Thursday, July 30, 2009


Today is the fourth part of the letter from Al Steel, the Self-Defense Trainer who allowed me to pass it to my friends.


Getting bullied is one of the most FRUSTRATINGthings if you don't know what to do about it. But here's where the problem lies: If people bully you ... it's YOUR fault! A bullyhas not just singled you out because he doesn't likeyou or is jealous. That's just a motive or a reason for someone tobully you ... but it's not the TRIGGER! What gives a bully the go ahead is YOU ALLOWING ITTO HAPPEN! Bullies only single a certain TYPE of person outthey are jealous about or want to pick on for whateverreason. But it's because people see you as an EASY TARGETthat won't fight back! It doesn't just happen atrandom ... You ALLOW yourself to be such a victim! It's that perception that can make your lifeFEEL miserable. It's when you don't have what I call"The Willingness To Fight" or "Cocky Confidence" thatKEEPS bullies AWAY from you! If you ever got bullied, picked on or someone hastaken advantage of you ... then we need to work onthis right away!


Most people don't have a mental GAMEPLANwhen they have no other option but to fight. If you don't know PRECISELY what to do next ina dangerous situation, you will get hurt. But because most people don't have a CLEAR,STEP-BY-STEP GAMEPLAN in their head that describesEXACTLY what to do ... they panic, freeze, hesitate... and end up with a banged up face. That's why you ALWAYS have to be one stepahead of your opponent who wants to harm you. It's not enough to just KNOW all the variousstrikes, kicks and takedowns you 'COULD' use ina fight. If you have too many options but no PLAN orDIRECTION where to take this fight ... everythingyou know and have practiced will become useless. you MUST know where you are going in a fightand what to do next ... or you'll be toast!

Next part is coming soon. For more info visit my STREET SELF DEFENSE GUIDE

Your Friend,

Al Steele

Monday, July 27, 2009


Today is the third part of the letter from Al Steel, the Self-Defense Trainer who allowed me to pass it to my friends.


If you are in a situation where your safety (or your LIFE!) is at risk, you MUST be professional and can't let your emotions, anger, frustration or
ego take over.

In those 60 SECONDS before a potential fight, you need to do EVERYTHING by the book and STAY FOCUSED! Nobody will cut you any slack, you MUST be professional
or you will get hurt!

But most guys don't make the RIGHT DECISIONS in these situations...

1. They find it too akward to just walk away or think they must stand up for themselves when there is no need for it.

2. They use force when they don't have to ... or they don't use it when they should!

Being professional is what ultimately keeps you out of harms way and allows you to walk away with a few scratches ... or leaves you with a bruised face
and broken bones.


Guys who have been practicing a Martial Art will fall in the same trap very quickly:


I see this in a lot of Martial Artists, especially with new students who haven't had a lot of REAL fighting experience.

Dojos and Martial Art Schools used to be GREAT places to learn effective Self Defense ... but unfortunately not anymore.

Most have turned into Belt-Factories with only a single purpose: Making you stay a member as LONG as possible and extracting AS MUCH MONEY along the way as they can.

You will rise through the ranks very quickly, even though you might not have reached the necessary standard to qualify. As long as you pay the fees, you'll get what you want.

Obviously, you must learn an entire ARSENAL (!) of techniques, moves and takedowns that are completely NECESSARY ... to make you keep coming back and pay up.

If you are able to defend yourself on the street when the shit really hits the fan isn't a TOP PRIORITY AS IT SHOULD BE!

You will learn a lot of "junk" and "filler" material that are too complicated, confusing and not even necessary. But it keeps FUELING your ego, BOOSTS your
confidence and makes you BELIEVE you are now a real fighting-machine.

Oh boy, this will get you in so much trouble and danger most guys are too BLIND to see it.

Even if you have a black belt ... YOU HAVEN'T BEEN PREPARED PROPERLY FOR THE STREET!

Your first objective on the Street isn't to fight like the Martial Art Philosophy teaches you ... it's to FIND A WAY OUT 'WITHOUT' using violence first!

Just because you have been practicing martial arts and have been taught how to fight doesn't mean you can defend yourself on the street!

Those are TWO very different things!

Next part is coming soon. For more info visit my STREET SELF DEFENSE GUIDE

Your Friend,

Al Steele

Friday, July 24, 2009


Today is the second part of the letter from Al Steel, the Self-Defense Trainer who allowed me to pass it to my friends.


The Street is different!

You are not in a gym, a dojo or in a ring. That's why the RULES CHANGE! Your objective is to get out of a potentially dangerous situation unharmed ... as quickly as possible!

Sometimes, you may need to use your fists to get there! But if you MUST strike someone, NEVER use a clenched fist to punch. ALWAYS USE A PALMSTRIKE!

The bottom half of your palm is SOLID BONE and has a large surface area. When you hit your opponent's head, jaw or nose ... you won't feel a thing while he will be KNOCKED-OUT in an instant!

But your fist is made up of lots of small, individual bones that break very easily ... your knuckles being the most vulnerable! If you strike, it will be like
punching with individual fingers instead of a 1 WHOLE BONE like your palm.

Also, most guys just don't have that EXPERIENCE or TRAINING to execute a punch properly! If you hit someone hard enough with a fist to knock them down or knock
them out, you will most definately BREAK your hand!

A palmstrike is easy to use, does just as much damage as a traditional punch and KEEPS YOU from injuring your hand!


The BIGGEST misunderstanding in our society is to think that you need BIG MUSCLES to *win* a fight.

Let me clarify this once and for all:
In a potential fight, the single most important element is SPEED! The bigger you are and the more muscles you have ... the SLOWER you'll become.
I'll give you an example...


Now this guy was built like a ripped toothpick:
He could amass an INCREDIBLE POWER behind all his strikes ... and execute them at LIGHTNING-SPEED!

There was no way you could catch him, block any of his strikes or land a hit. He was just TOO FAST.
I still see so many guys beefing up because they THINK they'll get the extra advantage ...whereas they do more harm than good.

Being STRONG doesn't mean you can hit hard. In fact, most punches, kicks and takedowns will only become powerful if EXECUTED PROPERLY!

That's why TECHNIQUE & SPEED is the LETHAL COMBINATION in a fight! You won't only be able to strike faster than your opponent can react ... one hit will be SO POWERFUL it will hurt like getting hit by a truck!

Next part is coming soon. For more info visit my STREET SELF DEFENSE GUIDE

Your Friend,

Al Steele

Thursday, July 23, 2009


I have got this letter from Al Steel, the Self-Defense Trainer who allowed me to pass it to my friends.

Hey Alex!

Here Are The Top 10 Reasons Why Men Get Hurt In A Dangerous Situation, When Being Threatened Or When They Are Involved In a Street Fight - And How To Make Sure YOU Avoid Every One Of These Deadly Common Mistakes...


Have you ever noticed how many people just FREEZE on the spot when they are being threatened?
They have a thousand things flash through their mind? Do you also know what happens next? That's right ... they get HURT! Whenever someone is in a dangerous situation, he will have DOZENS of questions running through his head, like...

- Will this guy attack me?

- What should I do?

- What will he do NEXT?

- Does he have a friend waiting to ambush me?

- Does he have a knife?

- Am I in danger?

Because most guys don't have the EXPERIENCE to know what to expect and what to do, a dangerous situation takes them completely by surprise ... and they PANIC! Instead of doing SOMETHING ... they do NOTHING! They can't control the adrenaline rush, they aren't sure how to respond, they lose focus ... and they HESITATE!
If you don't ACT in that moment of TRUTH, I can guarantee you 100% ... you'll get hit, injured and end up in hospital!


If someone is arguing with you, shouting at you or insulting you, the first thing you MUST do right away ... is to get your guard up!

I see it every week...

Someone is arguing over absolutely nothing, has had too many beers and instead of being smart he just ARGUES right back ... TURNING an already heated
situation into a dangerous threat!
In a potential fight ... most guys just DON'T TAKE THE NECESSARY STEPS TO PROTECT THEMSELVES!
They do the exact opposite! They FUEL the argument by PROVOKING the other guy back and behave overly AGGRESSIVE to show how tough they are.

That's the WORST thing to do!

Instead, you should take a good DISTANCE, get your GUARD up, assume the DEFENSIVE STANCE and use "THE FENCE" to PROTECT YOURSELF!

Those are the RIGHT things to do!

If your opponent crosses the "Line In The Sand" (gets too close to you), you will be PREPARED because you TOOK the necessary PRECAUTIONS TO SHIELD YOURSELF from a potential attack.


The most common attack on the street is the "Haymaker". It's usually a huge right-hand SWING or HOOK to the face.

Everybody uses it as a their first-strike choice, and hardly anybody knows how to defend themselves against it.
But it's a very BAD strike!
It is SLOW, PREDICTABLE and you WASTE a lot of energy! If you miss your target, you will not only have used up a lot of stamina and power ... you will also be WIDE OPEN to a counterattack and be completely thrown off BALANCE!

The ACCURACY is VERY LOW (!) as well, sitting at nothing more than 5% ... meaning 1 in 20 Sucker-Punches will hit it's target. On top of that, you can pretty much see a
"Sucker-Punch" coming from 10 miles away. If you want to hit someone ... the Sucker-Punch


I'll talk to you again soon. For more info visit my STREET SELF DEFENSE GUIDE

Your Friend,

Al Steele

Monday, July 20, 2009


A TENNIS training program has to meet the demands of an all-round physically challenging, individual sport.

For a tennis player to perform at their best, they must have just the right mix of aerobic and anaerobic endurance, explosive strength and power, speed off the mark and agility. In fact, the amount of strength, speed, agility and flexibility conditioning a player is prepared to undertake has been linked to the standard they play at.

A tennis match is characterized by repeated bouts of high-intensity activity. However, a typical rally may last about 6 seconds and not much more than 10 seconds even on a clay court. Between points there is the luxury of up to 25 seconds rest - 90 seconds if it's a changeover. Hence, the overall physical demand is closer to prolonged moderate-intensity exercise (such as distance running) than a true multisprint sport (such as soccer).

A tennis training program must be based on solid aerobic endurance to sustain a high work rate for the duration of a game that may last several hours. Anaerobic endurance is also an essential component so that power over each rally, and in each shot within a rally can be maintained to same high level.

On average a tennis player will move just 3 meters per shot and 8-12 meters during a point. It becomes obvious that good speed and quickness around the court is essential in order to reach the majority of these shots. During a match 48% of a players movement is sideways so agility, or the ability to change direction rapidly and under control becomes equally as important.

Finally, a balanced tennis training program should help to prevent injury and over training. For example, a preventative program of wrist extensor strengthening and stretching exercises can help to prevent tennis elbow. Specific exercises can also be prescribed to reduce the risk of rotator cuff damage.

Take a look through the articles below as we uncover some of the key principles involved in the complete tennis training approach...

Monday, July 13, 2009


This section of the site covers triathlon training for beginners to advanced competitors over the various race distances.

Triathletes (or aspiring triathletes) at any level are typically serious trainers. Clocking up dozens, even hundreds of kilometres in the pool and on the road each week takes a hefty commitment. It makes sense that with such an outlay of time and energy that training should be as effective and as efficient as possible. And with a sport like this, it requires some careful, upfront planning...

Aside from the obvious intensity, frequency and duration of swimming, cycling and running training sessions, a triathlete must also consider:

• Movement economy and technique training

• The correct type of strength training

• Periodization of the annual plan

• Injury prevention and recovery strategies

• Tapering and race preparation

• Pre and post workout nutrition

Even novice triathletes can benefit from adopting some of the training techniques used by elite competitors. And on closer examination of the top performers it is clear that success consists of far more than just pounding out the miles.

It seems obvious that triathletes must posses extraordinary aerobic endurance. Despite this however, studies have found a poor relationship between VO2max and both long distance running and triathlon performance. While there is a definite correlation between aerobic power and elite endurance performance it seems that additional factors are important for success. Such as?

Variables measured at sub-maximal exercise intensity including - lactate threshold, velocity at lactate threshold, substrate or energy availability and particularly economy of motion may be more important during prolonged competition.

In terms of a triathlon training program this has important implications. Many endurance athletes favor heavy volume and relatively low intensity training (below lactate threshold). However, reducing volume and incorporating some shorter, more intense sessions at or above lactate threshold could improve endurance performance and help to prevent long-term injury.

Strength training, prescribed correctly, can also improve endurance performance. While traditionally any form of weight lifting was frowned upon by endurance coaches, low-weight, high-repetition routines have become generally accepted by triathletes in order to improve strength endurance and limit an increase in bodyweight. However, maximal and explosive type strength training has been shown to improve endurance performance and exercise economy and is not associated with a signifcant increase in muscle mass.

The articles below cover the elements and principles of conditioning important in a triathlon training plan. Amongst them, you will find plenty of sample training sessions and plans - all evidence-based and written by experienced triathlon coaches.