Tennis Ball Drop

1. Have partner or trainer stand 10 feet away holding a tennis ball in each hand out to the sides at shoulder height.
2. You stand with one foot in front of the other in the “ready” position.
3. Partner will drop one of the tennis balls (his or her choice). You must sprint towards the ball before it bounces twice.
4. Return to start point and repeat according to prescribed repetitions.
5. Remember to drive on the first step and not “stutter step” to reduce reaction time.
   Great exercise for quick shots late in a match.....

Tennis Ball Reaction Drill

1. Stand 5-10 feet away from a wall facing it with your back to your partner
2. Have your partner throw a tennis ball off the wall as you have to react to its movement and placement.

Sounds like a kid’s game but it works, as the drill goes on have your partner throw the ball harder and harder. You will find yourself reacting quicker by the end of the drill

Wrestlers Two-point Stance Drill

1. Assume a standing defensive position with your hands it front of you.
2. Have partner or trainer stand 5 feet away with a tennis ball. Toss ball at the athlete’s legs or waist. React to the ball and at least block it with a hand or catch it before it hits you. The partner can throw the ball harder and quicker if the athlete can catch it comfortably.
3. Repeat
   

http://grapplersgym.com/main.htm

If you are doing just 6 exercises be sure to select one from the primary group in each movement category. Theses are the exercises that should net you the most gains in strength, flexibility, power, and coordination. If you choose to do more than 6 exercises in a workout, now go back through and begin to select from the secondary groups based specifically on your individual needs. For example if you need to develop low back strength choose from the center body category, if you have a weak leg choose a single leg exercise. Keep your workouts to about an hour in length; the positive effects of weightlifting quickly diminish after 60 minutes of intense lifting.

Set and Rep schemes

For the "quick lifts" rarely go over 5 reps The best results with these lifts are found when doing more sets with fewer reps. For the other lifts there are 1000 different theories from one set to temporary muscular failure to multiple sets, and pyramid systems. All of these theories work as long as they include progressive overload and hard work by the lifter. I'll give you the basics, and you know what I think because it is how you train here at UCR.

Definition/Endurance 3 sets 15-20 reps
Size/Weight Gain 3-5 sets 10-12 reps
Strength 4-6 sets 5-8 reps
Absolute Strength 4-10 sets 1-5 reps

Obviously sets and reps vary between exercises. I wouldn't recommend going for all out 1-rep maxes on single joint exercises such as leg curls and leg extensions. Also along with altering reps to work a certain component (i.e. endurance) you can also manipulate your rest interval between sets. For example if I want to train for anaerobic endurance I’d rather have the athlete perform 10 sets of 2 with 30 seconds rest between sets at 80% of their maximum than have them perform 3 sets of 15 reps.

Movement Areas and Exercises

1. Quick Lift: (Primary Group)
   Examples: Power Clean, Power Snatch, Hang Clean, Hang Snatch, Squat Clean, Drop Snatch, Jerk, Push Jerk, Power Shrug, Hang Shrug, Clean Combo, High Pull
   (Secondary Group)
   Examples: Power Shrug, Push Press, Jump Squat, Plyos, High Pull, Combo Lifts, dumbbell Snatch, dumbbell Clean
   
2. Squatting: (Primary Group)
   Examples: Back Squat, Front Squat, Lunge, Squat Clean, Clean Combo
   (Secondary Group)
   Examples: Overhead Squat, Step-ups, Walking Lunges, One Legged Squats, Single Leg Squats, Hack Squats, Squatting W/Awkward Objects, Split Squats, Leg Press
   (Advanced Group-Plateau Breakers)
   Examples: Bottom Position Squats, Pause Squats, Partials
   
3. Center Body Pulling: (Primary Group)
   Examples: Power Shrug, Hang Shrug, RDL’s, Glute-Ham Raise, ReverseHypers, Good Mornings, High Pull, Dead Lift, Hyperextensions, DUMBBELL or Kettlebell Swings
   
4. Pressing: (Primary Group)
   Examples: Push Press, Jerk, Push Jerk, Bench Press, Incline Bench, Military Press, Dips, and Dumbbell equivalents of the listed exercises
   (Secondary Group)
   Examples: One Armed DUMBBELL bench-military-incline-push press-jerk, Bumper Pushups, Pushups, Decline Bench, pressing on machines
   (Advanced Group-Plateau Breakers)
   Examples: Thick Bar Pressing, Bottom Position Bench, Lockouts
   
5. Upper Body Pulling: (Primary Group)
   Examples: Chins, Lat Pulldowns, Bent Rows, DUMBBELL Bent Rows
   (Secondary Group)
   Examples: Seated Machine Rows, T-Bar Rows, Upright Rows, Thick Bar work
   
6. Rotational Work: (Primary Group)
   Examples: Wrestlers Twist, Med Ball Throws, Windmill Press, Bent Press, Suit Case Dead Lifts,
   Turkish Getups, Russian Twists.
   
7. Abdominals:
   Examples: Med Ball Abs, Long Ball Throw, Cardinals, J-Hawks, Regular ABS, Russian twists, Scoops, Hanging Knee Raises, Hanging L’s, Crunches, Crunches w/twist. There are thousands of different abs.
   
   ARTICLE TAKEN FROM GRAPPLERS GYM
   
   http://grapplersgym.com/main.htm

1. Goodmorning to Shoulder Press (barbell)

1. Stand with feet shoulder width apart with knees slightly bent (at 20°).
2. Start position: Grasp bar with overhand grip shoulder width apart and rest on your posterior deltoids. Back should be straight in a neutral position.
3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4. Return to start position and press the barbell overhead into a shoulder press position.
5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

2. Hang Clean to Full Squat (barbell)

1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.
3. Keep your elbows out and shoulders directly above bar as long as possible.
4. Keep the bar close to the body.
5. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
6. Keep the elbows high during the pull until the highest point.
7. Rotate elbows around and underneath the bar.
8. Rack the bar across the front of the shoulders.
9. Slightly flex the hips and knees to absorb the weight.
10. This should be a fluid motion where all the steps flow together.
11. Now go into a full squat maintaining the barbell on your shoulders.
12. Return to the starting position.

3. Walking Lunge with Dumbbell

1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

4. Squat Jump

1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready” position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground.
4. Explode vertically and drive arms up.
5. Land on both feet and repeat.
6. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

5. Alternating Split Squat

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

6. One Leg Box Step Up

1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.
   
   
   http://grapplersgym.com/main.htm

1. Front Squat (barbell)

1. Step under bar and position bar across anterior deltoids. Cross arms across each other so that your hands are touching opposite shoulders. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

2. Incline Dumbbell Bench Press

Lie back onto an incline bench (45° or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.)
Start position: Bring the DB’s to your shoulders. Press the DB’s up directly above the head with palms facing forward.
Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned approximately at the upper chest level.
Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
To end the exercise, lower the DB’s at your side or on the corresponding thigh.

3. Straight Back - Stiff Leg Deadlift

1. Stand with feet hip width apart with knees slightly bent (at 20°).
2. Start position: Grasp bar with overhand grip hip width apart. Back should be straight in a neutral position.
3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4. Return to start position.
5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

4. Seated Dumbbell Shoulder Press

1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
   

5. Walking Lunge with Dumbbell

1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.
   

6. Pullup

1. Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2. Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3. Pull body up until bar is below chin level.
4. Return to start position.
5. Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.
   

7. Cable One Arm Low Row

1. Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable).
2. Start position: Grasp cable with arm fully extended. Back should be straight in a neutral position. Cable should be coming from a low position.
3. Keep elbow close to body and pull cable towards abdominal region. Squeeze shoulder blades together as handle touches abdominal region.
4. Return to start position.
5. Remember to keep back straight throughout entire movement - forward flexion of low back may cause injury.

8. Reverse Lunge w/ DB

1. Start position: Stand with feet hip width apart.
2. Step backward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.
6. To increase intensity, grasp DB’s in each hand (weight prescribed by trainer).

9. Weighted Russian Twist

1. Roll out onto ball in a supine position. The ball should be on your upper back.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) rotate your shoulders to the right holding a dumbell with your arms extended.
3. Remember to keep your trunk parallel with the floor.
4. Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a straight line and parallel with the floor. No sagging of the hips.

10. Dumbbell Curl (one arm)

1. Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2. Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3. Flex at the elbows and curl DB’s one at a time up to approximately shoulder level. Keep elbows close to sides throughout movement. Return to start position.
4. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

11. Hang Clean

1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.
3. Keep your elbows out and shoulders directly above bar as long as possible.
4. Keep the bar close to the body.
5. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
6. Keep the elbows high during the pull until the highest point.
7. Rotate elbows around and underneath the bar.
8. Rack the bar across the front of the shoulders.
9. Slightly flex the hips and knees to absorb the weight.
10. This should be a fluid motion where all the steps flow together.

TAKEN FROM MIKE FRY'S GRAPPLER'S GYM

http://grapplersgym.com/main.htm

Standard Pushup

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

2.V-Up

1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3. Return to start position.

3. 8 Count Body Builders

1. Start in a standing position and bend your knees and place your hands on the ground
2. Extend your legs back into a push up position.
3. Bring your knees back in towards chest and stand back up.
4. This should be a continuous motion and be fluid.

4.Straight Leg Obliques

1. Starting Position: Lie on your back and raise your legs straight into the air.
2. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.

5.One Leg Box Step Up X (15-20 reps)

1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.

6.Towel Pull Up

7.Single Leg Bound to Box

1. Assume a stance with your feet parallel and shoulder width apart.
2. Explode up using one foot onto the box by pushing off the forward foot. Other leg should be driven up to help clear the box.
3. Land on opposite foot and repeat according to prescribed repetitions.
   

High Pull

www.ExRx.net

Standing Bent Over Row (barbell)

1. Stand with feet hip width and knees slightly bent.
2. Start position: Bend at hips with back straight. Hold BB shoulder width apart with overhand grip (palms toward body) and let arms straight down (perpendicular to floor).
3. Pull BB up to chest region squeeze shoulder blades together at top of movement.
4. Return to start position. Keep elbows close to body from start to finish.
   Remember to keep back and head straight - hyperextension or flexion may cause injury.

Front Squat to Push Press (barbell)

1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across anterior part of shoulder. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, explosively return to the upright position and immediately shoulder press the barbell overhead.
5. Return to the starting position and repeat.
   Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

Bent Knee Barbell Goodmorning

1. Stand with feet shoulder width apart with knees slightly bent (at 20°).
2. Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position.
3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4. Return to start position.
5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

Barbell Upright Row

1. Stand with feet shoulder width apart
2. Start position: Grasp barbell with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3. Raise barbell by pulling elbows towards the ceiling and pull barbell to chest level.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Medicine Ball V-Ups (Strong Core, strength in stance)

1. Start position: Lie back onto floor or bench with knees straight, both hands extended behind your head holding a medicine ball. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise legs up toward ceiling. 
3. Return to start position.

Kneel to Pushup (Stand ups, bottom position)

1. Start Position: Your body will be in an upright position sitting on your knees.
2. Hold medicine ball at chest level. Keeping your torso erect fall forward and chest press the medicine ball to a partner or a wall.
3. Upon releasing the ball drop your hands to the floor and immediately complete a push-up.

Advanced athletes: To make this more challenging have a partner throw the ball back to you.You will have to explode up with the push-up so that you are back in the seated upright position on your knees. Your partner will throw the ball back to you and then repeat the exercise until the desired repetitions are met.

Partner Med Ball Standing Twist (Power for throws)

1. Starting Position: Have two people stand back to back with one person holding a medicine ball.
2. One individual twists to the right side while the other individual twists to their left side.
3. Exchange the medicine ball and return to the starting position.
4. Repeat to the other side.

Side Throws (Power for throws, switch from bottom)

1. Stand with feet hip-width apart; place left foot approximately one foot in front of right foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the right hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
4. Catch ball on the bounce from your partner or wall and repeat according to prescribed repetitions.

Over the Back Toss (Lifts, Back Bend Throws)

1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.
2. Grasp ball and lower body into a semi-squat position. Explode up extending the entire body and throwing medicine ball up and over the body.
3. The goal is to throw the ball behind you as far as you and generating most of the power in the legs.
4. Catch ball on the bounce from your partner and repeat according to prescribed repetitions.

Modified Hammer Throw (Throws, sit outs)

1. Stand with feet hip-width apart; place right foot approximately one foot in front of left foot.
2. Hold medicine ball with both hands and arms only slightly bent.
3. Swing ball over to the left hip and forcefully underhand toss ball forward to a partner or wall. Keep the stomach drawn in to maximize proper usage of muscle.
   Catch ball on the bounce from your partner and repeat according to prescribed repetitions

Medicine Ball Selection for beginners

Preseason

• Reps 10-15
• Sets:1 (every two weeks add one set till 3 total sets)
• Frequency (per week) 1 (add one more day after week 2)

In season

• Reps: 15-20
• Sets: 2
• Frequency (per week) 1

http://grapplersgym.com/main.htm

Farmer Walks:

Pick up a set of heavy dumbbells and walk until you reach your desired distance or until you can no longer hold the objects in your hand.

Wheel Barrow Walks:

Get your household wheel barrow and load it up with some rocks, dirt, or your training partner. Now you have 2 choices, you can grip the handles and just stand up or you can walk with it.

Sand Grabbing:

Take a 5 gallon bucket and load it with sand. Thrust your hand into the bucket and grab a handful of sand as explosively as possible. Remove hand and repeat.

Towel Chin-ups:

Exercise Description:
Towel Pull Up

Classification:
Lats (bodyweight)

Instructions:

• Place two towels over a bar or fixed object.
• Grip each towel with your hands and proceed to perform a pullup.
• Repeat according to the prescribed repetitions.
  

http://grapplersgym.com/main.htm

Beginner HOC Training

The novice HOC program combines jogging with ballistic dumbbell exercises. Grab two dumbbells and got to a local track field. Place a dumbbell on opposing sides of the track field. Start jogging and as you come to one of the strategically placed dumbbells, stop jogging and do a ballistic exercise with the dumbbell. For example, do ten dumbbell swings to chest level with each arm. Once you have completed the dumbbell swings, start jogging again and when you get to the next dumbbell, stop and do ten dumbbell clean and jerks with each arm.

Again, once you have completed the reps, start jogging again. In the beginning, try to do four laps. This will amount to a one-mile jog and eight sets of ballistic dumbbell drills. The entire workout will take ten to fifteen minutes depending on how fast you jog and how fast your do the ballistic weight training exercises. Once you can do four laps, work on getting up to eight laps. On the way to eight laps, you are going to get in great shape and you will not believe how fast the fat melts off.

Advanced HOC Training

After you have used the beginner HOC program for a minimum of one month, try graduating to advanced HOC training for a new challenge and to expedite fat loss. Here is how it works. Take four dumbbells to a track field and place them at four different points on the track field. By doing so, you are doubling the intensity and difficulty of the beginner HOC program. Start jogging and every time you come to a dumbbell station, stop and do a ballistic exercise.

If you make it to four laps, you are a serious athlete. After all, four laps equals one mile of jogging and a mind boggling sixteen sets of ballistic exercises. Once you can do four laps, work on getting up to eight laps, which equals two miles of jogging and an incredible thirty-two sets of ballistic training. Now if you find the beginner HOC program to easy, but are not quite ready for the advanced HOC program, here is a way to gradually break into it. For the first few laps, try to hit every dumbbell station. Once fatigue kicks in and you are huffing and puffing, skip a station. Now you are down to three stations.

Once that becomes difficult, skip another station and now you are down to two stations. Finally, if that becomes super difficult, drop it down to one station. As your conditioning improves, gradually add back in dumbbell stations until you can complete a minimum of four laps. Then use the same strategy to work up to eight laps on the advanced HOC program.

Tips For Successful HOC Training:

• If your main goal is fat loss, do three HOC workouts per week and one regular weight-training workout per week.
• If your goal is strength and size, but you want to cut up a little bit, then do one HOC workout per week.
• Make sure to do HOC workouts on an empty stomach.
• Have a water bottle at each dumbbell station or close by to stay hydrated.
• Clear HOC with your doctor before starting. Especially if you have any heart problems or high blood pressure.
• Make sure to drink a protein/carb drink immediately after each workout to enhance recovery.
• Get a cryocup (call 1-800-ICE-5722) and ice your legs down after each workout.
• Get a sports massage once a week or at least twice a month to enhance recovery.
• Have fun with HOC and come up with your own routines. The possibilities are endless.

About The Author

Mike Mahler is strength and conditioning coach based in Santa Monica, CA. Mike has been a strength athlete for over ten years and is a senior level certified kettlebell instructor. Mike is also the founder of "Mahler's Aggressive Strength." For more information on Mike's workshops and products, visit Mike's website at www.mikemahler.com.