Underground Interrogation with Steve Cotter

1. Steve, thanks for taking the time to be with us at USC! Give us a little
background on who you are, what you do and how you ended up where you are
today.

Thank you Zach. My whole life has been devoted to studying and applying what I learn
to and about the body. Not focused on aesthetics, but on application. This desire was
ingrained deeply into me when I begun my training in internal martial arts at the age of
12. I am 36 now.

As to what I do, well, I live my dream. I have a beautiful family and I love my work.
Basically, and it sounds funny saying this, I dont really think of myself as having a job. I
do get paid, but its for doing what I would be doing for free otherwise. I work from
home, train at home and basically do what I want to do.

My work mostly consists of consulting, via online programs, telephone, and video
analysis/feedback, as well as teaching a lot of seminars throughout the country and
sometimes internationally. Most of my current business has been built around kettlebell
training, but truth be told, I was teaching physical culture for many years before
kettlebells came back in vogue. I also focus on providing accurate training information
to people via DVD training instructionals.

Copyright 2006 2007

www.UndergroundStrengthCoach.com

How did I end up here? Well, I think of it as a beginning, not an end, but the reason I am
doing today what I love to do, helping myself by helping others (the meaning of
teaching), is because I never thought about the money. I have always focused on
learningpracticing, thinking, analyzing, practicing some more. And practicing includes
teaching others. Thats when you really find out what you really knowwhen others ask
you questions. Do what you love, that is the purpose of life, in my opinion. We are all
supposed to find what our unique contributions are, and we all have them, and then go
about doing it.

2. Are our efforts to get stronger, more powerful and faster as complicated as many
people make it out to be? There are so many different program designs / methods,
etc. with endless set rep rest patterns. What advice can you give on this topic?

For a person that is not strong, nor powerful, nor fast, it is very easy to improve in all of
those areas. The stronger, more powerful and faster someone is, the more difficult it is to
improve in these facets, or even to maintain those high levels.

In most respects, it doesnt really get more complicated than what the science provides.
Namely, stimulus-response and physiological adaptations to exercise-induced stressors. It
all comes down to learning. Another word for learning is progress or improvement. So,
all forms of progress--be it faster, stronger, more powerful---is a form of learning. We
figure out, our body/mind figures out, how to do something better, easier, more
efficiently. What coaches need to figure out is what one or two things can be incorporated
or changed about the existing program, in order to get maximal change/benefit in
minimal time. So it is far less about the program and much more about the individual
athlete and his or her capacity to learn. Capacity does not only refer to ability to learn
(intellect), but also to style of learning. A coach needs to address the style in which the
athlete learns, otherwise, it wont work. The Program is about the Coach in my opinion
is too often about the ego of the Coach. When it is about the athlete, and not about the
program, then the dogma no longer exists, and together the coach and athlete can go
about making positive change. It should never be for the glory of the coach/teacher, it
Copyright 2006 2007
www.UndergroundStrengthCoach.com

should be for the progress of the student, teacher and the art. I guess you could say I am
opinionated about this, huh? ;-)

Im sure I took a different tact with this questions that your readers may expect, but I feel
there is way too much already said and written about reps, sets and the like. I always say
the most SKILLFUL athlete wins in any case.

So, when were talking about speed, power, and strength---these things are fairly easy to
improve and there are so many approaches and programs that will work.

However, when we talk about skillreflex, coordination, body positioning, control--technique! That is where is the gold is mined. Train me to be a big, fast, strong, powerful
guy, and you got a big, fast, powerful body. Teach me skillnow you have an athlete,
and the athlete can get stronger and faster easy enough, because he/she has the
framework in place, the wiring, to do things. To do what is asked of his or her body. The
bodybuilder can never become a baseball player, but the baseball player can become
more buff. Spend time learning the skill if you want to get better, then focus on S&C to
enhance the skill base.

Below, Steve demos the double TGU with 32 kg Kettlebells! To see Steve in action is
awe inspiring to say the least!

Copyright 2006 2007

www.UndergroundStrengthCoach.com

Copyright 2006 2007

www.UndergroundStrengthCoach.com

I think the coming frontier is really going to be the study of mind-body-emotion

interplay. Not a lot has been done, at least not on a wide, public scale, in these areas.
What we will find, however, is that ancient cultures have already possessed much of this
knowledge. People today are skeptical of such legends of yore because no one today
seems to have these super-human like skills, such as jumping on or off of buildings,
taking all kinds of blows, bludgeons, cuts, etc with no damage. But that is only because
they fell out of norm to practice such skills (for political-cultural-economic reasons) and
hardly anyone today can demonstrate such skills. So every new coach today thinks he or
she is an innovator. May be the case, but most likely someone long ago was doing
something just like it, and probably better. For example, if you look at the forms of urban
assault that is gaining popularity, such as Le Parkour and other similar athletes, they are
doing skills that martial artists of centuries ago trained, and then lost with the prevalence
of firearms (now physical might meant nothing against a bullet). Because of the modern
urban environment, these types of amazing skills are coming back in different
expressions. There is no S&C training to thatits just doing and getting strong as a
result.

Copyright 2006 2007

www.UndergroundStrengthCoach.com

The bottom line is:

1. Decide what you want
2. Figure out the most efficient way to accomplish it. Think simple, i.e.wanna get
stronger? Lift this heavy weight off the ground and put it on your shouldernow
do it again and again.
3. Focus intently on the image of the perfect you (there is no past or futurethere is
only now---see to achieve)

3. Are there any tried and true principles & methods you have applied on yourself
and others that have always produced great results?

Yes, learn how to breathe effectively. The wise man breathes from the souls of his feet.
The other thing is to focus the mind on the breath, with intensity. When your mind and
body are in the same place, tremendous power is accessed and great work can be done.
This is a simple wisdom that everyone who has ever accomplished something great has
applied. We are capable of much more than what is obvious. We can learn to tap into our
higher centers, and breathing is the vehicle.

4. I understand youve been incorporating various activities and methods in

conjunction with your Kettlebell training. Tell us a little about these activities and
how they have been working for you (free weights, yoga, boxing, grappling)?

Well, I always look to be as complete as I can for the life that I live. I have to be realistic
about the fact that, even though I am an athlete and always have been, I also have
obligations to others. No matter how much I would still love to train all day every day,
and compete, I cant. I have only limited time to train for myself. The rest of my time has
to go to my family, and to the people who rely upon me for help with their training.

Copyright 2006 2007

www.UndergroundStrengthCoach.com

So, my goal is to accomplish as much as I can in as little time as possible. This does not
just include fitness, it includes all facets of my life. There was a time when I was one of
the most fit people in the world, bar none. I trained all day every day with a level of
intensity that few would be able to relate to. But that was before having a family and
before having a career. Now, I am 36, and have to accept that I can only be a part-time
athlete, at least until I decide to retire ;-)

So, I understand and value the importance of cross-training, but I take a different
approach to it. I dont just focus on cardio-respiratory or anaerobic conditioning. I am
more concerned with having a base level of strength, endurance, fitness, and having a
high SKILL level. Because kettlebell lifting currently makes up the bulk of my
conditioning, I like to select cross-training activities that help to round out my goals. For
me, I view myself as a warrior, and the martial arts foundation will always be in place. I
would much rather be fit to fight off an instigator than be fit to run a 10k. They are both
important, but I like to focus on skill training above energy systems.

For me right now, I use mostly KBs, and supplement with yoga, boxing and bjj when I
can, and some heavier stuff like DL, weighted chins. It works real well for me, because I
am happy, I can play with my kids, and I can fight or carry my family on my back if I
need to. For someone else, I would have a different program.

5. Discuss some of your favorite methods / techniques for restoration. Also, how
have you changed your training methods due to personal injuries to improve your
health and reduce injuries?

Qigong can translate as breathing skill or energy mastery. It is an in-depth system of

Chinese health, often associated with the Chinese Internal martial arts, and sometimes
called, Taoist yoga. Some of the qigong techniques and systems are quite sophisticated,
and others quite simple. I think simply qigong and/or standing or sitting meditation is
very powerful, and very appropriate for all people. At the minimum, spending quiet time

Copyright 2006 2007

www.UndergroundStrengthCoach.com

with yourself each day is powerful and recuperative, even if only for a few minutes.
There is power in silence.

In addition, massage (I prefer deep tissue), and occasionally acupuncture,

chiropractic/ART or other bodywork healing is most valuable for maintaining wellness.
For joint and tissue traumas, certain topical ointments based on the combination of
various herbs, can expedite the healing process. For the most part, I dont get injured
much anymore. When you fight and train in full contact---martial art, football, you name
it---youre always nursing something. So, in comparison to that, my existence nowadays
is pretty docile ;-).

As for personal injuries, I have been blessed to have far less than my share. I have had
bad results with BB Back Squats, so I dont do those very often. It is my own fault,
though. Because I have such a strong base from my years of training, I tend to jump into
the heavier weight too early when I try different things like squatting. So, I have tweaked
my low back a few times when Ive done squatting with BB. I deal with that mostly by
not doing much squatting. We cant do everything you know. Thats one thing Ive had to
accept, that I cant do everything, at least not all at once.

6. I recall that you have been bringing in some Kettlebell training to the local
university and the NFL team, San Diego Chargers. How has the response been
from the coaches and athletes?

Yeah, I introduced KBs to the Head &Asst S&C Coaches at SDSU, the Aztecs. In fact,
John Kaupp, the assistant S&C coach, is an RKC and he does a great job. He and the
Head Coach really love the KBs and have been implementing them into the workouts
with all the teams they are responsible for. I expect big improvements in their athletic
teams, now that they have had a full year to bring the athletes into the new style of
training.

Copyright 2006 2007

www.UndergroundStrengthCoach.com

As for the Chargers, Ive spoken with their S&C Coach, Dave Redding, and he is old
school and a big fan of our style of training. The times weve talked in the past, it hasnt
been good timing to bring in something new, so we havent started anything yet. I have
however trained a few players individually, and of course they absolute love (and hate!)
the KB training.

Your question reminds me though, I need to call him now that the season is over---they
need my help! ;-) Just as important for the players as KB training, is the hand and foot
drills, sensitivity training and force redirection skills they can learn from me. Football are
straight impact athletes, mano a mano is what decides the game. So, knowledge of how to
redirect your opponents center of mass would be huge to a football player, most
importantly at the line.

7. Im going to throw out some equipment & phrases and just fire away at them as
you wish. No rules, just say what ever youre feeling:

Sleds:--I need to buy me one. No doubt, this is some serious, good training for
anyone who wants to move in a forwardly direction with power
Barbells: Its all easy till its heavy. Load it up with lots of weight and lift it---gotta
respect that
Russian Kettlebells: Will have to do until we get some good American KBs.
Actually, the Russians are the best lifters, until proven otherwise, and I prefer the real
competition KBs to the ones we have here. That said, I still say Dragon Door makes
the best quality cast-iron KBs on the market in the US.
Whos cooler, me or Jason C Brown? not a fair question to Jason. Clearly its you,
Z-force. Although, I hear that Jason is better-looking, so its probably a wash
Towels & Ropes: Need em for yoga, and great for pull-ups. Have you seen
Brookfields new Power Ropes system? Its quite interestingvery intense
Truck Pushing / Pulling: ---that would be hard core; I say start em up and have a
footrace against it ;-)
Copyright 2006 2007
www.UndergroundStrengthCoach.com

Power Development: From the ground up, stance, breathing, focus; work against live
bodies; a 200lb man is much more powerful than a 200lb bar; always lay the platform
before adding layers on top
Repetition Method: great for endurance, also good for hypertrophy if the food intake
is sufficient
Stones: got em ;-)

Favorite web sites for training information & equipment: USC baby!

I like Elite, Torque, Ironmind. Theres a few good forums there, but I get burned out
on them if I spend too much time there. Taking the good with the bad, one of the
drawbacks as forums become popular is the high degree of noise. So many fragile
egos, and online just exasperates that frailty. So, I think there is minimal benefit from
hanging out on forums. Think of every popular forum out there now. There are great
ideas exchanged, but then there are agendas to defend, too. You have managed to
keep USC the way it should be---honest and open exchange, and I hope you always
do. All I want to do is learn and to help people who want to be helped achieve their
best as well. I really dont let getting too caught up in the daily soap operas that seem
to frequent online forums. Thats not an indictmentforums offer value to people in
some capacity. I just personally feel that I get more benefit from training and
analyzing my personal experience. You know, you cant learn martial arts from a
book, etc.

Favorite exercise and why: I dont do them as much anymore, but pistols to me are
like riding a bikeIve done so many for so many years that it is always gonna be
my bread and butter. Im grateful for what I have been able to develop as a base for
myself, and pistols are probably the single exercise that has contributed the most to
my development

For fun and demos I like the Double Turkish Get Up and the Double Snatch-Double
OH Squat-Double Sots Press combo, both with KBs. Each of those is really an
Copyright 2006 2007
www.UndergroundStrengthCoach.com

ultimate strength, flexibility, and body control challenge. So, I like to use both of
those as a personal gauge of where I am at. If I can do both of those with 2x32kg,
then I know I havent slipped too far.

As basic lifts to build a career upon for an athlete:

Clean & Press

Snatchsingle arm and BB
Squatting---OHS, Front, Back, jump squats
DL
PressingI prefer standing to lying, 2 and 1 arm variations
Weighted Pull-ups

The above are raw, basic and full-proof. Do any of them and you will get stronger.

8. Steve, thanks big time for taking the time to do an interview with us. You have
always been a genuine guy and were honored to have this opportunity! But
before you jam, can you give us a quick heads up on your web site, contact info
and your latest product, The Encyclopedia of Kettlebell Lifting.

Thank you Zach. The honor is mine. Thanks for asking about my new DVDs! The
Encyclopedia of Kettlebell Lifting is a 7 hour DVD series with 182 exercises! Each DVD
contains in-depth instruction of every technique, as well as over a dozen training
programs. I even brought in World Champion Valery Fedorenko to teach a section on the
sport of Girevoy Sport. I am very proud of this great production, and it has quickly
become the most comprehensive resource on kettlebell lifting ever developed.
You can find the Encyclopedia and learn more about my training methods at
www.fullkontact.com, and you may contact me directly at : [email protected]

Copyright 2006 2007

www.UndergroundStrengthCoach.com

For more no holds barred interviews by top notch Performance Coaches who tell it like it
is, go to www.UndergroundStrengthCoach.com

Copyright 2006 2007

www.UndergroundStrengthCoach.com