When buff is 'bad'

I was near the finish line at a high school yesterday watching over 100 thirteen to fourteen year old boys complete a cross country race. As I do everywhere I studied their shape and development.

Apart from the expected changes some were experiencing consistent with entering the early teen age years, there was another noticeable physical sign on many of the boys.

It was apparent to me which of the boys was engaging in body shape changing strength training. Now for most the changes they were making would have been impressive – larger muscles, heavier and potentially stronger than they were or their peers were. This is what would catch the eye of most, and appear impressive.

And I have no doubt in the short term they will experience these benefits and feel rewarded for participating in what is considered normal and appropriate – the application of strength training to young athletes applied with the current paradigms.

However, based on over three decades of stuying the human body’s response to stimuli, and seeking to understand and then be able to predict the relationship between cerain stimuli in training and the incidence and severity of injury, I d did not share that feeling of being impressed.

Quite the opposite actually. I added more numbers to the sample group for the purposes of testing my hypothesis of future injuries patterns for these boys.

What I saw was a potential relationship where over 80% of these boys engaged in what is considered normal practice strength training will suffer injuries during the next few years BECAUSE of their strength training.

The most glaring imbalance I saw in their body was quad dominance, with their quad muscles over-shading lagging hip muscles – hamstrings and glues.

During the 1980s, after identifying muscle imbalance from traditional strength training, I began to develop a concept I called ‘:Lines of movement’. What resulted were six primary divisions or categories of exercise, which I didn’t publish until 1998.

These categories included:

• Hip dominant • Quad dominant • Horizontal push • Horizontal pull • Vertical push • Vertical pull Within a few years this concept was hijacked and published unreferenced by certain ‘writers’ keen to promote their self-interests, rather than the interests of the end-user, for whom it was developed.

Perhaps this is the reason why not only have we failed to fulfill the concept I developed nearly 30 years ago, we are arguably worse off as a society in relation to injuries that I suggest are a direct result of the training we do.

Once I realized the tragic direction the world has been taking in relation to training induced injuries, combined with the unfettered abuse of my concepts for self-serving purposes at the expense of the intended recipients – I have dedicated more time and energy to the purpose of helping people avoid the pitfalls presented by writers who for the most part lack real success in training, yet are ‘teachers’.

I have done a number of seminars throughout the world this year on this subject, and will peak this message at the November 2015 Society for Weight Training Specialists (SWIS) convention in Toronto, Canada – in addition to a number of presentation on this topic in a number of different countries during the remainder of the year.

I can only reach out and seek to warn parents and other care-givers – we need to pull back in the involvement of young athletes in the formal physical preparation program, especially strength training, until training methods and coach competencies are significantly higher.

If you have children in sport, or if you coach young athletes in physical training, I want to say thanks for contributing and look forward to meeting you in a seminar during 2015! The world need you to step up, up-skill and take great pride in ‘first, do no harm!’

if someone is using a cancer story or similar to promote themselves...

Belle Gibson admits lies http://a.msn.com/09/en-au/AAbxp2B

What do you think about a person lying about their cancer story to promote themselves?

Personally, I think it’s unacceptable for any person to use a fraudulent cancer story to promote themselves. In fact, I think its unacceptable for a person to promote themselves on cancer at all.

I suspect that the majority of people would think it’s few would ever question a person who made these claims, especially a person who has used stories such as these to create a large marketing perception of their greatness.

If nothing else, this incidence of fraudulent claims surrounding cancer provides an excellent wake-up call.

For anyone who has experienced the impact of real people having real cancer it’s tough to watch this behavior, where a person is fraudulently using cancer claims to promote their personal agendas.

To quote the interviewee in this clip “That’s how frauds get just often away with their behavior – that no one is on guard or responsible to make that person accountable….”.

I believe it is great that she stepped up and acknowledged the deception. It will stop people becoming victims to the lie, and remind all to review cancer claims before accepting them.

Real cancer affecting real people is a struggle that should not be exploited by those willing to lie, cheat and steal to achieve their personal objectives.

I believe that the moral of the story is - if someone is using a cancer story or similar to promote themselves, worth scratching below the surface….

Planning a specialisation strength program

One of the great challenges for a person (including the 'professional' coach/consultant) is to design a strength training program around a body part or line of movement specialisation program. This challenge was reflected in this question i received from a KSI client:

Since I no longer train for sporting prowess/performance (basketball and track), but simply for health/fitness (and to keep up with my kids’ play) yet, feeling like a “somewhat” concrete goal might be fun, I’ve been looking at various "symmetry" scales and formulae (McCallum's, as well as Willoughby's in your GBIV), which has quickly made me become aware of a few things: My training/sporting background gave me a solid lower-body foundation (hips/glutes being 3” above “ideal”, thighs 2½” above "ideal", and calves 1"), but to the "detriment" of upper body symmetry.

For example, according to various scales (and, of course, I realize fully this is just for “fun” and to give a general perspective on things), chest size is below by 2”, arms by 1 to 1½ inches, forearms 1 inch, and neck, 1¼ inch!!!!!

In terms of strength, and as one would expect, lower body strength is well above average, and upper body is just around average, except for one glaring exception: shoulder pressing strength is well below (in spite of having reasonable shoulder development?!?). So, this leads me to the following (and was hoping to get your feedback)…

I was considering giving your Great Guns program a go (which I thought would be a great way of emphasizing arm/forearm development), but was wondering how to prioritize (or deprioritize the lower body, as the case may be) other lagging parts (neck, chest, and, then, shoulder pressing strength)?

Should I postpone those other areas to future cycles/phases? Is there any way to work on chest size AND shoulder strength, WHILE still prioritizing arms? Or is this overkill? Your comments, as always, are appreciated.—Éric

To which I responded with:

Eric- a specialization program is just that – specializing in one area. What I taught in my 1998 ‘How to Write’, in my 1999 book ‘Get Buffed!’ and throughout my articles in various magazines (hard copy and online), every singe program creates a priority – by virtue of the sequence, relative volumes and relative load potential of the exercises provided.

You are leaning towards doing the arm specialization program, which is great, but at the same time are wishing you could specialize in a number of other muscle groups. When you specialize by sequence - which is inherent in all program by default – assuming volume to each muscle group or line of movement is equal, you still have prioritization or specialisation.

However when you add prioritization or specialization by volume also, which occurs in specialization programs such as the ‘Great Guns’ program – you are forced then to reduce volume in other muscle groups or lines of movement. What you are being tempted to do is overload your program, which in turn will overload your body. This is common in strength training, and the most common outcome is the conclusion that growth without drugs is impossible.

This is not correct. The best way to answer your own question – and that is the purpose and intent of my educational material, to help you make your own decisions – is to determine the amount of volume (lets use the simple method of number of sets to measure that) to your number one specialization. In this case, you have nominated your arms.

Lets take my general recommended volume range of 8-15 sets per workout (not including abdominal, control or warm up sets) and use the average number of 12. Now lets use my maximum number of workouts per 7 day cycle that I believe suits most and that is four workouts a week. We are left with 60 work sets in total for the week.

Once you have worked out how many sets you want to allocate from these 60 sets to your number one specialization priority (in this case your arms), then allocate volume (total number of sets) to your remaining body.

You can show a secondary priority and a third priority – in fact this will happen by default – and so to some extent you can sequence your priorities, but no other muscle group other than your arms is going to get real prioritisation.

On the flip side the only way you can do a specialization program and get away with it is to put other muscle groups / lines of movement on hold, or in maintenance. This applies to training outside of strength training also, which has direct application for all athletes.

So I know, I have not answered your question in the way you may have been hoping – in the old world ‘I am the guru and the only way you will get anywhere is through me’ approach – but I believe I have answered your question from the ‘you are your own guru’ perspective, or at least nudged you to realize your own ability to answer your questions.—Ian King

Now I'll be the first to agree that the challenge of designing a strength program around a specialisation program is a challenging task. The approach I use and teach my high level coaches at an individual consulting level is one that applies a series of high level decisions and a considerable time to construct the training program, which is a level of excellence and cost that many avoid in the 'hope' that their quicker, less considered decisions are adequate. I am continually amazed at how humans give their motor vehicle more individualised service than their bodies!

To answer the challenges presented by this task i encourage close study of my Get Buffed! educational series and or a program design consultation with one of my high level coaches.

Ian King

PS. The following response was received:

Ian... Contrary to what you might have implied in your last paragraph, this has been IMMENSELY useful. Right in line with your espoused philosophy and educational approach of "teaching a man how to fish" rather than simply "giving him the fish"

As you know, I already own a very extensive library of much of your material but, in some cases, getting a fresh perspective and slightly different angle (with a more specific context) on some of the ideas can help one along in exactly the right way.

This will help guide me with my planned phases. If need be, I'll send you a copy of my written program, for some more specific guidelines, but I feel you've already done more than enough.

As always, I'm grateful for your time, insights and wisdom.

Be well...
-Eric

Inspiring a new generation of coaches to think for themselves

Inspiring a new generation of coaches to think for themselves
(And reference the source in a way that was selectively forgotten during the first decade of the 21st century….)

I recently received an message from a reader and it went like this:

Hi Ian, I have written an article based on the interview that you did with John Meadows and Shelby Starnes about stretching. It sumarises the things you talked about and I give my on take on parts of it. I just want to thank you for bringing this to my attention as its not something I had ever previously considered in my training, but now I do.

I hope I've translated the messages correctly. My article's name is 'Stretching is King' I'm a primary school teacher and I've hopes of one day moving my learning on strength and conditioning education into the real world. I've trained for over 10 years myself and helped to coach friends during this time but as you say, and as I know from my current job, 'learning is doing' and in some capacity, whilst raring two children and holding down other obligations, this is my passion, education and teaching. I've done my best to read and watch everything you've done so far and the honest of your information is what is different to those who attach it to a sales or marketing ploy and it is tangible the passion you have. Thanks.

Part 1 https://da-dk.facebook.com/536020846487579/photos/pb.536020846487579.-2207520000.1395985026./553231818099815/?type=1

Part 2 https://m.facebook.com/536020846487579/photos/a.546284098794587.1073741829.536020846487579/557198894369774/?type=1&refid=17

It’s great to see a new generation of coaches and teachers being exposed to the possibilities of the human body, rather than the dominant dogma of any given era. And to return to a higher level of integrity where writers accurately and honestly reflect the source of their information. This is encouraging and exciting for the future, even if only for those who are positively impacted by individuals such as this!

Ian King

Before you apply the stimulus – in each and every decision in training

I recently visited the dentist for work on my teeth. At a point in the surgery, under a local anaesthetic, I began coughing and was aware of a sensation affecting first my head, then my whole body. I realized that the dentist had just inserted a compound in my teeth, and I intuitively felt I was reacting negatively to this compound. I was quicker to reach this conclusion due to the work I done over the years refining my reading of intuitive feelings.

I immediately raised this possibility with the dentist, to which he assured me was not possible because the compound was a naturally occurring substance. At the end the treatment my symptoms had not abated, and I raised this possibility that my body was reacting negatively once again. I raised this again for a third time in the waiting room post the treatment, whilst paying for the service. On all three occasions I was told it can’t be, and given the same reasons – it was a natural substance and no-one has eve reacted poorly to it.

Within hours I was totally incapacitated in bed, unable to work, struggling to function. By the end of the day I was back at the dental surgery, asking them to remove the substance, which they did. Almost immediately the acute symptoms lifted, with the residual effects affecting me for the next day or so. In the western world approach to medicine, dentistry and related fields there is no provision for assessing the potential impacts of a treatment before applying it. And feedback such as what I provided is typically disregarded.

These professions, at least as measured by the history of professional education, are far older than physical preparation, therefore I should have no surprise that in physical preparation professional development there is also no provision for seeking guidance in any format about the potential impact of any given training stimulus before it is applied. The ability to do so is virtually unheard of, and those who professional and commercial values would be at risk of being devalued if the masses were to rapidly accept the possibility that it could be done are not about to allow this approach to be promoted and endorsed.

At every level of program design and training application in the training process there is the need and opportunity to do exactly this – gain rapid information to guide each and every decision about what may be the potential impact of applying any given stimulus. This is something we teach to the coaches in the KSI Coaching Program. It can be done, we believe should be done, and we do it. Keeping in mind my belief that strength training has the most powerful ability to change the structure and function of the body per unit time than any other of the physical quality trainings, you may appreciate my concern of how strength training exercises, methods and other loading parameters are applied in the complete absence of any of these predeterminations.

Essentially, within weeks, a human’s life can be changed forever for the better or worse – and I suggest for the overwhelming majority of time for the worse. I believe that few who make and influence these training decisions have any real world insights into the long-term adaptations that result from the stimulus they are blindly applying.

This is not good enough. It is not optimal. The fact that this non-discerning approach re potential impacts of training on the body short, medium and long term) is ignored by the masses is not cause to continue down this path. It is, for me, cause for massive concern and motive to change, to learn how to do it better.

Friends of KSI #1 - The Legend Speaks on Making Your Waist Thinner

We recently received an email question from a long term KSI client, which was the catalyst for a topic in 'The Huddle' Series #1 - How to make your waist thinner http://bit.ly/waistflatter.

Going the extra mile as we like to, we wanted to add even more value on this topic. I thought of my friend Jon Jon (John) Park, son of the Legend Reg Park. The late Reg Park was one of the greatest bodybuilders in my life-time, and a man whose legacy expanded beyond his strength and shape. He was known for his integrity and qualities of a great man, qualities that could do with a resurgence in this era.

So we took our clients question to John Park, who had the rare honor and experience of growing up learning from the Legend. Reg Park was more of an innovator than many people realize. John Park runs a gym in Los Angeles and we encourage all visitors (and locals) to get along and experience the memories on the wall that carry the Legacy of the Legend.

We are honored to be able to share the wisdom of John and Reg, true friends of KSI:

John Park

"Firstly I agree with you that the physiques of the past looked better than they do now. With the rare exception the physiques of today have very little appeal. They look like oversized drug induced cartoon characters with no symmetry at all. In response to your question re narrowing the waist I would have to say that genetics does play a large part however there are certain things that one can do to achieve a tighter midsection, give the illusion of a small waist and prevent it from getting thicker.

The most important exercise one can do is Vacuums which I have been doing daily since I was very young. There are several ways to perform this exercise which is extremely important for strengthening the internal abdominal wall. This exercise activates the internal oblique's which if too developed makes the waist appear a lot thicker. Also no other exercise other than Vacuums works the internal abdominal wall or the TVA (Transverse abdominal muscles) which are not visible and not part of the abdominus rectus structure (six pack). The TVA muscles are triangular in shape and are located on the sides of the lower abdominals and into the pubic area. Why it is important to work these often neglected muscles is because they are attached to a belt like tissue that connects to the lower back so if they are strong, they in turn help with lower back strength.

The easiest way to perform the vacuums is to lie on your back with your knees bent and your feet flat on the floor both hip distance apart. Keep your chin tucked at a ninety degree angle and your eyes looking downwards towards your sternum. Keep your lower back flat into the floor, make sure there is no arch. Place your hands so that your finger tips are touching your TVA muscles. Inhale through the mouth and then immediately exhale through the mouth and then draw your navel in towards your spine. Repeat this three times but on the third one hold your stomach in for a count of three to activate the abdominals. Repeat again for a fourth time but hold the stomach in for as long as possible without breathing.

More important than how long you can hold your stomach in for, is how tight you can hold it in. You should feel some discomfort and tightness in your abdominals especially in the lower portion. This whole procedure would be considered one rep and one should do five reps of this. As you get more proficient with this exercise you should be able to hold the stomach in for longer. I am able to do this for one minute each fourth time on each rep but I mostly do it for thirty seconds as it is more efficient and I am not trying to set records for holding my breath. I find the best time to do the vacuums is first thing in the morning on wakening on an empty stomach. Empty your bladder first and then do the exercise.

Once you are able to master this exercise then you should be able to perform all abdominal exercises and vacuum every rep simply by doing the following, exhaling pulling your stomach in and then performing the rep, whether it be any variable of leg lifts, sit ups or side crunches. Most people in my opinion don't work the abdominals correctly they exhale whilst doing the movement and tend to rush each rep. However if you perform the reps in the manner described above you will slow the tempo down, activate the internal abdominal wall and increase the intensity. If performed in this manner the abdominals will fatigue sooner and you will not have to perform hundreds of reps, perhaps twenty to thirty would be your maximum.

There is a progression to this exercise and that is, whilst you are on the fourth one of each rep, to shift your hips in a controlled manner from side to side by sliding your lower back across the floor from side to side keeping your lower back in contact with the floor. Do not do a see saw type motion whereby you are lifting your hips off the floor. By adding this new dimension you will activate the TVA more as well as the internal oblique's.

Another way of performing the Vacuums is rest on your hands and knees and make sure that all angles, your wrists, armpits, chin, hips and knees are at ninety degree angles and your hands, knees and feet should be shoulder width apart. Start with the lower back arched and the stomach lowered towards the floor. Repeat the same technique as the Vacuums lying on your back but every time you pull your stomach in lift your lower back (arched) towards the ceiling. I find this exercise is also helpful if you have tightness in the sacrum as it helps open it up when lifting your lower back up.

Another way of performing this exercise is to stand bent over with your feet hip distance apart and your hands resting on your knees and go through the whole procedure.

Incidentally in preparation for a competition, Frank Zane would stand upright in front of a mirror every day and vacuum for up to an hour in various positions sideways, front and back and he would incorporate this when practicing his posing routine and regulate his breathing whilst doing this. When you are able to master the Vacuum technique, you should be able to do this whilst sitting, standing and even walking which I would call semi Vacuums. You don't necessarily go through the whole procedure of performing the reps.

Another technique that Zane used to incorporate whilst training which I learnt from my dad many years ago, is too inhale whilst doing certain exercises. I know this is contrary to the norm of exhaling on the effort and would not do this when performing squats, dead lifts or chest presses but if you are training purely for aesthetic reasons and not necessarily strength, then this technique is very helpful. When you think about it when you are exercising and you exhale whilst performing the concentric part of the exercise, especially if you are using heavy poundage's, your waist and stomach distend. Doing pull downs in this manner is very effective as you are exhaling on the upward (eccentric) portion of the exercise when your abdominal cavity is lengthened and stretched out and hence there is no distention. I would also strongly urge you not to use any weight whilst doing abdominals for the same reason.

In short the more you contract a muscle specifically the stomach, the tighter it will ultimately become.

Best of luck."
--John Park

Thank you for helping me get back in to exercise pain free and keeping me there

I recently received this email:

"Hi Ian, 7 years ago I bought your Get Buffed books and did the programs in get buffed 1 and 2. When I did these programs I was in the best shape of my life. After that I made a program of my own when I bought the book 'How to Write Strength Training Programs, yet still in great shape and getting stronger.

Then some where along the way I decided to look in to power lifting and xxx and using exercise technique from the book xxxx. I started to get minor injuries and weakness with certian muscle groups. After a year of incorrect lifting and programing with little core work (because the progarms said don't worry about it. and I listened?!?!!?!) I herniated my disc.

I look back today at my lifting career and thank you for all your knowledge and for writing the get buffed books. Those books single handedly are the best books on training I have. I thank you for sharing you training ideas, and exercise techniques.

After my injuries I still use Get Buffed 1 and how to write strength training programs all the time to stay pain free today.

Thanks for everything you do in strength and condidtion, I will always reference your work because it is the gold standard, your methods are unrivaled.

Thank you for helping me get back in to exercise pain free and keeping me there." --Andrew

To which i responded with:

Andrew – thanks for your email, and great to hear that 7 years ago you got your hands on some of the best training advice available. And great to hear that this resulted in the best shape of your life. This is no surprise because the Get Buffed!™ content and programs are based on decades of application and refinement with large sample sizes of athletes in long-term programs, and including multiple sports.

The programs and content in GB and my other books and educational content are not selected because they are trendy – in actual fact, when I first release my ideas, they are anything but trendy! Take my suggestion to stop doing walking lunges – I am receiving the typical stones being thrown at me when I challenge the habits of the masses driven by the misguided recommendations of ‘experts’. What they do ultimately become is the new trend, as evidenced by the popularity of my bodyweight an other unilateral movements in the GB program, the universal application of my speed of movement (using digits to communicate lifting speed), control drills to activate prior to strength training, and my lines of movement concepts – quad dominant, hip dominant, horizontal and vertical pulling, to name a few.

The programs and content in GB and my other books and educational content are not selected because they support the beliefs of my peers – in fact, quite the opposite. Take my suggestion in the late 1990s that the chin up was not adequate to balance the work of the bench press, and that a horizontal pulling movement (my lines of movement concept) was in fact the true opposing movement, yet was totally absent in the popular programs and guru advice of the time. In fact, that stirred such a hornets nest that things got really ugly in the US, with people being threatened not to attend my seminars. The programs and content in GB and my other books and educational content are not selected because I wanted to be sensationalist – I don’t mess with the careers and potential of Olympic and other high level athletes – there is no room for error at this level. So rest assured ideas such as do abs first, the concept of loading is over-rated, lower volume training, reverse periodization - these we all created in response to long term application with no tolerance for error.

In fact after the stone-throwing slowed down, it was ‘interesting’ to watch (in some cases the most vocal critics!) publish these very same concepts. Books, programs, courses.

You decision to leave the path of my concepts is not totally surprising. I believe that most training decisions (by end users and ‘professionals’ – and I use that latter word lightly!) is more influenced by marketing, scarcity and conformity than by the objective reasoning promoted in science. I have no hesitation in acknowledging my weakness in marketing, and in many ways I don’t want to compete. I have seen completely incompetent people with no experience, to whom the market has spoken because they couldn’t get work training athletes – position themselves as ‘experts’ through marketing in this information era, and I refer specifically to the post 2000 era. How do they do this? Deceit turbocharged by powerful marketing techniques I suggest, and I dedicated my 2010 book ‘Barbells & Bullshit’ to educating about. (see below – I have given you a complimentary copy of the e-book version)

Quite simply, and to use a saying (of which I am prone to doing!) often the empty vessel makes the most noise.

So you got drawn away as do the masses to the new shiny object that ‘everyone’ else is doing, and surprise, surprise, the long term implications were less than what you were hoping for.

To read your words, which I do receive regularly, is encouraging.

“I look back today at my lifting career and thank you for all your knowledge and for writing the get buffed books. Those books single handedly are the best books on training I have. I thank you for sharing you training ideas, and exercise techniques.”

Because I have shared so openly (at least until recently) and honestly. I understand many don’t want to look under the hood of their own industry, with implications for even the end user as you have found out, however for me it has been painful watching my material being plagiarized by those whose sole intent was personal gain. I believe the world it worse off for the actions of these charlatans, some of whom are still feted in professional circles, at least for now.

For me the material in the Get Buffed! series is a by-product of my experience training athletes. As you know it’s a very powerful by-product, so you can imagine how powerful the original intent athlete preparation methods are.

One of the major goals I set my self a few decades ago was to ensure no athlete in my care is injured, and if they are, that I rectify their condition immediately.

So the injury prevention focus in all my training programs is strong, supported by a long list of innovations in injury prevention and rehab (I dedicate a few chapters in the KSI Level 1 ‘Legacy’ Course to this subject alone).

You are an example of a person who has benefitted from this, evidenced when you write:

“After my injuries I still use Get Buffed 1 and How to Write Strength Training Programs all the time to stay pain free today.”

For this I am very happy for you, and I know this material will serve you for life, serve your kids and their kids.

What I am concerned about is the dilution of my works by those who have plagriazed them, as they have lost their power to serve. We are in a world where I believe injuries from training are reaching epidemic levels, and much of what I set out to do has been dissolved by certain individuals who put their needs ahead of the world.

So I am very happy for you that you have returned to the integrity of my works. I am also appreciative of any person who carries on my mission and vision through appropriate sharing the accuracy of my training information backed up ethical referencing. For example the publishing house I worked with recently, only the second publishing house in the world who during the last decade plus have sought my permission to reproduce my concepts, and sought my guidance and approval for how to reference and credit them. When you consider how many books have been published by people who knew or should have known better diluted the intent of my work and amnestically omitting to reference, you may appreciate how low the integrity of the world in which you live in is.

Many will say ‘Ian, shut up and live with it’. I say you are drinking from this well, you are eating from this table. You are paying the price with your bodies, your health. It is not just about me. It is about my children, it is about you, and your children. Do you really want to live in a world, and raise your kids in a world, where the dominant value is deceit, where you will get injured from the training you do because no-one had the courage to stand up and say ‘that’s not right’?

I believe your actions is acknowledging the below go further than you relationship with your maker, I believe you enhance the conditions for all humans when you write the below, and I thank you for this:

“Thanks for everything you do in strength and condition, I will always reference your work because it is the gold standard, your methods are unrivalled.”

And in your final statement, when you say:

“Thank you for helping me get back in to exercise pain free and keeping me there.”

It reinforces that this is my goal, this is my mission and vision, that you enjoy the fruits of your training in an injury-free way. Thank you. To say thank you with more than words, I have just invited you to complimentary access viewing of my seminar ‘What you wish you were told before you got started’, which is for the end user market pursing getting bigger, stronger and leaner, of course with my inseparable focus on injury prevention for life! This is from our growing collection of e-videos: http://subscriptions.viddler.com/kingsports Enjoy!

Ian King