Conditioning Priorities

 Hope you all had a great 4th of July Weekend and nobody got hurt or worse during fireworks and BBQs. My weekend was pretty good, just getting in my typical workouts, playing around making random Youtube Posts from Song Lyrics to quotes from Comic Books/Movies and my own thoughts on things. Even went up into the mountains for a little while.

Yesterday, I got up and went to the park to do a Dopamineo Circuit Workout for 45+ minutes in the open air and just letting the rhythm flow. Great conditioning and keeping things mobile. Felt high as a fucking kite afterwards and went back home to chill out for a bit. Before the workout, I took some Hercules Pre-Workout Capsules with my Spark & Rehydrate mix of energy and hydration. Made the workout that much better and didn't feel a crash afterwards. Actually felt very energized.

After a while, we went up into the mountains to check some stuff out before a thing that's going on this week. Beautiful area and although I'm not the biggest fan of heights, I loved seeing the river/lake below and other mountain ranges along the valley. Being in the forest and mountains just gives off different vibes man. 

This morning, got up, had my mixture and did some Joint Loosening for a few minutes before getting into my Sapate HIIT Workout of doing 8 Rounds 30 on, 90 off. Don't know what the rest of the day will bring but I know it's going to involve some neck training with the Neck Flex. That's just part of the factors of making conditioning a priority. Being ready for what lies ahead and having the strength and stamina for even the small things. It's just the way I like things to go. 

Fitness is more than just developing a body, it's about learning your capabilities, being aware of how the body responds and letting things flow. Go hard at times, a little lighter on others and being intuitive. I never truly force anything, sure I push myself but I don't go so hard that it's going to bring a high risk of injury. I don't enjoy pain, I'm not like a Goggins or some exaggerated and baseless guru who enjoys hurting themselves in order to prove how fit they are. Goggins has some qualities when it comes to training like the admiration of seeing what is possible but what overshadows that is putting himself through agony and physical pain in order to be fit. I'm sorry but that guy is going to burn himself out or worse, be crippled in another 10 years if not less.

Conditioning should be a priority but it is also important to be aware of what your body can do. You can't be extreme forever, it's going to bite you in the ass and it may just kill you and nobody will ever really remember you, hell some aren't even that famous and act like they're better than everybody when no one cares about their fake ideals. They're just dust in the wind that comes and goes. In reality, make it a priority to condition yourself that not only makes you last but keeps you as injury proof as possible. It's one thing to try and kill yourself to see how far you're willing to go, it's another to find that balance that gives you a supply of attributes well into old age that gives you opportunities to continue the journey with vitality and enthusiasm. 

Prioritize your health, physically and mentally. Don't waste time and energy just poking the bear and scratching and clawing for attention. That's just going to bring misery, obsession and turn you into some kind of Gollum looking creature that will die a painful death in the end. Live with passion, youthful creativity and keep things simple but also fun as best as you can. There's a time and place to do what needs to be done and be serious when shit hits the fan but if you only live in paranoia, pain and living a narcissistic/bully existence, it won't end well. 

Keep at it, be amazingly awesome and never stop progressing because even the smallest fraction of it, leads to the big picture. Get a hold of me using the linktree or shoot me a comment and let's read your insights. 

One more thing, on top of being in condition, sleeping is also a priority and it's not always easy calming the mind so if you need a little help with that, come check out the Sleep Bundle from Lost Empire Herbs. Be able to recover well and be in that deep state that gets you to wake up and feeling like a new person. 

Animal Movement & Crawls: The Brain's Secret Weapon For Those With ADHD

 

Happy 4th Of July Everyone. Hopefully you're all having a blast with the BBQ's fireworks and spending time with great people. Today, I want to go over some key things about Animal Movements & Crawls that not only are useful but showcase that there's FREEDOM in being able to play while you train. Let's get this party going shall we?

Some of the advice people get in the world of those with ADHD (which I display some symptoms of but have learned to manage it without drugs or therapy) can be a circus and a pain in the ass. Just do this or that or go to Africa and see how the natives live and realize ADHD is a myth. Yes I've heard dumb shit like that and that's not how that works but then again many on Social Media think they're experts when they can't tie their own shoelaces without rambling on like the teacher from Charlie Brown. 

One of the things that actually is beneficial and gives off those relaxing vibes when the brain feels like it has dozens of tabs opened is to get on the fucking floor and move like an animal in the wild. I'm not joking man, dead serious here. Why are they beneficial? What are the reasons for them to work for those who do have focus issues?

For Starters:

For many of us and from a certain perspective, it gives what the brain craves: Input. It's not about just focus, it's the nervous system that is deeply and specifically overhyped or bored and needs stimulation. Crawling such as Bear Crawls, Crab Walks, Duck Walks and doing Jumps like a Frog dumps in what's called proprioceptive input into the joints. In other words for those trying to understand what that means, in a nutshell, basically its the deep pressure that informs the brain where the body is. 

The "heavy work" on display is what calms the system down. When you're in a relaxed state or have better focus, you're not having anxious moments like restless leg syndrome or playing the fast clicking game with your pen. You fed the brain what it needed and that's that input plus the structure. 

The Second thing is what's referred to as Training The Brakes and not just the Gas:

One of the major symptoms of ADHD is Impulsivity. It's like Doug from Up where he can talking and then out of nowhere, SQUIRREL. Attention spans are erratic so it's important to understand how we can find ways to control those impulses in order to deliver results. Take the Bear Crawl for example, learn to move, shift and be able to stop/pause on as dime. With practice, you can display Inhibitory Control which shows where you can focus in real time. 

This was figured out decades ago with kids but it also is important to help reduce the need to put those kids on medication. Because of the symptoms I displayed when I was very little from the meningitis, I was put on Ritalin until I was about 10 years old. If I was taught more how to use Animal Crawls and was taught it as play instead of just wearing me out, things may have gone differently. As an adult who has been doing this kind of training off and on since about 2008, I can tell you that although it's not 100% curable, it has helped me in ways that keep me going and helps me be focused on things that are important to me. It's not so much a disease but more of an aspect of the need for stimulation. It's one of the reasons why I love training all the time and why things change for me more frequently than those who consistently exercise. 

A Third Factor is utilizing Cross Body Movements That Cross Wires The Brain:

Movements like the Bear Crawl uses patterns of Opposite Arm & Leg. Crab Walks force greater stabilization cause variations have your hips high to look like a table. Either way, these patterns build strong connections between the brain's left and right hemispheres. What does this translate to or bring about outside of this? It helps you read better, can show greater formats of hand-writing and transition well among tasks. 

Number 4 is on Posture that Fixes The Fidgeting:

About half of the "hyperactivity" shows shitty Postural Endurance. What this means is that when the Core and Shoulders are weaker than Bob Ueker's Career Batting Average, its obvious why it's difficult to sit still. There's a lot of energy just attempting holding yourself upright. Many crawl patterns load the muscles that keep you having that strong posture. The stronger the posture, the less likely to be squirming. 

The 5-Count Pin. Chaotic Organizing....Many of those with ADHD LOVE THIS:

It can be mind numbing running on a treadmill, doing random Jumping Jacks that just make you quit after a short period of time, not because you can't keep going, but because the stimulation doesn't help much. What gives the formality of Hyperactivity being put into a container is moving like an animal. It's learning the rules while being a maniac. You have to learn to coordinate, be able to think on your feet (or on all fours) and burn all that energy since it will organize the brain all at the same time. 

Studies of Movement that even include 12 week programs showed massive drops in Hyperactivity scores when this type of training is thrown in the mix. It's not about "Just try harder" anymore. It's giving you opportunities to live life on your terms while managing something that isn't easily managed. 

In Conclusion:

Like I said earlier based on my own life and experiences, Animal Moves won't 100% get rid of ADHD. I can be an asshole and tell you to just go do 500 Hindu Squats or you'll be a pussy, but I'm not going to do that to you, what benefit do I get out of that? We may have different ways to handle this but I'm also telling you you're not alone and I want you to find the best outlet. Animal Crawls all in all, are just a tool like anything else but if you like swimming, hiking, working with a sledgehammer or go to the gym, fucking do it man. Take control of what benefits you. 

For more info on building Animal Conditioning, check out Movement 20XX by Vahva Fitness. One of the best courses around for not just building physical things like endurance and strength but to also help channel the brain so you can do tasks that are important and be able to work the capacity you need to to make a living. Most marketing scammers and "gurus" only play off courses (which are fabricated & plagiarized) to only show how to lose weight and think it's about being physical when they don't care about the mental side of it by helping others use it for mental health. They don't give a shit about that side of the fence, only to look good and have some inferiority complex. Courses like Movement 20XX show what it can do for your mental health and teach you patterns that are fun, exciting and enhance positive vibes. Also, I encourage you to check out Eero's Channel which has a lot of cool moves you can try. 

Shoot a comment here or use the linktree to send me an email and let me know what you think. 

Sometimes Going A Little Crazy Can Bite You Back A Bit

 When you get into something, it can be exciting but it's important to realize, sometimes that excitement can bite you in the ass if you don't pay attention. Guess I fell into that rabbit hole but not by much. I've been hitting up the Sapate Exercise for quite a few workouts, keeping the protocol of using it as a HIIT Workout for over a couple weeks doing 30 on, 90 off for 8 Rounds (inspired by the Sprint 8 Workout).

Yesterday, I figured I'd really test myself seeing what would happen if I did it 2 days in a row and holy fucking shit balls I paid a little price for it (50 cents maybe LOL). I did 100 of these bastards in sets of 10 with a minute rest between sets. Let's just say by the end, I wanted to keel over and probably needed an Iron Lung, that thing kicked my ass and nearly took me out. It was a wake up call on how tough this exercise can be despite the simplicity. Once everything died down and I can breathe like a normal human again, the endorphins were insane.

This is the lesson I learned: Don't push that hard and not expect to feel something. I didn't get injured or anything but there was a little feeling in my left shoulder I didn't like and I didn't want to aggravate it further doing this crazy move today. So for the next couple days, I'll be doing some prehabbing on my shoulder with the Dopa Stretch band, maybe the regular but haven't decided yet and do some Overcoming Isometric Training to keep my strength going without overwhelming the joints along with working my neck as usual. I'll be back on the HIIT train on Friday ready to kill it again.

Some of the things we learn in training is not always the victories and hitting those sweet spots, its what we learn by feel and at times we can go until our brain stops thinking and turning that Governor off in our minds. When that happens, there's a bit of unpredictability and you don't realize how far down that Rabbit hole you go until you feel either a pinch, internal bruise or a possible nose bleed (I've had all three happen on separate occasions) and you keep going without knowing what just happened. That can be the kind of thing that bites you in the ass. Some guys don't care if they get injured or not, going to extreme is like a drug to them and don't care about the consequences such as screwing up a knee or something. Don't do stupid shit like that, it makes you weaker than it does stronger.

Pay attention to what you're doing, feel that flow and keep focused on the task at hand. I'm glad I noticed it and didn't do anything to make it worse but shit happens and you do the best you can with it. Keep at it, be amazingly awesome and don't ever forget that the smallest fraction of progress still leads to the big picture. Have a great Wednesday everybody. Shoot a comment on this article my way and/or an email using the Linktree below. Let's interact. Tell me some of your experiences about possibly noticing something off in a workout.   

Like A Horse And Carriage.....One Without The Other Is Worthless

 It's one of those quotes that sometimes just can't seem to get out of your head. Karl Gotch once said this about wrestling and conditioning. It is true in a very definitive format that if you want to last, it is important to be in the shape needed not just for cardio purposes but to withstand the things that involve beyond takedowns and holds. 

In the fitness world, I take this to heart when it comes to the aspects of strength & conditioning. Not just sport but in life as well. Many focus almost exclusively on the strength part or in terms of what strength may look like from a muscular point of view. Having muscle is awesome and so is having strength, they're essential to having the quality of life that leads down a path to great things but many forget to add in the cardio aspect of those things. 

When people mention the word cardio; in their mind, its usually talking about treadmills, jogging for miles and aerobic classes. Usually from a gym stand point, you are supposed to do cardio before lifting weights and not the other way around. Not always how that works. Also, there's different types of cardio that doesn't involve a machine or a group of people doing some crazy sequence in sync to club/hip hop songs. What a lot think cardio is, its coming from what they read about or have some notion on in the gym, nothing else.

When it comes to cardio in my eyes, its things like....

500 Hindu Squats

1000 Step Ups

10-20 Rounds almost none stop of working with a resistance band

Lift & Carrying Sandbags

Swinging a Kettlebell for high reps

The Sapate for Continuous Reps or HIIT Style

Isometrics (Yes they can be considered cardio if you work it right)

Supersets with weights or bodyweight

Circuit Training

Sprinting For Explosiveness

Sledgehammer Training

All have aspects of cardio that most people miss. They go beyond what the mainstream textbook cookie cutters tell you what they believe cardio is. Cardio outside of a gym setting in certain parts are more primal and the things I listed, all have a cross over to things in real life situations. Hiking & Swimming are cardio based that have real life applications. 

Now, on the basis of conditioning....

To me and I'm sure a few might agree with me here is that it's an essential element to utilizing attributes that come together to showcase being able to last and endure situational aspects. In things like MMA, you need conditioning to last in a fight otherwise you're dead in the water faster than Quicksilver saving mutants at the Manor in X-Men: Apocalypse. In real life situations whether it's on a job or being a firefighter or cop, being in condition can be life saving and be able to get people out or rundown a suspect and be able to handle them for an arrest. 

Strength & Muscle is important, in the case of building a body of armor that can move efficiently while handling weight that is crucial. However; if your conditioning is shit, all that strength & muscle is worthless flesh. Why settle for one or the other when you have an opportunity to develop them all and sustain them for as long as you can?

Gotch also said "Conditioning is your greatest hold", in this case when it comes to workouts and utilizing real life formalities, "Conditioning is your greatest asset." Strength and Conditioning go together like a Horse & Carriage, one without the other is worthless. 

Be amazingly awesome. Get in the best condition possible in whatever endeavor and remember that even the smallest fraction of progress, still leads to the big picture. Keep at it everyone. Shoot me a comment to let me know what you thought of this article and give me your insights. Want to Email me? Go to the Linktree and you can go from there. You got this. 

New Workout Toy And Getting Some Swings In

Summer is kicking up and getting outside to train should be the norm. Doing plenty of work lately with the bands and Sapate HIIT Workouts but yesterday was pretty nasty in a good way. I got the new Haxe Fitness Slam Pad and wanted to test it out. This thing is bad ass as hell. Don't need to be hauling a half tire much anymore and it doesn't take up much space at all.

Training with a sledgehammer is about as old school as you can get and it fits into training for whatever sports especially wrestling and boxing. It even makes me think of Slim The Hammer Man Farman who was one of the last of the true old time strongmen that worked in a rock quarry for decades smashing concrete, levering hammers and bending tough ass steel. If anybody had a bone crushing grip, it was him even in his golden years. 

The Pad itself really isn't all that fancy or anything but its got tough rubber that can withstand a great beating and its not really that big so you really need to pay attention to the targeting when striking. I got a real kick out of it. The hard part wasn't even the workout itself, it was hauling the hammer and that from storage to the park, training and haul it back to the storage. My cooldown was walking back home, which isn't too far but once I got home, jumped into the shower and had a pretty awesome dinner later on that night. 

I love this shit and earlier that morning, I did joint loosening, some hip and core work on the floor and a Sapate HIIT Workout doing 30/90 for 8 rounds. Before going to bed last night, I even did my 400 rep Neck Workout with the Neck Flex. I was just on a fucking roll man. Slept hard once I went bed and woke up a little tight but didn't feel sore at all. You get out of what you put in and fucking hell it was glorious. 

People in the fitness industry has made things way too complicated and simplicity is truly the way to go. The trouble is, because something isn't shiny or overly themed, simplicity has become a lost art and it shows in these wacked out videos of influencers. Smashing a hammer on a tire or a slam pad is about as simple as you can get yet receive more benefits than doing a bunch of exercises to get a decent physique. Bodyweight wise, you don't need to go crazy, just a few exercises that you work hard on and you're golden. Fitness is about the journey and finding your place in what makes the workouts perfect for you and not trying to keep up with everybody else. We all have strengths and weaknesses, its what makes us unique and certain standards aren't meant for everybody and that's ok. 

I don't expect anyone to train like me, why would they? They have their own journey and some things are crazier and psychotic than mine is but others do far less than me and still get great benefit from it. I don't like to fucking try keeping up with anyone else. Why would I? I'm either going to surpass them, keep up or get outworked by them, but I'm not going to try and attempt to see if I could keep up with anybody, it either happens or it doesn't and there's always a lesson in there somewhere. You do what's best for you. Learn what is useful and drop what doesn't. Along the way, have a blast with it, even on days where you may feel like shit, you do what's possible in the moment of time. The only real competition is you vs you. If you're a competitive athlete, you do what's possible to beat an opponent with specific training methods for that sport but outside of that, it isn't that important to try and beat anybody just for the sake of saying "oh I'm better than you therefore you are a weak bitch" no, that's just an asshole take on things and shows how insecure you are. 

Kick ass in your endeavors. Be amazingly awesome and don't forget that the smallest fraction of progress still leads to the big picture. Have a great Thor's Day everyone.  

As always, shoot me a comment about your thoughts on an article and if you want to email me, use the Linktree below. 

What Grinds My Gears In The Fitness Industry: June 24th 2026

Every once in a while, it's good to get a few things off your chest and let loose a little. Most of the time, a rant is just a rant and it gives insights to what I think about sometimes. Well, let's see where we go and what happens.....

The fitness industry can be a complicated and overexaggerated entity and what many put out or claim can be as ridiculous as Adam Sandler ever winning an Oscar or the Colorado Rockies winning a World Series (the latter most likely to happen between the two). Anything that trends, will be a buzz for like a few days and then vanish. The problem with certain trends, many never let them go and act like they were the best thing since the invention of the lightbulb. It can be annoying as hell sometimes.

On the most ludicrous things people say/claim is hilarious at time, such as......

"You should be curling 100 lbs as a grown man"

I get sometimes guys like to ragebait but at the same time it does become repetitive. The idea to just put a random number of whatever and say you're either a man or not is just dumb as hell. If I bounced back saying "either you do 500 Hindu Squats or you're a pussy", what would that make me sound like? An asshole right? So what's the point of saying what a man is or not based on some lift or exercise? It makes you want to smack somebody upside the head.

"Drink 10-13 liters of water a day"

Do numbnuts like this care about their Kidneys? Apparently not and tries to convince people it's healthy when in reality unless you're dying in the fucking desert, you don't need to be drinking THAT much water. Guess they never heard of Water Intoxication or Hyponatremia where blood sodium becomes dangerously diluted. This also causes brain cells to swell up. So someone not only wants to put a person at risk, he doesn't give a shit if they live or die. People like this need serious therapy and should not under any circumstances be telling grown human beings to do this. 

Drinking water should be done when one is thirsty and have balanced hydration. Even the body needs a bit of salt to keep things at a level. Hell, even a gallon of water a day is pushing it unless you're an athlete or work outdoors consistently. 

"Sprinting isn't a form of Cardio"

This came from a supposed "National Athlete" who ran sprints and I'm sorry but this was pretty out there. 

There is a difference between Aerobic and Anaerobic Cardio where it hits areas of heart rating from 2 different perspectives that lead different paths to what is considered cardio. Aerobic cardio is the idea of bringing the heart rate to a working level where you can keep going for extended periods of time and utilizing oxygen (Running, Weighted Walking, Eliptical Exercise). Anaerobic cardio is utilizing without oxygen and going hard to hit heart rates at a maximum level for shorter bursts of exercises (Sprinting, Burpees, Explosive Jumping) that force you to breathe so heavily you're practically hyperventilating. 

Both of these entities target what is used for developing cardiovascular endurance and strength endurance. To say Sprinting isn't a form of cardio is like saying Community Theater isn't a form of acting, it's a moronic and dumb notion. 

Next up is bullying people to get you to buy products. What prompts someone to be such a dick to people in order to get them to buy something from you? What's the point of verbally abusing a customer to pay you for services? Trainers and wanna-be "gurus" do it often and it boggles my mind that people get sucked into it in order to get something out of themselves. It's a marketing SCAM to put these dumbasses up on a pedestal so they can live their sick fantasies and make others feel worthless. 

These are the same dipshits that if you don't buy from them you're a loser or if you question their motives and fucked up tactics they'll post countless videos that have nothing to do with fitness and try to bury you when in reality they're not only telling on themselves but showing how much hatred they have for themselves by self projection. Some of these same people also have no respect for women as well and will do anything in their power to verbally attack, emotionally abuse and a strong possibly to be physically violent towards women (telling people like grown men to smack women upside the head so they know their place), even making someone choose two very extreme things (something deadly and another forcing himself on another human being) that should put them in Solitary Confinement or treated as a risk to public safety if you have something against their so called standards. I'm not joking, there are people like this out there that have done this on of all places YOUTUBE. 

Bullying and Psychological Violence have no place in the Fitness Industry period. This isn't the mafia or if you don't do one thing it's going to affect your livelihood. This is what is damaging and making this business look weak. It's weak people like this that don't have a moral compass and shouldn't even be working in this field. They're disgraceful, mentally incompetent and above all pathetic beyond reasoning.  

There are way too many influencers that wouldn't know a curl from a curling iron let alone know how fitness and training works. They use way too many complicated notions of what they believe exercise is while these guys are juiced up to the gills or already on TRT by the age of 30 and thinking that's some form of health. In the majority, this does not bode well for them in the long run and are destroying themselves while teaching people how to look and be stronger. 

Simplicity has become a lost art in the world of fitness and even then, some of these morons take it to extremes while preaching about smoking not being bad for your health and you can be in such great shape by smoking two packs a day, drink 33 cups of espresso or something fake or made up like that or fast for up to 10 days or more at a time. They talk about extreme workouts like its going out of style when in reality, they can't post one thing that actually shows them being "extreme". It's because they can't do it and try to be so convincing that their word is their bond when they can't tie their own shoelaces without running their mouth about things that make you question their mental capacity. In truth, they cannot do just about anything they claim and they're all talk, no show and think they know how to put on muscle when they look like a twig that begs for attention.  

It won't surprise me someone that lame and weak will read this and post/film/write something about it and go on their own rant talking like the peanuts teacher from Charlie Brown and will be talking to nothing but air. I can be highly certain views for that will be stuck at less than 10, if it does go higher, cool, then more people will learn how bad he really is at his terrible ranting. People don't care about your little tantrum. Hell, many most likely won't give a crap about this article and that's ok. I'm just telling it like it is. When you have made so many rant videos that repeat the same things over and over, it shows how weak you really are and how you'd rather post about things you can't stand than actually be productive and do what you claim. You can't, it's not in your nature and it's going to bite you in the ass big time if it hasn't already. In most cases, these guys have nothing original to write or talk about. 

These are the things that really grind my gears and being open about certain things because this is real and it's not easy keeping stuff to yourself (believe me, one guy doesn't know the meaning of zip it and thinking he's this big famous hot shot when he's not even in the same league or shine the shoes of someone like Charles Atlas, Karl Gotch, Hackenshmidt or Zass). Anyway, if you took the time to read this and enjoyed it, I appreciate you. If you took the time to read it and took it too personal, well, you can always stop reading and just move along. If you didn't like it, cool, go read something else, there's plenty of other things out there that may tickle your fancy and clearly it wasn't meant for you. 

The people who read this blog and get something out of it, I'm thankful for you and I'm honored to give you options to things that could help you be better in your life. To the haters, the more you read and get pissed off, even to the point of making videos of how much of a terrible person I' am to your "audience", the more it reflects on you than it does on me and shows that if you really don't like what I post, all you have to do, is not read it. Not that hard. The trouble is, you keep making it harder for yourself and it brings out more of your self-loathing and throwing away any opportunity to better yourselves. Shit, you may even send me some sick comment that shows your obsession and living in a delusional fantasy world.  

For the rest of you guys, be amazingly awesome and remember....The smallest fraction of progress always lead to the bigger picture. Shoot me a comment or throw an email my way in the Linktree below. 

Some Of My Inspiration For Conditioning

 We get inspired to do things for all kinds of reasons, whether it's being a better athlete, business person, a coach or whatever. Seeing what people are capable of doing and being in awe of the possibilities that give us the courage and/or will to go after things for ourselves. When it comes to working out, I get a lot of inspiration from the old timers, some influencers today and those who have moved on from this world. 

From personal experience and knowing the man himself, Bud Jeffries will always be at the top of the list of guys that gives me the reason to go after what I love and making it work with a fucking vengeance. He was arguably the strongest drug free lifter of all time, right up there with Paul Anderson (One of the men he modeled after), Saxon, Grimek and others. Bud's conditioning for a man his size at the time is still a complete anomaly even to us that knew him well. The amount of Strikes he can do in a brief time with sledgehammers, his sprinting intervals, kettlebell swings in an hour, the amount of squats and push-ups he was capable of doing was not meant be done for a guy who at his heaviest was over 400 lbs and the lightest before he died just under 300. The man moved like a middleweight instead of a super heavyweight, his speed, flexibility and power was beyond most man who were drug free. A Superman for sure

Another one I was always inspired by is the reason for this article that you are reading at this moment and that's the legendary Kurt Angle. If the term superhuman had a name, it was Kurt. We all know the story of him winning the Gold with a Broken Freakin' Neck. I have read his book and learned many stories but one thing stood out in my mind the most was the way he trained starting with the World Championships around the time he was training with Foxcatcher and other areas. 

The type of training he did was something he picked on from Dan Gable in how he trained his wrestlers at Iowa. It was called Exhaust Training where you would just go hard until you were exhausted and that's when the training actually started. The sprints he did, his wrestling, bodyweight stuff, weights, bands and whatever to push himself to limits that is a mind fuck to what the human body is capable of. Shit, the way he trained makes David Goggins look like a joke in comparison. The explosiveness Kurt had and the ability to wear down opponents with incredible ease is jaw dropping. I swear if he was in catch wrestling and knew the hooks, would've dominated in the early 20th century and could've made guys like Frank Gotch and Ed Lewis think twice. In the UFC, nobody would've been able to touch him.

I get a kick out of listening to those stories on his training because it shows what you're willing to put in and become some kind of machine. In my own training doing 500-1000 rep circuits with the Dopamineo Bands, the 500 Hindu Squats, Sapate HIIT Workouts, Sprinting and whatever else I want to put myself through. Now I wouldn't touch Exhaust Training with a ten foot pole and it's not ideal to do that kind of extreme training over a long period of years but it is important to understand that when you learn what you're capable of at any age, there are things you test on and things you learn to adapt with. 

Kurt has said himself he wasn't the biggest, fastest or most technical in his time but he knew if he can outlast everyone, that was what mattered. I believe to this day that Conditioning is your greatest asset whether you're an athlete or not and from a wrestler's point of view it goes back to Karl Gotch's saying of "Conditioning is your greatest hold". I still love the story when Kurt went and trained with Dan Gable's team at Iowa learning about Exhaust Training and on a "Day off", Dan had the guys do one college match. Now for those playing the home game, a college match I think even today is 3 rounds of 3 minutes, 2 minutes and another 2 minutes. So, Kurt thought ok one college match with the greatest college wrestling squad should be fun. Several minutes go by, whistle isn't blown, 15-20 minutes in and something isn't right and these guys are going hard. At 30 minutes, whistle is blown and Kurt just in shock thought it was going to be one college match like Dan said. Dan kept his word but the match was going to be 30, 20, 20; 10 times the amount of time for a typical match. 

That shit alone makes you wonder how the hell that team even had guys that lost when they were in that kind of condition. Crazy right? That is some inspiring stuff. These guys were the cream of the crop when it came to college wrestling and up until the time Cael Sanderson came along (Wrestler & Coach), nobody could touch Iowa. This is why I enjoy doing workouts that may seem nuts but compared to these guys, it would kill me even now. Doing those Band sessions, lots of squats and step ups, it gives me a new outlook on high rep training than I had before. In my early 40's now, I love the training I do and being able to go out there and hammer out whatever and have fun with it keeps those inspirations alive and learning what I can do without putting myself at risk of major injuries.

Will I be doing the same stuff that I'm doing now 10-20 years down the road? Maybe not and will adapt if needed but the love I have for it will never die and if I can go and be able to train so I don't get winded for things in my own life, that's just the cherry on top of a kick ass Sundae. If you want to know what real conditioning looks like, look up guys like Kurt Angle, Bud Jeffries, Ed Lewis, Dan Gable and even guys like Rickey Henderson in Baseball, Walter Payton or Herschel Walker in Football. These were great men. 

Train hard, be inspired and get to a level that you didn't think was possible. You are powerful, you can be in great condition and more in the process. Be respectful to the old timers but also respect the training that you even put yourself through. You don't have to go to extremes but it is important you learn what your capabilities are even at the smallest fucking fraction of progress because it will still lead to the big picture. Keep being amazingly awesome.  

If you enjoyed the article, shoot a comment and let me know what you thought. If you'd like to get a hold of me, email me through the linktree below. 

Dopamineo Bands: Year-Round Awesomeness For High School Athletics

When it comes to High School athletes, they're built different. Some may go on to better things, others stick to the sport they dominated in by moving up the ranks and then there are those that just peaked never going anywhere. The thing is though, whether any of those occur, the truth of the matter is, when in season; you've got two-a-days, getting through classes, go after scholarships and push to the very limits. 

If you're a parent, coach or the young buck hitting the field/court/mat, you need to know that Dopamineo Bands will give you some extra insights regardless of the sport that transfers over that strength and conditioning needed. Any program would be luck as hell to have bands like these, especially if you want to evolve as a championship squad or build a new legacy getting an edge on becoming a winning team. These bands aren't your typical store bought tools that will snap within weeks if not sooner. They're made differently for real purpose. With silicone construction that delivers consistent tension, resistance that's variable and simulates the athletic movements needed for your sport. 

What makes them damn near perfect for Athletes at the High School level? The mere fact that they can be used all-year round so they can be approached as an entity for staying in top shape. In-Season, they can be used as warm-ups, finishers, on their own on off days but also be in tuned to training the athlete without beating them up solely through weight training that leaves them sluggish and sore before a game or a match. Some coaches run their athletes too hard to such a degree that injuries occur quicker and without warning. It's one thing to teach toughness, it's another to just put a kid through the ringer and expect them to just shrug it off and not act like he won't get hurt later on. These bands give coaches and athletes an opportunity to train/program smarter using specific drills without compromising recovery. Think how things like lateral shuffles, resisted sprinting, hip drives and jumps can accelerate their level of competitiveness?

Being able to transfer over to the sport participated in has perks beyond what most may imagine. In the Off-Season, they will shine brighter than those Lights on the Gridiron without burning that kid out. Those breaks in the Summer & Winter are prime time for developing that raw power, injury resistance and work capacity. The programming of Dopamineo gives coaches the tools to to create progressive overload that feels fun as hell and fresh. The resistance levels for both boys and girls mean you can scale it with absolute certainty for an entire roster. kids can have a band for their size instead of ones that could wreck them or untrained. 

What are some key aspects for these bands to be suitable for High School Programming?

1. Be able to train practically anywhere whether at the park after school, at home before getting homework done, on road trips or in between classes. 

2. The bands provide resistance that utilize what can be useful, the more you stretch it, the harder it will be. This also helps protect the joints so they can continue growing without being in pain. 

3. The carryover and of itself is worth the price at hand. Working drills that mimic real athletic movements and patterns from explosive pulls, rotations, presses and locomotion that build you up and not tear you down.

4. This is my favorite: The conditioning components that target heart rate, building a tolerance of the lactic acid build up and giving you those reserves that say "never quit" for those late game dramas and heroics. 

Give these kids the tools that build kick ass athletic ability without putting them in the pit of death that is injury prone and exhausted that they can't do anything well. Keep the program consistent and watch as these athletes soar to heights that would baffle scouts whole-heartedly. Be amazingly awesome and to all you boys and girls in the off season right now, you got this and new horizons are waiting for you to succeed. 

Get those bundle deals rolling for your roster and use my code POWERANDMIGHT to get an additional 10% OFF. 

Isometric Strength Training: One Position With 10 Breath Sets

 It has been said that Isometrics are at a peak from a Overcoming POV, the purest form of strength training. When you're pushing, pulling and squatting against something immovable, you're hammering out great tension for either a short or extended period of time. The greater of intensity, the shorter a set, so if you're going to be doing a 7-12 second contraction, you usually hit at best around 85% of your capacity. If you were to reach 100%, it can only go for no more than 3 seconds at best. Longer contractions has a much lower level of intensity at peak levels of no more than maybe 65% (this is merely out of experience, if you want more info on this research it).

There have been several formats on how to use Isometrics as a strength training system and one of the most important aspects out of all them is by using breath control. Never, under any circumstances intently hold the breath because this can cause blood pressure to spike and can cause hypertension along with building up headaches and possible migraines. The best way to utilize the intensity and control is through the exhale.

Guys like Bud Jeffries, Steve Justa, Gama, Bruce Lee, Chrys Johnson, Jarell & Lewis Lindsey, Alexander Zass and Matt Schifferle all have experimented with Isometrics in ways that have been extraordinary to the degree where some used them to enhance their strength and conditioning, others have developed phenomenal physiques that have shredded and thick muscle and some even used them to keep themselves energized for workloads and sport. Each man on this list has learned and even have/had expertise on how to channel that area of strength as a carryover to other aspects of life outside of training. 

I love learning things about the art of Isometrics and have experimented many things myself with them. One of them is through intense training using a 1-2 set protocol of holding a position (usually with the WorldFit Iso Trainer & A Strap) such as the mid point and I would proceed to take in a specific amount of breaths as I contract in that position at around maybe 60-70% of my capacity. Taking in 10 breaths as deeply as possible and on the 10th breath, I would shoot for as high of a contraction as I can to finish that set. Take in a breather and walk it off a bit. Repeat for a second set and move onto another exercise.

This particular workout protocol is very hard to do and you don't need to do a ton of exercises to make it work. Matter of fact, the fewer the better because it is so intense, it feels like going through a heavy weight session without needing to lift. You're not moving, you're not putting wear and tear on the joints but you are raising the stakes for building a great deal of strength not just in the muscles but the tendons and ligaments. Also, there may be a cardio factor thrown in because of the breathing aspects, it can raise the heart rate and have you sweating like a fucking faucet. My workout from yesterday were as follows. 2 sets per exercise, doing 10 breaths at a time with great intensity:

Curl

Standing Chest Press

Seated Row

Overhead Press

Hybrid Squat

Hybrid Push-Up

This was more than enough to smoke me and I was breathing pretty heavy in between sets. This is the type of training I like doing from time to time because it teaches me how to be humble and respectful to the training. It's not necessarily anything new, it's just an unorthodox style of strength training that can be useful when you're short on time and don't need a ton of space. It's very hard and at best, no more than maybe 2x a week, maybe 3 but that's pushing it. It's not easier than doing something like the 30/30/30 Isometric Program where you hold a position for 90 seconds where you increase the intensity every 30 seconds. 

This is powerful stuff and one of the best ways to strength train in my opinion and it requires minimum to no equipment at all. For the hybrid stuff, I would get the Iso-Loop but the rest you can use your bodyweight, a tabletop, a doorway or towel. Whatever works for you. Take a shot at it if you have been working with Isometrics for a while. For a beginner, because of the great intensity, I would start with 1 set of 3-5 breaths max. Also start with like 3 exercise (push/pull/squat) to get the feel for them. As you get stronger, add more breath counts until you reach 10. 2 sets is my sweet spot but if you're wanting to go for three sets, that's up to you, just don't overdo it. My workout consisted of 6 exercises which again smoked me but for you, 4-5 would be best but if you want to try and go for 6-7 exercises, cool and hope they give you a successful session. 

If you want more info on this type of training, send me an email through the Linktree below or shoot me a comment. I encourage you to read the *NEW* comment policy I now have in place at this time so we understand each other. Be amazingly awesome, train hard and hope you reach great success in your goals. 

Training To Utilize Reserves

On one side of the coin, fitness is about looking better and getting the most out of the quality of life and finding ways to be in better shape so people can see you. On the other side of the coin, there's the aspect of being fit even if you don't look like a model, bodybuilder or whatever and utilizing what makes being fit important. It's yin and yang, working towards common goals and aspirations. 

There are dark undertones to these two sides of the coin though. When most want to look better, they tend to forget that just looking good doesn't take into consideration of how healthy they can really be. You can look like a million bucks and still have a plethora of problems that at times can be damaging whether it's over supplementing and not using real food as fuel, being on drugs such as steroids or HGH, not understanding when to lighten up, going too extreme with your workouts and other stuff. 

When it comes to being in shape, it can be subjective and those that say they're in shape like they can run for miles on end or do 1000 squats a day or some arbitrary number when it comes to lifting and being in the gym 2 hours a day or something. Things like those are saying you're in shape but there's one to two important aspects of those that could reference how good of shape you're in such as, more like three:

How often do you injured or is your training making you as injury-proof as possible?

Do you get sick easily?

We are all different and our bodies will react to different things throughout life. Usually when it comes to the being sick part, it's when those who have little kids or are around many people during the day during a job that has that going on but also if you're training like a maniac but your immune system still has trouble keeping up with preventing illness as much as possible, there are factors there you may want to get into. If you get sick more than a few times a year, something may be off, if you only get sick maybe a couple times a year, that's not bad. We can't 100% avoid illness, that's just not how things work, we're not invincible but we can learn how to build a strong immune system as we train throughout our journey.

On the factors of getting injured easily or being injury proof as possible, people will often undermine what they think they're in control of and forget to be mindful about what they're body can handle, being aware of technique and expecting to just act like if they pushed themselves to the limit, it limits their chances of being injured which isn't always the case. The real truth here, is that whatever your goals are, be respectful to what is realistic and getting the most out of it without killing yourself and progressing with intentions and knowing when to go hard and when to lighten up or back off completely to build yourself up.

I love this shit and training is a very important part of my life and wouldn't trade anything for it. I've made mistakes and found myself in bad situations but also found ways to get myself out of them and learn to be aware of things. My style of training is to keep learning what is useful and valuable along with utilizing my reserves so my strength and conditioning is ready to use when they're needed. To a degree, I don't care what I look like, I don't need to be a model or bodybuilder to give anyone an impression that I'm fit or not, I just love doing stuff and putting out demos. In my own workouts, I will test myself but I'm also not going to go so hard it becomes a greater risk of injury, I've learned the hard way not to do that anymore. Some things have changed, others have remained the same but at the end of the day, it's about what can be done moving forward instead of being stuck.

Have a goal that is important to you but also listen to your body and if you feel the need to go extreme, just be careful and not hurt yourself, hell some have pushed themselves so hard that they claim to not have Cartlidge in one of their knees anymore (even though they most likely made it up to get sympathy and if it were true, they wouldn't be able to do what they claim) or make up some physical ailment to bitch about and others pushed so hard in their training and workload that they now have very painful arthritis and won't do much about it or they're too far gone. You can only do so much before it ends up biting you in the ass within the next 10-20 years. 

Be amazingly awesome and train with passion and intent. Use those reserves when needed and keep learning what you're capable of that keeps you living like a bad ass well into your later years. 

Be amazingly awesome      

Applying Isometrics Just Makes Things All The More Bad Ass

Got up this morning, took two scoops of Spark Energy and hammered out some awesome Isometric Training. Hit many muscle groups and switching from one position to another either by adjusting the strap I have or doing bodyweight. 

Curls

Wall Sits

Pull Aparts

Chest Squeeze With A Wall

Overhead Press

Core 

Hybrid Squat

Hybrid Push-Up

Side Of The Legs

Back Of The Legs

Wall Lateral Raises

All for 7-12 Seconds of intense contraction. Even felt like I got a bit of cardio in there because I wasn't resting other than going from one position to another. No impact on the joints, keeping things tight and strong along with waking up the body feeling like a million bucks. 

Strength Training in its purest form. The armor that many need especially as they get older and feeling like a boss. This was a great session to get into since yesterday was quite a training day. If you read my recent article before this one, you know that I started the day with Joint Loosening and went into a Sapate HIIT Workout for 8 Rounds. I did say that I might do a Dopa Session later which I eventually did. However; I tackled my neck first doing my 400 Rep Workout with the Neck Flex, channeling the man with the World's Strongest Neck Mike The Machine Bruce. A few minutes after that little "Warm Up", I went to the park and did a 600 Rep Dopa Circuit of 5 Exercises, 12 Reps each for 10 Rounds. Sweated like Niagara Falls since it was close to 90 out and muggy as shit but it was still fun to do. 

Being a little light today since the Isometrics were my big workout for the day. May do some crawling or go for a nice walk. It is summer and getting some sun is a great thing to do. Want to get into Isometrics and get in some bad ass training without wearing and tearing on the joints? Grab Matt Schifferle's Overcoming Isometrics course which has some of the best info and training entities on the subject in many years. Get it on Kindle or as a Physical Book and learn the REAL aspects of Isometrics. Not some carbon copy cookie cutter course that is borderline boring and tedious compared to books like these. Plus OI shows originality and science behind it, some others barely squeak by with a few holds that doesn't do much in terms of real world strength, joint health & mobility and act like it's the best there is. I feel sorry for whoever has to read that stuff let alone waste money on it.  

Another great book on the subject is probably even more valuable in terms of who wrote it. Isometrics by Olympic Gold Medal Wrestler Henry Wittenberg. A classic that still hold merit after more than 6 decades since its release. If you're a true student of Physical Culture, you might want to check this shit out.  

Be amazingly awesome and get those Isometrics in. Your body will not only thank you but will have you utilizing energy and strength that is needed, not just looking better. 

Always Having Fun With The Dopa Bands

 Good morning you crazy bastards. Hope all is well and you had a good weekend. Already getting in some good shit today doing some Joint Loosening and hitting up a Sapate HIIT Workout, going for 30 on, 90 off for 8 Rounds. Simplistic conditioning and busting ass then rest enough for a fresh set. It's what it's all about right? Making the most of your efforts without killing yourself or going so extreme that it injures you? Who the fuck wants that?

Yesterday was just as fun as I went out to the park with my Chosen Higher Dopa Band and got in a great session hitting 5 Exercises, 10 Reps each for 12 Rounds totaling 600 Reps. Nothing too nutty or anything, just having a blast with this bad ass thing. That's the beauty of training, keeping things interesting and doing what's possible in the moment. You won't always feel shiny or bright but if you can make the opportunity to put in the effort, you're already ahead of the game than many. Here's a clip of the exercises I performed....

You can find the full 10 reps of each exercise on my Instagram. 

There's never a dull moment with these and doing them in honor of the great wrestlers and fighters that use these to dominate in the Olympics, World Championships, UFC and other competitions. Maintaining levels of fitness is my true passion. I'm never going to look like some shredded influencer or Model of some sort, but if I can stay strong and have a solid level of conditioning that benefits me, that's just part of the sweet deal with this journey I'm on. I was planning on doing just the typical 500 total but decided to go two more rounds just for kicks. Even got featured on Insta by the company itself. Great guys and grateful to be a part of it.

I have always believed conditioning is your greatest asset and it goes beyond a sport like wrestling and MMA. There's going to be days where you're going to need those reserves and make the effort to help others when an opportunity arises. You want to go as long as you need to to get things rolling. It's better to have it and not always need it, than to not have it and get worn down when things are needed. Strength is the cousin to conditioning and you want to have both because you never know when your temporary strength and your lasting strength is going to called on. 

Having the Dopa Bands in your arsenal is a powerful entity to have because they can help keep things flowing before or after a typical gym session or hard practice. On their own, you can utilize whatever benefits you whether it's building strength, explosiveness, cardio, durability or all of those attributes. Just having a fitness routine for them on some days works great cause they don't take a ton of time to really make you feel it. A good 20-30 minute workout is never a bad thing. Use them as a warm up or a very hard finisher for 5-10 minutes and you're golden.

The circuits are a favorite of mine cause I can just keep going and have that rhythm. Be able to switch from one exercise to another on a dime and staying strong in each movement. Work on technique, letting speed come naturally and formulating a fun atmosphere even when I'm not always at my best. Mark off the circuit and repeat the circuit works for me and it gives me a hell of a high afterwards. Once it's over, let things sink in for a bit, pack my shit up and head home, nothing simpler than that man. 

I may even do a session later on today since my energy levels are high today, who knows. Could another 600 Rep Workout be in the books? We shall see. Be sure to use my code POWERANDMIGHT to get 10% OFF your order when you pick out a band or set of bands you want. 

With the type of mood I'm in, it makes me think of this quote I found on threads by Gary Vaynerchuk who put up "Every minute you spend trying to cut down someone else's tree down, is a minute you spend not growing yours." Fuck that's powerful. There will be people who try to cut you down, trust me, someone tried to do it to me but they never succeeded and I'm still fucking standing doing what I love and sharing my experiences and love for training with all of you. People who make attempts and fail miserably, never take the time to grow themselves, they just get stuck in a miserable loop that never ends. Grow like a redwood man. 

Be amazingly awesome and go kill it today. You got this. 

The Sapate: An Ancient Bodyweight Exercise Showcasing The Near Mythic Origins Of The Burpee

 In the modern times of the Fitness Industry, people are just dying to package agony as something innovative. Micro Splits that hit fanatical gym bros with glee, some format of HIIT styles bending the rules of realistic approaches in CrossFit and those cheesy-ass infomercials that sell waistline gadgets like it's the best thing since the fucking wheel. Here in reality land, if you want to really dig into the type of training that made men practically immortal athletes and dominate a sport in their native land, walk away from the fluorescent lights of a chrome & Fern Gym (great saying from the legendary Brooks Kubik) and get into the red clay pits of India.

Pehlwans or otherwise known as practictioners of the art of Kushti, which is a very old discipline of traditional wrestling where athletes perform in the dirt. One of the major exercises that is arguably the heart and soul of the art is a grueling move named the Sapate. From today's point of view, the Sapate looks like the caveman's version of the Burpee. Now, if we tried to compare this exercise to what we know of the Burpee today, it's like comparing Wolverine's Claws to a damn Butterknife. The Burpee was first in the game by Royal H Burpee who was an American Physiologist that tested people's cardiovascular fitness that didn't include the push-up or the jump. The Sapate on the other side of the coin is the bridge gap that blends the Hindu Push-Up (Dand) and the Hindu Saquat (baithak) into one superpower.

Performing this bad ass exercise has a somewhat meditative focus to it but with great intensity. Squat down as if doing the Hindu Squat, place the hands on the ground and explosively thrust the feet back diving the chest near the ground, arching your spine toward the heavens like a Viper striking before driving the hips (if possible). A solid rhythm is in place each rep and to be in as good of form as you can. Many wrestlers in this sport of wrestling don't do something 30-50 reps; They'll do insane numbers like in the triple and quadruple digits almost daily to develop a gas tank that would even test Captain America. 

However; it cannot be understood enough that the raw and ferocious power of the Sapate is first and foremost, an entity in the sacred environment of the Akhara. Kushti, as an art is more than just sport and competition, it is a discipline that is considered Holy. In Akharas around the region, before he even takes a step into the dirt ring, a wrestler or group of wrestlers bow before an alter that is dedicated to the Monkey God Lord Hanuman. The God that is the poster child of Strength, Humility and believe it or not Celibacy. 

The dirt pit or ring is filled of soft earth. It is treated with respect and holy devotion. Wrestlers will ritually rub the dirt and mud to their skin that supposedly protects their gripping ability, abrasions from the constant hand to hand techniques and in a way submerging themselves into the earth. 

When it comes to the Sapate itself, it is a key ingredient to this act of athletic endeavor that it takes on the form of of superior conditioning so a competitor can go sometimes for hours in matches. It's one of the grandaddy's of Physical Culture that blends traditional sport and combat which strips it down to the roots of what we can understand the essence of being an athlete. 

Give this move a go. You don't need to do as many as a wrestler but you can test what you're capable of in various ways. You can do a max set and increase little by little, or you can do it HIIT Style doing as many reps as you can for 30 Seconds, Rest for 90 Seconds and repeat that for a total of 8 rounds. Learn to get used to the movement itself, go a bit slow and find the rhythm, as you can get stronger and more durable, add some speed to it but don't lose your form. Remember to treat moves like these with Respect and it will reward you later. Be amazingly awesome and hope you enjoyed a little history.        

Does Working Out Mean It Has To Be Your Whole Personality?

 I see this question sometimes on Social Media and people have different answers for it. Some treat exercise or fitness as nothing but that and the rest of the world is just a blur, others make it just another part of their day and do whatever after that. For me, I don't know if I would put it as part of my personality or as if its the only thing that matters but more of the lines of it being my passion and using it as an outlet or an entity that utilizes aspects of life outside of it.

Don't get me wrong, fitness is a part of who I 'am, has been for decades and I wouldn't give up on it for anything, but there are separate forces that blends itself together with my daily life. I train for all sorts of reasons and it varies to what I want to do. I'll experiment with things, do a routine here and there a while, push past bouts of emotions, quick moments before going off to do something, mix and match things, have a little fun and sometimes just tackle it with a vengeance because I need to get shit out of my system. 

Yesterday alone, I did 3 workouts because certain things just drove me to do them. Worked on my neck using the Neck Flex Harness with the Resistance Band doing 400 Total Reps. Later in the day did a 500 Rep Dopa Band Circuit, would've wanted to go longer but mentally, things were weighing heavily on me and in those moments, it was the best I got. Before going to bed, I did Joint Loosening Exercises and a HIIT Workout of doing the Sapate for 30 on, 90 off for 8 Rounds. Pretty damn good workout.

This morning, I woke up stupid early and just decided to get something in. Started with my Neck Mobility Routine, Joint Loosening Exercises and Isometrics. A couple of the Isometric Exercises was doing a unilateral Curl and Overhead Press which together alone was 12 contractions, throw in 3 Wall Sits, 3 Upright Row Positions, Hybrid Push-Up & Squat and 9 Positions for the Core (Dead Bug Crunch, Hollow Body, Arch Body & Side Bends) which all together comes out to 29 contractions at 7-12 seconds each at 75-85% Intensity. That's a hell of a workout. 

If I don't do any other workouts today, cool. That kicked my ass and I love it. It is part of my personality, maybe the majority of it but there are things outside of working out that show that I'm more than just some fitness nutball. 

After my gram's passing and finally getting back into my element, certain aspects of it has changed me in some format. Talking with my family a bit more than I have in a very long time, has been comforting, laughing together and not just shooting the breeze or throwing random memories of the crazy shit we did growing up that made our grandma question certain things yet put up with us and still made us feel loved and appreciated. I've thrown some of her lessons around in my own life now that makes me understand some things better. Looking back on my childhood, we had our ups and downs but I'm glad I had her in my life and it is funny that I use to freak her out even as I got older and getting into steel bending and all that. I gave her a few shocks when I would fall back into a bridge and kick over and back or rip a phonebook in half, bend a 6 inch spike or just show her some of the videos I did back in the day. She got a kick out of those really because she saw something in me and encouraged me to do what I love. I miss her very much.

So, does working out mean it has to be your whole personality? I guess it depends on the individual and what they do to make things in their life better. Some take it to extremes and need to be put in the nuthouse with the ridiculous claims they make or rant on stupid shit that make no sense and blends reality with fantasy and delusional obsessions & overwhelming jealousy. Others use it to give people hope, opportunities to better themselves and have something to hold onto along with building knowledge & application. Sometimes, they just workout because it's just another thing to get through the day with, that happens. 

Have a great day today, make it amazingly awesome for you and those around you. Train hard, train smart and have a fucking blast. 

If you're looking for some awesome workouts that will last you a lifetime and enjoy, go and Pre-Order Matt Schifferle's New Book Strength Training For Longevity. Using practical and realistic programming that keep you active, capable and independent for decades onward. This won't be like other courses that some will claim you need to be extreme and train to exhaustion. That's just unrealistic and dangerous marketing hype and bullshit. You don't need workouts that go for long periods of time or train until you're completely drained, that's just going to cause more heartache and take way more time to recover than needed. With STFL, this relies heavily on actual function and putting things together that gives you energy and well being to carry groceries, climb stairs, move better and keep yourself balanced beyond your 40's, 50's and longer. Don't kill yourself to get results, be smart and train for real strength & health. 

The Farmer Vs. The Machine

 

If there was ever a competition to determine certain aspects on what it means to have a strong neck, it be two powerhouse wrestlers that defied the meaning of Neck Strength. Farmer Burns and Marine Mike "The Machine" Bruce come to mind and I want to break down why.

First off, although they come from completely different backgrounds and training style, there's no question both men have a higher IQ on Submission Grappling than many today and out of the two, Mike is very underrated. He came from beginnings that would put a lot of average guys in therapy but he persevered and became one of the strongest guys for his size pound for pound and a great athlete overall in his prime.

Martin Burns was born during the most important war in American History and busted his ass to take care of his family even at an early age. He made wrestling an artform but knew what it took to cripple somebody if he wanted to. Arguably the greatest hooker of any generation but was also most likely the GOAT when it came to being a coach. If you ever understood the dominance of Frank Gotch, you can thank the Farmer for that and many other champions he developed. 

When it comes to training the neck, these two alone are in many aspects without equal. Both devoted time and training to make their neck as strong as possible while also maintaining health. Mike trained in an era during the early UFC years and became a hell of a grappler and fighter training under coaches like Tim Gillett. In a time where steroids and other drugs were growing in sports, this bad ass marine never went that route and relied heavily on good old fashioned conditioning, crazy heavy strength training and old time strongmen principles by bending steel such as spikes and horseshoes. He was trained in the old time strongman feats by Bud Jeffries and because of Bud's guidance and wisdom, Mike developed a level of performing strongman very few if any can comprehend. 

Burns was not only a man of principle, he was heavily into systems that weren't considered the norm at the time and utilized the idea that although conditioning was a priority for wrestling, the ability to practice precision and timing made the biggest difference and reading an opponent with such accuracy that getting them into practically any position he wanted, made him one of the most dangerous wrestlers of all time. The man rarely ever lost a bout and this was in a time where contests were mostly legit and had scientific entities along with tactics that broke bones, shattered tendons and destroyed the spirit of any man that tested him. 

Both men made an impact in their time and although the Farmer is more famous of the two, there's no question that Mike had an impact on others in the shadows. Now the purpose of this post is to look at their styles when it came to training the neck. They knew the ins and outs of neck training for their sport but took things to a level most are baffled to this day when you dig into what they did. 

Burns' biggest known feat of Neck Strength was the Hangman's Noose Feat where he trained his neck to the degree of not only developing a 20 incher on a 165 lb frame but can hang from the noose itself for a solid of period of time and not get injured or for that matter die. If you could choke out the Farmer, you might as well be celebrated as royalty because the man's neck was so freakishly strong, it was damn near impossible. In his book Lessons In Wrestling & Physical Culture, he puts quite a stint of neck training where you do self resistance exercises and bridges to create a powerful entity and even threw in rocking in the front bridge until fatigue. How can you go wrong with that?

For Mike? If it came to the science and hardcore truth about training the neck next to Ted Williams teaching you how to hit a baseball, it ranks right at that level of greatness. There wasn't a method The Machine didn't do that made his neck a force of nature. From heavy weights, to high rep training, band work, bridges and more, it is above and beyond what others before or since have accumulated. When it came to feats of strength, even the Farmer would question Mike's sanity because he made almost the hangman's noose look like a joke. Mike had steel bars bent across his throat. Even Horseshoes didn't stand a chance, Mike had them bent and it is incredible the way it is done. It's hard enough bending horseshoes with your bare hands but to have them bent across the throat where it could easily crush the windpipe of a normal human being is just nuts.

Who would win in a contest of this context? I would put my money on Mike and this isn't about being biased, when you look into the feats and the training methods, Mike took it steps further than Burns did. Wrestling wise, even Mike might say Burns was the better wrestler because with Catch in Burns' time, you had to learn how to cripple someone and get dirty when it was called upon because back then, there weren't big payoffs let alone medical modalities. Mike could still go if he wanted to and knows how to break a limb but he also has that marine mentality. Not taking away anything from either man, they both could fight in ways that question a lot of other guys' manhood with the way they handle themselves. 

If you want to have the strongest neck possible, check out Mike's Channel on YouTube on Building A Thick Neck . Want to train without weights or doing bridges, check out the Neck Flex that also uses a resistance band. Train myself with these little fuckers and will do a total of 300 or more reps hitting 25-50 in different directions. Keeps my neck at around 18 inches in my 40's. Be amazingly awesome and keep things going. A strong neck could save your life one day. 

The Legend Of Danny Hodge: Toughness That Shattered Steel And Forged Iron Through Physical Dominance

In today's world of Social Media where you'll find so called "Tough Guys", you'll find many would actually tap out when the pressure gets real. You want to talk about toughness, it could be argued very few can be tougher than the Superman from Oklahoma. A man that was raw and stood on a mountain of incredible strength that very few if any can even comprehend.

Born in the midst of the great depression in 1932 in the town of Perry, Hodge wasn't the type of guy that chased fame and sure as hell didn't care about gimmicks. Danny was a man among men that was forged in the fire of a hardscrabble life. On the mat, in the ring and the incredible feats of strength he performed, it almost sounded like tall tales of American Myth. When you realize that it was real, it just makes things all the more jaw dropping. He wasn't some polished athlete, he was what the words "hard work" stood for; built himself on farm work, working in oil fields and had the spirit of a fucking lion that roared in the faces of broken bones, car crashes and whatever opponent wanted to test him.

His resume in amateur wrestling seems like a myth in a and of itself. At Oklahoma University, nobody could take him down and this isn't a metaphor, this is literal. In his insane 46 victories, 36 of them alone were pins. Not one, not two, but three NCAA Titles at 177 lbs. Was awarded Outstanding Wrestling honors and in a 10 Day Stretch, won the NCAA Title, AAU Greco Title & AAU Freestyle Title. All pins. Won silver in the 56' Olympics but there was some controversy due to political crap and questionable calls that robbed him of the Gold. 

Although not his particular style of grappling, Hodge was efficient in hooking and had such bad ass grip strength that he can turn pliers into scrap and crush apples into pieces with his bare hands. Even by his 80's, he was still able to accomplish these feats. Nature gave him the tools and life gave him the opportunity to weaponize them. 

In Pro Wrestling, he dominated in a time where it had more colorful characters than legit shooters who could perform. They were a dying breed and Hodge was one of the last men to step in the ring without some crazy gimmick or character. He was his own man and people still ate it up. A multi-time Junior Heavyweight champ in the NWA and wasn't the typical performer that would dance around or cut promos. He just got in the ring, stretched you if you didn't follow the script and made sure you were there to do a job and not go off the rails around the boys or the promoters. There's even a story where he taught a wanna-be a lesson in humility that was giving Jim Ross a hard time. The guy never stood a chance against Danny. 

He was also a Golden Gloves Boxer with an undefeated streak as well, going 17-0. There are great wrestlers and great boxers but very few if any had the honor of being a champion in both sports. He wasn't just tough, he was as resilient as they come with the way he was brought up and how he had to get himself out of situations that would make most men bury themselves in various dark entities. It was pure hell if there ever was one. Growing up with an alcoholic father and a mother that had severe depression, home burning down before he was 10 years old that left his mother burned around 70% of her body, it was these things that made him learn lessons beyond what a normal body should've. He pushed himself hard through it all, enlisting in the Navy and wrestled bears while building a body that was compact but packed a punch more than anybody can dream of. 

You want to talk about a test? Back in 1976, he drove home after a match and fell asleep at the wheel, crashed his car and going into a lake. He broke his neck and while most men would've been dead and gone, he survived and recovered. Although miraculous, it was also time for him to leave the boots in the ring. He still showed up in some capacity, inspiring other wrestlers and performing his strength feats to crowds and lived in in his hometown until death finally took him on Xmas in 2020 at 88 years old. Despite having dementia in his later years, he still had a presence, an aura that was uncanny and powerful. You weren't meeting just an old time wrestler, you were looking into the eyes of a man told death to fuck off for a long time. 

What made this man special went beyond his grip strength, accomplishments on the mat or in the ring, it was his attitude. Coming from a time of the Dust Bowl poverty stricken era, he kept fighting and made himself into a legendary figure that some of the best shooters of the modern era admired. He never used steroids or needed media attention; just pure power, determination and a grip that was astoundingly epic. He was a reminder of what real men were and built: Legacies that overshadowed the record books.

Today, the Dan Hodge Trophy is awarded to the best wrestler in NCAA Wrestling. What the Heisman Trophy is to College Football, Danny's award is to College Wrestling and it wasn't by accident. It was to showcase what dominance looks like. He set the standard, leaving a trail of crushed apples screaming opponents and an inspiration to athletes everywhere. Real power isn't loud, it's relentless and unbreakable. 

Train hard, be a force of nature and honor the legends that came before you. Be amazingly awesome. 

Deceptive Strength: Developing Freak-Like Power Without Looking Like A Oversized Cartoon Character

 

Many gym goers will not only chase the mirror muscles but will sprint towards it with extreme determination without considering the consequences and hidden aspects of what it means to have those "muscles". A great book obliterates one of the greatest lies in Fitness Culture, that you need to be huge in order to be strong. 

The author; Logan Christopher, was once as weak as a little puppy and went on to become pound for pound one of the strongest men I've ever witnessed and one of the most gifted strongmen the world needs to know more of. From steel bending to deadlifting over 500 lbs, making handstand push-ups look effortless and juggling 40kg Kettlebells (this isn't a typo, its real as it gets). Even with all these accomplishments, he stayed very lean and incredibly compact. He wasn't nor ever will be a bloated bodybuilder. It is just raw and awesome strength & power that turns heads for all the right reasons. 

His inspiration was drawn from the old time strongmen of yesteryear: Mighty Atom, Alexander Zass and Arthur Saxon whom didn't look all that menacing in street clothes but DE-STROYED various feats of strength that to the naked eye seemed impossible. This particular guide not 1 or 2 but 5 factors that show the importance of strength beyond muscular size. You'll be getting 25 key concepts to how you can apply this, 50 exercises that showcase classic moves that built men and 20 workouts that embeds into your brain on the aspects of skill-strength, the power in your tendons, harnessing leverage and intelligible progressions over nonsensical hypertrophy.   

Train to learn how to use your genetics and not against you. Master how to signal your body, timing your nutrition and thinking outside the box that gives you the true key ingredients of the methods the old timers used. This book is over 140 pages of no bullshit wisdom that blends the old school secrets of the strongest men of their time and modern day scientific research.

Don't just look strong, become it with a fucking vengeance without having to take steroids or hgh or any of that crap. Get your hands on Deceptive Strength and forge the kind of super powers that last. Be amazingly awesome and keep killing it. 

Training Through Grief And Emotional Rollercoasters

 When certain aspects of life hit you especially after losing a loved one, you still give yourself the time to do what gives you the ability to process in your own way and get the most out of what is possible. Even if its just finding a way to play around it. For me, it was my training.

During those 3 days, I did a total of 4 workouts. First day was traveling day and getting settled in. I did Isometrics at the airport to keep active and then after unpacking and winding down, I went out and did a 500 Rep Circuit with my Dopa Band. Feeling the cool ocean air and just getting that groove in. Nothing hardcore or anything, just doing what I love. It was good to be active and doing what was possible for me in the moment.

Second day, I got up around 430 in the morning cause sleeping just didn't happen a whole lot considering what was going to be a hell of a day. Around after 5 or so, I took my band out, feeling the cool, crisp air in the California Fog. Didn't feel that cold to me but it wasn't very warm out either, then again, what I put myself through did help heat up my body and looking like steam coming off of my body while I trained. I did a 720 Rep Circuit of 6 Exercises, 10 Reps each for 12 Rounds. It was my only workout of the day and I'm glad I had the discipline to do it before things rolled.

Third day, another traveling day, getting up at 4 in the morning to hit up a flight with a layover and then to our final landing which hit around 2 ish. Didn't even get home until sometime after 5 for certain reasons and the only workout I really wanted to do was a round of Isometrics with the WorldFit Iso Trainer. Just enough to get that burst of energy blasting and strengthening the muscles and tendons after a long day. 

Working out in this series of events is more than just discipline, it's knowing that despite the chaotic rollercoaster rides that includes dealing with loss, there's still something you can do even for a few minutes that brings maybe a bit of comfort and making the effort that you can do a quick thing for yourself so later you can be there for others in the present moment. I'm not saying its required or anything but I do encourage you that if you're going through tragedy or dealing with something of this caliber, find an opportunity to do even a small micro workout to help you cope with what has happened around you. When things like this come around, emotions can be very high but can also make you crash hard and people can do some crazy shit when emotions run high and a good workout is a far better choice than certain alternatives.

Those workouts (or at least that morning circuit) gave me the strength I needed beyond the physical to help me be present with the people I care very much about and just be. Sometimes we get anxious and full of adrenaline that it briefly makes us unable to think clearly and possibly go off the rails. For me, it was about fighting back what would've made feel things more than I already was and lose some focus on what mattered that day. It helped me focus but also allowed me to express my emotions in the way I needed them to be instead of possibly becoming unpredictable. 

Our world may have stopped for a short time but it gave us opportunities to learn how we move forward individually and as a family. From an individual stand point, we all did things differently but it also bonded us. As a family, yeah we are scattered and live lives in different places but when push comes to shove, when we are all together, we have our quirks and our interests in things but we also have each other and knew that we were going to be ok. Even in the end, my grandma knew we were going to be ok.

Thank you for taking the time to read this and keep being amazingly awesome. 

The World Stood Still For 3 Days

 The last 3 days have been a rollercoaster that took a toll on all that were a part of the events that unfolded. All had their own individual set of grieving but it was the togetherness that kept things moving forward. Emotions were at their peak levels, some were higher than others but you knew and felt the raw and authenticity of those emotions even beyond reasoning or understanding.

For 3 days, the world stood still as my family prepared, went through and going through the process after of saying goodbye to my grandmother. The funeral in and of itself was the toughest of them all for obvious reasons but it was also a sight of genuine love and coming together that made that tough day not so much easier but tightening what we all needed. Each other. The woman that truly started it all with us was laid to rest with every generation that came after her celebrating her life and bringing memories that will last a lifetime. When I say every generation, it's not an exaggeration; her two children, her 6 grandchildren and 5 great-grandchildren all attended. She lived to see all these people be born and grow. 

My grandmother left behind a legacy that is the stuff of legends. Born into a world that had arguably the greatest boom in American history, lived through the great depression, saw many presidents sworn in, saw a man walk on the moon, held multiple jobs, ran an antique store, raised two kids by herself, retired at the age of 83, was still a child when the Babe hit 60 and so much more. But, like the above, saw every generation born and grow, the oldest being almost 24 and the youngest being around 8, not many people can say that. She was 105 and gave us something to remember and cherish.

Our world will never be the same again especially to her two kids, my father and my aunt. To us grandkids, no more nights of laughter, confiding and being with the person that helped shape us individually. If there was ever someone who knew how to keep fighting to the bitter end, it was her. She was the closest to us that was considered immortal and if the words "There can be only one" had a name, it was my grandmother's. For her great-grandkids, they learned the hand that held us before them and will live on knowing where they came from and what she represented in the very depths of the human soul that will never be duplicated. 

I'm grateful to have seen this woman live for so long it's still mind boggling. To have lived as long as she did with the way she ate and drank, it ought to be scientifically studied. I don't think there was ever a time she turned us away, she lifted us up when we were at our low points, she carried our pain, our sorrows and she taught us what it means to be a family.

I had the honor of helping her go into the earth next to at least two of her siblings and her parents. I helped one of my sisters read a passage in the bible so she wouldn't do it alone. I got to read my Beacon Of Light Article to all who attended the luncheon after the service upon request of my dad and was happy to do it. I was helped by a nephew, my brother, my uncle and my brother-in law to carry her to the hearse and to her burial place. It was one of those surreal moments that will never fade. 

My siblings, cousins and I all have memories that will carry in our hearts forever and she gave us all something that will never leave us, her hand on our shoulders as she watches us continue on in our lives to be there for the ones we love as she had done for us unconditionally. I will miss her everyday and use her lessons that have been instilled since the day I was born. She was and always will be the greatest strength that our family ever had.