The Minimalism Effect Brett Turley Copyright©2014Mr.Minimalism All rights reserved. ISBN: 1502712555 ISBN-13:978-1502712554 DEDICATION The Minimalism Effect is dedicated to my father, Phil. Without his minimalistic attitude towards living and his constant voice in my head to push and be better I would not have accomplished what I have done today let alone put this book together. You may not be here anymore, but you are always with me. CONTENTS Acknowledgments 1. The Philosphy 2. The Standards & Skills 3 Getting Started 4. Bullet Proofing 5. The Prehab Program 6 .Evolution Of Man 7. Kettlebell Fundamentals 8. Kettlebell Hell 9. Minimalistic Rite Of Passage 10. Minimalist Barbell Cycle 11. Minimalistic Tips & Techniques Further Reading & Education About The Author ACKNOWLEDGMENTS Firstly acknowledgement must go to those who are smarter, more accomplished and capable than myself. This began from an idea at my father’s kitchen table after my second tour of Afghanistan but was inspired and invigorated by the works and teaching of people mentioned within this book. Going against the status quo of the fitness industry was the pathless traveled but it has made all the difference. Photos for the cover of The Minimalism Effect are by Anna Brown from Black Box Photography. Thanks Anna. Lastly, to my wife Jo, thanks for putting up with the countless days of sitting in the office swearing at the computer. Minimalism– “A design or style where the simple stand fewest elements are used to create the maximum effect.” – Websters Dictionary 1. THE PHILOSPHY Less is More. 1. Begin with the end in mind. 2. Put first things first. 3. Be like water; adjust accordingly to achieve what you set out to do. 4. Add nothing that is unnecessary to achieve your goals. 5. Stay the course and finish what you have started. Inside this book you will find useful information to help you achieve your fitness goals. Some of which you will like and some of which you won’t pay any attention to at all. Take what you want from the text, programs and demonstrations and if you find a better way, use it. The idea is simple; reduce the amount of elements in your training program that dilutes the outcome. Focus on the few, small but important elements and do them well. Take time to invest in your learning to master these skills and you will be better. You can start where you wish throughout the book. The main concern is that once you have started a program you must commit to mastering it. This will be a paradigm shift for most due to the constant state of flux within people’s lives and their inability to see things through. Challenge yourself to master everything in this book and you will be better by doing less. To master the principle of minimalism you must master patience, perseverance and competence. It will be along road but master a few essential skills as opposed to dabbling in a lot of things will serve you well for application in not only fitness training but life in general. How I became a Minimalist It’s a story of pain and sorrow …. Not really, I just got tired of getting injured. My wrap sheet is long and distinguished in the injury department: - 13 shoulder dislocations, - 1 shoulder reconstruction, - Dislocated and fractured ankle, - Numerous sprains, strains both chronic and acute, - And the list goes on. This all came from a balls - to – the – wall lifestyle and training regime. Joining the Army at age 17 did not help when I had people in my ear telling me to “Go harder for longer you pussy.” This probably stemmed from earlier years of competitive rugby and keeping up with blokes twice my size. This takes its toll on the body but I had finally had enough on my second tour of Afghanistan. In chronic pain from my sciatic nerve walking 20 km with 30-40 kg of gear on my back and having my trusty explosive detection dog “Bullseye” off my hip and in 40 – degree heat I thought to myself there must be a better way. Sporting a sweet set of orthotics I was recommended to wear by some Army doctor, training to my limit every session between jobs out of the wire, the pain just wouldn’t go away. And then it hit me. “Less is More.” I got rid of the orthotics, bought a pair of minimalist shoes and sooner rather than later I was pain free. From then on I started to educate myself with training strategies that promote recovery and longevity as opposed to squeezing every last rep out of the day. I haven’t looked back, pain free for the majority of the time as there have been some speed bumps but hey, that’s learning for you. I am now the strongest, fastest and most mobile I have ever been. Although old habits die hard, which I know yours will too. I eventually saw that this was the path for me, just like all of my clients and their amazing success stories. So you too can rid your body of injury and become the strongest and most able you have ever been by using this philosophy. It has worked for hundreds, if not thousands before you. Afghanistan 2012 – Explosive Detection Dog “Bullseye”. I trained and deployed with this little guy one of the most loyal companions I have ever known. Bodyweight, Kettlebells & Barbell Training–Is that all? The simplest and fewest elements used to create the maximum effect. That is the sole focus of the whole program. Instead of adding ridiculous amounts of clutter within your training program, making you focus on the few essential elements and skills will ensure progression and success over your training period Too many people these days search for the quick fix or the latest technology to help them get to where they want to be, by removing these temptations and by outlining a simple yet effective program you will be able to see that all of these “gadgets” for “fads” are no longer needed. The idea is to simplify ones life and be master of the basics. But do not be deceived some of these basics have been around for hundreds of years and guess what there as on is? Because they work. Points to remember 1. It all begins with movement. Ever since childhood we have based everything on movement. Before we add strength or performance to an exercise or skill we must first master being able to move competently. Missing this first and most crucial element will lead to only two out comes: - Injury and or;