2 Words 90's kids love to hear when they played Mortal Kombat. Yesterday, I was messing around with Push-Ups and wanted to find out how my technique stood out doing just regular style, no handles, no PUGS, no fists, only the classic. Turned out better than I thought.
Push-Ups in general are weird for me since I'm a bit more one sided than the other so it wouldn't matter the variation, it was going to have some balance issues even if it's not noticeable to the naked eye. Yeah sure I've done plenty of them over the years and continue to do so but in ways that suit me and not what I've been told to do. In some sessions I'll do 100-200 and can do quite a few in a row without struggling much but I get just as much out of the Isometric versions without always going for reps. The Hybrid Push-Up variation from Overcoming Isometrics is my personal favorite and it's tough as shit as it builds strength from another perspective.
Before my 500 Rep Band Workout, I figured I'd see how my form was and do 25 in a row. I didn't focus so much on speed although I could explode up well, I rather focused on my control and balance. Safe to say it was one of the best sets I've ever done in quite a while. Were they completely flawless? Maybe not, there's always room for improvement but they were pretty fucking strict as best as I can make them and utilized tension in my back, legs and core while moving down to my chest to the floor and back up.
See below.....
They weren't anything special, after all, they're just boring push-ups right? The truth is, if one wants to do 100's of them a day, that's awesome and it works for just about about anybody (emphasis on Just About) but for someone like me who likes to move things along and not spend a ton of time on them, I like to put my attention on creating the stimulus by performing them in a slower fashion, using as much tension as possible to move but only able to get 12-15 reps and I'd be spent for that set. Some like to do them in a partial format going as far as to only the mid point and back up doing Time Under Tension that way, I've done as many as 50-60 in a row doing that and it builds a hell of a pump. Guys like Mike Bruce do that and he's shredded while being in his 50's. It all depends on what you want to do.
Push-Ups is always going to be a classic and it's important to know them as a foundational and part aspect of strength training. If there was anyone that was the true GOAT of push-ups it's Jack Lalanne in my opinion, others like Herschel Walker & Mike Tyson were phenoms with them but Jack was in a class all by himself with the incredible things he did along with his inspiring training modalities.
Use little progressions to build solid levels of strength but as long as you stick to the basics and focus on the technique and control of the movement beyond the numbers, you can go far. Here's a free guide to multiple variations from beginners to advanced with workouts and little challenges you can go for. Doesn't cost you an arm and a leg that some try to scam you on and don't have any real progressions that mean something. Some courses don't even give you a starting routine or how to progress to being able to do more, they just expect people to do whatever how many push-ups and determine how weak or strong someone is with no context other than calling them losers or worse. It's stupid and degrading.
Progress in your own time, once something becomes easy, do more or do a harder variation. A key thing to remember is, you always have room to grow, don't go to such extremes where the risk to injuries becomes greater. Train so you can minimize injuries. Some tend to push so hard themselves it's like they're asking to injure themselves on purpose. The hell kind of way is that to train? That's just needing to be on meds man.
Be amazingly awesome and drop down and give me a few. See what's possible to build real world strength, not chase numbers to prove how above you are someone.
Do Dinosaurs fight? In this case, it sure as hell does. A legendary section from the Dinosaur Training course that first roared to life as a two-part article in The Dinosaur Files newsletter. We're talking way back in the late 90's, when the world was still chained to fluffy fitness fads and dumbbell curls for show. But, it has been seen that the mighty have risen! This wasn't just ink on paper; it was a thunderclap that shattered the status quo, and the echoes? They're still shaking the foundations of training halls worldwide.
Back then, The Dinosaur Files was the underground bible for those who craved real strength – not the polished, pretty-boy kind, but the primal, beast-mode power that turns men into legends. That two-part series on the "100 Tips"? It exploded like a keg of dynamite. Hands down, it may have been the most popular article ever to grace those pages. Feedback poured in like a tidal wave – letters, calls, smoke signals from the trenches. Trainers, fighters, and everyday warriors hailed it as the gospel of grit. Why? Because it wasn't about chasing mirrors or pumping for selfies. It was about forging unbreakable bodies for the real fight – combat, survival, dominance.
Fast forward through the decades, and watch the transformation unfold like a epic conquest. Those ideas Brooks unleashed? Once labeled "pretty far-out" by the skeptics – the keyboard critics and the barbell benchwarmers – they've clawed their way into the mainstream. Dinosaur methods aren't fringe anymore; they're the gold standard for combat athletes grinding it out on mats, in rings, and under the lights. Some of the best grapplers and strikers of all stripes adopted these secrets and ascend to glory. Hell, at least two World championships in grappling arts have been claimed by athletes who trained Dino-style. Think of it, a fighter wrapping his hands around gold, his body sculpted not by machines, but by the raw, unrelenting principles of old-school power. That's the Dinosaur roar echoing through victory!
But it doesn't stop in the cage or in a dojo. No fucking way, this revolution has stormed the fields, courts, and pitches like an unstoppable horde. Football players at high school, college, and pro levels? They're Dino devotees, bulldozing through lines with that unbreakable core strength. Rugby beasts? Charging like rhinos, thanks to the same brutal basics. Basketball phenoms? Leaping higher, enduring longer, all fueled by these timeless truths. One NFL head coach – a titan in his own right – was so fired up by these workout ideas and philosophy that he bulk-ordered copies of Dinosaur Training for every single player on his roster. How bad ass is that, an entire team of gridiron gladiators, each clutching the manual that turns potential into powerhouse. They didn't just read it; they lived it, pounding the iron with purpose, emerging as champions forged in fire.
And let's talk rugby royalty – the legendary All Blacks. One of their top strength coaches, a master of might, weaves Dinosaur methods into his programs like threads of steel. Those warriors from Down Under? They're not just playing; they're dominating with the kind of functional ferocity that only comes from embracing the basics: heavy lifts, grip work, odd-object training that mimics the chaos of battle. It's no coincidence they're perennial powerhouses. Then there's the NBA angle – a famous strength coach, back when he was molding the Chicago Bulls, was working with none other than Michael Jordan – the GOAT himself – and he credited Dinosaur Training for elevating their game. Picture MJ, soaring through the air, his explosive power amplified real-world strength over gym gimmicks. That's the ripple effect, brothers – from the hardwood to the end zone, Dino principles are the secret weapon.
Now, for those who think this is just sports fluff, let's crank it up a notch. Dinosaur Training isn't confined to arenas; it's infiltrated the front lines of real-world heroism. A man who specialized in tactical self-defense for Canadian law enforcement – yeah, the Mounties themselves – was a die-hard fan. He didn't just nod along; he integrated these methods into his curriculum, teaching officers how to harness raw power for survival scenarios. A Mountie, red serge and all, drilling Dino-style: sandbag carries for endurance, thick-bar pulls for unyielding grip, abbreviated workouts that build unbreakable resilience. In the heat of a takedown or a pursuit, that kind of strength isn't optional – it's life-saving. Yes, the guardians of the North train like Dinosaurs, proving these secrets transcend games and enter the realm of duty and defense.
What makes these 100 tips so enduring? It's the purity, the primal essence. We're talking about ditching the bullshit: no endless sets, no fancy machines, just heavy basics done right. Squats that build legs like tree trunks. Deadlifts that forge a back of steel. Presses that turn shoulders into boulders. Grip work that made the hands into weapons of destruction. Odd lifts – stones, barrels, anvils – that prepare you for the unpredictable grind of life. Mental toughness drills that turn doubt into dominance. Nutrition that's straightforward: fuel like a warrior, not a dieter. Recovery strategies that honor the body's roar, not its whisper. These aren't trends; they're timeless truths, drawn from the old-time strongmen who lifted before science tried to sanitize or even complicate strength.
Many have seen the evolution firsthand. In the '90s, folks scoffed at abbreviated training – "Too short? Not enough volume?" Now? It's the smart path for busy athletes who want results without burnout. Grip training was niche; today, it's essential for grapplers locking in submissions (Imagine trying to get out of a Double Wrist Lock when the guy applying it is like a vise). Functional strength over isolation? Combat sports live by it. Even periodization with Dino twists – waves of intensity, deloads like a beast in hibernation – has become staple. And the community? It has exploded. Forums buzz with Dino stories, gyms echo with the clang of real iron, and social media warriors (the good kind) share their triumphs.
Don't just read about these incredible tips – embody them! Whether you're a weekend warrior, a pro athlete, or a first-responder honing your edge, these principles are your forge. Start simple: Pick three basics, hit them hard, recover smart. Build that Dinosaur mindset – relentless, unbreakable, ever-evolving. I've done a few things in honor of this course because I believe in the power of the primal. From those newsletter pages to world stages, the proof is in the pudding.
As we charge into the future, remember: Strength isn't given; it's seized. These are your arsenal. Grab 100 Strength Training Tips For Combat Athletes, apply the fire, and watch your world transform. Are you in? Drop your Dino stories below, I want to know what it did to help you in your journey. Be amazingly awesome.
Here's a powerful song to amp you up that makes Pre-Workout look weak. WarChants man. Hear the Goblin War Drums....
Sometimes, we need to dig deep into ourselves to find the energy it takes to train and do what needs to be done or even put ourselves into a state of bringing that fuel to the fire that burns within. It's not always going to be motivating to workout, neither is it going to be easy to get through one when we don't have the mental strength to do it. The truth is, we all have the power in us, the question is, how do we bring it out?
From a short perspective of how CoreForce Energy works at least from my experiences is that it's not about being motivated and it certainly isn't how energetic or possibly lethargic you are; it's about what you bring into your mind that translates into the physical. Not what you think from an analytical POV, but from a vibrational POV. There's vibrations all around us, some of it isn't felt right away, other times it's painfully obvious where it hits your nervous system, the goosebumps you get, the sensations that can't always be explained. What if we were able to create something out of that using the mind/muscle connection and build that energy within even if we're tired as fuck? It's not the same thing as adrenaline, it's focused intent to utilize the brain to fire the neurons that goes into unleashing levels of strength, speed and agility that pops and gives off that electrical essence.
Motivation isn't always what people think it is. It's behavioral, an act using reasoning or a series of reasoning. We need a reason to do this or that in order to motivated to do something. Being able to channel our energy into thinking differently isn't through reasoning, it's through vibrating our bodies and putting effort into bringing out something that was always there and using it to give us abilities that have been chained up or locked away. We can do this through meditation, using music, recreating a feel from a strong memory or even through exercise.
One of the reasons I've always found CFE fascinating is because it teaches you to see into another world, to have or the imagination of a child, to look into things beyond what you see with your eyes. You learn to listen to sounds, move with fluidity, create strength that many scientists say we don't use, all through the power of how we synchronize thought and feeling.
I can't put all of how it works on here cause that would just take forever, but what I can tell is that with practice, it is possible to rewire your thoughts and vibrate at another level that has you doing things that look effortless, as if you've done things for decades when you may be doing them for the first. That's not luck, that's power.
In the case of exercise or training in general, when you think differently and program your mind to feel things through the course of range of motion, it won't seem like you're grunting and grinding, it be as if you can work an exercise with flawless precision and moving as if you can go on forever. Grinding out an exercise has its perks, pushing towards a goal and busting your ass like your life depended on it. Many do that and believe that's the only way to achieve results when in fact, you can make many exercises look effortless even though they're tough to do. Garin Bader, the creator of CoreForce, uses it to work levels of strength that are actually pretty phenomenal to witness. The way he knocks over a 300 lb Boxing dummy is bad ass. His 2 Finger Superman Push-ups seem so surreal that he makes it look like someone doing regular push-ups a breeze. He showed me a version of the Hindu Squats using CD's as a tool to showcase how to move in another plane of motion with the arms.
In the case with the Dopamineo Band, putting a different thought into a movement where to the naked eye, it's just a move but to the person working the exercise, there's electrical spheres on the body, there's hitting a point in space that zaps you with greater speed, there's follow through with powerful light. For the record, yes these are all imaginative and not real but when imagination runs as if it was real, you're creating a whole new oulook of what natural movement looks like.
It all sounds pretty nuts huh? Trust me, I've been there, I know the feeling many have when it comes to this stuff at first. As adults, we have been taught to look at things right there with our own eyes and where to go this way or that way. To the thinking of a child, it defies the laws of physics and being able to transform, zig zag on a dime without warning, be able to have super powers and walk through walls with incredible intensity. Einstein had certain things going on that were not the norm through the scientific era of his time. He was seeing and writing down things people thought couldn't exist, he saw himself standing on a beam of light, traveling through space and time, his mind was complex and difficult to interpret. He had symptoms of Dyslexia yet he was able to come up with the formula of E=Mc2 that many scientists today utilize what is believed to be the laws of the universe. Like a child, he let his imagination open the door to possibilities unlike at any other time in history. He saw himself traveling at the speed of light, he helped reshape what physicists see as what time and space formulates and built a legacy that next to greats like Newton & Tesla, found what is now truth and continued evolution of mathematics and scientific breakthroughs.
Getting a little carried away with this but it's exciting to me. Being able to see things from another perspective and build vibrations that enhance our strength and power. Hard work has its purpose, but when you stop and think with a different mindset, you can find ways to do things that look like it's not hard work at all but as if you make it as easy as flipping a switch. A key aspect is to not view it as "I got to work harder, I need to be faster, I have to....." whatever it is, it gives off the vibes of taking that area of thinking out of the equation and putting effort into doing things that can be hard to do but you make it look like it's a fucking cakewalk. It's one of the coolest things you can look into and find out what you can truly be capable of. Check out CoreForce Energy. What took you years, can maybe be accomplished in days or even hours. You never know what you are able to do.
Be amazingly awesome and bring out that fire within you, walk with strength that turns heads and set ablaze the very power you always had.
I wrote this in another Group that my friend Garin Bader created to teach about aspects of CoreForce Energy. Thought I'd share it here as well.
Adding music to my videos is something I love to do and it takes on different meanings yet one thing remains the same and that's putting my passion into it.
When you're in that state of being able to do things that you either haven't done in so long or even doing them for the first time, it becomes something more than what we as a society are led on to believe.
There's always going to be people out there that will tell you, you can't do this or that but you still find a way to prove them wrong not by showing off but to stay the course for what you want to achieve in your journey.
Some of the things in this video I rarely ever do but I make it explosive and work with what's in my imagination that leads to the physical. You have power in you that is just itching to come out. Let go and FEEL what you think and find out what some of your true capabilities are.
This was written to give others an opportunity to see how music affects the body when you're training. I don't use music all the time when I train, when I do, something just hits differently and am in a completely different state of mind. Some never music at all which is great for them and if it puts them in a state that works, great. When I don't put music on, I can still get in a great session, however; I do program my thinking differently and don't always just go through the motions of an exercise and think analytically. I put effort into making an exercise beyond an up and down or side to side thing, I make it seem 3D at times. Like with my Fingertip Push-ups video, it wasn't just going up and down, I felt as if I was effortlessly crushing the earth with my whole body, not the fingertips by themselves. As if I was weightless even though that exercise is hard to do. It's not everyday 235-240 lb guys can do that compared to someone who's a buck 40 or something.
Other than putting music on to work out, I add music to my videos for a purpose. It may not make sense to some but to others, it gives perspective to what happens when you mix music and exercise together to create something inspiring, motivational and fun. In truth, when I film, there's no music playing, I just throw in a tune to make it interesting. Sometimes it's a random song I like but other times, I like finding ones that have a beat, a powerful set of lyrics or rhythm of the instruments that shake the very core of one's soul. Music is powerful, it can make you stronger, it fires neurons in the brain and it makes you feel the vibrations through sounds. That's one of the big reasons why I love listening to music, it doesn't make exercise easier in and of itself, nor does it take away what the mind does without it, it helps build vibrations and energy so when you do train, it feels like you can conquer Mt. Olympus or something. Music is energy.
Be amazingly awesome and let me know what your playlist is like when you work out.
One of the comments I got from this is from a lady in the group that said "This is where genius begins." I don't know if I call myself a genius, it was something that popped into my head that I instinctively was thinking about. It was a great gesture and thanked her for it. The true inspiration for writing it and putting thought into it was from Garin himself. One of the most underrated guys in the strength world that has mastery in many things beyond exercise and music. Has a mind that may seem out there but once you feel what he's saying and understand the meaning behind his words, it makes sense.
Yesterday, I decided to head over to the gym down the road and mess around with stuff for a bit. The walk by itself was around 45 minutes or a bit longer. Once I got there, got what I needed and went into the area with the sandbags and the gymnastics mat.
Started out with some stretching, mainly my legs, low back and shoulders. Got my Dopa Stretch Band and did some stuff for my shoulders and back to loosen things up a bit more. After that, got onto the Bench Press and didn't go stupid heavy or anything, just wanted to keep focus on technique and control with some good weight. Hit 135 for 15, 205 for 10 and then went to my weight 225 for three sets. My style of hand placement was closer to the middle of the bar so I was doing a close grip bench. Managed 3 sets of 6 reps and stayed in control the whole time which was what I wanted to do. Even one of the guys saw me working even came up to me and said how solid my form and technique was. Took it as a compliment, for me it was just having fun.
Moved onto Pull-ups for 4 sets of 3. Getting a little better but there's always room for improvement. Chin Over Bar man. Almost every time I go in there now I end up doing pull-ups one way or another. Sometimes I'll do chin-ups but not today. Went to the rack next to the pull-up bar so I can get some shrugs in. Managed 225 for 20, 295 for 10 and then went to 3 plates (3-45 lb plates each side) and got in 5 solid reps. No straps or anything to assist me, picked that fucker up and moved my trap muscles. Last set was another 10 pounds for 325 and got 5 reps in that one too. One of the heaviest lifts I've done in many years. Ended the weight training session with Dumbbell Curls using Fat Gripz, just a couple sets of low-medium reps with 35 and 45 lbers. Nothing special really but that wasn't the end of my workout.
Threw in a finisher for some added conditioning (along with burning off more calories) by doing my 500 Rep Dopa Circuit with my band I brought with me. 5 Exercises, 10 reps each for 10 rounds with the only rest was marking it off and/or adjusting the band since one of the knots came undone and fixed it up. I had the energy but holy shit I was sweating profusely, breathing heavily but hey, that's all part of the game right, finish strong and kicking your ass. I think I had a larger smile on my face than the Joker after all that shit. Packed up, walked all the way back home. Going to and from the gym, it was about 34 out, maybe 32 and although it was cold, it actually helped balance out my body temperature since I built up a lot of heat in that place. Walking back felt smooth and calming. My breathing was back to normal within a couple minutes or so after heading out the door.
Overall, it was a good 2 1/2 hours or so out of my day and I feel great. Today is most likely going to be band training and maybe isometrics. Might throw in a few squats and push-ups who knows. All I know is, in a long time, that was a pretty damn long session and that's including the walking. When I got back home, I weighed in for shits and giggles and went down to 234 even. I was 237.8 on Sunday. Ate a couple tuna sandwiches and some tortilla chips since it was my first meal of the day and didn't eat until after 2. Had some Pina Killada Liquid Death to help wash down the food. Fell asleep for about an hour or so and then went about the rest of my day. It was a thrill and maybe I'll do that again next week, who knows, you never know what will happen.
Be amazingly awesome and hope you all have bad ass sessions as well and killed it.
We all are on a path that leads to many places. There are forks in the road at times, routes change, even who we may see on the road and never see again. That's how life is and we get thrown curveballs in our wake out of nowhere when we least expect it. It's never meant to be easy but it can be interesting when you learn to follow your instincts and do what you can in the moment.
Becoming the best versions of ourselves is part of that journey. The trouble is, many attempt to be better than somebody else outside of a sport or want to be like somebody else. Seriously, why would you want to be somebody else when they're already taken? When I first learned this when I was younger, it opened my eyes to things that I didn't see at the time. When I was growing up, I wanted to be a basketball player and had dreams of being in the NBA. I wanted to be like Jordan, Kobe, Malone and those other guys. In reality, I can shoot a little bit and defend slightly but I was never going to be 6'6 and dominate guys that would shatter me on the court in a heartbeat. I like basketball and I'll play every now and then but it was never a true passion of mine.
Some have this egotistical notion that they have to be better than others at everything when here on earth, that's not entirely possible. There are things you can be great at that others will never reach, there are those that will always be better than you at some things but will never match some of the things you are capable of. I can't even begin to try to outdo anybody else, shit I'd rather attempt to be better than who I was yesterday or years ago and work on things that matter to me than to be above somebody else when I don't even need to.
It's like those striving to be so perfect at something that it becomes a chase that never ends and even if it did, what do you really accomplish? Chasing perfection is like racing in a 84 Buick against a Viper or Mustang, you won't be able to catch up no matter how hard you try. Chase evolvement. Find other ways to grow and take on challenges that make you learn and become a greater individual than you were before. In sports, many chase to become better than their competitor which is often a better suited entity. However; one could attempt to out do or become the GOAT of their generation or even ever in that sport but there are things regardless of who you are, you're either going to be statistically greater or you'll manage to become something beyond statistics.
Think of it this way, why do people in boxing pick Muhammad Ali over someone like say Rocky Marciano or Mike Tyson? Ali was a showman that had talent above practically any other boxer before or since and fought with very tough motherfuckers. He didn't defeat people with just his hands and his conditioning, he was most brutal when it came to the mind game and there were boxers who had some better wins/losses than he did but he didn't care. He made the "Float like a butterfly, sting like a bee" an art form that translated into his focus to be the very best at his sport. Tyson wasn't flashy or a great talker, he relied on street smarts, brute strength and had cardio that was unprecedented in the heavyweight division. He had power that was unique even for today and can still go which is impressive even if it's not in his prime shape. Rocky was out of the three, the only undefeated one that was in an era where fights went longer and didn't rely on charisma because quite frankly he barely had any in comparison to Ali or Tyson but to me, he was the guy who would be able to go at any length of a fight and still come out on top. All three are at the top of the pyramid of the all time greats.
A person's journey will take them to many places and we may get caught up in some things, but there's always a path that leads to somewhere and we're either going to grow or get lost in the trenches. Sometimes, getting lost may be part of the journey because we may find things we didn't expect and they turn out to be the very things we were looking for without realizing it.
My own path has led me to places I never thought I'd end up at. Took wrong turns at times, had routes that some made sense while others didn't but as of right now, I'm on the path I'm meant to be at for the moment and it's going to be a hell of a ride as time goes on. I have changed over the years, I've had to learn how to overcome things some will never understand or even care about but that doesn't mean I'm above anybody else, sure I can do certain things others can't and there are things I'm far better at than some will ever admit but my journey is to not be better than the next guy, it's to be better than who I was before and that is the true aspect of where I want to be. Hell, I'm a lot leaner than I use to be, I was closer to 300 lbs at a point in my life (roughly 8 years ago) than I' am now at 237. I may not have six pack abs or look shredded like a Classic Physique Mr. Olympia but I'm healthier, I'm in better condition and I'm continuing to do things that I've never thought were possible. I get to work on things that matter to me, I don't even remotely attempt to try to keep up with someone else, what would be the actual purpose of that?
I get to live in a world of Physical Culture that blends itself with the old school styles with today's scientific entities and although I lean more towards the old school (although some things are very outdated that need a tune up) it's still far better than a lot of things today. I got to train with some of the strongest on the planet pound for pound, sparred with a UFC fighter in BJJ, made friends with people that will always have a place in my life and had mentors that gave me opportunities to better myself when I was lost at times. There are things I still have yet to learn but that's part of evolving and it continues to be a great ride. A journey that takes many roads but never ends.
Be amazingly awesome and continue to kick ass in your journey. You got this and keep evolving.
Heated debates can be interesting when it comes to things in the fitness world and what works and what doesn't when it comes to exercise. A general outlook to what is perceived the "superior method" and how it applies to certain aspects of life outside of it. Ultimately, it boils down to what your goals are and what gives you the practitioner the benefits.
If you look at it from a certain perspective, yes, bodyweight training is at the top of the list as the method for training anytime and any place. There are so many things you can do without a single shred of equipment or very minimal other than a pull-up bar and maybe even a chair. However, bodyweight does have drawbacks like anything else. There are aspects of strength that it may lack and there are things that may create imbalances without proper knowledge. Doesn't mean you shouldn't do it, hell it's better for you than killing yourself with extremely heavy weight and it is one ideal method to master more than anything else. Once you have mastered your bodyweight, whatever else is just icing on the cake bro.
If one chooses to do nothing but bodyweight, that's awesome and the only limit is your imagination. I did it for so long it's like a second language to me and it will always be a part of my journey. I do like having other options though if opportunities arise. It's not like I have a complete gym set up, most of my equipment is in storage cause it wouldn't be wise to have some of those things in an apartment where you're on three floors. What I do have and am able to use at home works well for me at the moment and when I need to, I'll head down to the storage place, pick out what I want and head over to the park and play around.
Now, even if you did only bodyweight training, there's even debates on what exercises one should do and what you will be criticized for. For instance, step ups is a favorite form of leg training but it has been a while since I've done them and doing more squats like Hindus, (BW) Goblet Squat Style and Sumo Variations from time to time. Same with push-ups, you can do crazy high reps which is great if you want to get good at them but there are ways to make push-ups harder which creates stronger stimulation to build muscle. Use handles or chairs for deeper stretches, handstands, fingertips or things like the Push-Up Grip Spikes from Stronger Grip that ties in grip strength, balancing even in the basic positions and utilizing more tension to create stability. Step Ups in my opinion are better than any machine and you can work your legs unilaterally to build strength and stamina that also helps fixing imbalances. Pistols are awesome too and things like Bulgarian Split Squats, Lunges & Shrimp Squats. I'm not big on the pistols much and I don't have the best form of balance when it comes to doing them but the others work just as well and have built strength from them.
There's different styles of bodyweight training one can do to build levels of strength and endurance. Sprint Training, Gymnastics, Barstarzz, Animal Moves, Isometrics, Plyometrics, DDP Yoga, all have their place in doing what is possible for you. Quite frankly if you did nothing but these, you'd still be a hell of an athlete. From a reality based POV, they're all great options for what you want to achieve. If one wants to go to the gym and just do stuff there, that's great, they're doing something but I believe there's more to life outside of the gym. The gym has its place in many things. I joined up at Forge Fitness here in town because for...
1. It has things that are pretty gnarly that I like.
2. I get to support someone locally instead of just any typical gym like Anytime or something.
3. It has that old school vibe. Yeah there's a few machines but the way the Barbells, Dumbbells and Racks are set up, it has that aura of a dungeon type atmosphere where guys can train like those of the past.
4. It's actually a hell of a lot cheaper than the majority of gyms around here that range from 50-90 bucks a month that have things that are way too fancy for my taste.
5. It's another place that I can work on things that are fun to play with.
I'll still do bodyweight training everywhere I go cause it's easy to figure out. Everything else is part of the package deal with me LOL. Do I need the gym, no. I like going cause it's part of what I love doing and that's training. I have always believed that if you're a true student of Physical Culture, you can create a workout anywhere you want with the knowledge & application and being part of a gym is just another aspect to it.
So, back to the question at hand....Is bodyweight training all that is needed and nothing else? In most cases yes, you can go your entire existence without ever picking up a barbell or dumbbell or do something on a machine. Is bodyweight training good for as an addition or even something you do the majority of next to weights? Fuck yes, matter of fact, make it something to use as finishers or something great to do on off days with your regular gym routine. It will always be there when you want to do it. Like I said, it is important to master but in addition to that, it is the best ally for any method you practice.
Be amazingly awesome and keep killing it in your journey.
Many look at strength training as a rugged and consistent need to be brutal and forceful along with being rigid to the degree where we only move in a straight line when in reality, it's more than those things and strength isn't just about Brute Force, it's about channeling a flow that paints a picture to utilize what is true strength. When it comes to the DopamineO Bands, it's not seeing what you do at it's peak stretch. When you stretch the band, the more you bring back, the heavier it's going to feel when you do exercises with it. It's finding that balance of resistance but able to move with precision and power in just about any direction. An idea is to see it as a partner that works with you.
Yes technique and work ethic is part of it but in all aspects, it's really how you make it your partner. A dance with rhythm and creative entities that make a workout look effortless and powerful at the same time. The uniqueness of it compared to other bands I've worked with is that it takes the stiff mechanics out of the equation and let's you build your imagination through the movements themselves beyond the reps and whatever.
It strengthens the motion that is congruent with the style of play you make with it. An example of what I mean.....
One of my favorite moves is what's called the Propeller which is an exercise that consists of training duck unders in wrestling along with rotational mobility and a twist. In the beginning learning it, it looks like a complicated move but once you understand the flow with the body and the band working together, it's not a stiff move, it's a form of what I call Ballet Strength or Dancing Strength. It's your partner, you put trust in it but it also has to have trust in you otherwise it won't have the same effects. The technique in and of itself is a practice but once you feel the placement of your body and the way it truly is done, there's fluidity. This particular move is not just a full body exercise, it tells a story.
When you flow through with the Band, you're not just working out, you're bringing something to life that builds strength from a different perspective. In terms of just looking at it or done analytically, it's really just a particular exercise that does build something whether strength, mobility and rotational power but when you flow into it and have a rhythm that mixes with your imagination, it becomes something different, something greater and an exercise that enhances your explosiveness and speed.
Dopa Bands were made in a sense to help bring techniques to a bigger platform for wrestling practice and working on moves for MMA but from another POV, it's fitness aspects can open doors to really unlock areas of your mind that seem limitless. It's not meant to build muscle to look like a Mr. Universe, it's true purpose in my eyes is to teach you how to use the true power of your imagination to create workouts that are lively and thinking 4th Dimensionally as Doc Brown would say. When you stop seeing things analytically and seeing them as a way to strengthen your body beyond the basic formalities, things will change. Your body will be doing things that didn't seem possible and training things that you didn't catch before and have this electrical impulse to move fluidly.
Train more lively with the Dopa Bands and find out what your true strengths are when you add in your imagination. There's a whole other world that you haven't see yet. Be open to it and be amazingly awesome. Go to Dopamineo.com and find a band suited to your weight class. Use my discount code POWERANDMIGHT to shave some bucks off your order and start your ass kicking journey.
The body is an amazing thing isn't it? It has abilities that we have yet to discover and what we do know, seems to boggle the mind of some. However, as much as we know, a key thing to remember is that we're not invincible and have the ability to heal as fast like Wolverine or recover like Goku after eating a Senzu Bean. It does need its share of maintenance and fueled up right so we can function in the long run.
Some may think Recovery work is a myth and one needs to be extreme all the time and go for record breaking workouts everyday. The truth is, being able to recover well holds benefits that actually give you long term results and gives you opportunities to learn what is possible to do without breaking down the body so much that it's not going to help you live a long and quality life. Some even try to claim Recovery is just a gym term when in reality, it's about doing what is right for your body.
I've been training pretty hard lately; going to the gym and doing a series of thing, later on doing my 500 Rep Circuits with the band(Discount Code POWERANDMIGHT), my neck training with the Neck Flex and sometimes do Isometrics before heading off to bed. The first two things have been almost every other day for the last couple weeks and sometimes for 2-3 days straight. The circuits have been every fucking day LOL. It takes a toll so it's important to know when to back off for a couple days to let the body do it's work. No injuries or anything, just keeping myself in check.
I'll still be doing the Circuits daily for a bit longer cause it's one of those workouts where I can have either a more explosive and fast pace session or slow it down and focus more on technique which is working for me. As for just pure Recovery work or Prehab Training, that's going to be on off days from the gym hitting up DDP Yoga for Flexibility & Mobility and my Joint Loosening Workouts as "Rechargers" so that I can still do something everyday without needing to go hard. Those gym sessions lately are fun and picking up on some stuff again after years and years away from Barbells, Rack Training & using heavier Dumbbells than there are in our Rec Center.
I did an exercise yesterday I probably haven't done since I lived in Santa Cruz and that's the Dumbbell Pullover. Did only a couple sets with nothing too heavy doing 10-12 reps respectively. It was more of getting the technique down again. I went as heavy as a 60 lb Dumbbell and was doing it in complete control. Felt great to even remember how to do it. Was also doing Animal Stuff, Trap Bar Deadlifts and Hanging Knee Pull-Ins on the Pull-up Bar in this session as well.
This is where I feel that if I wasn't in the shape I'm in, I wouldn't be able to move around much or do anything for a week after the type of workouts I've been putting myself through. I have felt tight in a few areas and not so much sore but more on the lines of being slightly slower but that's where I love having the knowledge and being wise enough that I can't be doing this all the time and need to pace myself physically and mentally. Giving my body some "rest" from the crazy stuff and focus on doing lighter things that fuel my muscles and joints again. Those DDP Yoga type workouts are a godsend and the Joint Loosening reduces the chances of injury and soreness. The body can only do so much at a given time and going so hard so often can bite you in the ass. Hell, some pushed themselves so hard that they ended up having no Cartlidge in one of their knees and some other issues. I don't want to be living with those kinds of things, that's just misery and disaster waiting to happen.
The best form of recovery is Sleep, bar none. Training has its perks for sure but solid quality sleep is the ideal thing here. For some it may not be as easy with the way life can throw things at you and not everyone will have the opportunity to get optimal sleep so when that happens, do what you can to be able to sleep and recover well. Nutrition is great too when it comes to recovery because when you can get things into your body that helps muscle repairs and such, it gives you fuel to let the body work its magic. That's really the ultimate goal nutrition wise is to use it as fuel. Some overeat, some don't eat enough and others find their perfect set up whether it's the OMAD thing (One Meal A Day) like Al Kavadlo does or those eat enough in the day when they feel hungry and not stress eating. Do what's possible for you.
Prehab is an awesome aspect of knowledge to have. Knowing which areas of the body need attention (not the same as isolation exercises in bodybuilding) and being able to preserve strength and health to the ligaments, not just the muscles. Isometrics are phenomenal for Prehab Training because they target areas from a positional lock in so do speak where you're working but you're not moving. It's not just a style of strength training, it can also minimize the chances of osteoporosis and possibly arthritis.
With some of the crazy shit I do, it still amazes me that I don't have knee pain, back pain, tendonitis or arthritis. Yeah I stiffen up every now and then and do heat and ice sometimes (rarely) but once I get moving and doing what i love, it's like being a kid again. The stiffness doesn't last long and some stretches like some of the Animal and DDP Yoga Moves open me up really damn fast. I don't pop pills or get injections or any of that crap. The only supplements I ever do take is my my spark powder which has all kinds of vitamins and minerals, hydration powder like Rehydrate and Nectar and things like Zinc or Pine Pollen. I was taking Creatine for a bit but I didn't like what it was doing to me, apparently there were effects from it that didn't suit well with me so I'm seeing how I feel from not taking it for a week or so and so far, I'm feeling pretty damn good without it. That's pretty much it and I take the bare minimum with these.
Take care of yourself and listen to your body. You don't need to do extreme shit like some claim you should, that's just marketing bullshit and doesn't give a damn about a person's health. Everybody has to do what's needed for them and learn what works and what doesn't. There's always going to be some general idea but an 80 year old lady is not going to recover the same as a 25 year old man. It's not practical, realistic nor is it good for the body. I believe in doing something daily but it doesn't have to be a shattering world record every time. Be amazingly awesome.
In a world drowning in gimmicky workouts, quick-fix apps, and fleeting fitness trends, there's an ancient beast lurking in the shadows of history, waiting to awaken a force within you. It's called the Mishra Dand – a powerhouse exercise straight from the heart of ancient India, forged in the fires of yogic wisdom and wrestler grit. As someone who's delved deep into the realms of strength and resilience, I've been learning what this move can do to turn mere mortals into legends. Today, I'm here to ignite your spirit and give you an idea on why the Mishra Dand isn't just an exercise; it's a revolution for your body, mind, and soul.
Let's start at the roots. The Mishra Dand, often spelled as Mishr Dand or Misr Dand (derived from the Sanskrit word "misra" meaning "mixed" or "blended"), is a dynamic fusion of the traditional Hindu Push-up (Dand) and elements of the Baithak (squat). This isn't your granddaddy's push-up; it's the OG burpee of the East, predating modern CrossFit by millennia. Born in the akharas (traditional wrestling gyms), where pehlwans (wrestlers) honed their bodies for epic battles, the Mishra Dand was a staple in the Vyayam (exercise) regime. Think of it as a seamless blend of yoga's fluid grace and raw, explosive strength training. Historical texts and oral traditions from Indian martial arts like Vajra Mushti (Diamond Fist) reference similar movements, used by warriors to build endurance that could outlast sieges and stamina that turned the tide in combat.
Why does this matter? In an era where we're chained to desks and screens, the Mishra Dand reconnects us to our primal heritage. It's not about vanity muscles; it's about functional power – the kind that lets you conquer mountains, dominate challenges, and rise above adversity. Strength isn't built in isolation; it's woven from discipline, flow, and fire. Incorporating the Mishra Dand into your routine is like unlocking a secret level in the game of life, another version of the Game Genie if you will.
Here's a variation of how I've been doing it and have already gotten a total of a couple hundred since I started with it.....
Aim for 3 sets of 10-15 reps initially, but listen to your body. Do your best to keep form. Some perform this so explosive it seems radical but when you slow down the speed a smidge and focusing on control, it's a hell of a workout.
Visualize it: Imagine a warrior flowing like water yet striking like thunder. That's the Mishra Dand in action.
The benefits? Holy shit, where to start? Physically, this exercise is a total-body annihilator. It torches fat faster than a bonfire, making it a marvelous tool for weight loss – ancient pehlwans swore by it to shed pounds while packing on muscle. Your chest, shoulders, triceps, and forearms get sculpted; quads, hamstrings, and glutes fire up from the squat element; and that core? Toned to perfection, with improved posture from the spinal stretch. Studies on similar movements, like Hindu push-ups, show enhanced cardiovascular endurance, boosting VO2 max and stamina. But it's the agility that sets it apart – the explosive jumps build fast-twitch fibers, turning you into a nimble force ready for any challenge, be it sports or survival. Some of the wrestlers who still practice this have some insane physiques.
Mentally, this exercise is pure inspiration. Each rep is a battle against gravity and doubt; conquering 100 in a session (a common akhara goal) or within a day, instills unbreakable discipline. It's therapeutic too – the yogic flow reduces stress, balances hormones, and elevates mood via endorphin rushes. Imagine starting your day with Mishra Dands: You're not just working out; you're ritualizing victory, channeling the might of ancient sages who used this to prepare for enlightenment and war alike.
But wait, it's more than just muscles and developing a strong body. The Mishra Dand embodies philosophy. In Indian lore, it's tied to Hanuman, the monkey god of strength and devotion. Each rep honors that, devotion to self-improvement, strength in humility.
Challenges ahead? Absolutely. Your first sessions might leave you gasping, muscles screaming. But that's the forge, rest as long as needed between sets and slice off those periods little by little. Start small, build consistently.
Embrace it, and unlock that power within you. Rise, flow, explode – repeat. Your body will thank you, your spirit will soar. Be amazingly awesome and find out what you're capable of.
There are times when we research what programs can work for us as individuals that it could be overwhelming because of the plethora of information out there. The trouble is at certain points, you're going to run into Ad Copies or snippets of a course that seems promising but rarely if ever delivers. In my own research, I've found a few books that are just bad ass and will have significant knowledge that is useful throughout the rest of my life, others I have gotten were so terrible that I either gave them to a friend or tore it up and threw it in the trash.
There are some really smart marketers out there that have the best intentions when it comes to their ideas, however; some are only good at the marketing stuff and horrible when it comes to the courses themselves. False advertising for one, giving you routines that even advanced people are like "what the fuck is this?" and form patterns that are blatant rip offs of others. That's the harsh truth and often, it can be a gamble with what you're going to get.
Matt Furey's Combat Conditioning book was ahead of its time and he marketed it well and it helped a lot of people including me but yet it had some missing things and whether it was deliberate or not, overall from a POV, it's pretty crude when it comes to the explanations of how to do the exercises but I did like the Cartoon Version of the course which I still have in my possession. The exercises themselves are awesome in their own right but again, there were pieces of that puzzle that didn't completely hit the nail on the head for me even now.
Recently, I was asked to review some guy's book called Jump Rope Mania or some unoriginal title like that which to me sounds like a rip off, then again he has a website that has the same name as a Movie Franchise about Cars & Family featuring Vin Diesel which to me sounds like a copyright violation. Knowing his writing style from the past and his bullshit take on faking reviews, I'm not going to read that trash nor would even keep it around if it was given to me for free, I would film myself tearing that thing up and setting it on fire, that's my review for it LOL. Books like that are trying to discredit the real guys like Buddy Lee and others that have more talent and knowledge in their pinkies than this dude has in his entire body.
It's part of the chaotic world we live in. Some courses are very good, well written and show what true fitness is about. Some others are very outdated, makes grammatical errors that even a 1st grader would notice and although the intention is admirable and the exercises look great, there's something off about them. It makes you wonder why they don't have an editor or proof reader that knows the difference between Their, There and They're. 2 Isometrics books I have are virtually identical to each other when one came out a year or two before the other and the Authors are completely different from different background and countries. Both have the same history lessons and even down to the order of exercises by body part, it's that uncanny.
One of the books in my collection is Overcoming Isometrics by Matt Schifferle which I've talked about and reviewed before. Overcoming Isometrics is by far one of the most comprehensive and clean cut courses of the last 2 decades or even longer on the subject of Isometrics. It takes you through not only the exercises but the components behind what makes Isometrics one of the purest forms of Strength Training in existence. Read many articles and several books on the method and none are compared to this because it cuts out the bullshit and doesn't market itself as some run of the mill same old crap. There's no ego involved, there's no scientific jargon where you'll need a Phd to understand, it's thorough in it's explanations to Synergistic Strategies and formalities on how to build muscle while being as injury-free as possible.
There are those out there who put out courses and are somewhat "successful" if you want to call it that but the real issue with those guys is that they don't really care about if it helps people, they only care what goes into their wallet and use false followers to manipulate into buying their shit. They brag like they're royalty about things that are downright sick and degrading to the human condition and treat others (especially women) like trash. That's a dumpster fire and they're the same people who would piss on a homeless person. These are the types that write trash books and courses that don't do anything for anyone except learn the truth about their true agendas. There are people who have subscribed to these guys and have left the flock cause they got tired of reading the same crap over and over along with needing refunds for courses that have even been on Pre-Orders for YEARS!!! Like I said, it's all about money to them and have nothing to offer health or exercise wise.
Another book that is the real deal was Ed Baran's Animal Kingdom Conditioning Trilogy. These took basic and progressively hard animal moves and molded them into a series of exercises that became grossly underrated in terms of what it did for those looking for a different way to train than to do typical bodyweight exercises or even weights. They're no longer available because Ed had shut down his websites and dedicated his time to training generations of gymnastic practitioners and have time away from Online Training stuff. I still have his email and might send him something soon. The third book of that series was made for kids. He even held an online contest that I won and the prize was a free book out of any of the courses he had and chose that book and have it sent to one of my nieces who was around 8-9 at the time. This was back in late 2010-early 2011 I believe. I ended up with a PDF which Ed gave to me later on cause I wanted to get an insight into it and teach it to kids I knew by playing. Always had fun with those exercises and the kids enjoyed doing them at the time. Those kids would be in their early to mid 20's by now.
There are courses out there that are really good and in the major areas of the fitness world like those from Al Kavadlo, Dan John, Erwan Le Corre, Ido Portal and Steve Maxwell. These guys are some of the best in their respective field of training and although a few can be unorthodox, they've helped many look at fitness in ways that we can't imagine. These aren't cookie cutter commercialized trainers like a Jillian Michaels or someone of that sort.
You can find some of the best courses from the real ones here throughout or you can research on your own, either way, I want you to find what helps you achieve your goals and what will give you one hell of a journey in this world of Physical Culture. Be amazingly awesome and don't forget to send me your feedback, questions or just want to know what's up with some of the latest things I got going on here. Keep killing it.
Remember that one hit 90's song? Classic. I was 13 when that song came out and it was all over the place for like a month or maybe a tad longer and then it died worse than Mel Gibson at the end of Braveheart. Every now and then it's nice to hear something retro like that (is music from 1997 considered retro?). Anyway, back to the show....
Nothing in life is ever really easy, if it really was easy, it be boring as shit. We all have moments of failure but when you get back up with a vengeance, it makes you appreciate how much failure really is a great teacher. Sometimes in this chaotic world, we just need to keep on going even when we get hit around. In the words of Steve Rogers "I can do this all day". Training is no different, we try things, we fail at certain attempts but we figure out a way to come back and make it better.
I made a video earlier today just doing a few things with bodyweight and the band but once I got into it especially the editing and then putting music to it, it turns out that it was more than just a fun thing to do, it helped ignite more of the passion I have for fitness and training. At least one thing you'll see is me Skipping rope which is extremely rare cause I've only ever filmed a couple times before, but not at the speed I was doing. After yesterday doing a few hundred jumps, I wanted to give a quick glimpse of what I do with it. Just basic jumping really, nothing special. The other stuff, some I haven't done in forever and even added in the Mirsha Dand that I'm still working on, I'll show doing more reps at another time.
Some of my demos don't get viewed as much, others exploded a time or two but that's one of the things I like about doing them, they're not glamorous or anything, just me being me and adding some tunes to it. I don't do it to get millions of views (maybe some day, who knows), I do it cause it's fun for me and some like it which makes me happy, even a few were inspired by them. Some stuff may look cool and downright crazy at times but I don't get those the first time out. I sometimes film a lot longer than you would think. Whatever I post up, I failed multiple times and done multiple takes before getting what I want out of it. That's one of things Bud Jeffries did with many of his videos, he would often spend hours on one or a few things to get the right shot before posting anything. Some of the things he did were even things I wouldn't attempt to do and he made them look bad ass. Damn I miss the big man, it'll be 3 years since he was taken too soon from this world over a week from now.
There are people out there who are perfectionists and try to do things that are so crisp that it looks like they never needed to practice in their life, but sadly, life doesn't work like that. Being a perfectionist has its perks for some and they thrive on it. For others, it can bite them in the ass because if all you do is chase perfection when it never comes around, you miss out a lot of things in life. It sucks but it happens.
We do what we can to get back up even when have had our asses handed to us. What is important is not to just shrug it off and rub some dirt in it, but to keep in mind that success can come when we get back on that horse. It's easy to just give in. There are some things that can't be fixed or be a solution to a problem for whatever reasons depending on the situation. We can however, move forward with what's possible and build success as time goes on. I have quit and given up on a few things in my life, things I can never share on here but those who know me best know what those are and what I've done to create my own successes later.
Keep being amazingly awesome everyone and keep killing it in your journeys.
When you're a student of the game, it's important to not only find what gives you the most benefit, but also figuring out techniques, routines and different methods that keep you on your toes. The perfect routine for the general population doesn't exist. It does however, become something for someone when it comes to their individual goals. It is important to know the basics, that's a given, once you understand them after a period and applying certain things, build your foundation and what helps you achieve what you want.
I've been experimenting with stuff for decades and pick a few things here and there or switch things around to give myself something to work on. I've probably experimented with more variations of squats and push-ups than I care to count, many positions of isometric exercises, thousands upon thousands of step ups and made circuit training with the Dopa Band one of my specialties. It's not a brag or anything, it's the truth but also just continuing to find ways to train that makes things outside of exercise awesome within life itself.
If you haven't figured it out by now (or those new to this blog), I'm not the most stable guy to stick to a particular routine. I'll work on one for a bit but not as long as others might like a specific schedule with these many exercises for this rep/set scheme set up. I like switching things up often cause that works for me. If I did have to pick specific routines that I've somewhat stuck with more often than others is my Joint Loosening routine or one of my circuits with the band, 5 exercises for 10 reps for 10 rounds with as little rest as possible if at all. I don't do the same exercises in those circuits in the same order either, those change up to work on various muscle groups while keeping it as full body as possible.
One exercise I was practicing today and yesterday was the Mishra Dand Exercise which in Laymen's Terms is an old school exercise based in India that is like a short burpee that includes being in a squat, jump back into doing a variation of the Hindu Push-Up, jump forward into the squat and repeat. Yesterday, I was really working on getting the technique down which I picked up on pretty quick but still have some improvement to do. A few sets of it and it was fairly interesting. It's quite a whirl to learn an exercise that has been used for centuries to help condition wrestlers in the art of Kushti. Today, I did 100 of these in sets of 10, resting as long as needed between sets plus focusing on form more than anything. I did speed it up partially but that was just part of the groove I was getting into.
Conditioning is always a priority in my book but having strength that lasts is also a perk you don't want to sleep on. Whether it's doing bodyweight, weights, bands or all the above, strength is the cousin to conditioning and it's important to not just be able to do something temporarily, but also to keep at making it last. High Rep, Low Rep, Small Amount Of Sets or Larger or one big set of doing as many in one shot all work but it also depends on where you're at and what you want to achieve. If you're one of those extreme fanatics that tries to break a record every workout, cool, hope you don't kill yourself in the process but don't be telling everyone that have to do the same thing, that's not how this works. We all have a different journey, a different way of training and have different goals. Maybe I'll bring back a post about What Really Grinds My Gears when it comes to people telling others they have to do this or that because their way is the only thing that matters. Then again, someone might steal the idea and make another fake review out of it, who knows, who gives a fuck right?
Experimenting has its perks but also has draw backs. Not everyone needs to experiment with EVERYTHING, some are better off doing basic things and keeping the fundamentals in their arsenal, others may have other ideas and want to work on things that are beyond the basics and do crazy shit very few are doing at all. When I look at experimenting with things, I look at it like what can I formulate that enhances my imagination and keeps me injury/pain free as possible and then create a mixture that works in my favor. Does what I do benefit every single person? Maybe not, do what works in your favor. Giving you ideas and thoughts on the basics and a few others is easy, what you do with the knowledge is up to you and I'll always help out in any way I can. If I were to train somebody, I'd observe how they move and find things that can be improved on based on their body language and then show what could be useful in this format or in this direction. It's like we're experimenting together and working towards the same goal and that is to make you better for you.
Be amazingly awesome and keep experimenting. Create your own formulas and thrive with fierce intensity. You got this.
Holy shit that's a mouthful don't you think? Well guys, here's something for you that I think you'll get a kick out of. Let me paint you picture of a glorious masterpiece: You're stuck in a rut, grinding through the same old workouts that feel more like a chore than a conquest. I'm here to tell you about a legend that shows you one of if not the cream of the crop when it comes to Jump Roping: Jump Rope Training: Second Edition by the MAN, Buddy Lee. This isn't just a book; it's an epic map wrapped in a rope.
Buddy Lee, the former U.S. wrestling champion who's basically the godfather of jump rope mastery, has leveled up his best-selling guide. This second edition is bigger, badder, and bursting with more wisdom than a philosopher's beard. We're talking a system that's been battle-tested by over 25 U.S. Olympic teams. Yeah, you heard that right—Olympians, the elite of the elite, are skipping their way to gold with this stuff. If it's good enough for them, imagine what it can do for you, the everyday hero chasing that next personal best. Just learning about this book makes me want to get back on the rope again.
So, what's inside this treasure trove? Buddy doesn't fuck around. He breaks down jump rope training into workouts that hit every corner of your athletic arsenal. Endurance? Check—build that unbreakable stamina to outlast any challenge, whether it's a marathon or just surviving a killer workday. Strength and Power? Boom bro! Learn ropes that explode your muscles into action, turning you into a human catapult. Speed and agility? Dude, you'll be dodging like a damn ninja in no time, weaving through life's obstacles with the grace of a gazelle on caffeine. And don't forget balance—because who wants to be that guy toppling over mid-squat? This book ties it all together, making you a well-rounded beast ready to dominate. He even makes the basics look bad ass.
The second edition dives into the cutting-edge stuff: rehabilitation for sports injuries. Been sidelined by a tweak or a tear? Buddy's got your back with rope routines that heal without the boredom of traditional PT. We're talking smart, progressive jumps that rebuild the body stronger than before. And optimizing body composition? Say goodbye to stubborn fat and hello to that chiseled physique you've been dreaming of. It's not about starving yourself or living on kale shakes; it's about efficient, fun training that torches calories while building muscle. Buddy explains the science without making your eyes glaze over—think practical tips that you can apply today, not later.
Now, here's where it gets really interesting: sample sport-specific programs for over 40 sports! Whether you're a baller dreaming of crossover dribbles that leave defenders in the dust, a soccer star aiming for lightning-fast footwork, or even a golfer perfecting that swing with better balance—there's a tailored plan waiting for you. Tennis? Check. Boxing? Double-check. Heck, even sports like surfing or skiing gets the jump rope love. Imagine customizing your workouts to crush your favorite activity. I've heard of those who practice the wrestling program (nod to Buddy's roots), and their takedowns felt like they were powered by rocket fuel. It's inspiring stuff—makes you feel like you're training alongside pros, even if you're just in your garage with a $10 rope.
Let's keep it real, though. Jump roping isn't all sunshine and double-unders. We all have had our share of failed first attempts that hit harder than a bad first date—tripping over feet, rope slapping the shins like an angry serpent. But that's the beauty of Buddy's system: It's beginner-friendly yet scalable to elite levels. He starts with basics—proper form, rope selection (pro tip: get one that's adjustable, folks)—and builds up to advanced tricks that'll have you feeling like a circus acrobat. And the entertainment factor? Forget monotonous reps; this is playful, rhythmic, almost like dancing with gravity. Crank up some metal or hard rock like The Hu and you'll be swimming in a powerful state of being. Turning sweat into a symphony of destruction (Megadeth anyone?).
What makes this book truly inspiring is how it shifts your mindset. Jump rope isn't just exercise; it's a metaphor for life. Every skip teaches resilience—miss a beat? Jump back in. Build speed and see what your capabilities become. It's accessible anywhere: park, living room, hotel room on a business trip. No fancy gym membership required. Buddy's stories from coaching Olympians will fire you up—tales of athletes overcoming odds, ropes in hand, proving that simplicity breeds supremacy. It's not about becoming an Olympian overnight; it's about elevating your daily life. You'll feel better—energy in the tank and not drained. Look better—lean, mean, and confident. Perform better—in sports, work, life. It's one of the proven paths to peak you.
If you're skeptical, think about this: In a world obsessed with gadgets and gimmicks, jump rope cuts through the noise. It's ancient wisdom meets modern science—used by warriors, boxers, and now you. Buddy Lee isn't selling hype like some people who learned a few "moves" and thinks he's better than guys like Lee; he's delivering results. Over 25 Olympic teams can't be wrong. So, why not give it a whirl? Grab the book today—it's your ticket to next-level training and health. Start with a basic routine: 10 minutes a day, mix in some footwork patterns, and watch the magic unfold. I may join you in that, it has been a while but with Buddy on our side, things can have an impact more than we want to believe.
It's entertaining because it's empowering—turns the mundane into the magnificent. Engaging? Hell yes—Buddy's passion leaps off the page like a perfect crossover run. Inspiring? Absolutely—it reminds us that greatness is just a skip away. Don't just read it; live it. Rope up, level up, and let's conquer together. What's your first jump gonna be? Hit me in the comments, give me your insights.
Lastly, I got a comment recently that was pretty tedious and boring by some Anon that asked "Is jumping rope really necessary"? Here's my take.....
Necessary for what exactly? Be specific. This is where I question people sometimes especially their motives behind comments like this. From my POV, depends on the goals you have and what you want out of it. In truth, it's another tool to add to an arsenal that is old school and has a lot of benefits. I'm not the BIGGEST jump rope fanatic and sure as hell don't need to be on someone's ass if they're not into it, if you want to do it, go kill it and have a book like this on hand; not some offshoot bullshit cookie-cutter types like one I know of and he couldn't shine the boots of any of the greats. If you're not into the rope skipping thing, cool, there are plenty of things you can do to work your agility and conditioning.
Be amazingly awesome whether you Jump Rope or not. It's not some do or die thing you HAVE to do, it's about benefiting you. Have a blast and like I said, if you WANT to skip rope, make it worthwhile and I'm rooting for your success. There is a 2018 Book from Buddy you can grab as well called 101 Best Jump Rope Workouts: The Ultimate Handbook for the Greatest Exercise on the Planet. Find even more workouts that will turn you into a machine that doesn't know the meaning of the word TIRED!!!
Granted I'm not a complete traditionalist but I do practice quite a bit of the old school style of training as opposed to whatever is going on with the style or trends of this century. Certain things come and go when it comes to training and learning how to do things more instinctively, that's where I feel like I thrive at.
I have written in recent times about the bullshit myth of "If you ain't squatting, you ain't training" being a possible controversial take. I've been doing more squats lately than I have step ups for reasons that have nothing to do with it being some kind of requirement or need. I work on various squats with the band, bodyweight and isometrics because they're fun to do and it keeps things in check. I miss doing step ups though which I actually haven't done in probably a couple months at the most. Those are really brutal when you put on a weight vest and do 500-1000 of them.
So did I break any rules or sins when it comes to leg training? The truth is....Who really made up these rules to begin with? Squats are essential and should be practiced in and of themselves from a certain POV, I do believe in that. Now, I personally believe those who "make up" these rules are the dogmatic types that have large egos and wouldn't know how to help others when it comes to true squatting because not everybody is able to squat the same ways. For instance, if someone is 5'8 and has a long torso but shorter legs, squatting (depending on the variation) may have a better learning vibe on how to work a deep squat but if you took someone who's say 6'6 or something around that level of height, squatting is going to really depend on his mobility in the knees and hips because a full squat for him may only be half the range of motion. If he goes any deeper, he'd be testing the elasticity of his ligaments. Granted some guys trained well enough to make a squat look so effortless that you wonder what the hell he truly did to build that level of flexibility (Alexander Karelin anyone?). It's incredible what people can do.
When I squat, there are things I need to be aware of. Example would be if I had a wider than shoulder-width stance, I can go pretty deep and hold it for 10 minutes or more if I felt like it. Toes pointed diagonally and it may take me a few seconds to plant my heels flat but once they're completely flat, BAM I'm holding it pretty well. For reps, it can be tricky but I don't have issues doing them up to 500 using a deck of cards when I add in the goblet style with the forearms being really close together which is called Pan Squats based off of the Satyr from strongman Kevin Wikse. Now if I put my feet at shoulder width or narrower, that is very weird for me and not in a good way either. Because of the rod and pins in my shin and ankles, it limits the amount of flexibility because the deeper I go into it, the more it becomes painful for me. With the Hindu Squats, going down and lifting the heels up helps immensely. The further in I bring the legs, the more my heels won't be able to touch the floor. If I attempted to do a full ATG squat with the feet together, I won't be able to keep the heels down, it's not an excuse or anything that's just how my legs are and I'll feel incredible tightness below the knees that does not feel good or comfortable whatsoever.
So have I committed some rule when it comes to squatting, some say maybe or even definite but most who know me and seen what I'm capable of up close will tell you what I do is enough for me as an individual and it works really well along what I believe in when it comes to squatting in general. Another "Sin" or "Rule" that I may have broken is on the subject of Pull-Ups. Are they really required? Over the years, I have mix feelings about the importance of Pull-ups and the older I get, the more I view it as another tool in the arsenal that have benefits for plenty but I'm not going to go on a rampage if you don't do them. Are there right and wrong ways to do them? Very much so. What I've written in the past about the importance or requirement wasn't 100% my own opinion, it was based off an inspiring and interesting article from Vahva Fitness and how it talks about pulling movements. You can read the article HERE...Here is a direct quote from this article to give you a glimpse of what it talks about, this is from Eero's words not mine "You can find lots of examples of balanced and strong physiques from dance, yoga and qigong of people who never go to the gym and never do pull ups. Yet, they can have amazing postures and even nice back development with visible traps and bulking lats."
In reality, Pull-Ups are awesome and I'll do 10-20 of them in my own workouts from time to time but priority wise, I'm more into doing bodyweight rows, Hybrid Iso Pull-Ups and Isometrically pulling down on my WorldFit Iso Trainer Handles while standing and still get a hell of a back, core and grip workout from any one of these. That works for me and I'm not ashamed of it. So, again, did I break some sort of rule when it comes to Pull-Ups? Short answer...FUCK NO!!!
Every individual has ways of developing their body to get a great physique that isn't from a conventional or traditional point of view. Some will be better at using machines and free weights, others at bodyweight, bands, isometrics and other things. Some will have a complete variety of both traditional and non traditional forms of exercise that work for them. Bodyweight and Isometrics alone can benefit many and it's a top 3 of the greatest forms of exercise because they can be done anywhere, anytime. However, some may like to add a thing or two to keep their mind working for their own journey. Now if one was in prison, if you're confined to a cell 23-24 hours a day, bodyweight is most likely going to be your best friend (Charles Bronson bro) so do what's possible. You truly have a limitless imagination, many just haven't ignited it yet but once you do and have knowledge of your own body and fitness programs, there's no ending to what you can come up with.
So to end this, if anybody has rules set up for you that don't make much sense, those are probably the ones not to be trusted mainly because they set up their own rules and only care if you follow them or not and will treat you like a slave if you follow their rules. If you don't follow their rules, you're a loser and have no business training for yourself. That's pure bullshit man. Learn the ins and outs of fitness and customize what works best for you. If you have a personal trainer, they may be different cause they have certain things required of you to do to help you get better but that's not the same as some whack-job telling you this or that based on their own bias and one track mind. Be amazingly awesome in your own journey and if things work for you that give you success yet you're told there's some dumbass rule you're breaking, I'd say be a fucking rule breaker cause those rules aren't meant for you.
What is the simple definition of Dopamine? Well, in a nutshell, it is both a hormone and a neurotransmitter made in the brain. The nervous system uses this to send signals/messages between the nerve cells. The messages also travel between the brain and the body. When you get that high like from a run or workout that kicks in the "feeling good" vibes, that's where we get dopamine. Now that also means you can get it from doing drugs like heroin and other things. That's the dark side to getting it and that's just bad juju magumbo bro.
Like anything, there has to be a balance. Too much dopamine leads to a world of problems but the same can be said for having too little of it. It's not wrong in and of itself to feel good but it is wrong to chase it to the degree where it's the only thing that matters and you don't want to feel anything else. We can get it from eating too much, abuse alcohol or in the point for this post, working out too much.
There is such a thing as exercise addiction and like with drugs and drinking, this form of addiction comes from the need to push to extreme limits as a fix for a plethora of reasons whether it's to lose weight, run for countless miles that can lead to injuries or to look better. It's not an uncommon thing, matter of fact, it is taught in many places in the fitness industry that more equals more results which is a myth in reality. There are some who can go and be able to workout hard while functioning in regular life and then there are those who have a need to do this or that and if they don't do that, they will die or something along those lines. 30 minutes of cardio, an hour of weights, 20 minutes of stretching, even making warm ups as long as workouts to even begin with before doing anything else and you're told to do this frequently. Some will go as far as to train or workout up to 6 hours a day minimum without being a professional athlete or training for some competition, that's just their day. That alone can be dangerous.
In my journey, I rarely ever train more than 4 hours a week and that's just since I joined a gym. In most cases, on average without going to one, it be a miracle to hit 2-3 hours in a week. Some days, my workouts are 15 minutes, others 20-30 and some workouts are no more than 5 minutes in total like my Bear Crawl Sprint Workout where I do 10 Rounds of 10 sec on/20 sec off. Since I've joined a gym, I'm training more throughout the day, because I like being active where I would go in, do a few things for 45 min to an hour, come back home, eat, go about my day and then do another workout later like the Dopa Band Circuits for 15-25 minutes. I may even throw in a short workout for my neck to keep it well conditioned and strong. Do I do this every single day? No, maybe a few times or less. When I'm not in the gym, I just do stuff at home or go down to our rec center. I do something everyday no matter what but not to the point where I'm taking it to extremes and killing myself.
When it comes to the Dopamineo Bands, the name itself is the definition of getting a dopamine high which for me is always one of the best ways to achieve it. It doesn't take too long either and you can go about your day feeling like a million bucks but still have your faculties in order like mental clarity and still have energy in the tank as opposed to being so damn high that you can't think straight and have the energy of a sloth.
Training with these bands have perks that are perfect for your current regimen or have a goal to be in better condition. Great for prehab/rehab, can be used for warm-ups, finishers, cool downs or my personal favorite being circuits where you move from one exercise to the next without resting doing maybe 4-8 of them, mark it off and repeat or you can rest as long as needed whatever you choose. I always feel great after a session with these, not to say I don't feel good with my other stuff, that's a given but with the Bands, it's a bit more unique at least in my experience. It could be different for somebody else and that's great. I don't chase the high from the training, I naturally gravitate towards it and the workout may be hard but the reward is just fucking sweet.
You see, dopamine isn't a terrible thing to have if it is done right and with a positive aspect to achieve it. Who doesn't want to feel good and have the feeling for a moment where the world is just awesome. Like I said before, there is a dark side to it and people chase it to numb their pain whether it's physical, mental or emotional. I admit to chasing it to numb my own pain but I ended up going down a rabbit hole that was pretty grim but I was aware enough to stop myself and climb out of it. I've known addicts that took sometimes decades to get out of their own rabbit hole and have made something of themselves but I've also seen and been around addicts that don't even have a sense of reality anymore and never got out of that rabbit hole where it was a constant chase. I'm not even talking Drug Addicts either, I'm talking adrenaline junkies, alcoholics and those who do nothing but work their ass off with no hope of a real life.
Training to have that high from a positive standpoint is a beautiful thing man and that's what I love about doing Band Training. It's not the ultimate workout or anything but it has its benefits that can be useful to many when they give it a chance. Is it going to fix anything, maybe or maybe not but it won't fix everything. There are things in life that can't be fixed, that's reality but if something can change your course and put you on a path to where you don't chase the high and gives you something of a better quality of life whether it's striving to be pain-free, better awareness, health or developing greater attributes like strength, stamina and mobility, that's where true power comes into play. It's not all about physical capabilities, it's about striving to have better mental health and well being.
Get your hands on a Dopamineo Band and build the quality of health for yourself and even loved ones if you want to do a bundle (DopamineO.com). Use my code POWERANDMIGHT to get 10% OFF your order and don't forget to share this on your Social Media pages. Send me a note and throw some feedback this way (No Anonymous Please). Feel free to ask questions and looking forward to hearing from you. Be amazingly awesome and have a great day everyone.
With all the advancements in nutrition, sports science, exercise adaptation and manipulating the body to do many things, the fitness industry is still creating flaws that are slowly killing the real application for what fitness is in the first place....About TRUE HEALTH!!! Sure there have been enhanced breakthroughs where people have longer life spans than what the average age was let's say in 1930 but there are still problems that aren't getting attention that spills crisis and that's the issue with those who take things to the extreme.
Just yesterday I read more than 25 bodybuilders alone that we know of, averaging 35 years old and up dropped dead due to many factors beyond steroid usage. That scares the shit out of me cause I'm over 40 and outliving some of these guys when they should be having lives that end too soon. It has become a serious issue in the industry as to why these things are becoming a normal thing when in reality it shouldn't be normal at all. Granted Bodybuilding today is a sport that has little to nothing to do with health and since the dawn of guys like Dorian Yates and Ronnie Coleman, it is destroying the very foundation to what is healthy and living a long life of quality.
With 8 billion people in the world, the speck amount that are bodybuilders and pro athletes dying young can go by the way side and I get it but when it comes to those who are focused on their health or are starting out, are already pre-conditioned to believe that those in the magazines, those videos of men and women on Generation Iron and the extreme training modalities are the only ways to be "fit" when those can be the very things that can kill you. This goes beyond bodybuilding, it's the flashy and "cool" looking stuff that gets the most attention when basics of movement and awareness are the true keys that keep you going. Coming from a guy who also promotes supplements, that aspect of the industry has gotten pretty ridiculous too.
Supplements should be treated as the word implies, supplementary or small additions to what you're doing with your current training regimen or goals. Do you necessarily NEED them? That depends on the individual but from a general perspective, no you don't. People rely way too much on supplementation as if its the the true way to health which it isn't. If that were the case, why would we need food anymore? They can just come in pill form right? Again, it sounds contradictory coming from me who works with Lost Empire Herbs and take certain things like Creatine & Spark but I don't rely on these things to keep me healthy, they're just part of the journey. Like anyone else I still believe in eating well as best as possible keeping things stocked up like Chicken, Beef, Rice, Fruits, Veggies and other great stuff. Limit the amount of junk to near zero which isn't impossible but it's not so easy as knowing what 1+2 is.
In a multi billion dollar industry, supplementation has had people taken aspects of real food out and taught to only use supplements as a means to be healthy. There are dark sides to what people will do. Luckily, there are people out there who treat health the way it is meant to and teach those how to balance things according to their needs and not some textbook generic outlook to what someone has to do. The problem is, many of those who practice don't get the credit they deserve or even get recognized for actually helping an industry that has many flaws.
There are a lot of mistakes that need to be corrected. Will it ever be completely corrected? Most likely not but we will do what we can to help those find the best resources available so they can do things and research on what can be useful that will give them a long and sustainable life training smart, eating better and understanding how supplementation really works.
There are those in this world that treat training and overall health like it's a fucking joke and think they can get away with teaching people that smoking cigs and drinking enough espresso to give an elephant a heart attack is part of a healthy lifestyle. Train to the extreme everyday without any repercussions and that if you don't go hard all the time, you're a F@ggot and Loser. To me, that's not inspiring nor MORAL, it's pure bullshit evil that can get a lot of people hurt while banking on their misery and pain. Training is about balance and understanding your body and what it needs to be successful in your journey. I've never smoked a day in my life and don't plan on taking it up ever and caffeine has different effects on me than others but I don't take it to be so wired my hair might stand up like from an electric shock, I take enough of it that it helps with focus and energy without crashing. As a matter of fact, caffeine barely gets my wired at all, it has more of a calming effect on me instead of jumping around like a madman on Angel Dust.
Overall, learn what can be suited to you and research into things that can be helpful. I do believe in questioning things because you never know who's trustworthy in this industry. There are 100's of thousands of people all over the world selling and making many things in their respective fields in fitness and health but at its core, you'd be lucky to find 10 (not thousand) people that are worth trusting and knowing the true aspects of what it means to be fit, healthy and pain free. You have the power to make something happen, make it worthwhile but don't stress or try to kill yourself doing it. Find your balance, make your goals come true and keep a good head on your shoulders in your journey. You do have options and I'm right here to help you find them as best as I can because I want you to kill it in your own life and be successful in your endeavors. Be amazingly awesome.
