The Hammer Cast

Personal training ain't all wine and roses, folks. There's an ugly side, too. I dish on it in this episode.

Now, maybe YOU don't care too much about personal training because you're more keen on training at home. Frankly, I'm the same way; most of my own training since my 20s has been done at home, NOT in a gym.

No matter where you train, one thing remains the same: how *real world strong* you get is what determines how useful your training is. If your workouts only get you sweaty and sore, then do nothing to make you more formidable in the real world, what good are they?

I put together a 15 minute challenge that will not only show you just how real world strong you are, but will help you figure out how to fill in gaps that may have crept in along the way.

Best of all, it's free. How free? I'm talkin' freer than the 4th of July, my friend. Get started here: https://www.RealWorldStrong.com Have fun and happy training! Aleks Salkin

See how Real World Strong YOU are with my Real World Strong Challenge: https://www.RealWorldStrong.com

Introduction to Logan Christopher — [00:00–00:04]

Why testosterone may be declining — Logan's views on environmental chemical exposure, endocrine-disrupting compounds, and infertility trends. [00:05–00:10]

Soil depletion and micronutrients — How modern farming may affect nutrient density, and why zinc and other micronutrients matter for hormone health. [00:10–00:13]

How hormone pathways work — Cholesterol as a precursor to steroid hormones; stress, cortisol, and the "pregnenolone steal"; testosterone's relationship to estrogen and DHT. [00:13–00:19]

Potential downsides of TRT — The conversation covers suppression of the body's own testosterone and sperm production, increased red blood cell counts, and possible estrogen-related effects. [00:19–00:25]

Lifestyle steps before higher-level interventions — Sleep, stress management, and other foundational habits, including Aleks's experience improving his testosterone after addressing sleep and weight. [00:25–00:28]

Training for recovery and vitality — Balancing challenging workouts with recovery, and avoiding chronic overtraining when other stressors are high. [00:28–00:34]

Diet, carbohydrates, and natural foods — The discussion considers dietary fat, carbohydrates, ketogenic diets, and choosing less-processed foods. [00:34–00:40]

Herbs and supplements — Logan describes his views on pine pollen, Tongkat ali, zinc, and the proposed ways these may support hormone function. [00:40–00:48]

Supplements as part of a broader approach — Why the conversation emphasizes building healthy lifestyle foundations rather than relying on a single supplement or intervention. [00:48–00:51]

Closing takeaways and resources — A recap of sleep, training, nutrition, micronutrients, toxin exposure, and where to find Logan's work. [00:51–00:54]

Follow Logan's work at:

https://legendarystrength.com/

https://lostempireherbs.com/

Thou shalt get my Real World Strong Challenge here: https://www.RealWorldStrong.com

I'm joined on this episode by the mighty Franz Snideman - an early adopter of the kettlebell, student of Pavels, and sprinter extraordinaire who teaches men and women in their 40s, 50s, and beyond to restore their ability to sprint WITHOUT destroying their bodies in the process.

In this episode we cover:

0:00:02 Intro & Guest Reintroduction

0:04:27 Franz's Origin Story: From Track to Sprinting Mentor

0:06:25 Discovering Kettlebells & Early RKC Days

0:09:03 What Kettlebells Changed for His Clients

0:11:56 Hardstyle vs Kettlebell Sport (GS)

0:14:20 Sprinting at Any Age: Principles & Prerequisites

0:15:07 How to Build People Up to Sprinting Safely

0:18:46 Tendons, Cells, and the Language of Force

0:20:17 Role of Heavy Loading, Isometrics, and Classic Strength Work

0:24:00 Foot Health, Surfaces, and Overuse Prevention

0:27:14 Sprinting vs Jogging: Different Mechanics, Different Demands

0:30:47 Integrating Kettlebells, Strength Training, and Sprint Drills

0:34:34 Consequences of Living in Only One Quadrant

0:36:17 Speed and Locomotion as Skills

0:39:10 Staying Explosive Into Your 50s and Beyond

0:40:26 Practical Progression Guidelines for Older or Deconditioned Athletes

0:41:23 Where to Fit Sprint Drills in a Busy Schedule

0:42:21 Performance, Safety, and Real‑World Scenarios

0:45:04 Power as Freedom and Optionality

0:48:49 Where to Find Franz Online

Substack: "The Longevity Project"

https://franzsnideman.substack.com/p/why-men-over-40-should-sprint-again

Socials:

* Facebook: https://www.facebook.com/franzsnideman * Instagram: https://www.instagram.com/franzsnideman/ * TikTok: Franz Snideman

0:49:26 Closing & Application to Midlife Athletes

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 might like my Real World Strong Challenge.

It shows you just how strong you are in a wide array of real-world activities, 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.RealWorldStrong.com

Have fun and happy training!

Aleks Salkin

Find out how REAL WORLD STRONG you are with my Real World Strong Challenge! https://www.RealWorldStrong.com

In this episode Geoff and I discuss:

[0:03:10–0:07:00] Why Kettlebell Muscle Was Written

[0:07:00–0:08:22] Why the Book Went Out of Print & Why It Came Back

[0:08:22–0:13:57] Kettlebells vs. Barbells/Dumbbells for Muscle

[0:13:57–0:18:27] Why Complexes Are So Effective for Muscle

[0:18:27–0:23:29] PEDs, Classic Bodybuilding, and Real-World Training

[0:23:29–0:29:41] Research vs. Real-World Practice

[0:29:41–0:33:38] Why No Lunges/Rows/Floor Press in the Complexes

[0:33:38–0:37:41] Complexes Beyond Hypertrophy: Conditioning, Strength, Technique

[0:37:41–0:42:35] What's New in the Updated Kettlebell Muscle

[0:42:35–0:44:03] Geoff's Broader Direction & Final Thoughts

Contact / links: Main site: ChasingStrength.com Book site: KettlebellMuscle.com Email: [email protected]

What good is your strength if it starts and stops in the gym or your home's courage corner?

Strength is supposed to help you conquer the world around you - namely by dominating any challenge it throws at you, leaping into action to protect your family and loved ones, and commanding the respect and awe of those who matter to you.

See how well your training has prepared you by taking my Real World Strong Challenge.

Even cooler, it's free.

How free?

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

Get started here: https://www.RealWorldStrong.com

Have fun and happy training!

Aleks Salkin

Forget 'gym strong' - get REAL WORLD Strong! Test your own real world strength here: https://www.RealWorldStrong.com

Beware people quick with criticism and slow with solutions (particularly when they see you lapping them in lifting and life).

Forget 'gym strong' - get REAL WORLD Strong! Test your own real world strength here: https://www.RealWorldStrong.com

On this episode I'm tackling the age-old question: can Turkish Get Ups actually increase your military press?

The answer might surprise you - paticularly if you've been drinking the kettlebell Kool-Aid for a tad too long.

(Side note: if you want to read more about Get Up Domination, go ye here: https://go.alekssalkin.com/get-up-domination-lp)

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]