Effective Strengthening Exercises from the Russian Special Forces

In 2001, I was lucky enough to visit Russia and train with their special forces. I know, it sounds crazy. Anyway, I noticed the Russian soldiers were incredibly strong. They seemed to be doing the same things I did for strength like push-ups and pull ups, but they were performing them differently. These men were moving quite slow, and breathing very fast and shallow. They explained that breathing is where they got their energy. They proved it by making me do push-ups without breathing at all. I could only do one or two quick ones before collapsing.

After returning to the United States, I told a friend about the strengthening exercises. He thought it sounded like a technique called SuperSlow�. After research, I realized the protocols were virtually the same.

SuperSlow� advocates claim that their training system is based solely on the scientific principles of biology and physiology. My instructor, Dan Carter, is titled a master SuperSlow� certified exercise specialist. He describes SuperSlow� as follows: " SuperSlow� progressive resistance strength training involves very slow speed of movement. This is achieved by raising the weight in 10 seconds and lowering in 10 seconds. This slow speed minimizes momentum to better load the muscles exercised, while maximizing safety and concentration of muscular effort.

We prescribe no more than 6 exercises that address all major muscular structures in approximately 25 minutes. We teach you to train very intensely, fatiguing the muscles as quickly and as deeply as possible, therefore producing a stimulus that serves as an ultimatum to the body to adapt and improve.

Repeating this process no more than 2 times weekly allows the body time to produce improvements in bone density, vascular efficiency, cosmetics, joint stability, strength and general endurance, and metabolic rate."

Prior to my new understanding about exercise, I went to conventional gyms for mostly social and emotional reasons. My priorities were more about catching up with friends, people watching, and looking for acceptance. If people are just starting out, or are looking to just maintain their current strength levels, a conventional gym will work just fine. Just make sure to lift weights very slowly to prevent injury.

After I started training with Dan, he said that my endurance level for any type of "aerobic" exercise would increase. He also said that coming in for a workout after an injury would dramatically speed up recovery time. I did not believe either claim until I experienced both.

The reason I wish to share this information with you is because with SuperSlow�, I work out once a week for 13-15 minutes, and improve (in weight or length of time holding the weight) each week. Every time that I reach my target time
(usually 2.5 to 3 minutes), the weight increases.
Yes, this is possible. I did not believe it myself until I did it. If you are interested, search on the Internet for " SuperSlow� Zone."