Why Are Dopamineo Bands Such A Powerful Conditioning Tool???

From a certain perspective, developing levels of conditioning isn’t about getting tired. It’s about giving the body the opportunities to keep at it when the easy way out would be to just end it.

When it comes to valuable tools, these bands are an ideal outlook on my view of being in great condition. The legendary wrestler Karl Gotch said “Conditioning is your greatest hold” which leans more to the sport (more specifically Catch As Catch Can Wrestling) but on that similar idea, my style is through a fitness perspective by saying “Conditioning is your greatest asset.”

The bands do provide resistance, just not the same way as you would do with weights. The more you stretch the band, the more tension it creates which increases difficulty compared to weights where the resistance is the same throughout the entire range of motion regardless of the exercise. they also provide consistent feedback. It’s not just simply going from one area to another, the resistance is constantly there and changes when you move further or closer to its anchor point. Controlling the body, maintaining tension, focused breathing and producing effort that is continuous.

That’s one of the brutal truths of conditioning. The workouts can be very hard or they can be very light depending on your goals, level of fitness and what you need to do. If you have read another article I’ve written here about using a Deck Of Cards, you’ll understand why it’s a favorite of mine. I have also dabbled quite a bit in circuit training to keep a pace that is intense but have the ability to keep going round after round without wearing down. Some of the best athletes in the world who use them do warm-ups, finishers, work on their athletic development or use them to be able to move better throughout the day so they can be more productive.

A gym isn’t always a requirement, it’s an option. I personally have used these bands in a a gym as a finisher after using weights for 45 min to an hour doing circuits that went up to 500 total reps in 20 minutes or less. Only a few times but it still put me in a state where I felt fucking great and didn’t get sore or have issues walking back out the door to go home.

It’s not complicated to set up and you don’t need to go for hours on end to get a beneficial session going. Hell, on average, my workouts lasts less than 30 minutes depending on what I want to do, if I go for 20 rounds doing 5 exercises for 10 reps each, the timing varies from 30-40 minutes. It’s another reason why I believe they’re valuable at any age.

A young athlete like in High School or even in Pee-Wee sports, can develop their conditioning using bands like the Fly, Feather or Light so a parent/coach/mentor can teach them work capacity. For heavier athletes, the Middle to Heavy Bands can turn them into lean, mean fighting machines that have exceptional endurance and be able to strength train without always relying on heavier external loads. For those who have been at it for decades such as myself, they can be used to maintain health and cardio to continue to move efficiently.

One component however really opens the doors to be a fit individual with these bands and that’s hitting your mental game on another level. A solid level of conditioning is also a teacher of being able to deal with discomfort. That’s not the same as reaching to aspects of pain or doing something stupid to hurt yourself, discomfort is the big word here. What’s the major difference?

The ability to work through a demanding band workout whether it be a circuit, set and rep and scheme or whatever, the mind will eventually start to play tricks on you and throw several reasons to slow down, give up or just prance on through like it was meant to be easy. This is where things get very interesting. They teach you how to handle your composure in times of fatigue. Be able to control your breathing in the midst of pressure and maintain your technique when it gets tough. These bands will work with you when you learn to respect them and work alongside them as one entity instead of fighting yourself or them.

That specific mindset is very important to carry over into other aspects of life, not just sports. It’s not easy cause life can be hard as it is. There’s never 100% mastery over this but it is part of the journey of becoming even 1% better. Even the smallest fraction of progress still leads to the bigger picture. Being uncomfortable doesn’t always indicate of giving yourself the reason to stop.

It’s a valuable lesson regardless of age. This is why I favor them so much beyond just being able to get through workouts. You can make them as challenging or as “easy” as you want without making it so damn complicated like with other programs or methods. Being able to manipulate the pace, change exercises on a dime and make your rest periods long or short is up to you. They’re the kind of tool that allows freedom in ways you may not get with weights, they’re a great addition to weight training but you may not be able to travel with a barbell or dumbbell so much LOL.

I have taken these bands to many places such as……

The Beach

The Park

At A Lake

Even In A Rec Center

Start putting in the work and you’ll start to see things in ways that are not only fun and enjoyable but it aids in how you can stay fit or increase your fitness. Simple, adaptable and portable.

Make those efforts count. Be amazingly awesome and check out Dopamineo.com and see what kind of bands can suit for you and your goals. Use the Discount Code POWERANDMIGHT to get a some bucks off your order.

Playing Like A Kid Again!!!

 When we were little, we had wild imaginations, putting thoughts out into the world and create something out of only by what we dream about. As we get older, we become more analytical, cautious, only use what we see and not what we can think of. We become the entity that loses that fire and passion to be creative out of necessity. Is it too late to feel that drive again? To be creative, passionate and to use our thoughts into action? I firmly believe we can and it starts with what we already did as kids and that’s moving like a wild animal.

Remember what it was like to pretend we were bears, apes, tigers, snakes and such? We mimicked our favorite beasts and critters by playing games like tag and racing each other. What happened to that? Being realistic in the adult world is what happened and we went from crawling, jumping and playing to office desks and bringing people bad food in restaurants LOL.

Now, there are things as we get older we need to be aware of and we aren’t always able to play the way we used to and bounce back like it was a cake walk, but we can however; make a difference in how we still can have that child-like quality but put into action how we apply it to what our bodies are capable of in the moment.

Off and on for more than 20 years, I have practiced the art of Animal Movement and it’s multiple styles depending on who teaches it and what is utilized. From crawling to combo moves to HIIT, Tag, Races, Dice Games and others, I am always finding ways to make workouts look like play because I still am a kid at heart, even in my 40’s. I still want to feel what it’s like to mimic an animal in the wild.

Where to even start if you’re just getting back into it? Well, it’s best to start with the basics and work up to them in a variety of ways. One would be to start Bear Crawling which is the simplest Animal to practice. Start with 1-3 sets of 10-20 seconds of just getting the feel for it again. Don’t need to rush or speed up, just focus using opposite arm and opposite leg patterns until you become good at it. As time goes on, build up until you can go for 1-2 minutes non stop. If you want to really be ambitious, one of my favorite workouts takes no more than 5 minutes where you Sprint in the Bear Crawl for 10 seconds, rest 20 seconds and repeat for a total of 10 rounds. 2-3x a week max for this.

Some days, I would wake up, Bear Crawl for 1 minute, rest, Gorilla Hop/Jump for 1 minute, rest and then do a Tiger Crawl for 1 minute. 3 minutes of movement is often all it takes. This is particularly a good workout to build cognitive strength because of the constant movement and patterns being used. It potentially can wake you up better than a cup of Coffee.

At the park, I would sometimes do different crawling patterns, combine different animals together to create a hybrid or do one movement after another and switch on a dime. When I rest, I walk around focusing on my breathing until I’m ready to go again. Sometimes I’ll do this kind of training for 10 min, 20 min or even a few minutes just to get a good sweat going. I get to play and challenge my brain to see what can be done next.

In the video below, you can get an idea of what I mean by this….

When I do these things, I feel like a kid again, living out my imagination and having the time of my life. Sure we have responsibilities and need to do things in order to live amongst our means, but that doesn’t mean we can’t learn to play again and make things in our lives interesting and playful. You can too with a little practice and doing what’s possible for you.

One course in particular I use that teaches you all kinds of moves and blending them together is called Movement 20XX where it combines the elements of Calisthenics & Animal Movement. Learn and have fun with it.

Fitness is not always about reps and sets schemes or having to go to a gym and face the unpredictability of what to use and maybe wait for people, things like this give you the freedom to explore your inner child and building strength from another perspective. You can do these at a gym if you’d like (preferably in an area where it won’t be in anybody’s way) or do them on off days to keep things flowing. They can be done as warm-ups, finishers, 2-A Days or whatever you like, the choice is yours. That’s the beauty of it.

Be amazingly awesome and let’s keep the imagination and play alive so we don’t have to get stuck in a damn nursing home later in life.

On a side note, a new era has begun for Power And Might as I have ventured out into a new space to write and share my love for training. If you'd like to check out the new spot, go to the comment section or send me an email using the Contact Form and type in POWERANDMIGHT and I will send you a link. 

Lighten Up Will Ya?

In my last post, I talked about (in not so many words) what happens with either ego lifting or understanding that we are all human and we mess up sometimes. That was based on me handling a 45+ lb mace getting both solid reps in and making mistakes. 

This time around, I lightened the load and brought the weight down to just under 27 lbs. (26.7 to be exact) and that was a comfortable weight for me to swing with and build back up again. Eventually if I stayed consistent, I probably won't go higher than maybe 35 lbs. because in reality, I'm not about one rep maxes, I want to be able to rep it out well and have greater control than to just haul it and try to set some kind of crazy record. 

Here's doing the 10-2 exercise and it actually felt great. Filming wise, there aren't any BTS stuff where I hurt myself again because that never happened with that weight. Smooth, crisp and in far better control.

Although the Mace isn't something I swing often, I do like messing around with it and being able to get some good training in. Might show some other stuff sometime like Gravediggers and one of the exercises back in the day I learned from Strongman Kevin Wikse called Thor Catches Loki. 

Doing 360's is the most basic exercise to learn with the Mace and building some good grip strength along with honoring those who came before me. One guy I had a conversation with recently who's known as Mr. Maceman Rik Brown and knows that with those little progressions, I'll be spinning a mace like a propeller LOL. His words, not mine. This guy is incredible and is one of the most highly decorated teachers in the U.S on teaching how to use Maces and Clubs. From complete beginners to world class athletes, he teaches it all and has trained alongside wrestlers in India and has taught Mace swinging all over the world. A valuable part of modern day Physical Culture. Shit his training with a 7 foot Mace is bad ass. Here's my set of 360's below...

Training is part of the journey and learning what's possible and what to correct so you can get better. There are those who would rather steal your money than to see you succeed and believe they're the only ones that you should learn from. That's pure ego and not someone that's worthy of being trusted. Hell, they contradict themselves a lot and don't even realize it. Calling themselves the best at this or that when even someone like me who can name 10 guys at the top of my head who are not only far better than guys like that, but are actually more successful, don't act like Controversial dickheads who are desperate for attention and con people into buying things that are just copy and pasted bullshit LOL Nothing original and plagiarize others' work including mine. 

Let's lighten up shall we? Be real and learn things that carry over to other aspects of life. Real winning is inspiring others and making a difference that leaves you being remembered for things that matter. Losing is thinking you're above everyone else, acting like you got some high IQ for fitness and anyone who disagrees with you is coping or a loser. Losing is telling others you need to be skinny in order to look good and drink more water than an ultra marathon runner on a daily basis. Not to mention the fact that some of these guys are heavy smokers and look anorexic, that's pretty bad if you ask me.

Make the effort to get a little better, even by the smallest fraction because it will lead to a bigger picture. Swing the mace with pride, swing with power and swing to honor those of the past. Have fun and keep being amazingly awesome. 

What's The Worst That Could Happen?

 Training isn't always pretty and sometimes shit happens. Earlier this past week, I wanted to go out to the park and play around with the Stronger Grip Monster Mace which I filled to 45+ lbs. Wanted to film a some stuff and even go shirtless which I rarely ever do and I know I need to work on my physique a little better (being modest here). The strength and condition is there but the look could use some improvement. 

Moving this son of a bitch wasn't fun and I did end up hitting myself a few times which you can view below.....

I originally didn't want to show these bloopers cause I've always been a guy who would just do the exercises the best way I could and go with it. This time, I figured what the hell and show that I can be vulnerable and it was scary as hell. In many cases, you're expected to have the perfect physique, picture perfect form and put on a little facade that you're above others because if you're even a tad normal compared to those who don't work out or show more vulnerability, you're not portraying what some people think you need to be. 

We make mistakes, we have our own struggles, even from doing this for decades. In my years of filming, training and putting myself out there, I have failed more times than what was the end result you end up seeing on social media and on this blog. I wanted to give people a glimpse that I do screw up sometimes. I didn't purposely hurt myself and reveal that it's ok to hurt yourself. Never want someone to hurt themselves but to give insights that even what we do to inspire others is that, accidents do happen and it's important to learn and correct our mistakes. 

I did eventually was able to rep the mace with that weight, even if it was just a few. See that below...

If I hadn't shown the bloopers, you may have thought that yeah, I am able to do this and it was on the first try. The truth is, like many times BTS, I've had to do several takes of things which in some aspects are a workout in and of themselves LOL. 

I don't have the perfect body, quite frankly there's no such thing but I also know I would like my physique to be better than what it is right now. I don't care much about being an IG model or be on some magazine cover, that's not part of my journey. I know I can do better, it just takes time and patience which the latter wasn't always my strong suit. I have ideas in, certain training styles and better eating to get me there and I may not show anything shirtless again for a while. I'm still grateful that I weigh far less than I was at my heaviest at 275. I'm now in the 230-235 range mostly these days and have stayed in that range for years now. 

Can still handle certain stuff well and I have no problem in the cardio department, it's now really a matter of just looking a little healthier and gaining better habits. It's all part of the journey right? 

Change is hard and I know for a fact there are some people out there who want to see me fail and will do almost anything and say anything to make sure I do, but I'm still standing and I won't stop fighting. I've got better things to do than to listen to some jealous shmuck with a grudge (not to mention a very disturbing obsession) that sends me sick and sexualized notes on a daily basis using aliases that show the same behavioral patterns and moronic high school trash talk. 

Anyways, the world isn't perfect and too many people chase perfection which in some aspects isn't a bad thing but if you're going to beat yourself up because you're not perfect to others, things will never happen the way you want them to. It's more important to get better at things little by little and do them with solid technique. Chasing perfection can become an addiction and addictions can bite you in the ass if you're not careful. Chase becoming better than you were before. You may fail at times but you don't give up and don't stop becoming a better version of yourself, even by the smallest fraction. Every tiny percentage of becoming better, leads to the bigger picture. 

Weights And Bodyweight Are The Only Methods That Matter?

Brace yourselves today everyone because we are going into territory today of why Dopamineo bands are so god awful. I mean just terrible as shit. At least that's what some people want you to believe when it comes to resistance bands. I mean after all, there's only 2 methods of training that are the only ones that matter and are REAL!!! Weights & Bodyweight Exercise.

Dumbbells are the ultimate in free weights.

Barbells make you a real man.

Kettlebells because of their versatility and to make you functionally strong.

Things like Pull-Ups, Push-Ups, Squats are the GOAT when it comes to bodyweight and turn you into superman.

When it comes to resistance bands like Dopa on the other hand, apparently somebody crossed some kind of line in the fitness industry that is straight out of fantasyland. I mean obviously our muscles can tell the difference right?

"This sucks, we're contracting against tension but it comes from rubber/silicone. Only a Barbell or doing heavy weighted push-ups use REAL tension."

That's just some people's logic I guess. Then again, there's another issue with that's even bigger than that when it comes to the Bands. They're not going to turn you into the next Mr. Olympia Contender. How tragic? Well, neither will bodyweight training or picking up a dumbbell and sure as hell won't be lifting crazy weight with a barbell. 

If you plan on building some kind of physique that puts you on notice for the IFBB, it takes years of specialized training, discipline, nutrition, some luck in the genetics department and not to mention the most likely candidate of steroid use that is carefully dosed and consistent. Let's throw in Recovery while we're at it.

Aside from not being able to look like a cartoon character from the 80's and 90's, here's where things get interesting....

There are some numbnuts out there trying to convince people that if you don't take up weight training, bodyweight or both, anything else is as useless as putting out a fire with gasoline. Why do they choose to be this unintelligent and moronic? According to their ideology (or just to listen to the sound of their own voice), there can be no middle ground. No experimentation, different styles of resistance or adaptation and no need to learn how to make a different tool work. Just throw around heavy shit like an exaggerated claim with no proof for example of swinging a 40kg club with one hand and repping it like a lightweight. Hell, just do basic push-ups and squats but god forbid a band is the devil and creates losers and cucks. 

Here's the real truth you guys, Dopa Bands aren't meant for everybody and here's what I mean by that from a realistic and direct point of view:

They're not meant for the type of people that automatically hate them and decided they have no value before ever putting their hands on one. 

They're in no shape or form for the people who are desperate to have every single exercise be familiar before accepting the fact that it provides resistance that is as real as any other method. 

Last but not least, they're not for the online "Gurus" or "Experts" who's entire personality from a training stand point is summarized by "Weights work, bodyweight is better. Therefore, anything else is wrong." That's not science, logic or even a form of competence, that's a cop out and narrow minded way of thinking. 

Seriously, Dopamineo Bands doesn't replace weights or bodyweight and can't guarantee they'll make you look like a superhero. They're just another tool in the arsenal that is another form of resistance training. Controversial concept I know. Hit the iron, go hard with push-ups, pull-ups and squats. Nobody is actually taking you away from any of them, but if you want to be an ass and run your mouth making a lame illegitimate argument that training with resistance bands are useless because they're not your ideal method, it isn't the bands that are the problem. It may be that little tiny speck of a bubble you live in.

The goal everyone isn't to win an argument which method is real and which is useless. It's about building strength, mobility, being active and to live a long quality life. So if you would like a tool that can be an addition to your current regimen or use on off days, Get yourself a band or set of bands. go to Dopamineo.com and use my discount code POWERANDMIGHT. The best training tools are the ones that keep you doing the work. Be amazingly awesome 

A Strong Neck To Keep Head Banging To Bad Ass Rock & Metal

 Every now and then, I think about some of the concerts I've been to in my life. Seen plenty of groups including Black Sabbath, Rob Zombie, Joan Jett and others. One of my favorites to go see was my friends Archer who consisted of three members (Dylan Rose, Tyler Bramlett and Isaiah May) and would play covers of 80's metal bands and their original songs. They did battle of the bands type gigs and played a lot on the main stage and atrium at this place in Santa Cruz called the Catalyst which I think isn't going to be in that area much longer. 

Going to those concerts were a lot of fun and got to be in mosh pits, head bang with other friends and even hung around a guy once or twice who was an American Idol contestant back in the day who had the legendary guitar icon Zakk Wylde on stage. Isaiah was the bass player for Archer at the time, one concert, I got too close to the stage and was head banging and all that. All of a sudden, I got hit by the bass like it uppercut me and it was hard enough that it could've knocked me out but with all those bridges I was doing at the time, my chin and my neck was strong enough to withstand the blow and just laughed it off. I told him about it later on at a gathering for a BBQ or something and he apologized to me about it and just shrugged it off, it was my fault and he was doing his thing.

I love rocking out man and having a strong neck that doesn't cause pain later on, even when the adrenaline wears off is a key to keep having fun. Having a neck that can handle more than just rocking out is an aspect of health that is really neglected. It's having that possible whiplash and may even get hurt getting out of bed. Doing bridges are awesome and if you're healthy, practice them using the methods from Logan Christopher's Advanced Bridging Course. 

The next best thing in addition to bridges or even self resistance is using the Neck Flex. Working your neck in various positions using the resistance band that comes with it can develop muscle and even utilize injury prevention as much as possible. Do you need to do a ton of reps? Not really, especially in the beginning where you're learning to control the movements and not flopping that thing around like its a fish out of water. It's about feeling the muscles, controlling the resistance and understanding the mechanics. I worked up to high volume because that works for me and I enjoy training that way. 

If you're going to train with weights, be sure to get going using weight that gives you the opportunity to work the neck with control. In the wise words of Yoda, "Control, control, you must learn control." Now, that doesn't mean your neck is going to grow two inches in less than a couple weeks that some people have claimed while looking like they have a pencil neck that looks exactly the same after using a cheap knock off for 5 minutes. Growth takes time like anything else and it's not always about size either. Shit, I love having a thick and strong neck but in reality, what I love more is the fact that I can turn in all sorts of directions and not feel pain or feel like there are kinks that need work. Each exercise is focused and as precise as I can make it. That's the true way to do it whether it's for high volume or whatever.

Even as a Rock/Metal Artist, having a healthy and strong neck goes a long way to keep rocking out as you perform to the crowd. Neck work is mainly neglected because it's out of fear that if you do things and work the wrong way, it can lead to some kind of disaster. That can be said for practically any exercise but when it comes to the Neck, it can potentially be fatal. It sounds scary, I understand but working those muscles whether you're an athlete, a head banging spectator or whatever can help generate nerve force and strengthen the spinal cord along with the muscles of the neck. 

Having a healthy and strong neck can potentially limit headaches and migraines at an alarming rate. This doesn't mean they cure them and I wouldn't test the theory while having either one but with consistent training, it potentially takes things down a notch and be able to have greater clarity and neurological function. 

Take care of your neck, it's one of the things that keeps you alive LOL. I really hope you enjoyed this post and got a little kick out of it. It's fun playing off the little things in life and giving people an outlook that makes strength training worthwhile for the things that matter to you. Go to https://www.theneckflex.com/ and get your hands on the cream of the crop when it comes to Neck Harnesses. Learn the valuable info of training using the band and chain from The Emperor of Neck Training Mike The Machine Bruce at his Youtube Channel HERE!!! Want to shave off some money on your order? Use my code POWERANDMIGHT and tell them I sent you. They're good guys. Also check out for info from Neck Flex themselves by going HERE to their Youtube Channel. 

I got to tell you man, Mike Bruce's neck is so thick and powerful, if he was at the plate in Oracle Park, he could use his head as the bat and hit one out to McCovey Cove and it be just another walk in the park for him. 

Little Neck-Ism just for kicks since it has been a minute. 

Be amazingly awesome and don't stop having a blast. Rock on everyone. 

Here is a little old school metal to rock out to....One of my personal favorites from Black Label Society

Small Increments Of Muscle Building Using The Neck Flex

 Throughout my journey with the Neck Flex, it has given me a better perspective on training the neck and utilizing not only preventing injuries as much as possible but to increase muscle mass, even in very small increments. For months, I've worked on it consistently just using the band and a little bit of chain Isometrics, doing hundreds of reps multiple times a week. 

I have written before why I don't use weights for the neck which you can read>>>HERE!!! Not to mention the fact, I wanted to build up my neck a bit more since having a thick neck is more than just for show. It's a sign of strength next to having strong muscles that are shock absorbers and lessen the chances of injuries. Also its fun to be a part of the Neckzilla Family LOL.

Starting out doing a couple hundred total reps hitting areas of the neck from several directions. Worked up to 300, 400 and now at 500 total reps (100 Reverse Neck Curls, 100 Neck Curls, 100 Half Circles W/ Chin Tucked, 50 Ear To Shoulder Each Side, 50 Neck Turns Each Side), it has been a hell of a ride. The tempo sometimes is slow or fast depending on what I want to do. If I did weights, sure my neck would grow slightly bigger and doing far less reps but for me, the other benefits may not be as effective and probably wouldn't feel as good. That's just me, if it helps others using weights or machines with the NF, awesome and wish you the best in that. 

On Saturday while I was visiting someone, I had a friend measure my neck because for one, it's not easy to do it yourself and two, I wanted to know where I was at. Last I checked it was some time before I ever got the NF. It was around 17-18 inches and that was with no apparatus of any kind, just mobility and iso holds mainly. Since I started training with this thing, I had actually increased it to 18 1/2 inches. No weights, mainly just using the band and being consistent 4-5 times a week working on it and put on muscle. I figured it would be roughly the same but even putting on a half inch of muscle without machines or anything remotely heavy at my age is awesome. I don't even have any problems in my neck, no soreness or feeling lightheaded or even have spinal issues. 

Consistency is the real deal guys and it is possible to keep building muscle without having to rely on weights. You can do them if you want and if they work for you and don't give you any fits, do it. It's your journey but if I can pull it off using a freaking band, just imagine the possibilities for you. If I were to have a goal, I wouldn't need to go any further than 19-19 1/2 inches and that's a big if. If it stayed this big for a while longer, I'm happy with it. 

Now, some don't care much for having a thick neck and that's ok, having an aesthetically pleasing neck can work well for you and reap benefits that keep you going. Some others however; think they're an expert when it comes to building neck muscles when not only have they not learned how to use a harness even similar to this longer than a few days but have a pencil neck that a 11 year old BJJ white belt can clamp on easily and choke them out kind of makes you wonder why they even bother with it? It's just sad, it takes far more than a few reps and starting with a few pounds to truly understand how building the neck like this works and be a "expert" on it. Hell, I'm not even a full expert on it and I've had it for months and just told you what results I got from it. Don't be acting like an ass thinking you know more about training the neck than someone like Mike The Machine Bruce. Take one long hard look at him and you'll find even at 53, you wouldn't want to mess with him. 

 Make the training a journey to keep your life going. Not to try to one up someone or think you're better than whoever and do things to prove you're superior. That's just a dumb take and pointless as hell. Someone will always be better out there than you and can destroy whatever you think you're better at. It's not a competition, shit, you don't need to compete with anybody unless you're training for some sport or having a friendly competition among comrades. Do you and make the journey about improving yourself, not trying to upstage somebody else. Why, what's really to gain from that? Nothing, that's what. I'm no better than the next guy, we all have our own strengths and weaknesses. When I trained with Bud Jeffries and Logan Christopher, I never tried to be better than them, they were doing things that I couldn't imagine doing, just having the opportunity to be beside them and learn from them was enough. 

BTW, Happy belated Birthday in Valhalla to Bud. He would've been 53 this year, miss you everyday bro.

Anyway, keep at it and get your hands on arguably the GOAT of all neck harnesses, the Neck Flex by clicking HERE!!! Use my code POWERANDMIGHT to get a kick ass discount on your order. My personal recommendation, the MMB Pro Kit is the cream of the crop of all the kits. Be amazingly awesome and kill it in your journey. Train your damn neck, it could very well save your ass being possibly paralyzed. 

A Slam Ball Complex That Is Brutal, Simple And Effective As Hell

Here's a workout I did yesterday that I wanted to share with you all. 

Simplicity has become somewhat a lost art in the fitness world. There's always some new machine, exercises that some may tell you they're the secret to some crazy results claim and a dozen tools that aren't really NEEDED!!! Sometimes, all you need is a powerhouse of a slam ball. 

It's going to need a bit of space so this would preferably should be done at a park. My kind of place to train in my opinion. Here's a rundown:

Part A

Overhead Slam Ball Throw As Far As Possible

180 Degree Jump

Sprint To The Ball

3x

Part B

Slam Ball Push Press As Far As Possible

Bear Crawl

3x

Rest and Repeat until you've done 3 of them each. Not complicated but they will kick your ass. Doesn't take up much time either. Rest as long as you need. It may not seem like that much in writing but your lungs will feel it. 

What Makes This Effective?

It's not intended be some typical cardio session. This guys, is pure Power Endurance. Being able to explode with great intensity, recover and explode again when you start getting tired. That is part of a solid plan for Combat/Contact Sports.

Let's take a look at how each exercise gives off those intimidating vibes:

-The Overhead Throw For Distance

 We're looking at a triple threat here...talking knees, ankles, hips that are firing on all cylinders. A pattern like a Power Clean, Jumping Vertically, Shooting on a double leg. Say you use a 20 lber for example ok? It's not something you just muscle with the arms, its driving from the damn ground. The core, lats and even the triceps have to transfer that power in order to go overhead. Weak core? It's not going more than a couple feet.

-The 180 Jump

Many train to go forward and back, almost never train that re-orientation. Leaping high enough to turn in mid air. The stability in the ankles and knees while under fatigue. 

-The Sprint

Closing the distance after throwing with max effort and jumping. That's insanity as if it was named Brock Lesnar. Even for a short burst, in football, it'll be like a linebacker going after the QB as if the guy killed his mom. 

-Push Press For Distance

Time to go horizontal. This is some bad intentions for the chest press. A full body shove. If the throw was suplexing the shit out of someone, this would be like a block or a snapdown. 

-Bear Crawl

Do you think this is where most guys would break? A wrestling base or a drive on the gridiron. The ability to stay heavy and move when your tank is practically empty. 

What Are Its Best Uses?

1. As A Standalone Explosive Conditioning Session

For one of those days where you want to get a good sweat going but don't need to put in a ton of time. Give yourself time to prepare; a good 10 min DDP Yoga warm up, some pull aparts with a band, couple easy throws and then go in for the kill bro. Again, rest as long as needed, look to chase the distance, not the timing.  

2. As A Finisher

Murder this after a typical training day (hopefully not leg day unless you are psychotic) a couple times a week. It gives you that last bit of conditioning without getting trashed the next day. 

A tool of the trade, real world strength and busting your ass. Be amazingly awesome and let me know in the comments what you think of this workout or send me a note through the Contact Form.  

Kettlebell Swinging & Pressing: It's Not Fancy But They Do Work For A Good Reason

 Many systems of exercise these days involve complicated moves and schemes that makes you wonder if some of these people should be in the nuthouse. There's always going to be a claim of some secret exercise or machine that does the job for you when in reality, it's bullshit.

Some equipment have their place, some are just out there and wonder how the hell do people work with them? One implement however stands out as a great tool that stands the test of time and has been used by the old timers, average joes and some of the best in athletes in the world including guys like Alexander Karelin and Sig Klein. That implement is the Kettlebell.

Two distinctive moves that stand out and can be done practically anywhere since it doesn't take up a ton of space is the Kettlebell Swing & The Overhead Press. Nothing overhyped and fun as hell to do out in the fresh air. 

-The Conditioning, Power & Muscle Building From The Swing

It isn't a squat move in particular even though some have utilized the squat in order to generate some leg strength. In it's true form, it's a hip hinge movement. Explosive and hits the glutes, core, low back and hamstrings. It develops the posterior chain, creating strength and power that matters. When you need to pick something up, sprint with a vengeance or even wrestle, this gives you the tools for those other methods. The conditioning in and of itself is insane. Bud Jeffries mastered this move to the point where he was doing 1000 reps or more in various workouts in under an hour which in turn helped him lose over 100 lbs. Read about that in his book I Will Be Iron. It builds anaerobic and aerobic endurance at the same time. Great for building grip strength as well because of being able to hold on as you swing.

Don't need to swing heavy to get the benefits. One of the best teachers today on Kettlebell Swinging is Dave Whitley and his knowledge is about as awesome as you can imagine. 

-The Overhead Press: Stimulus Through Control

Strength isn't always in how much you lift, it's the focus and control that really makes the difference. Some like to utilize a jerk to get as much leg drive as possible which isn't necessary a bad in certain cases but you do want to be able to press and work the muscles in a very specific fashion that showcases strength and power. It's not rushing or ego lifting. It's true connection to the muscles you're working. 

The upper body does the most work. Engage the core as you clean and ready to press, focus on the grip, triceps and shoulders. Do your best not to jerk. Building thick shoulders and dense triceps, strengthen the rotator cuff and building tension. Progressive Overload. When you learn to be in control, the strength will follow in time. Creating real functional muscle and not counterfeit muscle that will break you. 

Progress isn't always pretty and perfection is virtually non-existent. The key thing to remember is that we all learn things differently and our progress takes more or less time depending in the individual. Don't chase perfection, chase being functional with solid technique that works in your favor. Even the smallest fraction of progress still leads to the big picture. Control the weight, own your reps and the muscle/conditioning will come. Be amazingly awesome and have fun in your journey. 

Sledgehammer Training: The Kind Of Strength That Also Meets Controlled Violence

 You can train in many different ways and practice methods from several eras. You can be on a machine and get something going, count reps until the cows come home on the bench until someone takes it over once you're done. Then there's the sledgehammer. A tool that just (pun intended), strikes different.

In the video below, working with a hammer isn't about looking like a pretty boy or following someone in a spin class, it's about making a killer piece of steel a part of building a powerful and strong physique that has the go along with the show. Working in unison as if you and that hammer are one. Control, Rotate & Lift as you put explosiveness into it over and over again. It's one of the reasons why Sledgehammer Training is about as bad ass as you can get

Striking with a hammer isn't always in just how the arms move. When done properly, the true power comes from the ground. Your legs, trunk and hips generate that incredible force while the arms create the guide. Scientific studies such as from the American Council on Exercise suggests that training with hammers build solid yet challenging coordination, strength, power and rotation. Emphasizing that the lower body is the engine behind it all.

Most of modern training has become or can be linear as hell. Typical push/pull/squat and all that. In and of itself they're not bad things, they are essential with great importance but us humans don't always live life moving like robots. We're meant to turn, twist, brace and chop to generate force from many angles. That's the beauty of the sledgehammer, it brings that rotation and even anti-rotation into the mix, making our core transfer all that force but also in a controlled manner.

It goes beyond what we know about ab training and not just seeing mirror muscles. It teaches to stabilize as we unleash hell. 

Another is when it puts great emphasis on forearm & grip strength. Just holding the hammer isn't going to make you some wild and crazy strong dude, it's really about controlling that long lever with a heavy head pulling the hands in directions they may not want to go. Each swing demands strength in the lower arms. Ever shook the hands of a man that works with hammers? It's quite noticeable. 

Conditioning is where it really starts to get good. Giving this implement a good swing in a repeated fashion, isn't just some rinky dink stroll on a machine that doesn't go anywhere, it tackles the heart rate with vast vengeance and forces your lungs to work at levels they're not used to. From the shoulders down to the legs, you have to keep producing that force. Some of the best athletes in the world understood this especially boxers and wrestlers. 

The mental aspects are profound. It's practically primal in this regard. The tool, a target and the job at hand. It's not complicated, just pure unadulterated effort. It's one of the reasons why training in this capacity has great attitude. The combination of aggressiveness, conditioning, grip, strength and other things into one nasty entity of equipment. It's a bad ass without even trying to be. It doesn't automatically make you a tough son of a bitch, it just doesn't give a shit what you say online LOL. 

Control the weight, generate the power and keep on trucking, or don't. Simplicity in the implement, the work, not so much. Be amazingly awesome and work on building that kind of strength that challenges the norm and gives you the type of capacity that has insane effects.

If You Want More Strength, Don't Ignore The Power Of Tension

 "Tension is the stimulus and Isometrics generate a lot of it."- Paul O'Brien

Simple statement that hits the bullseye. Our muscles don't give a damn whether resistance comes from a machine, our own bodyweight, a barbell or even a band for that matter. The response comes from the work being put in. It responds to the tension.

When it comes to Isometrics, it hits hard in this case. Within Isometric Exercises, it stops being about moving mindless weight from one direction to another. You are the one that is deliberately building and ultimately maintaining the tension. Pushing/Pulling/Squatting by bracing and resisting at a stopping point or in other words generating force by going against something Immovable. Overcoming Isometrics if you will. 

That's the beauty of Isometrics I love the most. Being able to create my own muscular force without relying on a bunch of equipment. Straps, Walls, Rails, Trees and my own bodyweight can be more than enough. Create the tension and make the muscles work with a vengeance.

There are way too many people who are conditioned to believe that when it comes to training, it only counts when things are moving or having some crazy weight on a bar. That's complete bullshit. Movement in and of itself is a tool, just like Isometrics is a tool and when done with proper application, can build powerful amounts of effort.

The big key word here is EFFORT!!! If you're just simply standing there like and acting like you're pretending to push or whatever, it isn't going to matter much. True value comes from the intent you put into a hold. When you perform an Isometric Contraction, you put real power and tension into it, almost as if your life depended on it. Put your mind into the muscles you're working and apply that power and force with pure control. Once those few seconds are up, let yourself relax and recover. 

Isometric Training fits into practically any regimen or goal you want to achieve whether it's getting stronger, more conditioned, rehab/prehab, being more capable as you get older and even being more mobile. It's not a replacement of anything, but ignoring them because you were taught they don't hold any merit from some arm chair twig, makes you miss the bigger picture. 

What it all boils down to at the end of the day, the muscles don't care about a gym membership or whatever equipment you use, the tension is what will get it done and Isometrics provides that in more ways than you may believe. Be amazingly awesome and get your ass going with some Isometrics today.   

Why I Never Used Weights With A Neck Harness?

 For the longest time in my journey, training my neck was nothing more than Bridges & Self Resistance Movements. I never even thought of a Neck Harness until I got one in late 2025 because in most cases, guys used weights for them using chains and so forth. I was already content with what I built in my neck.

I avoided the harness really because I only thought it was used with weights. Sure it looked bad ass but you can't really travel with weights plus, I wasn't fond of trying to control weight while moving my head in limited directions. There weren't many movements to work the neck using weights and it's not ideal to use the same weight for every direction, it could put a kink in things. 

As you know, when it comes to weights, I do things more unconventionally and although aspects of weight training are great and have promoted them with the courses that Brooks Kubik has published and want to give people that option of how the old timers trained. The best weights I have ever reacted well to have been hammers, sandbags and kettlebells. Can still do a solid level of barbells and dumbbells like heavy shrugs with more than 315 and can curl in the 60's along with benching around 300 but they just never gave me the type of strength I craved.

Neck Training is essential for many reasons beyond the mats and the gridiron. Having a strong neck isn't about the muscle that is built, it's the strength of the bones and tissues that keep it mobile and elastic. You can have a thick neck but if you struggle to turn it or have stiffness that causes spinal issues, it's not worth developing that. You'd want to train the neck in every possible angle that makes it durable, strong, flexible and strengthens areas of the spine. Hell, when I was doing Bridging Gymnastics (Kicking over on the head), it was fun and I loved being able to accomplish that while not being a wrestler or a fighter but eventually, I drifted away from that and merely kept up doing Self Resistance Exercises up to 200 Reps working in different directions.

I understand the reasons to use weights with a harness or a machine and they have good intentions, but they're not meant for everybody. It just never entered my mind to do them that way. When I finally got the Neck Flex being inspired by Mike The Machine Bruce, I figured it was time to give something like this a chance. Since it came with a Resistance Band, that was just up my alley. It was a little tricky to understand at first since I'm not used to wearing equipment on my head. I trusted Mike and his judgement because our mutual mentor Bud Jeffries took a chance on us, Mike's reputation in fighting and knowledge of Neck Work was also a major factor. I got better and better at it to the point where I'm doing 300-400 Reps per session working my neck with the Band hitting every direction I can think of and learned. 

Since using the NF, my neck is just as strong, durable and mobile than ever before. The Bridges and other things still work well but there's something about the NF that those other things haven't quite caught on. Because of the use with the Band, I can control the resistance with greater efficiency and work a pace that's comfortable yet challenging at the same time. 

I highly encourage you guys to grab one or either of the bundles. You can still work weights with it as you wish and still get bad ass benefits but I personally believe the Band does wonders especially since its portable and you can train your neck anywhere you want. Shit, you can even get a discount of them on me using my coupon code POWERANDMIGHT, even with the affordable pricing the company already has compared to other places. 

Fun Fact: The Legendary Powerhouse Mike Tyson used a Neck Harness along with Bridging to develop his 20 inch neck for absorbing punches. At his age now, he may bridge a little but if he had a Neck Flex using a band, it could help with those old injuries. 

Be amazingly awesome. What has been your experience with a Harness and how have you managed to build your neck with one? Let me know in the Comments or DM Me using the contact form.  

Being On The Oregon Coast And Training To Keep Things Flowing

 Being near the ocean again was just incredible and putting in some training doing Isometrics, Dopa Bands & the 2 + 1 Sapate HIIT Workouts. Feeling the air, the sound of the waves, it's one of those great places to clear your head. Each day, there was a fun way to get some exercise in and then enjoy the rest of the time doing whatever. First night after getting into our Hotel in Lincoln City, did some Isometrics and using the band to stretch my body after being on the road for over 8 hours. The rest of the week was Sapate Workouts and a couple more Dopa Circuits doing 500-600 total reps each in Coos Bay. When we came home Saturday, I did a 500 Rep Dopa Circuit after a long travel day. 

I turned 42 last Tuesday and the older I get, the more I'm understanding that in fitness, it's not about who the toughest is or who can be so damn extreme consistently, those can be subjective but the latter has become more of a joke because of how much it's pushed by certain people. It's really keeping things flowing, especially after reaching 40.

I'll still push myself at times, hell those Sapate Workouts are hard and I do enjoy them. Testing things out but also being smart about what I do. I rather do things that build a future over beating the crap out of myself that leaves me wanting to sit out for days. I'm not breaking my streak to do that shit. Being on the sand and seeing the waves while feeling the wind of the sea reminds me of these things. Sometimes it's calm and other times, it creates a greater force but they always keep coming. Always in motion, that's a big proponent of my fitness journey.

It's those days where you can hammer out a high rep workout that can have you breathing like you ran sprints but other times, you can do some Iso Training, creating heavy tension and letting those muscles work without pounding the joints into an oblivion. Being over 40, I know I haven't peaked yet but I also know that when to go hard and when to back it up a few notches becomes an art form.

It also doesn't mean slowing down or making excuses. It means you're training with purpose, a structure that has meaning. Being able to train anywhere has become somewhat of a lost art, sure you can do just body weight and be cool with it, I encourage it wholeheartedly but having things like Bands on hand just adds not only the variety, but also getting an on site education to what you can come up with and developing abilities that keep you young and vibrant.

There's nothing fancy about old school training, it's the consistency and the use of your imagination that will have you going into new realms of strength, health and durability that didn't seem to exist before. Too many these days feel turning 40 means you're going downhill. Not me man, I don't believe it for a second. Do I train exactly the same as I did at 21? Nope, but that's ok. Do I believe I'm doing better now? Very much so, because I've learned that wisdom comes with age and experience. Adapted to what my body responds to and how to progress intelligently. That's what knowledge through trial and error over the years gets you.

Nature is a great teacher. Giving us lessons that can last a lifetime. When we pay attention to things in a different light, it shows us what we are capable of. The weather changes, the tide can be low or high, the wind can be calm but out of nowhere can be gusty. It teaches adaptability. The way we train shouldn't be any different. Some workouts can feel incredible, others can be humbling and even question our life's choices, we can seem invincible in one sense, at times just showing up and doing what's possible in the moment is our victory for the day. Just don't stop moving.

For those over 40, don't spend so much time worrying about what was in the past, stay the course on what you can do today. Experiment, learn new challenges, the journey doesn't end because a calendar tells you you're a year older. Think of it as a new chapter, a new adventure on the horizon. 

As for our time on the coast itself, we saw beautiful sunsets, witnessed a proposal within yards on the beach and even celebrated a little of it, some awesome lighthouses and spending time with people that we don't see very often even though each time we do, we pick up where we left off last. We smiled, took little trips down the coast and created memories that will never leave us. Being loved and sharing it with the people that matter to us. Life can be hard at times but there's beauty in it as well and that is also what keeps things flowing. Be amazingly awesome and have a great Monday.

Share some of your favorite travel memories in the comments.

A Hater's Workout: Lots Of Typing, Zero REAL Training Done

 I saw a lot of this with a hater of my own. Some idiot who barely does 10 Squats on a Youtube Video will write a Tolstoy like Novel of a post about my own form and say the dumbest things that make no sense, not to mention plagiarizing my articles to make up fake reviews for his so called Isometric Course (if you even want to call it that, mainly copy and pasted garbage with no originality or actual training structure). Hell, he couldn't post a video of a real hold to save his life.

It's funny how some of these people utilize anecdotes more than actual science and individual adaptation and only post what they believe is right otherwise anything else outside their messed up bubble is wrong. 

Let me tell you the truth.....

Pseudoscience isn't real science. That should be a painfully obvious "No shit sherlock" moment but most of these guys can't get that through their overly biased thought process. Realistic research starts with the actual work being done, I've shown things like my bands and even performing a full Deck Of Cards Leg Workout. All he really shows is dumb rants and small little "hints" of his superiority to things like Pull-Ups when he struggles to get 6 yet claims he can 25 like its nothing. Talk about bullshit. 

Anecdotes aren't evidence either especially when it comes to the most exaggerated claims. Things like losing 132 lbs in less than 6-8 weeks. How the bloody hell is that even healthy? Where's the science behind that and being able to function? Even losing that in 6 months would be pushing it. It's not true, sure he lost a lot of weight but it wasn't in that period of time unless he did some kind of liposuction and made sacrifices to maintain it like his sanity. Making up stories like being able to casually swing a 40kg Club in each hand. I've seen footage of several people doing this but its nowhere near casual, it takes a load of coordination and not only strength but to even get those damn things upright in the first place. If you're claiming crap like that while weighing less than 135 lbs soaking wet, you better put up or shut up and not just picking it up and actually swinging it, put it on a scale to see the actual weight. For the record, 40kg is 88 lbs.

What's their biggest tell?

The Obsession. I've never met a strong dude that spends his day bitching and moaning about other people's training style or doing everything possible to debunk them. Real men, spend their time training and doing things to make it better for themselves. Weak men, take more time to hate. It's practically a full time job: Scroll, Analyze, Debunk and repeat over and over. No training that means anything and stay stuck as a pencil neck twig with a grudge. 

If your training works for you, that's awesome. If you like pull-ups, do them until the cows come home, like swinging clubs, cool. Just make sure you write the accurate weight instead of some outrageous arbitrary number that makes people question your math skills. Don't tell me about my form in certain movements like Hindu Push-ups while you turn it into something overly inappropriate. What is wrong with these people?

Here's an idea: Put your damn phone down or put the laptop away and actually move your ass doing something. Spend less time writing your little pity parties playing the victim and actually train. I highly doubt you will since you seem to care about what I do more than what you can do for yourself. Quit the hating, click baiting and be a man. Actually do something productive in your miserable life. 

Damn that was quite a rant wasn't it? Sometimes you just got to get stuff out every once in a while. Keep kicking ass everyone. Be amazingly awesome.  

100 2 And 1 Sapates Workout

 Today was a hell of a test day. Wanted to see if I can do 100 of the 2 & 1 Sapate Exercise. Keep it at 10 reps per set, 2:30 of rest in between and go from there. Normally it takes me 5 seconds to complete 1 rep of this and on my HIIT days I can do about 6 in 30 seconds. Doing 10 of these in a row is actually pretty damn tough. 

I knew this wasn't going to be easy and it would get harder by the later sets. Even with the amount of rest I was taking, the reps were getting heavier by like set 4 or 5 and my breathing was feeling like I was doing sprints. There was even a split moment where I wanted to quit but it faded so fast that barely even remember which set I thought it. I was determined to hit that 100. 

This was really pushing my own limits and testing my conditioning and mental fortitude. It was Strength Training, Cardio, Agility and Explosiveness all in one shot. As time went on, the pacing had to slow down a bit because I was feeling the lactic acid build up. This is where the resting was a godsend because if I did any less especially for later sets, I would've felt like my legs were like jello and my breathing would've felt so damn unbearable that it would've been a miracle to get past sets 6 or 7. In later sets, think my timing per rep went up to about 6-8 seconds per rep which is still hard considering what kind of exercise this is.

Every time I walked it off to rest, I just did my route around the living room, calming my breathing as best as I could and think intently about making it through the next set cause it did get harder and harder. Felt like my heart was going to jump out of my fucking chest and it seemed like I was ready keel over and die, but I kept going. I kept fighting and even though I was soaked from all the sweat, it was very rewarding by the end.

I made it to all 10 sets, 100 total reps. 100 Push-ups & 200 Squats altogether. It's one thing to do them separately cause that wouldn't be much of a challenge for those who are consistent with bodyweight training but to combine them together like that, that's a whole other sport in itself. It's hitting so many muscle groups that its hard to fathom. This was a test beyond sanity or even physical conditioning. It was a test of what I'm capable of doing for myself and what the possibilities are to be able to do it moving forward. It was one of the hardest workouts I've done in a while and it made workouts like my 500-1000 rep band workouts feel like a pre-warm up before a warm up. That's how crazy it was for me.

Doing them in a HIIT fashion felt easier LOL. So, would I do it again? Never say never. Could be once a week or every other week, you never know until I write up about it. It was brutal, tough and a little fun. Care to give it a go? See how you do but I will warn you, this isn't for beginners so I don't recommend you do this without spending some time understanding the mechanics, the pace and the specific workouts to keep things flowing. Let me know in the comments what you think. 

The Things I'm Grateful For In My Training

 My birthday is sometime next week and I want to take the time to reflect on a few things and be grateful with what I'm able to do. I'll be 42 and I don't feel it whatsoever. My fitness has been getting better and better, experimenting with things and making sure not to push to where there's a possible injury coming on.

Yeah 42 isn't that old to many but I'm also not in my 20's or my 30's anymore either so there are things that I choose not to do these days that I did do back in the day but I'm grateful for those years and doing things I didn't think were possible. 

I may not be doing heavy barbell squats or pistols but the current stuff I'm doing for my legs is fucking awesome. Because of things like Step Ups, the 2 & 1 Sapate, Isometrics, Sandbags and playing with sledgehammers, I don't have knee problems and my hips are just as mobile as ever. I'm not a runner for certain reasons that I'm not going to bore you to death with that you already don't know, but I will sprint every now and then, go for walks with the weight vest or go on hikes so I do these over conventional running. I keep my joints healthy through a routine that I molded years ago using circular patterns, stretching & DDP Yoga moves and from 2024, I haven't had back issues, maybe stiff at times but I once I get things rolling, it's all smooth sailing from there.

Do I feel things from time to time, yeah duh LOL. My ankles feel tight at times and my shoulders hit up but not in painful entities. I've got no arthritis or tennis elbow which is a plus cause some have started in early stages around this age from all the crazy shit they put themselves through years earlier. My cardio is at a great level due to my dopamineo training, HIIT Workouts and other things. The fact I can still go at a solid level of intensity without risking injury is just mind blowing. Seriously, when I was in my teens and early 20's, I thought 40+ year olds were mostly down hill and not maintaining. It's awesome to still be able to do things like Step Ups for 30 min or longer if I want to or tackle a band workout for 1000 Reps or more (think my biggest total is over 1300 at this point in a session) and still feel energetic. 

I don't smoke, never have in my life and when it comes to drinking, I can go for extended periods of time without ever wanting one, may have a little something every once in a blue moon but considering some of the things I saw growing up involving Alcohol, just turned me away from it 99% of the time. I get to train anywhere I please without relying on equipment in the gym and I'm happy as hell I don't need a membership ever again. It was fun while it lasted but my true love is being outdoors in the woods, at home, on the beach, hotel room or in a fucking pool. I believe that those who have greater knowledge and application to workout with whatever is on on hand even if its yourself, a gym would be way more optional than feeling like a necessity. 

A great perk to have is that throughout my life so far, I've never been jumped or robbed and I've been around some tough neighborhoods where there has been violence, stabbings, shootings, robbery and worse things. I do believe it's due to my training and I haven't had anyone want to test me. It's not like you see a bigger guy and automatically think he's easy Pickens. People around me know I'll throw down if I have to but I'm not going to start anything and think I can take anybody. I'm not into fighting or going on the offensive when it comes to being around others in public. Publicly, nobody has ever wanted to fight or come up to me. Now online, some of it is just banter and guys shooting their mouth off but those are the ones that wouldn't know a wristlock from a wristwatch. Not saying I wouldn't ever get my ass kicked, it could happen but sometimes, I don't know what I would do to someone if it came down to me or him. For the most part, unless it's just dire and there's no other option, I don't go looking for street fights, quite frankly I'd rather have an old fashioned wrestling match and see who gets pinned or taps first and then shake the guy's hand win or lose. Guy can dream right?

Overall, I'm very happy with what I got going on and keep making it a part of my journey. But also, when I say happy, doesn't mean I stop at a wall or just stay in a certain place. I'm happy with experimenting, progressing, finding ways to build muscle and be at a solid level of conditioning. I'm happy that I don't tire out like many my age or even younger, I'm happy with maintaining my strength and being explosive if I need to be. I don't get winded hiking or climbing stairs and sure as shit don't feel my body is breaking down. My tendons and ligaments are still as strong as I was in my 20's and 30's. Maintained my weight between 228-235 the majority of the time in the last couple years and don't plan on going higher than that anymore. The lowest I'd like to be again is around 225 which isn't that much lower than when I graduated high school back in '03. 

Things are shaping up and I can't wait to see what's in stored. Be amazingly awesome and let's interact in the comments. What are you grateful for? What are you happy with? Let's hear it. 

Experience The Benefits Of The Goji Berry

When you're having fun, time just flies by as you hit that endorphin high. Get up, move around, sweat a little and afterwards, feel like you're on cloud fucking 9 man. I love that feeling, don't you?

Would you be willing to play around with something new in the kitchen that fits that whole vibe? Come and grab the Organic Goji Berry Powder from Lost Empire Herbs. To be honest, not everybody is a berry guy, you have your typical diet of meat & eggs, drinking plenty of water, keeping it simple right? These little red bastards however; have a reputation for a heavy reason. In the community of Chinese Medicine, some call it the #1 Herb, not for being some nutty stimulant but because of it being a gateway herb. Tastes incredible, easy to start with and packs a hell of an uppercut.

It is called the Happy Herb for a specific purpose. Not to mention it's THE King Of Antioxidents. Want to understand the nerdy side that can grab one's attention? The ORAC Value of the Goji is listed commonly at 25,000. For Blueberries which is a favorite for many only hits at 7,000. That might as well be a whole other sport when it comes to the difference. It's not just a numbers game, this stuff will actually help the body build up its own internal antioxidants such as glutathione and SOD aka Superoxide Dismutase. It's the defense system getting stronger. That matters when you're doing crazy workouts and the muscles are screaming. 

If you believe in magic, the realism of it is the LBP's or in other words: Lycium Barbarum Polysaccharides. It's benefits include......

Anti Aging Support

Eye Function

Healthy Liver 

Metabolic Function & Blood Sugar

Immune System Strength along with Reproductive Health

The Nutrient Density alone is extremely powerful. Practically a Superfood packed with over a dozen Amino Acids, Vitamins like C, B1 & B2, E and trace minerals. There's far more but you get the picture. For a dose, 1-2 Tablespoons a day is simple enough. Put it in water, your favorite smoothie or mix it with tea. Take it everyday if you'd like, no need to cycle.

You may notice things within days. Have greater energy levels, better mood and not having that jittery feeling. Is it actually magical, fuck no, still need to put the work in but it'll make that engine run much cleaner. I would recommend that if you're on Blood Pressure meds or are Diabetic, I would talk to your doctor first. I wouldn't want someone having issues with this. 

Willing to give it a go? GET IT HERE!!! Hope this inspires you to test out something new for you and in how you recover with a smile on your face. 

For more information, look into this product further to see if it would be good for you to work with. It's important you know what you're getting into and how you want to move forward. Be amazingly awesome. 

A Perspective On Who Trains For Longevity And Those That Train To Win

GOOOODDDD MORNING VIETNAM!!!!

Hope you guys are having a bad ass Monday so far and hope you're already having success in your endeavors. So far today, I got in my Joint Loosening Routine and my 2 & 1 Sapate HIIT Workout. With the big workout, I added a couple rounds so it was 30/90 For 10 Rounds and managed 6 Reps each time. Totaled 60 Push-ups and 120 Squats in under 20 minutes. 

I was watching a podcast the other day from Stories With Brisco & Bradshaw that had Scientific Wrestling's Jake Shannon on as a guest talking about Karl Gotch and their book No Gas, No Run. It was a few months ago when the episode aired but I thought I'd get into it. Really interesting stuff about Karl and his philosophy on things while Jake was being realistic about his opinionated thoughts on things and his rugged interior. Worth the listen.

Towards the end, Jake brought up a distinctive outlook that caught my eye (or my ears since I was listening intently) and I wanted to share my perspective on the idea and accurate approach to athletes or those that want to be fit......

He had said there were two different people and the distinctive differences to how their bodies become later on in life. There were those that train for longevity and well-being and then there are those that train to win. From a fitness perspective, those that train for longevity tend to have a greater quality lifespan and work towards protecting the body from injuries as much as possible and be able to function for the long haul. The second was more talked about from a wrestling idea but this can apply to any athlete, it was about those who train to win. In this case, a person who's a pro or whatever athlete, have a specific duty to work on their sport and do whatever it takes to overthrow the competition. 

In more of the case of those that train to win, it's pushing the body to its absolute limit in order to formulate skills that help the person win in their chosen sport. Football players have specific positions and train for skills that make those positions their specialty on the field that correlates to working as a team. In the case of wrestling which is the roughest sport anybody can do, you develop skills by drilling and conditioning the body to withstand and control an opponent. Defending or going on the offense using takedowns, holds and pinning/submitting someone. It's extremely hard on the body and over time, the body eventually will break down. 

In many cases especially these days, athletes have shorter careers and accumulate more and more injuries. In baseball, it's almost become mandatory for a pitcher to have Tommy John Surgery or a football player sustaining concussions, torn ligaments, broken bones and knee/hip replacements before the age of 50. Bodybuilding has lost it's roots when it comes to health, the sport itself today has many men and women pushing beyond limits of what the body can take both physically and supplementally. Several have dropped dead before the age of 45 and many these days never see 60. Training to win has become a sacrifice to one's health and well-being. From a statistical point of view, way, way less than 1% of athletes ever come out of a career with very little injuries and live a long life. 

In the case of the episode I watched, Jake was honest about what guys like Karl & Billy Robinson had done to themselves to be the best catch wrestlers in their respective generations. They both sacrificed their bodies and although Karl was the fitter of the two old timers by the end, it's still a thing to look at that after doing so many matches, so many drills, so many hindu squats & push-ups that the road leading them to having several body parts replaced is a sad thing to look at even though there is great respect for what they have done in the sport. The philosophies and outlook between Karl & Billy were very different. Billy looked at conditioning by pure wrestling and building up the stamina, Karl took the approach from learning to condition the body through calisthenics and such from guys like Benny Sherman & the Wrestler that taught Karl the Hindu Style along with Club & Mace Swinging. Both weren't wrong in how they did things and were among the very best in the last 60 years. 

Winning does come with a cost beyond the physical and for many, it has destroyed their bodies and it's a miracle some have lasted this long. As we get older, the ability to adapt becomes something we don't have a choice in the matter. We can't train the same way at 50 or 60 from when we were 25 or so. When you go so hard for so long, it will come back to haunt you if you keep it up. Longevity is about patience, awareness, adaptability and individual reactions to certain methods. Training to win becomes a necessity to do whatever it takes and do what must be done to overthrow an opponent. Like I said earlier, very very few can walk away from that life maybe not completely unscathed but know what their body can do or can't do anymore and can consciously be able to understand what's more important in the moment than chasing fame, fortune and glory. 

This doesn't mean I don't respect an athlete's sport or doing certain things to win a game or a match. I may not like the methods and degrees of sacrificing themselves but I do respect how they perform in the sport. I loved watching guys like Sammy Sosa & Brian Urlacher do the things they did, it was incredible and pound for pound, Rickey Henderson was the greatest scorer and base stealer of all time. Guys like Kurt Angle & Brock Lesnar were phenoms in the WWE and had some of the best matches from a technical and even entertaining stand point. However; the things they did in order to make those things happen were beyond what a person's limits was able to do. Henderson out of the list of people I mentioned was one of those extreme few athletes that had a very long career and took care of himself. 

What would be your perspective on this subject? Let me know in the comments or DM me through email. Let's read your take on things. 

Be amazingly awesome and keep killing it everyone.      

Double Squat Sapate For Conditioning

 

Experimenting can be fun as hell. Testing out new things and even making little tweaks to make it work for you. It's all part of the journey right? Think I'm now on a third variation of the Sapate or Hindu Burpee and it's shaping up to be a favorite. The sequence is pretty simple, do a Hindu Squat, squat down again to get into a plank and then do the Hindu Push-up or Wave Push-Up. Did a HIIT Workout of this on Wednesday and doing it again today. 

Here's a Short Demo of how I do it. It keeps the old school style of doing 2 Squats & a Push-Up and build a different level of conditioning that keeps you lasting for quite some time. HIIT Style Workouts are best with this but if you want to test your reps and see how far you get, go for it. I do advise you to do enough that it doesn't become sloppy. Be efficient and let it be naturally smooth. 

You don't have to go completely crazy on this, just work it enough so it gives you the benefits of recovering well, conditions the body so you can effectively continue the rest of your programming and use it as a tool like anything else. I'm not sure many even do this version cause it's not everyday you see someone do 2 Hindu Squats + 1 Hindu Push-Up in a sequence, there's different squat variations you'll see all over Youtube or Insta but not always this one specifically. It's a great workout in and of itself taking the ancient formats of the Traditional Exercises Pehlwan Wrestlers do and just making a slight change to the classic.

Conditioning is the best asset next to staying as strong for the things that matter. You can be gym strong and conditioned but often times it only stays in the gym and not out in the real world. Some can pull it off and be successful doing gym work and things outside of the gym and I wish them success in that. It's not about adding variety or just mixing and matching weird shit together, it's opening up the mind to what's possible and taking bits and pieces that create your own puzzle to what makes you fit and healthy. That's the best thing you can do. 

Do you want to try out this version and learn what it can do for you? Let me know in the comments what you think of it and tell me your insights to your own Burpee type workouts. Let's learn from one another. Be amazingly awesome and keep killing it.  

Following Your True Path Leads To The Freedom You Were Seeking All Along

We all take roads that lead to somewhere. Sometimes we get forks in the road, often change routes and we may even need help with the directions. There isn't a GPS in the world that can truly determine the path you seek or even go in on. What is the true path anyway? Honestly, there is no right or wrong answer cause none of us go on the same path. We may try to follow someone else's path because we were taught to do so in certain aspects but something always hits you with a roadblock. You were never meant to follow another person's journey.

Some seek power, some seek freedom, others get dragged down a road that leads to misery and pain but there is always a road that leads to somewhere. Personally, I believe in the road or path to freedom. Not the kind of freedom where you can just do whatever and get away with dumb shit. The type of freedom I seek and/or want others to seek is to have the freedom to make the choices meant for you and the pathways that get you there. It's not meant to be easy, it's not meant to be rushed but it is something that takes patience, pace and understanding unexpected things will occur whether you like it or not.

The freedom we seek can be different for everybody. Me, it's about training and the ideals that lead to the choices I make in my life like in relationships, seeking knowledge and being with people that matter to me. To me, that's true freedom. The road I've been on in my life was not an easy one, it wasn't meant to be. If it was, I wouldn't be who I am and wouldn't know how to fight for the things I had to overcome. I couldn't speak a full sentence that people can understand until I was 6 years old. Before that, yeah I knew what I was saying but it came out gibberish (almost literally) and going to therapy in order to learn my speech patterns and pronunciations. It was very hard and I could remember hating it and just wanting to be heard. That's just one of the things I've had to overcome next to many things.

Freedom is seeking your own path and working around the obstacles along the way. Sometimes, it'll feel endless, sometimes it feels like a cake walk, but one way or another, you will find things about yourself you didn't expect. That's just part of the adventure. It's a constant learning curve and at times you'll hit potholes or get stuck in the mud but if you learn how to get yourself out of those things and keep moving forward, even if its windy and has sharp turns, you will eventually get to a place you were meant to be at.

The world has many roads to choose from and you can pick routes to go on but eventually, the road will take on a life of its own and lead you down a path you were meant to be on. It's part of the concept of "Everything happens for a reason", you were meant to be on that road because that's where you find those tests of your mental fortitude. You may not have always chosen it, it chose you because there's something there you were meant to find and that is who you were truly meant to be. 

Be amazingly awesome, be safe on your journey and hope your path leads you to the freedom you were seeking all along.