Flawless Victory

 2 Words 90's kids love to hear when they played Mortal Kombat. Yesterday, I was messing around with Push-Ups and wanted to find out how my technique stood out doing just regular style, no handles, no PUGS, no fists, only the classic. Turned out better than I thought.

Push-Ups in general are weird for me since I'm a bit more one sided than the other so it wouldn't matter the variation, it was going to have some balance issues even if it's not noticeable to the naked eye. Yeah sure I've done plenty of them over the years and continue to do so but in ways that suit me and not what I've been told to do. In some sessions I'll do 100-200 and can do quite a few in a row without struggling much but I get just as much out of the Isometric versions without always going for reps. The Hybrid Push-Up variation from Overcoming Isometrics is my personal favorite and it's tough as shit as it builds strength from another perspective.

Before my 500 Rep Band Workout, I figured I'd see how my form was and do 25 in a row. I didn't focus so much on speed although I could explode up well, I rather focused on my control and balance. Safe to say it was one of the best sets I've ever done in quite a while. Were they completely flawless? Maybe not, there's always room for improvement but they were pretty fucking strict as best as I can make them and utilized tension in my back, legs and core while moving down to my chest to the floor and back up. 

See below.....

They weren't anything special, after all, they're just boring push-ups right? The truth is, if one wants to do 100's of them a day, that's awesome and it works for just about about anybody (emphasis on Just About) but for someone like me who likes to move things along and not spend a ton of time on them, I like to put my attention on creating the stimulus by performing them in a slower fashion, using as much tension as possible to move but only able to get 12-15 reps and I'd be spent for that set. Some like to do them in a partial format going as far as to only the mid point and back up doing Time Under Tension that way, I've done as many as 50-60 in a row doing that and it builds a hell of a pump. Guys like Mike Bruce do that and he's shredded while being in his 50's. It all depends on what you want to do.

Push-Ups is always going to be a classic and it's important to know them as a foundational and part aspect of strength training. If there was anyone that was the true GOAT of push-ups it's Jack Lalanne in my opinion, others like Herschel Walker & Mike Tyson were phenoms with them but Jack was in a class all by himself with the incredible things he did along with his inspiring training modalities. 

Use little progressions to build solid levels of strength but as long as you stick to the basics and focus on the technique and control of the movement beyond the numbers, you can go far. Here's a free guide to multiple variations from beginners to advanced with workouts and little challenges you can go for. Doesn't cost you an arm and a leg that some try to scam you on and don't have any real progressions that mean something. Some courses don't even give you a starting routine or how to progress to being able to do more, they just expect people to do whatever how many push-ups and determine how weak or strong someone is with no context other than calling them losers or worse. It's stupid and degrading.

Progress in your own time, once something becomes easy, do more or do a harder variation. A key thing to remember is, you always have room to grow, don't go to such extremes where the risk to injuries becomes greater. Train so you can minimize injuries. Some tend to push so hard themselves it's like they're asking to injure themselves on purpose. The hell kind of way is that to train? That's just needing to be on meds man. 

Be amazingly awesome and drop down and give me a few. See what's possible to build real world strength, not chase numbers to prove how above you are someone. 

Unleash The Essence Of A Fighter Dinosaur Style: 100 Strength Training Tips For Combat Athletes

 Do Dinosaurs fight? In this case, it sure as hell does. A legendary section from the Dinosaur Training course that first roared to life as a two-part article in The Dinosaur Files newsletter. We're talking way back in the late 90's, when the world was still chained to fluffy fitness fads and dumbbell curls for show. But, it has been seen that the mighty have risen! This wasn't just ink on paper; it was a thunderclap that shattered the status quo, and the echoes? They're still shaking the foundations of training halls worldwide.

Back then, The Dinosaur Files was the underground bible for those who craved real strength – not the polished, pretty-boy kind, but the primal, beast-mode power that turns men into legends. That two-part series on the "100 Tips"? It exploded like a keg of dynamite. Hands down, it may have been the most popular article ever to grace those pages. Feedback poured in like a tidal wave – letters, calls, smoke signals from the trenches. Trainers, fighters, and everyday warriors hailed it as the gospel of grit. Why? Because it wasn't about chasing mirrors or pumping for selfies. It was about forging unbreakable bodies for the real fight – combat, survival, dominance.

Fast forward through the decades, and watch the transformation unfold like a epic conquest. Those ideas Brooks unleashed? Once labeled "pretty far-out" by the skeptics – the keyboard critics and the barbell benchwarmers – they've clawed their way into the mainstream. Dinosaur methods aren't fringe anymore; they're the gold standard for combat athletes grinding it out on mats, in rings, and under the lights. Some of the best grapplers and strikers of all stripes adopted these secrets and ascend to glory. Hell, at least two World championships in grappling arts have been claimed by athletes who trained Dino-style. Think of it, a fighter wrapping his hands around gold, his body sculpted not by machines, but by the raw, unrelenting principles of old-school power. That's the Dinosaur roar echoing through victory!

But it doesn't stop in the cage or in a dojo. No fucking way, this revolution has stormed the fields, courts, and pitches like an unstoppable horde. Football players at high school, college, and pro levels? They're Dino devotees, bulldozing through lines with that unbreakable core strength. Rugby beasts? Charging like rhinos, thanks to the same brutal basics. Basketball phenoms? Leaping higher, enduring longer, all fueled by these timeless truths. One NFL head coach – a titan in his own right – was so fired up by these workout ideas and philosophy that he bulk-ordered copies of Dinosaur Training for every single player on his roster. How bad ass is that, an entire team of gridiron gladiators, each clutching the manual that turns potential into powerhouse. They didn't just read it; they lived it, pounding the iron with purpose, emerging as champions forged in fire.

And let's talk rugby royalty – the legendary All Blacks. One of their top strength coaches, a master of might, weaves Dinosaur methods into his programs like threads of steel. Those warriors from Down Under? They're not just playing; they're dominating with the kind of functional ferocity that only comes from embracing the basics: heavy lifts, grip work, odd-object training that mimics the chaos of battle. It's no coincidence they're perennial powerhouses. Then there's the NBA angle – a famous strength coach, back when he was molding the Chicago Bulls, was working with none other than Michael Jordan – the GOAT himself – and he credited Dinosaur Training for elevating their game. Picture MJ, soaring through the air, his explosive power amplified real-world strength over gym gimmicks. That's the ripple effect, brothers – from the hardwood to the end zone, Dino principles are the secret weapon.

Now, for those who think this is just sports fluff, let's crank it up a notch. Dinosaur Training isn't confined to arenas; it's infiltrated the front lines of real-world heroism. A man who specialized in tactical self-defense for Canadian law enforcement – yeah, the Mounties themselves – was a die-hard fan. He didn't just nod along; he integrated these methods into his curriculum, teaching officers how to harness raw power for survival scenarios. A Mountie, red serge and all, drilling Dino-style: sandbag carries for endurance, thick-bar pulls for unyielding grip, abbreviated workouts that build unbreakable resilience. In the heat of a takedown or a pursuit, that kind of strength isn't optional – it's life-saving. Yes, the guardians of the North train like Dinosaurs, proving these secrets transcend games and enter the realm of duty and defense.

What makes these 100 tips so enduring? It's the purity, the primal essence. We're talking about ditching the bullshit: no endless sets, no fancy machines, just heavy basics done right. Squats that build legs like tree trunks. Deadlifts that forge a back of steel. Presses that turn shoulders into boulders. Grip work that made the hands into weapons of destruction. Odd lifts – stones, barrels, anvils – that prepare you for the unpredictable grind of life. Mental toughness drills that turn doubt into dominance. Nutrition that's straightforward: fuel like a warrior, not a dieter. Recovery strategies that honor the body's roar, not its whisper. These aren't trends; they're timeless truths, drawn from the old-time strongmen who lifted before science tried to sanitize or even complicate strength.

Many have seen the evolution firsthand. In the '90s, folks scoffed at abbreviated training – "Too short? Not enough volume?" Now? It's the smart path for busy athletes who want results without burnout. Grip training was niche; today, it's essential for grapplers locking in submissions (Imagine trying to get out of a Double Wrist Lock when the guy applying it is like a vise). Functional strength over isolation? Combat sports live by it. Even periodization with Dino twists – waves of intensity, deloads like a beast in hibernation – has become staple. And the community? It has exploded. Forums buzz with Dino stories, gyms echo with the clang of real iron, and social media warriors (the good kind) share their triumphs.

Don't just read about these incredible tips – embody them! Whether you're a weekend warrior, a pro athlete, or a first-responder honing your edge, these principles are your forge. Start simple: Pick three basics, hit them hard, recover smart. Build that Dinosaur mindset – relentless, unbreakable, ever-evolving. I've done a few things in honor of this course because I believe in the power of the primal. From those newsletter pages to world stages, the proof is in the pudding.

As we charge into the future, remember: Strength isn't given; it's seized. These are your arsenal. Grab 100 Strength Training Tips For Combat Athletes, apply the fire, and watch your world transform. Are you in? Drop your Dino stories below, I want to know what it did to help you in your journey. Be amazingly awesome.

Here's a powerful song to amp you up that makes Pre-Workout look weak. WarChants man. Hear the Goblin War Drums....

He Walks In Flame

 Sometimes, we need to dig deep into ourselves to find the energy it takes to train and do what needs to be done or even put ourselves into a state of bringing that fuel to the fire that burns within. It's not always going to be motivating to workout, neither is it going to be easy to get through one when we don't have the mental strength to do it. The truth is, we all have the power in us, the question is, how do we bring it out?

From a short perspective of how CoreForce Energy works at least from my experiences is that it's not about being motivated and it certainly isn't how energetic or possibly lethargic you are; it's about what you bring into your mind that translates into the physical. Not what you think from an analytical POV, but from a vibrational POV. There's vibrations all around us, some of it isn't felt right away, other times it's painfully obvious where it hits your nervous system, the goosebumps you get, the sensations that can't always be explained. What if we were able to create something out of that using the mind/muscle connection and build that energy within even if we're tired as fuck? It's not the same thing as adrenaline, it's focused intent to utilize the brain to fire the neurons that goes into unleashing levels of strength, speed and agility that pops and gives off that electrical essence.

Motivation isn't always what people think it is. It's behavioral, an act using reasoning or a series of reasoning. We need a reason to do this or that in order to motivated to do something. Being able to channel our energy into thinking differently isn't through reasoning, it's through vibrating our bodies and putting effort into bringing out something that was always there and using it to give us abilities that have been chained up or locked away. We can do this through meditation, using music, recreating a feel from a strong memory or even through exercise. 

One of the reasons I've always found CFE fascinating is because it teaches you to see into another world, to have or the imagination of a child, to look into things beyond what you see with your eyes. You learn to listen to sounds, move with fluidity, create strength that many scientists say we don't use, all through the power of how we synchronize thought and feeling. 

I can't put all of how it works on here cause that would just take forever, but what I can tell is that with practice, it is possible to rewire your thoughts and vibrate at another level that has you doing things that look effortless, as if you've done things for decades when you may be doing them for the first. That's not luck, that's power. 

In the case of exercise or training in general, when you think differently and program your mind to feel things through the course of range of motion, it won't seem like you're grunting and grinding, it be as if you can work an exercise with flawless precision and moving as if you can go on forever. Grinding out an exercise has its perks, pushing towards a goal and busting your ass like your life depended on it. Many do that and believe that's the only way to achieve results when in fact, you can make many exercises look effortless even though they're tough to do. Garin Bader, the creator of CoreForce, uses it to work levels of strength that are actually pretty phenomenal to witness. The way he knocks over a 300 lb Boxing dummy is bad ass. His 2 Finger Superman Push-ups seem so surreal that he makes it look like someone doing regular push-ups a breeze. He showed me a version of the Hindu Squats using CD's as a tool to showcase how to move in another plane of motion with the arms. 

In the case with the Dopamineo Band, putting a different thought into a movement where to the naked eye, it's just a move but to the person working the exercise, there's electrical spheres on the body, there's hitting a point in space that zaps you with greater speed, there's follow through with powerful light. For the record, yes these are all imaginative and not real but when imagination runs as if it was real, you're creating a whole new oulook of what natural movement looks like. 

It all sounds pretty nuts huh? Trust me, I've been there, I know the feeling many have when it comes to this stuff at first. As adults, we have been taught to look at things right there with our own eyes and where to go this way or that way. To the thinking of a child, it defies the laws of physics and being able to transform, zig zag on a dime without warning, be able to have super powers and walk through walls with incredible intensity. Einstein had certain things going on that were not the norm through the scientific era of his time. He was seeing and writing down things people thought couldn't exist, he saw himself standing on a beam of light, traveling through space and time, his mind was complex and difficult to interpret. He had symptoms of Dyslexia yet he was able to come up with the formula of E=Mc2 that many scientists today utilize what is believed to be the laws of the universe. Like a child, he let his imagination open the door to possibilities unlike at any other time in history. He saw himself traveling at the speed of light, he helped reshape what physicists see as what time and space formulates and built a legacy that next to greats like Newton & Tesla, found what is now truth and continued evolution of mathematics and scientific breakthroughs. 

Getting a little carried away with this but it's exciting to me. Being able to see things from another perspective and build vibrations that enhance our strength and power. Hard work has its purpose, but when you stop and think with a different mindset, you can find ways to do things that look like it's not hard work at all but as if you make it as easy as flipping a switch. A key aspect is to not view it as "I got to work harder, I need to be faster, I have to....." whatever it is, it gives off the vibes of taking that area of thinking out of the equation and putting effort into doing things that can be hard to do but you make it look like it's a fucking cakewalk. It's one of the coolest things you can look into and find out what you can truly be capable of. Check out CoreForce Energy. What took you years, can maybe be accomplished in days or even hours. You never know what you are able to do. 

Be amazingly awesome and bring out that fire within you, walk with strength that turns heads and set ablaze the very power you always had. 

 

Training For Whatever Comes

I wrote this in another Group that my friend Garin Bader created to teach about aspects of CoreForce Energy. Thought I'd share it here as well.

Adding music to my videos is something I love to do and it takes on different meanings yet one thing remains the same and that's putting my passion into it.

When you're in that state of being able to do things that you either haven't done in so long or even doing them for the first time, it becomes something more than what we as a society are led on to believe.

There's always going to be people out there that will tell you, you can't do this or that but you still find a way to prove them wrong not by showing off but to stay the course for what you want to achieve in your journey.

Some of the things in this video I rarely ever do but I make it explosive and work with what's in my imagination that leads to the physical. You have power in you that is just itching to come out. Let go and FEEL what you think and find out what some of your true capabilities are.

This was written to give others an opportunity to see how music affects the body when you're training. I don't use music all the time when I train, when I do, something just hits differently and am in a completely different state of mind. Some never music at all which is great for them and if it puts them in a state that works, great. When I don't put music on, I can still get in a great session, however; I do program my thinking differently and don't always just go through the motions of an exercise and think analytically. I put effort into making an exercise beyond an up and down or side to side thing, I make it seem 3D at times. Like with my Fingertip Push-ups video, it wasn't just going up and down, I felt as if I was effortlessly crushing the earth with my whole body, not the fingertips by themselves. As if I was weightless even though that exercise is hard to do. It's not everyday 235-240 lb guys can do that compared to someone who's a buck 40 or something. 

Other than putting music on to work out, I add music to my videos for a purpose. It may not make sense to some but to others, it gives perspective to what happens when you mix music and exercise together to create something inspiring, motivational and fun. In truth, when I film, there's no music playing, I just throw in a tune to make it interesting. Sometimes it's a random song I like but other times, I like finding ones that have a beat, a powerful set of lyrics or rhythm of the instruments that shake the very core of one's soul. Music is powerful, it can make you stronger, it fires neurons in the brain and it makes you feel the vibrations through sounds. That's one of the big reasons why I love listening to music, it doesn't make exercise easier in and of itself, nor does it take away what the mind does without it, it helps build vibrations and energy so when you do train, it feels like you can conquer Mt. Olympus or something. Music is energy. 

Be amazingly awesome and let me know what your playlist is like when you work out. 

One of the comments I got from this is from a lady in the group that said "This is where genius begins." I don't know if I call myself a genius, it was something that popped into my head that I instinctively was thinking about. It was a great gesture and thanked her for it. The true inspiration for writing it and putting thought into it was from Garin himself. One of the most underrated guys in the strength world that has mastery in many things beyond exercise and music. Has a mind that may seem out there but once you feel what he's saying and understand the meaning behind his words, it makes sense.   

Flow And Rhythm With DopamineO Bands

Many look at strength training as a rugged and consistent need to be brutal and forceful along with being rigid to the degree where we only move in a straight line when in reality, it's more than those things and strength isn't just about Brute Force, it's about channeling a flow that paints a picture to utilize what is true strength. When it comes to the DopamineO Bands, it's not seeing what you do at it's peak stretch. When you stretch the band, the more you bring back, the heavier it's going to feel when you do exercises with it. It's finding that balance of resistance but able to move with precision and power in just about any direction. An idea is to see it as a partner that works with you. 

Yes technique and work ethic is part of it but in all aspects, it's really how you make it your partner. A dance with rhythm and creative entities that make a workout look effortless and powerful at the same time. The uniqueness of it compared to other bands I've worked with is that it takes the stiff mechanics out of the equation and let's you build your imagination through the movements themselves beyond the reps and whatever.

It strengthens the motion that is congruent with the style of play you make with it. An example of what I mean.....

One of my favorite moves is what's called the Propeller which is an exercise that consists of training duck unders in wrestling along with rotational mobility and a twist. In the beginning learning it, it looks like a complicated move but once you understand the flow with the body and the band working together,  it's not a stiff move, it's a form of what I call Ballet Strength or Dancing Strength. It's your partner, you put trust in it but it also has to have trust in you otherwise it won't have the same effects. The technique in and of itself is a practice but once you feel the placement of your body and the way it truly is done, there's fluidity. This particular move is not just a full body exercise, it tells a story.

When you flow through with the Band, you're not just working out, you're bringing something to life that builds strength from a different perspective. In terms of just looking at it or done analytically, it's really just a particular exercise that does build something whether strength, mobility and rotational power but when you flow into it and have a rhythm that mixes with your imagination, it becomes something different, something greater and an exercise that enhances your explosiveness and speed. 

Dopa Bands were made in a sense to help bring techniques to a bigger platform for wrestling practice and working on moves for MMA but from another POV, it's fitness aspects can open doors to really unlock areas of your mind that seem limitless. It's not meant to build muscle to look like a Mr. Universe, it's true purpose in my eyes is to teach you how to use the true power of your imagination to create workouts that are lively and thinking 4th Dimensionally as Doc Brown would say. When you stop seeing things analytically and seeing them as a way to strengthen your body beyond the basic formalities, things will change. Your body will be doing things that didn't seem possible and training things that you didn't catch before and have this electrical impulse to move fluidly. 

Train more lively with the Dopa Bands and find out what your true strengths are when you add in your imagination. There's a whole other world that you haven't see yet. Be open to it and be amazingly awesome. Go to Dopamineo.com and find a band suited to your weight class. Use my discount code POWERANDMIGHT to shave some bucks off your order and start your ass kicking journey. 

The Mishra Dand Exercise – An Ancient Exercise That Builds Unstoppable Conditioning

In a world drowning in gimmicky workouts, quick-fix apps, and fleeting fitness trends, there's an ancient beast lurking in the shadows of history, waiting to awaken a force within you. It's called the Mishra Dand – a powerhouse exercise straight from the heart of ancient India, forged in the fires of yogic wisdom and wrestler grit. As someone who's delved deep into the realms of strength and resilience, I've been learning what this move can do to turn mere mortals into legends. Today, I'm here to ignite your spirit and give you an idea on why the Mishra Dand isn't just an exercise; it's a revolution for your body, mind, and soul.

Let's start at the roots. The Mishra Dand, often spelled as Mishr Dand or Misr Dand (derived from the Sanskrit word "misra" meaning "mixed" or "blended"), is a dynamic fusion of the traditional Hindu Push-up (Dand) and elements of the Baithak (squat). This isn't your granddaddy's push-up; it's the OG burpee of the East, predating modern CrossFit by millennia. Born in the akharas (traditional wrestling gyms), where pehlwans (wrestlers) honed their bodies for epic battles, the Mishra Dand was a staple in the Vyayam (exercise) regime. Think of it as a seamless blend of yoga's fluid grace and raw, explosive strength training. Historical texts and oral traditions from Indian martial arts like Vajra Mushti (Diamond Fist) reference similar movements, used by warriors to build endurance that could outlast sieges and stamina that turned the tide in combat.

Why does this matter? In an era where we're chained to desks and screens, the Mishra Dand reconnects us to our primal heritage. It's not about vanity muscles; it's about functional power – the kind that lets you conquer mountains, dominate challenges, and rise above adversity. Strength isn't built in isolation; it's woven from discipline, flow, and fire. Incorporating the Mishra Dand into your routine is like unlocking a secret level in the game of life, another version of the Game Genie if you will.

Here's a variation of how I've been doing it and have already gotten a total of a couple hundred since I started with it.....

Aim for 3 sets of 10-15 reps initially, but listen to your body. Do your best to keep form. Some perform this so explosive it seems radical but when you slow down the speed a smidge and focusing on control, it's a hell of a workout.

Visualize it: Imagine a warrior flowing like water yet striking like thunder. That's the Mishra Dand in action.

The benefits? Holy shit, where to start? Physically, this exercise is a total-body annihilator. It torches fat faster than a bonfire, making it a marvelous tool for weight loss – ancient pehlwans swore by it to shed pounds while packing on muscle. Your chest, shoulders, triceps, and forearms get sculpted; quads, hamstrings, and glutes fire up from the squat element; and that core? Toned to perfection, with improved posture from the spinal stretch. Studies on similar movements, like Hindu push-ups, show enhanced cardiovascular endurance, boosting VO2 max and stamina. But it's the agility that sets it apart – the explosive jumps build fast-twitch fibers, turning you into a nimble force ready for any challenge, be it sports or survival. Some of the wrestlers who still practice this have some insane physiques.

Mentally, this exercise is pure inspiration. Each rep is a battle against gravity and doubt; conquering 100 in a session (a common akhara goal) or within a day, instills unbreakable discipline. It's therapeutic too – the yogic flow reduces stress, balances hormones, and elevates mood via endorphin rushes. Imagine starting your day with Mishra Dands: You're not just working out; you're ritualizing victory, channeling the might of ancient sages who used this to prepare for enlightenment and war alike.

But wait, it's more than just muscles and developing a strong body. The Mishra Dand embodies philosophy. In Indian lore, it's tied to Hanuman, the monkey god of strength and devotion. Each rep honors that, devotion to self-improvement, strength in humility. 

Challenges ahead? Absolutely. Your first sessions might leave you gasping, muscles screaming. But that's the forge, rest as long as needed between sets and slice off those periods little by little. Start small, build consistently. 

 Embrace it, and unlock that power within you. Rise, flow, explode – repeat. Your body will thank you, your spirit will soar. Be amazingly awesome and find out what you're capable of.

Testing Strength And Resurgence In High Rep Training

 With a few workouts lately at the gym, I'm starting to get a good feel of the place and what I like to do in addition to other aspects of training I do. For the most part, I like to play around with stuff and test some of my strength for the fun of it. I'm not looking to build the type of strength suited to one method or another. More on the lines of using what's possible to carry over to other areas of my journey and whatever comes my way.

My favorites to play with at the gym are the Sandbags, the Infinity Rope and the Barbells. Again, just to feel them out and get a good sweat going. The least of these three is the Bench which is more in tuned to just pure strength. Don't know if I'll hit up over 300 again like I did when I was younger. It's not that important and I can still hit more than my bodyweight for reps for someone who doesn't do that lift consistently. The other two, those are like my bread and butter there. I can do all kinds of stuff with the Sandbag and with the rope, I use it for upper body conditioning.

Today, I tried out a different approach to the Infinity Rope by instead of doing a set for minute or more straight, just did pulls for sets of 25 reps. Mark off the set and get back to it. Wanted to 8 sets but I was feeling great and went for 10. 250 Total Reps. With the Sandbag, just did a pick up and carry for distance back and forth in the room. Did this 10 times which jacked my heart rate up good. Before that, I loosened up doing animal moves, spread eagle splits and other joint loosening & flexibility work. 

The big exercise I ended up having to get a fear over was the Leg Press which I haven't done in ages, the Hack Squat was more recent in comparison. I haven't really done much of that type of training in more than a decade. If I was ever consistent with the Leg Press, it was in my late teens to 20. Worked up from 180-450 for 10 reps each and that was where I started feeling this thing in my mind where if my legs can hold up and the rod and pins can handle the weight. You need to remember that I don't lift very heavy weights for a reason especially with the legs cause of the rod and pins. I got skiddish about going up for one more set so I added another 50 lbs. which hit at 500 lbs on this thing. A part of me wanted to do but I had that governor in my head saying "you're pushing it with those legs". Once I got passed that eerie feeling, I went for it and I managed 5 reps with that 500 lbs. Could I have done more, highly likely cause it wasn't a huge struggle, a small one at that, I was feeling it yes but it wasn't a do or die trying effort. It was more mental and worry about my legs than anything. I'm proud to still be able to pull that off. 

For the most part, 500 lbs on a leg press for most guys in the strength world is like a cakewalk to them, barely even a warm up. I've seen guys press more than 1000 lbs with that but that's where they're far more consistent than I' am. I first did a Leg Press at 15-16 years old and by the time I was 17 I hit 945 for my max and never went past 800 after that. So to go 21-22 years with hardly touching that apparatus and still managing 500 lbs is a win in my book. On Sunday, one of the exercises I went for was the Barbell Shrug which again I have hardly done in more moons than I can count and still was strong enough to do reps with heavy weight. I managed 315 for 4. No straps, no belt, just a t-shirt & shorts and shoes. Just to even pick up and hold it was a small feat for me cause I don't do that stuff. 

Lifting somewhat heavy stuff again at the gym without being consistent with it is awesome at least in my eyes. I'm the guy that does all sorts of bodyweight stuff, isometrics and bands. The only weights per se I really use are hammers, clubs, maces, kettlebells and sandbags. That's it. Most of these never reached 100 lbs. It's little victories that matter and it was cool to do some of those lifts. 

Now, outside of the gym, I have been having a surge of high rep training a lot more consistently in recent months especially with the Dopa Bands as you may have read on the workout circuits I do. This is where I love circuit training where I don't have to focus on one particular exercise and move from one to another in a flow like fashion. Even bodyweight wise I'll do 100 or more push-ups and 200+ squats along with punching, kicking, mountain climbers and such. A couple times I've done 500 Hindu Squat workouts with my deck of cards. 

I have written in the past about not always needing to do crazy high rep training unless you're training for something like in a sport or have a goal to do whatever. In and of itself, high rep work is great but it's not the end-all-be-all of physical training like some who are such fanatics that they'll call you a loser if you don't do that kind of training (in reality, those guys are full of shit). I still believe in not NEEDING but choosing to do that and doing it smart. Not just going all out like a maniac cause it's some kind of requirement you have to do all the time. I do high rep work out of choice and working around what I want to do to build up to certain numbers. Step Ups are always fun for me and I always do a minimum of 500 reps of that exercise; I haven't done them lately cause my mind is occupied on other things but never say never. With circuits, I can do 500-1000 total reps in a session without getting physically drained to the point where I can't move. Circuits give me the opportunities to go longer without tiring out and focus on one exercise at a time instead of just hammering one exercise and be done with it. It's full body conditioning that keeps me active and I'm enjoying the fuck out of it.

 Quite frankly, I'd rather be in the type of shape that lasts rather than having temporary moments of strength. That doesn't mean Temporary strength is a bad thing. Being able to work both is essential to what you can do with your body. Some have more temporary strength than conditioning but the same can be said for the other way around; they don't have a ton of strength but can go. Having both is top tier especially for athletes or even those in later stages of life. Strength comes in many forms whether from a short term or long term point of view but when you have strength that lasts a bit of time and even for a short amount of time, it gives you true perspective on what you may need to do in crucial situations. 

Whatever your goals are, make them worth the effort but also be aware of pushing so hard it can break you; LITERALLY. Injuries are a bitch trust me, been there done that and at this stage of my life, I don't want to so crippled up from training that I can't enjoy other aspects of life. Knew too many guys who have beaten themselves up but have also seen guys that trained with sheer vengeance and still come out unscathed and live life to the fullest for a long fucking time. It's a matter of the choices we make and what we learn to be aware of while finding out what we are capable are. Keep killing it everyone and be amazingly awesome. 

Be sure to use my code POWERANDMIGHT at Dopamineo.com to get 10% OFF your order. Stay fit and be in the best condition possible. 

Training The Neck And Minimizing Injuries As Much As Possible

 I know what it was like having a pencil neck at a time in my life. Before I was a teenager, I was on Ritalin to help keep me focused in school but that also led to not eating a whole lot when I needed to for growth. I was skinny and had a bobble shaped head where my noggin was big compared to my neck and the rest of my body. I joke about that now. After I went off the Ritalin, my appetite shot through the roof but not in a good way. I grew taller of course but I was expanding more than lengthening.

I didn't eat the best foods for a growing boy and by the time I was 13, I was just under 5'5 along with being 180-185 lbs. Not a great weight for a teen that short. Didn't have much muscle to show and even when I started weight training around that time in P.E, I didn't understand how to build muscle and kept doing various activities to get my energy out during recess or after school like Street Baseball, Basketball and other things.

As I got older and experienced things more from a training stand point, my neck was starting to grow out more but not by specifically training for it. The only time I ever trained my neck for anything was when I tried out for wrestling as a senior in high school. We did bridges and all that stuff, what stopped me wrestling wasn't the calisthenics, those were a bitch on their own, I left because I got hurt during a sparring session working on drills where a guy in my weight class landed on my left knee and I damaged my left hand where it had to be wrapped up. It wasn't in the cards for me and I still think about to this day if that hadn't happened. I quit after a few days of tryouts. 

Since that time, I went on to explore aspects of weight training and learn the basics on my own. I was barely coached at all in high school, by 18-19, I was on my own and mimicked the muscle books and the guys in the gym. Still had no clue what training the neck really was and even tried a machine once that had you work your neck but it never felt right to me. 

After the accident and rehabbing, part of the Royal Court I learned along with the Hindu Squats & Hindu Push-Ups was Bridging. I worked it with the other two everyday for a month just feeling out how to do the rocking, the flexibility progressions and holding the positions. I wasn't anywhere near nose to the mat those first few weeks but I kept getting stronger and eventually held my first back bridge, nose to mat, hands folded and feet flat. At first I only used a towel for padding which now that I look back on it, wasn't probably the best idea LOL but I figured out how to get my hands on a mat and made my bridging better. I even worked up to getting my chin down at one point, that was insane for me to pull off.

Of course I did Front Bridges, Wall Walking, built up to a Gymnastic Bridge and then years later was kicking over and back in the Front/Back Bridge thanks to the guidance of Logan Christopher. My neck got crazy strong, thick and kept me from a lot of potential injuries. Think ever since I learned how to bridge and the multiple variations, I've never had a concussion (knock wood). It built my back to where I was building muscle there and eventually it would be the most muscular area of my body. I'll always credit Bridging as my foundation and I'll still bridge from time to time. 

Now in my 40's, training my neck has changed in recent years where even though I can still Bridge, I focused mainly on working my neck in multiple directions through Isometrics & Tension Control during movements while standing from Self Resistance to Mobility Work. I've built a routine I picked up on Matt Furey's Youtube Channel and added a few things to it and this routine has kept my neck thick but flexible. Last time I measured it, it was around 18 inches. 

For years and years I've resisted buying a neck harness because I've always associated those with weights when in reality, you can still work with bands and don't need barbell plates to use it. That's where Mike Bruce comes in. The true KING of Neck Training. If you researched him, you'll know why. I even interviewed him for this blog many moons ago. Nobody knows more about training the neck than this guy. So after years of hesitating, I got his Neck Flex Apparatus that comes with a resistance band. 

Although I've only done 3 workouts with it so far, it's still in a phase of experimenting. I can feel it that's for sure and have a bit of soreness but nothing irritating or anything. I'm learning to control my movements and sticking to 6-8 directional exercises as my foundation. First workout was just getting a feel for it and hit 180 Reps. Next workout, did 2x25 reps for each exercise totaling 300. This morning after my Joint Loosening routine, I worked it similarly to what I do with my Neck Mobility; hold an exercise for a 10 count and then do reps in a 2 count format. It felt really good and loosened up things really well. The band is at about 20 lbs resistance which even for pros that's more than enough, even Mike does things with that Band that are unbelievable.  

It's another tool in the arsenal for building a strong and powerful neck. Now that doesn't mean thickening it to the point where it has Kurt Angle vibes but having a strong and mobile neck is crucial regardless you're an athlete or not. The neck is one of the most neglected group of muscles and people forget what actual Neck Training does. Whether you get a harness with a band or just do Bridges & Self Resistance/Mobility Work, it doesn't matter, what matters is how you are able to work your neck with efficiency and keep it strong so to minimize injuries because let's face it, those who've had concussions know that later in life things can very much go south and not just through physical trauma but what happens with the brain and how it effects personality and function. 

The Neck Flex isn't a NEED unless you're looking to build a thick neck for Combat Sports like Wrestling, Football, Hockey or whatever but it is very much an optional form of training that also expands knowledge on how to train the neck properly and with effectiveness. I didn't get it cause that's all I'm going to do from now on, I have all the other stuff at my disposal, I got it because it doesn't just support my love for strength training and physical culture, it's because I want to work on something that is useful in my own life and be able to maintain levels of strength and condition for many years to come. It's part of my journey and if you want it to be a part of yours as well, fucking go for it. Just be wise and don't go overboard otherwise you won't like what happens. Be resourceful, build knowledge and learn to control your movements using progressive formalities. 

Be amazingly awesome and keep killing it everyone.   

In Its Purist Form, Overcoming Isometrics Is One Of The Safest Forms Of Strength Training: Here's Why

If you're grinding in the gym, chasing gains like Wile E. Coyote chasing the Road Runner and getting tired of the constant risk of tweaks, strains, or just plain burnout from heavy lifts, keep reading. I've been in the trenches for years, testing many methods under the sun, and I'll tell you bro: Overcoming Isometrics is the unsung hero of strength training. It's raw, it's efficient, and yeah, it's one of the purest and safest ways to level up your power without the bullshit. No fancy equipment, no ego-lifting disasters—just you versus an immovable force. Let's break it down, in a style I know how, and I'll show you why this should be in your arsenal. This packs quite a punch.

First off, what the hell is Overcoming Isometrics? Here's a simple way to look at it: You're pushing against a wall like it's the last rep of your life, or pulling on a fixed bar that's bolted to the ground. No movement happens—the object doesn't budge—but your muscles are firing at max capacity. That's overcoming isometrics in a nutshell. Unlike dynamic lifts where you're moving weights up and down, or yielding isometrics where you're holding a position against gravity (think planks), this is all about maximal intent to move something immovable. It's like telling your body, "Battle it out fucker." Studies show this triggers insane neural activation, recruiting those high-threshold motor units that make you stronger, faster, and more explosive.

Why call it the purest form of strength training? Because it strips everything down to the essence: force production. In regular weightlifting, you've got momentum, gravity, and form cheats creeping in. You might swing the barbell or use bounce at the bottom of a squat to "help" you through weak spots. But with overcoming isometrics? Nah. It's 100% you generating tension from zero. No shortcuts, no external aids diluting the effort. It's the closest you get to testing your true neuromuscular potential without variables messing it up. Think about it—old-school strongmen like Bruce Lee swore by this stuff for building that raw, functional power. And modern research backs it: overcoming isometrics maximize tension at specific joint angles, honing in on your weak links like nothing else. It's pure because it's honest. Your gains come from intent and effort, not from how much iron you can sling around on a good day.

Now, let's hit the safety angle hard, because that's where overcoming isometrics shines brightest. Strength training is awesome, but let's be real—traditional methods can wreck you if you're not careful. Eccentric phases (lowering the weight) cause muscle damage, leading to soreness, inflammation, and higher injury risk. Heavy squats or deadlifts? One bad rep and your back's out for weeks. But overcoming isometrics? Zero eccentric loading. No dropping weights, no joint compression from momentum. You're in full control of the intensity, and since there's no movement, your joints stay in a safe, stable position. Research highlights that these don't cause muscle damage, so you can hit them frequently—multiple times a week—without frying your recovery. Perfect for beginners building a base, athletes in-season avoiding overuse, or anyone rehabbing an injury. I've seen people with dodgy knees or shoulders crush these and come back stronger, pain-free. It's low-impact but high-reward, making it safer than plyos or heavy compounds that spike injury rates.

And don't sleep on the neural hacks here. Overcoming isometrics crank up your central nervous system like a pre-workout on steroids. We're talking post-activation potentiation (PAP)—that temporary boost in power after a max effort. Do a 5-10 second all-out push against a rack pin, then hit a squat or jump. Boom, you're lifting heavier or exploding higher because your motor units are primed. It's not just strength; it's smarter strength. For grapplers, fighters, or anyone in contact sports, this builds that isometric-specific force you need to dominate positions without the wear and tear of endless sparring. Plus, it's versatile—target sticking points in your bench (mid-range push), deadlift (off-the-floor pull), or even sports moves like a baseball swing's deceleration phase. If you're more inclined to train at home or anywhere without the gym, the WorldFit Iso Trainer is the perfect companion for this.

Let's get practical. How do you implement this beast? Start simple: No gym? Use a doorway for pushes or a sturdy pole for pulls. In the rack? Set pins at your weak angle and go ham for 3-6 seconds per rep, 3-4 sets. Breathe deep, brace your core, and push/pull like you're moving a mountain. Pair it with dynamic work for contrast: Iso deadlift hold, then explosive pulls. Or use it standalone for recovery days. Pro tip: Keep efforts around 7-12 seconds to avoid fatigue—quality over quantity. Track progress by how much "intent" you feel; over time, you'll notice transfers to your big lifts. And for size? Yeah, it builds muscle too, especially when you hit those max tensions that rival heavy eccentrics.

Science geeks, here's the meat: A systematic review shows isometrics like these boost strength at disadvantaged angles and reduce fatigue compared to dynamic training. Another study? Overcoming isos improved jump height in athletes, proving the power carryover. It's not hype—it's evidence-based edge. Safer than max eccentrics, purer than momentum-riddled reps.

Bottom line, guys: If you want strength that's real, resilient, and risk-free, overcoming isometrics is your ticket. It's the purest because it demands everything from your nerves and muscles, no fluff. Safest because it protects your body while pushing limits. Add it to your routine, crush those plateaus, and level up together. What's your take—tried it yet? Drop a comment, share your wins. Let's build that power and might and keep being amazingly awesome.

Cyber Week At Lost Empire Herbs: Epic Savings Up To 30% OFF

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You know all about that I'm for crushing goals, and these herbs? They're a secret sauce for powering through workouts that leave you feeling unstoppable. Whether it's fueling that morning beast mode session or recovering like a champ after hitting new highs, stocking up now means you're set for gains all winter long.

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This EPIC SALE kicks off today, November 26th, and wraps Tuesday, December 2nd. After that? Poof—back to full price till next year. Don't sleep on this; it's the best time to grab what keeps you energized, balanced, and firing on all cylinders.

Pro tip: Share the love! Forward this to your gym buddies, family, or that friend who's always complaining about low energy. Everyone deserves to tap into this power-up.

Keep experimenting, keep pushing, be amazingly awesome and let's make those workouts fucking legendary. What's your go-to herb for that extra edge? Drop it below! 

Fingertip Push-Ups: Forge Iron Grip & Unbreakable Will

Listen up.....You want strength that screams dominance? Power that radiates from your core to the tips of your fingers? Then it’s time for a challenge, upgrade your push-ups and step into the arena of fingertip push-ups. This isn’t just an exercise—it’s a declaration of intent, a fuck you to normal and a path to forging a grip that crushes and a mind that conquers. Let’s break it down, raw and real. 

What Are Fingertip Push-Ups?  

Fingertip push-ups are exactly what they sound like: you’re pressing your body off the ground, but instead of flat palms, you’re balancing on the tips of your fingers. It’s you, gravity, and pure, unfiltered grit. This move doesn’t just torch your chest, shoulders, and triceps—it transforms your hands into weapons, your forearms into steel cables, and your mental toughness into something unstoppable. Martial Artists, Wrestlers, Climbers & Others know the epic badassary of this move.

Why The Hell Bother? Well, The Gains Are Real  

(Here Are The Awesome Benefits)

- Grip Strength: Your fingers are forced to stabilize your entire bodyweight. That’s grip training on steroids. Want to crush a handshake or dominate in the gym? This is your e-ticket bro. 

- Forearm Power: Those muscles in your forearms will pop like never before. Think Popeye, but without the spinach obsession.

- Mental Fortitude: Balancing on your fingertips while fighting gravity ain’t easy. It’s a mental gauntlet that builds discipline and focus. It teaches you how control and to have your body and mind be as one. Wonder Twin Powers Activate.

- Injury Prevention: Stronger fingers and wrists mean less chance of tweaking something when you’re lifting heavy or throwing punches. Like giving massages? People may mistake even your pinky for your elbow.

- Badass Cred: Let’s be real—doing push-ups on your fingertips looks hardcore. It’s a flex that shuts mouths and turns heads. Steel Cords with Fingers that have the strength and power of Eagle Talons.  

How to Crush It With Efficiency?  

Don’t just dive in like a reckless probe. Build the foundation, then dominate. Here’s the blueprint:  

1. Start Smart: If you’re new, don’t ego-trip. Begin with knee fingertip push-ups to get your fingers used to the load. Spread your fingers wide, keep your core tight, and lower slow. Feel the burn in your hands and forearms.  

2. Progress Like a Beast On A Mission: Once knees are too easy, go full plank. Start with a few reps to get a feel for them, in the best form possible. No sagging hips or half-assed range of motion. Full lockout to chest near the floor. Work into sets and also challenge yourself to how many you can do in a row. Once you can do 20 or more reps, you're on your way to building not just fingers but sharp and powerful claws like Wolverine's Adamantium. Rest as long as needed between sets, these are to be respected and they will bite you in the ass if you don't do them in an effective manner.

3. Finger Placement: Use all five fingers for balance, but as you get stronger, experiment. Try your thumb, index, and middle fingers for an extra challenge. Bruce Lee did this with just his damn thumb. And with incredible intensity—be like the Dragon.  

5. Mix It Up: Elevate your feet for more intensity, or try one-arm fingertip push-ups if you’re feeling like a god. Slow negatives (3-5 seconds down) will torch you even harder. If you think you're strong, try doing them for 1 Rep that takes a WHOLE MINUTE, this gives a whole new meaning to the term Time Under Tension.   

Pro Tip:

Be aware because these are not to be messed with. Injuries can be a real bitch and it's not fun to have busted fingers. You won't be useful to anyone. 

Who Should Do These?  

Anyone with the guts to be more than average. Climbers, martial artists, fighters and lifters will love the grip gains. Desk jockeys, you need this to counter weak wrists from typing all day. Even if you’re just chasing mental toughness, fingertip push-ups will test your soul. Just check with a doc if you’ve got wrist or finger issues—don’t be a hero with bad joints.   

Fingertip push-ups aren’t just about strength—they’re about proving you’re built different. Every rep carves out a stronger you, physically and mentally. Start today, embrace the grind, and watch your hands, your body, and your life transform. The weak stay on the ground. The strong rise. Which are you?  

Drop a set, tag me @powerandmight, and show the world you’re forged in fire. Be amazingly awesome. #FingertipPushUps #Unbreakable #PowerAndMight  

*Note: Always consult a professional before starting new exercises, especially if you have pre-existing conditions. Stay safe, stay strong.*

The Unyielding Power of Dumbbell Training

In the realm of strength training, few tools rival the dumbbell's versatility, effectiveness, and raw, unadulterated power. These humble, yet mighty weights have been the cornerstone of countless physiques, from the chiseled gods of ancient Greece to the modern-day titans of the gym. Dumbbell training is more than just a form of exercise – it's a journey of self-discovery, a test of willpower, and a declaration of strength. Men such as Brooks Kubik, Arthur Saxon, Franco Columbu, Sig Klien, all used them and benefited them immensely.

The Unrivaled Benefits of Dumbbell Training

Dumbbells offer a multitude of benefits that set them apart from their machine-based counterparts. For one, they allow for a full range of motion, engaging stabilizer muscles and promoting functional strength that translates to real-life activities. This is particularly evident in exercises like the dumbbell shoulder press, where the absence of a fixed path forces the lifter to engage their core and stabilizers to maintain proper form.

Moreover, dumbbells are unilateral, meaning each arm or leg works independently. This unilateral nature helps identify and rectify strength imbalances, a common issue that can lead to poor posture, decreased athletic performance, and increased risk of injury. By strengthening each side individually, lifters can develop a more balanced physique and reduce their susceptibility to these issues.

Furthermore, dumbbells are incredibly versatile. With a single pair, one can perform dozens of exercises, targeting every major muscle group. From the classic dumbbell bicep curl to the more exotic dumbbell snatch, the possibilities are endless. This versatility makes dumbbells an ideal choice for those looking to streamline their workout routine without sacrificing effectiveness. For the most part, the basics will always be best.

The Mental Fortitude of Dumbbell Training

Dumbbell training isn't just about physical strength; it's also a mental gauntlet. The simplicity of dumbbells belies the complexity of the exercises and the mental toughness required to push through challenging workouts. As you stand in front of the mirror or sweating it out in your dungeon, dumbbells in hand, you're not just lifting weights – you're facing your fears, testing your resolve, and forging an unbreakable spirit.

The mental aspect of dumbbell training is often overlooked, but it's precisely this aspect that separates the champions from the mere mortals. The ability to focus, to push through in the face of fatigue, and to emerge stronger on the other side is a quality that transcends the gym and beyond. It's a quality that can be applied to every aspect of life, from the boardroom to the battlefield.

What Made Dumbbells Stand Out With The Old Timers Compared To Today?

The giants of yesteryear took Dumbbell Training a little differently. Although performed for aesthetic purposes in several cases, they were mainly pure strength builders as the physique was being developed. It was taken to a level where it wasn't merely relied on to build a body for the sake of bodybuilding, it tested the very best at their core to what strength truly meant in a time where muscle building was still a taboo thing. It wasn't like you can find a gym on every corner in the city, they were a secret sanctuary, a club for like minded men to harness their potential for being the strongest they can be. If you couldn't find a gym, you ordered the dumbbells through Mail-Order Courses that gave you a blueprint on how to develop your strength and physique, from the light work using tension made by Eugene Sandow, to building rugged muscle that used progressive overload by Bob Hoffman. 

Today, with more gyms (very few that matter) roaming around, there are more options than ever. This is a good thing but also has its flaws because in the Fitness Industry, things can be written using contradictions, scientific analysis that bares some merit but not fully as to what makes Dumbbell Training a tool for strength and not rinky dink aspects of group classes that involve weights lighter than a steel pipe. When it comes down to it, the old timers perfected the art but it has become a lost entity which we can reutilize to our advantage, to challenge our bodies but not kill ourselves in the process.

Being Smart About Dumbbell Training

It's important to understand the concept of how Dumbbells work to make you a powerful being. Like I said earlier, the basics work best and adapting to build on goals and developing the type of strength you want. Using too light of a weight and thinking you're going to turn into Superman isn't going to do much; on the other hand, using too heavy of a weight and thinking you're some bodybuilding resurrection of Ronnie Coleman, be prepared to be hurt and have trouble moving your body properly as you get older. It's about progression, alertness and understanding how to build the body while reducing injuries as much as possible. Strength through brains and brawn compared to just hoisting weight and hoping for the best. 

I would suggest investing in a home gym with Adjustable Dumbbells. You have options to get ones for lighter weights that could be useful and train that go up to 140 lbs, or you can get a set that goes up to a crazy amount of weight like 300 lbs and build strength that made men like Saxon, Grimek, Pearl & Park legends. Building strength that matters as opposed to just showing off what you can do. Stick to the basics such as presses, squats, pulls and grip work but also work on control, pace and weights that keep you strong; not just for muscularity but for health as well. 

For courses on the pure aspects of training with Dumbbells my suggestion is to check out Brooks Kubik's Books And Courses.....Mainly.

Dinosaur Training Secrets Vol. 1-3

Dinosaur Arm Training

Gray Hair & Black Iron (For Older Lifters)

Dinosaur Strength & Power Course #5 Dumbbell Training

And Dinosaur Dumbbell Training

Go kill it in your training endeavors and make the dumbbells work for you, not against you. Be healthy and amazingly awesome. 

Become A Lord Of The Rings: Another World Of Strength Training With Epic Results

 The humble gymnastics rings.  They look innocent enough, just a pair of wooden or plastic rings hanging from a sturdy strap or rope.  But don't be fooled, these unassuming tools can deliver a brutal beating to even the most seasoned athlete.  And yet, for those willing to put in the work, the rewards are well worth the effort. When I took on the Rings back in college, I was in awe of how different they felt from other forms of equipment.  The instability, the need to engage every muscle just to hold a static position - it was like nothing I'd ever experienced.  And yet, there was something about it that drew me in, something that made me want to keep coming back for more.

One of the most significant benefits of training with rings is the increased strength and control they demand.  Because the rings are unstable, you can't just rely on brute force to get the job done.  You need to engage your stabilizer muscles, your core, and your entire body to maintain control and execute even the simplest movements.  This level of control and strength translates perfectly to other areas of training, making you a more well-rounded athlete. It's one of the best ways to learn Time Under Tension. Rings don't just make you stronger, they force you to utilize Muscle Control to a great degree.

But there is no fucking way the benefits stop there.  Training with rings also improves your proprioception - your body's ability to sense its position and movement in space.  This is crucial for athletes, as it allows you to move more efficiently, avoid injuries as much as possible, and perform complex movements with precision and laser-like focus. Let's not forget the mental toughness that comes with training on these things.  The fear of falling, the uncertainty of whether you'll be able to hold a particular position - it's a mental challenge as much as it is a physical one.

So, how do you get started with training on rings?  First and foremost, you need to build a solid foundation of strength and control.  This means starting with basic movements like ring holds, ring rows, and Isometric Pull-Ups.  Don't be discouraged if you can't do these movements right away - it takes time and practice to build up the necessary strength and control. Not to mention patience.

One of the most important things to focus on when training with rings is the positioning of the body.  Keep your body in a straight line from head to heels, engage your core, and squeeze your glutes, flex every muscle.  This will help you maintain control and prevent injuries.  It's also crucial to start slow and build up gradually.  Don't try to do too much too soon - it's better to focus on perfecting the basics than to risk injury by pushing yourself too hard. Be simplistic and develop mastery.

As you progress, you can start incorporating more advanced movements into your routine.  Things like ring dips, ring pull-ups, and even more complex skills like planches and front levers.  But remember, the key is to focus on control and precision, not just brute strength.  It's better to do a few perfect reps than to struggle through a dozen sloppy ones. Sloppy means higher risk of injuries.

Of course, training with rings isn't without its challenges.  The instability of the rings can be intimidating, and the risk of injury is always present.  But for those willing to put in the work, the rewards are well worth the risks.  Not only will you build incredible strength and control, but you'll also develop a sense of mental toughness and resilience that's hard to find elsewhere. 

In my own training with them back in the day, I just kept it to the basics, never really going further than Dips, Pull-Ups & Push-Ups. As long as you stick with those, you'll have a level of strength that will carry over to your later years. If you're looking to take your training to the next level, I highly recommend giving gymnastics rings a try.  They may not be the most glamorous piece of equipment, but they're certainly one of the most effective.  With patience, persistence, and a willingness to learn, you can unlock the incredible benefits of ring training and take your fitness to new heights.

I recommend looking into guys like Mike Gillette, Al Kavadlo & Matt Schifferle. This trio alone will give you the tools and programming that could be used to strengthen your body in the Gymnastics Rings and other forms of Suspension Training. They may be challenging, but the rewards are well worth the effort.  So why not give them a try?  You never know what you're capable of until you try.

Be amazingly awesome and build that upper body you can be proud of without always going to the gym. 

Unbreakable Might And Strength: John Henry And Sledgehammer Training

Sweat pouring down like a waterfall, a fire within his soul, John Henry carved his name into the very depths of the human psyche that became legendary. A tale of raw power, relentless grit and a sledgehammer that made him a mythical American titan.

A man among myth and an epic saga that brings you into the heart of man's will to fight with only the shirt on his back and a hammer that made mountains quiver. A spirit beyond comprehension that echoes throughout the generations. More than a story, it's a blueprint to channel that fiery energy into training like a hero among mere mortals. Strength that defies machinery. If you're hungry for the powerful development that is training with a sledgehammer, time to shut off the news, get into a quiet space and read on. A guide that helps you become a force to be reckoned with.

John Henry wasn't just a man, he was a hurricane in human form. A hammer at his side at birth, so goes the myth, was a railroad worker in the late 1800's, the days when muscle was a currency for progress. As the legend goes, he was a black man that was built with a physique that would make Hercules look twice, took on the Steam Powered Drill in a contest of awesome proportions to strike steel spikes into the rocks, laying tracks. It was the ultimate contest of man vs machine. He won but at a cost. He beat the machine with such intensity that it broke his heart (literally). Although victorious, it was without tragedy in the end.

Was he the real deal? Was he made up? Who gives a shit? John Henry was the very definition of a laborer's laborer and an embodiment of what it means to be a hard working human being. He wasn't just physically strong, he was a man that didn't bow down. The hammer that made him an American Legend, it was a tool that forged not just a body but the spirit of a warrior.

What makes Sledgehammer Training so valuable in today's fitness culture?

It carries more than what a fancy looking gym and shiny dumbbells could ever do. Sure thy can make you strong and have merit to your development, but a hammer forges strength that is indescribable. It's royalty among tools of power and might (see what I did there?). It's primal, raw and commands the respect for those that hold it in their hands. You're not just swinging, you're channeling the force of a weapon that can destroy or build. You're mastering control and building a body that moves mountains. It's just you and the hammer, creating something amazing.

It's one of the finest tools in existence to build strength. Here's an idea why that is.....

It's A Full Body Recruiter: Every time you swing this fucking thing, your legs are engaged, your core is being tested in stabilizing, your back is in the trenches that adds in power with your shoulders and arms. You're not isolating, you're developing muscle that acts as one gigantic piece of an ever growing puzzle. 

A Grip That The Gods Would Be Proud Of: Holding that hammer in your hands and swinging with such force that it sounds like thunder roaring, you're building forearms and hands that could crush stones into the tiniest of pebbles. Your hands will be like a vice.

Explosiveness Like Dynamite: It's not slow reps, it's unleashing controlled chaos. That swing becomes a burst of power, hitting those fast twitch fibers like a Barry Bonds homerun. 

A Mental Fortitude: It's not ethical to swing a hammer with half-assed technique, quite frankly it's almost impossible. Your focus is demanded, your intent is ferocious and your heart is being commanded to JUST BRING IT!! It's a test as much as as building muscle, just like John Henry looking into the mighty steam drill.

Is There Science Behind Sledgehammer Strength?

Absolutely...It's beyond simplicity or just caveman type stuff. With training with a sledgehammer, in a 2014 study in the Journal Of Strength And Conditioning Research, it shows that swinging a sledgehammer improves muscular endurance and explosive power, especially in the posterior chain (your ass, hammies and the back). The dynamic, multi joint nature of the movement jacks up the heart rate torches calories like a damn furnace (400-600+ per HR) and builds real world strength. When it comes to the demanding grip, it strengthens tendons and ligaments, building resilience against injury. 

Want to get an idea on how to properly swing a hammer? Check it out HERE!!!  

When it comes to repetitions, it can vary depending on your goals, start with a few swings per side and build from there, you can do other exercises as well which you can look into and see what you'd like to do. For me, I try to keep the sets at 10-20 per side with basic swinging and build up in the hundreds at times, with a heavier hammer, you won't have the same speed tempo but you do what's possible and still be explosive with your swings. Keep solid form, progress accordingly and kick ass in your journey.

Be amazingly awesome and carve out your legend. For the best hammers, go to Strongergrip.com and have one made for you, even go as far as having something you love engraved into the head of the hammer like I have with my SF Giants hammer which I have loaded up to 32 lbs of Thunderous Fury. Moving and smashing this thing is incredible, lifting and moving 10's of thousands of pounds per workout. 

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Unleash the Beast: Why Sledgehammer Training Will Forge You Into a Force of Nature

Time to grab a sledgehammer, step into the arena, and unleash the primal power within. If you’re still messing with cookie-cutter gym routines or chasing “aesthetic” gains with no soul or real purpose, you’re missing the raw, untamed essence of  sledgehammer training. This ain’t just a workout—it’s a rite of passage, a collision of mind, body, and unrelenting force. Let’s go into the very depths as to why swinging a sledgehammer will transform you into a living juggernaut, physically and mentally, and why it’s a GOAT tool for those who dare to dominate.

A Weapon of Strength and Will

Have this planted into your brain: You, a sledgehammer, and a tire (preferably a half tire) begging for punishment. No bullshit, no mirrors, no distractions—just you and the hammer, locked in a battle to forge something unstoppable, maybe even unbeatable. Sledgehammer training isn’t about looking like a pretty boy; it’s about building real world functional strength, explosive power, and a mindset that laughs in the face of most routines. Every swing is a declaration of war that turns mere mortals into LEGENDS.

This ancient tool, once wielded by laborers and warriors, is now your key to unlocking a physique that’s as powerful as it is resilient. Whether you’re smashing a tire, driving posts, or just swinging for the sheer thrill of it, sledgehammer training delivers results that no dumbbell or treadmill can touch. Let’s see what the benefits that make this a top tier training for those who live for the grind.

Benefit #1: Total-Body Power That Hits Like a Freight Train

Sledgehammer training is a full-body assault. Every swing engages your core, legs, back, shoulders and arms in a symphony of destruction. Unlike isolation exercises that only hit one area or less than 3, the sledgehammer demands coordination and explosive force. You’re not just lifting—you’re generating power from the ground up, transferring energy through your hips, core, and upper body to deliver a crushing blow.

Core Strength: Your abs and obliques go into overdrive to stabilize and rotate your torso with each swing. Fuck crunches—this is how you build a midsection that can take a punch and dish one out.

Grip and Forearm Gains: Holding and controlling a heavy sledgehammer forges grip strength that makes DEADLIFTS and possibly PULL-UPS feel like another Tuesday. Your forearms will look like they were carved from stone.

Leg Drive: Each swing starts with a powerful push from your legs, building explosive strength in your quads, hamstrings, and glutes. It’s like a squat, but with a purpose along with generating spikes in TESTOSTERONE!!!

Real-world application? Sledgehammer training builds the kind of power you need to dominate in sports, manual labor, or any situation where raw strength is king. Wrestlers, fighters, and strongmen have known this for years—now it’s time to take your place among them.

Benefit #2: Cardio That Doesn’t Suck

Time To Face Reality: Running on a treadmill feels like a hamster wheel for your soul. Sledgehammer training, on the other hand, is cardio with glorious purpose. A few minutes of high-intensity swings will have your heart pounding, lungs burning, and sweat pouring. It’s HIIT (High-Intensity Interval Training) on steroids, torching calories and boosting your cardiovascular endurance without the monotony.

Studies show that high-intensity, full-body movements like sledgehammer swings can burn up to 400-700 calories per hour, depending on intensity, while improving your VO2 max—your body’s ability to use oxygen efficiently. Plus, it’s fun as hell. You’re not just exercising; you’re unleashing fury on a tire. That’s the kind of cardio that builds men, not drones. 

Benefit #3: Mental Fortitude Forged in Fire

Sledgehammer training isn’t just physical—it’s a mental powerhouse. Every swing DEMANDS focus, intent, and grit. You can’t phone it in. You can’t half-ass a swing. Each strike forces you to confront your limits and push past them with a vengeance. Over time, this builds a mindset that thrives under pressure.

In a world full of distractions and other crazy shit, sledgehammer training is a reminder to show up and dominate. It’s you against the hammer, the tire, and your own doubts. When you walk away from a session, drenched in sweat and buzzing with endorphins, you’re not just stronger—you’re unbreakable.

Benefit #4: Versatility and Accessibility

You don’t need a fancy gym or a $5,000 machine to train like a beast. All you need is a sledgehammer (8-20 lbs, maybe even more depending on your level), a tire (free from any tire shop) or have one cut and get a solid quality from Stronger Grip, and some open space. No tire? Swing it like a Mace. No space? Adapt and overcome.

Sledgehammer training is also endlessly versatile. You can:

- Mix up grips (overhand, underhand, or choke up) to hit different muscles.

- Vary tempo (slow and heavy or fast and explosive) for strength or conditioning. (Like the Stronger Grip Tactical Sledgehammer)

- Combine swings with bodyweight moves like push-ups or burpees for a bad ass hormone boosting circuit.

- Train unilaterally (one-handed swings) to fix imbalances and build coordination.

It’s a workout you can take anywhere, from your backyard to a park. Getting the results that will make you proud.

Benefit #5: Injury Prevention and Joint Health

Unlike repetitive, high-impact exercises like distance running, sledgehammer training is surprisingly joint-friendly when done with proper form. The tire absorbs the impact, sparing your wrists, elbows, and shoulders from the jarring stress of extremely heavy barbell lifts. The dynamic, multi-planar movements also improve mobility and stability, reducing your risk of injury in other activities.

Not to mention, the constant engagement of your core and stabilizing muscles builds a body that’s not just strong but resilient. You’re not training for the gym—you’re training for life.

How to Get Started: Unleash Your Inner God or Goddess

Ready to swing? Here’s how to dive into sledgehammer training like a true warrior:

1. Get Your Gear:

    Pick a sledgehammer (start with 8-12 lbs if you’re new, 16-20 lbs if you’re seasoned, anything higher and with control, you're a very ambitious beast).

    Find a tire (check local tire shops or junkyards—they’re often free). If you want to get a half tire that is of fine quality, check this out.

   Optional: Gloves to protect your hands, though calluses are a badge of honor. 

2. Master the Basics:

   Stance: Feet shoulder-width apart, knees slightly bent, core braced. If you feel more comfortable and stable with a bit of a wide stance, use it but be careful. I use a wider stance but be sure to have solid posture.

   Grip: Dominant hand near the end of the handle, non-dominant hand closer to the head for control.

   Swing: Drive through your legs, rotate your hips, and bring the hammer down with force. Follow through like you’re splitting the earth.

   Form Tip: Keep your back straight as best as you can and let your legs and core do the work. Don’t hunch or over-rely on your arms. If it's a heavier hammer (25-30+) use good technique when lifting to solidify the thrust down.

3. Progress: Increase hammer weight, swing volume, or circuit intensity as you get stronger. Track your swings and aim to beat some numbers.

Why Sledgehammer Training is one of the Ultimate Power Moves

In a world obsessed with shortcuts and flashy trends, sledgehammer training is a return to what’s real. It’s raw, it’s primal, and it’s effective. You’re not just building muscle—you’re forging strength, resilience, and a mindset that carries over into every challenge life throws at you.

So, grab that hammer, find a tire, and start swinging. Let every strike be a reminder that you’re not here to blend in—you’re here to dominate. The world doesn’t reward the timid. It bows to those who wield the hammer with unrelenting might.

Unleash the beast. Swing hard. Live harder. Be amazingly awesome

Note: Always consult a professional before starting a new training regimen, especially if you have pre-existing injuries. Train smart, train hard.

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

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

The Forge of Legends: What Is Stronger Grip?

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

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

The Power of the Grip: Why It Matters

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

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

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

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

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

Tools That Forge Of The Norse Gods

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

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

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

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

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

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

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

Join us Strength Seekers

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

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

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

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

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Conquer The PUGS From Stronger Grip

 Also known as Push Up Grip Spikes.....

Mixing bodyweight royalty and building insane grip strength at the same time. Time for some truth bombs about the bad ass PUGS from Stronger Grip. These savage beasts are no joke and being custom made by one of the most awesome welders around, you know you're getting something that was made for the Gods of Strength. They're not just tools to build insane power and hands like Eagle Talons, they're a call from the jungle. Forging wrists of steel and building a dominant upper body that'll make silverbacks want to join up. This is taking the Push-Up to a whole other dimension that will shake the very foundation of your routine.

Like I said, Push-ups are bodyweight royalty, they've built athletes, warriors and help sculpt some of the all time greats of the Bronze Era of Physical Culture. Standard Push-ups are great in their own right, some will call them the king but at some point, doing a certain amount of reps aren't much of a challenge unless you change the variation or keep adding reps and sets until the cows come home. In some of my personal workouts, I've hit as many as 600 and normally settle around max 200 in circuit training. Now, when it comes to the PUGS, this changes the game. These aren't your grand pappi's typical push-ups. These fuckers are 3 1/2 inch globe shaped weapons made for battle. They can be torturous and will have you begging for mercy.

Crafted by the man of the hour, the man with the power, too sweet to be sour...Ryan Pitts at Strongergrip.com. The spikes are like a love letter to real grip strength and power that is functional. The inspiration to these, a customer of his named Louie (shout out to a maniac of iron), they take the ever lasting classic push-up and amplify the intensity that cranks up to 11. The main difference between these and the classic, think swinging a baseball bat and wielding Thor's killer hammer. In order to do these, you have to own and control every fucking inch of the movement.

The globe shape forces the hands to work with a vengeance. Nothing flat or comfortable, just powerful, pure and raw engagement man. Every muscle in your hands, wrists and forearms are firing on all cylinders. It's beyond pushing; clamping down on a 3 1/2 inch sphere, battling to stabilize as you lower yourself and explode back up. Think of Arm Wrestling but against the floor while doing push-ups. What would be the result? Forearms that are becoming like steel cords and a grip that can crush walnuts. These are great for MMA Fighters, Climbers, NFL Players or whoever wants hands that don't give up.

Let me ask you this: Have you ever tried balancing yourself on a round shaped surface while pressing your own bodyweight? It's quite a different beast bro. The PUGS are in full demand of insane wrist stability, engaging those other tiny muscles that the classic push-up doesn't comprehend. Want to have a solid punch? Build stronger wrists. This also goes for swinging a bat with incredible speed plus fewer injuries when you're throwing down in the cage or hauling heavy ass loads. These sweet little monsters, can be your secret weapon.

Don't be fooled now, these aren't just for those arms, the instability of the globe shape fires your core, shoulders and even the legs like a dragon in order to be steady. Every rep is a full body battle cry, forcing you to lock in and focus with immense intensity. It's a trifecta of a plank, push-up and grip workout all at the same damn time. You'll feel it from the fingers, all the way down to those toes and have new growth in the stabilizer muscles.

The beauty of this design, is that you can grip in a variety of ways for leverage and more. Grab the top like the claws of a bear or choke down lower for a challenge that's a little twisted. What's really cool here, is that they come with these rubber pads for smooth surfaces so you can take these rascals out practically anywhere. Nothing flashy or chasing likes on Twitter or Insta, these are about raw strength that help you in your journey. 

The Spikes remind me of the old-school strongmen. The guys that bent steel into shapes, tore thick phonebooks and ripped up decks of cards like their life depended on it. The love of experimenting with things that generated strength that was real, unadulterated and intense. 

Grab a set of these and keep being amazingly awesome.

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