Can Disney Inspire You To Move?

Some things will just give you the urge to move and play in the most random places. Or was it designed that way? Who really knows, but what I do know is that last night, I had the urge to do Isometrics but something else had me doing something completely different. I was watching the new film Disneynature put together about Orangutangs and really enjoyed it. 

The little story about the species in different families, forming bonds and seeing the young ones learn by mimicking their mothers was just fun to watch. So fun that it made me want to move around like an animal in our living room. Just crawling, doing switches, forming patterns and playing for several minutes. No structure or routine, did whatever came to my head and had a blast. My back was loosened up, felt very relaxed and the soreness in my legs from the squats and step ups yesterday faded out.

Took patterns and moves from things like Movement 20XX and Ed Baran's old Animal Kingdom Conditioning books. I wish Ed was still in business selling these, they were my true introduction to Animal Workouts. It's exciting to do stuff like that and reap the benefits of muscle building, conditioning and hitting those neurons in the brain. 

Sometimes a few minutes playing like an animal will give you that boost of energy that makes you feel great. Endorphins kicking in, that relaxed state of being and just letting go and be wild. I couldn't stop smiling afterwards, that's the effect it has on me. Took a cold shower afterwards and let things sink in. I wanted to keep going but didn't want to wake up the wife. 

Whenever I do this, something within me changes, something amazing and having that surge of strength and power. It's like transforming into a Super Saiyan without needing to get angry. It's a release that puts you into another realm of calmness and focus. That's the true nature of moving like a beast in the wild. Get Movement 20XX and learn exercises that are just insane to test out, plenty of beginner to advanced exercises but overall, let your mind run free. 

I encourage you for those who have Disney+ to check out Orangutan and see a story unfold of the Heaviest Tree-Dwelling Ape of them all. Be wild, play and have a blast using your imagination. Be amazingly awesome.  

500 Hindu Squats & 500 Step Ups: First Day Without Doing The Bands In Months

 Hey guys, how's your Thursday going? Hopefully well. For me, I'm a little sore but after what I did yesterday and before bed last night, I'm surprised I can still get up and function LOL. Thought I'd take a break from the Dopa Bands for a day and might again today focusing on mainly Isometrics but if I have an urge, I'm not going to fight it. For the first time this year, I didn't do a anything with the Bands and maybe in a way it was worth it. 

I have done close to 60,000 total reps with those fuckers and might finish 100,000 by the end of the year but for right now, just focusing on those little moments. Took the day off from them yesterday and maybe again today because there are times where we have that bit of a burnout and need to switch things up. Not giving up on them, just give other things a chance to experiment and have fun with. So with that in mind, figured I'd share with you my training and thoughts on moving forward.

Weather has been on an emotional rollercoaster lately, it'll be sunny and warm for a few days up in the 70's, then out of nowhere, rain and cold under 50 for a period. It's weird as shit. April Showers bring May Flowers that's for sure. So, in the morning, I got in some neck mobility work and loosened up my joints, decided you know what, fuck it I'm going to do 500 Hindu Squats using my Spider-Man deck of cards. Shuffled, got my head in the game and got it rolling. Finished the deck in 20:18. Been a minute since I've done 500 and even longer since I've timed them. I'll take it and for not doing that many in a while, it's not terrible but still needs work. Shit, I used to be faster than that years ago but in that moment, I still was able to do them.

Throughout the day, it was just casual chilling, interacting and went for a walk in the cool rainy weather. It was great, felt at peace and just let the mind relax. No bands, no needing to figure out if I should do a circuit or intervals, just set them aside for a while and get something else going. There's never anything wrong with that. 

Was starting to feel sore so, being the crazy bastard I' am (even my wife calls me that) I thought I'd get in 500 Step Ups to get the blood flowing a little better to help reduce some of the soreness. It worked because I woke up this morning feeling really good, sore but literally only in the thighs, nowhere else and it's not even that high of soreness. Out of a 10, maybe a 4-5 which is pretty surprising to me, I thought I'd be at a 7 or at least an 8. Guess my conditioning really has been paying off. 

The bands have been a stepping stone for me and they're one of the reasons why I've been able to keep up with a lot of things lately. They're part of who I' am now and for more than 4 months in a row doing them every single day, they've helped my cardio and long term strength in amazing ways. Doing 10's of thousands of total reps in a short period of time is no easy feat and the mental strength to keep up with the kind of routines I was doing was insane. a day or so off of them or a little longer is not going to kill me. There's tons of things I can do in the mean time but when I'm ready, they'll be right there just waiting for me to kick the shit out of them. 

In terms of moving forward, it's important to remain disciplined and doing what's possible for you and continuing the journey. We all have different paths but where we are going can be mysterious and exciting at the same time. Yes the bands are just a tool, great ones at that but they're only pieces of a much bigger puzzle. They're not the end all be all, nothing really is no matter who may say it differently. You do what's best for you and smash those goals like the Hulk smashes the Chitari. Learn what's possible, switch things up from time to time and kick ass in your endeavors. 

Be amazingly awesome and I hope you kill it. 

Are You Thinking 4th Dimensionally When It Comes To Training?

More like in 3D but hey, Doc Brown was onto something LOL. Anyway, one of the things Bud Jeffries taught me was to think outside of the box and expand your imagination to how you can train without always relying on conventional wisdom. Let's face it, the man was a genius when it came to training and the way he thought about things was part of his unique personality and been tested by world class people. For this post today, I blame him for putting this concept into my brain (in a good way of course).

For a few days, I was digging into my thoughts on what could be different in terms of what we can do to train the brain and learn multi-task exercise or in this case, training Multi-Dimensionally. Yesterday, I put this to the test and although it's a work in progress (isn't any training style?), I let out a side of me that took the inspirations of Matt Schifferle, Bud Jeffries and the guys at DopamineO and molded them into a very different and somewhat of a mind-fuck way of exercising. 

Let's start with why I wholeheartedly blame my mentor and brother in strength for this. Bud was a major advocate for Isometrics and came up with some crazy ideas on how to apply them in terms of using not just little implements but using rocks, chains, kettlebells, bodyweight, tires and things you don't look at from a normal point of view. In one of his Seminar DVDs on Isometrics, he applied what he calls 3D Isometrics or 3D Training where he takes weights and other things and go for Isometric Holds on one end while moving dynamically with the other. An example would be, taking a chain and hold it in a mid overhead press or use a strap to create a stopping point with one hand and as he applies the pressure, takes a kettlebell in the other hand and does overhead presses with it. 

This challenges your muscles to fire in that mind/muscle connection to the next level while applying control to two or more things at the same time. I remembered this and was thinking "what if I applied something similar but with the band and Isometric strap?" When we trained together, he always had something cooked up even when he was just shooting the breeze, he had thoughts going on about what he could do differently while applying the basic styles whether it was with hammers, kettlebells or even the steel bending. The way his brain worked was just mind blowing.

So, I applied Bud's Isometric IQ into working with Schifferle's Hybrid style of Isometrics and utilized the Dopamineo band's dynamic moves of rows and waves to create one powerful element. I made a demo of this and still working on some of the kinks in it, not to mention this was post workout of 5x5 Sprints with the Band. 

The strap I'm using here isn't available anymore but the WorldFit Iso-loop would work just as good if not better for some. In the demo, I start out with going into a Hybrid Squat where I would apply isometric pressure trying to stand up and open up the legs at the same time while doing a row with the band in either hand. What does this do? It forces you to work the legs creating strength and stimulus in the legs and back while dynamically rowing to apply the muscles from the upper body at the same time. This challenges the brain to fire the nerves creating a Super Exercise.

The next one was interesting because of doing two different elements of pushing and pulling at the same time. This was doing an Overhead Press Isometrically and creating a Wave and Pull at the same time. The unique thing about this is that while you're creating a wave that takes a certain level of coordination to do, you're also pressing and holding onto the strap as hard as possible without letting go of the press itself. This type of multi-tasking is way harder than it seems because the focus is chaotic yet stabilizing and controlling two very different aspects. It's one thing to do both pushing styles but to do pushing and pulling at the same time is on another level of insanity. 

The final one wasn't as difficult as the Hybrid Squat and Overhead Press. This was more of just trying to stand up in an isometric squat while using both hands to do the wave and pull move, It still isn't easy to coordinate because you're trying hard to straighten the legs but you're also finding the flow in a complete different move while in it. It's that unique element that makes you appreciate what is possible and what can be beneficial. 

In a normal training circumstance, we are taught to move singularly, up and down and focus on things that work the body from angles at a specific level of straight forward focus. Things like Push-ups, Curling a dumbbell, pressing a kettlebell overhead, bodyweight squats with foot patterns going up and down. The coordination is different but you can teach certain things easily with simplistic moves and holds. This however, goes out the fucking window because it forces you to move and hold while in a chaotic state yet be in control. Coordination is on another planet but also you have to think in different aspects than just what is normally understood. 

It is an advanced form of exercise. It's still using basic things, it's easier to learn an isometric exercise and dynamic moves individually but to challenge the construct of fitness intelligence by putting those elements together is a whole other sport in and of itself. Like I said earlier, it's a work in progress but it gives off a whole new vibe of what you thought of as exercise. It's not meant to be some kind of circus act or anything, not like me or someone else teaching and showing how to perform as if you're doing a barbell squat on a stability ball, that's just stupid and dangerous. What I'm showing here, is a different level of Fitness Intelligence to enhance your ability to create exercises that have more to give and offer in terms of function and strength than just conventional styles that most have already seen. You don't see stuff like this almost at all. 

It's not reinventing the wheel, it's opening up and expanding knowledge to where we learn what our capabilities are beyond just typical exercise and routines. What are you willing to give a go that's a little out there but has real benefit? Let me know in the comments or go to my linktree and find me on social media. Be amazingly awesome and keep at it. 

Dopamineo Deck Of Cards Training: Developing Conditioning And A Mind That Doesn't Break

Holy crap that's a mouthful isn't it? Well, regardless, if you want to become a machine (not the kind that looks bad ass but can't last more than a few minutes) then you got to make things happen so when shit gets ugly, you keep grinding. The type of training that gets hit with chaos but you never waiver. It's one of the reasons why I love the Deck Of Cards Workouts with the Dopamineo Bands. It isn't just about conditioning, that's just part of the package deal. It's a lesson in expecting the unexpected and executing with a vengeance.

The deck itself is simple enough yet brutally honest and effective. Here's a breakdown of the Protocol I use.....

Shuffle a full deck. Flip a card one at a time and have that card tell you what reps and exercises to do. Again, simple yet will have you kicking your ass.

Aces are 16 Reps: Your wake up call to show up and have these cards demand work and respect from you.

Face Cards are 10 Reps: Royalty that taxes your arms, legs and whatever it holds dear to you. Jack, Queen, King, they all will make you humble.

2-10 are as is: Nothing cute and just take what you can get.

Jokers are 50-100 Reps: The two wild cards of the deck that will hit you hard and doesn't care whether you're tired or not. Do 1-3 exercises that round it out and get the most out of you.

Black Cards will have you seeing double. Literally, because in this deck, you'll be doing twice as many reps to really showcase your mental and physical toughness. 

When it comes to the three exercises, I do 25 of the Chest Flys or Chest Presses, 25 Wave Pulls and 50 Propellers to round out to 100. If you got both jokers towards the beginning of the deck, they'll test you but you get the highest amount of reps out of the way. Towards the end or even around the middle? Be prepared to find out what it's like to be taken down but getting back up and keep battling. It's punishment with hardcore tendencies.

Conditioning That Doesn't Care About Your Fucking Plan

Many workouts can be predictable. The 5x5 system, 3 sets of 10, knowing the clock with EMOM. The body can adapt to the structure before it stresses it. The deck spits acid in the face of your structure. You might flip 2 Black aces in a row, that's 64 reps before you can attempt to catch your breath. You may even cruise through red 2's, 3's or even 4's and think you're safe but that Joker will pop out of nowhere and makes you bust your ass for 100 reps while your heart rate is already in your throat.

This is what's called Stochastic Conditioning. The load, the rest, the order, it's all random. Your energy systems never truly settle. Aerobic Base and Anaerobic Power, all working. Lactic Clearance? Your ass is learning whether you want to or not. The body stops pacing and gets to solving problems.

Expect The Unexpected

Things in life don't always come in sets and reps. They come in bursts. They will double up when you're tired. It can throw a Joker at you when you thought you were done. The Deck is a powerful teacher. Flip a black King of Spades when you're gassed and still need to breathe and move anyway. You can't negotiate with the card. You learn to shut things up and put in the work. 

That's the machine aspect of it. The cards don't care about your feelings and whatever you have left. It has you executing the next rep until the task is done. 

Get a good deck in 2-3x a week for a little bit and find out happens. That "quit" reflex becomes a blur, your recovery becomes faster between efforts and you stop fearing volume. In the beginning, do what you can to get through as many cards as you can. Add one or 2 more cards each session until you get through that deck. 

A deck of 54 cards is 54 opportunities to quit but it can also have 54 opportunities to prove you won't. Which one are you choosing? Shuffle up, flip that first card and you are on your way to becoming the machine you were meant to be. Be amazingly awesome and get cracking. I believe in you. Don't forget to use my code POWERANDMIGHT at checkout when you order from dopamineo.com. 

Hindu Pushups: Forgotten Old-School Bodyweight Exercise For Upper Body Conditioning

If you’ve spent any time digging through the pages of Power and Might or other old-school training archives, you know the greats didn’t mess around with fluff. They wanted exercises that built real-world strength, endurance, and joint integrity in one shot. Enter the Hindu Pushup — also called the Dand — the backbone of Indian pehlwani wrestling for over a thousand years. This isn’t just another pushup variation. It’s a full-body conditioner that turned generations of Kushti wrestlers into broad-backed, barrel-chested powerhouses long before the barbell was popular.  

A Quick History Lesson  

The Dand traces back to ancient India, where it was part of the daily vyayam, or physical training, of pehlwani wrestlers. The most famous practitioner? The Great Gama, undefeated wrestling champion who reportedly performed 2,000-3,000 Dands and 3000-5000 Hindu Squats daily. By the later part of the 20th Century, Physical Culturists like Karl Gotch and Matt Furey brought the Dand stateside, preaching it as the antidote to stiff, barbell-bound physiques. The old-time strongmen understood: you don’t need fancy equipment to build a body that can perform.  

The Influence on Modern Training  

You’ll see the Hindu Pushup’s DNA all over modern fitness if you look close. Yoga’s Sun Salutation? The downward-dog to upward-dog transition mirrors the Dand’s flow. Even some military calisthenics drills borrowed from it in certain variations. Why? Because it works. Unlike a bench press that locks you into one plane, the Dand forces your shoulders, spine, hips, and ankles to move through a loaded, dynamic arc. Old-school coaches called it “active flexibility under tension” — strength that doesn’t make you stiff.  

How to Perform the Dand  

Start with the hands and feet on the floor, hips high, head between your arms like a downward dog. 

From here:  

Swoop: Bend your arms and dive your head forward, skimming your chest just above the floor.  

Scoop: As your hips drop, press your chest up and arch your back, ending in an upward-dog position.  

Return: Reverse the motion by pushing your hips back up to the start.  

Here's a visual demo....

That’s one rep. The movement should be smooth, almost wave-like. No pausing, no jerking. Breathe in as you go down and into the arch, breathe out as you push back.

Here's a demo of doing the exercise with added resistance using the Dopamineo Band.

Benefits That Build a Battle-Ready Body  

Shoulder Health & Mobility: The sweeping arc takes your shoulders through full flexion to extension under load. This is prehab and strength in one. Old-time lifters swore it kept their rotator cuffs bulletproof.  

Spinal Durability: You get thoracic extension, lumbar control, and hip hinging every rep. It’s decompression and strength for your spine — something crunches and planks can’t touch.  

Work Capacity: High-Rep Dands build serious muscular endurance. Lungs, triceps, chest, lats, and quads all fire together. Gama’s 3,000-rep sessions weren’t for show; they built gas tanks that didn’t quit.  

Posterior Chain Wake-Up: Unlike flat pushups, the Dand loads your glutes, hamstrings, and lower back as you drive the hips up. It ties the front and back of your body together. 

Let’s be clear: this is a traditional wrestling exercise taught to youth worldwide for a very long time. Anyone who twists that into something inappropriate is telling on themselves. Matt Furey even illustrated it in cartoon form for Combat Conditioning so kids could build healthy habits. Don’t let bullshit "gurus" steal proven training from the next generation.

Why It Still Matters for Health & Strength  

Most modern trainees are desk-bound, chest-tight, and hip-locked. We bench, we curl, we sit. The Hindu Pushup is the reset button. It opens the chest, pumps blood through the shoulders, and restores that athletic “flow” the old-timers had. You can do it anywhere — no gym, no worries. Add 50-100 Dands at the start of your day or do them in sets, as many as you can in a row, in a HIIT type format or on your off days from weight training. Either way, these are awesome for keeping things intact and staying in shape for the long haul. 

The iron game has come full circle. Fads come and go, but the Dand remains. It built champions 100 years ago, and it’ll still be building them 100 years from now. Put away the gimmicks. Get on the floor. Do the work. Be amazingly awesome and wish you success in your endeavors. 

Dopa Brutality From A Possible Psychotic Mind

When you think about what you want to do for a workout, sometimes you have to come up with challenges or go deep into your mind and find that brutal level of "Oh This Is Fucking Happening". On Tuesday, I might as well have been on a whole other realm because that workout, just about killed me.

I had mentioned in my post about Ad Santel (Catch Wrestling Icon) that I did the Dopa Band Circuit & Sprints in honor of the old timers and tested my conditioning with pure vengeance. Today, I'm going to cover it and give some insights to what it felt like and what the aftermath was.

Training by yourself and learning your capabilities tests what you are willing to put in in order to get the best out of it. This was not only challenging but it gave me a profound perspective to what it takes to "Stretch Your Limits" as the guys at Dopamineo would say. Conditioning is a powerful asset but in this case, it set a higher bar to why it's so powerful.

Earlier in the morning, I did some Neck Mobility and Joint Loosening to get my body going for the day. Had some food and a while later went to the park to set things up and hammer one of the craziest sessions that someone can possibly do and to do at nearly 42. I set the goal in mind, I left it all out there and gave it everything I could without hurting myself or training to failure. Here was the workout with the Dopa Band.....

5 Exercises

10 Chest Pulleys

10 Wave Pulls

10 Hook Under The Arms Squats

10 Alt Front Raises (AKA Skis)

10 Propellers

20 Rounds. The Finisher: Wrapped the Band around my waist, set my timer for 5 Rounds of 30 Sec on, 30 Sec Off and blasted off doing short but very explosive sprints.

The 1000 total reps (with little rest at all) was already nutty enough and was a bit fatigued but I wanted to step up my game and see how I can push myself adding the Sprints. In life, at times we have to keep going and to do what must be done, even when we're on the brink of exhaustion. Not saying this happens all the time or should be done all the time but there might be a time where you have to dig down and find that inner strength to fight that could be life saving. 

The high I was feeling after catching my breath breathing like a maniac who had just been in a war zone was incredibly relaxing that it lasted for hours. It was just pure bliss, didn't feel anxious, nervous, worried or have a care in the world. Just in a mediative state of happiness and clarity.

In reality, the only thing Psychotic about me is the workouts, not someone who is clinically psychotic and needs to be locked up somewhere. There are people out there with whacked out and screwed up entities that need to be dealt with but then again there are those who "claim" to be psychotic but do nothing but rant and act superior living out some delusional fantasy. 

This workout was something I never tested out before and granted I've done sprints and a number of workouts that went up to 1000 Reps whether it was a circuit or doing the deck of cards twice in a row but never mixed the two beasts together to form a nasty session that would make the average guy quit within a few minutes. A wrestler or even someone in MMA most likely can do far better at this than I ever will but to me, this was something I wanted to find out for myself what my abilities could do when I put my mind to it. Will I do this kind of training again? One day maybe but for now, stay on track to becoming a master of these bands and conditioning myself for the long haul. 

Find what can be a challenge for you and see what you can do. We all have our own journey and we all have our own challenges but we are also more capable than we even give ourselves credit for. In a nutshell, we are our own worst critic, even more than the ones who despise and hate on us but can't stop reading or discussing about us. Be amazingly awesome and kick ass in all your endeavors. Go to Dopamineo.com and grab a band or two and get up on that horse to get in bad ass shape, use the promo code POWERANDMIGHT. Be mindful, be resilient, breathe and take control of your fitness journey.  

Ad Santel: A Catch Wrestling Juggernaut Who Crushed Japan's Judo Masters And Secured An Unbreakable Legacy of Mat Domination

How's it going everyone? Hopefully you're out there killing it this week, sweat dripping, muscles screaming, and that unbreakable fire burning within. Yesterday I wrapped up one of my go-to Dopa Band Circuits, 20 Rounds but added in explosive sprints as a finisher that left me high as a kite yet feeling like I had been through a war zone. It slammed me right back into that old school mentality like those nasty catch wrestlers from the past. These legends didn’t train for show. They trained to survive, to dominate, and to prove their style could humble anyone. That’s exactly what Ad Santel did. This German-American beast didn’t just wrestle, he took on Japan’s elite judoka and jiu-jitsu black belts in straight-up shoot fights and left them battered, tapping, or flat on the mat. If you’re chasing that raw, functional power in your own training, Santel’s story is pure fuel in and of itself. Catch-as-catch-can isn’t ancient history. It’s the blueprint for understanding what it takes to build the kind of body and mind that refuses to break.

Born Adolph Ernst on April 7, 1887, in Dresden, Germany, Santel crossed the ocean and exploded onto the American wrestling scene. At 5’9” and a rock-solid 185 pounds, he wasn’t some towering giant. He was compact fury – quick, explosive, and loaded with leverage that turned bigger men into ragdolls. He debuted in 1907 under ring names like Al Santel or Mysterious Carpenter, but by the 1910s he was the fucking man to beat. He claimed the World Light Heavyweight Championship in catch wrestling and defended that strap for years against the best the era had to offer. This wasn’t scripted entertainment. These were legit challenges – no rounds, no bullshit, just two men locked up until one submitted or couldn’t continue. Santel held his own against heavy hitters like Joe Stecher, Gus Sonnenberg, John Pesek, and even went the distance with Ed “Strangler” Lewis later on. But his real legendary status? That came from crossing oceans and styles.

I want you to paint a picture in your mind's eye: it’s the 1910s, and Japanese judo and jiu-jitsu are being hyped as unbeatable arts. Black belts from the Kodokan were rolling through America, challenging anyone who dared. Santel said “bring it” and stepped into the fire. On November 1915, he took out Senryuken Noguchi in San Francisco. Then came the big one on February 5, 1916 – Tokugoro Ito, a legit 5th-degree black belt judoka. Under judo rules, Santel slammed the man so viciously Ito couldn’t stand back up. Santel stood tall and declared himself World Judo Champion on the spot. The rematch in June? Ito caught him in a choke and got the win. But that first victory? It sent shockwaves. Newspapers described Ito tossing Santel around like a sack of flour early on, only for Santel’s catch transitions and raw power to flip the script. DDDAAAMMMNNN son, that’s the kind of grit that turns doubters into believers.

He kept rolling. Taro Miyake, another Japanese star, got handled in Seattle. First a draw, then Santel hit him with a half-nelson slam that left Miyake dizzy and out for half an hour. Daisuke Sakai, yet another 5th dan. Santel submitted him twice with a nasty biceps slicer that had the crowd gasping. These weren’t flukes. Santel’s catch wrestling, that blend of hooks, rides, and bone-crushing control – exposed the holes in pure judo when everything was on the table.

Fast forward to 1921 and this is where it gets good: Santel assembles a crew, Henry Weber and Matty Matsuda head straight to Japan. They hit Tokyo’s Yasukuni Shrine in front of 10,000 screaming fans. Neutral rules: judogi jackets on, but all catch holds allowed. March 5 against Reijiro Nagata? Headlock Submission. The next day versus Hikoo Shoji, they draw, but Shoji’s face is swollen and busted – Santel even helped the guy off the mat like a true warrior respecting the battle. Then in Nagoya he avenges a teammate’s loss by smashing Hitoshi Shimizu. These matches weren’t exhibitions. They were wars that forced the Kodokan to rethink everything. Some Japanese fighters got expelled just for training with him. One man from Dresden changed the global grappling game forever.

Santel’s toolkit was like a swiss army knife. Slamming takedowns that used every ounce of leverage to plant opponents on their backs. The half-nelson slam? A finisher that could rattle brains. Biceps slicers for those brutal submissions. Neckscissors and headlocks that squeezed the fight right out of you. No flashy spins or showboat moves – just efficient, vicious reality that worked when the sweat was flying and the crowd was roaring. He wasn’t the biggest or the strongest on paper, but his conditioning let him go for hours and still come out on top. That’s the catch wrestling edge: control the mat, chain your holds, and outlasting your opponent.

After retiring in 1933, Santel passed the torch. He helped train Lou Thesz for a period in California, drilling that catch foundation that helped make Lou a household name. Thesz later called it “an incredible gift.” Santel lived until 1966, passing at 79 in Alameda, but his impact never faded. In 2024 he got inducted into the International Professional Wrestling Hall of Fame. And yeah, there’s that old rumor about him getting paid to rough up Georg Hackenschmidt before the Gotch rematch – unproven, but it fits the era’s gritty backstage drama. Bottom line: This crazy bastard bridged worlds. He showed catch wrestling could humble the “unbeatable” and planted seeds that still grow in modern submission grappling and MMA.

Here’s the part that should light a fire under your ass today. The man's dominance wasn’t magic – it was conditioning forged in the trenches. Long matches, global travel, facing elite opposition night after night. That demands a gas tank that doesn't have the word tired in the Dictionary. High-rep circuits, grip endurance that never quits, and the mental steel to push when every fiber wants to quit. You don’t get that from pretty gym routines. You grind it out in the backyard, garage, the beach or even in a hotel room just like the old-timers.

That’s why Dopa Bands are the perfect modern weapon for anyone chasing catch-inspired power. Variable resistance on pulls, squats, rows, and explosive drills mimics the dynamic strength you need for slams, scrambles, and marathon rolls. No gym membership. No excuses. Just pure functional might you can take anywhere. Whether you’re drilling guard work or building that never-quit endurance for your next open mat session, these bands let you train exactly like Santel lived: raw, relentless, and results-driven. These 500-1000 Rep Workouts I've been doing since January, have made the difference in how I proceed to be in the best shape possible. Like Ad, I'm not the strongest, the fastest or look like a bodybuilder but I sure as hell want to be in the best condition as possible and haven't felt like I peaked yet.

Look, the old-school catch wrestlers didn’t chase fame or trends. They chased who they can beat. Ad Santel embodied that spirit – a compact German-American juggernaut who stared down entire martial arts systems and came out victorious. He didn’t just win matches. He proved that heart, technique, and savage conditioning will always beat hype.

So what are you waiting for, bro? Throw in some band circuits today. Drill those transitions until they flow on instinct. Push through the burn until your body adapts and your mind gets unbreakable. Respect the history, value the lessons and live with Power and fucking Might every single day.

Head over to dopamineo.com right now and grab a set – or two – of Dopa Bands. Use code POWERANDMIGHT and get yourself hooked up. Then get after it. Train like the old timers. Dominate your competition. Because catch wrestling didn’t die in 1933. It lives in every rep you grind out today.

Keep killing it, everyone. Stay strong, be amazingly awesome and I’ll catch you in the next one. Shoot me a comment and let's hear from you. 

The Brutal Dopa Band Deck Of Cards Workout On Easter

Hope you all had a great Easter and had plenty of food and love to go around. For me, it was mainly just kicking back and reflecting on things but needed a small recharge. That was until I decided to get my ass to the park in the late afternoon and devour a deck of cards workout with the Chosen Higher Dopa Band. A part of me didn't want to do it and was feeling a bit worn down mentally but I knew if I got into it, things would shift.

This past week was a whirlwind of emotions and mental rollercoasters. Had to take care of something going on with family and needed to keep an eye on things for a couple days and check in with them on Saturday. Still got my training in and killing it with my conditioning, isometrics and the Hindu Squats. So for my Easter workout, went to the park, set up my band, laid out the deck and proceeded to kill 800 reps of the Deck. 5 Exercises (Chest Pulleys, Wave Pulls, Skis, Uppercut To Squat & The Propellers). Black cards were doubled the amount of reps and the Jokers were 100 Reps (25 Chest Pulleys, 25 Wave Pulls & 50 Propellers). 

Doing workouts like this isn't for the weak or even normal minded. I never considered myself normal in the first place but when it comes to training, I like taking things to a different level. I didn't go at the pace I normally with this particular method but I wasn't resting much either and it was becoming meditative after a few cards. The movements, the pacing and flow all were coming together, plus getting in the fresh air in a semi sunny setting wasn't too bad either. Barefoot on the grass, feeling the earth and letting my instincts of the exercises take over. Sweating like it was a waterfall in the Rainforest, focused as if I was on a mission and adjusting the band at times because the knots do slide and becomes a bit uneven but that takes seconds really.

I'm not setting world records, nor am I making a statement that Dopa Bands are the best thing since the invention of the Wheel, I just wanted to train, have fun and get some of that emotional stress out of my system. Feel that natural dopamine high and have a productive session. It's freedom, it's learning what I can do when I'm not always in the right head space but it's also my ability to push through things and do what I know I'm capable of. I love this shit and it has put me on a path that is a continuation of my journey. 

Have a great Monday everyone. Be safe, train well and hard to burn off some of that Easter Feast. Be amazingly awesome and keep killing it in your endeavors. Hit me up in the comments or shoot me a message using the Contact Form. Would love to read your progress. Be sure to go to Dopamineo.com and grab a band or 2. Use my code POWERANDMIGHT. 

Last thing before heading out here, go and check out Lost Empire Herbs' Newest Addition from an old formula.....Hercules Pre-Workout Formula now comes in Capsule form so you don't have to chug and get the bitter taste from the powder. 90 Capsules per Bottle. Let that fire burn from within and get ready for some awesome workouts without the crash later. 

Quads For Days???

Honestly, I don't think too much of my legs that way, they're not that big by standards of either Powerlifting, Strongman or even Bodybuilding. I do what's possible to train with intent and keep them in condition as best as I can. I don't even attempt to try to build huge legs anyway. You read my last article on the type of boxers I wear right? About having to wear 2XL just to feel comfortable LOL.

For real though, with all the shit that I've put my body through, I'm grateful to have built the legs that can go and carry me. I have no knee pain, I may have issues in the areas below the knees but you already know the story on that. I don't have calves that are impressive to anybody and no, I don't have thighs that can squat 500 lbs but that's ok. After thousands of squats, step ups, many sprints, sandbag training, isometrics along with other things, these are what came of all of it and I'm happy.

I also don't make it a habit to show off my legs because that's just not me. I've only shown them off maybe a couple times or so intentionally because I wanted to give people an idea that you can build athletic legs without needing to look like a bodybuilder or some pro athlete. With the ongoing workouts with the Dopa Bands, my legs feel amazing and with testing out different squat variations, sprints, lunges and other things, it keeps my training interesting. Those killer circuits, the grueling Deck Of Cards workouts and the insane HIIT workouts just fires them up and be ready for whatever lies ahead.

If I had to compare my legs to certain things (hypothetically speaking), I'd say I'm closer to legs that were of athletes in the 20's and 30's. Not always looking like they were carved from granite but were solid and made to have lasting strength. If there was any athlete of that time that had the best conditioned but powerful legs that wasn't a wrestler, strongman or acrobat was Lou Gehrig. The best 1st Baseman in Baseball who played for the Yankees his entire 14 year career. Not many realize this but Lou had legs that were Thoroughbreds. Underneath that uniform were legs that were made to chase down Gazelles. The Iron Horse. If ALS hadn't got wind of him, he could've gone another 5-6 years in the Majors and still be among one of the greatest power hitters. 

If anyone had legs for days, was Gama or Ed Lewis, both wrestlers were machines on the mat and could outwork practically anybody. Ed's stamina was legendary when it came to those hours in matches and in workouts and Gama just didn't know the meaning of the word tired yet had the legs of a Tree Trunk. Their conditioning is nothing short of remarkable.

Now, having big legs doesn't always mean you're going to be having endurance that would make Herschel Walker exhausted. Some of those cartoonish looking legs like a Ronnie Coleman or Dorian Yates in their prime were just edging to have injuries being done on them. That much muscle was not meant for a man and it's crazy how big guys like that got. Did they train hard, absolutely and I'll never take that away from them but the mere fact that they did suffer in the hands of what they were trying to accomplish gave them issues that will have them in discomfort or pain the rest of their lives. Dorian out of the two is in healthier shape than Ronnie is these days and it's sad that they had to go through all that. 

My legs have been through a lot. Maybe not as badly as others but I take pride in training them so as time goes on, I can hike, swim, climb stairs and be able to be the cool uncle or cousin that can keep up or be able haul furniture without dying. Conditioning is my biggest priority and the physique that comes with that is just part of the package. I'm not trying to win medals or brag I have better legs because I don't. I want to last and be able to outwork/keep up with guys half my age if possible. I also believe in keeping the joints strong because muscles are great and all but the things holding everything together makes the huge difference. 

Many don't realize how important Isometrics are for the legs. They build the kind of armor for the bones and tendons that would give Colossus a run for his money. Those Wall Sits, Lunge Holds, Hybrid Style Isometrics, all hit the legs with a vengeance but build the kind of strength that reduces pain and adds that spring in your step. Check out Overcoming Isometrics and look into the chapter on Squat Chain Isometric Exercises along with the Hybrid Isometric Exercises chapter (That alone is worth the price of the book. 

Train your legs, train them hard but be mindful. You don't have to go extreme like some caffeine addicted Twig with a foot fetish believes needs you to do (quite frankly, guys like that shouldn't be teaching fitness in the first place since they have no fucking idea of how to program anything of value and provide zero evidence that what they believe is healthy, just biased bullshit that is more harmful and counterproductive). Train to stimulate, not annihilate. Be amazingly awesome and wish nothing but success in your endeavors.

Let me hear from you in the comments or send me a note in the Contact Form on your training. Looking forward to your messages.

A Psychotic Twist On The Dopa Band Deck Of Cards Workout

On Tuesday, I wanted to push a bit and did my 1000 Rep Circuit of 5 Exercises....

Chest Flys

Wave Pulls

Butterfly Power Squats

Ski Jumps

Propellers

10 Reps each for 20 Rounds. Sometimes you have those days where you want to make things interesting and do what's possible in the moment. The high afterwards was indescribable. The sweat coming down like Niagara Falls and the workout itself was fun but a good challenge. Yesterday however; I thought about what I wanted to do, my goal was to get at least in 500 reps with the band. Maybe a circuit or deck of cards style.

Before I even set up the strap and the band, I was reading NO GAS, NO RUN: The Guide to Catch Wrestling Conditioning, Combat Science, and Building the Engine on my Kindle and I'm on the chapter about Karl Gotch's Bible which is also called The Deck Of Cards Protocol. I was reading through it and within maybe a couple paragraphs, that's what I wanted to do. At least from a certain point of view (as Obi-Wan Kenobi would say) with the band.

In the chapter, I will say that it refers to giving the options of picking 2 upper body and 2 lower body exercises (For Karl it was usually Push-Ups & Squats which anybody worthy of training should learn) and gave out the spreadsheet of what goes with each suit and all that. The one that had a lightbulb go off in my head was when he (or Jake at least) talked about the Jokers and do the upper and lower body exercises within that card. This is where I wanted to make it a challenge for myself.

So normally, I do the 5 exercises, numbered cards stood as is, face cards were 10 reps, Aces were 16 and Jokers were 50 reps of the Propeller Exercise. Sometimes I would do 1 Full Deck but if I'm feeling really ambitious, I'll do the deck twice in a row for 1000 Total Reps. I decided to put a twist on the script so do speak and get to do less than if I wanted to do it twice in a row but do way more than 500 for a Full Deck once. So here was my brainstorming idea (and those of you who have the Dopa Bands or thinking about getting one, this is borderline psychotic and a heel of a challenge)......

I would do the 2 upper body and 2 Lower Body exercises but like I read in the book, I doubled the reps for the lower body exercises and keep the upper body numbers as is. The Jokers however, were a bit nuts to think about and I find it gives that blend of what I would normally do and amp it up a bit. So instead of just doing the Propellers, I added the two upper body exercises as well. Here's what my protocol came out to be. 

Hearts were Chest Flys, Diamonds were Wave Pulls, Spades were Hook Under The Arms Squats, Clubs were Ski Jumps and Wild was Propellers, Chest Flys & Wave Pulls.

2-10 As Is

Face Cards Are 10

Aces Are 16

Jokers Are 50/25/25

So say you flip a 9 of hearts, you would do 9 Reps of the Chest Fly, flip a face card of the Squats, it would be 20 reps. The Jokers, do 50 Propellers, 25 Chest Flys and 25 Wave Pulls. Fairly simple once you understand the concept. The only rest is flipping the next card or possibly adjusting the band since the knots may have a tendency to slide out. 

When you count the total number of reps for a Full Deck, it comes out to 800. In this specific workout I did, I misread an Ace card and thought it was Chest Flys but it was Diamonds, sometimes that happens when your brain and body are going at a pace. Ended up doing that card twice so my total came out to 816 reps LOL. A simple mistake made the workout slightly harder which isn't a bad thing. I got a kick out of it and took it in stride. This is just an idea of what you can do with the Bands, you can pick whatever exercises you want to do that suits your current goals or conditioning for your sport. 

It has been said before and it will be said again....Doing a Deck Of Cards Workout isn't just about a few exercises chosen at random times, it's a teacher to help you learn to expect the unexpected. Not everything in life is going to go according to plan because if you're always expecting a plan to come to fruition, there can be a curveball thrown your way and it throws off the entire process. You plan the same exercises, the same order, same rest periods and same amount of time (roughly). For many, it's an order of things, using what is too comfortable even though you're getting a workout in. With the Deck, that shit goes out the motherfucking window. You can do a series of cards where it can go back and forth between upper and lower body, get more of one or the other in a series or you may find the the Wild cards in the middle or towards the end and you're already exhausted and have to do the hardest one. You never know what will come next so you must be ready at all times.

The world isn't scripted like in the movies, not everything is going to flow and have the ending that most likely is expected to happen, it gets messy, out of order and chaotic often times but it's important to be ready for when those things come about and do what you can to get through them. It's that discipline and toughness to withstand what could come out of nowhere and power through it with a fucking vengeance. 

Get your hands on some Bands and test out this workout yourself, or you could do Bodyweight, your pick, your workout. The Band is a tool like anything else, what you do with it will make the difference in how you go forward with your goals and aspirations. Go to Dopamineo.com and get one of the most premier resistance bands in the world, use the code POWERANDMIGHT at checkout. Used by Olympic Athletes, MMA Champions, Youth Programs, The Military, Law Enforcement, Seniors and many more. When you add these to your arsenal, you will discover a pathway to many abilities some consider to be unnatural. Be amazingly awesome. 

Hindu Squats: An Ancient Conditioning Exercise Worthy Of Learning

 

How's it going everyone? Hopefully you're having a great Sunday. A couple of my 500-rep circuits with the band recently has had at least one addition to the training, after completing the exercises with the Dopa Band,  I would drop it and switch to straight Hindu Squats for sixty brutal seconds. Legs burning, heart hammering, and it made me remember that this isn’t some trendy bodyweight hack. This is pure, time-tested might straight from the akharas of old India. If you’re chasing conditioning that actually lasts, Hindu Squats deserve a permanent spot in your arsenal. They build legs like tree trunks, lungs that never quit, and a mental edge that turns pain into power. Round after round, doesn't get easier, just more interesting.

Let’s travel back in time together shall we? To a time where the Great Gama, the Lion of Punjab, wasn’t just a wrestler, he was a legend who went undefeated his entire career. How? The man hammered out up to 5,000 Hindu squats and 3,000 push-ups every single day before breakfast (As the legend goes). No fancy gym. No machines. Just dusty earth, his own bodyweight, and unbreakable discipline in those traditional wrestling pits. Pehlwans in the akharas trained the same way for generations: bethaks (their name for these deep, explosive squats) to forge the kind of lower-body endurance that let them grapple for hours without gassing. Gama stood 5’7” and weighed 260 pounds of dense, functional muscle. He didn’t look “shredded” for Instagram, nor did he look like some meathead like the Liver King, he looked like he could run through a wall and keep going. That’s the historical blueprint. Real strength isn’t trendy; it’s ancient.

From a conditioning standpoint, Hindu Squats are straight fire. Unlike regular barbell squats that lock you into a fixed path, these bad boys are dynamic. You sink deep, heels lift, arms swing back for momentum, then explode up onto your toes. Quads, calves, ankles, and hips all get hammered in one fluid motion. Do them for high reps—hundreds, not sets of ten—and your heart rate skyrockets into cardio territory without ever stepping on a treadmill. Balance, coordination, and mobility improve fast because you’re training a full ROM your body was built for. Knees stay healthy when you control the descent. No equipment, just you vs. gravity. It’s old-school volume that builds the kind of stamina modern gym rats chase with fancy apps and still never find. If you do have certain issues like with ankle flexibility or can't go all the way down to touch your heels with your glutes, go as low as you can and work with that. 

Here’s something inspirational, straight from the heart: Hindu Squats teach you that true power comes from within. You’re not just moving weight—you’re creating the same unbreakable spirit as Gama. Look into your mind's eye. You’re twenty minutes in, thighs screaming, and instead of quitting you smile because you feel the shift. That’s the moment you level up. It’s like going Super Saiyan—raw energy exploding from the inside out. Or healing like Wolverine after a beatdown: battered but coming back stronger every time. No shortcuts (though my Dopa Bands make a killer addition). Just consistent, gritty work that turns average into legendary.

So ditch the bullshit. Start with a few sets of 10-20 a day. Build up to 500 (either in a row, in sets or use a deck of cards). Feel your legs wake up, your lungs expand, your mind sharpen. Ancient warriors knew the secret. Modern conditioning proves it still works. You’ve got the blood of conquerors in your veins, now go fucking earn it.

Keep killing it. Be amazingly awesome and do your Squats.

Shoot me a comment or use the contact form and let me on your training and how you're doing. Looking forward to hearing from you. If you would also like to add me to your social media, here's my LINKTREE where it has all my socials. 

Edit......

Here's a great comment I received on Facebook that was very inspiring. Sometime after I posted it. Thank you very much to the person who said this. Well appreciated.

Step Ups Used As A Recovery Tool???

 The last couple days, doing 100's of squats for the first time in a while with the recent addition to Hindu Squats with my band training has been an experience. Some soreness but not enough to question things and kill progress. The first day, my band circuit included 100 total squats with the 10 rounds of 1 Min Hindu Squats, next day, just did upper body mostly with the band and did the Hindu Squats for the lower body. Still intense AF.

Feeling the soreness in my thighs and low back, I wanted to see what Step Ups would do after taking time to research some things, so last night, I did 500 Step Ups before going to bed and took a cold shower afterwards. Not only did I feel great but I woke up today with hardly any soreness at all, like I recovered pretty damn fast like Wolverine or something. This got me into researching even more about Step Ups being not just a great leg workout but even a recovery tool from doing lots of squats. 

In my research, I was learning because of moving unilaterally with Step Ups, it keeps the blood flow running smoothly, even from the lactic acid build up from squats (bodyweight or weights) while improving muscle imbalances. It gives off vibes of Prehab work for the knees and hips which also doesn't overload the spine or low back. This is essential for recovery. Still targeting the quads, hamstrings and the glutes but with a gentle aspect to it. 

Squats are essential to overall training for the legs which helps with hormone balancing, strength, mobility and even flexibility but Step Ups either with Squat Training or by themselves act as a buffer or teammate you may say in order to get the full package deal for building long term health in the lower body. One shouldn't exist without the other and when you utilize what is possible to work the legs in a smart and proficient way, you're developing the body with greater emphasis beyond muscle building. This doesn't mean you go extreme and do tons of reps or weight, finding the balance of working those muscles while also using active recovery or being able to strengthen the tendons and ligaments goes a long way to gaining the health benefits.

As you have read from previous articles, I'm more for the Step Ups because of their way to hit imbalances that my legs have from those injuries all those years ago and at one time, I was considering stop doing high volume or even doing enough work to stimulate muscle growth in the legs from Squats doing variations of them. As time goes on and seeing the benefits of working the lower body in a smart and realistic way for me, I'm adapting to both using strategic entities that keeps me interested in them to do what is essential for the long run.

Usually in my workouts, I expend a great deal of energy because I don't rest much between sets/rounds or whatever and being in my 40's, having to use that energy strategically keeps me in good condition and in no pain whatsoever. I may feel stiff at times, that's expected as you get older but some good stretching and movement to get the blood flowing keeps things going and to have such energy is a blessing. Those Step Ups are even awesome to help get that excess energy out and being able to calm down. When you have such energy, you want to use it wisely. If you have restless energy that could be dire like Insomnia or the jitters, being able to exercise can help level out those things. 

Having incredible energy in your 40's and beyond is bad ass from a positive point of view because it shows that you are able to take care of yourself and your body regulates hormones and recovery well. Sometimes that energy can be more than you want it to be so we need to find a balance so we don't get that feeling of thinking we can stay up all night and party all day vibe or theory for that matter. We still need to be able to sleep and be able to function. For me, on those days where I need to get that energy out, there is Step Ups and other "fun things" but in this manner for training purposes, Step Ups and a cold shower, knocks my ass out in minutes when I get into bed after drying off, putting on clothes and letting everything sink in. 

 Take the time to incorporate Step Ups either as a stand alone on days off from your regular routine or as a finisher for your leg days, don't push it though. Leg Day for some means walking like you just fought off the Zombie Apocalypse. Get a feel for them. You don't have to do what I do, do what works for you. Start with a few reps per leg and keep the height of the step at a comfortable level because too high for too many reps can lead to tightness or even pain in the hips and knees. If you're say like 5'5, you don't want to be doing step ups that is meant for someone at 6'5, keep the level to no more of the knee going above the belly button or just around the pelvic line. If you're having issues in the hip and knee area, depending on your height but still want to try step ups, for most people an 8-10 inch step is more than enough. Don't hurt yourself and this is merely a suggestion, not a "have to" or something that is risky. 

Be amazingly awesome and go kill it it in your goals. Hope you build legs that can carry you and be used to keep yourself healthy for many years to come. With the updated comment policy I put in place, send me a note and let me know about your training, or use the contact form to send me an email. Please read the policy carefully. You can also go to my LINKTREE and check out all my socials. Add me onto your social media and let's keep in touch.  

An Addition To The 500 Rep Circuit

There was something within me that wanted to add a "small" element to my circuit training with the Dopa Band and wanted to hit a different level of my conditioning training. In my regular circuits if you're new to this Blog is to do 5 Exercises, 10 Reps each for 10-20 Rounds. Only rest is marking down the circuit. Exercises aren't always the same or in the same order cause I like having a fresh way of going and keeping certain basic exercises of the Dopamineo System.

Yesterday, I decided for this added element was Hindu Squats. Been a bit since I've done a full workout with them but I know I'm capable of doing them and pretty well after many years of doing thousands of them. Here's how it went:

5 Dopa Exercises

Step Skis where you take a step and then throw the arms up in neutral or hammer grip like fashion with the Band

Hook Pulls

Hooked Arm Position Squats

Chest Presses

Propellers

Put the band down and do 60 seconds of Hindu Squats. 

Repeat this process 10 times. Only rest was marking it down.

Doing a minute of Squats doesn't sound like much but round after round with already going through the other exercises, you're getting some build up going with the lactic acid and it becomes harder. My key to performing them proficiently was to focus on breath control and speed that was at a comfortable clip but still getting the heart rate up. I was going about the rate you see HERE (A bit faster maybe)!!!

It was a beautiful day out, a bit chilly so I had on my hoodie, sweats, shorts, t shirt and my shoes. Went to the park, found a tree I liked, hooked up the band with the Genius Strap, put on some tunes and went after it. Had my watch on me to time the Hindu Squats. Did what I could to keep form at a good level of alignment, breathe with focus & intent and everything was smooth sailing. It wasn't easy though. If you believe this is "Easy Peasy", come and train with me sometime and you'll find it's not as easy as it looks (Then again, there are those who don't even have the balls to put their money where their mouth is).

Anyway, it was a pretty damn good workout and I felt it big time especially in my legs but hey, that's to be expected you know. Sun was shining, practically had that entire place to myself and was having the time of my life. This was a great challenge and it was great to be doing those squats again. Think my inspiration came from reading the new book I mentioned a couple articles ago called NO GAS, NO RUN: The Guide to Catch Wrestling Conditioning, Combat Science, and Building the Engine. Channeling Karl Gotch man and thinking what some of this book has engraved into my brain already. 

Working a circuit like this tests limits of most men. It may not be a challenge for a wrestler since those guys are fucking animals but for someone who enjoys fitness and wants to amp their game a little bit, something like this can make you huff and puff in not time. As Billy Robinson said "There's no rest in wrestling", neither is this type of training in some capacity. Like I said, the only "rest" you get is marking it down and/or adjusting the band if needed. 

Karl Gotch has said "Conditioning is your best hold", in this case, I say "Conditioning is your best asset" in which I mean you can be as strong and fit looking as you can be, but if you start to wear down in less than a few minutes, all that strength is merely temporary. You want to last as long as you need to cause in life, having gas in the tank can have an impact on how you help others and yourself. 

Be prepared to get your ass kicked and get yourself a band at Dopamineo.com. Use the code POWERANDMIGHT to chalk down some bucks. Grab a bundle, that saves you even more. These bands are virtually indestructible and can take a beating. I know cause the Black Band I have hasn't been scratched, torn or snapped and I put that thing through the ringer with hard workouts. Have an amazingly awesome day and keep killing it. 

Want to chat me up, go to my LINKTREE where you'll find my email and all my socials. Tell me about your training and let me know if there's something I could to help you in your journey whether it's helping find resources for your goals or a few tidbits on what is possible to get you just a little stronger or durable.  

Shifting The Focus Without The Gym Anymore

 The gym has its perks for many people and it has helped those get in shape for what they want to accomplish. Some of us however, don't have that drive or passion to be in one. For nearly 3 months, it had some good moments but I finalized the canceling of my membership. Learned a couple things but ultimately, this gym didn't have what I already was working with and parted ways.

Talking to the manager after blowing up his phone, emailing and DMing, got things squared away and was asking the usual questions of why I was leaving and tried to pitch services on Personal Training and Classes in order to get me to reconsider. Wasn't having it and have enough knowledge that I know what I want in my training and the place couldn't provide it.

The guy did ask me something that I thought was a cool compliment. He had asked if I was a wrestler because he had seen some of the things I do in there and was impressed with the lifts and my explosiveness. Even complimenting my form on certain lifts including the sandbag they had and it was nice of him to say all that. I told him, no about being one. I admire the sport (especially Catch Style) and train in some form like one without being a competitor. That was pretty awesome that he assumed I was and I didn't think I had that kind of aura that would someone like that think that way. He was the second guy to assume I was a wrestler so maybe I give off some kind of vibe or something.

I was already focused on my conditioning with the bands and working on Isometrics for keeping up my strength. Going to the gym to do a few lifts was fun don't get me wrong. Still able to bench close to 300 lbs and play around with heavy dumbbells and that 455 rack pull was unbelievable to pull off (pun intended). It just didn't give me anything to move forward with those things and I feel grateful that my training outside of the gym gave me the ability to still do those things and even be a little stronger with very little specialization. 

Being able to train anywhere I want is a gift I will always carry and I encourage anyone to learn how to do it. Hell, my first start was in the gym back when I was 13 year old kid in the 90's. It doesn't matter if you go to a gym or not, do what makes you happy, driven and benefits your goals and desires for a better body, better health and getting stronger in whatever it is you want to go after. If all your training goals rely on the gym, it's not a bad thing but don't dismiss what can be learned when you don't always have access to one. It's a process to understand what Physical Culture is, not Gym Culture because they are two different mindsets. One is a study of what came before, learning the ins and outs of what men did within or far out of the norm of a gym that it almost seems foreign to some. Gym Culture relies heavily on the building itself along with ego driven men and women that focus on three things; barbells, dumbbells and machines. Very few gyms have things that give off real world application and Gym Culture has a lot of issues when it comes to this day and age that I don't want to partake in anymore. That's my take on it, you don't have to take my word for it.

Training is my life, my purpose and to keep learning it for as long as I'm alive. As you know by now, I take bits and pieces of a little of everything that interests me in this world of fitness and making it something for me. After many, many years of study, there isn't one method that is a favorite but more on the lines of what can be useful to me in this point in time. I love doing things that carry over to other areas of my life but I also love doing things that give me peace and calmness getting that excess energy out or blowing off steam, I love that I can use whatever around me and make it easy or as hard as I want. It's second nature to me and I get a lifetime pass of going to school everyday to find something bad ass to learn. That's the true power of Fitness. 

The gym is a learning curve, what you can do outside of it is a much bigger challenge with its own rewards and possibilities. It's a fulfilling practice that is a continuous journey of your own battles, wins and accomplishments. When you can work with both, that's a lethal amount of knowledge. Some are better off doing gym stuff, others outside of it like me & others and some are best with doing both so they can find their own way of getting the most out of themselves. 

Be amazingly awesome and keep killing it with your goals.  To get in touch with me go to my LINKTREE.

NO GAS, NO RUN: The Guide To Catch Wrestling Conditioning, Combat Science And Building The Engine

Many spent years studying the old ways of training; the raw, unfiltered truth of what it means to be unbreakable on the mat and in life. Karl Gotch, the God of Wrestling himself, drilled it into every man he trained: conditioning isn’t a side dish. It’s your greatest hold. Skill without the engine is worthless. You gas out, you lose. You run for miles hoping cardio saves you, you miss the point entirely. Gotch didn’t build wrestlers who looked pretty in the mirror. He forged monsters who could grind for hours, bridges popping, squats exploding, bodies moving like coiled steel.

That’s why I’m fired up about what’s coming. NO GAS, NO RUN: The Guide to Catch Wrestling Conditioning, Combat Science, and Building the Engine is dropping soon, and it’s the real deal. This isn’t another fluffy program with treadmill sprints and fancy gadgets. This is pure Gotch distilled, bodyweight brutality, combat-specific science, and the exact blueprint for constructing an engine that never quits.

No more gassing halfway through a roll because your lungs betray you. No more pounding pavement thinking “more miles equal tougher.” Gotch taught the Indian Kushti way, the Great Gama style where the engine is built through relentless Hindu squats, neck bridges that turn your spine into iron, push-ups that teach leverage, animal crawls that wake up every fiber, and circuits that mimic the mat war. You train to leave gas in the tank, not burn it all in warm-up. That’s the “NO GAS” secret. You finish stronger than you started. Your heart, lungs, and grip become weapons that outlast any opponent.

The “NO RUN” part? Pure genius. Running builds runners. Catch wrestling demands wrestlers. This guide flips the script with combat science that Gotch guarded like gold: precise progressions, recovery intelligence, and drills that translate straight to pins, escapes, and submissions. You’ll learn how to build that engine in small spaces—just like Gotch did in hotel rooms across Japan and Europe. No excuses. Just results.

This isn’t about getting “in shape.” It’s existential. Every rep becomes a drop of water in the rain. One alone seems small. Stack them day after day—consistent, faithful, fierce—and you carve canyons in your limits. Life throws storms. The mat tests your soul. With this engine, you don’t break. You reshape everything around you. Weakness dissolves. Doubt evaporates. You rise as the force that mountains can’t stop.

I’ve tested pieces of this philosophy in my own training with the 500+ rep circuits in the park with the Dopa Bands. It works. It transforms. And now this guide packages the full system: step-by-step conditioning ladders, combat science breakdowns, engine-building templates that scale from beginner to beast. Whether you’re a grappler chasing catch wrestling glory, an MMA fighter needing real durability, or just a warrior who refuses to gas out in life, this is your fucking map.

The greats knew it like Frank Gotch, Lou Thesz, Ed Lewis, Billy Robinson and Gama. They all carried that same fire. Gotch passed the torch onto men that tackled wrestling with a vengeance. This guide carries it forward. No hype. No shortcuts. Just the rugged truth that turns ordinary men into legends.

The wait is almost over. When it lands, dive in. Commit like your life depends on it because on the mat, it does. Stack those drops. Forge that engine. Leave the gas for your enemies. Pre-Order NOW!!!

Rise up. The mat is calling. Train with passion. Build the unstoppable. Get after it. Become the river. Be amazingly awesome.

Want to send me a message? Go to my LINKTREE where all my socials and email are. 

Out In The Open Air On A Saturday Morning

 This morning, I went out to the park with my Dopa Band, hooked it up with an anchor to my favorite tree, put on some tunes and had at it. Did my 500 Rep Circuit of 5 Exercises for 10 Reps each for 10 Rounds. A little chilly still but it was nice to get some fresh air and work up a bit of a sweat. 

Spring is almost here and it was fun to get out and have a blast doing what I love to do. It's important to be productive instead of obsessing and ranting about other grown men and think there's any value to it (it isn't). Training is about self discovery, finding things that give you purpose and enjoying the journey. If you feel the need to run your mouth on the internet and waste space with negative bullshit instead of doing something meaningful with your life, more power to you but it shows your lack of discipline and morality. 

No rest days, at least for me, can't speak for everyone else but I believe in doing something daily whether for a few minutes or however long you want. Doesn't have to be extreme all the time like some dude with a death wish claims you should do, keep it light some days and go hard when the opportunity arises. Challenge yourself but always leave some gas left in the tank, helps with recovery. Going extreme too often leads to injuries much quicker and it's no badge of honor to push yourself so hard that you may end with no cartilage or something that will have you living with pain the rest of your life. 

The weekend doesn't mean you stop training but if you need to back off a bit to help avoid a potential injury, do so and maybe focus on mobility training and movement flows. Some days will be easier than others but with consistency, awareness and adaptability, doing some form of training everyday has amazing benefits. Not everyone is going to get a full hour or something straight for a workout during the week or even the weekend, do what's possible and learn the value of Micro Workouts. Little bits of exercise throughout the day or doing something when you're short on time but want the benefits of staying fit and healthy. 

Going to the park, breathing in the open air, listening to nature (at least the birds chirping while being on grass) and doing something that fulfills your soul is a kick ass thing to do. Have fun, play and be human, not some clown that acts like he's above everyone else, talks down to people who live happy lives and writes countless irrelevant crap that people will eventually get tired of, it's pathetic and sad to live like that, seriously, how miserable and sick do you have to be to act like that and think it's some kind of flex? Guys like that need to seek some professional help and pull their head out of their ass.  

Life can be brutal at times, some go through hardships you will never understand but when there's chaos, there is beauty in the world too. It's not always easy to find but once you do, hold onto it and cherish it. Sometimes we need a little bit of chaos but not to the point where we can't live without being horrible to one another. It sucks where certain aspects of the world has gone, we lose our heroes, have a man that doesn't even remember he's president and learn things that make you want to smack some douche canoe upside the head or better yet give him an ass kicking for calling maids slaves. Fucking stupid. Cheer somebody on that made a new PR, found the job they wanted, victorious in a tournament, got a new promotion, standing up to a bully or even give them a hug for beating cancer and thriving. 

When it comes to fitness; whether you lift weights, do bodyweight, both, do a little of many different methods or you're training for competition, enjoy the journey, be positive about your results and make your goals your bitch. Granted there are some things some shouldn't be doing for obvious reasons but just know that we all have our own paths, some are a little over the top, some are starting out and others do what's possible in the moment and all we can do is just hope they don't get hurt or do something that they will regret. 

There are people out there who want to tear you down because they got nothing better to do and destroy anything that gives you hope of making something of yourself. Some (from my own experiences) are so overly obsessed they make up the dumbest shit just so they can make a lousy and pitiful few bucks that is nothing more than a 10 cent copy and pasted fitness book or whatever unoriginal crap. Look like they would get tired doing 5 pushups that definitely needs work and act like they know how to put on muscle but can't get past being seen like a corpse with hair that got electrocuted. You're nothing special and it's sad you resort to asinine tactics that has you losing subscribers and business daily. Not even worthy of a name here since he goes by three different people that talk and act exactly the same. Like I said, unoriginal. 

Little by little, let's not let those people in the above paragraph stop us from what we love to do and live with purpose. Live with passion and live with greater humility. You got this and keep being amazingly awesome. Be sure to check out Dopamineo.com and use the code POWERANDMIGHT to shave off some bucks on your order. If you wish to get a hold of me, go to my LINKTREE where all my socials and Email are. Looking forward to hearing from you. Have a great weekend everyone.   

How The Hell Do You Go Get Fired On Your Day Off???

 I love the movie Friday. Ever since I was about 11-12 years old. Chris Tucker's character Smokey was fucking hilarious. Now that a memory was unlocked on a Friday, today's post is no more controversial or special than any other but I wanted to just have a little fun. You may learn something, be inspired or just like having something to read somewhere....

This morning, I wanted to get in my daily Dopa Circuit Workout and since my energy was there, the pace was on par and was feeling at my best (at least from waking up), I did 1000 total reps. 5 Exercise, 10 reps each for 20 rounds. Little rest by only marking it off. Even by the 7th or 8th round I was like "oh yeah, it's on like Donkey Kong."

Fitness comes in many forms, it's about self discovery, learning and seeing what's possible in those little moments of victory. Even the smallest fraction of progress still leads to the big picture. The weather is slowly getting warmer out here and it's getting to be that time of year where outdoor training will be more frequent. Not just with the bands, I'll be getting out the hammer and tire out of storage and lugging them to the park to get some old school strength building again. That's going to be a blast and since it's almost Baseball season, my SF Giants Hammer will be a symbol of the summer of epicness. 

I feel more free when I get to do outdoor stuff. Training with the equipment I want and not have to clean up like at a gym or needing to be around anybody. Normally, I don't care about others training around me but having an area all to myself just hits different. Yeah, I'll use our Complex's rec center but I would hardly call that a gym, it's more like storage space for cheap equipment that some like to use at opportune times. In the rec center, all I do now, is set up my anchor around the pull-up/dip station, hook the bands up and then go at it with whatever I'm going for that; a circuit, HIIT or a deck of cards workout. At home, I'll do Isometrics, Step Ups, Squat Walking, Joint Loosening & working my neck. I have all that I could possibly need. 

Playing with Barbells and Dumbbells are fun to do but I just don't have a passion to use them as often. Shit, I can probably go the rest of my life without touching them, I did it for years and it didn't have me losing strength with them, even without training with them much, I can still move decent weight and be good. My real form of Strength Training is Isometrics, my sandbags, hammer and bodyweight movements. Hell, even Chest Expanders are far better to me strength training wise than regular weights. My big focus is conditioning and getting leaner little by little. I'm currently at around 232 lbs and I feel great. Getting back into Isometrics has been a solid highlight recently. Doing both Intense 7-12 sec Isos and doing Hybrid Isos for a couple sets of 30-45 sec each (especially the Hybrid Squat) gets me more of that spring in my step and loosens me up pretty damn good. I love it.

I even was getting into Step Ups again doing 500 at a time for sets of 25 per leg with no rest. Not going so fast but not moving like Flash in Zootopia either, a comfortable pace that hits that sweet spot and having my cardio blast off. I would do them to get some excess energy out before bed, hit up a cold shower to balance out my body temperature and fall asleep relaxed. I'm not about max lifts or shooting for some advanced level of exercise, keeping things basic and explosive when possible and let everything flow. Mobility is also another one of my priorities more than testing the limits of my strength, I don't care much for being sore so I only go as far as needed without having to look like I came back from a fight with the Walking Dead. 

I train for longevity, not vanity or trying to prove I'm better than anyone else unlike some guys I've known. Some are nothing more than egotistical poor excuses of a human being who act like you need to be extreme in order for anything to work when in reality, they look like a corpse with bad hair and can't keep up that's worth anything. Seriously, there are far more qualified people who have muscle that is realistic and structured. Guy's like Matt Schifferle, Logan Christopher, Brooks Kubik, Al Kavadlo and Chrys Johnson. These guys have more to offer through their programs that don't take things to the extreme and have more humility than some clown that seems like he couldn't fight his way out of a paper bag. You know the type, those same clowns that claim they can do 25 pull-ups in a single set but can't actually prove it and expects anybody to just take their word for it. Same ones as well that talk tough but have no game nor can back anything up that craves attention and fakes reviews in order to sell copy and pasted work. 

Seeing the real deal up close with my own eyes, it's pretty easy spotting a fake influencer these days and it's fucking sad there are those who resort to thinking being brutal, verbally abusive and acting like he can outwork anybody when they can't even outwork a beginner is just pitiful. It's true and when you've seen first hand what people like that are, it makes you appreciate those who are the REAL DEAL!!!

Hope everyone has a great Friday and hope your weekend is amazingly awesome. Thank you for taking the time to read this and be sure to check out the Big Sale going on at Lost Empire Herbs with their 20-40% discounts sitewide. Get your hands on some bad ass bands at Dopamineo.com (use the code POWERANDMIGHT) for you or your family, sports programs, MMA schools or youth programs. If you wish to get a hold of me beyond this blog go to my LINKTREE where you'll find all my socials and my email. Stop by and say hi, add me to your list and subscribe to my youtube. 

Strength Training Anywhere Using Isometrics

 When it comes to strength training, there are plenty of ways to do it but one of the most grossly underrated forms of it is Isometrics. You don't need to move at all, just contract at any given angle and breathe into it. Simple enough right? For sure but how long the intensity and contraction goes depends on what you shoot for. Guys like Steve Justa was famous for practicing Isometrics in many different ways from long duration holds that lasted at times for 3 minutes to what he called Pulse Reps or Isometrics where you contract for 2-3 seconds and repeat for reps on countless exercises from squats to arm wrestling pulls, deadlifts, pushing and twisting. Another was The Mighty Atom that used Isometric Training to build that power to bend and twist horseshoes, bend and even bite down nails, break chains and other things.

Isometrics are more than just strengthening for things like weights and steel bending, they are a crucial element to prevent injuries and problems in the joints, tendons and ligaments. Many these days shrug it off as boring and believe they don't do much but as we age, it's going to become possibly your best friend. When you train them consistently, they help you move better and even enhance your flexibility and mobility. They give you that suit of armor from within that format of strengthening the body that reduces the chances of osteoporosis, tendonitis, tennis elbow, arthritis and maybe MS but that may be stretching.

Some of the strongest men on the planet used Isometrics to amplify their feats beyond logical understanding. Even the great Warren Lincoln Travis who was known for lifting extremely heavy weights in partials used Isos as one of his major components. Even was a counterpart to the Mighty Atom, although their strengths were night and day, they both understood what they were best at and were the strongest in. WLT was a lifter and Atom was a Steel Bender, very different types of strength but both were phenoms at what they did.

For  everyday people? Isometrics can have an impact on their daily lives where they can handle groceries, moving furniture, open a jar of pickles, mow the lawn, chop wood, climb stairs and all kinds of things. When you push/pull/squat/grip in all sorts of directions, you're building strength that has true function and importance. If you're a gym goer, you can do isometrics by holding weight at certain angles like the mid point of a db or bb curl like you're carrying a tray, hit a stopping point in your squat to build strength for that position, even on machines where you can hold the mid or end point of a lift and hold it. Many different ways you can do Isometric Training. 

One of my favorite things to use is the World Fit Iso Trainer where you can mimic just about about any movement in the gym isometrically. My basic exercises is the curl, deadlift, zercher squat, overhead press, lunge and seated row. Those alone have helped me prevent knee pain, elbow problems, shoulder issues and other things. You can even use it to strengthen pull-ups, assisted pistol squats, rows, push-ups and more like the TRX. Take it with you anywhere and enjoy workouts that don't put wear and tear on your joints. 

Be amazingly awesome and be successful in your goal setting, wish you nothing but the best in what works for you. 

Want to get in touch? Check out my LINKTREE for all my Socials and Email.