Big Jim

Hey everyone,

Jason and I just finished up an awesome week at IHRSA 2009. While we met a lot of great folks there one of the standouts for me was Big Jim Flanagan. Big Jim has been involved in health and fitness education for 40 years and has worked with the US military, FBI, CIA, professional sports teams (23 in the NFL alone) to name just a few.

As you can see from the photo, Big Jim definitely lives up to his name. What stands out immediately when you meet him however is not his formidable size but his kind, genuine and sincere demeanor.


Do yourself a favor and sign up for Big Jim’s free newsletter. You will quickly find that his is a voice of reason for safe, efficient, rational strength training.

Check back often for lot’s more great stuff from IHRSA 2009 and beyond




J.C. Santana loves the “got snatch”

Hi Everyone:

Taku and I were hanging out with J.C. Santana for lunch today – burritos all around!

Anyhow, we gave him a Got Snatch shirt just to say thanks for all his support and efforts.  He proudly threw that bad boy on right there in the restaurant.  What can I say, the guy is a class act.

J.C. is doing some work with Technogym and the Kinesis line while he’s in town.  Just for the heck of it, do yourself a favor and give his site a visit here:


Separately, we played around with some cool equipment, captured some great video footage today and met with some legends in the fitness industry.  You’ll have to watch the vids to see what all we did, but suffice it to say we had a blast.

That’s all for now.  Keep training hard!


P.S.:  Want a “Got Snatch” shirt of your own?  Click the image on the right side nav bar or go here.

New Strength and Fitness Innovations

Hey Everyone:

Taku and I are hanging out at the annual IHRSA convention, which happens to be taking place in sunny San Francisco this year.  We’ve lined up some sweet meetings throughout the duration of the show and in about 30 minutes, we’re going to go have lunch with J.C. Santana.

The exhibition floor hasn’t even opened yet, but I can tell you there’s some great new stuff in the works.  Innevitably, there will be a bunch of equipment just repackaged or repainted to look like the newest and greatest thing on the planet….we see that all the time.  Honestly, though, there is some cool technology that we’re going to try and get our hands on to play around with a bit.

I’m going to through this out to everyone right now:  If you have anything you want to see or know more about, post it to the comment section or send us an email to and we’ll see if we can get an “exclusive” for you.  We can’t promise that we’ll get to all of them and the one’s we’ve already got set up, but we’ll do our best.

Stay tuned…we’ll be posting videos of our exploits over the next few days.


Old School Super Shake!

Milk and eggs have been on the menu for humans for quite some time now. For years old school bodybuilders and strength athletes have based their nutrition programs around these two basic foods. Although most folks think of milk and eggs as being only protein foods, this is not the case. Both milk and eggs are rich sources of fat-soluble nutrients and are loaded with high quality nutrition.

These days it seems that people have forgotten about these two super foods. I know people who spend thousands of dollars on the latest supplements and rarely eat any real food.

In the hopes of reversing that trend and steering people back towards eating whole, fresh foods, here is a recipe for a classic old-school SUPER SHAKE!

Raw Milk 2 cup/16oz; Calories: 320, Total Fat: 18g, Carbs: 24g, Protein: 18g

Raw Egg 3 Large (150g); Calories: 213, Total Fat: 15g, Carbs: 3g, Protein: 21g

Raw Honey 2 tbsp. (42g); Calories: 140, Total Fat: 0g, Carbs: 34g, Protein: 0g

Calories: 671 Total fat: 33g, Carbs: 61g, Protein: 39g

Add all the ingredients into a blender and mix for about 30 seconds. You can drink this as a meal or store it in the fridge and drink a glass every couple of hours. It will provide a lot of energy, fat-soluble nutrients and it’s delicious!

Try incorporating a few of these old-school super shakes into your weekly Personal Eating Plan and see what happens. You may find that you don’t need all those super pills and powders any more.



Sportband Conditioning Drill (Part 2)

This video is a supplement to the post from few days ago showing resisted runs with the sportband.

This drill is called “Sportband Reaction Runs”.   Instead of driving straight ahead, get a partner and set up some targets, then have your partner dictacte which target to sprint towards.  If you don’t know beforehand what direction you’re going to be sprinting in, it becomes much more challenging.

Here’s a video:

Like the other sportband runs, these are exception drills for intervals, conditioning, sprint training, agility and athletic training.  They’re very challenging, so make sure you start with a moderate resistance band, then work up from there.

So get on it and give these drills a shot.  Remember, ONLY use high quality sports bands to do these drills.  Good bands will last for years, even with lots of use.  They’re well worth the price.  If you need bands, go here.

To view Part 1 of the Sportband Conditioning Drills, just scroll down the blog or click here to read the article and watch the video.

Let us know how it goes!

Keep training hard.


Great Total Body Exercise!

I was working with a client this morning at her home.  Space and equipment are limited so we need to get creative with the workouts.  I’m not a huge fan of mixing things up just for the sake of doing something new, though.  I’d rather stick with movements that work and get results, as opposed to doing some novel “flavor of the month” exercise just to be different.

One of the staple exercises is the dumbbell clean deadlift & shrug.  As well as being a challenging, effective exercise, it’s also a key component of many Olympic weightlifting techniques.  You don’t need to be an Olympic lifter to incorporate this movement into your routine and best of all, you can do it with a barbell, dumbbells, kettlebells, sandbags, sportsbands, etc.  Seriously.  Depending on the weight you use, the clean deadlift & shrug can be a stand-alone exercise or a great component to a conditioning circuit.  It’s up to you.

The video below represents the movement using a barbell, but I suggest you try it with dumbbells or whatever training tool you have at your disposal.  The movement and mechanics are the virtually the same, but will vary slightly depending on what you’re holding.  You’ll feel this in your legs, back, traps, shoulders and arms.

Try supplementing this movement into your next workout and see for yourself how challenging it is.  Feedback is always good, so please post your comments below.  If you’ve got a question, we’ll get back to you right away.

Thanks and keep training hard!


Excellent Sportband Conditioning Drill

Hey Everyone:

Here’s a great sportband conditioning drill for you to try – resisted runs.  These are very challenging, but you can vary the intensity simply by using a heavier or lighter resistance band.

You can use this drill as a warm-up or as a core element to your leg and cardiovascular training.  It works perfectly as a circuit training element or stand alone exercise.  Once you try it, you’ll see just how effective it can be.  Trust me and go try it!

Give it a shot and tell us what you think.  We’ll be posting another one very shortly, so make sure you check back for the next installment.

Keep training hard!

P.S.:  It’s very important that you use top quality bands for this drill and others like it.  The Free E-Book posted earlier talks about the importance of good bands.  I can’t emphasise this enough.  If you want good bands and don’t have them, we recommend you get them here.