Training And Developing A Healthy Neck

 One particular body part many don't realize that is crucial to a healthy life is the neck. It's not just a little bundle of muscles, it's a link between the spine and the brain that makes the big element of nerve function. Neck Training comes in different forms from using machines and weights to doing Bridges, Self Resistance & Mobility Work. I was never a big advocate to do weights or machines for the neck in my own training, I was doing bridges for years and off and on doing Self Resistance Exercises totaling as much as 200 reps a workout. 

Still do bridges from time to time and can still hold the front and back for 3 minutes each if I chose to but mostly these days, I'm geared towards more of the mobility style while adding an isometric component to it along with dynamic movement. I came up with a routine that was inspired by Matt Furey when he put out a video on youtube on how to thicken the neck and clear the cobwebs so do speak. He only put out 2 exercises for the left and right side each or so but I added in a few more and used the concepts of what he taught and made my own routine of it. It's a great routine which involves starting with an isometric element and then moving in the position in a 2 count fashion, move onto another exercise and same thing until I finish off with circles of the neck. Do a 10 count Iso hold and then 10 reps of movement, next exercise, same thing and then just do 10 circles each way for the finish. 

Been doing this routine off and on since May of this year and it's one of my favorites that helps clear my head and/or to strengthen my neck. It's a great alternative for those who can't bridge yet or if they're already bridging and want to do this as a supplement. For me, it takes about 6-7 minutes to complete the full routine. Not long but very effective. One of these days, I'll film it and show you how I do it. It'll be a full routine demonstration and not just little bits to do a 1 min demo. It can be done anywhere, anytime. It's a great routine to start the day and think of it as a routine to help rid of that morning brain fog we get at times after waking up. Nothing hardcore or anything, just a simple thing to help get your head in the game as they say. 

I did mention a little earlier that it could thicken the neck. That might sound a bit far fetched but after doing it for a period, I did gain muscle in the neck that was functional and mobile. It didn't make my neck look like Mike Bruce or anything like that but it did build the type of muscle that was strong yet elastic along with building strength in the nerves. It's not the same as building muscle like a Wrestler or Football Player, it's meant for health and elasticity. A strong neck goes a long way in how it can be life saving and how it could aid in your routine. 

As we get older, strength training becomes more and more crucial and it's not always the quantity of what we do or how much we lift and all that, there's a foundation there for sure but it's more about the quality and the control we have as we progress. We may not be able to do all we did in our 20's by the time we reach 40 or 50, but we sure as hell can slow down the aging process as best as we can to make the quality of life going on for as long as possible. Do what's possible and progress little by little. You don't need to do a ton of reps to make something worth while, sometimes, only a few is really needed to move things along. Stay healthy everyone and keep being amazingly awesome. 

It Is Quite A Habit

 Making the DDP Yoga workouts my primary training program has been a godsend, more than just recovering and rebuilding my body again. It has enhanced the flexibility in my back and staying strong in positions I haven't done in years. If I start to have even a slight flare up in the morning, a warm-up and a main workout really makes it fade and I can go about my day. 

It has become quite the habit and I love. I would do a different workout almost everyday and every few days or so I would do a really hard one or go for more than 45 min to an hour and still able to keep up. Modify from time to time in every workout but I manage to stay in solid positions pretty well. The beauty of it is that Dallas wants you to make it your own and you don't have to exactly like he does or the others, just do what you can with what's possible at the time. Some moves I'm not very flexible in, some I can go into easily but regardless, my flexibility gets better each time.

I've added a few things throughout the day after my initial morning workout. I've added some Neck Mobility doing various directions and on the 10th rep of each exercise I would Isometrically hold it for a count of 10 to really sink into it. Keeping that neck strong and elastic man. I've also now done a couple Dopa Band Workouts and did a circuit on the second one where I did 10 Rounds of 5 Exercises for a total of 500 Reps with little to no rest. I felt excited as hell on that one and kept them basic, nothing super fast or explosive, just enough to where I can keep going and be able to focus on my breathing as well. Conditioning is definitely back.

One of my next steps or ideas for getting back into great shape is rucking with the 40 lb Weight Vest again. Start around the neighborhood and work up to hiking up the mountain next to the house. Always loved going for walks with that thing on and would sometimes end up going 3-4 miles door to door. Going up the mountain and back home would take an hour door to door when I was doing things like that. The other night, I even managed 250 Step Ups for the first time since my recovery, wasn't easy and I paced myself but I was determined to get at least 200 in. Was thrilled about that too and little by little I want to hit 500 Step Ups again. 

It's getting a little easier day by day to be at my complete best again but I'm still pacing myself, not going as hardcore as I normally would and just do what I can in the moment. Not looking at what happens at the end of a workout, only looking at what's possible in the moment of time. Breathing deeply and being a bit more active. Putting in the work to be healthier and being more aware of what I can do hasn't been easy but it's not impossible either. Not pushing to be better than anyone, it's not worth the effort, the only thing that matters is that I'm a little bit better than I was the day before and the only person I compete with is me. There will always be someone better than me, I may do certain things that others don't do or haven't achieved yet but it's not my place to be superior to them. I have my own journey, they have theirs.  

Build habits that help you climb the ladder to your success. Be mindful of what is possible and set aside the ego trip. Be a little stronger, stretch a little longer and be in a bit better condition each day. Before you know it, you'll be doing things that seemed impossible at first and they become your greatest victories. There is the importance of discipline and making the effort but at the same time, be in control of the things you can do right now and expand on it little by little. The more you can expand even by the smallest fraction, the more you'll see what can truly be possible. Thank you for taking the time out of your day to read this, I really appreciate you and I hope you have an amazingly awesome day.  

The Machine Interview

Afternoon guys, hope you all had a fantastic and fun Easter Weekend full love, food, Egg hunts and more. As a token of my gratitude for all your love and support of the Power & Might Site, I have a very special treat for you. This weekend I had a secret interview with one of the strongest men on the planet and he gave me some powerful insights into his training, philosophy and his future as a coach. I give you the man with arguably the World's Strongest Neck Mike "The Machine" Bruce......

1. What influenced to become a performing Strongman?

MB: Bud Jeffries is the man that got me started as a Performing Strongman. I have been friends with Bud since 2001 and had ordered some of his courses. When I told him some of my lifts and feats of bodyweight strength he asked if I had any on video. I then sent him video of some of my training footage. The next thing I know I'm on a plane to Lakeland Florida to start filming what would become my first DVD Phenomenal Power for Mixed Martial Arts. At that time in Bud asked me if I had ever tried to bend a Spike or twist open a Horseshoe? When I said no, my journey to becoming an Oldtime Strongman Practitioner began.

2. What styles of Wrestling did you practice and which style was your strongest?

MB: I wrestled amateur in high school, taking 6th in the state as an alternate. This was strictly Folkstyle wrestling, I never trained in Greco or Freestyle. Then I started learning Catch Wrestling from my coach Tim Gillett. Tim was trained by Pancrase veteran Jason Delucia. I honestly believe that Catch wrestling is the strongest style for the way that I used to compete. It suits my style.

3. As a coach what are the key principles on disciplining clients?

MB: When it comes to disciplining clients I believe the best way is to 'LEAD FROM THE FRONT' represent and actually practice what you preach. Today, there are so many trainers who don't practice what they preach. They have knowledge from books yet many can't nor ever have performed much of the training methods that they are teaching. I walk the walk and can prove it anywhere, anytime and any day. To me that is very important.

4. Did you have any favorite (real) wrestlers and if so who were they?

MB: My favorite real WRESTLERS growing up were (in no particular order) Lou Thesz, Bob Backlund, Mark Fleming, Les Thornton, Masakatsu Funaki, Kurt Angle, Danny Hodge.

5. Has being a former Marine helped you shape your life being a strength coach?

MB: Yes being a Marine has helped me immensely in being a strength coach. More than anything it taught me to be patient and to keep my bearing under the most trying situations. It is important to understand that everyone is different and unique to themselves. One person might grasp something I teach that is very difficult, while another person might find a simpler exercise challenging. As a coach you have to be able to explain and teach to a variety of people who all have different skill levels.

6. What were your favorite and least favorite feats as a performing strongman?

MB: My favorite feats as a performing strongman is a loaded question. The feats performed by other Strongmen that impress me are: Anything Dennis Rogers does. Slim The Hammer man sledgehammer levering ability, Bud Jeffries human carousel & Squatting strength, Mighty Mac Mackenzie Card tearing ability, John Mcgrath long bar bending, Erik Vining scrolling ability, Noah Jeffries all around strength, Greg Matonick bending a quarter in his teeth, Pat Povalitiis short bending strength, Dave Whitley kettle bell feats. My personal feats I enjoyed having 5/8 steel bars bent across the front of my throat, Picking a grown man up by my neck and lifting him up and down and then swinging him, hanging myself with a noose and I enjoy twisting open horseshoes.

7. Where do you want to be down the road as a coach, do you also want to train wrestlers specifically as well?

MB: I have no interest in training Wrestlers or fighters. My experience in the past training that type of client was enough for me to know that I have no interest in going back down that road. I'd rather work with ladies and gents that want to lose weight and feel better about themselves. I also enjoy working with youngsters teaching them the importance of manners, discipline and respect. I will strive to keep our gym as the only PRIVATE gym here in Somerset KY. I have a strict admissions policy where I do not accept just anyone, no matter who they are or how much money they offer. I'm only looking for a very select few to join our club. I can only pray that my business continues to grow as it has each year and that I can continue to live my dream as I do each day. Life is beautiful.

8. One of my favorite strength exercises is the bridge, can you give me an idea as to why the neck is crucial in sports, strength and conditioning?

MB: Building the Neck is one of the most important muscles to work but also one of the most neglected. The neck acts as our "shock absorber" to prevent injury and even possible concussions. A strong neck can help alleviate neck pain, helping get rid of the double chin syndrome, help in bodybuilding contests, Powerlifting in addition to combat sports such as mma, boxing and grappling. The neck is worked in 3 ranges of motion curling the head/chin forward, raising the head backward and moving the head side to side. These 3 angles are generally worked using a 4 way neck machine, manual resistance from a training partner, placing weight on the head or with the use of a Head harness. All of these methods are good for working the neck. I have found that the best way to work my neck today is with an innovative Neck Harness called The Neck Flex. The Neck flex is the most versatile neck harness on the market today. No extra equipment is needed, all you need is the drive to put the work in and the neck flex is ready to go. The Neck Flex was developed my Thomas Hunt and Zachary Elam. They saw there was a need for a versatile, safe cost effective solution for training the neck for both strength and rehabilitation needs. To learn more about the Neck flex go to www.theneckflexmachine.com and tell them The Machine sent you.

9. You are one of the most conditioned men on the planet, what are your ideals to stay consistent and what do you work on that keeps you in top condition?

MB: I really appreciate your kind words. My whole thing is this: I'M NOT DONE! Coming from a wrestling background I have always trained to be in top shape. In my opinion a Wrestler is the best conditioned athlete around. We must be strong, have great endurance, be fast and be able to have that strength/.endurance in our tank towards the end of the match. I was not the most gifted wrestler technically, but my toughness and conditioning allowed me to do quite well for myself and even defeat wrestlers much better technically and more talented. At 40 years old I have been blessed to be able to go to different schools, prisons and churches state wide and speak/perform. I feel it would be a disservice to these people to show up not in shape. "I have an image to uphold" LOL One of the ways I like to stay in shape is to keep my body guessing. One week I may feel like training for strictly power, then I may feel like training with more of a cardio base. When I train with weights I often keep my rest periods down to a minute and I also will often super set my exercises. This keeps my pace high, my heart rate up and gives me a great workout. I enjoy doing interval sprint work for cardio, such as Tabata'a on the airdyne bike, jump rope sprints at 30 seconds each, ploy metric jumps, wrestling/boxing simulations for time and also kickboxing work on the heavy bag. I weigh 210# with a 32" waist, a 19" neck and am just as lean as when I was 20 years old. I eat clean during the week and cheat on the weekends. Over 27 years of constant training has given me the ability to know how to dial in my body through proper eating habits. I still have things to accomplish, I'm not done. Once we settle and decide to throw in the towel it is my belief that my life would be pretty boring and unsatisfied.

10. My final question: Have you ever thought getting in the ring and wrestling one last match or is wrestling out for you now?

MB: Yes I have thought many times about competing again. I'm really never out of shape, and realistically would only need a month to get myself prepared to get on the mat again. I have looked into it and learned that I would be in the Masters division for 35 year olds and up. I have not made my mind up completely on if I will or won't compete. I love to roll and I often wonder if and/or how I would perform now, some 14 years later since my last legit contest. I'm much more seasoned and have a lot more wisdom. It would be really interesting to see the difference in myself now compared to when I was competing regularly. Thank you for having me, it has been my pleasure speaking with you. Keep the Faith and I salute you. Mike The Machine Bruce

A Bridge Worth Crossing

When most people think of the bridge they seem to believe it’s just a neck exercise when in fact it goes far beyond that. There are different variations of the bridge which I will discuss in a little bit but they all have one thing in common, it’s a full body workout that will stretch you and the isometric benefits some of them have is incredible.

Like I said it’s not just an exercise for the neck, it can get you breathing harder than being on a cardio machine bar none and its more accessible as well as you can do it pretty much anywhere with a limited amount of space. If you’re an athlete, bridging can give you significant power in your suggested sport for a few examples….

Baseball: You need strong and supple hips and core power to swing the bat or line up the drive to throw the ball.

Football: You’re defending or holding off the line and think of being able to drive the legs powerfully and with speed.

Wrestling: Bridging is the king in wrestling circles for many reasons. Think of your throwing your power when you drive your opponent into the mat, being able to kick over out of a pin or use your neck to slip out of a hold. It’s not jut building a strong neck; it gives your whole body a boost.

Basketball: Now most would never associate bridging with basketball but it has its benefits. Bridging helps build explosiveness and isometric strength so when you jump for the ball to block, rebound or when you getting ready to drive through the lane that explosiveness will come into play.

Read the rest of the Article here.....http://warriorfitness.org/2013/12/09/a-bridge-worth-crossing/

The World’s Strongest Marine

 Every now and then in the generations of strongmen, there are a few that come and go, some stay on as performers, others teach and bring in a new generation but this time around only one has not only done both but is also a Marine and is one of the toughest men out there today. I’m talking about Professional Strongman and Coach Mike “The Machine” Bruce. Not only is he known as a Strongman but also one of the coolest guys you’ll ever talk to. Trained by the Grandmaster of Strongman himself Dennis Rogers and one of the most conditioned Heavyweights of the modern era Bud Jeffries, Mike has become one of the best destroying steel in his path and in one of the most dangerous places to bend.

 Throughout his life he’s dealt with abuse, ridicule and always wondered what he will become. Joining the Marine Corp. as a young man he made the choice to create something of himself and not only made it through one of the toughest military factions in the world but served his country the best way he could. Upon returning home he tried out wrestling and I believe either kickboxing or boxing or both and excelled by winning the majority of his fights and became known as we know today as The Machine, a man who’s conditioning is world-class with people who couldn't tell if he was human or not because he didn't know when to stop. He literally and figuratively became strong in every since of the word.

 His trademark and famous strength is known because of the strength of his neck. Forget this guy that bend horseshoes and destroy steel at a moments notice, his neck is considered the strongest out of not only the majority but possibly of all strongmen. He own records for having steel bend over his throat such as long steel bars and believe it or not horseshoes, seriously I’m not joking you can look it up yourself. When you put up 300+ pounds using only the strength of your neck and have steel being bent over your throat and not just any easy type of steel, I’m talking steel the majority of people can’t bend with their own hands let alone around the neck, you are a freaking beast. He’s not just strong in steel but has one of the strongest backs and abdominals in the world and that’s just the tip of the Iceberg.

 I believe coaching was something he wanted to do before and after retiring as a performing strongman and has opened up a gym in Kentucky called The Machine Shop and has produced many clients that not only got in awesome shape but became something more than themselves and a lot is influenced on Mike. I've always wondered what it be like to be coached by a former Marine, I've dealt with great coaches in the past including a few being trained personally by some of the strongest and most conditioned people on the planet but a Marine takes it to whole new level in ways you can’t imagine unless you’re there experiencing it.

 To me he has gone through such great adversity yet is one of the most humble guys I had the chance to speak with a time or two. A man who has put God ahead of everything else except maybe his beautiful wife but anyhow and still able to have a great sense of humor and a wonderful motivational speaker to kids and adults alike, he is truly a man’s man with a lot left in him and I hope to be trained by him someday and want to not only shake the man’s hand but salute him with the best of intentions. I’m proud to have written this article and hope it gives him something to check out and know that when I write something, it came from the heart and has more meaning than he can imagine, Happy Birthday my friend.

Semper Fi

Put Your Back Into It

Stretching the spine and back muscles is one of the most important aspects of Physical Training and that’s because the spine gives us that electric charge from the brain to the cord itself. You can get injured with a broken wrist, I’ve had my legs broken and had my ribs nearly crushed but having a broken back if worse a broken spinal cord, the chances of coming back are slim to none. Keeping yourself flexible in that area gives the rest of your body that power and supercharged.

 That electrical energy in your body is really at that cord that’s in the middle of your back and the stronger it is, the stronger your body is. It connects to everything from your muscles to your nerves, all the way towards the brain where it all brings the rest of the body together. There are many ways to stretch the back but there are those that actually teach the wrong way and don’t realize that they can get hurt doing some of these things. Do your own research and you’ll see what I mean.

 One of the best exercises you can do for your back is the Bridge. This exercise alone can help bring that powerful charge in the spine into a level of strength you couldn’t have imagined before, you can do this in the Wrestler’s Bridge (aka neck bridge) on the head or the Gymnastic Bridge (wheel pose for you Yoga maniacs). There are many ways to do the Bridge and you can even do certain athletic moves while in those positions.

 

 

Another part of the body that many neglect is your neck. Your neck is a series of muscles and tendons that help hold your head up and held up with the muscles of the back. You see everything has to work together otherwise we’d be pretty awkward looking. Too many people forget to work the body as a whole but you have these wackjobs as experts in the gym telling you to do this for this muscle and that for that muscle, it’s all crap. When you work on the whole body but focus on a specific part, you get a different perspective on what it takes to work the body as a complete piece.

 Quite arguably the greatest Catch Wrestler of all-time Karl Gotch taught his students that if you want to be a complete wrestler, you must first learn the bridge because it teaches how to work the body in unison and it’s one of the best forms of Physical Conditioning. Now you don’t have to be a wrestler or a world-class athlete to do this stuff, with the right instruction and the will to practice, the majority of people can learn this stuff. There’s even Bridging in Yoga if you haven’t figured that out already and Yoga is one of the most popular forms of training.

 Like I said before, you don’t have to be a wrestler, gymnast, Yogi or another type of Athlete to understand and learn how to keep your body specifically your back and spine in great shape and it’s a great time saver. You don’t need to do cardio or an hour of weights to get in awesome shape, you can if you want but I can assure you from personal experience and from a couple I’ve trained, working exercises that target the back and neck while using the while body will get you breathing harder than an asthmatic finishing a 10 second sprint.

 

 Your body will become a fitness machine and it doesn’t take more than a few minutes a day. At 240+ lbs. I can hold a wrestler’s bridge for three minutes anytime I want and can hold quite well on the gymnastic bridge and am in better shape because of these exercises than I ever did when I was training with weights in my teens. I’ve even become stronger in the weights through some of this type of training and I’ve kept getting stronger every time I go to the weights without touching them for months at a time. Not saying this can happen for you but with practice and learning different things, you’ll be surprised what you can do outside of that type of training. Keep your back strong and spine stronger, it’ll thank you in the end, I guarantee it.