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  1. #91
    Pat Flynn RKC is offline Senior Member
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    Its well deserved my friend.

    Interesting that for one person this is an "easier" complex, and for another its a more difficult complex...hmm...

  2. #92
    1818tommyboy is offline Junior Member
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    hi pat,i really enjoy these complexes,i haved learned alot by visiting your web site.it's the best out there, with new information and workouts almost daily.i want to try strength training in the morning and complexes at night.how would you structure a strength workout using ladders to control fatique?and what combination of exercises would you use.could be a new ebook.keep up the great work.

  3. #93
    Pat Flynn RKC is offline Senior Member
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    Tommy,

    Your kind words mean a lot to me. Thank you.

    CHeck out this new blog post I did to clear the air on metcon and who it is most appropriate for http://www.chroniclesofstrength.com/...-dirtiest.html

    Also, for strength training - I already have and ebook on that! My introduction to kettlebell and barbell strength training has a full strength and conditioning program included in it. Check it out and let me know if you have any questions.

    But just remember - strength work should be treated as practice - and is an entirely different realm than metcon or other conditioning work.

  4. #94
    Sting is offline Member
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    Pat, I have 3 of your books and I am now working with the complexes and I think they are great!! I just worked my way through ROP with the 24 and now I can press a 32, not bad when I almost couldnt press the 24 four months ago! I have also done a lot of VO2 max stuff with 16 kg and 7/8 reps and 80 sets and find them too easy compared to many of your complexes!
    I also train (Kyokushin) karate so my conditioning has not been my weak side but pure strength has.
    I find your type of training take me to "the next level" in strength endurance and stamina during fights.
    I will continue to mix in some heavy pressing and use your complexes as finishers and main workouts for conditioning. Your books come highly recommended from me!! It is also great to see you practice what you preach, Im not easily impressed by a guy who can press heavy just because he is big. Thrust (as in power) to weight is what counts! (I used to fly fighters)

    All the best Tom

  5. #95
    Pat Flynn RKC is offline Senior Member
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    Quote Originally Posted by Sting View Post
    Pat, I have 3 of your books and I am now working with the complexes and I think they are great!! I just worked my way through ROP with the 24 and now I can press a 32, not bad when I almost couldnt press the 24 four months ago! I have also done a lot of VO2 max stuff with 16 kg and 7/8 reps and 80 sets and find them too easy compared to many of your complexes!
    I also train (Kyokushin) karate so my conditioning has not been my weak side but pure strength has.
    I find your type of training take me to "the next level" in strength endurance and stamina during fights.
    I will continue to mix in some heavy pressing and use your complexes as finishers and main workouts for conditioning. Your books come highly recommended from me!! It is also great to see you practice what you preach, Im not easily impressed by a guy who can press heavy just because he is big. Thrust (as in power) to weight is what counts! (I used to fly fighters)

    All the best Tom
    Thanks for the great feedback Tom - truly appreciated. Keep training hard!

  6. #96
    Brandnewme is offline Senior Member
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    Nov 2008
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    London, England
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    Hi Pat,

    Got the e-book about a month ago and you've answered a couple of questions on these forums for me on the complexes and the diet so thanks for that.

    I've been following the diet for a month (not as strictly as I could, I've been getting about 150g of complex carbs throughout each day) and I've been using your complexes on my variety days whilst on RoP. I can only talk from what I've noticed but with the complexes in between the RoP days, I finished 5 ladders of 5 with the 28 in 3 weeks not stalling at any point AND dropped 14 pounds!

    So, stronger and leaner with a combination of well established strength practice and metabolic conditioning twice a week for about 30 mins.

    On 1st September, I'll switch to the 10000 swings in a month challenge but I'll be back to RoP/MC with the 32 in October.

    All the best,

    Keith
    Last edited by Brandnewme; 08-24-2011 at 12:44 PM.

  7. #97
    Pat Flynn RKC is offline Senior Member
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    Quote Originally Posted by Brandnewme View Post
    Hi Pat,

    Got the e-book about a month ago and you've answered a couple of questions on these forums for me on the complexes and the diet so thanks for that.

    I've been following the diet for a month (not as strictly as I could, I've been getting about 150g of complex carbs throughout each day) and I've been using your complexes on my variety days whilst on RoP. I can only talk from what I've noticed but with the complexes in between the RoP days, I finished 5 ladders of 5 with the 28 in 3 weeks not stalling at any point AND dropped 14 pounds!

    So, stronger and leaner with a combination of well established strength practice and metabolic conditioning twice a week for about 30 mins.

    On 1st September, I'll switch to the 10000 swings in a month challenge but I'll be back to RoP/MC with the 32 in October.

    All the best,

    Keith
    Fantastic! Thanks for the feedback Keith

  8. #98
    afirmrose is offline Junior Member
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    Dec 2011
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    Pat, where can I get your The Power of Complexes e-book?

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