STRENGTH
: TRAINING

A REAL PHYSICAL EDUCATION
For the Antifascists

‘This information s for the antifascists, the Anarchists, and the
anti-authoritarian tendencies of Socialists and Communists in the
radical Left. The antifascist movement has swelled up in recent years
and street confrontations with Fascist and Nationalist groups have
gotten tense. We've certainly won more than we've lost, but to be
honest the losses on our side were hard to watch. There is a lot of new
energy and young people present who are necessary for growth and the
future of the movement. Many of the newer people are inexperienced
or unprepared. Many of our victories in the streets happened because
we had a core of old school anti-fascists who were more prepared for
confrontations than the fascist and Nationalist groups.

Ideally, one would be best prepared if they both trained in
some type of combat sport like Muay Thai, Brazilian jiu-jitsu, boxing,
or wrestling in addition to strength training. If most people who look at
this zine do neither, we have options. We still put our pants on one leg
ata time, and a zine about Muay Thai or boxing would not help you
out nearly as much as signing up for classes, as those are learned skills
that need to be taught by a human coach. However, you can follow a
basic strength training program.

We should not avoid the gyms, dojos, and community centers.
Some people shy away from them because of a superficial subeultural
bias or they assume that i's full of “bro culture” or fascists. If this
were entirely true, this is letting our enemies gain ground and allowing
them to take up our space. Anti-fascists need to be out and visible in
the community and that's why there are tags like #everydayantifascist.

I speak as an old school antifascist who started preparing for conflict
with fascists long ago. I began training when we protested white
supremacists around the anti-globalization years and over the last 20
years I have been lifting. I have read many books and forums on
weight training, attended seminars, watched many videos, and even
have held a few personal trainer certifications. I've spent a lot of
money on different books, gyms, and supplements. I spent the money
on fitness industry fads so you don't have to. I put together information
that will allow you to get the most out of your time and keep you from
spending way too much money on your health. T want to share this
information o get you to invest in your personal health and to be able
to defend your community better.

Earlier groups with goals akin to ours like the Pink Panthers
LGBT group took to lifting to defend their community from
homophobic attacks in the early 90s. This was even attested to by John
Joseph, singer of NYC hardcore band the Cro-Mags, who noted that
the LGBT community fought off gay bashings from carly skinhead
crews in a variety of ways, one of which was that they started going to
the gym and getting huge.

I'm glad people are willing to put themselves in the fight
against Fascists and Nazis, but people should be little more serious
about preparing for these kinds of confrontations. It's not just for the
movement which we all want to succeed, but it for your own personal
safety too. Even if you never intend to physically confront a Fascist. 1f
all you intend on doing is showing up to marches to march around
holding a sign, It would benefit you to be as prepared as possible
should anything every happen. Take in this information and circulate
it.

In addition, this isn't to ignore the efforts of noncombatants. Other
battles we've won in the media, the courts, and in gaining community
support haven't been just as important. But an anti-fascist counter
protest that turns into a street battle with fascists can be a pivotal
moment for many and our interests here are in saving lives. In street
scenarios we want to come out victorious, but mainly we want to come
out of these battles with as litle injuries and arrests as possible.

If you're still not interested in getting stronger for those reasons
listed above, here are some more that have nothing to do with political
struggles (or maybe they o).

Body Positive Exercise vs Misconceptions from the Fitness
Industry

For our entire time on this planet as human beings, we have
been vastly more physically active than we are today in the a modern
capitalist society. In prehistoric times we evolved to live a more
physical lifestyle as hunter-gatherers. With the dawn of civilization
and agriculture we still spent many hours of the week working farms,
tending to herds, splitting firewood, and generally being more
physically active. Even through ages of industrial development most
of the population still participated in lots of manual labor. In the
developed nations of the information age things are very different
When we start school at age 5, our spines are ruined by modern society
making us sit in chairs for a large chunk of the day. We continue life in
that position throughout our lives working at a desk, a computer, or
driving a vehicle. Our bodies need physical activity just as much as we
need healthy foods. We have evolved that way. When we don't
exercise, we make ourselves vulnerable to physical illness, depression,
injury, and a whole bunch of other related problems. All human
beings must train for physical fitness regardless of ability, size, race, or
gender.

Unfortunately, the fitness industry is a swamp of mixed
messages, half-truths, advertising scams, and temporary fads. It's hard
to know what the best information is at first even with a plethora of
chain gyms, magazines, blogs, and vlogs catering to beginners. The
purpose of this writing is to help the individual start training to
increase their own personal abilities and level of function, and teach
people body positivity. The purpose is not to reinforce the traditionally
white, binary, and ableist set of beauty standards that have been fed to
us through the fitness industry to make us all more insecure.

I have not included much language about “fat loss” because the
primary concem here is to have a healthy, functioning body. If an
individual feels they have a higher level of body fat than they are
comfortable with, both workouts included in this zine can be used to
decrease in bodyfat in an individual with an otherwise sedentary
lifestyle. The activity of the exercises will burn calories, as will the
resting period after when your metabolism is working harder to build
muscle. In addition, folks with larger body mass may find running to
be uncomfortable and painful. In this case, many prefer stationary
workouts like the ones I have included.

isons for physical fimess training

@ Lifting weights reverses osteoporosis and builds bone density.

® If you need surgery, your recovery from surgery will be better
because your bones are more dense

® You will become harder to kill and able to defend yourself
better against abusers, bullies, and hate groups.

@ Lifting weights builds your res
museulo-skeletal injuries les

ance to damage and makes
likely and less severe.

® Exercising is self-care. Everyone should practice more self-
care

® When we practice acts of self care we attract other positive,
self-caring people into our lives.

@ Self care and creating healthy habits leads to more healthy
habits.

® If you are working class physical labor might be the best
paying jobs available to you. Physical fitness can help you
maintain a better job.

® Your lifespan increases. The setbacks of aging takes on your
body will be lighter and less severe.

® By routinely doing things that are hard to do, you train your
mind to build mental toughness.

® Repeating this pattern enforces the idea that hard work and
ency leads to progress

® Gain confidence from seeing yourself progress
@ Exercise gives you more energy
® Training and/or playing sports can be a great way to build

solidarity with your comrades and to build connections with
people in your local community.

@ 1's a great way to manage stress and take a break from other
activities (ie work and activism)

® Regular exercise can help to manage and decrease the affects
of specific mental health issues like ADHD/ADD and
depression, and can decrease a reliance on medications (please
consult a doctor before you do this)

Body Types
There are 3 basic body types, although people ofien tend to be
mixtures of more than one:

Ectomorph: Typically built lean and long, this body type has a
difficulty building muscle.

Mesomorph: Muscular and well-built, with a high metabolism and
responsive muscle cells. This body type builds muscle the most ea

Endomorph: Big, high body fat, often pear-shaped, this body type has
a high tendency to store body fat
Nutrition

Eating for Lifte

When you start building muscle your metabolism starts
working in overdrive. Your body will need more calories to build
muscle and maintaining that muscle will cause you to burn more
calories on a consistent basis. Muscle is made of protein so in order to
build muscle mass you have to consume high amounts of protein.
There are many different formulas for putting on muscle mass. Some
say .75 to 1.5g of protein per pound of your target body weight is
good. Some of the more hardcore diets say up to 2 of protein per Ib of
your target body weight for bulking. Plant protein or animal protein- it
doesn't matter. However, vegetarians and vegans may have some extra
homework to do and end up drinking more shakes.

In my first few years of lifting I put on the desired amount of
muscle mass by staying in the 1-1.5g per Ib range. My goal was
2001bs, I generally ate about 200-250g of protein per day and it
worked. I'm naturally an ectomorph and putting on muscle mass is a
greater challenge for me than for people with different body types. 1
don't always eat that much protein anymore only when I'm pushing for
new goals in my training routine. I also use protein shakes to help meet
the protein intake. If you're an endomorph and you want to drop some.
bodyweight, go closer to .75-1g. If you're an ectomorph go a little
higher, but also pay attention to what's working.

When you eat like this it's advised to be aware of your
digestive system's health. Eat fermented foods like kim chi, Greek
yogurt, pickles, kombucha, and sauerkraut. The probiotics will help
Your digestion. Also green vegetables, apples, pears, and foods high in
Tiber.

General Eating:

There are constant fad diets surfacing with various ideologies
and information that are poorly researched (ic paleo). Some of these
can get rather cult-like. The big issues are that some people react
differently to different foods like gluten or lactose. This should be
evaluated on an individual basis;

Other than that, the best “diet” i just to eat clean. The more it
looks like it did when it left the farm, the orchard, or the butcher shop,
the better it is. As a general rule of thumb, stay away from processed
foods and fast foods. A steak is better than ground beef, ground beef is
better than sausage, sausage is better than a slim jim. For the vegans in
the crowd, Oatmeal s better than wheat bread, wheat bread is better
than white bread, white bread is better than a cracker. Highly
processed foods and fast foods have little to no nutritional value and
should be avoided as much as possible. Decide for yourself if you
want to eat meat, wheat, or dairy, but always get enough protein, fruits,
and vegetables. Pay attention o the carbs you consume. Make sure to
get enough healthy fats like avocados and coconut oils.

There has been a huge anti-carb fad in popular diets recently.
Unprocessed carbs are not bad in the correct amounts. They can
provide you with the needed energy for exercise and an active
lifestyle. Before you cut out all carbs just try to cut out processed
sugars and junk foods. You'd be surprised. Besides, cutting out all or
most carbs is a pretty extreme and difficult jump to make. Lean
towards healthier complex carbohydrates like whole wheat breads and
pastas, quinoa, brown and wild rices, barley, potatoes, corn, and
legumes.

In conjunction with the advice given on protein intake, design
your diet by counting the protein first, then add in your salads, fats,
probiotics, and carbs as needed after you get your target protein. Most
of all, pay attention to what works for you. If this advice doesn't work
for you, ask around and search the internet for videos, forums, and
places where you can ask qualified people for advice
Some folks suggest that vegans/vegetarians wouldn't get enough
protein for weightlifting, but that information is incorrect. There are
many resources provided by and for vegan and vegetarian strength
athletes online. A lot of them have video channels and social media
accounts with a wealth of information. As long as you get the required
amount of protein, and make sure they are proteins that are complete
with all the amino acids. Some vegetarians may stll choose to use
eggs and dairy, but for complete proteins from animal free sources
there are quinoa, buckwheat, rice and beans, seitan, hummus and pita,
peanut butter sandwich, spirulina with grains or nuts, mycoprotein
(quorn), sprouted grain breads (Ezekiel bread), soy.

Rest Days and Recovery Methods:
Sleep. 8-10 hours of sleep per night is the best thing for
recovery. Your muscles grow when you are sleeping, not when you are
working out. Your body heals itself when it sleeps and when your body
gets around the & hour mark of sleeping, it begins to produce

chemicals and hormones that assist in recovery.

Take a rest day. Use them as often as you need them. You want
o try to workout or practice at least 3 or 4 days per week. Space your
rest days out every other day.

If your muscles are still sore and you want to speed up the recovery try
the following methods. You should notice a reduction in muscle
soreness/stiffness if you do any of these to recover on your off day.

® yoga and stretching
& foam rollers
® hot sauna/bath to cold bath/shower

® ice baths- fill the tub with water, get in it, then add the ice and
sit there for 5-10 min
massages

® light cardio- jogging or jump rope for 10-15 min gets the blood
flowing.

You can take fewer rest days depending on how intensely and
how long you work out for. Obviously, the harder you work in one day
the more rest you'll want in the following week

High level athletes will sometimes train light and train every
day because their sports depend more on developing a particular skill
They will also alternate light, medium, and heavy workout days.
When I first heard that Muay Thai fighters train for hours every
day and fight every 2 weeks, I thought this sounded crazy. Now I
realize they train extremely light and focus on technique and only go
hard when they fight. Russian wrestlers also train in this fashion and
their dominating performance in the Olympics speaks to their success.

In American sports, there is this mentality that you won't be the
best unless you go as hard you can every practice, and practice every
single day. This is impossible. If you train hard and heavy, you will
need more rest days. This method leads to many training injuries and
burnout. This is a hotly debated topic in sports, but after sustaining
enough sports injuries and having a physical job that tires me out
before I even start training, I'm beginning to like the way the other
countries train.

So if you split your weightlifiing with Martial arts training,
consider going lower on the weight and number of repetitions. You
could also minimize your weightlifting to just 3 lifts: Squat, Deadlifi,
and Shoulder Press, and do them as they fit in to give you enough rest
time.

Nutritional Supplements:

Many supplements on the market are either way t0o expensive,
or total bullshit (ofien both) here is an incomplete list of ones that do
have positive results

Omega 3- joint health, brain function, hormone production
Glucosamine, chondroitin, MSM- joint health

Protein powders- for increasing protein intake
Multivitamin- for all around health

Workout Enhancing Supplement
Creatine and most Preworkouts- usually these are often used like
caffeine and they boost your energy levels before a workout. Creatine
is also found in the body and it does aid in muscle building. It has been
around since the 90s and is safe to use.

L-glutamine- It's a sleep supplement. Take it before bed and you sleep
better. Your recovery is better as a result,

Steroids

Drug culture can vary depending on the drug, but if you are
exposed to mainstream media and have been educated in public
schools you've probably only been exposed to the worst, most
extreme, and sensationalistic stories concerning steroids. Steroids are
used medically for many reasons. I'm not advocating for or against the
use of steroids and Performance Enhancing Drugs (PEDS), but I
believe people should have all the same information available to them
that a doctor would give before prescribing them medically.

There are risks and benefits associated with everything,
Steroids can have great results, but can also have terrible side affects.
People who use them without doing the correct research first are more
likely to experience the negative effects. Speak to athletes and
professionals who have used them before. I would highly caution
against steroid use if you are not going o review the many online
forums, medical reports, and interviews on them. Ultimately, steroid
your own decision and you will have to deal with the outcomes
k thereof.

use
orla

The best advice I received on the subject was from a youtube
video by a world class strongman athlete. Make sure you are doing
everything correctly before you even think about taking steroids. For
example, if your diet consisis of hot pockets, frozen pizzas, and dollar
menu burgers, it's wise to clean up your diet before you use steroids. If
you 20 to the gym only for arm or chest day, that needs to change. Do
the work first, do everything the correct way before you turn to PEDs
Steroids are not a magic pill to make you bigger and stronger. Getting
the basics down is crucial to building a solid foundation to your
training with or without steroids.

Here are some common reasons people use steroids:

Testosterone is widely used for people with hormonal deficiencies and
commonly to slow the aging process in cis-gender men.

People with HIV/AIDS are often given steroids to counteract the
catabolic affects of some drugs used to treat HIV/AIDS. The AIDS
drugs kill off the opportunistic viruses in the body and kill off many of
the body's cells too. The steroids allow the regrowth of muscle cells

Athletes have been known to use steroids are also used to
speed recovery from musculo-skeletal injuries. Many athletes are at

sk of losing a short lived, but high paying job when they suffer from
an injury. The incentive to get back o training to make pro-athlete
money is huge. Steroids help your damaged muscles grow back faster
and keep you off the sidelines. I'm not sure to what length they are
prescribed for this purpose, but they have been used by athletes who
need to recover from injuries to return to sports.
The most common steroids are Testosterone and Anavar.
Testosterone is a hormone we produce in our bodies. Anavar was
developed in a lab before steroids were made illegal in 1991 and was
taken off the market. Anavar is known for having minimal side
affects and for that reason is preferred by cis-gender women athletes
Testosterone is prescribed to people assigned female at birth who wish
10 go through a gender transition so it has less popularity among
people who wish to stay female-bodied.

The fitness industry is full of fad workouts and gimmicks that
change year by year. The new fads are usually just what some celebrity
is doing at the time. It really intimidating for new people to find the
workout they need. Coaches and trainers give you all sorts of mixed
information. Many of them don't even have an athletic background,
they just paid for a certification course after lifting weights for 2 years.
They're salesmen who want you to remain ignorant. “Just do what I'm
telling you. You Il hurt yourself if you do what 'that other guy'is
doing.”

The fitness industry is one of the finest examples of capitalism
at s worst. It's an industry that creates false hype around your
insecurities of being overweight, too skinny, or just plain unattractive
and unable to get laid. The fitness industry is desperately trying to
support an over-saturated market with supplements, workouts, and
equipment that don't work and that you don't need.

cy, and for letting some air out of the
tires of the fitness industry I'm going to tell you exactly what you
need to know to get in shape. All results/goals- Lifting for hypertrophy
(muscle mass), lifting for strength, and lifting for weight loss can be
achieved through proper nutrition, adequate rest and these basic
exercises

The 80/20 Rule suggests that 20% of what you're actually
doing will produce 80% of your results. So for this, we minimize all
the gym equipment to focus on the biggest and best lfis that have the
best overall results on the human body. The Squat, the Deadlift, the
Overhead Press will be your main lifts to focus on. These lifts are
considered “compound lifis” because they engage multiple mus
within large muscle groups by moving multiple joints; as opposed to
doing something like dumbbell curls on a preacher bench, which
would isolate your bicep.

Obviously, there are other exercises that work and have great
results. Gradually, your workout will change over time as you learn
more about exercising and your goals change over the years. There are
also many variations of these exercises. I put together this workout
because these exercises require minimal equipment, are easy to leam,
and will give you the most results. It would be best for beginners to
focus on these exercises amidst the milieu of misinformation and
gimmicks in the fitness industry.
Pull Day:

Deadlift: 3 sets of 5 repetitions at your
working weight up to 5 minute rest between
sets if needed

Barbell row: 3 sets of 5 repetitions

High pull: 3 sets of 5 repetitions

Push Day:
Shoulder Press: 3 sets of 5 repetitions

Pushup: 3 sets of 5 repetitions
Plate raise: 3 sets of 5 repetitions

Leg Day:
Squat: 3 sets of 5 repetitions at your working
weight up to 5 minute rest between sets if
needed

Lunge: 3 sets of 5 repetitions each leg

Step up: 3 sets of 5 repetitions each leg

Deadlift

STEP-UP

LUNGE
Warmup:
A warmup should generally be about 10-20 minutes long of light
exercises. You can vary different calisthenic exercises and
stretches as you like. Make sure you get your whole body
moving, but put an emphasis on warming up the part of the body
you will be working out that day. Here is just a sample warmup:

100 count jump rope. 10 air squats/10 jumping jacks back to
back for 3 sets. Alternate from jogging, backwards jogging,
walking toe touches, high knee jogging, butt-kicker jogging,
walking lunges forward and backward. Follow this sequence with
a full body light stretch routine that accounts for cach major joint
starting at the neck, to your shoulders, wrists, hips, knees (quads
and hamstrings), and ankles. Note: do not over-exert yourself
during the warmup. The warmup is done to transition your body
from a sedentary state into an active state. It's purpose is to make
your actual workout less difficult and to decrease the likelihood
of training injurics.

Before your work sets do a warmup set with significantly lighter
weight than your working weight. On the big lifis like squats,
shoulder press, and deadlifts do a few warmup sets to be more
thorough.
Work sets
Do one or two warmup sets with a lighter weight before you start each
exercise at your work weight. For your work weight use a moderate
but challenging weight and increase the weight at your comfort level
cach new time you lift. Over time, this will make you stronger and
will push your 1 Rep Maximum higher. This concept is called
Progressive Overload

Cooldown
10-15 minutes of light cardio and stretching

Weight selection and Weight Progression
1F you're doing sets to build strength do 3 sets of 3-5 repetitions of
each exercise. Generally the weight is 60-85% of your 1rm for these
sets

If you're goal is to build muscle mass, do 4 sets of 6-10 repetitions at a
lower weight than your strength building weight 50%-75% of your
1RM

If your goal is fat loss, do 3 sets of 12-15 repetitions. Of a lower
weight, generally 40%-60% of your IRM

The weight you choose will affect the amount of repetitions you do so
work with what's comfortable.

The prescription of volume of sets and repetitions is a general rule of
thumb. You can burn fat and build muscle doing the strength sets, but 3
sets of 5 is the best range to make you stronger. The same concept
applies to doing the mass building and fat loss repetition ranges.

Adding weight to your body weight exercises like dips or push-ups is
an option with things like weighted vests, but get comfortable with

your body weight first. I realize this zine is short and limited, but don't
be afraid to talk to people about modifying this workout if you need to.

Finding your 1 Rep Maximum (IRM)
Your IRM is the most weight you can lift on any given lift for a single
repetition. For the purpose of this workout the only lifis you need to
find a IRM for are the squat, the deadlift, and the shoulder press.
People also commonly use them for the bench press, the power clean,
and the snatch as well, but they're not in this work out so don't worry
about them for now

You only need to check your IRM once or twice a year so just get
familiar with lifting for the first 6months and when you're ready to
check your IRM, make sure you use a spotter, or have the correct
equipment to let you drop the weight if you need to. Don't ift on a
surface that could get damaged like the finished hardwood floor in
your living room. Set up exercise mats over plywood on a concrete
floor.

Don't drop the weights on anything that will get destroyed in the
impact. If it's a squat, drop them off your back and stand up straight,if
‘s a shoulder press, drop them forward and step back. Thi

it's
good reason to use rubber weights if possible.

To find your IRM:
Select your exercise and do
8 repetitions for the first set at an easy weight.
Increase weight do 6 reps,
ase weight 4 reps,
weight do 2 reps,
increase weight 1 rep
keep increasing the weight for 1 rep until you can't go any higher.
That's your IRM

The Minimalist Power Lift Set up.

There are many anti-fascist gyms throughout Europe and Latin
America. Obviously, the costs of putting together a gym or weight
room will be lower if you work collectively with your friends and all
chip in. If you set up your own weight room the most minimalist setup
s to have a type of rack called a squat stand with a bar and weights.
‘The squat stand holds the barbell at shoulder level so you can get
under it for squats and shoulder presses. You can add a flat bench
underneath it later on if you would like to add bench press to your
routine. Have floor protection underneath it for your deadlifis or if
later on you case you want to incorporate any other lifts that start off
the ground. Exercise mats over plywood work well

The only other thing I would add to that is a pull up bar or
‘gymnastics rings somewhere if you can. With all these things you have
many options with very lttle equipment and space. Weights can ofien
be purchased second hand. I've heard of some people making a cheap
lifting platform by putting tires on the ground and plywood on top of
the tires. I've never done that, but apparently it makes a stable
platform. For those of you with access to welders and structural steel,
there are instructions on how to build a power rack in the back of the
book Starting Strength by Mark Rippetoe. Kettlebells often need to be
bought but are an excellent, minimalist equipment that can be stored
casily and used for a large variety of different exerc

Personally, T go to a gym that mostly caters to serious athletes,
powerlifiers, weightlifters, and bodybuilders (aka a “black iron gym”).
T can learn more from talking to peaple and they have a lot of squat
racks. It usually costs about $35-S60 per month. Box gyms like
Crossfit and Training For Warriors generally run decent programs, but
as with every chain it depends on the staff of that individual gym. If
your local box gym is run by an award winning weightlifling coach or
an accomplished athlete it's probably pretty good. Don't be fooled by a
charming personal trainer with an award winning smile, always look at
the resume and reviews. If you go to one of those big chain gyms with
the $10 per month deals, just make sure they allow you to do deadlifts
That's all marketing to appeal to people who want to join a gym but
don't want to actually train hard and get in shape.

The Sandbag
The cheapest, most minimalist piece of universal gym equipment to

produce is probably a sandbag. If there’s something easier than that,
please prove me wrong, your information would be a great asset.

Here is what you need to make a sandbag.

Sand. About 1-2 5 gallon buckets
zip lock sandwich bags.

Duct tape

Masking tape

canvas duffle bag

3ft (1 m) of rope

If you can't dig the sand up for any reason, sand can be purchased at
most hardware, or building supply stores in 801b bags next to the
cement mix. It usually about $3 a bag. To make one of these you fill
up sandwich bags with sand and weigh them out on a bathroom scale
so they are about Slbs each. Then wrap the baggie up with masking
tape or duct tape. Put the little sand baggies into a canvas duffle bag,
tie the end up with rope and duct tape around the end. Make it
whatever weight you want, open it up and add more baggies of sand as
you progress, or have many different bags o lift with.

A Poor Man's Sandbag Workout. This workout is an example of High
intensity Interval training. It's primarily a cardio workout, but builds
muscle as well.

Any kind of weights can be substituted in place of the sandbag:
barbells, dumbbells, kettlebells, etc. If the weights are light for you,
you can move faster and increase the reps to increase the cardio
workout.

Workout 1
5-15 squats/ 5-15 presses/ 5-15 bent over rows

Workout 2
5-15 Deadlifts / 5-15 Pushups/ 5-15 pullups

1-2 minute break. 3-5 rounds, adjust weight, breaktime, and rounds to
ability.

Do one set right after the next, set a timer for 1-2 minutes and repeat
for 3-5 rounds (or adjust to your personal ability.) The weight of the
sandbag will also affect how many rounds you can do. It should be
challenging but not too hard. Increase the repetitions each week until
you've found a comfortable challenge.

On your first week, do Workout 1, workout 2, then workout 1. On
your second week, do workout 2, workout 1, then workout 2 again.
‘Allow rest days in between workout days.

After 6 weeks of this take a week off and change the workout.
Things you can do to motivate yourself.
® 1f you have a hard time motivating yourself to exercise, you're not
alone. It's a common problem for many people so I've listed a few
things to_here are some things to do to reinforce learning a new
behavior or routine:

@ Find friends that want to work out with you. Confirmation from like-
minded peers reinforces our decisions.

® Take a 10 minute walk. A sedentary day can make you feel mentally

tired. Sometimes all it takes is to get the blood flowing to put you in
a better mood.

® Follow Social media accounts about working out. You habitually
look at your social media, sneak some reminders in there to remind
yourselfto get off social media and do something positive.

® Leam more: Read books and watch youtube videos on working out.
® Put on your workout clothes

® Remind yourself why you started. Post pictures around your room
that motivate you

® Do other things that are good for you. Eat more vegetables, get to
bed on time, take your vitamins, quit smoking. One good behavior
reinforces another.

® Make a playlist of energetic songs that make you want to move
around.
Here's mine: Human Cannonball by the Butthole Surfers, Start Today
by Gorilla Biscuits, Tonight by the Go-Gos, Search and Destroy by
Iggy and the Stooges, Sonic Reducer by Dead Boys, I don't want to
Hear It by Minor Threat, Rise Above by Black Flag, Banned in DC
by Bad Brains, Wasted by the Circle Jerks, Bouffant Headbutt by
Shampoo, and Gay Bar by Electric Six

® Most importantly, if you fall off the wagon, get back on. Don't
punish yourself don't feel guilty, just get back into the routine again
and keep doing it until it feels normal
_Onward and Upward

In the construction trades the unions have apprenticeships, so
the next generation of workers can learn the skills required for the job
from the older generation. We should look to create something similar
in the antifascist movement, where we build intergenerational
relationships. The older generation helps the young because it is for
the future of our movement and have the energy we lose over time, as
life heaps new burdens upon our shoulders. The young generation
helps their elders because we laid the foundation and have knowledge
to share.

I can't be everywhere. I can't make it to every demonstration,
and whether through burnout or death, one day I won't be here. So here
its, 1 pass on what I know because I care about the younger radicals. I
wish for them to be healthy, safe, and victorious. I will share with you
all the information that I can so those who continue on afier can build
off of what we've learned. This is not just a lesson in strength training
but also an exercise in teamwork and mutual aid.

Authors, books, and Other resources:
As far as this author knows, these people are nonpartisan and
are NOT affiliated with political movements (save Gov.
Sehwarzenegger). I don't want any of them to feel misrepresented so
I'm putting this disclaimer here. Their exercise programs are really
good and worth checking out.As far as working out goes, I highly
recommend looking at these books:

Basic, cover all grounds beginner book:
The New Rules of Lifting by Alwyn Cosgrove and Lou Schuler

A good go-to starter for bodybuilding: The New Encyclopedia of
Modern Bodybuilding by Arnold Schwarzenegger

Powerlifting
531 by Jim Wendler
Starting Strength by Mark Rippetoe

General athletic training
Training for Warriors by Martin Rooney