The Hammer Cast

It's the New Year. You're feeling newly invigorated and determined to make this your best year ever. If you're like most people, your fitness goals play a key role in your overall plans to better yourself; and why wouldn't they? After all, physically taking action is the key to achieving anything in your life. What better representation of your determination is there other than to take the reigns and make mad gains?

Yet if you're like most people, odds are you're at risk of FAILING your New Year's goals within months, if not weeks.

Well, I say F that.

This episode will give you some of my finest tried-and-true road maps to conquering your goals in 2025.

In it I cover:

* Secrets to conquering New Year's resolutions 0:00:03

- Most people fail due to acting against their nature - Importance of moving well and being strong 0:02:30

* Being clear on your goals 0:05:00

- Importance of visualization and mental training 0:06:00 - Doing something daily towards your goal 0:07:00 - Prioritizing and deprioritizing 0:08:00

* Focusing on what you can control (process goals) vs. outcome goals 0:09:09

* Avoiding overwhelm by setting low daily commitments 0:13:00

* Setting benchmark goals along the way 0:18:09

* Finding excuses to succeed, not fail 0:22:00

* Importance of finding support 0:26:00

Get the 9-Minute Kettlebell and Bodyweight Challenge at www.9minutechallenge.com

If you liked the episode, be sure to share it with someone who you know would benefit from it!

I'm joined on this episode by none other than bona fide polyglot (i.e. speaker of many languages) and master language teacher Luca Lampariello - founder of the SMART Language Learning Academy and speaker of 15 languages (10 of them at a fluent level). In this episode Luca and I talk about:

• Luca's origin story and early struggles with language learning
• The differences between acquiring a language vs. learning a language
• The importance of comprehensible, interesting, and acquisition-rich input for language learning
• Avoiding the "grammar trap" and focusing on communication over performance
• Developing the right mindset, skillset, and organization for effective language learning
• Luca's language learning academy and its approach to teaching languages
• The challenges of learning "dead" languages like Latin and ancient Greek
• Luca's experience learning difficult languages like Japanese
• The role of flexibility and trial-and-error in language learning

Be sure to check him out online at https://www.lucalampariello.com/

On that note, 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: http://www.9MinuteChallenge.com

Have fun and happy training!

Aleks Salkin

Hot diggity dayum, this was one HECK of a jam-packed episode. It's also my longest to date, and for good reason. Paul and I dove deep into a topic near and dear to both of our hearts: building perpetual strength

1. Introduction and book promotion - Paul's new book "Perpetual Strength" (which you can - and should - check out here: https://www.dragondoor.com/products/perpetual-strength-paperback/) - Aleks's 9-minute kettlebell and bodyweight challenge (which you can get for FREE at http://www.9MinuteChallenge.com)

2. Paul's background and early experiences - Martial arts and strength training - Experiences with UFC fighters Matt Hughes and Robbie Lawler - Predicting Rashad Evans' victory over Chuck Liddell - Natural strength and athletic abilities of Robbie Lawler and his twin brother

3. The importance of variety in training - Historical approach of old-time strongmen - Integration of wrestling, gymnastics, and other forms of training - Modern specialization and lack of overall strength and adaptability - Being 90% good at many things vs. 100% at one specific thing

4. Comfort zone expansion in training - Defining comfort zone expansion - Limitations of training to failure - Benefits of sub-maximal training for long-term muscle growth - Paul's experience with the 40-kilogram kettlebell press - Psychological factors in training

5. Strength cycling and programming - Principles of strength cycling vs. traditional intensity cycling - Importance of training in relative comfort and gradually increasing load - Paul's approach to programming and making strategic adjustments - Role of the central nervous system and making "grand gestures"

6. Practical applications and personal experiences - Applying comfort zone expansion in Paul's own training - Adapting training programs to individual needs - Insights gained from working with different athletes and coaches - Importance of consistency and long-term planning

7. The role of science and art in training - Balance between science and practical experience - Limitations of scientific studies and the need for a holistic approach - Impact of stress and psychological factors on performance - Understanding and applying the underlying principles of strength training

8. Professional bodybuilding techniques and hypertrophy - Ronnie Coleman's emphasis on the lower portion of the lift - Biceps, triceps, and rear delts and their relation to hypertrophy - Barbell curl as the "king" of bicep exercises - Importance of consistent progress over going to failure

9. Loaded stretch and programming - Loaded stretch not the primary driver of hypertrophy - Importance of exercises with high poundage potential - Incremental weight jumps and their impact on programming - Combining various exercises for overall strength and hypertrophy

10. Paradigm shift in training approaches - Lifter A vs. Lifter B and their different training approaches - Lifter B's higher volume leading to greater progress despite lower growth stimulus per set - Challenging the traditional view of training to failure

11. Real-world applications and practical insights - Mail carriers and mechanics as examples of sub-maximal training - Anecdote about chopping trees with an ax - Arnold Schwarzenegger's intuitive training methods

12. Critique of sports science and modern training - Limitations of sports science studies and the need for contextual understanding - Learning from the best in the field, such as Charles Poliquin - Practical, real-world experience in training

13. Historical strength training and its relevance - Impressive feats of old-time strongmen - Necessity of avoiding injury and the conservative approach to strength development - Potential benefits of historical training methods in modern training

14. The role of comfort zone expansion in training - Consistent progress and reduced risk of injury - Adapting training methods to individual needs - Avoiding the pitfalls of overly aggressive training

15. The impact of aging on strength and training - Examples of athletes who improved with age - Adapting training methods to maintain progress as one ages - Importance of consistent progress and training quality

16. The importance of practical training methods - Informing modern training with historical and practical approaches - Critical approach to sports science and a focus on practical insights - Learning from the best in the field and applying practical methods

17. Final thoughts and recommendations - Practical training resources, such as "Perpetual Strength" - Importance of long-term progress in strength development

I'm joined on this episode by my ol' pal Pat Flynn to talk about his epic new book, Strong ON!

In this episode we talk about:

• Release of Pat Flynn's new book "Strong On: 101 Minimalist Kettlebell Workouts to Blast Fat, Build Muscle, and Boost Flexibility"
• Defining minimalism properly, not just as "doing very little"
• The benefits of kettlebell training as a "fitness generalist" approach
• Incorporating creativity and principles from other disciplines (like music) into workout design
• The importance of making fitness enhance your life, not consume it
• Examples of Pat's "Flynnimalism" approach using lighter weights effectively
• A cool way Pat has applied a common musical technique to his workouts to amplify their effect for blasting fat and boosting muscle and strength

Be sure to pick up your own copy right here: https://a.co/d/1inhRQ4

And if you're keen to strengthen your Soft Machine, my 9-Minute Kettlebell and Bodyweight Challenge might be right up your alley.

• It only takes (wait for it) 9 minutes to do it
• It's tough enough to make you sweat, gasp for air, and pause to let your mind, muscles, and manly might catch up - but gentle enough to be done DAILY
• It works as the perfect finisher or in-between-day workout for any program you're on (even the toughest ones out there)

Plus, it's totally free. What's not to love?

Check it out here: http://www.9MinuteChallenge.com

Have fun and happy training!

Aleks Salkin

On this episode of The Hammer Cast, Aleks and Al Kavadlo discuss Al's new book, "Ultimate Calisthenics," which is the culmination of his life's work in fitness.

The program includes a full book and over 50 video tutorials, covering exercises with minimal equipment like parallel bars, rings, and an Ab wheel.

We also discuss:

• The challenges of creating the Ultimate Calisthenics program

• The role of foundational exercises and proper technique in calisthenics

• The similarities between the music and fitness industries

• Challenges and rewards of career changes to the fitness industry

• The importance of personal responsibility in health and fitness

• The subscription model in the fitness and medical industries

• Al's Fortify Training platform and upcoming online summit

• Much, much more

Check out Al's book here: Ultimate Calisthenics | Bodyweight Training Program by Al Kavadlo

And if you're keen to strengthen your Soft Machine, my 9-Minute Kettlebell and Bodyweight Challenge might be right up your alley.

• It only takes (wait for it) 9 minutes to do it
• It's tough enough to make you sweat, gasp for air, and pause to let your mind, muscles, and manly might catch up - but gentle enough to be done DAILY
• It works as the perfect finisher or in-between-day workout for any program you're on (even the toughest ones out there)

Plus, it's totally free. What's not to love?

Check it out here: http://www.9MinuteChallenge.com

Have fun and happy training!

Aleks Salkin

I'm joined once again by my pal and founder of Original Strength, Tim Anderson, to discuss a whole heapin' helpin' of epic stuff - namely:

* Tim's new facility and the expanded crawling space

* Crawling techniques and challenges

* John Brookfield's influence and training philosophy

* Upcoming Original Strength events and workshops

* Fuquay-Varina and the local community

* The impact and effectiveness of Original Strength

* Passion and effective sales/marketing techniques

* Cultural and language learning considerations

• Final thoughts and contact information

Check Tim out online at the following totally digital locations:

YouTube: https://www.youtube.com/@OriginalStrengthSystem

Website: https://originalstrength.net/

Also, be sure to get your hands on my FREE 9-Minute Kettlebell and Bodyweight Challenge here: http://www.9MinuteChallenge.com

I'm joined once again on my podcast by my pal Pat Flynn, discussing his latest article on his very humbly titled "Journal of Absolute Truth," entitled:

"The only 11 Fitness Tips You'll Ever Need."

You can (and damn well better) read all about it here:

https://journalofabsolutetruth.substack.com/p/the-only-11-fitness-tips-youll-ever

Also:

Pat's got a new book now available for pre-sale that I highly recommend you snag as well. A very handsome and Hebrew Hammerly gent wrote a nice blurb about it, so you can be absolutely sure it's going to fill the gaping hole in your life (or at least your library) https://a.co/d/aqlisMp

And don't forget to snag your own free copy of my most splendiferous 9-Minute Kettlebell and Bodyweight Challenge right here, baby: http://www.9MinuteChallenge.com

Get your own FREE digital copy of the 9-Minute Kettlebell and Bodyweight Challenge here: http://www.9MinuteChallenge.com

I'm sure this episode will rustle some jimmies, but you know what? Who really gives a shyt.

In this episode I cover: * Reactions to hard style kettlebell training vs. reactions to Donald Trump

* Overview of the origins and approach of hard style kettlebell training

* Reactions of other kettlebell practitioners towards hard style

* Historical parallels of new movements being criticized by established ones

* The perception of hard style as the "gold standard" in kettlebell lifting

* Encouragement to try different kettlebell styles and training methods

If you enjoyed the episode (or even if you hated it), feel free to share it far and wide.

And don't forget to snag your own free copy of my 9-Minute Kettlebell and Bodyweight Challenge right here, baby: http://www.9MinuteChallenge.com

I'm joined on this brand-new episode once more by my friend Mark Shropshire, a master instructor with Original Strength (OS). Now it's YOUR turn to join us as we discuss:

• His upcoming OS workshops in Colorado
• the benefits of the OS system for various populations, including older adults and those recovering from injuries.
• Shrop's personal experience of recovering from a hip injury using OS techniques and the importance of addressing physical limitations to improve overall well-being.
• How of kettlebells, the BakBon device, and blood flow restriction (BFR) training can be used for rehabilitation and strength training, highlighting the balance between scientific research and practical experience.
• His work on an upcoming book titled "Loaded Resets" that explores how adding load to OS resets can improve posture and mental clarity.
• His collaborative effort in writing an ebook on pickleball, a growing sport with a wide range of players, focusing on fitness and technique.
• Much, much more

Follow him online at markshropshire.com and follow him on Instagram at @shropshirest

Wanna crush weakness and forge all-day strength, stamina, and resilience WITHOUT any complicated exercises or confusing programs? My world-famous 9-𝑀𝑖𝑛𝑢𝑡𝑒 𝐾𝑒𝑡𝑡𝑙𝑒𝑏𝑒𝑙𝑙 𝑎𝑛𝑑 𝐵𝑜𝑑𝑦𝑤𝑒𝑖𝑔ℎ𝑡 𝐶ℎ𝑎𝑙𝑙𝑒𝑛𝑔𝑒 might be just what the proverbial doctor ordered. The moves are so simple and intuitive that you can learn them in 30 seconds or less (so you'll be off to the races in less time than it took you to read this post), AND it's designed to be done in conjunction with your regular training - so no need to take a detour; instead, you get to step on the gas toward your goals. Get your own free copy here: http://www.9MinuteChallenge.com Have fun and happy training! - Aleks Salkin

I'm joined once again for round 2 with the great and powerful Dan John. On today's episode we discussed:

• Experiences and lessons learned from fitness events, including a memorable trip to Disney World for an RKC certification

• The evolution of workout culture, from the "burn" culture of the 1970s-80s to the rise of high-intensity training and functional fitness in the 2000s

• The influence of the internet on the fitness industry, including the emergence of HIT and kettlebell training

• Misconceptions about lifting weights and bodybuilding, and the importance of proper form and technique

• The potential pitfalls of relying on AI-generated workout programs and the need for specificity

• The importance of community, mastery, and looking back to move forward in fitness and personal growth

• Recommendations for simple, effective workouts and the benefits of walking, eating vegetables, and getting good sleep

We also talk about:

• personal growth, fitness trends, and the importance of community and mastery in exercise.
• the value of setting achievable goals, tracking progress, and finding joy in the journey.
• the significance of introspection, attitude, and proper technique in exercise.
• how small improvements in various aspects of life can lead to significant growth and improvement

Check Dan out online at: https://danjohnuniversity.com

And check out the Armor Building Formula here: https://danjohnuniversity.com/bookstore

Wanna crush weakness and forge all-day strength, stamina, and resilience WITHOUT any complicated exercises or confusing programs? My world-famous 9-𝑀𝑖𝑛𝑢𝑡𝑒 𝐾𝑒𝑡𝑡𝑙𝑒𝑏𝑒𝑙𝑙 𝑎𝑛𝑑 𝐵𝑜𝑑𝑦𝑤𝑒𝑖𝑔ℎ𝑡 𝐶ℎ𝑎𝑙𝑙𝑒𝑛𝑔𝑒 might be just what the proverbial doctor ordered. The moves are so simple and intuitive that you can learn them in 30 seconds or less (so you'll be off to the races in less time than it took you to read this post), AND it's designed to be done in conjunction with your regular training - so no need to take a detour; instead, you get to step on the gas toward your goals. Get your own free copy here: http://www.9MinuteChallenge.com Have fun and happy training! - Aleks Salkin