Craftsmanship And Raw Power: Stronger Grip's Strength Over Metal

Strength and equipment come in many forms, but if you want to see something unique and bad ass, one place shares those common entities with extra flair for serious growth. What you may find, you may not see anywhere else—you'll see things that'll give you that raw, primal power that shakes the earth beneath your feet. You’re not satisfied with cookie-cutter gym gear or flimsy fitness fads. You want tools forged with purpose, built to transform you into a force of nature. That’s where StrongerGrip.com storms into the arena, swinging sledgehammers and shattering limits like a modern-day Thor. This isn’t just a website—it’s a battle cry for those who live to grip, lift, and conquer. strap in you crazy bastards, because we’re diving into the heart of what makes Stronger Grip the ultimate forge for superhuman strength, in the most unapologetic way possible.

The Forge of Legends: What Is Stronger Grip?

StrongerGrip.com, crafted by the metal-wielding maestro Ryan J. Pitts, isn’t your typical run of the mill fitness store. It’s a crucible where iron meets grit, and legends are made. This is the home of custom strength gear—tools designed not just to train but to awaken the beast within all of us. From monstrous sledgehammers to even fucking Jason Vorhees' machete, every piece is a work of functional art, built to push your limits and laugh in the face of “impossible.” Ryan’s creations aren’t just equipment; they’re a philosophy: Grip it. Move it. Own it.

Think of Stronger Grip as the Colosseum of strength training. It’s where warriors go to arm themselves with tools that don’t just survive the grind—they thrive in it. Whether you’re a strongman, a martial artist, or a garage gym gladiator, this is your arsenal. And let me tell you, there’s nothing more satisfying than wrapping your hands around a Stronger Grip tool and feeling like you could rip a mountain in half. Having several pieces made by Ryan, I can attest to this.

The Power of the Grip: Why It Matters

The real deal here—strength starts with your grip. You can have biceps like boulders and quads that crush concrete, but if your hands can’t hold the weight, you’re just a statue waiting to crumble. Stronger Grip gets this on a primal level. Ryan J. Pitts has made it his mission to forge tools that turn your hands into iron vices, capable of bending steel and crushing doubt. 

Take the GripMo, a versatile beast that offers three ways to train your grip, opening the door to countless movements. Plug in a loop, anchor a band, or just choke down on its rugged surface—it’s like having a dojo for your hands. Or how about the BandGrips Handle and BandAnchor? These bad boys turn resistance bands into weapons of mass construction, letting you hammer your forearms, shoulders, and core with relentless intensity. The response from the strength community? “Super positive,” as Ryan himself put it, and that’s no surprise. These tools don’t just build muscle—they build might that even the old timers would be proud of.

And then there’s the Machete from Friday The 13th, used for training like the Indian Clubs, it's a thing of beauty that's so massive it makes Crocodile Dundee’s knife look like a butter spreader. This colossal of a club isn’t just nuts to use; it’s a challenge to your very soul, daring you to pick it up and prove you’re worthy. If you're a classic horror fan, you're in for a nightmarish good time.

 Stronger Grip embodies that spirit for the iron and those who go outside the norm. Every piece of gear is a lesson in resilience, a reminder that strength isn’t just physical—it’s mental, emotional, and downright spiritual. Ryan J. Pitts isn’t just a craftsman; he’s a strength alchemist. His blog posts on StrongerGrip.com are like war chants for the iron-hearted. The man writes with the passion of a Viking poet, and you can feel the fire in every word. It’s not about selling gear—it’s about inspiring you to become your own legend.

This is where Stronger Grip stands apart from the sterile, mass-produced fitness world. It’s in your face. It’s real. It’s for those who roar at challenges and fight against mediocrity. You don’t just buy from Stronger Grip—you join a movement that has been going on for nearly 2 decades.

Tools That Forge Of The Norse Gods

Want To Talk About Gear? Stronger Grip’s lineup is a hall of fame for strength nerds. Here’s a taste of what you’ll find:

Epic Sledgehammer: A Hammer so colossal it demands respect. Perfect for strongmen and women who want to test their mettle.  

Barrel Clubs: A set of grip-training masterpieces with endless versatility. Your forearms will thank you—or curse you. Either way, they’ll grow. Remember the Club challenges by wrestler the Iron Sheik? These bring back a classic with a new perspective on building power with fierce animalistic strength. 

Burger Grips With Hooks: Turn pulldown machines into a nasty upper body strength assault. Simple, brutal, effective. Or hook them to regular barbells and get a unique look at what grip strength is all about. 3.5 & 4 inch Grips available. 

Barbarian Army Strength Sword: Swing this, and you’re not just training—you’re channeling ancient warriors.  

Custom Creations: From unique trophies to functional metal art, Ryan’s custom work is as badass as it gets.  

Each piece is handcrafted, not churned out by some soulless factory. That’s the Stronger Grip difference—every tool has a story, a purpose, and a challenge embedded in its steel.

Join us Strength Seekers

Stronger Grip isn’t just a store; it’s a call to arms. It’s for those who see heavy ass hammers and the like and think, “Challenge accepted.” It’s for the misfits who train in the rain, who grip harder when the world says let go, who laugh when the bar bends. Ryan J. Pitts and StrongerGrip.com are your allies in this quest for functional strength that would make even the gods have their jaws drop.

Stronger Grip isn’t for everyone. It’s not for the faint of heart or the casual gym-goer who’s happy with a 20-pound dumbbell and a smoothie. It’s for those who crave more, who live for the moment when their hands grip iron and their spirit soars into the universe. It’s for the strength seekers, the power chasers, the might makers.

So, what are you waiting for? Head to Stronger Grip, grab a tool that screams “epic,” and start forging your own legend. Don't just be amazingly awesome, be epically awesome.

Stay strong, stay mighty, and keep gripping the impossible.

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Why Weight Vest Walking Is Your Path To Great Strength

Good morning everyone. If you’re looking to forge a strong body and mind with such simplicity it's not even funny, it’s time to strap on a weight vest and walk. Yeah, you read that right—walking, that primal movement we’ve been doing since we were kids, just got a hardcore upgrade. Weight vest walking isn’t just exercise; it’s a decision to challenge the norm. It’s you, defying gravity, building strength, and carving out a version of yourself that’s unbreakable. Here’s why this bad ass method deserves a spot in your dose of developing incredible power.

1. Strength That Sneaks Up on You

When you sling that vest over your shoulders, every step becomes a rep. Your legs, core, and back are forced to level up, carrying that extra load with every stride. It’s like turning a casual stroll into a full-body resistance workout. Studies show that walking with added weight can increase muscle activation by up to 20% compared to regular walking. That’s your quads, glutes, and calves getting chiseled while you’re just… walking. No gym, no problem—just pure, functional strength forged in the real world.

2. Burn Fat Like a Furnace

Want to torch calories without sprinting until your lungs scream? Weight vest walking cranks up the intensity without the joint-pounding impact of running. Although Sprinting is much better than jogging. Research from the Journal of Exercise Physiology found that adding 15% of your body weight can boost a caloric burn by 12-15% per session. That’s hundreds of extra calories smoked while you’re out there owning the pavement. It’s low-impact, sustainable, and turns your regular walk into a fat-incinerating mission.

3. Mental Grit Forged in Every Step

Time to get real (when isn't it?): Carrying extra weight isn’t just physical—it’s a mental crucible. Each step with that vest hugging your frame is a choice to push past comfort. You’re not just walking; you’re building discipline, resilience, and an iron will. When life throws challenges your way, you’ll already know what it feels like to carry the load and keep moving. That’s the kind of mindset that separates the mighty from the masses.

4. Bulletproof Your Bones and Joints

Think walking is “too easy”? Add a vest and watch it become a bone-strengthening beast. Weight-bearing exercise like this stimulates bone growth and increases density, reducing your risk of osteoporosis as you age. A 2023 study in the Journal of Strength and Conditioning Research showed that weighted walking improved joint stability and reduced injury risk in active adults. You’re not just getting stronger—you’re building a foundation that’ll carry you through decades.

5. Anywhere, Anytime

Here’s the beauty (Or the hell): you don’t need a fancy gym or a personal trainer. Strap on that vest and hit the streets, the park, or even your backyard. Rain, shine, city, or trail—it doesn’t matter. Weight vest walking meets you where you are. Start with 10 pounds, level up to 40-50, and watch your body adapt like a machine. It’s versatile, scalable, and doesn’t care about your schedule or budget.

How to Start?

Grab a vest—start light, maybe 10-20 pounds. Walk 20-30 minutes, 3-4 times a week. Focus on posture: shoulders back, core tight, strides strong. Gradually increase weight or time as you get stronger. Listen to your body, but don’t baby it. You’re not here to coddle your training—you’re here to crush it. I like putting on the 40 lber and going for about 30-45 min. door to door. 

The Call to Greatness

This isn’t just about fitness; it’s about claiming your power. Weight vest walking is your chance to move with purpose, to feel the weight of your ambition, and to build a body and mind that refuses to give in. So, strap it on. Step out. Own every step like the beast you are. The world isn't waiting—go show what you’re made of and remember that every small hint of progress always leads to the bigger picture. 💪  

Stay mighty, stay relentless and be fucking amazingly awesome.

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Ready To Go Beast Mode With Movement 20XX?

It’s time to break free from the cookie-cutter gym grind and tap into something primal, something real. If you’re tired of soulless reps and chasing numbers that don’t mean jack shit for how you move in the real world, then Vahva Fitness’ Movement 20XX might just be the spark to ignite your inner beast. This ain’t your typical fitness program—it’s a philosophy, a lifestyle, and a damn powerful way to reclaim your body’s potential. Let’s really get into what makes this course a game-changer, straight-up.

What the bloody Hell Is Movement 20XX?

Movement 20XX, crafted by the Finnish fitness rebels Samuli Jyrkinen and Eero Westerberg, is Vahva Fitness’ flagship program. It’s a bodyweight-based system that blends strength, mobility, and flow into a holistic approach to fitness. Forget the bro-science of “lift heavy or go home.” This course is about moving like an animal, flowing like a martial artist, and building a body that’s as functional as it is jacked. Drawing from martial arts, gymnastics, calisthenics, and even a pinch of yoga, it’s designed to make you strong, limber, and ready for anything life throws at you.

The program’s core philosophy? Your body is built to move in a million dynamic ways, not just to pump iron in a straight line. It’s about mastering lizard crawls, animal flows, pull-ups, and movement patterns that make you feel like a predator, not a robot assassin. With a 6-month structured plan, HD video tutorials, and lifetime access, Movement 20XX is your blueprint to becoming a versatile, injury-resistant badass.

Why Movement 20XX Hits Different

Here’s the raw deal guys: most fitness programs are obsessed with making you work that "no pain, no gain" bullshit and "ground and pound" you into the earth instead of making you better. Movement 20XX flips that script. It’s not about redlining your body into a sore, broken mess. Instead, it’s about precision, control, and progression. Here’s why it’s worth your time:

Holistic Gains, No BS: This program hits strength, mobility, and flow in one insane package. You’re not just building biceps; you’re improving joint health, coordination, and agility. Lizard crawls and animal flows torch your core and make every joint in your body bulletproof. Many users of this program, who ditched kettlebells and other implements after battling lower back pain, reported feeling “amazing” after six months—stronger, more mobile and pain-free.

Going Beyond The Gym: You don’t need a fancy gym or equipment. A small room and maybe a pull-up bar are enough to dominate these workouts. Perfect for those of us who’d rather train in a park or at home than deal with crowded gym bros. The workouts are short—15 to 30 minutes—but don’t let that fool you. They’ll humble you, they've hit me hard at times and I still felt like a million bucks.

Cub to Beast: Whether you’re a couch potato or a seasoned athlete, Movement 20XX scales to your level. Beginners get clear coaching to nail the basics, while advanced movers can crank up the intensity with harder progressions. Maria, a mom who learned cartwheels for the first time, unlocked moves she never thought possible. That’s the kind of empowerment we’re talking about.

Fun as Hell: Let’s be real—most workouts are so tedious and boring. Not getting that crap here. The animal-inspired flows (think bear crawls, monkey walks, and low-flow rolls) and creative movement patterns keep things fresh. It’s like playing while getting shredded. Users rave about how the workouts “never get dull” and feel like a dance with your own body.

Injury-Proof Your Body: Unlike programs that grind your joints into dust, Movement 20XX prioritizes posture and structural balance. It’s helped a ton of people who had ankle, knee, and hip pain, move pain-free and build muscle. The focus on mobility and proper form means you’re not just chasing gains—you’re building a body that lasts.

The Gritty Details: What You Get

When you sign up for Movement 20XX, you’re not just buying a course—you’re investing in a transformation. Here’s what’s in the package:

Nearly 100 HD Videos: Eero Westerberg himself walks you through every move with crystal-clear demos. No guesswork, just precise instruction on what to do and what not to do.

6-Month Training Plan: Daily workouts and weekly schedules take the thinking out of your training. It’s plug-and-play, with progressions that evolve as you get stronger.

Five Core Elements: The program breaks down into lizard crawls, climbing, squats, static strength, and active flexibility. Each targets different aspects of movement, from explosive power to fluid grace.

Flow Routines: Eleven structured flow routines blend movements into seamless sequences. Think of it as choreography for your inner warrior. Plus, a free expansion library that adds even more flows to keep you progressing and learning.

Lifetime Access: Pay once. The Recommended Package which gives you the Full access to Movement 20XX. Your access never expires All content and bonuses included. 6-month training program plus a Special: Movement MasterClass is under $300. 

If you want to go for the Personalized Experienced which includes all the stuff the Recommended Course has but you also get an additional 3 months of online coaching with Eero Westerberg (Includes a personalized plan, 2 consultation/coaching calls, email support and form check analysis) which is at under $2500

Compare that to $60-$100 per session for a personal trainer who might not even get movement training.

Money-Back Guarantee: Vahva stands behind their product with a 30-day, no-questions-asked refund policy. That’s confidence in their system.

The Real Talk: Pros and Cons

No program is going to be perfect, so let’s cut through the hype.

Pros:

Transformative: Users report insane improvements in mobility, strength, and confidence. One 44-year-old dude said he felt better than he did in his 20s.

Versatile: Works for all levels, from newbies to pros like UFC champ Jiri Prochazka, who trained with Eero.

No Equipment Needed: Ideal for home workouts or travel.

Fun and Engaging: The creative flows make training feel like an adventure, not a chore.

Holistic Approach: Combines physical and mental fitness, inspired by Finnish grit and Eastern movement practices.

Cons:

Pricey Upfront: Paying 4 digits, it’s a quite an investment compared to apps like Cali Move ($60). Is it worth it? If you value true quality and lifetime access, hell yeah. But it’s not cheap.

No Native App: The platform is mobile-friendly, but it’s not a dedicated app, which can feel clunky on phones.

No Progress Tracking: You’ll need to track your own gains, as there’s no built-in system for logging progress.

Not for Everyone: If you’re all about bodybuilding or maxing out deadlifts, this might feel too “flowy” for your taste. It’s for those who want to move better, not just look bigger.

Who’s This For?

Movement 20XX is for anyone who wants to own their body, not just sculpt it. It’s for:

Fitness enthusiasts bored with repetitive gym routines.

People recovering from injuries who need a low-impact, joint-friendly program.

Athletes looking to boost performance in sports, martial arts, or dance.

Beginners who want a structured, scalable way to get fit without a gym.

Warriors who crave a challenge that’s as mental as it is physical.

If you’re the type who wants to flow like a panther, lift like a gorilla, and move without pain, this is your jam.

The Verdict: Is Movement 20XX Worth It?

Fuck yes, it’s worth it—if you’re ready to commit. Movement 20XX isn’t just a workout; it’s a mindset shift. It teaches you to move with purpose, to respect your body’s natural design, and to push your limits without breaking yourself. The price tag might sting, but with lifetime access and a money-back guarantee, it’s a low-risk bet on a stronger, more capable you. Users like Annie, at 65, gained mobility they never thought possible. That’s the kind of impact we’re talking about.

This program isn’t about chasing six-packs or ego-lifting. It’s about becoming a functional, confident, and resilient human. If you’re ready to ditch the treadmill and unleash your inner beast, Movement 20XX is your ticket. Check it out at and start moving like you were born to.

Now, go dominate. 💪

Stay strong, stay mighty and be amazingly awesome.

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Disclaimer: Always consult a doctor before starting any fitness program, especially if you’ve got pre-existing conditions. Train smart, not reckless.

Note: Prices and details are based on available info as of 2025 and may change. For the latest, hit up Vahva Fitness.

Supercharge Your Lungs With The O2 Trainer

   

Welcome everyone. 💪 Ready to level up your stamina and dominate your game? Let’s talk about the Bas Rutten O2 Trainer—the ultimate weapon for unlocking BEAST-MODE breathing! 🚀 Crafted by UFC legend Bas Rutten, this bad boy is your ticket to insane endurance, whether you’re a fighter, runner, singer, or just chasing that next-level vitality. Let’s dive in shall we?  

💥 What’s the O2 Trainer?

This isn’t just some gimmicky fitness toy—it’s a scientifically backed respiratory training device designed to strengthen your diaphragm and boost lung capacity. Made from high-quality, latex-free silicone, it’s portable, durable, and ready to roll wherever you go. 🏋️‍♂️ With 16 resistance caps, you can dial up the intensity, forcing your lungs to work harder and smarter. Result? Up to 5X more oxygen intake and stamina that’ll make your competition cry. 😤  

🥊 Why It’s a Game-Changer

Bas Rutten, a three-time Pancrase champ and UFC Hall of Famer, knows stamina is EVERYTHING. He built the O2 Trainer to give you that “never gas out” edge. Here’s why it SLAPS:  

Boosts Endurance FAST: Just 4 mins a day of 30 reps strengthens your breathing muscles. Feel the difference in DAYS! ⚡  

Versatile AF: Use it while running, lifting, biking, or even chilling on the couch. No batteries, no apps—just pure gains. 🛋️  

Fights Fatigue: Trains your body to maximize every breath, delaying that “I’m done” feeling. Perfect for high-altitude challenges or intense sparring sessions. 🏔️  

Helps Asthma Sufferers: Users, who have battled asthma for years, have said it stopped attacks. Talk about life-changing! 🌬️

🦁 How It Works

The O2 Trainer restricts airflow with those slick resistance caps (from 14mm down to 1mm). Smaller hole = harder your lungs hustle. This strengthens your diaphragm and intercostal muscles, so you’re pulling in more oxygen with less effort. It’s like weightlifting for your lungs! 🏋️ Start easy, level up as you get stronger, and watch your performance SOAR into the damn stratosphere. 🚀  

🌟 Real Talk: Who’s It For?

Athletes: Fighters, runners, climbers—anyone needing to outlast the pack.  

Performers: Singers and musicians can hit those high notes with ease. 🎤  

Everyday Heroes: From hikers to desk jockeys, better breathing = better energy.  

Health Warriors: Asthma or heart failure? Users report massive wins (like climbing mountains post-heart failure!). 🏞️

💪 My Take On It

I’ve been geeking out over the O2 Trainer for some time and worked up to the 2.5 & 3mm. 🔥 After using it, I’m HOOKED. My conditioning workouts feel smoother, and I’m not sucking wind afterwards. The sleek green design is dope, and it fits in my gym bag like a champ. Pro tip: Start with the 13mm cap and follow Bas’s online vids for max results. 📹 Oh, and clean it with Bas’s natural lotion to keep it fresh. 🧼  

⚠️ Any Downsides?

Some users mention a slight learning curve to nail the resistance levels, and a few reported dryness from water resistance. But with clear instructions and a bit of practice, you’ll be a breathing BEAST in no time. 💨  

🏆 Final Verdict

The Bas Rutten O2 Trainer is a MUST-HAVE for anyone serious about crushing it. 💥 It’s not magic—it’s hard work paying off. For $59.95, you’re investing in stamina, confidence, and straight-up POWER man. Whether you’re chasing PRs, prepping for Kilimanjaro, or just wanna feel unstoppable, this device delivers. 🙌  

Breathe deeper. Train harder. Unleash your inner savage. 🦍 Get yours HERE and tell ‘em I sent ya! 😎 

Be amazingly awesome.

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An Epic Look At Bill Pearl's Legendary Book: Getting Stronger

If you're a fan of Physical Culture or want to learn some things from the old timers, take a seat ‘round the altar of strength, for today we dive into the sacred scrolls of Bill Pearl’s Getting Stronger: Weight Training for Men and Women. This isn’t just a book—it’s a journey, a roadmap to forging a body of steel and a mind of fire. Written by the four-time Mr. Universe, a colossus who tore license plates in half and bench-pressed 500 pounds like it was a warm-up, this tome is the Excalibur of weight training. If you’re ready to shed what has taken you down, get back up and embrace the grind, let’s rip into why Getting Stronger is THE ultimate guides to becoming a force of nature. 💪🔥

The Legend of Bill Pearl: A Titan Among The Gods Of Bodybuilding

Bill Pearl isn’t just a mam that was forged in sweat and iron, he's a five-time Mr. Universe, a vegetarian warrior who defied meat lovers and a sage who trained alongside his wife, Judy, proving strength knows no gender. Pearl’s not some influencer peddling trendy nonsense—he’s a pioneer who walked the walk, building a physique that was both Herculean and humanly attainable. His book, first unleashed in 1986 and refined through editions, is a 432-page war manual for anyone who dares to get stronger—whether you’re a rookie gripping a dumbbell for the first time or a grizzled vet chasing PRs.

Pearl’s philosophy? Keep it simple, keep it brutal, keep it real. No TikTok fads, no overhyped supplements—just the raw, unfiltered truth of lifting, training and eating smart. He’s the anti-guru, a man who’d rather deadlift a truck than post a selfie. And Getting Stronger? It’s his workout gospel, a love letter to the world that has been sculpting many for decades.

The Holy Trinity: Strength, Science, and Soul

Getting Stronger isn’t one book—it’s three, woven into a single epic saga. Part one: general conditioning for the everyman and everywoman. Part two: sport-specific programs for 21 disciplines, from wrestling to golf. Part three: bodybuilding for those who want to carve a statue from flesh. With over 350 exercises, 2,000 illustrations, and 100+ one-page programs, this isn’t a guide—it’s a damn encyclopedia of power.

What sets Pearl apart is his blend of science and soul. He breaks down the mechanics of every lift—squat, bench, deadlift, you name it—with clear, no-BS instructions and line drawings so precise you could frame them. These aren’t just sketches; they’re strategic plans of battle, based on photos of Bill and Judy crushing it, designed to be photocopied and carried to the gym like a knight’s shield. Forget blurry YouTube tutorials—Pearl’s visuals are your North Star in the jungles of iron.

But it’s not just about reps and sets. Pearl dives deep into the why of strength. Nutrition? He’s got you, with practical advice that cuts through the noise (and yes, he’s a lacto-ovo vegetarian, proving you don’t need to eat steak to be a beast). Injuries? He teaches you how to rehab and prevent them. Mental toughness? Pearl’s all about visualization and discipline, preaching that a strong mind fuels a strong body. This ain’t just lifting—it’s a lifestyle, a war against mediocrity.

For the People: Strength Without Limits

Pearl’s genius lies in his inclusivity. Getting Stronger isn’t just for jacked bros or pro athletes—it’s for everyone who's willing to put in the work. Beginners get simple routines with compound lifts to build a foundation. Intermediates and advanced lifters? Pearl’s got progressive overload and tailored programs to keep you growing. Office workers, seniors, women, teens—there’s a plan for you as well.

And let’s talk about the Amazons of the lifting world. In the ‘80s, when most gym rats thought ladies should stick to aerobics, Pearl was out there advocating for women to train like the guys—free weights, heavy benches, the works. He trained with Judy, a badass in her own right with a feminine, powerful physique, proving women can be strong without “bulking up.” Pearl was a feminist before it was cool, and his updated sections on women’s training are pure gold.

Oh, and the home gym nuts? Pearl’s got your back. Most exercises in Getting Stronger can be done with a barbell, dumbbells, and a bench—affordable, no-frills gear for your garage dungeon. Free weights are king, says Pearl, and he’s not wrong. Machines are decent, but the barbell is where legends are made.

The Blueprint

Let’s get to the meat: the programs. Pearl’s routines are like a blacksmith’s hammer—simple but devastatingly effective. For beginners, think squats, deadlifts, bench presses, and rows to forge full-body strength. For sports, Pearl tailors plans to boost performance—footballers get explosive power, cyclists get endurance, runners get stability. Bodybuilders? You’ll find detailed splits to sculpt every muscle, from lats to calves.

Take his “20 Months to a Champion’s Physique” program, a legend in its own right. One lifter followed it in 2005, guided by Pearl himself over phone calls, and called it “an answer to my prayers.” Another dropped 36 pounds in eight weeks, combining Pearl’s full-body routine with a quart of milk and flat-stomach exercises. These aren’t hypotheticals—these are real men who bled for it and won.

The book’s structure is a godsend. Each program is a single page, with mini-drawings and rep schemes you can follow blind. Every lift links to a detailed section with cues like “keep elbows in” or “exhale on the effort.” It’s idiot-proof yet deep enough for pros. And at 432 pages, it’s a tome you’ll return to for decades, like a trusty sword that stays sharp.

Why It’s Timeless?

In a world of TikTok “hacks” and influencers shilling pre-workout, Getting Stronger is giving the bird to the noise. Pearl doesn’t care about trends—he cares about results. His principles—progressive overload, proper form, consistency—are eternal. One person called it “the Bible for weight training,” a sentiment echoed by powerlifters, soldiers, and coaches alike.

Pearl’s realness shines through. He admits his own struggles—high blood pressure and cholesterol from a high-protein diet—before going vegetarian to fix it. He’s not preaching from a pedestal; he’s the guy that was put through the ringer. 

Getting Stronger isn’t just a book—it’s a challenge to rise above. It’s for the kid in high school dreaming of a stronger body, the soldier prepping for combat, the mom wanting to lift her kids without pain, the elder refusing to fade. It’s for anybody. As Pearl says, “Strength training transcends mere physical activity—it’s mental toughness, rigorous planning, and relentless dedication.”

So, grab a barbell, photocopy a program, and step into the Palace Of Strength. Bill Pearl’s Getting Stronger isn’t just about building muscle—it’s about building a life of power, resilience, and unbreakable will. This is the way of the iron. This is the path to greatness. Now go lift something and make the gods jealous. 🦁💥

Where to Find It: Snag Getting Stronger on Amazon or check used bookstores for vintage copies. Prices vary, but the wisdom is priceless. For more on Pearl’s legacy, hit up the amazingly awesome Bill Hinbern's website superstrengthtraining.com for manuals of old school Physical Culture.

Disclaimer: No barbells were harmed in the writing of this post. Always consult a coach or physician before starting a new training program.

Quality Over Quantity W/ No Counting In Ab Wheel Rollouts

Lately, I have been working on doing Rollouts with the Ab Wheel for several minutes a day. I don't pick numbers or go for some kind of record, hell I wouldn't even attempt to try anything even half of what Bob Backlund has done. The way that has worked for me is set a time and do as many quality reps as possible within that time frame. I don't count the reps or go crazy fast, I just breathe and go.

This is a pretty damn good thing cause it gives me opportunities to challenge my core without killing myself or make the muscles ache like I just had a bad burrito from Taco Bell. It keeps my strength up and is a quick micro workout. It's really only 1 of maybe 2-3 methods of core training I do. The quality of the reps is far more important than numbers cause if you're going so far, how many will you do before it even remotely becomes failure? 

It's more than just a core workout, I utilize enough tension (which I'll get to in a second) to hit the arms, shoulders and back to where every single rep is completely controlled and focused. In the realm of tension, I focus on the muscles needed to make the reps work and not just flex and go, I grip the handles hard enough as well so it becomes an Isometric Exercise in the process from that POV. Not looking to build six pack abs or have such a tiny waist, Anna Kendrick can wrap her hands around but to condition and toughen the muscles to where they can take a hit. 

When you flip the switch and stop counting reps, you may find you can do more than you thought as opposed to just be fixated on a certain number. If you have a goal in mind, go for it, find that sweet spot with a number or hit a solid rep/set scheme but if you hit a certain number that you normally can do and don't feel much, you're still getting after it but you're hitting a wall on progress at the same time. If you're so inclined, try the method of setting a timer and do reps, start with a minute and see what you do. The idea isn't to go to failure but to hit enough to where you're feeling it but can still go for reps that mean something beyond just repping it and making Speedy Gonzales slow. Be in control of the movement.

The older I get, the more I'm learning to understand that quality over quantity becomes a necessity. Sure doing 100's of reps of whatever has it's perks and you're in great shape, however; if you can't control or stay within range of the balance and strength needed after a while, where does the number of reps really end with? Don't get me wrong, doing 100's of Step Ups and/or Squats is awesome to do but there comes a time where you learn to pay attention (not always on form per se) to how you move. Nobody is going to have the most perfect form (unless you're an elite gymnast) because not everybody will move the same exact way as the next person. The idea is to train so you can minimize injuries, the ego stuff has its moments but overshadowing it can ruin your chances of being able to do things in the long run. 

Focus on strengthening the body that will make it easier to get out of bed in the morning, to bend down to pick things up, play with the kids, have endurance for both the bedroom and able to do tasks like in Manual Labor or going up a flight of stairs without getting winded. Make the session count, don't rush it, half ass it or work yourself into the ground. Keep being amazingly awesome. 

Epic Leg Training with Minimal Gear

“Strength is forged in the crucible of effort. No fancy gym? No problem. Your legs will bow to nothing but your will.”

You don’t need a rack of gleaming weights or a high-tech gym to carve legs that command respect. With minimal equipment—think the Worldfit Iso Trainer, a step stool, some bands or just your own body—and an unbreakable mindset, you can forge tree-trunk quads, hamstrings like steel cables, and calves that defy gravity. This is leg training at its finest. Let’s dive into the battlefield of muscle & conditioning and conquer leg day like the legends we are and that you can become.

Legs lay the groundwork. They carry you through life’s battles, from sprinting toward glory to standing tall under some insane pressure. Neglect them, and you’re building a house on sand that'll just sink. Train them, and you’ve got a fortress that withstands the toughest parts of nature. Strong legs boost your power, torch calories, and signal to the world: I am unstoppable. Plus, hammering your lower body spikes testosterone and growth hormone, fueling gains everywhere else. No equipment? No problem. The only tool you need is hunger.

Got a corner of your living room, a park, or a garage? That’s your coliseum, your sanctuary. Let’s forge some epic legs. Some ideas to get you going....

1. Bodyweight Goblet Squats (aka Pan Squats) – Start with what's possible for you and build up. 500 in a workout (In a row or with a Deck Of Cards) is a top level goal to achieve.

Squats are essential to great development but remember, they're only a piece of the puzzle.

2. Step Ups – The Staircase To Immortality...Work numbers per leg that give you a starting point (4x15 per leg for example) and build to where you can do a signature number that keeps you going where it'll make others quit. build up to 500-1000+ and you'll be in the realm of legends (Like the great Bob Backlund). This can be done either just your bodyweight or adding a weight vest if you're ambitious. 

“One leg at a time, you conquer imbalance and build raw power.”

Isometric Squats (Wall Sits, Split Squats, Zercher Style, Ect.)

Building Steel Cords of Muscle and Strength in the legs that dig into the lower body with intensity. Exercises like these work the tendons and ligaments that are so powerful, they keep you standing and build an armor like Captain America's Shield, strongest metal that is also light as hell, in this case, Isometrics will make you feel lighter on your feet yet pack a punch that will make Cap be on your side. 

Leg training isn’t just physical—it’s a test of your soul. Every rep/hold is a battle. When your quads quake and your lungs burn, that’s the forge where legends are made. Minimal equipment doesn’t mean minimal effort. Push past what once was. Embrace the power you're creating. Visualize your legs as pillars that stand the test of time, rep by rep.

To grow, you must challenge. Rest less as you progress. Progress is your war cry.

This is your moment. No gym, no gear, no excuses. Leg training with minimal equipment is raw, primal, and epic. It’s you against gravity, doubt, and mediocrity. Build legs that carry you to victory—on the field, in the mirror, and through life. Share your journey, your sweat, your triumphs.

Tag me to let others know your path to where you are learning. Here is my Link Tree to find all my Social Media. Be amazingly awesome and give those legs a reason to keep you going with incredible strength, conditioning, muscle and power. 

Vahva Fitness: A Style That Takes Your Journey Into A Different Realm Of Possibilities

What's going on you awesome folks of strength, movers of mountains, and seekers of that raw, untamed vitality—strap in, because we’re diving headfirst into the wild & crazy world of Vahva Fitness! This ain’t your grandma’s workout routine or some cookie-cutter gym grind. Nah, this is about tapping into the primal, functional, and downright insane potential of your body. If you’ve been following my ramblings over at this blog, you know I’m all about fitness that’s real, fun, and packs a punch to your very soul. Vahva Fitness? It’s like they ripped a page out of a incredible playbook and turned it into a fucking masterpiece. Let’s break it down, have a laugh, and get pumped to move like never before!

What’s the Deal with Vahva Fitness?

Imagine If You Will: you’re not just lifting weights or slogging through endless treadmill miles. You’re crawling like a panther, flowing like a river, and building a body that’s as strong as it is free. That’s the Vahva Fitness vibe. These folks—led by the ninja himself, Eero Westerberg—ain’t about chasing six-pack abs for Instagram clout. They’re about universal strength, mobility that makes you feel like a kid again, and movement that screams, “I’m alive, baby!” Their flagship program, Movement 20XX, is like a love letter to your body’s natural potential, blending animal flows, bodyweight mastery, and functional fitness into a cocktail that’ll have you roaring with energy.

And let’s not sleep on Athlete 20XX either. If Movement is about rediscovering your inner wild child, Athlete is about forging a physique that’s ready to conquer—think power, stability, and speed dialed up to 11. Whether you’re a couch potato looking to level up or a seasoned lifter wanting to break plateaus, Vahva’s got your back with programs that meet you where you’re at and push you to where you wanna be. It’s fitness with heart, brains, and a whole lotta guts.

Why Vahva Fitness is Just Off The Charts?

You know I’m picky about what I hype. I don’t mess with fads or gimmicks that promise the world and leave you sore and sorry. Vahva Fitness gets me going for a few big reasons:

It’s Primal, Bro! Vahva’s all about moving like our ancestors did—crawling, jumping, twisting, and flowing. It’s like they took a time machine to when humans were outrunning saber-tooth cats and said, “Yeah, let’s bottle that.” You’re not just building muscle; you’re waking up every fiber of your being. It’s Tarzan-level stuff, and I’m all for it.

No Gym? No Problem! One of the fun things about Vahva is you don’t need a fancy setup. Your body, some floor space, and maybe a pull-up bar if you’re feeling spicy—that’s it. I’ve been doing this for a long time: real fitness happens anywhere, anytime. Vahva’s programs let you train in your living room, at the park, or even on a dang beach. Save your money for epic adventures, not overpriced gym memberships.

It’s Smart and Sustainable. Eero and the crew ain’t about burning you out with “go hard or go home” nonsense. They teach you to listen to your body, progress at your pace, and build strength that lasts. Their focus on mobility and recovery means you’re not just jacked—you’re functional. You’ll be picking up your kids, climbing trees, or throwing punches (if that’s your thing) without creaking like an old door.

Mind-Muscle Mojo. Vahva doesn’t just train your body; it trains your mind. Their flows and drills demand focus, creativity, and a connection to what you’re doing. It’s like meditation with a side of sweat. You’re not mindlessly cranking out reps—you’re crafting a masterpiece with every move.

A Peek Into the Vahva Vibe

Let’s talk Movement 20XX for a sec. This program’s like a playground for grown-ups. You’re doing bear crawls, lizard walks, and flows that make you feel like you’re dancing with the universe. It’s not just about getting strong—it’s about moving well. Got tight hips from sitting all day? Vahva’s got drills to loosen you up. Wanna feel like you can leap over a fence? They’ve got progressions for that too. And the best part? It’s fun as hell. You’ll be grinning like a kid while your body’s like, “Yo, thanks for the upgrade!”

Then there’s Athlete 20XX, which is like the big brother who’s all business. This one’s for those who wanna push their limits with structured strength, power, and stability work. It’s still bodyweight-focused, but it’s got that extra grit for folks aiming to dominate their sport or just feel like a badass. Both programs come with clear demos, progressions, and a vibe that says, “You got this.” Plus, their online platform is slick—no hunting for buried YouTube vids here.

Why You Gotta Jump In On This

Look, I’ve been around this fitness thing for more than 2 decades. I’ve flexed with isometrics, swung kettlebells, and done step-ups till my legs begged for mercy. But Vahva Fitness? It’s like they took everything I love—freedom, function, and a touch of wild—and turned it into a system that works. Here’s my challenge to you: ditch the excuses, grab Movement 20XX or Athlete 20XX (or grab both, you crazy bastards), and commit to 30 days. You don’t need to go full beast mode—just show up, move, and watch what happens. Your body will thank you, your mind will clear, and you’ll be strutting around like you own the damn jungle.

And hey, Vahva’s got a 30-day money-back guarantee, so there’s zero risk. But trust me, once you start flowing, you won’t wanna go back to boring old workouts. This is fitness that sticks, grows with you, and makes you feel like a superhero in your own skin.

Final Note

Vahva Fitness is more than a program—it’s a movement (pun intended). It’s about breaking free from the fitness industry’s Bullshit and rediscovering what your body was born to do. It’s powerful, it’s mighty, and it’s got that spark that’ll light up your training like a bonfire in the woods of the Nordic. So, what’re you waiting for? Dive into Vahva Fitness, unleash your inner beast, and let’s make every day an adventure in strength, mobility, and pure, unfiltered awesomeness.

Keep being amazingly awesome, and let’s move like we were meant to—wild, free, and strong as hell!

Train Your Way To Glory Using The Same Bands As Some Of The Greatest Athletes In The World

The time is now to toss out half-assed efforts and boring workouts. If you’re ready to ignite your soul, tear down walls, and forge a body that roars with power, then DopamineO Bands are your ticket to greatness. These aren’t just some flimsy rubber straps you snag at a discount bin—hell no, these bad boys are 16 feet of pure, unrelenting fury, built to transform you into a force of nature. This is more than just fitness, it's about taking control of your destiny.

Imagine this with incredible focus: standing tall, a DopamineO Band looped around your waist, anchored to the earth like the Gods of Olympus just ready to rip the ground apart. You explode into a sprint, feeling that resistance claw at you, daring you to give in. But you don’t. You got at it harder, legs pumping like pistons, lungs burning, heart thundering—every fiber of your being screaming with primal energy. That’s the core of these bands, ladies and gents. They don’t just train your body; they awaken that beast within.

Inspired by some of the toughest and most rugged athletes on the planet—Dagestani wrestlers, Olympic champs, and American gridiron warriors—these bands are a game-changer. Khabib didn’t gas out because he trained like a machine, and you can bet your ass that tools like these were in his arsenal. Portable? You fucking know it. You can take ‘em to the park, the beach, your backyard—anywhere you’ve got the guts to grind. Indoors or outdoors, they don't give a shit. They’ll hit every muscle group with relentless precision, building explosive power, jacking up your cardio, and carving out strength that lasts.

I’m talking 60 sprints in a session, no pain, just pure adrenaline. Bear crawls that’d make a grizzly jealous, squat-and-row combos that torch your core, and duck walks that’ll have your quads begging for mercy. These aren't normal workouts—they're battles with ferocious intensity. And with over 300 videos from world-class athletes at your fingertips when you grab a band including my own personal playlist, you’re not just training; you’re learning from the gods of the game.

DopamineO Bands aren’t for the faint of heart. They’re for the relentless, the hungry, the ones who refuse to stay down. Young or old, beginner or elite, it doesn’t matter—everyone deserves to feel this fire within them. Customize your bundle, save some coin with my code POWERANDMIGHT for 10% off, and step into that colossal arena. This is your moment to rise, to conquer, to become UNSTOPPABLE.

in the words of Jimmy Malone (The Untouchables), what are you prepared to do? Stay the same, or seize the power? Grab your DopamineO Bands and let’s tear this world apart together, one rep at a time. You’re not just training—you’re building your blueprint to become LEGENDARY!!!

Step Ups: The Unsung King of Leg Day

Step Ups don’t get as much of the hype they deserve. Many chase squats like they’re the only move that matter, sure they're awesome in their own right and are essential to great development but I'll let you on something: Step Ups are the sleeper hit that’ll torch your quads, hammies, and glutes while building some real-world power. This isn't just some fluffy accessory move or something made for lazy people—it’s a beast-builder, a grit-tester, and a straight-up vibe that gives you some needed cardio. Let’s break it down shall we...

Why Step Ups Kick Ass

First off, Step Ups are functional as fuck. You’re climbing stairs, hiking trails, or chasing gains—life is chalk full of single-leg power moments, and this move prepares the hell out of you for all of it. Unlike bilateral exercises, Step Ups hit each leg solo, so your weak side just can't sit in the back behind your stronger side. That imbalance you’ve been ignoring? Exposed like Madoff and fixed with a profound perspective.

They’re also joint-friendly. Got cranky knees from squatting high reps? Step Ups let you take the edge off without compromising your spine or tweaking your lower back. Plus, you can scale them—bodyweight whether you're new to the game or a seasoned vet like the legendary Bob Backlund, dumbbells or even a weight vest for the savages. You got this.

How to Crush It Like A Boss

Here’s the playbook:

Setup: Find a sturdy box or step stool. Height matters—Depending on your height, a good 12-15 inches high is solid. Too low, and you're just making it too easy. Too high, and you'll be overextending the hip joints which can cause injuries.

Stance: Plant one foot flat on the box or step stool, toes forward. Good posture—showing you mean business.

Drive: Push through your heel, not your toes. Feel that ass and quad fire up as you rise. No wobbling—control is king and focus is queen.

Finish: Stand tall at the top, lock it in, then step down in control. Nothing sloppy—negatives build muscle too.

Reps: Start with a few sets of 5-12 in the beginning, as you get better, increase to a certain number you're good with and find a goal number you want to target. For me, I like doing 500 total within the 25-50 rep range or if I'm really ambitious, I'll do my deck of cards which you've read about before from me.

Pro tip: If you want to add weight once bodyweight feels like it's not much of a challenge, grab dumbbells, slap a weigh vest on, or go bonkers with a sandbag. Just be sure to check your ego at the door—form is the first priority, always.

The Gains You’re Missing

Quads start becoming muscular. That ass popping like never before. Hamstrings tie them all together. But it goes beyond even that—Step Ups build stability and power that carry over to everything to other forms of training. Your squat numbers coming up short? Your sprint feeling off? Step Ups are the plug. They’re also a sneaky link for great cardio—crank the volume (up to 11 maybe) and listen to those lungs scream like a vampire from being stabbed or in the sun.

Mindset Check

This ain’t just a typical exercise; it’s a mental game. Every rep is you stepping over doubt, mental blocks, and that governor in your head telling you to skip leg day. You don’t just do Step Ups—you dominate them like Murderer's Row dominated Baseball in 1927.

The Wrap-Up

Next time you’re going after leg day, don’t sleep on Step Ups bro. They’re simple, savage, and stupidly effective. Grab a box or step stool and step into a world that will have conquering mountains.

Be amazingly awesome and keep Stepping Up Your Game!!!

A Greyhound Of The Mat That Was A Machine

 Arguably the greatest Amateur Wrestler in history, Dan Gable was just an insane entity on the mat. Strong, fast, explosive and incredibly powerful despite his small size. The moment he had his hands on an opponent, the guy knew he was there. If he got you on your back, according to other wrestlers, it was like quicksand and there was almost no chance of getting out of it. The pinning power was legendary.

How is that possible? The guy was maybe just under 155 soaking wet and barely 5'9 but safe to say, because of the plethora of Isometrics did during his reign of terror in High School & College, chances were he had something very few ever had. That strength made him so insanely powerful, his positioning made guys twice his size look like weaklings. Although he did weights, this was probably one of the best things that gave opponents even a hint of a fighting chance because in addition to the isometrics, the amount of calisthenics he did gave him endurance that is unmatched, if he had drop the weights and just did bodyweight and isometrics, nobody would come close to even matching him.

This is just an idea of how great Gable was and how important Isometrics are to an athlete of that caliber. The only man to not allow ONE SINGLE POINT in the Olympics, his conditioning and strength was just unbelievable and when you tackle those kind of attributes, what could be possible for you. Not only do Isometrics make you strong as hell when it counts, they can also give you speed too. Think of Bruce Lee, his speed was so fast, he was told to slow down while filming The Green Hornet cause the Cameras couldn't keep up with him. A good part of that reason is through Isometrics. They are what I call The Game Genie Of Fitness, a cheat code to enhanced abilities that might make you put up video game numbers.

Want to know some of Gable's "Secrets" of success? Check out his coaching book Coaching Wrestling Successfully where he shows you the blueprint for what made him the most dominate coach in NCAA history. It's not just Isometrics, you're going to find out the heart and soul of what made him a legend in the second part of his career. Even long after retiring from the mat as a champion, he would get on the mat with students and man handle them with ease and some were bigger than he was. Goes to show you what training using Isometrics as part of your arsenal can really do.  

Care To Poke The Bear?

One of the most intense workouts around is not only so simple but takes only 5 minutes to do and it will have you breathing harder like you're ready to die. Great for wrestlers, conditioning enthusiasts and fanatics who just love to find out what they're made of. All you do is simple Bear Crawling.

Now, we're not talking about some little four legged animal move that kids play (although it is fun), you're going to be sprinting or moving as fast as possible for 10 Seconds, rest for 20 Seconds and repeat for a total of 10 Rounds. Done this workout many times and if I had to create a list of brutal sessions, this makes at least top 5. 

What does it really do? It pushes you to work everything with such intensity, your lungs will be screaming louder than a teen camper about to be the next victim of Jason. The idea is to move all 4 limbs in unison and working together synergistically, if you're uncoordinated, you may fall on your face so build up by doing slow sessions without sprinting, just get used to the movement, as you get better, pick up the pace until you can move quickly in all sorts of directions.

Bear Crawls is one of the most basic conditioning exercises that gives you a starting base for building animalistic strength in your arms and legs. Wrestlers have done it forever, football players cringe at it cause every time they do it, at least 3-5 players want to kill their coach and Gymnasts use it as a starting base for building arm and core strength for hand balancing in later stages. Learned about that from my old friend Ed Baran. 

Kids love to mimic animals and as we get older, we phase out of that child like state and become analytical and overthink a bunch of shit. Sometimes injuries have plagued people from going back to that playful state of exercise but if you're in good health, might want to give the move a go. There are several variations you can do but when it comes to the sprints, ass up to the heavens and legs spread out a little wider than shoulder width and take off running. You're using just about every single muscle imaginable and it builds incredible toughness and durability. 

How often should you do this? Depends on your goals but a couple times a week or so should do the trick, seriously who wouldn't want to only train for 5-10 minutes a week? That doesn't mean you don't do other things throughout the rest of the week unless you're so sore you need to recover more. Go for walks, work isometrics, do some band training, hike or whatever, just keep the intensity lower so when those sprint sessions come, you'll be ready to tackle it like the legendary Ray Lewis.

Another great workout that is a favorite of mine is to mark off 5 yards, crawl as fast as you can without falling over, stand up, walk back and repeat for at least 5-10 times to start. When you can get to 20 of these, you're hitting gold. The most I ever did was around 45 but that was really a test of what I'm capable of. You won't most likely go 100% full boar after a certain number so don't always worry about numbers. This workout if I were to do 20 of them, at a good clip took me just under 4 1/2 minutes to complete. It's nasty but it gets the job done if you're short on time. 

Check out some other ideas for Animal Type Movements HERE!!! Be amazingly awesome and go have some fun.   

Is The Bigfoot Walk Another Move To Increase Strength In The Legs

This is one of my favorite moves to train my legs and for good reasons: They're fun, they can be a challenge and it gives off a hell of a burn in the thighs. IMO, it's really underrated. Many people don't know what it is and if they saw it at 1st glance, they may think it's some silly move and why the fuck would you want to move in this manner? Why is it even called The Bigfoot Walk? Is it something that an actual Bigfoot does? Well, we've never actually seen one so why call it that?

The truth is, it's just a name, what it really is, is walking in a quarter to a half squat that digs into the quads and glute muscles and it has similarities to a wrestler's stance. Very effective and it's more than what people may perceive it to be. When seen at first, it doesn't seem like much, after all it's just a rinky dink goofy ass move right? Shit, where's the resistance when you do it, the range of motion is just a tiny part of a squat right? Give it a go, see how it feels after 30 seconds or so. Seems easy doesn't it, the fact is, you're in constant tension and when you keep going, there's that build up that might make those legs scream like Drew Barrymore in E.T. 

Many people (most likely men) may see it as some kind of exercise that only pussies do. It's part of that dogmatic mindset where if you want real strength, you lift heavy, have greater ROM, you get results like a man. They'll have you believe Heavy Squats & Deadlifts are the true kings of Lower Body Development. Bro, might want to pull that stick out of your ass and come back down to earth. Here's a fun fact (and might come as a shock): Many athletic movements are in a partial range position. How about this for a kicker, many movements are dynamic, semi unilateral & semi bilateral, kind of like the Bigfoot Walk here.

What you may call a sissy, poor excuse of a move might just save your knees and your quads that has more use than a loaded squat. Don't get me wrong, squats with or without weight are essential depending on your goals but it's not the Zeus of all leg exercises. In Martial Arts such as Wrestling, Muay Thai, Boxing, Kung Fu, this is the type of strength you need in the legs where you only need to go down a bit but not in a complete squat. Because of the constant tension along with the shifting from one leg to another, you're putting a greater long term strength into the muscles. It's not a matter of pure strength that is temporary, it's about that strength lasting. 

Like I said earlier, give it a go for a minimum of 30 seconds or even a minute if you think it's easy. If you feel it right away, that means you have some work to do. I would do this for up to 5 minutes 1-2 times a day and go longer sometimes. I don't do it everyday but it would be a change of pace, some who have gotten into it will go longer or do them in sets like 3 sets of 3 minutes. This is only a piece of the puzzle though, an idea if you will of what Animal Movement Training does to condition the body. Our fitness culture has this obsession of heavy squats that i n reality isn't 100% productive for long term health. It is impressive as hell at times and if that's your thing, cool and I hope you're able to minimize injuries. 

For more info on Animal Based Movement & Training, give MOVEMENT 20XX a glance, very powerful stuff and some of the best conditioning & strength training methods on the planet. 

500 Step Ups & 4 Minutes Of Burpees

Spicing things up can make for interesting workouts. Yesterday, my big workout was under 40 minutes or so but it wasn't easy. Took some mental strength but the rewards were well worth it and the calorie burning was intense. I warmed up with 500 Step Ups which normally takes me 20-22 min to complete and with little rest, went into Burpees using the Sprint 8 Protocol of 30 Seconds of work and 90 seconds of rest for 8 Rounds. No Jump but did a pushup on each Burpee. 

That's some crazy conditioning. Not a massive challenge for me but it sure as hell didn't let up on me either. During the rest periods, I would walk it off and focus on my breathing and think about the next round. With the Burpees, my goal wasn't so much speed like a crazed Crossfitter, it was more about technique and letting the speed come naturally since it is a full body workout and gets you huffing and puffing like a motherfucker already.

Although over the course of 8 rounds it's only 4 total minutes of work, it still kicks the shit out of you and tests your will and your mental capacity. When you add 500 Step Ups beforehand, it gets your heart rate going at a better entry point in my opinion. This will not only give your body time to heat up but the calories being burned during and after the Burpees just adds the cherry on top of a kick ass Sundae. You're getting cardio along with strength training in the same workout which aids in fat loss, weight loss, body composition and targeting multiple muscle groups all at once. You don't need to go an hour or longer in the gym unless you want to, this was done in less than 40 minutes with a small amount of space. 

With this type of workout 2-3x a week, it can save your ass a ton of money on gym fees, gas and you don't have to leave the house. You can practically do it anywhere. This is just an option, you don't have to warm up with Step Ups, if you prefer Squats, go for it if that's what you want to do or just go into the Sprint 8 Training right there. I do recommend that you loosen up a bit and get the body going a little, we don't want to have pulled muscles or injured limbs cause workouts like these are very demanding. On your days off, something casual like going on a hike or some Isometrics, joint loosening, DDP Yoga, something light with low intensity or swimming, whatever you feel keeps you active. 

This is more of an advanced level of training, you don't always have to do the same Burpees every workout, you can change the variation to something more intense or less that is slightly easier, experiment. You can even change up the variation each round to get a variety, do 4 variations twice and still get a hell of a workout. Use your imagination, it makes things more interesting and testing yourself. Again, these are options, I'm not asking you to do a requirement, find ways to train that benefit you and your goals. Be in better condition for the long run. If you want to find out more benefits of Burpees, check this out here...A 70 year old man still does them and is in phenomenal shape by anyone at any age, it's really inspiring. 

Another thing I recommend to get the juices flowing is to grab a Pre Workout to really tackle the energy for workouts like these. Get yourself the Hercules Pre-Workout Formula and feel the surge of an intense warrior ready for battle. 

Keep being amazingly awesome and keep killing it in your journey. 

Step Ups Vs. Squats? Hell, Do Them Both

 There will always be debates on what exercise is better for whatever purpose and people will die on a hill for one or the other. Some debates have valid points for both and can have an intellectual argument with no malice or personal agendas but others however; argue with such childish tendencies and make it sound like an 11 year old having the argument of why "my dad can beat your dad" and throw stupid derogatory words out and throwing a temper tantrum thinking he's right and superior. It's sad when people act like that.

When it comes to these specific exercises, they both have their pros and cons yet both work very well whether one or the other and together as a team. Why really argue and try to avoid one like the plague? Unless you have some sort of crazy injury, you can adapt to either one and both have multiple variations that potentially work for anyone. It's a matter of what you're going after. Fitness is about the journey and some days you'll want to do one or the other, sometimes you'll want to do both, you're still ahead of the curve.

Although I'm more of a fan of the Step Ups, I don't really replace them with squats, it's a preference actually. Squats are essential to the development of the legs and high rep work has it's value but it's not the king of all schemes, nothing is. Personally, my favorite variations of the Squat is Hindu Style, Goblet Style & Wall Sits (+ Their Variations). Doing hundreds of reps of either one comes in different formats, done both of them with a countdown method, with decks of cards and in a row. Keep things fresh and exciting to want to come back for more. Years ago, I would start with 500 Hindu Squats and move onto to a circuit or isometrics or even start a day of activities, when I would do 500 or more Step Ups, I would just chill out or find other things to do after. 

I've made points in the past why at times I left the squats to focus more on step ups but these days at least in the last couple years, I've slowly transitioned to doing both in different ways and making it work in my favor. With the Squats, I'm a lot more methodical then I used to be, I was more about speed and how fast I can do certain numbers in a certain timeframe. That bit me in the ass a couple times and it was a good lesson to learn. Now, it's a more natural pace, not going so slow that it looks like I'm breaking Snail Speed but also not going so fast it makes Sonic look like a slow poke. Building a rhythm.

Step Ups have really been the same style of pacing and it works for me, not doing it to make squats look obsolete that's not it at all, I do it for the enjoyment and what it does for my legs. Work with what's best for you, no one else, if you prefer squats more than step ups, that's great and I want you to be successful at it, let people enjoy what gives them benefits and the challenges they can do to overcome whatever. Arguing in a negative way doesn't actually help or inspire anybody. Said it before, they have good and bad points but it's up to the individual to what they gain from either one. 

You are only one person, train your legs for whatever goals you have and find the benefits in them while minimizing or reducing injuries as best as you can. Be amazingly awesome and go kill it with your leg training, don't forget to still be able to walk out with energy in the tank. 

Double Push-Up Burpees

Last night, thought I'd go to the gym and get some Burpees in before dinner. Yeah it sounds contradictory because it's a bodyweight exercise and it can be done ANYWHERE but I figured, what the hell, go for a little walk down there and just do a good workout for about 15 min. No music, no noise, just good ole training. 

I've gone back and forth for years doing Burpees and since it has been a while, might as well revitalize it and see where it leads. Not prioritizing it, just having a little fun with it. I did the Sprint 8 Protocol which is working for 30 Seconds On, 30 Seconds Off for 8 Rounds. Very demanding and puts you in great condition but it's not something to take lightly. Pay attention to form, technique and pace. It will bite you in the ass if you're not careful.

Most of the time, I don't give them much thought but a guy who just turned 70 recently did a variation called Navy Seal Burpees which are just brutal and for a man at that age to be doing them, was inspiring. I did the style with 2 Push-ups & a Jump. Not something I'd do everyday or even more than 3x a week, maybe do them no more than a couple times a week because they are so demanding on the body. 

Until I can put the rest of my toys into a better storage space close by, use what works for the moment which is mainly bands, isometrics, bodyweight and some of the weights at the gym which really is more than enough for the majority, I just love my hammers, mace and Darth Vader Kettlebell so it'll be awesome to have them back soon. 

That's the beauty of training, you learn to adapt and with proper knowledge, you can create workouts anywhere you want. Getting fit is not a one dimensional thing like needing a building and a bunch of random shit around, I look at it as what Doc Brown would say to "think 4th Dimensionally" and go beyond just a narrow minded outlook. The world is your gym, it's up to you how you make it work. Fitness is about taking the fundamentals and molding them into your journey, you learn, you study the environment around you and experiment with what is possible. 

Burpees or their variations is just another tool in the arsenal, that's all they are. Like Sprints, Bands, Weights, even household stuff can be tools to make you stronger and better conditioned with creative thinking along with the understanding of the basics. There isn't an end-all-be-all exercise that can solve all your issues with getting fit, there's a bigger puzzle, you have the pieces and you put them together to create what's really there. 

Hope everyone has an amazingly awesome day and get some solid training in.     

Snow Battles, Dopa Band Training & Isometrics

 Well, more or less just shoveling snow when it comes to the battles. It has started snowing here a little more consistently but it isn't too bad. Get up at 5 in the morning, put on the jacket, the beaning, snow boots, got sweats on, put the gloves on, grab my shovel and have at it. It's so peaceful out, just the sound of the light wind, seeing footprints of deer, still dark out and being in the moment. The perks of being out in the fucking cold LOL.

Staying consistent with the Dopa Band Deck Of Cards Workout doing a total of 500-1000 Reps at a time. It has become more of a breeze to get through and my breathing is steady throughout most sessions. It's fun, quick and practically meditative. My favorite deck to use is the Golden 100 Dollar Bill Cards, easy to shuffle and it's just cool to look at. So far my best time doing 1000 Total Reps is around 43 min and change, high as a kite afterwards and have such a huge grin on my face (mostly cause that fucker is finally done). 

At times if I need a break from the band, I'll do 500 Step Up Workouts and/or do Isometrics to keep the joints strong. With the Isos recently, I have mimicked picking up and moving a shovel to stay durable and strong. Shoveling snow isn't too difficult but it does have you use muscles that aren't used everyday unless that's your job or it snows 95% of the time where you're at like on the East Coast or something. It's important to keep the joints healthy as well and Isometrics can help make things like this more consistent without straining yourself. Never had issues with snow shoveling whether it's powdery or wet and heavy but some people have and it can make a person ache afterwards cause the movements can be hard on the body. 

More on Isometrics, it's just also another method to work with on days where it's better to do holds than do crazy calisthenic stuff or weights. Some holds I'll do for 7-12 seconds of high intensity, others I'll go for 30 seconds to a minute or longer depending on what I want to do. Have a variety and strengthen areas that will help you keep active without pain. It's another part of the journey and doing what works best for you. Stay in shape as best as you can at just about any point in time. You never know what you'll need to be in it for.

You can keep going with what gives you the best benefits. There's no one method that will give you every result you ever wanted, spice it up, learn things and see what makes it enjoyable, challenging and fun for you to do in order to live life like a badass. You got this and you have the power to make things happen. Get at it and keep being amazingly awesome. As always, if you're interested in the Dopamineo Bands, use my discount to get 10% OFF your order and have a blast with these bad boys. 

A Conditioning Mixer

 You do various things to stay in shape not just because you're dedicated to it but also it's important to keep things fresh and interesting. Yesterday, I got a great workout in where I mixed in DDP Yoga + The Dopa Band Deck Of Cards Workout to work on not just cardio but adding in core strength, flexibility and mobility to aid in the development or maintaining of muscular endurance and explosiveness. 

You've seen what I wrote about DDP Yoga and how beneficial it is but it goes beyond the benefits, it's about training to feel alive and to be a part of something that is for you. Mixing methods together can have an interesting impact especially if it keeps you on your toes and raises your awareness of what's to come. That's what keeps me going and what I can do to maintain my health. 

Fitness is a journey, you never know where you'll end up. You can do the same exercises consistently but you can always mix them up or do variations that makes things harder or easier. It's up to you but don't forget that you are the one having the journey, it's yours and no one else's. You can look fit but appearances don't always show the whole story, it's internally that really shows. Not saying you shouldn't strive to look better, that's always a perk but don't mistake looks for what goes in your body. Are your organs healthy? Are you prone to injuries? Are you aware of when your body has had enough? These are things that are important to look into. 

As we get older, looks may not always be the biggest priority. It's about preserving the health of our muscles, joints, organs and getting the most out of what's possible. Some people get better as time goes on and can go with a vengeance, others need more time to understand what they can do and learn how to properly work things. Everybody has something going on whether they're starting out or not.

I'm a big believer in conditioning more than having big muscles and making myself look like a model. I sure as hell ain't no model and don't look like I should be on the cover of anything but I do love what I do and know that I can go and be able to do things consistently without getting hurt. I put things together to build myself from the inside, not just what the results show on the outside. Dedicate yourself to the practice, not always the destination. 

My training is not your journey, there are things I do some people don't like or think they're "gay" or dumb shit like that, so what? I'm not in competition with anybody and I do things according to what makes me happy and gives me purpose to share with the world. Create your workouts to get the most out of your goals, dedicate yourself to what keeps you going and gives you purpose. It's not your job to please or do things that others think you should do, practice the art, not the dogmatic approaches. Be in control of your fitness, be in control of your destiny and be in control in how you move forward. Mix it up from time to time but always look to the horizon. 

Be amazingly awesome and know that everything the light touches in your journey is your kingdom (to paraphrase Mufasa...RIP James Earl Jones) and know that you have opportunities to make changes, maintain and/or build something new that is within your reach. Don't just live to be fit, be fit to live. 

So Nice, Did It Twice

 Get your mind out of the gutter, what is wrong with you?.....

For real though, being in shape isn't just a necessity, it's part of maintaining a good quality of life that keeps you on your toes, keeps you young and brings you amazing benefits. With my recent stints with the Dopa Band, testing out exercises and doing my 500 Rep Deck Of Cards Training, thought I'd spice things up. Thought I'd take a page out of Karl Gotch.

His idea of decks of cards training to maintain extreme conditioning was to do a full deck twice in a row. Doing this consistently with Hindu Push-ups, Hindu Squats, Jumpers & Half Moon Push-ups, it was painfully obvious that this was one of the reasons why the man didn't know the word tired or fatigued on the mat. He was just a beast and can hold his own with practically anyone. Gave this idea a shot with the Band.

The other day, I tested myself with the following exercises for the workout...

Chest Flys

Wave Pulls

Uppercut To Squats

Ski Jumps

Propellers

I really wanted to test myself with this and see what I can do. Did the workout doing a full deck twice in a row in under 45 min. (43:55 to be exact). It wasn't so much the difficulty of the exercises, it was to keep going while maintaining good breath control and focus. This was a total of 1000 reps which isn't always easy to do. The idea wasn't to tire myself out, it was to keep a good level of cardio while keeping the joints safe and the muscles worked to be stable for muscular endurance, durability, flexibility and lasting strength. 

That's the great thing about these bands, they don't strain the joints and can increase or decrease the level of resistance just by positioning how the band is stretched, the longer you stretch it, the harder it is. It's important to be at comfortable levels of resistance to not only work the muscles but not have it be so loose either that it doesn't do anything. Which is why I enjoy it so much.

I love maintaining my conditioning that it keeps things intact and don't need to go as hardcore but have the ability to keep going. The 500 Rep workouts give a variety of exercises to do so there's always something to do. At times I'll do Chest & Back stuff for the upper body, other times do the arms, for the legs I like to do squats and jumps so those can vary with the uppercut to squat combo and ski jumps to Hindu Squats and Jumpers where unlike swinging the arms, you're pulling the band slightly to smooth out the swing which takes a bit of focus and balance to be in control of the speed and rhythm. 

Full body workouts in a short amount of time is key. I'm not trying to keep up with these wrestlers who use them, I can't and there's no way I can maintain that level of intensity at 40 and not be injured. Got to go at your own pace and focus on what benefits you. Conditioning may be your greatest asset whether you're an athlete or not but it's important to keep your joints healthy as well in order to keep things flowing with the body. So nice, it's fun to do it twice.

Be amazingly awesome and as always don't forget to use my discount code to get 10% OFF your order with the bands using POWERANDMIGHT at checkout.   

Variety With The 500 Rep Dopa Band Deck Of Cards Workout

 That's quite a mouthful. Best thing I can come up with at the top of my head. Been killing it with the Deck Of Cards Workouts with the Dopa Band, working on exercises involving a push, pull, squat and jump exercises that can be done in a variety of ways. Most workouts is either a chest press or fly exercise, wave pulls, uppercut to squat combo and ski jumps. All are awesome to maintain conditioning and explosiveness but one workout I decided to give a go that actually got me more winded than usual but managed to do the deck.....

The two lower body exercises were the ones that were tricky cause I also had to control the swing of my arms as I squatted and jumping into a squat with the band. They were Hindu Squats & Hindu Jumping Squats variations that hit not only the legs but the shoulders as well. They were tough but I kept at it.

Workouts like these are some of the reasons I love conditioning and getting the most out of the simple things. That's also one of the many perks with the Dopa Bands, you can switch from one exercise to another in the blink of an eye and it doesn't take long to get your ass kicked in a fun way. It helps you find your creative side but will give you feedback if your technique is off. Fitness is about discovery and taking the very best to suit your goals. 

With the Deck Of Cards, it's never the same workout twice, you can do the same exercises but never do them in the same order. When you add variety or switch exercises around, it builds not just knowledge, but learning how to control your body and breathing in each workout. You're learning to expect the unexpected. With great focus and being in the moment, magic happens. Results will come when you at least expected, have more energy, lasting strength, better coordination and insane durability. 

Get your hands on these bands and harness the ability to enhance your own fitness or even get better at your sport, you have many options. Be amazingly awesome and keep killing it. Don't forget to use my Discount Code POWERANDMIGHT to get 10% OFF. Who doesn't like saving a few bucks?