OK - Here it is:

www.appliedstrength.com

Please give me feedback on the comments section of the new site.

The site is currently a work in progress so your feedback will help guide it's development.

Ok, Ok, Ok I know it's been a while but....

I have been working on the new site and building some content and taking care of other business type stuff.

It is coming along but still working on it.

New website will contain my blog, Podcasts and I will be offering on-line training.

Thanks for your patience and I will update everyone very soon.

Brett

Radio Silence doesn't mean nothing is happening...

It looks quiet here but things are buzzing along behind the scenes!

9 weeks into the year and 6 trips in already.

Working on several different projects and will have new things up soon.

Keep Swinging

Quick program minimum training

Prep - Foam Roller, ASLR, Brettzel, Pump

24 kg Get-up x 10 minutes (various styles switching hands each rep)

24 kg 1 Arm Swings x 30 sec right + 30 sec Left + 2 min rest x 5 sets

Stretch

More Rower work...

Prep - Foam Roller, ASLR, T-spine rotation, Pump

Concept 2 rower x 1:44, 1:48, 1:53

Indian Club swinging x 3 min x 3 sets

24 kg Windmill x 5+5

Croc. Breath x 3 min

Knocking the time down on the first two 500 meter intervals made a big difference.

Had a great time at the Perform Better One Day seminar in Austin Tx - presenting with Gray Cook, Robb Rogers, and Mike Boyle is humbling and exciting.

Switching gears

Prep - Foam Roller, ASLR, Brettzle, Pump

24 kg Get-up x 3+3 (arm bar at the start of each side)

24 kg Overhead Squat + Sott's press x 3+3 r+l

24 kg SLDL x 5+5

2/24 kg Long Cycle Clean and Jerk x 5 reps x 10 sets

2/24 kg Swings x 10 reps x 5 sets

24 kg windmill x 5+5

Stretch

Going into a "ballistic block" a la ROTK

"And now for something completely different..."

Decided to mix it up a bit today

Prep work - Foam Roller, ASLR, Brettzel, Stretch

Concept 2 Rower - 500 m intervals

1:55, 1:56, 1:56, 1:53, 1:53

Indian Clubs - 2 min sets in Tall Kneeling x 5 sets in between Rowing intervals

24 Kg Windmill x 5+5, 5+5

Stretch

The Concept 2 rower intervals were interesting. Elite or high level rowers will hit their 500 m in 1:17-1:24 (or around there) so obviously I have LOTS of room for improvement but I wan't trying to hit anything other than a 1:50's something interval.

More training

Prep work - Foam Roller, ASLR, Brettzel, Stretch, Tumbling

24 kg armbar + get-up (with windmill at top) x 1+1, 1+1

24 kg Overhead Squat + Sott's press x 3+1 r+L

24 kg SLDL x 5+5

DL 315 x 1, 365 x 1, 385 x 1, 405 x 1, 1, 315 x 5 singles

BW pull-ups with pause at the top x 3 reps x 10 sets in between DLs

Alternating sets of:

Double 24 kg MP x 10 , 8, 6, 4, 2

Double 24 kg FS x 10 , 8, 6, 4, 2

Ab Wheel x 5, 5

Stretch

Pushed a bit today since I will travel over the weekend and miss some training

Training:

Prep - Foam Roller, ASLR, Brettzel, Tumbling, stretch

28 kg Amrbar + Get-up x 1+1, 1+1

28 kg Overhead Squat + Sotts press x 3+1 R+L

28 kg SLDL x 5+5

DL - 325 x 10 singles

alternated with sets of

BW pull-ups x 5 reps x 5 sets

BW pull-ups x 3 reps x 5 sets

Tall Kneeling press x 28 kg x 5+5, 5+5, 5+5

28 kg Windmill x 5+5

Stretch

Feeling good and working on the hook grip for DL

Press and Squat Ladders

Prep - Foam Roller, Brettzel, ASLR, Tumbling, Stretch

24 kg Arm Bar + Get-up (with windmill at top) x 1+1

24 kg Overhead squat + Sott's press x 3 + 1 R+L

24 kg SLDL x 5+5

Double Kb Military Press weight ladders

Ladders were performed as:

2/24 kg x 1 > 2/28 kg x 1 > 2/32 kg x 1 > 40 kg x 1+1

2/24 kg x 2 > 2/28 kg x 1 > 2/32 kg x 2 > 40 kg x 1+1

2/24 kg x 3 > 2/28kg x 3 > 2/32 kg x 3 > 40 kg x 1+1

Repeat for a second sequence through the ladders

Clean and Squat weight ladder

2/24 kg x 5, 2/28 kg x 5, 2/32 kg x 5, 40 kg x 5+5

(clean before each squat)

Ab wheel x 5, 5

Stretch

My pressing is coming back stronger (couldn't hit a left arm 40 kg press a while back).

Fun....

Upcoming workshop by Marty Gallagher

http://www.dv8fitness.com/purposefulprimitive

Marty is simply one of the best strength training experts out there and he will be joined by his friend and student World Powerlifting Champion Kirk Kawoski!

This Two day workshop will be excellent.

If I wasn't on the road I would be all over this workshop - If you have a chance to go - GO you will not regret it.

Training

Prep work - Foam Roller, ASRL, Brettzel, Tumbling

24 kg Arm Bar + Get-up x 1+1, 1+1

24 kg Overhead Squat + Sott's press x 3+1 R+L

24 kg SLDL x 5+5

Conventional DL x 315 x 10 singles

CC inspired Circuit

Push-up x 20, 15, 10

Inverted row x 20 , 15, 10

Pistol +10# x 3+3, 3+3, 3+3

Ab Wheel x 5, 5

Stretch

Feeling good and enjoying training

Fun training...

Prep work: Foam Roller, ASLR, Brettzel, Tumbling

24 kg Arm Bar + Get-up x 2+2

24 kg Overhead Squat + Sotts press x 3+1 R+L

24 kg SLDL x 5+5

24 kg Military Press Ladders x 1>2>3>4 x 5 ladders

(no rest between rungs of ladders)

24 kg Curl Goblet Squat + Alternating swings

CGS x 10 + 10 alt sw

CGS x 9 + 10 alt sw

CGS x 8 + 10 alt sw

CGS x 7 + 10 alt sw

Goblet squat x 6 + 10 alt sw

Goblet squat x 5 + 10 alt sw

Goblet squat x 10 + 10Right+10Left + 20 alternating swings

Ab wheel x 5, 5

Stretch

Some Articles to check out:

Here are some links to articles posted on the Dragondoor.com website:

My article:

http://www.dragondoor.com/articler/mode3/609/

Gray Cook Article:

http://www.dragondoor.com/articler/mode3/610/

Breathing article by Tara Roberson:

http://www.dragondoor.com/articler/mode3/583/

Get-up Article by David Whitley:

http://www.dragondoor.com/articler/mode3/606/

If you sign up for the Power by Pavel Newsletter you will get these directly to your email inbox when the newsletter comes out.

Enjoy

Training - for the curious....

I have been training ;-)

Typically it is something like this:

Prep work = Foam Roller, ASLR, Brettzel

I have started to incorporate a little tumbling - nothing extreme just some forward and backward rolls etc... and this feels great

24 kg Get-up of some sort (low volume with an arm bar to start)

24 kg SLDL for a set or two to check in with the hips

24 kg Overhead Squat and Sott's Press practice

Weighted Pull-ups 3-5 sets

Front squat (barbell)

Bench

Deadlift

Full Contact Twist or Ab Wheel

Kb Ballistic - yesterday was one arm swings 24 kg 180 total.

Feeling good and making progress all around

HKC Alexandria VA

53 attendees made this one of the largest HKCs ever!

I had 9 incredible RKC assistants that made it all possible - Thank you!

Darius Gilbert and his crew from Dynamic Solutions made this a great workshop and if you are in the Northern VA area check out their studio!

Time to rest up a bit...

Catching up - Looking back - Looking forward

I have been training and traveling again already in 2011 (trip #3 this weekend).

Two movies that are excellent!

Black Swan

and

The King's Speech

Black Swan is an intense psychological thriller and The King's Speech is filled with great acting and character study.

2010 -

25+ workshops/trips

Overall a great year personally and professionally.

2011 is filling up and promising to be another exciting year of teaching.