athletes who are already trained, improvements in

endurance performance can be achieved only through high-intensity interval training (HIIT).5

So to improve endurance, it seems like, from both an anecdotal and objective viewpoint, that

more endurance work (increasing aerobic volume) is an ineffective approach, whereas

metabolic conditioning has been proven to yield tremendous utility. To understand this is to

know why sprint work will, in all likelihood, increase a marathon runners performance, but

endurance work will, in all likelihood, not increase a sprinters performance.

Evidence in support of this isyet another study,where the performance of a 40km time trial

increased significantly amongst a group of highly trained cyclists (with a background of

moderate-intensity endurance training) after they were subjected to 4-weeks of high intensity

interval training.6

As the clich goes, the proof will always be in the pudding, so if you are an athlete, I urge you to

test these assertions, and see to it that if you are ever bested in sport, it is from a lack of

technical skill, and never from a lack of superior conditioning.

Reason #3: Increased Lean Muscle Mass

I believe the premise that lifting heavy things increases muscle size and strength is so evident

that it requires no citation or reference other than common experience.

But to pander the seemingly sexual obsession of the academic, astudyconducted on eleven

sedentary men compared the effects of heavy lifting to light lifting for muscle hypertrophy. As

you may have gambled, a light load proved to be inferior in evoking adaptive changes in

muscle size and contractile strength than a heavy load.7

Remarkable, I know.

4http://journals.lww.com/nsca-jscr/abstract/2004/08000/askill_based_conditioning_games_approach_to.17.aspx

5http://www.ingentaconnect.com/content/adis/smd/2002/00000032/00000001/art00003

6http://ukpmc.ac.uk/abstract/MED/8933495

7http://jap.physiology.org/content/105/5/1454.abstract
http://ukpmc.ac.uk/abstract/MED/8933495http://ukpmc.ac.uk/abstract/MED/8933495http://ukpmc.ac.uk/abstract/MED/8933495http://jap.physiology.org/content/105/5/1454.abstracthttp://jap.physiology.org/content/105/5/1454.abstracthttp://jap.physiology.org/content/105/5/1454.abstracthttp://journals.lww.com/nsca-jscr/abstract/2004/08000/askill_based_conditioning_games_approach_to.17.aspxhttp://journals.lww.com/nsca-jscr/abstract/2004/08000/askill_based_conditioning_games_approach_to.17.aspxhttp://journals.lww.com/nsca-jscr/abstract/2004/08000/askill_based_conditioning_games_approach_to.17.aspxhttp://www.ingentaconnect.com/content/adis/smd/2002/00000032/00000001/art00003http://www.ingentaconnect.com/content/adis/smd/2002/00000032/00000001/art00003http://www.ingentaconnect.com/content/adis/smd/2002/00000032/00000001/art00003http://ukpmc.ac.uk/abstract/MED/8933495http://ukpmc.ac.uk/abstract/MED/8933495http://ukpmc.ac.uk/abstract/MED/8933495http://jap.physiology.org/content/105/5/1454.abstracthttp://jap.physiology.org/content/105/5/1454.abstracthttp://jap.physiology.org/content/105/5/1454.abstracthttp://jap.physiology.org/content/105/5/1454.abstracthttp://ukpmc.ac.uk/abstract/MED/8933495http://www.ingentaconnect.com/content/adis/smd/2002/00000032/00000001/art00003http://journals.lww.com/nsca-jscr/abstract/2004/08000/askill_based_conditioning_games_approach_to.17.aspxhttp://jap.physiology.org/content/105/5/1454.abstracthttp://ukpmc.ac.uk/abstract/MED/8933495


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Various methods and manners of mechanical loading have been proven effective for muscle

hypertrophy (the increase of muscle size), but it is evident, and hopefully by now self-evident,

that to get a muscle to grow in size and strength, it must be exposed, in some way, to a

considerable load. To understand this is to know that if you lift Barbie weights you will never

look like Ken.

Metabolic conditioning is but one of these manners and methods. It is, if you will, a tool, and a

multifaceted one at that. The critic may attempt to persuade you that, in most instances, it is

not the tool that matters, but rather, how you yield it. Their ignorance is far reaching. And

annoying. To assert that the selection of a tool is insignificant, is to say that both a spoon and a

shovel are equally effective for digging the whole, so long as you are skilled in the art of digging

a hole with a spoon. The real scoop (bad pun), is that some tools are downright more effective

than other tools for getting the job done.

Hanging off a parallel branch of analogy, one could liken metabolic conditioning, or what ismore, kettlebell complex training, to the Swiss Army Knife. The tool that does it all, and if well

employed, does it all quite well.

Admittedly, metabolic conditioning may not be any more effective than the time-tested

traditionalists approach to increased muscle mass (namely bodybuilding), but it is most

certainly, more efficient, and like a luxury box seat at a sporting event or rock concert, carries

along with it an assortment of additional, unique, and often times hidden benefits that cannot

be reaped from lowbrow exercise routines.

Indeed even the research supports my claims. Astudyconducted on ten male volunteers foundthat low intensity forms of anaerobic exercise had no significant impact on circulatinggrowth

hormone(a necessary hormone for the construction of muscle mass), whereas only ten

minutes of high intensity anaerobic efforts significantly and consistently elevated peak growth

hormone circulation.8

Metabolic conditioning is indeed both effectual and expedient for the construction of lean

muscle mass. Arguably, metabolic conditioning offers the highest muscle yield on time and

effort invested.

Reason #4: Mental Fortitude

In middle school I played basketball.

8http://jcem.endojournals.org/content/75/1/157.short
http://jcem.endojournals.org/content/75/1/157.shorthttp://jcem.endojournals.org/content/75/1/157.shorthttp://jcem.endojournals.org/content/75/1/157.shorthttp://en.wikipedia.org/wiki/Growth_hormone#Normal_functions_of_GH_produced_by_the_bodyhttp://en.wikipedia.org/wiki/Growth_hormone#Normal_functions_of_GH_produced_by_the_bodyhttp://en.wikipedia.org/wiki/Growth_hormone#Normal_functions_of_GH_produced_by_the_bodyhttp://en.wikipedia.org/wiki/Growth_hormone#Normal_functions_of_GH_produced_by_the_bodyhttp://jcem.endojournals.org/content/75/1/157.shorthttp://jcem.endojournals.org/content/75/1/157.shorthttp://jcem.endojournals.org/content/75/1/157.shorthttp://jcem.endojournals.org/content/75/1/157.shorthttp://en.wikipedia.org/wiki/Growth_hormone#Normal_functions_of_GH_produced_by_the_bodyhttp://en.wikipedia.org/wiki/Growth_hormone#Normal_functions_of_GH_produced_by_the_bodyhttp://jcem.endojournals.org/content/75/1/157.short


12/25

Ill pause, so that you may laugh that one out.

Anyways, my team possessed what I would say to be an average amount of talent. My ranking

amongst the roster, admittedly, heavily pulled the talent mean down. And if it were a calculusclass, graded on a curve, my presence would have been more welcome than it was. Then again,

I fare better at derivatives then I do hoops, so I reckon my previous point to be nullified.

Even as a wishful preteen, I did not play with the high hopes that I someday would share the

court with the likes of LeBron James or Kobe Bryant. I believe it important to dream big, but

equally important is it to recognize reality.

Nor did I play to rank myself amongst notable company. My presence on the team fooled no

one into believing me a basketball player any more than my karaoke performances ever have

anyone of the idea that I am to be the next national heartthrob of teenage mademoiselles.

I did not play for fame, glory, or riches. Again, Im well-grounded in reality. I did not play for the

love of the game, the coach, or the teammates. The game itself bores me; the coach was a jerk,

and the teammates nincompoops. I did not play because mommy wanted me to, or to make

daddy proud. My mom was the first to poke fun at the inappropriateness of my decision, and

my dad never hesitant to point out the incompatibility of me and a basketball court. I did not

play to win a fair maidens heart. Girls had germs back then. Still do.

I played for two reasons, of which are similar in nature, to what has compelled me to do what I

do now.

The first and foremost reason was that even while I reviled the sport, I respected the practice.

Cancel that, I loved the practice. Our coach, a red-bearded man, pale like a lamp shade and

girthy as such, knew little of effective physical conditioning. His approach was that of the

traditionalist history teacher turned basketball coach. Unremittingly, he ran us into the ground.

Now this, I loved!

Certainly, it was my abnormal love affair with the infliction of sprints, push-ups, burpees, and

other etceteras (a passion shared by no other), that garnered me a position on the team. I

made the cut (believe it or not there actually was one), not because of talent, but staying

power.

Many times the coach tried to break me, physically and emotionally, hoping that I would opt-

out on my own. I offered no such courtesy. Like an annoying gnat at a barbeque, I kept coming

back again and again and again.


13/25

After two years on the team, I learned little of basketball, but much in the ways of toughness.

As testimony, at the time of obtainment, I was the youngest of any individual to ever be

numbered amongst the ranks of certified Russian Kettlebell Challenge instructors, under Pavel

Tsatsouline. I attribute my success not to favorable genetics (aside from my pretty feet, I have

none), but to my mental resilience and adherence to a tough training program.

What I have learned, is that toughness, like strength, and like movement, is a skill.

As I mentioned in the preface, one develops a skill by operating according to a particular set of

rules. There is no other way to adhere to these rules, or to learn to implement them to the

degree of mastery, than by operating (or in a more lay sense by doing).

To understand this is to know what it means when I say that if you want to get tough, then you

must practice the art of being tough. The rule is that you have to train under conditions which

aim to break you. And you must not break.

And to that point, I pose the question of how fares your mental toughness?

My mentor, Brian Petty RKC, would have told you that kettlebell training is the closest you will

get to mimicking the stresses of a fight. He is uniquely qualified to make such a claim. And as a

lifelong martial artist, I attest.

Many times I have been bested in my sport of Tae Kwon Do. But never, since training with

kettlebells, has it been on the grounds of conditioning or mental fortitude. People will beat you

in sport because they are better than you, more skilled than you. That is inevitable. In fact, awell-rounded ass-kicking is often the best way to learn. But never, under any circumstances, let

someone beat you because they are tougher than you or better conditioned than you.

Like a punch slipped into the ribs of an oblivious recipient, this program hits in a hard and

unpleasant manner. Arguably, you may find these complexes to rank highly, if not highest,

amongst the most ill-reputed physical efforts of your life. Because it is colored in toughness,

The Birth of a Hero, over time, will fortify a nervous heart and pull inner resilience out of

obscurity. It will stiffen vigor, as well as bellies, but never will it not cater to the whims of a

sissy.


14/25

What Are Complexes?(NOTE: The following is an excerpt from myBirth of a Hero eBook)

For our purposes, complexes (specifically kettlebell complexes) are compound exercises to be

performed successively and uninterruptedly.

Compound exercises call upon the coordinated action of multiple muscle groups to move

multiple joints through a range of motion simultaneously.

To perform them successively and uninterruptedly means to string these exercises and execute

them without the luxury of rest.

Complexes can be performed with almost any implement or no implement at all. The kettlebell,

however, lends itself uniquely to complex training. The compact nature of the implement, along

with its offset center of gravity, encourages one to flow seamlessly from movement to

movement, uninterruptedly. As the saying goes, you cant swing a barbell between your legs.

Are You Ready?

Enough verbosity. Its time to strap it on and do work. Below are seven handpicked kettlebell

complexes from my Birth of a Hero eBook. You may either implement them into your current

routine or perform themad libitum. The other, and debatably the wisest choice, would be to

utilize them in conjunction with myBirth of a Hero eBook,which I will continue to plug

relentlessly and unapologetically.

I hope you enjoy my selection for you this evening.
http://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlhttp://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlhttp://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlhttp://en.wikipedia.org/wiki/Ad_libitumhttp://en.wikipedia.org/wiki/Ad_libitumhttp://en.wikipedia.org/wiki/Ad_libitumhttp://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlhttp://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlhttp://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlhttp://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.htmlhttp://en.wikipedia.org/wiki/Ad_libitumhttp://www.chroniclesofstrength.com/1/post/2012/10/the-birth-of-a-hero-vol-2-available-now.html


15/25

Complex #1: The Great Destroyer10 Double Swing

10 Double Snatch

10 Front Squat

10 Clean and Press

10 Push Up on the Bells
http://www.youtube.com/watch?v=7sdAJqY-lE4http://www.youtube.com/watch?v=7sdAJqY-lE4


16/25

Complex #2: Destroy Yourself5 military press, holding the top portion of the final press for 30 seconds

5 front squats, holding the rack position of the final squat for 30 seconds
http://www.youtube.com/watch?v=i5RBaytg5i4&feature=plcphttp://www.youtube.com/watch?v=i5RBaytg5i4&feature=plcp


17/25

Complex #3: Sequential DismayA reverseFibonacci sequenceof:

8 double cleans 5 front squats



2 double cleans 1 front squat

1 double cleans1 front squat
http://en.wikipedia.org/wiki/Fibonacci_numberhttp://en.wikipedia.org/wiki/Fibonacci_numberhttp://en.wikipedia.org/wiki/Fibonacci_numberhttp://www.youtube.com/watch?v=1w512GAt1ME&list=UUliL6FJ7eDQSwyfDE2AfE-Q&index=59&feature=plcphttp://www.youtube.com/watch?v=1w512GAt1ME&list=UUliL6FJ7eDQSwyfDE2AfE-Q&index=59&feature=plcphttp://en.wikipedia.org/wiki/Fibonacci_number


18/25

Complex #4: Hang Em High3 one-arm swings

3 snatches

6 one-arm swings

6 snatches

9 one-arm swings

9 snatches

Repeat on other arm
http://www.youtube.com/watch?v=faVZwPNSefYhttp://www.youtube.com/watch?v=faVZwPNSefY


19/25

Complex #5: Fresh Off the YachtComplete all exercises on right side and then on left:

5 one-arm swings

5 cleans

5 snatches

5 jerks

5 reverse lunges
http://www.youtube.com/watch?v=vGOVPSLYj0g&feature=plcphttp://www.youtube.com/watch?v=vGOVPSLYj0g&feature=plcp


20/25

Complex #6: The Flynn Man-Maker

REMIXEDLayer 1-double snatch, renegade row

Layer 2-double snatch, double press, renegade row

Layer 3-double snatch, press, squat, renegade row

Layer 4-double snatch, press, squat, clean, renegade row

Layer 5-double snatch, press, squat, clean, swing, renegade row
http://www.youtube.com/watch?v=6sD4XIskm_8http://www.youtube.com/watch?v=6sD4XIskm_8


21/25

Complex #7: What Goes Up

5 snatch-to-overhead lunges
http://www.youtube.com/watch?v=GxQ3fFV1y3Ahttp://www.youtube.com/watch?v=GxQ3fFV1y3A


22/25

Where Do We Go From Here?

Just how book that does not challenge you intellectually is not worth reading, a program that

does not challenge you physically is not worth following. To be challenged is to want to quit.

And to succeed is to not.

Whereas a well-designed and challenging book bestows a higher level of enlightenment, a well-

designed and challenging program bestows a higher level of physical excellence. To say it

another way, the finest steel is forged in the hottest furnace. Do not waste your energies

pointlessly.

So with that in mind, I present you with:

5 Logical Reasons to StartThe Birth of a Hero ProgramRight Now!

1.

Subtract FatThe Birth of a Hero is the only fitness program proven to make fat cells

pop like bubble wrap through the unique combination of metabolic conditioning,

kettlebell complex training, and micro-fasting. Burn more fat than jogging 67 miles a

weekor swimming for two hours a day!

2. Multiply MuscleKettlebell complex training demands heavy strength efforts through

the simultaneous engagement of multiple muscle groups. This inimitable super-

stimuluscreates the perfect storm for rapid muscular development.


23/25

3. Add Functional BrawnsIts cool to look the part. But even cooler to play the part.

Discover how to get super strong AND super hard with the Lazy Mans Guide to

Functional Brawns(found only inside The Birth of a Hero)

4.

Divide Your AbsDiscover how to magnify your abdominal muscle definition withoutever having to do a single sit-up! Cut abs hard enough to turn heads at the beach and

frighten small children with The Nincompoops Guide to Big Blocky Abs(found only

inside The Birth of a Hero).

5. Exponentially Increase Your ResilienceForge a physique able to withstand all odds

and repel the hardest hits as far as practicable. Develop true grit and the mental

toughness of Rocky Balboa.
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=XFAMKTG8NP45U


24/25

A Proper Send Off

Do not tread these waters lightly. Ill be the first to admitthat when ensnared in the jaws of the

Great Destroyer, nothing feels longer than that prison. And to prevail, you must engage this

nightmarish hellscape with the audacity of a famished lion and perform with the tenacity ofsuch.

Please feel free to drop me a note anytime [email protected]

And please lift responsibly,

- Pat Flynn

PSIf you are relatively new to the Chronicles Of Strength universe, here are a few additional

posts and resources to strengthen the flesh and stir the mind:

1. The Ultimate No BS Kettlebell Technique Lifting Guide

2. FREE Kettlebell Swing eBook

3. 5 Principles for Physical Excellence and Tranquility of Mind

4. The Truth About Working Out Fasted

5. 21Tips for a Leaner, Happier, Healthier Life

PPSCheck out ourSuperHero Development Program
mailto:[email protected]:[email protected]:[email protected]://chroniclesofstrength.com/1/post/2012/6/the-ultimate-no-bs-kettlebell-lifting-technique-reference-guide-because-form-matters.htmlhttp://chroniclesofstrength.com/1/post/2012/6/the-ultimate-no-bs-kettlebell-lifting-technique-reference-guide-because-form-matters.htmlhttp://chroniclesofstrength.com/1/post/2012/5/the-kettlebell-swing-free-ebook-its-time-to-lay-the-technique-gavel-down.htmlhttp://chroniclesofstrength.com/1/post/2012/5/the-kettlebell-swing-free-ebook-its-time-to-lay-the-technique-gavel-down.htmlhttp://www.chroniclesofstrength.com/1/post/2012/09/5-principles-for-physical-excellence-and-tranquility-of-mind.htmlhttp://www.chroniclesofstrength.com/1/post/2012/09/5-principles-for-physical-excellence-and-tranquility-of-mind.htmlhttp://www.chroniclesofstrength.com/1/post/2012/08/the-truth-about-working-out-fasted.htmlhttp://www.chroniclesofstrength.com/1/post/2012/08/the-truth-about-working-out-fasted.htmlhttp://www.chroniclesofstrength.com/1/post/2012/05/21-tips-for-a-leaner-happier-and-healthier-life.htmlhttp://www.chroniclesofstrength.com/1/post/2012/05/21-tips-for-a-leaner-happier-and-healthier-life.htmlhttp://www.chroniclesofstrength.com/superhero-development-program.htmlhttp://www.chroniclesofstrength.com/superhero-development-program.htmlhttp://www.chroniclesofstrength.com/superhero-development-program.htmlhttp://www.chroniclesofstrength.com/superhero-development-program.htmlhttp://www.chroniclesofstrength.com/1/post/2012/05/21-tips-for-a-leaner-happier-and-healthier-life.htmlhttp://www.chroniclesofstrength.com/1/post/2012/08/the-truth-about-working-out-fasted.htmlhttp://www.chroniclesofstrength.com/1/post/2012/09/5-principles-for-physical-excellence-and-tranquility-of-mind.htmlhttp://chroniclesofstrength.com/1/post/2012/5/the-kettlebell-swing-free-ebook-its-time-to-lay-the-technique-gavel-down.htmlhttp://chroniclesofstrength.com/1/post/2012/6/the-ultimate-no-bs-kettlebell-lifting-technique-reference-guide-because-form-matters.htmlmailto:[email protected]


25/25

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