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In this issue...
I was in the best condition of my life!...
Abena wins the first series of the INTERN!...
Build 12" Guns!...
Someone spiked my drink......
Ask the Master...
Optimizing human performance
That exercise description looks familiar.......
Your Say
Ask the Master...

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The KSI Between Sets Newsletter
Issue No. 102, Jan-Feb 2010
Athlete Preparation
I was in the best condition of my life!

I don't understand it...
 
'I was in the best condition of my life - I don't understand it.'

That was in essence what the athlete was reported in the media as saying - after his hamstring tore off from the bone.

I don't want to draw attention to the athlete or the organization, as they don't deserve anything perceived as negative aimed at them - they are simply a pretty good snapshot (in my opinion) of where the elite sporting world (and all levels down) are at in relation to the perspectives towards injury.

Read the full article here
The INTERN series one winner!Coach Education
Abena wins the first series of the INTERN!

In a hotly contested final elimination, Abena overcame her opposing contestant Ryan to take out the title of The INTERN and the $1,000 valued winner prize! She created history by being the first winner of the INTERN!

In the final elimination challenge Ryan took an early lead, but with a few twists and turns, Abena clawed her way back to an eventual draw. For the tie breaker, the contestants were asked to present their case to the jury and their fate was in the juror's hands. Abena prevailed!

Congratulation to all our contestants, who all played for free and took home value beyond the material value of their respective reward challenge prizes.
Abena is now taking another step forward in the KSI Coach Education program! Congratulations Abena!
 
Read the updates from Series 1 of The INTER at The INTERN Blog.
 
Soon to be released book 'Barbells & Bullshit'
Get Buffed!
Build 12" Guns!
 
You too can build 12" guns!! Excited? Okay, I agree, not very appealing. The only reason you would have been attracted to this headline is to see what's wrong with the writer. But this is exactly what you are going to get when you take advice off people who probably have exactly that - 12" biceps.

I have read of late (more times than once) that you don't need to do specific bicep exercises to build big biceps. Mmm. Wonder what the definition of big is? 12"?

Now before we get into it I want to make it real clear I am not glorifying big upper arms. I can take them or leave them. In fact when you look at my list of the disadvantages bulging biceps present you will appreciate this. What I am simply seeking to do is put forward a version that may help you get sucked into the bullshit, if in fact you do want to build big upper arms.

The proposal that you don't need to do specific bicep exercises to build big upper arms can only, I conclude, come from the minds attached to bodies that have never build big upper arms.

Read the full article here
 
[This is an extract from my upcoming book 'Barbells & Bullshit]
NSF Approved Supplements 
Someone spiked my drink...
 
Many years ago, after expressing my cynicism at repeated stories of athletes blaming their 'natural supplements' for failing sports drug testers, one of my newsletter readers send me a blistering email about the 'science' of how one could go positive on over the counter supplements. I remained skeptical.

I had a quite laugh when Andre Aggassi came out of the closet so to speak admitting he lied to the tennis body about his positive test for recreational drugs. For the record I have absolute respect for Andre and what he has achieved in tennis and life. I make no judgement about his fabrication or his drug use.

What I do believe his admission did was start to peel back the lid on some of the 'someone spiked my drink' stories....
 
Book of MuscleBook of Muscle
Q & A 
The worlds most authorative guide to building your body
 

BOM to Get Buffed! - which book?

 

I recently just completed both the intermediate and advanced programs from the Men's Health Book of Muscle.  I was wondering which book of the Get Buffed series would be a good follow-up to these programs?  Thanks for your help.

--Scott

 

Scott - the first one. Anyone who thinks they can or should  jump over books in this series does not share my reality. After 40 years in the gym I still use the GB 1 program at least once a year. 

--Ian King

 

Muscle vs. Book of Muscle

 

Hi, I am confused between purchasing the book 'Muscle' and 'The Book of Muscle'. A friend has 'Muscle' and I have been attempting to purchase it (without success) but I have found the 'The Book of Muscle'. Can you tell me what the difference is between the books, if any. Thanks.

--Brad.

 

Brad - we believe the book titled 'Muscle' may be the version published in the UK by Men's Health UK. The 'Book of Muscle' is the American version, and the one usually seen sold in Australia. Apart from the title, we know of no differences.

--Ian 

Jim Rohn InternationalOptimizing human performance
Celebrating the Life and Legacy of Jim Rohn
 
A person whom we all owe so much for his teaching passed away late last year, and I share the following extract from his company website:

Jim Rohn, our mentor and friend, passed away December 5, 2009, and was laid to rest Saturday, December 12, 2009, at Forest Lawn Memorial Park in Glendale, California.

Jim touched millions of lives over the past 46 years through his seminars, books, articles and CDs. His life's passion and inspiration was making a difference in people's lives.

The Celebrating the Life and Legacy of Jim Rohn event was held in Anaheim, California, on Saturday, February 6, 2010. Family, long-time friends and many special guest speakers, including Anthony Robbins, Les Brown, Brian Tracy, Chris Widener, Denis Waitley and Darren Hardy, paid tribute to Jim by sharing their thoughts and insights on some of his most powerful success principles. The event was attended by more than 1,300 people whose lives have been impacted by the wisdom of Jim Rohn.
 That exercise description looks familiar....
 

The challenge of communicating exercise technique guide lines in writing is conveying enough and accurate information. So I have put a lot of thought and time into my exercise descriptions.

 

In 1999 I wrote this nice little description for the single leg squat (italics added now):

 

Single leg squat

 

You know that I wouldn't want you to miss out on doing these delightful unilateral movements, so here we go - stand on 1 leg beside the squat rack or similar. Place the other leg out so that the heel stays just off the ground at all times. Bend the support knee and go down as far as you can whilst keeping your foot flat on the ground. 3 seconds down, no pause, controlled explosive up. Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps. Using your bodyweight only, I expect somewhere between 5-10 reps on day one, and look to use DB's in one hand if you exceed 15 reps. If this is the case, I have to wonder what you were doing during the earlier part of the workout?! Use the squat rack to hold on to for balance if needed (and you probably will need to) but don't get sucked into the temptation of using it to pull yourself up. Remember this is a leg day!

 

I was conducting research and I came upon the following exercise in a publication copyright claimed by another author (italics added):

 

One leg squat :

 

Stand on 1 leg beside the squat rack or similar. Place the other leg out so that the heel stays just off the ground at all times. Bent the support knee and go down as far as you can whilst keeping your foot flat on the ground. 3 seconds down, no pause, controlled explosive up. Initially I suspect your range will be limited but as you get better at it over time, aim to increase range as well (and maybe even more importantly) as reps. Using your bodyweight only, expect somewhere between 5-10 reps on day one, and look to use DB's in one hand if you exceed 15 reps. Use the squat rack to hold on to for balance if needed (and you probably will need to) but don't get sucked into the temptation of using it to pull yourself up.

 

And I said to myself....

 
Your Say
 

Ian and Teresa, I just received the gift package from you guys...great appreciation.

 

You have had as much positive impact on my work as any mentor in my 25 years as a strength coach. My coaching techniques and cues are in large part offsprings of Ian's teachings. Your instruction methods in the major lifts and olympic lifts are foundational.

 

Look forward to more work with you in future. Anything I can do for you simply let me know.

 

In strength and health, and prosperity in every area of life,

 

Vince McConnell

Performance Strength Coach

McConnell Athletics

Ask the MasterAsk the Master
 

Zero carb diet

 

Hi Coach King! Just received your books "how to write" and "how to teach", great reading. Shipped al the way from Australia to Sweden in only 6 days!

 

I'm right now on a zero carb diet and has been so for about 1 month,  except for post workout nutrition. Just started a 12 week alternating routine from guidelines from your book. Should I get of the zero carb thing or do you use it with your athletes?

 

I'm looking to gain some muscle but also get stronger again. I'm a former power lifter who is getting back into training. So the training guidelines with few sets, many exercises and high intensity is a bit new to me, seems like a great way to mix things up.  Thank you,

--Andreas

 

Andreas - Now that's the kind of good news story we like! After being bashed regularly for shipping outcomes out of our control (once we put them in the shipping bag) we really  appreciate a happy ending!  Re diet, you will find Ian's thoughts in his books. You will not find any reference to a zero carb diet, which can be understood for what it is - not worth teaching/recommending for those engaged in heavy lifting, short of a bodybuilder or someone wanting to look like a competition shape bodybuilder, willing to sacrifice recovery, energy, strength and in some cases health.

--Ian King

 

Clarity on program

 

Dear Ian, I am new to all this and I have just began watching your Get Buffed! DVD and I wanted to ask you a question for clarification please........ 

 

There is stage 1 workout a

stage 1 Workout B

Stage 1 Workout C

Stage 1 workout D

 

...and my question is, do I have to do the 4 workouts in one workout session (in one day all of it) or do you mean that this is what I need to start with in week one and do them over a week period? .... if so, why no pectoral during week one for example? I would appreciate your help. Many thanks and kind Regards.

--Aram

 

Aram - we assume you are talking about the Get Buffed! DVD? Workout A is the workout for that day. Workout B is the workout for the next training day in the week, workout C for the next training day in that week, and workout D for the 4th and final workout day of the week.

 

If you have the Get Buffed! Book (which we trust you do) it is explained in there. This book and the DVD were designed to complement each other.

 

Typically a 4 workout a week schedule would look like this:

 

Mon  Tues   Wed   Thurs   Frid   Sat  Sun

A        B                   C       D

 

You do the stage 1 for 2-4 wks, then start stage 2, etc.

 

We trust that answers your questions. Please post future questions on the KSI forum for everyone to benefit from. Thanks.

--Ian King

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