Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: https://www.AleksSalkin.com

[00:00] Sneak peek: Bottoms-Up Kettlebell Crash Course

[02:45] Why Bottoms-Up Training Matters: Faster Progress, Fewer Reps

Key benefits: faster progress, fewer reps, lighter loads, joint-friendly Ideal for busy people who need to get in, get out, and get strong

[03:25] “Jumping the Path” – Hebrew Bible Inspiration for Strength Training

Deeper message: when your end goal is right, the path can shorten

[05:25] From Cardio & Machine Work to Kettlebells & Calisthenics

Making “10 years of progress in months” and releasing the brakes on your body

[07:05] The 3 Meta Skills of Supreme Strength

How stacking these feels like “jump to hyperspace” for gains

Why serious trainees eventually hit a plateau even with better tools

[08:45] Going Deeper, Not Just Harder: Unlocking Dormant Potential

[09:35] Why Bottoms-Up Kettlebell Training Is The Bees Knees

No need for complicated cues, “woo-woo” drills, or fancy equipment

[10:45] The Formula for Warp-Speed Strength Gains

How the Bottoms-Up Kettlebell Crash Course is designed around this formula

[11:55] Student Success Story: Holly’s StrongFirst Level II Press

Holly’s shoulder issues and pressing limitations Using mostly bottoms-up pressing to prep for SFG II Passing her military press test in person for the first time

[12:45] Aleks’ Experimental Bottoms-Up Protocol & Pavel’s Approval

[14:00] Final Thoughts & How to Get the Bottoms-Up Crash Course

Thou shalt get my 9 Minute Kettlebell and Bodyweight Challenge here: https://www.9MinuteChallenge.com

[0:00:00–0:02:05] Intro

[0:02:06–0:03:39] Fabio’s work with “sustainable bodybuilding”

[0:03:40–0:05:26] Authenticity, old-school bodybuilding, and Pavel’s influence

[0:05:27–0:09:00] Fabio’s origin story and the evolution of bodybuilding

[0:09:01–0:12:27] The cost of muscle-centric training and “fake fitness”

[0:12:28–0:15:21] From extremes to balance: functional training vs. bodybuilding

[0:15:22–0:21:31] Weak links, isolation work, and rehab as “necessary bodybuilding”

[0:21:32–0:27:10] Natural bodybuilding, aging well, and directed hypertrophy

[0:27:11–0:32:37] Movement quality for bodybuilders & fundamentals for strength athletes

[0:32:38–0:39:54] Kettlebells, “DWMs,” and sneaking in bodybuilding

[0:39:55–0:43:56] Kettlebells as hypertrophy tools: curls, flyes, pullovers & bands

[0:43:57–0:49:23] 80/20, minimalist foundations, and optional “extras”

[0:49:24–0:55:21] Testing, micro‑wins, and learning to love what you hate

[0:55:22–1:03:38] The art & psychology of coaching

[1:03:39–1:06:22] Long‑term adherence, autonomy, and “bacon on the medicine”

[1:06:23–1:08:55] Closing: where to find Fabio

Fabio’s links: Instagram: @x_fab_69 Facebook: Fabio Zonin Website: https://www.fabiozonin.com/

“It’s not about the bell; it’s about who you become”

Have fun and happy training!

Intro & Episode Focus – [0:00:03–0:02:15]

How people limit OS by using it only as a warm-up [0:04:06–0:06:07]

Odd Pairings & Three OS Applications Between Sets – [0:06:07–0:08:38]

Aleks’s 3 “use cases” for between-set OS: [0:08:38–0:10:13]

Discussion: why smaller or slower ROM can release restrictions and be more effective for some people [0:10:13–0:13:06]

Conversation about loading the head (advanced, not for beginners) [0:13:06–0:15:48]

Honoring developmental patterns (rolling, rocking, crawling, gait) to improve real-world capability, plus Loading the Gait Pattern for Brute Strength – [0:15:48–0:17:34]

Discomfort, Crawling, and Mental Lessons from Physical Work – [0:17:34–0:18:42]

Using physical discomfort to train mental resilience and reframe “signals to stop”, plus Movement Qualities & Emotional/Mental Stability – [0:18:42–0:19:58]

Stability in movement → stability in emotions Balance in movement → balanced thoughts Poor movement → more time in sympathetic (fight-or-flight) → messy emotions and thought processes Injury, Stress, and Being Left Behind by Life – [0:19:58–0:21:30]

Tweaks/injuries dominate attention and stall life progress Connection between physical limitations and stress, overwhelm, and lost time Confidence, Social Pressure, and Gait Loading/Head Loading – [0:21:30–0:22:42]

Rocking, Rolling, Higher Volume & Simple Loading Ideas – [0:22:42–0:25:01]

Chains, Crawling “Math,” and Confidence – [0:25:01–0:26:46]

Slow-Motion OS & Nervous System Maturity – [0:26:46–0:28:29]

Slow Commando Rocks Before Military Presses – [0:28:29–0:30:32]

Connecting divine design of movement with desire to lift heavy (OS + iron synergy) Post-Effort Nasal Breathing & Power Pose Reset – [0:30:32–0:32:18]

Bottoms-Up Kettlebell Marching & Pull-Up Boosting – [0:32:18–0:35:35]

Tim: anything bottoms up is a goldmine—like managing a “big baby head” on the arm, teaching reflexive stability Elevated Rolls, Pulling & “Slept-On” Drills – [0:35:35–0:37:06]

Aleks: elevated rolls before swings, snatches, rows, pull-ups, and crawling Benefits: better scapular movement and smoothness OriginalStrength.net & OS Resources – [0:37:06–0:33:27 in transcript order, but effectively 37:06–38:27-ish]

Find Tim online at https://www.originalstrength.net

Australian Longevity Retreat with Dan John – [0:36:32–0:38:14]

Location: Rainbow Beach, Australia Dates: September 4–11 Focus: Longevity and “keeping the wheel spinning” decade after decade Avoiding obsession with optimization at the expense of actually living today Savoring life, knowing when to push, rest, and enjoy Psycho-Cybernetics, Cybernetis & Guided-Missile Mindset – [0:38:14–0:40:45]

Aleks on Maxwell Maltz and Psycho-Cybernetics: self-image, guided-missile feedback loops Norbert Wiener and the idea of cybernetics as the “steersman” Using body + mind together to steer life’s river more intentionally Closing: Best Year Yet & OS + Iron Synergy – [0:40:45–0:41:21]

Get my 9 Minute Kettlebell and Bodyweight Challenge FREE here: https://www.9MinuteChallenge.com

To support Paul’s work with the upcoming printing of his Convict Conditioning Box Set, go here: https://www.kickstarter.com/projects/titanpress/convict-conditioning-the-ultimate-collection/description

In this episode of The Hammer Cast, I interview the elusive, mysterious author of the legendary Convict Conditioning book series – one of a rare few fitness books and series that has sold nearly 1,000,000 copies and changed the very landscape of the fitness world as we know it.

Here’s a breakdown of everything we cover:

Intro & Context for the Interview – [00:00:03]

Why is this Paul Wade’s “final interview”? Overview of the new Convict Conditioning box set (updated material, anthology, new barbell book) Explanation of the email-based interview format & Paul’s anonymity Language/swearing disclaimer

Q1 – Paul’s Early Life, Prison Time, and Origins of His Training Methods – [00:04:14]

Q2 – How Convict Conditioning Became a Multi‑Book Series – [00:08:18]

Q3 – Why Paul Chose Anonymity Instead of the Limelight – ~[00:12:02]

Q4 – The New “Convict Conditioning: The Barbell Program” and Whether It’s a Shift Away from Calisthenics – ~[00:12:02]

Q5 – Why Calisthenics Fanatics Might Add Iron, and Why Iron Lifters Should Add Calisthenics – [00:15:50]

Q6 – Paul’s Thoughts on Kettlebell Training (Especially for Calisthenics Athletes) – [00:15:50]

Q7 – Principles for Lifelong Strength and Thinking Beyond 4–6 Week Phases – [00:19:42]

Q8 – Why Paul Left Dragondor and the Isomax Dispute – [00:23:51]

Q9 – Whether He Approached Other Publishers Before Dragondor – [00:23:51]

Q10 – The Most Dangerous Modern Fitness Trends for Longevity – [00:23:51] → [00:27:28]

Q11 – Old-School Tips and Strategies He Wants to See Make a Comeback – [00:27:28]

Q12 – Misconceptions About Human Potential vs What Old‑Time Strongmen Showed – [00:27:28] → [00:31:29]

Q13 – How He Keeps Up with “Modern” Strength & Fitness Ideas – [00:31:29]

Q14 – What He Hopes His Long-Term Legacy Will Be – [00:35:18]

Q15 – Who He Thinks Is Carrying His Principles Forward Today – [00:35:18]

Q16 – Final Thoughts Before Retirement – [00:35:18]

Closing Remarks – [00:39:02]

If you like training that:

· Gives you more strength than it takes from you · Improves your stamina and resilience simultaneously · Powers-up every nook, cranny, crevice, and corner of your Soft Machine

Then you just might like my 9-Minute Kettlebell and Bodyweight Challenge.

As the name indicates, it’s just 9 minutes long, and it’s designed to be done WITH your current workouts – NOT instead of them.

Even cooler:

Many find that it actually amplifies their strength in their favorite kettlebell and bodyweight moves, like presses, squats, pullups, and more.

And best of all, it’s free.

How free?

I’m talkin’ freer than the 4th of July, my friend.

Get thee thine own copy here: https://www.9MinuteChallenge.com

Have fun and happy training!

Aleks Salkin

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: https://www.AleksSalkin.com

[00:00:03] Martial arts monk & isometrics: John’s origin story, 80s martial arts culture, and his first “punishment” isometrics with horse stance and phone books.

[00:04:47] Old-school dojo toughness & structural strength: Kyokushin stories, harsh training in Japan, long stance holds, slow kata, and building “martial power” and real-world toughness.

[00:08:51] Slow is smooth, smooth is fast: Why modern “fast results” culture misses the point, GSP’s ultra-slow drilling approach, and how slow, perfect reps hardwire skill and power into the nervous system.

[00:15:55] Bruce Lee, Russian systems & the birth of modern functional training: Bruce’s daily isometrics, Bob Hoffman influence, Ross training, early Systema exposure, and discovering kettlebells via a Russian named Oleg.

[00:25:51] Systema-style isometrics, breathing & body hardening: 5‑minute fist push-up holds, burst breathing to clear tension and lactic acid, learning to “breathe through the hit,” and becoming like an “inflated tire.”

[00:31:44] Isometrics for joints, tendons & older lifters: Using wall sits and positional holds to strengthen connective tissue, eliminate sticking points, and the 80-year-old client doing full pushups and 35 lb kettlebell swings.

[00:38:04] Martial arts as the original functional training: How life-and-death combat shaped stance work, breathing, and isometrics; mind–body “internal power” concepts; and why true “functional” means “can this save your life?”

[00:41:41] How to start isometrics today + John’s resources: The wall press drill explained, internal focus vs “just pushing a wall,” the Isometric Warrior Training Guide, the Isometric Forge 21‑day course, and how to get John’s free books and emails.

Check Jon out online at:

Free Iron Body Daily Eight Exercise Guide: https://warrior-fitness.lpages.co/iron-body/

Free copy of Jon’s book, Warrior Fitness: Conditioning for Martial Arts: https://warrior-fitness.lpages.co/wfbook/

Website: https://warriorfitness.org/ Facebook: https://www.facebook.com/jon.haas.54 Insta: https://www.instagram.com/haasjon/ X: https://x.com/WarriorCoachJon Youtube: https://www.youtube.com/@WarriorFitness1 And Bio: My name is Jon Haas. I’m the founder of Warrior Fitness Training Systems, as well as a certified Underground Strength Coach-Level 2, 9th dan Black belt in Bujinkan Budo Taijutsu, and a certified Personal Trainer and FMS. I have spent over 30 years – a lifetime – training, studying and working with the best in the areas of martial arts, internal power development, and strength and conditioning to figure out how to reverse engineer the ultimate in human performance for martial art, combat sport, and living a powerful, healthy warrior lifestyle. I have created over 44 programs (and counting!) focused on building internal power, functional strength, qigong energy training, and breathwork exercises for martial artists looking to forge the ultimate level of skill and power in their practice. The goal of my teaching has always been to help as many people as possible reveal their full capacity as human beings while living a strong, happy, and pain-free life.

• [0:04–0:07] Why Kettlebell Conditioning, Especially in Summer
• [0:07–0:11] Aleks’ 9-Minute Kettlebell & Bodyweight Challenge (9minutechallenge.com)
• [0:11–0:15] Zach’s Kettlebell Journey and Coaching Timeline
• [0:18–0:21] Audience Poll Results and the Case for Returning to Conditioning
• [0:21–0:24] Long-View Programming: Training in 2–4 Year Blocks and Filling Gaps
• [0:24–0:26] How Zach Programs Conditioning: Work:Rest Ratios and Density
• [0:26–0:27] Simple Conditioning Strategy: Intervals + Walking for Cardio & Fat Loss
• [0:27–0:26] Getting Zach’s Free 4-Week Kettlebell Conditioning Challenge: https://zackhenderson.com/100-swings-a-day

Get my 9-Minute Kettlebell & Bodyweight Challenge FREE here: https://www.AleksSalkin.com

In this episode of The Hammer Cast I do a deep dive into old-time strongman training with none other than Master SFG Pavel Macek. We talk about its integration into StrongFirst’s methodology, how kettlebells, dumbbells, barbells, and bodyweight work together, and the necessity of building all‑round strength to TRULY become strong and powerful like the old time strongmen.

In this episode we discuss:

Pave’s path from martial arts to StrongFirst and old-time iron culture

The lineage from classic strongmen (Sandow, Saxon, Gorner, Klein, etc.) into Pavel Tsatsouline’s StrongFirst system

The rationale behind Pavel Macek’s Enter the Dumbbell (heavy, low-rep dumbbell lifting as a bridge and complement to kettlebells/barbells)

The concept of becoming an “all‑round lifter” vs. a narrow specialist

Pavel’s new Kettlebell VIP (Vintage Iron Power) course, reviving historical kettlebell lifts and freestyle-style programming within StrongFirst parameters

Practical programming ideas for minimalist but all‑round strength using very few tools (one kettlebell, one dumbbell, carries, crawling, etc.)

The episode blends history, philosophy of strength, and practical programming for serious trainees and coaches.

Find Pavel online at https://www.SimplexStrong.com

High Pull Noon – The Outlaw Kettlebell Lift That Saved My Shoulder and Skyrocketed My Strength [0:00–3:30] Origin Story & Shoulder Injury Aleks shares how a deadlifting mishap led to a frayed shoulder labrum and persistent morning pain. [3:30–7:30] The RKC Prep Program & High Pull Breakthrough [7:30–12:00] High Pole Noon & the Old West / Fitness History Analogy [12:00–15:55] Why the High Pull Was Wrongly Banished (and why kettlebell fanatics’ shoulders and necks have suffered greatly ever since) [15:55–end] Call to Action & Free Resource Get my FREE 9 Minute Kettlebell and Bodyweight Challenge here = https://www.9MinuteChallenge.com

Get your own copy of the 9 Minute Kettlebell and Bodyweight Challenge FREE here:

https://www.9MinuteChallenge.com

In this episode of The Hammer Cast, Yours Jewly, Aleks “The Hebrew Hammer” Salkin, sits down with Colin Lake of Great Lakes Girya Pro to dish on what actually makes a great kettlebell. Colin shares his journey from competitive soccer in Canada to top-level personal trainer, how a car accident payout accidentally funded his strength career, and why he became obsessed with building a better kettlebell.

In this episode:

• [0:03:30] Colin’s origin story: soccer, injury, and getting into coaching
• [0:06:50] Discovering kettlebells through StrongFirst, Anatomy in Motion, and Neurokinetic Therapy
• [0:12:40] Why most people’s first kettlebell is “not that great”
• [0:16:50] The 70 mm window: how design impacts wrist position, torque, and performance
• [0:24:50] Training and designing “monster” bells up to 100+ kg (and beyond)
• [0:32:20] Grit, discomfort, and why people quit kettlebells too soon
• [0:37:20] Where to get Great Lakes Gireya Pro bells and the new Great Lakes Method lineup

Links mentioned:

• Free 9-Minute Kettlebell & Bodyweight Challenge – https://9minutechallenge.com
• Great Lakes Girya Pro (standard bells, clubs, maces) – www.greatlakesgiryapro.com
• Great Lakes Method (oversized “monster” kettlebells) – www.greatlakesmethod.com

Find Colin on Instagram at ColinantonyLake (click here => Instagram) and YouTube at Colin Lake – YouTube