College of Health Professions
Armstrong Atlantic State University
are the most innovative pieces of equipment and conditioning
techniques I've seen in years. Consistent biomechanical
efficiency is critical to achieving greater athletic performance
and genuine injury prevention. L.I.S.T. (List Integrated
Systematic Training) delivers. No serious strength and
conditioning program should be without L.I.S.T.!
Strength and Conditioning Consultant
have known Karl for three years and consider him to be
a true innovator in the fields of personal training, strength
and conditioning, and rehabilitation. Karl’s equipment
brings together his wealth of experience in competitive
bodybuilding and personal training as well as his experiences
with alternative forms of training such as Pilates.
Karl has an expert knowledge of the body and of training
that has enabled him to develop equipment that is truly
innovative. Very rarely do we see true innovation in our
field. I believe that professionals from all areas of
fitness and rehab will find Karl’s concepts to be
- Martial Artist and Creator of Extreme Fighting
Being an ex-professional athlete, endeavoring
late in life to compete in an entirely new sport
with a well established list of injuries (both past
and present) and having given failing grades to
previous trainers, I sought out List Integrated
List is a one man octopus utilizing innovative straps,
bands, motion restrictors and neuron pathway stimulators
to achieve goals, treat chronic injuries and move
past previous limitations. Karl is a hands-on deep
tissue genius (way past Rolfing), master mechanic
and methodical planner with a focus on performance
enhancement. Whether you're a dancer, fighter or
spear fisherman, Karl will coach you to new heights
and achieve what other professional training teams
could not even conceive.
a bio-mechanical machine innovator, Karl List makes
Joseph Pilates seem like a mere furniture designer.
- Tight End - Carolina Panthers
My body feels great! Thanks Karl, your stuff
really helped open my hips and made me feel the
difference a stronger core makes. Youre the
Lees - World Cup Athlete
Former Canadian Bobsledder Currently
Training for Pole Vault
I trained on the Canadian bobsledding team
for six seasons
A lot of training was very
one dimensional a lot of strength training,
I recently made the switch
over to track and field and now have begun pole
I began training with Karl several
months ago and have seen a lot changes in my body
- Ive shed unwanted muscle that really was
not functional for me anymore in my sport. It has
been very multi-dimensional training, very dynamic.
Its also helped me with a lot of imbalances
that I had from my prior sport. Ive been able
to train and compete with ease and injury free.
I have been very happy with the results. My body
is in better shape than it has ever been.
Wide Receiver - Detroit Lions
My latest breakthrough is prioritizing core-stabilization
exercises with my trainer Karl List at Golds.
Karl has me doing a combination of Pilates and core
movements physioballs, rubber cables, abdominals
to focus on eccentric contractions and muscle
endurance. Muscle & Fitness - Footballs
Best Physiques - October 2001
Nguyen - Martial Artist -
Karl is the most knowledgeable and versatile
trainer in the gym. He teaches the most correct way
of training that includes balance, conditioning and
coordination. He has opened my mind to the whole world
of training and I have been able to apply this to
my martial arts.
- Competitive Rower
"The workouts Karl has designed for me, geared
to my rowing season, have helped me immensely with
my form and strength... In my opinion, there is no
better way to fully condition yourself and maximize
performance, regardless of your pursuit, than to work
Pro Fitness Champion
"When I first saw him at Gold's Gym, Karl and
his client were so focused and the workout so intense
no one dared to get in their way. Wow - what energy
- it made me want to go over and start training with
them!!! Since that day, I have admired and respected
the same solid commitment he gives to each and every
For the past three years, I have had the fortunate
opportunity to work with Karl one on one. Being in
the health and fitness industry myself for the past
15 years, I have learned more from Karl than from
any health and fitness course, lecture, video or trainer.
His understanding of how the body moves and functions
is amazing. It's difficult to describe in words just
how much I can appreciate what Karl provides as a
trainer. It's simply something one has to experience."
- Most Decorated NPC Bodybuilding Champion 1989
When I first saw Karl he was squatting 700 pounds
with no spotters in the middle of Golds Gym,
Venice. I knew he was different. I grew to realize
that no matter how he trained, he trained with great
intensity. With that same intensity he prepared me
for multiple victories. He has continued to take care
of my body through the births of our two children.
Now that I am in my forties my body feels more athletic
and functional than it ever has.
World and Mr. Universe
Here I am, a week before winning Mr. World,
being critiqued by nutrition guru Karl List.
Karl designed and supervised Mike's diet for the
Mr. World and Mr. Universe competitions.
Cunningham - Elite Decathlete
Using Karls equipment and methods has
made me strong in ways traditional training never
has. My performance continues to improve steadily.
Center New Orleans Saints
(retired due to injury)
I used Karls L.I.S.T. system and methods, I would
still be in the NFL.
Movie Action Hero
the best, thats why I always come back to you.
knows his sh
World Karate Champion
is the only guy that I have met outside of martial arts
that really understands the mechanics of martial arts.
I have implemented some of his ideas into my training
List has been instrumental in developing a core program
for me. His unique blend of Core strengthening and rehabilitation
make him unique to a Private Trainer. Never before have
I seen or encountered a trainer who focuses as hard on
strengthening weaknesses and rehabilitating injured areas
while at the same time strengthening and balancing the
body. Karl's program has and will continue to become the
standard for physical training."
Karl assisted in Greg's rehabilitation.
Notable Amateur Triathlete
List's core conditioning program has been instrumental
in strengthening my body for the sport of triathlon. After
the past year of training with him, I have noticed unbelievable
differences in how my core muscles are now firing systematically
as never before. In addition, the specific sport simulated
movements we have been doing have made me stronger on
the bike, in the water and faster on the run. I would
never have come so far along in this sport without him."
am training hard and do your stretch video often. My lower
back is awesome, no pain. I find doing your video has helped
my consistency on the ice for sure. Thanks!"
with Karl has been challenging, fun and rewarding. I have
made immeasurable gains in my strength, power, flexibility,
mobility and balance. His intuition into an athlete's mind
and body have put him in a unique position to help his clients
reach a higher level of fitness and achievement."
TRAINED BY KARL:
Jodi Friedman List
Ed Mann, PT
Mike O Hearn
Anna Maria Poluha
Sidney C. Washington
Avi Rokah - World Karate Champion
Olivier Gruner - Kickboxing Champion
Perretti - Creator of Extreme Fighter
Lees - World Cup Athlete - Bobsled
Mark Cunningham - Elite Decathlete
Eric A. Scroggins - Competitive Rower
Theresa Hessler - Pro Fitness Champion
Jodi Friedman List - Bodybuilding Champion
Mike O'Hearn - Mr. World and Mr. Universe
Ashlea Jones - Canadian National Figure Skater
Dyana Marlett - Adventure Racer
Bill Varner - MVP - European Basketball Assoc.
Monica Brant - Ms. Fitness Olympia
2004 Karl List, All Rights Reserved.