Newsletter # 2

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Table of Contents
Real mental toughness Tools to dominate the mind Actions determine everything Cardiopulmonary S & C Exposing the lies Male/female training differential Become a master teacher Warrior workouts of antiquity Log your statistics Keg negatives Monkey see, monkey do Goal framework Order Form Bonus workouts
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. "Selfsuggestion" 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 3 Turn OFF "self-suggestions" 2 Perform 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 Daily adequate nutrition Daily stress release Daily mental feeding Jog, jump rope, bike, swim, walk, etc. Whole foods, fruits, veggies, and nuts. Mentally unwind in the best way for you 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 Keg lunges

FORM CUES TOTAL reps + pounds Knee up, rotate out, land soft, turn & Add total lunges completed pivot back foot, back knee down, plus the weight of the keg push off heels, posture up for workload. Hip's knees & feet straight line, arms straight, pull to hip, hips forward, ankle flex, roll up body, posture up Same cues as above plus; chin high, jump & press, chin high retract to chest, lower down, close to body Push-up position, straight body, retract down, elbows in, chest to barrel, knees down, reset, posture up Wide base, bear hug, squeeze in and around, chin high, push through the heels, posture up Multiply each shouldered rep by your kegs weight for workload. Log each C&P individually for calculating workload. 25 is really 25/25. This is roughly 60% of your bodyweight. Multiply total reps for workload. Multiply kegs weight and repetitions for workload.

Keg shouldering

Keg clean & press

Keg negatives

Warrior squats

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 2:305:00. 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. Page 10 of 14 Copyright keg conditioning 2008-2010

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 dave@kegconditioning.com. 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 37 Year Old Professional Soldier Height - 6'-3" Weight - 229.6 pounds Body Fat - 18.7% Resting Heart Rate - 81 bpm 34 minutes of exercise tension completed in 40 total minutes Goal = Total body fitness with emphasis on combat readiness & toughness. Task 1lb Weighted Jump Rope 100 yards X 30lb 1/2 steel empty keg lunges 276X100 yards backwards sled drag...rest 1:14 276X100 yards backwards sled drag 100lb Water Filled 1/2 Steel Keg Carry X 1/4 mile Keg Push-Ups/Kegatives 15lb Canvas Fungo Pops (palm strike & grab) 3.5lb seated Hindu club (supination/pronation) 7 1/2 lb Wrist Extension Time 10:00 4:38 1:14 1:34 9:04 2:30 2:00 2:30 2:30 Totals 11 Rhythm Breaks 96 Lunges No-Stop No-Stop 6 Laps (rest) 34 / 8 10 L / 10 R 1:15 L / 1:15 R 36 Reps

The Strongman
Stats 30 Year Old Amateur Strongman Height - 5'-9" Weight - 307 pounds Body Fat - 28.7% Resting Heart Rate - 88 bpm 23 minutes of exercise tension completed in 60 total minutes Goal = Total body fitness with emphasis on using actual strongman implements in competition format. Task Jump Rope 100 yards X 30lb 1/2 steel empty keg lunges OHP-Medley (110Full Keg, 221Stone, 307Log) 545lb X 50 Yard backwards sled drag 242lb X 50 Yard Sandbag Carry 30lb 1/2 Steel Empty Keg Toss 255lb Per Hand Farmers Walk X Max Distance 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. Time 10:00 6:15 1:30 1:30 1:30 1:30 :43 :45 :51 Totals 19 Rhythm Breaks 117 Lunges 1/1/1 (Twice) Course Completed Not Completed 10 Throws 37 Yards (25 & turn) 25 Yards (2)

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