All Hands On Deck: Another Look At Step Ups And Squats

 Training the legs can be done in a variety of ways and some of the best exercises don't always involve weights. Working them with weights have their place and many people have been successful at it. Some of us just go in a different direction in how we keep them going as we move along through life.

As you know, I'm a big advocate for Step Ups and how they are one of the best exercises for the legs you can do. They're not superior to other exercises like squats or lunges but they're also not to be underestimated either. They have a way of creeping up on you and they can be a challenging with the way you can go about it. Some of the best athletes in the world have done them from wrestlers to baseball players and others. Bob Backlund made them a huge piece of his training to the point where he can go as long as he wanted, he was just that crazy. Other wrestlers like William Regal did them and even the real Suplex Machine Taz taught them to his students at his school many years ago (he has it on film). 

When it comes to squats, they're awesome in their own right. Hindu Squats were the exercise that helped me get back into shape after my accident but you already know that chestnut by now. The only time I really do them now is when I do my deck of cards workout with the Step Ups and the numbers vary. They're not a huge part of my training where there are some exercises I find better for me but the squats do hold a place in my heart and when I do them, they're firing. When combined with Step Ups, it's a recipe for some killer leg conditioning, there's no way around that and if anyone says different hasn't fully understood the magnitude of them.

My deck of cards workouts for the legs is combining these two powerhouses to the point where on average these days I'll do 500 Step Ups & 250 Squats respectively and that's within roughly 30 minutes, maybe a little longer but I do the whole deck and it's an incredible feeling afterwards. It's conditioning that matters and utilizing both unilateral and bilateral movements together to form incredible stamina and strength. Training this way is fun, challenging and although you reach the same destination, you never take the same road twice when you do the cards. 

Card Workouts have been around for decades, maybe longer and if anyone truly made that with the best of intentions was Karl Gotch and his system of Squats & Push-Ups. Hell, I've done enough of them to where I did 400 Squats & 250 Push-ups on several occasions, it's brutal. Long ass time since I've done it that way and who knows, one day I may do it again, never say never. The point here is, You want to get the best out of your training and make strides to get a little better but also keep yourself healthy. It's not easy by any stretch and it's not meant to be but you do what is possible and expand on it. You can do it everyday if you want or do it a few times a week, it's up to you but you progress to what your body is able to handle. If you need to back off of it, do so and when you're ready, get back at it. You got this.

When you do the workouts with the cards, start with as many cards as you can possibly do. If you can do the whole deck on the first try, that's awesome, you're ahead of the curve, but not everybody is able to do that. Even I had to build up to it and once I did, it felt glorious. A deck of cards can be deceiving and it will kick your ass. It's one thing to do one exercise for the legs in this manner, it's another when you add one more to it and it's all legs. Be humble and don't think it's just a workout to weez on by, it'll make you think twice and it'll put you down for the count if you don't pay attention. 

Take a shot at it, you never know what you're capable of and it's a unique way of training the body that has incredible perks and benefits. Keep being amazingly awesome and kill it in your own training.    

Sandbell Front Squats And Squat To Stand

 Sandbag Training can be a hell of a method to getting some of the kinks out of your training and teaching you how to stabilize the body with an object where the weight shifts. When it comes to Sandbells, it's a great way to utilize this in that regard. From Shouldering to Carrying to doing all sorts of stuff with these things.

Training the Legs with a Sandbell offers great resistance and added benefits to working the muscles to a greater capacity than with a typical barbell or dumbbell which could add some cool benefit to what you're already doing. 2 Exercises that I've worked on for a couple days now that hammered out the legs hard was doing the Squat To Stand and the Front Squat or a better name for it, the Bear Hug Squat. The STS is an exercise similar to lifting a stone where you get the Bell into position in a deep squat and once you have it in a good grip, stand up, drop it and repeat. Because of the shifting of the weight, it's not always easy to get a good grip every time. Here's a demo here to see what I mean....A few sets of these and you'll be feeling it.

The Bear Hug Squat is pretty damn simple, pick up the Bell, squeeze it against you and start going up and down. Unlike a barbell, dumbbell or kettlebell for that matter, you're working a bit more of the core in my opinion as you work on keeping the back steady and in control. You may lean a little bit and create more of that natural feel like picking up a box or a sack of flour. When you work these like a madman, you'll be jacking up some hefty hormones and building some incredible strength. Some guys work light or heavy depending on their goal. I've only got the 70 lb which in itself can be a bitch and others work as heavy as 200 lbs or more (strongmen mostly) but for the best weight in this manner, 100 lbs would be more than enough for many. Personally, I may go 150 if I work hard enough but that's the highest I'll go, maybe 170 if I'm ambitious but I don't need to go that heavy to get something cooking.

These two simple exercise will give you some insane strength and power. With a good clip, you can get some serious cardio out of it as well especially if you're an athlete training for a sport like Football, Wrestling or MMA. It's the classic moves of the Old Time Strongmen that gave rise to what is possible to have that ruggedness and mental toughness. Squats are no joke and Sandbells or Sangbags for that matter are just going to murder you with a vengeance. It builds real strength.

You know you busted your ass when you feel things you normally don't feel after a training session as you'll find out your fingers may be sore, your core is sore, your shoulders are on fire and your traps feel like they went to war. Not saying being sore is the greatest factor to determine a good workout, I' am saying that your muscles are being used in a way you're not used to because of how awkward the bag is. Go old school and you can't go wrong. Have an amazingly awesome day and I'm going to check out the Freestyle Wrestling that starts today at the Olympics....USA USA USA!!!

500 Step Ups A Day

As you know, Step Ups are a main form of my leg training and for good reason. I've kept a solid level of hitting at least 500 reps in sets of 25 per leg. Sometimes I'll do up to 600 and every now and then go for 1000 but most days I keep it around 500. What have been the benefits of doing this? I don't get sore, my legs are looking more athletic, maintaining or losing a bit of weight here and there and it keeps my stamina up.

That's just part of why I do them. I mainly do them cause for one they're enjoyable and two, it helps mix in my training with the Dopa Band I work with. Some days, I start out with Step Ups and do a Dopa Workout later, others I'll do a Dopa Workout in the day and then do Step Ups at night and one time I started a workout with 500 Step Ups as a "warm up" and then went into a Dopa Workout so the entire session was around 45 minutes or so. That's the beauty of them, they can be incorporated to whatever you want to do.

I keep my timing of 500 between 20-25 minutes. I don't try to go for a speed record because no matter how fast I try to make it, eventually will hit a wall and the faster you go, the more chances of making a mistake that could result in an injury. It's not a sprint, its a conditioning exercise to be done at a solid pace that keeps you going without going Speedy Gonzales on it. It's meant for cardio that also has a strength element to it by having strong, athletic and conditioned legs. Bob Backlund would do thousands upon thousands in his workouts and he was one of the most conditioned men of his time. You don't have to go that route because all you're doing is just adding more reps to a long ass workout that takes up a ton of time and not everyone is able to workout on exercises like that for 2 hours or more. 

It's an idea, that's all it really is and can be a part of your leg training on squats if you want to do that. Some athletes will do 500 or more squats to keep their conditioning up, that's awesome, it's not for me, not anymore. I like to mix the two exercises together when I'm in the mood and do 500 Step Ups & 250 Squats within about 35 minutes or a couple times doubled those numbers and finished within 80 minutes. 500 Step Ups is still beneficial for developing awesome endurance and building strength because the muscles used are primarily in the thighs and hamstrings. If you can't do 500 yet, that's ok. Build up to that little by little by doing sets of 10 per leg and climbing the ladder so to speak progressively. If you want to do no more than 50 per leg to get to 500 that's awesome too, you're still working hard. Be mindful and don't let ego get the best of you. Train effectively and with intent. 

Step Up and do what's possible. Train for health, not to break world records all the time. 

Step Ups Or Split Squats?

Aren't debates fun? Maybe not presidential debates since it's mainly who's got the bigger dick or brains to "run" the country but when it comes to fitness, debating on a good leg exercise can spark either something controversial or a elementary whinefest of "my dad can beat up your dad" mentality. To it's extent, both have their pros and cons and they work the leg muscles in similar but different aspects to work the lower body.

Now, when it comes to Step Ups, unless you utilize weight or some form of variation, I see it more of a conditioning type exercise because the big objective is to work the cardio effect of the exercise. Maybe not to the extreme level of high reps Bob Backlund does but Step Ups can be a continuous strength movement because you're moving the legs upward in a higher elevated capacity as opposed to walking up a flight of stairs which is only a few inches off the ground. When you're working a step around average of 12-15 inches high, you're utilizing most of the leg muscles (roughly the quads and hamstrings) and working the hips in a longer capacity. Going for high reps isn't easy but it does save pressure on the knees and you can keep going for an extended period of time depending on how many reps per leg. Some do a 3x15 per leg approach but others like myself work each leg to a minimum so we can keep going for sometimes up to a half hour or longer. 

With Split Squats, IMO, it's more of a strength based exercise because whether with bodyweight or even with dumbbells in each hand, you don't have to do a ton of reps to get the effect and it hits a lot more of the quads along with the repeated movement for the knees. You're going to be more sore from these than from Step Ups because although both are unilateral movements, SS focus more on elevating the lactic acid effect in the quad muscles. You can do high reps per leg if you wish but you're not going to feel all that great the next day and you're putting greater pressure on the knee joints than you would with Step Ups.

I utilize both in some capacity although I prefer Step Ups because it works better for my previous leg injuries. When I do Split Squats, I either use my strap to put one foot in and work a few reps that way or do them Isometrically which strengthens the joints and avoids the lactic acid buildup. Split Squats are my least favorite leg movement but I do see the value in them in some form while others are fanatical about them with a love/hate relationship. I would never do one or the other to failure because for one, that can lead to an injury, two, I want to be able to walk upright the next day and not feel like an 80 year old man wanting to die and three, I want to have that strength and lung capacity to keep going without tiring when I need to do something that's important or staying active without being in horrible discomfort. 

Both have their place whether for bodybuilding, sports training, rehab or whatever. Just be smart about how you do them and not let ego get the best of you. Trying to break records all the time will only cause pain and agony, let them be effective so you can stay strong in the long run. If you need more than a couple days to recover from either one, you're pushing too damn hard. Be objective and focus on making both work to your advantage and progress without needing to do a ton of recovery. The most I would ever do for Split Squats would be a few sets of 10-15 per leg and that's it. I'm not trying to go so hard that I can't walk right afterwards, that's just not my thing. For Step Ups, I pick a number I know I can do for an extended period of time and do that per leg and keep going, At the end, I'm able to do on average around 300-500 total in a workout, around 700 in just over 30 minutes and get in 1000 within 41-45 minutes. This works for me and it keeps me in solid condition and be able to hike, ruck, play and other things without gassing out quickly. You always should have some gas left in the tank after every workout. 

So which one should you do? I say go for both in some capacity but if you had to pick just one, do what gives you the best benefit. Either one will. Be amazingly awesome and work them legs. 

A Sandbell Leg Workout That Is Simple But Brutal

 I like to test out different things when I train, find a creative way to do things or get ideas and mold them to my liking. One such idea was combining an animal movement with squats using the 70 lb Sandbell. The idea is to duck walk with the Sandbell for distance and then without putting it down, do squats. 

I tested this out by doing a 5 yard Duck Walk with the bell and then do 5 Squats, rest and repeat. Managed only 3 sets before I just wanted to die, it was that nasty. It's one thing to bear hug and carry something like that like a "normal" person but to be in a full squat and walk in that position and do squats immediately after is a whole other level of crazy. The sheer burn or lactic acid in the legs along trying to breathe with a sandbag to your chest. This type of leg training builds some serious strength and muscular endurance. Add this to your arsenal or just as a stand alone and you'll feel it right away. 

Start out with a lighter weight like a 20-25 lb bag and work your way up, it's not as easy as it looks, the less weight, the more sets you may be able to do, once you get past 50 lb or more, it's going to work you with incredible prejudice because you're not just fighting gravity, you're also trying to coordinate and stay balanced while handling something awkward. It's both a strength and cardio exercise. Not to mention trying to hold the damn thing with your arms and your grip will make you stronger too so you're getting a full body workout.

Give it a go, use a Sandbell or just a heavy sandbag and see how you do. Workouts don't have to be very long and when you do something like this, rest well between sets. If you can do this with a heavy bag without stopping the entire workout, you may not even be human. It's a good challenge if you got the grapes to try.  

Changing Up The Squat In The Legs Deck Of Cards Workout

 Changing things up can be a good thing in order to keep interest and develop something new to stay ahead of the game. Although I'm not the biggest fan of High Rep Squats, I do understand their value and what they bring to the table in conjunction with Step Ups instead of just purely Squats. On Sunday, I decided to change it up doing my Legs Deck Of Cards workout since I was having a bit of  rough day and wanted to get some shit out of my system. I switched up the Hindu Squats I normally do and threw in the Pan Squats instead. 

The Pan Squats are another variation of the Bodyweight Squat or more specific the Goblet Bodyweight Squat. You can view the exercise here to get more of an idea but the point is that I wanted to see what I can do with it since it has been a while. I learned this simple exercise from Strongman Kevin Wikse who learned it from a Troupe Of Dancers when he put it out in his Leg Training course from Heroic Evolution some time ago. This exercise may not seem much like other versions of a Squat but it is a good one where it takes certain pressure off the knees and builds some decent strength & conditioning when done for high reps. 

The one big deference between this Squat and other variations isn't really the placement of the legs but the placement of the arms. You put the wrists and forearms together as best as you can like you're holding an imaginary chalice or (if you're religious and/or seen Indiana Jones & The Last Crusade) the cup of Christ which opens up the scapula while pushing the chest inward which constricts the breath a bit. I've been doing this exercise off and on for years and have done as many as 500 reps in a workout and it's a doozer. It was named the Pan Squat after the God Pan, the mythological creature that runs the forest and hones the sexual desire for the Nymphs. It's a representation of building healthy hormones by doing leg training and having a strong libido as Pan himself is well known to have. So in the Deck Of Cards, I did 500 Step Ups & 250 Pan Squats, shirt was drenched afterwards. 

I have always believed Squats have their place but not always looked at with a Dogmatic Approach. Conditioning is a platform that should be used throughout anyone's lifetime and having a healthy and strong libido even into older age is a hell of a perk to have. Things like Squats, Step Ups, Lunges, Split Squats and others are great for this and don't need to be done in high reps to make things work. You can hit them in different manners like going fast or doing them slower to hit the leg muscles hard and build strength from there. It's really a matter of your goals. In this case for the article, I tackled the Pan Squats with the Step Ups to get a different feel of my leg training. Unlike the Hindu Squats, the Pan Squats felt heavier cause I can feel it way more when I did the Step Ups. Hindus give more of a spring like movement which is great for building your cardio and speed, Pan Squats tend to put more tension into the leg muscles which in turn hits the lactic acid buildup much quicker from my experience. This in turn can bring greater strength and developing the muscles in the thighs. Imagine doing 250-500 of these, it's a nasty exercise despite its simplicity. 

Overall, it's just a different exercise that hits the muscles in another way, it's really nothing special or in terms of its name a GODLY exercise. I like them because every now and then especially in the winter time up here, my shin and ankles do tend to have more tenderness and putting pressure on them in certain formats causes major discomfort that makes me uneasy so I need to train accordingly. With these Squats, I can take the pressure off the knees and ankles and focus more on the thighs without feeling that discomfort. It feels good in that regard and although soreness comes easier with these squats, I can still do hundreds of reps whether in a row or in total without feeling tender in those areas. Not to mention I feel more testosterone build up from this exercise than I do the Hindus by maybe a good 20-30%. Give it a go.

Kevin has said in his course (which I'm sure he'll still tell you if you manage to get a hold of him) that when he learned this exercise from the Dancers, they would do this for probably no more than a thousand reps but it keeps them in superior condition for their chosen endeavor because it hits the legs to a degree where they can move with ease without pain in their joints since we know many injuries that occur in Dancing tend to be the knees, ankles and hips. This exercise strengthens those areas so these people can dance with little effort and with less injury. Now this isn't just for Dancing, it can be used for Combat Sports, Football, Wrestling, Soccer and other activities. 

Keep being amazingly awesome and get some bad ass leg training in. It's good for your health especially the heart.

Numbers For Step Ups

 The number 500 seems to be the "gold standard" for certain exercises, mainly bodyweight like Squats and such so why have such an arbitrary number? Karl Gotch believed 500 Squats was to get into the door even though some guys were doing far more than that at one point like up to 1000 or more. He himself could do that in his sleep, I never truly understood it but it has been the go to number in many wrestling schools like Verne Gagne's camp back in the day when guys like Flair & Steamboat trained under him. 

For someone like Bob Backlund who was doing bodyweight stuff and weight training throughout his career, forgot more about conditioning than most people will ever know but his true calling when it came to Fitness was the Step Ups & Ab Wheel. He would do hundreds of either one with ease almost daily and is still considered to this day one of the most conditioned athletes of any era and he's in his 70's. I like the Ab Wheel and have done hundreds of reps myself but the Step Ups are a godsend of an exercise. In my opinion, it's not how many reps you can do, it's really how long can you go. Backlund could go for an hour or more if he felt like it, for me, 30 minutes to an hour is more than enough lol.

Once I set a goal for myself to do high reps, I just went for time from then on. Sometimes I'll see how many reps I can do in a certain amount of time or just pick a number and go. I don't go for more than 1000 in a workout and the fastest time for me was about 41 minutes. In most workouts whether in a row or over the course of a workout, 500 Step Ups or more seems to be the norm and I get more out of that than doing 500 Squats. In reality, 500 Step Ups is really just a number that just happen to be a certain standard that I made for myself, I never found in my research someone doing 500 reps in a workout as a number someone has to achieve to make anything worthwhile, it was just a choice. 

In my Dopa Workouts (10% OFF using Discount Code POWERANDMIGHT), I would superset the band with bodyweight Step Ups or do an exercise for a few minutes and then do sets of 25-50 per leg of Step Ups. In 3 workouts for example, the numbers came out to 500-800 Reps total. Some days, I just do Step Ups for one workout and do other the things at different times in the day. When I do circuits that are inspired by Darebee, I would substitute the squats with Step Ups and end with 300 or more total reps at the end. When I do Step Ups for time, some days I'll do 10-30 minutes and just go with it. My fastest 500 in a row was around 23 minutes and that was doing a countdown. When I do 1000, I'll use my deck of cards for that workout. 

I don't have any desire to go for hours like Mr. Backlund because for one, ADD and two, I don't want to so damn high that I can't even think straight the rest of the time. I want to do other stuff too and enjoy being in the moment and not stare at the ceiling. Is there really a "Gold Standard", not really because everybody is different and it's important to have a variety to do. If you want to do 100 one day, 300 the next or 500 or more, that's up to you, do what you can for that day and know you got something in. This is probably the only exercise now that I like to do 100's of and feel happy about it, others whether for upper body or lower body is really roughly 100 or more and don't go beyond a couple hundred if that. 

Step Ups can be done with bodyweight, with weights, a weight vest, a backpack; they can be done slow or fast. They strengthen the legs, less impact on the knee joints, great for conditioning for any sport. They are truly underrated and have enormous benefits for your health. Get in some Step Ups today and have fun with them, not ready for high reps yet? That's ok, start with small numbers and work your way up, don't rush it and be mindful. They will test your conditioning that's for sure. Be amazingly awesome.

Step Ups And Their Use Over Squats

Conditioning can be done in many ways but the difference between a "gold standard" and something that you prefer over can be in a heated debate but it all boils down to what gives YOU the best benefit. For years off and on, I would do the Hindu Squat, sometimes in high numbers depending on what I was doing like doing them in the hundreds in a row or doing them in a circuit inspired by Darebee type training. It got to a point where being interested in them and benefiting from them were dwindling to just another exercise.

Doing hundreds of Squats was beneficial but as time went on, it didn't have that great of a crossover with me anymore, I still do them but no where near the amount of reps I use to do and I don't have a dogmatic approach or this NEED to do them. That doesn't mean they can't be beneficial to others and if they love doing them and it keeps them in awesome shape, that's fantastic. I love it. They're an essential exercise, that's never going to change but they're not the end all-be all to leg training. 

When I started doing Step Ups a few years ago, I just wanted to see what I can do with them, yes they're "easier" than Squats, but they became something more for me. I was falling in love with them, they kept me motivated, strong, conditioned and didn't have a soreness or weird feeling in my knees or my ankles. Doing hundreds of them was actually fun to do and I love the feeling of going up as if ascending a ladder or to a higher form of physicality. They felt far more natural than the Squats did. 500 Squats felt like a chore after a while and even felt like if I didn't do them whether high reps or not that I was disowning some physical culture god or it was an insult to wrestlers of Japan & The Middle East. I had to get out of that mindset, with the Step Ups, 500 or more reps felt amazing, euphoric, natural and it kept me going throughout the day. They filled a greater sense of purpose than the Squats ever did.

When it comes to Squatting, I would rather hold a Horse Stance or a Deep Squat for mobility than knocking out reps because for the most part that's really all they are and if I don't have the motivation to do them and they're a chore, that could spell disaster. I would also prefer Duck Walks or the Bigfoot Walk over Squats because I get more benefit out of them and they're a hell of a lot more fun to do. Squats do still serve a purpose for me to an extent because I like to do them in addition to the Step Ups like my Deck Of Cards leg workouts you've read about. That gives my legs greater sense of fitness than doing just one or the other.

In a nutshell, I do believe Step Ups are better than Squats because of certain factors but that's really an opinion, some might take offense to that but that's their issue and they can come up with all the reasons why Squats are better and the "If you ain't squatting, you ain't training" bullshit but it's not going to change what Step Ups have done for me in terms of keeping me fit and has a greater crossover in my life. Squats have their place and there's various forms of them that are great but in my opinion, the Step Ups have better carryover to certain aspects of life than Squats do. Sorry not sorry but it's true. 

Here are my reasons why Step Ups are better than Squats.....

1. Greater factor for balancing out weaknesses in the legs

2. Doing high reps and not feeling sore for a week

3. They strengthen the legs that are great for hiking, going up flights of stairs and more

4. Still get a solid amount of muscle building while developing muscular and cardiovascular endurance

5. Bob Backlund 

6. They're a unilateral strength builder 

7. They can be used for any sports conditioning program including Wrestling and MMA

8. Takes the pressure off the low back

9. Better carryover to the real world like labor work

10. Far more underrated and less appreciated. Squats have a reputation both good and bad and has greater research than the Step Ups.

Step Ups from my point of view are a backbone exercise that in comparison to the Squat, seems invisible and not seen as great while the Squat sits on a throne acting like it's hot shit. Step Ups truly are a part of Fitness Royalty and has more of a Black Sheep vibe or something living in the shadows while the Squats has the glory. When it comes down to it, these two titans should be a TAG TEAM that work together in unison, not a stigma to what's better than the other. It's like Triple H & Shawn Michaels, they're bad ass as individuals and do very well on their own level but together, they made magic and were defining factors during one of the greatest eras in pro wrestling. That's what the Step Ups & Squats should really be about, creating magic that defies the norm and whether together or on their own, they have awesome benefits. 

Yes I do love Step Ups more than Squats, I've annoyingly showed that LOL but they're both essential and have great benefits for many people and it's time we ended the bullshit about one or the other on the big picture spectrum. Do both or one or the other, it doesn't matter, what matters is what benefits YOU the most, not the societal norms claim or the dogmatic approaches with a hint of debate wars. 

Be amazingly awesome and train for you. 

Taking The Duck Walk To Another Level

Experimenting and trying various exercises is always fun for me because I get to learn and discover things that could potentially be useful later on. Having being inspired by the wrestlers and other athletes doing crazy things with the Dopa Band along with the various workouts and exercises Eero Westerburg does with Animal Moves and his recent course with Clubs, Bags and the Mace, I wanted to take a leg exercise to another level. 

During my workout back on Saturday, I wanted to see if what I could do with the Dopa Band attached to me & taking my 50 lb Sandbell and do the classic Duck Walk with them. I've seen wrestlers do Duck Walks with the band far better than I can ever do and seen Eero do it with a Sandbag that's over 100 lbs and do it. Just the thought of one or the other would've been nutty but seeing that I can be quite mad myself (have you you not read about the 1500 Rep Leg Challenge?) I just wanted to see what both felt like. It's quite the interesting feel and with the crazier thing to add in Squats to the mix was just nasty.

Adding squats to a movement like that really jacks up the strength and power in the legs. Consistently done, you can build some awesome muscle that is not only functional but very much conditioned as well. My idea was to duck walk out as far out as the band can go or at least to the far end of the room and than proceed to do a few squats, repeat that a few times to equal one set. When the band is fighting against you while practically bear hugging a sandbag, it brings a different type of strength training very few people do unless you're in wrestling or a mad scientist like Nick Nilsson. 

First starting out with the exercise, I did a total of 7 sets (3, 2, 2) so that's walking out and doing 5 squats, walk back and repeat that set multiple times. It got me breathing hard quick and it's a full body blast with a heavy emphasis on the legs. I loved how it felt and might see how many I can do in one set. Do you have to do 5 squats for the set? No, you can 1-10 or more if you wish but if you're doing multiple sets of up to double digits with the squats, it's going to really test you. This is more of an advanced exercise so if you're not use to the duck walk itself, just do the bodyweight version as best as you can and even that alone has bad ass benefits for leg strength, health and conditioning. 

The duck walk is a classic exercise used by athletes for eons, even Olympic Speedskater Eric Heiden did them as part of his training that helped him win 5 Gold Medals in the 1980 Games (The 1st athlete to do so). Wrestlers use this exercise to strengthen their legs for other drills, Japanese athletes use this to build strength in their knees. It's simply getting into a full squat and walking in that position. Many today have trouble just getting into a squat let alone walk in one so it's important to learn the mechanics first and foremost. I learned a bit of it during high school but after I got Combat Conditioning, I became more familiar with it. I didn't think much of it at first but once Ed Baran brought out his Animal Kingdom Conditioning course back in '08, it became a favorite because of the way he presented it. It was a great exercise to do with my Animal Dice Game Workouts that I've been fond of for years. 

Although just another exercise that can be used in training, it doesn't take away how badass the bodyweight version of the Duck Walk is. Just walking a few yards would burn out most people but to go for a couple minutes or more is just nuts because of how much the legs are being pushed especially in the thighs and calves. You can squat hundreds of pounds and still be taken down after a few yards of the duck walk. It builds awesome hypertrophy and it has even been used to help with injuries (modified versions of course) such as strengthening the knee joints, back pain and shin bones. When I first learned this after doing Squats and Push-ups for month as part of my self-rehab, it hurt but it gave me an opportunity to get better at it and once I got use to it, it just became another exercise to do off and on until I really put effort into it with the animal workouts. 

Keep discovering things and make your training interesting, fun and something that works for you. Naturally let it be a part of your life and don't take it for granted. It is ok to be a little mad sometimes in the head but don't go so far as to getting yourself injured or doing such crazy things you end up in the hospital on an often basis. Keep being amazingly awesome. Don't forget the 10% Discount at Dopamineo when you punch in POWERANDMIGHT for the checkout code. 

The 1500 Rep Challenge For Leg Day

 For the second time ever, I went after the Double Decker Leg Challenge of 1000 Step Ups and 500 Hindu Squats with a Deck Of Cards and made it through. It was pure hell and it may even make the devil go "fuck that." This type of workout will make you sweat, you will tire and you will be tested mentally and physically; hell you may be seeing stuff that aren't there who knows but it's true that this will kick your ass.

I wanted to see if I could do this again since it has been a while and I've done the 500 Step Ups and 250 Squats workout a just a few times recently as well. Let's just say I've never felt so damn happy to jump into a shower and chug some water afterwards. It's freaking brutal and my shirt looked like I came out of a damn pool. I didn't time it because I didn't want to go Speedy Gonzales on it and just focus on technique and breathing while the speed came on its own. This is not an everyday thing unless you have some sick and twisted mindset for punishment or if you're going out for a sport like wrestling. 

This challenge is purely to test your mental toughness and physical conditioning. It makes you push through barriers that aren't your typical workout challenges. Doing 500 Squats in a row can be done almost daily if you have that mindset and within reason, 1000 Step Ups can be a chore but it's not impossible to do them 2-3x a week if you're working towards a goal and building some killer cardio but to do both in the same workout with your only rest is flipping a card is almost pure insanity. When you get to the jokers, you have to do 50 Step Ups and 25 Squats in a superset and you have to do this 4 times throughout the workout on top of the other cards. This workout for most people would be once in a while like every 10 days or so if you want to keep pursuing it but if you're a world class athlete like a Collegiate or World/Olympic Caliber Wrestler or Running Back/Linebacker or an aspiring MMA Fighter, you can attempt this on conditioning days or 2-4x a week if you're that sadistic like a Karl Gotch or Kurt Angle in his Olympic Training. 

Leg Day is one of those days where you find out a little more about what you're capable of but never go to the point where you have to crawl back home and sleep for 10-12 hours a day for the next week. Always have something in the tank. I did say you'll get tired but don't quit. It is really tough and it's not for the average trainee. Hell, 99.9999% of people won't even try to attempt this; it's nasty, your legs will feel like jello and it forces you to breathe with intensity. This won't however make you puke your guts out. I've never believed in that and if you have to throw up during a workout, that's getting to the point of destroying your organs. Never, ever train to the point of feeling sick, whoever came up with that is an asshole who just loves punishment.

If you're up to the challenge, I encourage you to build up your leg strength and cardio first and foremost. Don't do this if you have heart and organ issues and for my sake, have a towel and water on hand. Be smart about it but don't slack off either. Do the workout as best as you can, don't go for a world record on it. If you do it in multiple workouts, see how fast you can do it (within solid form and not having a heart attack). Also don't do this if you've never done step ups and/or Hindu Squats before, if you do, you're going to find out how hard it is to even walk the next day, let alone feel like an old man with legs ready to fall off. Train with intent and preparedness. This goes beyond just leg training, it's a full body workout and do your best to keep your body relaxed but not so loose you're like a worm. 

Best of luck and keep being amazingly awesome.  

750 Reps Of Blissful Leg Training Heaven

Yeah and monkeys might fly out of my ass. Anybody who's ever trained Leg Day hard knows that it's anything but blissful, let alone like heaven. I guess it depends on what you do but when it's done right, it puts you into another state of mind and have a euphoric feeling before feeling like you had your legs chopped off the next day and you're crawling in agony. 

For me, I just do enough to know that I won't be as sore (if at all) the next day and have gas left in the tank. That was on the menu for me today. Started out with some Joint Loosening, had a drink to get some energy going, watched a documentary episode about Serial Killers and did some Leg Work that had me sweating like a waterfall in the amazon. Got in my Deck Of Cards Leg Workout doing a total of 500 Step Ups & 250 Hindu Squats in roughly over 30 min. 

It has been a while since I've done this workout and I didn't go as fast as I normally would, so I focused on technique and let the speed come naturally. Went by really well and feel great. Getting the best of both worlds in old school squats and the Harvard Step Test is something that just hits differently. Some will do one or the other but I'm thinking "why not both"? You get the benefits of both cardio and strength training, working the legs unilaterally and with both legs, you're channeling a different perspective of Growth Hormone & Testosterone Boosting and you're benefiting heart health. 

It's a hell of a conditioner as well and can be beneficial to your training in Wrestling, MMA, Football or just overall fitness. You can do it everyday or every other day (depending on your condition), it can be part of your workout as a "warm up" or "cool down" to get that extra calorie burning or it can be a workout all by itself. Working with a deck of cards has been a big part of some athletes' regimen such as Ric Flair, Karl Gotch, Ray Lewis, Antonio Inoki and others. This specific workout tackles the legs with a vengeance without having so much lactic acid built up; the reason why is because the step ups provide a barrier between making the legs feel heavy and having a "breather" to help you keep going. The squats make the legs burn like crazy and jack up the heart rate so when you get to the step ups, you can keep going because it helps the legs "calm down" while still building that strength and cardio working one leg at a time. This is why I say you get the best of both worlds.

I have said before that squats weren't a big thing to me as much as they use to and the reason is because doing hundreds of reps consecutively with squats became tedious to me and I lost interest doing 500 over and over the same way. Now that doesn't mean you can't do 500 or more differently and come out the same number of reps. If I were to do 500 again, it would be with a deck of cards or a countdown workout cause that way, I don't have to do the same routine twice and still come out to the same destination. Hell, the last time I did 500 Squats in a workout was when I did my double decker deck of cards workout when I did 1000 Step Ups & 500 Squats in just over an hour. Shit, I rather do that than do 500 by counting 1, 2, 3 and so on and not do anything else, it works for me. 

When it comes to Step Ups, for me, they're the best for leg training because you can go for a long period of time and not get as winded as you would with Squats. That in no way shape or form does this mean Step Ups are superior to Squats, quite frankly I don't give a rat's ass what's superior, I just know my preference. Besides, why the fuck would you debate what's superior like some Marvel or Star Wars Fanboy, it becomes petty and downright stupid. Some people put certain things up on a pedestal and act like nothing else works better or this exercise is like the Mount Rushmore of fitness and everything else is beneath you. Anyway, use what's useful to you and keeps you coming back training over and over with excitement, interest and something that challenges you with a smile on your face. You may not always look forward to it and some days can be tough as hell, but you know what leads to all of that.

 For me, there's no Mount Rushmore or some Mount Olympus type of training format that are the gods of all exercises, I just want to train and help others find success in what can work for them because if I try to act like this or that is superior and nothing will work unless I says it works, what does that make me? It makes me an asshole with an fragile ego that is so insecure that I would need some serious therapy to tackle the issue. Train to what gives you an advantage whether in life, sports or whatever and be successful to where you can do it within reason and it brings you a good challenge while being comfortable to expand on it. Stay amazingly awesome. 

Thick Thighs Save Lives

 At least from what I've seen. Can never stop advocating for the Step Up Exercise. It truly is one of the most essential yet underrated leg exercises there is. Shit if the legendary Bob Backlund can do them and the strength & conditioning they gave him, why not others? Sure it's important to make sure you're not working with potentially harmful injuries especially in the knees and ankles but for the most part, these can highly be a godsend for building incredible leg strength, health and for your cardio.

I've been doing this exercise for many years now and it doesn't seem to slow me down, matter of fact, has kept me in pretty damn good shape. I hate jogging and Sprinting in below ten weather in the wintertime here is not always an option. If you want an alternative to sprints, do the Bear Crawls bro (read about my micro workout on this exercise). Step Ups especially done in high numbers bring incredible benefits which one of the perks is that you won't get as sore as you would with squats. Now that doesn't mean squats aren't good, they're awesome, I'll do them as part of my deck of cards workout with the Step Ups. Squats have their place and are as essential as any basic movement, I just prefer Step Ups as my go to Leg Exercise. 

Although it doesn't look like much (quite frankly its the exercise equivalent to a leg exercise from Wish to some people) but for others, it brings out all the benefits of cardio training without needing a treadmill or getting burned out from hundreds of squats. You ever hear the story about Backlund and the Marathon runner? I've written about it before but it's for a repeat: So this marathon runner thought Step Ups were pretty easy since after all, he withstands 26.2 miles for a lot of years so he wanted to see if he could give a Backlund a run for his money (no pun intended). So for the most part, this guy thinks this is a no brainer but roughly 20 minutes in, Bob is still killing it and this distance runner walks out the door and is never heard from again. He couldn't take it and it goes to show that you never underestimate the power of a simple yet effective exercise.

I've done my fair share of them over the years in a variety of ways from doing them straight through for 30 min to an hour at a time to doing supersets with other exercises such as Farmer's Walks, shoulder carrying my 50 lb sandbell or bear hug carry to slamming my slam ball. The deck of cards workout where it's Step Ups & Squats ranks right up there with that Rugged Conditioning type of training. The objective is to get to 500 Step Ups & 250 Squats by the end of the deck and if you can finish it in under 30 minutes, kudos for you man; I'm just a notch above the 30 min mark when I finish it. One time, I doubled the reps that came out to 1000 & 500 respectively going back and forth between two decks of cards with barely a break. Until you've done it, it's not something easily to describe. 

 Despite it's overwhelming simplicity, Step Ups gives you not incredible leg strength and conditioning, it's a pretty damn good muscle builder too since you're working your legs unilaterally. It's had me keeping my California Redwood legs in tact so far. My dad doesn't call me a tree trunk for nothing. With natural muscle, strength & cardio, you're looking at some solid boosting of testosterone and HGH. Our legs provide the means to develop our sex organs, energy and power. When you consistently train your legs (safely of course and not getting injured frequently), you're bringing more vitality and desire into play. Don't be surprised if you start to feel like a wild teenager again, it is possible. It's important that we can increase our testosterone as we age ( with the right tools and not always go to drugs) but we also don't want to overload it because too much testosterone isn't always a good thing. Work it until you reach a certain level and maintain that. Mine's in the normal range for men in my age group and normal to elite level of testosterone is around 300 and 1,000 nanograms per deciliter (ng/dL); I'm in around the 350's so for 35-45, that's pretty good. It could be better with diet and intense training but take things one at a time. 

Training and eating good gives off incredible boosts but the type of training you do should be intense and rugged like Sprints, Isometrics, Strength Training whether with weights or bodyweight and doing enough to recover efficiently. The diet is not always easy especially if you're on a budget but if you keep the junk to a bare minimum if at all, stick with a good source of meats, eggs, certain fruits and veggies along with drinking plenty of water. We all have our vices but I do love a good steak and eggs or rice with some liquid IV for hydration or make bunless cheese burgers with eggs. I usually scramble my eggs or do them fried with butter. I' am getting a bit better to not eat a ton of bread or minimize a bit more than what I'm doing now. Heavily on the Carnivore type plan but I like my sandwiches and some good Tempura Shrimp & Fries from time to time. You don't want to completely deprive yourself, enjoy things every now and then. 

Overall, add Step Ups into your routine or do them by themselves it's up to you. Start with a few minutes doing 5-10 reps per leg continuously and start adding time. You can add reps especially if you want to test yourself (like with the deck of cards) but if you work 10-25 reps each leg and keeping doing that for up to 30 minutes straight, that's some awesome cardio. I've done 1000 total reps in 41 minutes so I think my cardio is right where it needs to be. Doing Supersets with them is just another addition to boosting your body's natural levels of hormones. 

Train with intent but also make it as enjoyable as possible. Be amazingly awesome. 

 

Getting Back Into The Swing Of Things

With some of the workouts I've done since healing up, it's a process of just getting back into things progressively and at a pace that I'm comfortable doing to get back at the speed that I normally can do. Not easy but it hasn't been so damn slow it barely feels like anything. 

I've done the Bear Crawl Sprint Workout (10 on, 20 off for 5 min.) twice now and so far that feels pretty good but may need to cut back on doing it every 3-4 days instead of around 2 days. The loaded carries and step up workouts are getting better; while I was recovering, I would do my 2x sandbell carry and 20 step ups for 10 minutes or just do step ups for 10-15 min instead of the normal 30. Yesterday, I went a full 30 min doing the carries and step up superset, that felt incredible along with some post workout stretching to keep up with maintenance. Today, I tried out my Deck Of Cards Leg Workout of Step Ups & Hindu Squats. Been quite a while since I've done that and just wanted to see what I can do. I didn't have any expectations of beating the deck, so I managed 280 Step Ups & 130 Hindu Squats. That's a huge start in my book and didn't think I'd get that far. Normally, I'll do up to 450-500 Step Ups & 225-250 Squats within the 30 min mark or just over completing the deck.

For those that think I'm lying, here's a video of completing 450 & 225 so I'm quite capable of doing this. 

It's a journey and forming a perspective on healing up and doing what's possible onward until you're 100% at your best. There are days where you may only do a little of something, others you just go nuts with the energy you have. It's also important to be aware however of what your body tells you and not to push further than you have to. It's not a sprint to get back at your strongest or even your best condition, it's a marathon and making sure you're doing the right things and being intuitive. Things will come back when they're ready, forcing it may come back to bite you in the ass. 

That DOC workout is no joke and it will condition your legs like crazy, it just takes little steps to get better at it and consistently beating the deck. That one workout doing 1000 Step Ups and 500 Hindu Squats within an hour made me humble that's for sure and only did that just the one time. As far as that goes, it's one of the most brutal leg workouts you can do and it's only two exercises. How does it go?

2-10 Each Leg or Set of Squats

Face Cards: 10 Each Leg or 10 Squats

Aces: 16 Each Leg or 16 Squats

Jokers: Superset of 25 Each Leg & 25 Squats

Full Deck is equivalent to 500 & 250 Total. You can double the deck to reach 1000 & 500 Respectively or go back and forth between two full decks (Double Decker). Either way, you're working your ass off and let the speed be natural and not try to break world records. If you can blast through it with ease, you might as well be Superhuman. Give it a go if you dare.

In all seriousness, be adaptable and let things flow naturally, some things you may pick up on quick, others take time so remember to take in the journey and you'll never know where you'll end up. Be bold but smart, don't try to break a record every workout, progressively add workload but on certain days go a little light depending on how your body responds and be respectful to the technique and the exercises themselves because if you don't, you'll not like what follows. Kill it and keep being amazingly awesome.

If you're interested in getting some bad ass decks of cards, check these out.

A Realistic Outlook On Bodyweight Leg Training

Over the years, doing various aspect of Leg Training from Squats to Animal Movements and Sprinting has given my legs some serious strength and overall conditioning. From doing 1000 Hindu Squats in 33 minutes, 10-10 Sec. Sprints, Horse Stances, Overcoming Isometric Squats, tons of Duck Walks, 1000's upon 1000's of Step Ups, it has been a blessing to be able to do these things and still make progress. 

From a realistic stand point, it doesn't come right away and had to make adjustments and modifications along the way but training the legs goes beyond just building muscle and being strong long-term, it's about finding ways to prevent injuries as much as possible, train hard but not get so sore that you can't get out of bed or even be so stiff that walking hurts (at 19 I know what that was like and don't wish it on anyone). It's the ability to train and strengthen the bones, tendons and ligaments. Another plus to consistent leg work is the ability to generate great levels of HGH and natural testosterone. 

Now granted the things I've been able to do are nothing compared to people I know and have witnessed first hand so I'm no superman or world record holder. I do however know how to adapt, what to look for and who to listen to when it comes to training using simple and advanced methods of training. There are people out there who are far more skilled than me so I learn from them and work with what makes it work for my body. Logan Christopher is one of those guys. His knowledge is unbelievable and teaches far better than most people. 

In this case, I'm going to give you a small rundown on how he can help you jack up your leg training to another level utilizing simple bodyweight movements and a couple implements to create some killer workouts. His feats alone are worth the price of this type of training. What does some of this training entail? Let's take a gander....

Gaining A Full Range Of Motion Squat

For us humans, a natural position is to go all the way down and sit in a full squat. In most places in the world, this is a position where games are played, eating some good food and even resting. Here in the states however, it's not so much of these things and we treat the full squat like it's some kind of demon that tears down our knees and we sit in chairs way too much. Ultimate Guide To Bodyweight Squats can teach you how to reverse this. It teaches how to create the best form for you since not everyone learns the same way to go to Ass To Grass. Breathing patterns for performance, squatting mistakes to avoid and also to use a time challenge to hit your comfortable spot and stay there. 

Learning this and from other people, I can hold a deep squat for 10 minutes or more if I felt like and not feel pain or strain whatsoever. It helped build my flexibility and mental state. I've even meditated in this position and time just flew by. 

Squat Variations

With a variety of Squat Exercises to choose from, you can learn how to take your leg training to another level and not just hitting a certain number of reps. I'm talking about building a great level of flexibility in the hips, ankles and knees. Be able to explode on command with variations that makes you jump like a wildcat in the jungle. How to utilize multiple variations so you can get the best out of your training than just sticking to one type of squat for extended periods of time. You're getting more than 20 Variations here.

Building Up Reps For Conditioning

A short but important video on how you can build up to doing 500-1000 Squats in a single set that is effective in how you move forward in your quest for awesome leg conditioning. This is great for those who've hit plateaus and want to up the ante to amplify their training for sports, challenges and daily training. 

Tips On The Pistol Squat

This is for the nutballs who want to take their leg training to another stage of the game and perform awesome Pistol Squats. Learn specific exercises to help with your flexibility. The way you breathe and place your hands to make them easier while also using a Stomp. If you want to make Pistol Squats your bitch, this is for you crazy fuckers. 

Beyond The Pistol

Take your one-legged training up another level that separates you from the crazy to the clinically insane. Shrimp Squats, Dragon Squats, Weighted Pistols and other exercises to really test the limits of your leg training. Learn about assisted squats to help you progress to each phase, how come many big men never pull off the Dragon Squat, stretches that specifically target the exercises and exact hand positions that are crucial to the Shrimp Squat and Double Shrimp Squats (this one's a doozer). 

Get invested in your leg training. With more than 15 years of training with various Squats, Logan has been through the ringer and has tested everything he has learned so he can pass it onto you and show you the do's and don'ts of progressive leg training. When it comes to pricing, this is a steal in comparison to most courses and not some rinky dink Squat Course that charges you 149 bucks for a damn hardcover or 50 bucks for a KINDLE of just typical variations and that's it. With this course going on right now, you can get the videos and e-book for less than $100 and you'll get far more variations, instructions on what to do to progress, safety guidelines to avoid injuries at a much greater rate and train for real world flexibility, strength, conditioning, balance and a hell of a lot more. Don't settle for low quality at a ridiculous price, set your sights on the real deal that makes your investment worth while and get treated to one of the best Physical Culturists of the past 20 years. 

Get those legs going, have fun and keep being amazingly awesome. 

Step Ups & Hindu Squats: A Leg Workout From Hell

I've written about my latest Deck Of Cards workout consisting of Step-Ups & Hindu Squats. This time, I actually filmed it in its entirety from start to finish with barely any rest other than than flipping the cards. It is literally a workout from hell that will have you sweating and breathing like a maniac. Some think I lie about my workouts especially one lame ass dude who talks everyone's ear off on his own channel while also trying to call me out or bash me to his cult-like email list using unoriginal high school trash talking as he "demos" his version of bodyweight training. That's pretty sad, petty and to be blunt very pathetic for a grown man to resort to that. Someone like that needs to seek professional help. Anyhow, this was something I have wanted to show for a while but was reluctant cause I didn't know if my camera would be able top hold out for the length I needed to do. Luckily, it worked and you can see for yourself that I did what I said I would do. 

That's the thing I learned later on in my fitness journey is that some guys are great at talking and demonstrating their craft, guys like Bud Jeffries, Matt Schifferle, Logan Christopher, Tyler Bramlett and bad ass ladies like the Scottish Super Woman Kirsten Tulloch and Ant Strong Rocker Melody Schoenfeld. I'm not one of those people and I learned that the hard way in my early days of filming workouts, feats and exercise demos. In the last number of years, I basically stopped talking all together and just went out there and did it. I let my physicality do the talking and yeah sure, I'm not perfect or flashy, I just run with it and if it's beneficial than I put it up. 

I rarely ever put up a full workout these days because for one, not everyone has the attention span to see workouts that last more than 5 minutes and two, I prefer to put up demos of various exercises so people can learn them and create workouts for themselves while I promote some of the best stuff out there. It's a better choice for me and it's gotten a lot of positive feedback. This workout however was special to me because I was already sore from the day before doing over 320 Hindu Squats. I haven't done that many in a while and just wanted to see what I could do, I felt it that's for fucking sure and also because it isn't some flashy and sparkly spectacle of cool moves and CrossFit style horror but simple and basic old school exercises that with enough length of time can be brutalized into some demonic, tough and physically demanding workout. 

The thing you'll notice about the video is that I don't really take a break other than to flip a card and do my best to keep my form as good as can be so I'm not bending over dying and ready to collapse. I keep going until that fucking deck is finished. By the end, I'm drenched in sweat, breathing like I just ran a marathon and raise my fists in victory. That's one of the things I learned from Matt Furey was after doing a workout with a deck, you celebrate and give thanks for a great workout and you accomplished something for yourself. It's hard and it's tough as hell but I'm grateful that I can do it and I'm happy that I can show you guys what I'm able to do cause the last thing I ever want to be called is a bullshitter and a liar, that makes it personal for me because anybody who truly knows me knows that not only am I the worst liar on the planet, I have no poker face and if I did lie, I would tell on myself faster than Clark Kent in a phone booth changing into Superman. Not only did I finish this workout, I did it in less than 30 minutes and never once felt like quitting. 

It's one of the toughest workouts I've ever put myself through and had no one to blame but myself if I failed. I love what this workout gives and the combination of unilateral movement with Squats is sure fire to kick your ass. Altogether I did 675 Total Reps (450 Step Ups & 225 Hindu Squats). It builds incredible muscular endurance, conditioning, long term strength and is a complete calorie burner. Want to know what it's like to have your lungs feel like they're on fire, see and hear for yourself. This can be done just about anywhere and the only equipment is a step stool and a deck of cards as your coach. If you can't do it at first, that's ok, do what's possible and build up from there. Once you get the hang of it, go as fast as you can without compromising your form or hurting yourself. I'm not even going complete Speedy Gonzales on this thing, I let the speed come naturally and be as smooth as possible. 

This will have you breathing heavy like crazy and there's no real way around that. You do the best you can to control your breathing but as you go along, keep as natural as possible. It's hard and it will test you especially the faster you go. It's intense and it'll feel like you're going to die but do what you can to get through it. Be mindful and progress to where yeah you're breathing like a maniac but your mind is strong and taking it one card at a time and not forcing yourself against the clock. Focus on the task on hand, not the clock or the random thoughts in your head, focus and utilize that 1000 mile stare. 

Take a shot at it if you're ambitious and see what's possible. Be strong, get some leg work in and keep being amazingly awesome. Here it is you guys, the full workout that delivers like an awesome pizza in 30 minutes or less. 

Lost Empire Herb Of The Day: Spartan Formula

BTW, here's a couple shots of my calf development that I took yesterday. Think they're coming in pretty good since I don't specialize in them.

Results Of Leg Training

I normally don't like showing off my legs when it comes to the results I've attained because of the accident and some areas seem off to me but overall from years of Squats, Step-Ups, Sprints, Animal Walks, Isometrics and other things, I think I've developed some decent legs with some muscularity. Not shredded by any means and I wouldn't call myself Quadzilla or anything like that. These legs have been through a lot and have kept myself in really good condition for the most part.

For a long time, I have always believed in keeping the legs strong, durable and having that workhorse mentality of doing what was possible yet still have gas left in the tank. Stumbled a time or two and have gotten my ass kicked on a few occasions especially on the mat doing BJJ but never thought about not doing some kind of leg training almost daily. Numbers have come and gone, workouts change, forming exercises that don't risk injury and keeping the joints healthy. 

I was never big on the Barbell Squats back in my teens and have done around 400 lbs but that's about it. Squats & Sprints were the big thing for me in those early years of bodyweight training and as time went on, switched to Isometrics and Step-Ups but the Animal Exercises were always my favorite. Not the biggest fan of Plyometrics but I did like the Frog Jumps & The Hindu Jumpers. For a period with the Jumpers, they were part of my 500 Rep Workout with the Hindu Squats and have done as many as 100 Jumpers in a row but never went beyond that. 

From time to time I'll still do Squats and such like doing 100 or so with my 50 lb Sandbell and holding in various positions like Bear Hug & The Shoulder To Shoulder. Step-Ups are my big leg exercise these days as I'll do several hundred to 1000 in certain workouts but also because of my attention span, I have to back off and do other things to keep me interested. Doing hundreds or more of Leg Work isn't my biggest priority but I will do them in spades to maintain conditioning. When it comes to strength, Isometrics are right up there because as long as my tendons and ligaments are strong, it keeps me strong in the long run especially if I'm hiking for a long period of time, hauling furniture up flights of stairs. I haven't even touched a barbell squat since I went to a seminar way back in 2011 when I met Bud Jeffries for the first time and as weird as that was even just doing partials, I just never got right with that kind of squat.

One workout I've now done a couple times recently was doing Step-Ups & Hindu Squats using a Deck Of Cards. I have to where the numbers come out to 450 Step-Ups and 225 Hindu Squats and that's a pretty good workout for the legs. You get both the Unilateral Work and Squat work in the same session which is a hell of a test for lasting strength, quad building, cardio and conditioning. I do my best to only rest by flipping a card and getting into position other than that, I'm off and running at a good pace for myself. One of these days I'll have to time it and see how fast I can do it. It's like paying tribute to Bob Backlund & Karl Gotch in the same workout. I do get bored doing just one exercise for an entire workout and as many times as I've done 500 Squats with those cards, this workout I find more appealing cause I get great leg work from the best of both worlds. If you think Step-Ups are a "lazy man's form of leg training" than you haven't done something like this and do it with solid efficiency and are full of shit in the first place to think like that. It's anything but lazy and as you do the squats, you'll sometimes feel heavier going up the step to do Step-Ups, it can be that brutal on the legs. 

 Most of the time, I like to show the results of my upper body because that's what you see the most from me since I wear baggy shorts and they cover the thighs. I'm just more skeptical of my legs because my scarring from my shin and my legs aren't my best feature. It is what it is but with the way I train, my legs feel great and rarely ever get sore and do my best to work my joints so I don't stiff up. I won't ever have the legs of a Tom Platz (quite frankly who really would?) or a William Gerardi but I'll take what I can get and keep those Tree Trunk California Redwoods going for as long as I can. 

Condition your legs, keep them strong and keep being amazingly awesome. 

Lost Empire Herb Of The Day: Mucuna

Killer Squats For Bad Ass Strength, Conditioning & Muscle

In the past, squats were my go to method for rehabbing and building strength back into my legs after my injuries. Did all kinds from Sumo Squats, Hindu Squats (mainly), Side Lunges, Isometrics & Hindu Jumpers. They worked and I was stronger and completely healed up within 6 months after walking again. It was painful but I did it. For brief periods off and on since then, leg work was a priority but not much of the squats per se. I would come back to them every now and then and always believed that if you did extremely high reps, it would keep you in solid condition which is true to an extent.

I was doing up to 500 Hindu Squats for brief time in the summer years ago and it was fun for a while but it got boring and I got burnt out from them. Some people do very well doing them consistently and it's a great exercise no question about it. However, if you're someone who's got some form of ADD and doesn't always have the capacity or interest, it's not going to work out for you because it's going to feel like a drag and a chore more than just doing a workout. 

As I got older, I started learning various ways to work my legs beyond just the squats and Isometric stuff; do loaded carries, sprints, walking with a weighted vest, animal moves, a quarter to half squat while working with sledgehammers, horse stances and step ups. I will always be convinced that Step Ups are incredible for conditioning, strengthening the legs from another perspective and a great alternative to jogging and running. One of the best athletic stories I ever heard was a Marathon Runner believing he could keep up with Bob Backlund in a step up workout because after all, 26.2 miles sounds much harder than Step Ups (to be clear, it isn't. It's just different styles of training) right? Barely 20 minutes in, the marathoner stops and walks out the door to never be heard from again and Backlund just keeps going.

Not to go into talking about my personal goals, I can say however; the squats are being done differently this time around with a different mindset. Not going to do 500 Squats everyday any time soon but every now and then do them with the deck of cards because for one, the idea of most training should be around stimulating the muscles along with strengthening the tendons and ligaments for strength, growth and conditioning. Doing 500 Hindu Squats is a great goal and will challenge anyone's cardio to an extent but IMO, start with a smaller number and build up to it but as you do so, make the road to them different in some aspects meaning, shoot for certain amount of sets until you reach a certain number and go from there. Another idea is to make it interesting and not always going the same route to get to 500 once you can do them. If you can do them nonstop that's freaking bad ass. Once you understand the steps taken to do them nonstop, change certain around so that type of workout doesn't become stale like the cards, you're still doing a full deck but the way to get to 500 is always different so you're stimulating the legs while doing those high reps. 

Do you absolutely need to do 500 Squats on a daily basis? Unless that's what your goals, interests and if you're a high level athlete, I don't see the need to do THAT many all the time. You can do 100 one day, 200 the next, take a day or two off and do 300 or just do 50 for the day, that's your choice, there's no limit, the idea id to train for stimulation. You can even do a mesh-up of various squats to keep things interesting and consistent. You should never get bored in your training, it's meant to be adventurous, challenging at times and making it work for you, no one else. 

As of late, I've been doing squat workouts where I do 100 or more a day with my 50 lb Sandbell. I would hold it and do an X amount of reps while Bear Hugging it or switching from shoulder to shoulder or just yesterday, did multiple sets of 30 where I would do 10 on my left shoulder, 10 Bear Hugged and 10 on my right shoulder without putting it down until the last rep. I would rest a bit until I can almost breathe normally and do another set. I'm still doing the "minimum" of the amount I want to total but I'm getting there differently each workout so it gives me the stimulation my legs need and I'm not bored out of my fucking skull. It's challenging at times and one day I might do a full squat workout without ever putting the bell down. Wouldn't that be an ass kicking workout?

It's about taking small steps to create the big picture you want and being creative so you can make your training work for you and to keep coming back more and more. I would do other things throughout the day like Isometrics, animal moves, cables, step ups or whatever springs up in my head. If you're more on pure bodyweight, you can go for extremely high reps if you wish or you can program them into a different plan for building more muscle and strength while staying in top condition doing RDP's Grind Style Calisthenics Training. It's about taking simple approaches and formatting workouts that don't take a ton of time and be able to stimulate the muscles from another perspective. I use this format myself from time to time and it can be tough as hell. You can even make them into Micro Workouts so you're saving even more time. You can find a ton of workout ideas on Red Delta Project's youtube channel and dig into the heart of realistic approaches and progressions that will keep you coming back for more. Really valuable stuff.

Below is the Squat Exercises I've been doing with the Sandbell. You can grab one or more here if you're interested in them.

As you can see, I do these practically in a full/deep squat to really get into the muscles and hips. Doing them up to 100 or more in a workout can have you breathing hard like a madman which can target your natural HGH Levels. These are just ideas you can do, there's all sorts of ways you can use squats to target your lower body. Brooks Kubik is also a fanatic on Leg Training especially since he's now in his mid 60's and going at it in a way most men his age would be baffled by. He does log carries, drags, squats and some bodyweight stuff down at the beach frequently and still looks like a fucking beast. He does teach older trainees how to stay consistent so they can stay strong and healthy for as long as they can which you can find here. His Dinosaur Strength Training books are still great ideas to keep that old school style alive and all under $10 on Kindle. From progressions to workouts to testing your strength and plenty of exercises to choose from, you have a plethora of awesome ways to get your ass in gear.

Keep trying new things to not just train your physical body but working the brain as well. The Sandbell Squats are amazing to do and they test your cardio, your balance, control and can build some phenomenal strength for the long-haul. You can use other things but I highly recommend these because of the shifting of the weight and so many exercises you can do with them. It's a new year, get something new for you and get cracking. Fuck resolutions, set new goals and make them work to your advantage, not against you. 

Share, Comment & Sign Up with this blog to have them sent to your email. Happy New Year, be strong, build yourself up and keep being amazingly awesome. YOU GOT THIS!!!

The Jump Rope And Its Impact

Rope Skipping has been around for ages and has been used by some of the greatest boxers and wrestlers ever from Olympic gold medalists to the pros. I love to play around with the jump rope every now and then and would use a ropeless or cordless jump rope indoors so I don't hit the ceiling or anything and it's one of the most portable pieces of equipment you can use. I'm not the most coordinated and just do a couple basic exercises but I know how much of an impact it can be on conditioning and saving time and money. 

Now it's no question some of the best athletes around skip rope and have taught some incredible workouts. However; there are some people out there who claim that they're course is the best in in existence like this one Jump Rope Mania but I hate to break it to you, it really isn't. Learning from this dude is not the way to go and quite frankly, this course should not cost you $150 for a fucking book or close to $55 for Kindle, like seriously why buy a book that costs you an arm and a leg (maybe a few other organs too), it's ridiculous man. If you want to learn the best of the best when it comes to Rope Skipping, go to a guy who's not only an Olympic Wrestler but one of the most underrated as well and that's Anthony "Buddy" Lee. In his book, he shows you over 100 exercises with a jump rope from very basic to some of the most incredible jaw dropping exercises you'll ever witness and this book is around $15. There's also another book Jump Rope Training by Lee for under $20 on Kindle that has better quality training than some Fitness hack that rips off guys like Matt Furey.

Building a foundation for conditioning and stamina is very important and one of the key aspects is to learn from those that have not only been through the ringer but know the true secrets to those that came before them. Lee was not just an Olympian but was one of the best College Wrestlers of his time and was a Marine that could mop the floor with just about anybody. One of the best teachers when it comes to conditioning training with minimal equipment and making fitness fun and exciting while kicking your ass. 

Mike Tyson, Karl Gotch, Bruce Lee, Jackie Chan, Floyd Mayweather Jr, Mohammad Ali, Dan Gable and many others are legends of their respective field and all did rope skipping. Talk about an all star lineup. Learn from people like them, you don't even have to do the crazy advanced stuff, just get good the best you can with the basics and you can't go wrong. Jon Hinds' father Bobby was a hell of a skipper in his time and could do 68 jumps in 10 seconds which was a record at the time, that's pure badassery. 

Be versatile and when it comes to minimal equipment, you can't beat a good Jump/Speed Rope. Stay strong, get conditioned and keep being amazingly awesome.

Share, Comment & Sign Up With This Blog

Hitting 1000 Even Faster In Step Ups

Yesterday, I attempted to do 1000 Step Ups again just to see where it went. Recently for Step Up Workouts, I would go for 30 min or more non stop. Never counted how many total, just set my timer and went at it doing 12-15 per leg repeatedly. I have tested myself to see how fast or consistent I can do a certain amount of reps per minute, my fastest is 30-33 within a minute, at a decent clip for pacing it's around 24 per minute, so for a 30 minute workout that means I'm ranging around 650-720 reps. 

If you hear someone say Step Ups are a lazy man's form of leg training, they're talking out of their ass and have no clue how tough that exercise can be, he's feeding you bullshit for something else in order to make a buck. Last time I did a thousand was about a couple years ago or so and managed to complete 1000 reps in 50 minutes. That to me was beyond crazy and I didn't think I would go any lower than that. This was using a deck of cards and just going with the numbers you would do for each suit. This time, I used a deck of cards again and something incredible happened, I went even faster.

Now when I did the amount in 50 minutes, I was using a 14 inch step stool which was relatively difficult and I was feeling it in my hips, lower back and knees. Since then I changed it to a 12 1/2 inch stool which is only an inch and a half difference so nothing huge in terms of a matter of speed and consistency. This height is perfect for me when it comes to consistency and keeping pace without feeling discomfort in my hips and knees along with the low back. This time, I not only went faster, I shaved off a ton of minutes. I finished 1000 reps in 41:23, nearly 8 min and 40 seconds were sliced off. That was fucking incredible and it's an awesome feeling.

There were times where I was practically sprinting and other times keeping a solid pace. Around 3/4 of the way I wanted to quit and just say fuck it and call it a day but I felt something encouraging me to keep going and telling me I got this. For some reason, I kept hearing Bud Jeffries in my head and he wouldn't have let me stop. I know that sounds New Agey and full of shit when it comes to the paranormal stuff but it was weird that I felt his presence and just felt like I couldn't let him down, so I kept going. I don't know maybe it was the endorphin high, the heavy breathing, the mental state I was in or whatever but it was surreal and I couldn't stop to let it sink in, I had to fight a bit but I made it and I did it.

Doing that many reps in that span of time was on another level of fierce will and determination along with mental toughness and the ability to push through even when it got hard. I have no fucking clue where that puts me in the realm of fitness nor do I really care, I just wanted to see if I can do it again and god damnit I did and it was absolutely glorious. You have no idea how it feels to do that many until you've done it yourself. You can talk shit all you want and contradict what the idea is but that means you couldn't possibly fathom the mentality and the physicality to push that hard with such a simple exercise. I don't know if I'll do it again any time soon or even go past 1000 for that matter but I can say I did it and I was cruising through that shit with the spirit of a dear friend encouraging me and the will to make it happen even when I was fighting myself. 

When you take on a challenge, you may completely know what the outcome is or where that challenge will lead you. A challenge is more than just attempting something physical, it's a challenge to your mind, the heart you have and the fire that burns within in order to accomplish that challenge no matter what it is, so big you can see it through space or so damn tiny it's barely microscopic. There's a time and a place where you push yourself to limits that most people would fear for their life. It doesn't have to be all the time, you're not setting world records in your workouts, but it is important to have that curiosity and see what you are capable of. If it's with a friend or a workout partner that's great but also when you're by yourself and there's no one to help you, you have to dig deep into the very depths of your soul and there's no one to blame if you fail. 

1000 reps in anything whether it be push-ups, squats, pull-ups, step-ups or moving weight over a period of time or in one workout is a feat for anybody. If you do it consistently, you're in far better shape than the highest majority of the population. No matter what your challenges are, face them and find out what you can do. You may fail quite a bit but sometimes those challenges can make you succeed and you're putting in the fight to succeed. Don't be afraid to fail yet make your successes as pieces of a puzzle that is your journey. There's always a piece that fits, question is, how many pieces does it take for you to get to the big picture?

Kick ass everyone and I wish you all the successes you make, if you fail, pick yourself back up and keep fighting whether it's right there or at another time. Keep being amazingly awesome.

Share, Comment & Sign Up For This Blog. 

If You Ain't Squatting, You Ain't Training

Who the fuck came up with this rule? Why isn't it training if you don't squat? Granted squats are essential but what kind of squatting are we talking about? Are we talking about High Repetition? Holding certain postures? Lifting a crazy amount of weight? All the above? What do we know what's right or wrong with training the squat?

I think it depends on the goals you have and what variations constitutes a squat type of training or part of a regimen. Squats again are essential but because of the plethora of variations, it doesn't have to be one or the other. When it comes to high repetition, it can be debatable depending on who you ask. Now something like 500 Hindu Squats is a great goal but is it a complete necessity outside of sports conditioning? There are plenty of fighters and wrestlers who can do 500 Squats like it's a cake walk but not all of them last in an actual match (which in a perspective is counterproductive don't you think?). High Rep squats can be healthy if you have experience and are consistent with it and it wouldn't matter if you did 100 or 1000 a day but there comes a time where high rep squats can be harmful to an extent. You're not going to see many 80-90 year olds doing 300 or more squats. 

Unless you have specific goals, you can do high reps in total with multiple variations to really reap the benefits. Do 50 of Hindu Squats, 25 Side Lunges each side, do several Pan Squats (Bodyweight Goblet Squat basically) and others. Step-Ups is great for leg conditioning as well to strengthen the legs unilaterally. Sometimes doing less number of squats can be good because you can do them slower to really tackle the tendons and ligaments. Some people think if you train slow, you'll be slow, that's not necessarily true. When you do Squats or variations at a slower pace say ten seconds or more up and down, it creates that time under tension which for older folks or those who have sustained injuries, can be extremely beneficial.

I would do various squats within a good level of repetitions but I prefer Step-Ups and Isometric Squats and Lunges which really help strengthen the joints from another perspective and give that protective shield for the skeletal structure. Wall Sits, Iso Zercher Squats, Iso Leg Presses, 30 second Hindu Squats and Isometric Lunges (Hybrid Style) can do far more for the legs as we get older than doing hundreds of reps. I've done 500-1000 squats and as great as that was for a period, it doesn't have as much value to me as it use to be. Quite frankly, some of the best squatting exercises aren't stationary but moving within an amount of space such as Duck Walks, Bigfoot Walk, Frog Jumps or combining the squat into a sequence of animal moves. 

Lifting extremely heavyweight may work for a powerlifter or strongman but again, you can't go that hard forever and expect to not have some form of injury or needing some kind of surgery. An extreme few exceptions in the entire world can manage some incredible numbers in the heavy squats and still function later in life. Hip replacements, broken bones, shattered femurs, ankle breaks and low back pain are going to be the majority's life if they continue that path. 

When it comes down to it, we squat a lot as it is in our lives; picking up stuff, putting on our shoes, getting baskets of laundry, being at the level of a child, gardening and other things. It's a natural form of movement no question but to say if you ain't squatting, you ain't training is like saying if you're not going fast on the streets like in Nascar, you're not really driving. There's a time and a place for squats but the question is, what squats are a priority and what style are you talking about? 

You don't have to do traditional squats to get awesome benefits for the lower body, in reality, the unconventional ways are far more interesting than to just shove rep after rep down someone's throat. Build strong and durable legs, be resourceful and keep being amazingly awesome.

Share, Comment & Sign Up.