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.

The Deck Doesn't Care About Your Feelings: Only If You Got The Guts

A great workout should never be complicated. When it comes to your conditioning, it is one of the best assets you can ever have and it's important to know that you don't need some manual telling you to use 12 pieces of equipment or get lost in the shuffle because some dude decided you're better off making it harder than it needs to be. 

One of my personal favorite workouts to stay in solid condition is using the Dopa Band and a Deck Of Cards. That's really it. The cards are your coach and unlike a typical training partner, that deck doesn't negotiate. 

Here's the setup I use:

Hearts = Chest Flys

Diamonds = Wave Pulls

Spades = Squats (Underhook is my go to)

Clubs = Dopa Skis

Jokers = Propellers

Now for the numbers game:

2-10 = Whatever that card is

K/Q/J = 10 reps

Aces = 16 reps

Jokers = 50 Propellers

One full deck is 500 total reps in this capacity.

Can't have a crazed workout without a joker. There's a reason behind that. The propeller is the king of the conditioning exercises in the Dopamineo Arsenal. 

Start shuffling and be ready to pull the cards. You may start with 5 Chest Flys, seems easy enough right? A 9 of clubs comes up and you got Squats to do. 10 Diamond and you've got your Wave Pulls. All of a sudden, the Joker appears. The deck has decided that if you thought you had it easy, it doesn't care, it will kick your ass whether you like it or not. 

What is the Outlook on this kind of Conditioning???

It's not always about the reps. It's the constant change that truly makes the difference. Moving from exercise to exercise which can start out hard or easy. It doesn't settle something predictable throughout, so you have to constantly adapt. The randomization isn't some gimmick, it's more philosophical or a different view point of how life can be. Things aren't always planned out. You have unexpected challenges and things can change in the blink of an eye. Just when you thought you were comfortable, a joker will laugh and say "you're shit out of luck, get to work or quit." That happens in life often. 

You're not always in control of the cards you're dealt with. You can however, learn to control how you react to them and be prepared to deal with it. This lesson is more than just a workout, it's expecting the unexpected. You never know what what will come up so you adapt to what will be in front of you. A carryover beyond the aspects of conditioning. 

Care to attempt this twice???

Going through this monstrous workout a couple times in a row creates a unique amount of work that forces you to maintain pace and technique as the fatigue builds up. Trust me, I've done it and although I enjoy a challenge, this will test your sanity. Getting through the first deck consistently may seem comfortable but doing a second time may have you questioning your life choices. Can you keep up with yourself? Maintain form with precision? Be able to follow through the work volume without falling apart? This is where your conditioning is truly tested. 

It's not about survival. It's the development that builds the ability to withstand a workload that is unpredictable and having the guts to keep performing. That in turn is useful more than you may want to believe. The real world won't always warn you what will come next which makes the deck no less different. 

Get to shuffling....

The band is the resistance and the cards provide the randomness. A joker will sooner or later be a reminder that you should have read the fine print. You provide the effort. Can't control what comes next, the only thing you can control is the reaction. That's real conditioning with a bit of philosophy thrown in. Shuffle the cards, start flipping, do the work and repeat until you can do a full deck. 

Be amazingly awesome and hope you succeed in your endeavors. Go to Dopamineo.com, pick your band, get familiar with the exercises and see what you're made of with the Deck Of Cards workout (Use Code POWERANDMIGHT at checkout). One of my favorite decks to use is the Dark Knight Deck from Theory 11.    

Training With Resistance Bands: Great Tools You Can Take Anywhere

 If there was exercise equipment that is grossly underrated, it's Resistance Bands. Many times, the credit for them goes unnoticed and it's practically shameful. Some will barely give bands a glance due to being lightweight but for the most part, they don't understand the magnitude of how powerful they can really be.

They provide crazy resistance training while giving you the opportunities to learn control throughout various ranges of motion, changing speeds & tempos, the amount of tension along with positioning. Usefulness couldn't even begin to describe them but that's the beauty of it. Whether your goals are building strength, boosting your conditioning levels, staying functional for the long haul and keeping up with your mobility (This is particularly important for those over 40). 

A personal favorite advantage I believe in is that you can train well without beating up on your joints. Now, this doesn't mean you'll avoid injuries 100% of the time but when you learn to control the resistance, work on technique and intelligently building realistic progressions, it can help train those who are limited while building stabilization and strength. It even gives you lessons to respect recovery because it is important to know that adaptation becomes your best friend as the years pass by. 

Here are three distinctive styles of Bands that can you full body workouts (one in particular working specific muscles):

-Neck Flex 

A great example of applying resistance to target one of the most neglected areas of the body. Many look at training as an afterthought and that can bite you in the ass if you don't pay attention. Controlling the resistance that allows for targeting muscles at various angles. You can even do Isometric holds rather throwing your head around and thinking that's best. (Coupon Code POWERANDMIGHT)

-Dopamineo Bands

If you want to expand your horizons in mimicking exercises in the gym, on the mat or wherever, you're looking at arguably one of the best tools on the planet when it comes to working with bands. Be able to manipulate the resistance just by going towards or away from it and hit more muscles at practically any given angle. Conditioning Training at its finest. More than just a a warm up, they're a go to for some of the best athletes in the world including Olympic & World Champion wrestlers. (Coupon Code POWERANDMIGHT) 

-Lifeline Fitness Cables

Don't be confined to a machine or just dumbbells and barbells as these can target the same exact muscles. The biggest difference is the resistance, with Cables, the resistance increases throughout the range of motion while BBs and DBs remain the same throughout a movement. Practicality, versatility and portability is what give these a bad ass option.

A key component where all these shine the brightest: The traveling.

With any of these systems, you can throw them into a bag and be able to train on the road. Staying at a hotel? Getting a tan at the beach? Vacationing in Hawaii? Doesn't matter. You can have a fully equipped gym without the stress of paying for day passes or having to haul extra luggage. Consistency beats perfection. 

Be able to challenge your conditioning throughout continuous movements that keep muscles working and targeting your cardio at the same time. Adjust the intensity however you like or how you apply it to your goals and not worry that harder always means better (it's not unless you choose to do so). Many miss this and don't realize that it's not always about competition. It's about adapting, recovering and getting the most out of yourself without tearing yourself apart. They're not a replacement for things like Bodyweight Training, they're an add on and sure as hell aren't some magical tools. They're an option when things like weights aren't practical in certain situations and compliment your current training. 

Be intelligent, resourceful, in control and most importantly, listen to what your body is telling you. This is how you can consistently train for many years to come. Where are your favorite places to travel? Let me know in the comments or use the Contact Form to DM me. 

Be amazingly awesome and kick ass in your endeavors. 

Training For The Long Haul After 40 Using Dopamineo Bands

 

When we hit a certain age, there are things we will need to adapt to. Doesn't mean we stop going after things that matter, it's just another route that leads to places where we can still thrive. We do need to train with a bit more sense once we reach 40, 50 and beyond which isn't necessarily a bad thing. The main goal isn't to punish ourselves and go to limits that lead to injuries. It's to be able to build that continuation in our journey that keeps us capable, strong and conditioned. 

This is where I believe in the Dopamineo Bands and what they represent, beyond the ability to train for specific sports and turn people into explosive machines. It's another aspect of Resistance Training to help maintain muscle and strength as we get older. However; we don't need to suffer in every workout in order to make this a possibility. These bands give you the opportunities to develop these qualities without relying on gym equipment. Is it the end-all-be-all? Hell no, but if you like training at home or want to get in some solid training while traveling, these are top notch for that. 

You can push, pull, squat and all sorts of things that keeps things flowing and come out of it feeling like a million bucks. Use them for circuits, intervals, high rep work, build technique through slow and controlled movements or combine them to your current routine whether its bodyweight or weights. Use them as a warm up if you like or as finishers to your gym work, so many options. That's how versatile they are. Versatility is a key ingredient when you're training for the long haul.

Some of the mistakes people make (myself included, I'll admit) as we get older, is believing progression is about hammering out more and more reps and making exercises harder than they need to be. Making an exercise harder can be subjective whether it be another variation of something or creating more tension. The thing is, in most people's definition of harder is through the difficulty of an exercise itself and stop making it just a simplistic move which is bullshit. Simplicity is the real key, not turning an exercise into some circus act where you end up trying to balance on a slam ball with a barbell on your back or something ridiculous. Progression can mean greater endurance, better control and utilizing range of motion to a better quality of movement. It could also mean less fatigue during the same types of workouts. 

That's the type of stuff the "Extreme Workouts Everyday" crowd tends to forget. It's not possible to adapt well if you end up beating yourself into the ground all the time. Do you really think you can stay consistent if you're injured the majority of the time? Not on your life. It's not about tolerating the punishment you put on yourself and try to train for decades doing that. It's going to bite you in the ass if that is your goal. Our bodies need time to adapt and recover with efficiency. In my own sessions, I don't push so far that I can't walk out without looking like I was in a war, I do what's necessary and hit certain levels of fatigue that I can still come back when I'm ready or do other workouts that are less intense and recover that way. 

The major aspects of the Bands is that they're portable as well. Hook them to the door at home, to a tree at a park and be able to change exercises on a dime. Throw them in a bag and be able to take the gym with you everywhere. I've used them at lakes, on the beach, at parks, in hotel rooms, gyms, rec centers, shit even in the damn parking lot. It just makes the process and journey less complicated. Sometimes we need that.

After 40, we shouldn't really need to prove to anybody how much we can dish out or show up some moron on the internet who's only purpose in life is to be an asshole and make everybody else feel less along with practicing being superior even though it's insecurity. It's about staying as capable as we can for the next 30-40 years or more. Maintaining our levels of strength and keeping our conditioning up. Moving our body and performing tasks while also enjoying the activities we love. Stop trying to train like you're 20 years old again. It has come and gone but that doesn't mean your journey stops. It just means you put in the work that sets aside the ego trip and do things that have you moving forward as you celebrate life. 

Keep finding ways to better yourself, adapt with gusto and do the best to your abilities to keep moving forward. Be amazingly awesome and grab some bands so you can become fitter and healthier as time goes on. Use the coupon code POWERANDMIGHT to get a percentage off your order. 

Want anymore info on them, use the contact form below or find me on social media through my linktree.

Don't Let Another Immortal Release The Power Of Your Quickening

One of the most common themes of the Highlander Franchise is in order to have the strength and power of another immortal is to decapitate them using the stroke of a sword that releases what's called the quickening. In other words, if you won the fight, you gain power and knowledge of your opponent. Enhancing the abilities of the victor.

So, what the hell does this have to do with fitness? Well, in a nutshell, it's the training of the neck. A fun little tidbit of developing real strength and conditioning for one of the most neglected body parts in the Fitness Culture. Unless you're a football player, MMA fighter or wrestler, you don't see a ton of programs involving Neck Training. 

Working your neck is more than just building muscle, it's the possible prevention of injuries and concussions that occur a lot with Spinal issues and recurring neck problems. Many don't train their neck in a typical gym setting or even at home because there isn't a ton of information and whatever is, usually involves using weights, bridges on the head and merely using a wall or laying on your side as you only use the head. Weights have their place in training the neck and bridging is a cornerstone for building a strong neck to prevent being pinned down or getting out of a jam if you're fighting on the ground but it doesn't always constitute the idea of working the neck for longevity and strength.

If you know anything about what I love doing, it's finding exciting and cool ways to train using practicality and realistic ideas to keep things going in the long run. Neck Training is no different. I've done Bridges, Mobility Work and Self Resistance stuff for many years and rarely ever got injured in my neck. Had plenty of soreness at times but I feel grateful that I've never had a concussion or had to wear a neck brace from having whiplash or worse.

One of the best pieces of equipment I've ever used so far since earlier this year has been the Neck Flex that was the baby of the man known as Mike The Machine Bruce, a Marine with a background in shoot fighting and wrestling. Also is dubbed the man with the World's Strongest Neck, holding records such as Neck Curling with 300 lbs, having rebar and horseshoes bent across his throat and other things. In his prime, had a 20-21 inch neck that you really couldn't get a good choke hold on. He inspired me to get this crazy looking thing. Since I've had it, I've done thousands of reps doing exercises in various directions. Working up to 300-400 reps per session, sometimes more with experimenting the door anchor style. 

I use the resistance band variation of the NF because it's just my preference and I can hook it up to the D Rings and just go to town man. Here is my Demo of exercises and some Neck Curls using a strap. This has kept my neck thick, strong and mobile. I plan on testing out more exercises in the near future, even might work on Isometrics using chains, that would be bad ass to do LOL. For real though, you don't have to be a wrestler or a fighter to train your neck, it's an add on to what you can do for your current program or do Neck Work on off days so you can give the other muscle groups a break, whatever is comfortable for you. 

When you train the neck with intent and safety, you're learning to value the body from another perspective. We have to keep our heads up high and let people know we are strong. Guys like George F. Jowett knew this, Farmer Burns and others that made the importance of building a powerful neck worth the effort. In a nerdy sense, there would be more immortals in Highlander if those people knew how to truly their neck and those swords would have a much tougher time to cut. Then again, the villain The Kurgan had his throat cut and didn't get decapitated the first time, maybe there was some special training he did because you never see that happen at any other time in the films or tv series. 

Be amazingly awesome and remember.....THERE CAN BE ONLY ONE!!!

*If you click the link to the Neck Flex, you can get a special discount off your order if you use the code POWERANDMIGHT at checkout.  

Dopamineo Bands: Year-Round Awesomeness For High School Athletics

When it comes to High School athletes, they're built different. Some may go on to better things, others stick to the sport they dominated in by moving up the ranks and then there are those that just peaked never going anywhere. The thing is though, whether any of those occur, the truth of the matter is, when in season; you've got two-a-days, getting through classes, go after scholarships and push to the very limits. 

If you're a parent, coach or the young buck hitting the field/court/mat, you need to know that Dopamineo Bands will give you some extra insights regardless of the sport that transfers over that strength and conditioning needed. Any program would be luck as hell to have bands like these, especially if you want to evolve as a championship squad or build a new legacy getting an edge on becoming a winning team. These bands aren't your typical store bought tools that will snap within weeks if not sooner. They're made differently for real purpose. With silicone construction that delivers consistent tension, resistance that's variable and simulates the athletic movements needed for your sport. 

What makes them damn near perfect for Athletes at the High School level? The mere fact that they can be used all-year round so they can be approached as an entity for staying in top shape. In-Season, they can be used as warm-ups, finishers, on their own on off days but also be in tuned to training the athlete without beating them up solely through weight training that leaves them sluggish and sore before a game or a match. Some coaches run their athletes too hard to such a degree that injuries occur quicker and without warning. It's one thing to teach toughness, it's another to just put a kid through the ringer and expect them to just shrug it off and not act like he won't get hurt later on. These bands give coaches and athletes an opportunity to train/program smarter using specific drills without compromising recovery. Think how things like lateral shuffles, resisted sprinting, hip drives and jumps can accelerate their level of competitiveness?

Being able to transfer over to the sport participated in has perks beyond what most may imagine. In the Off-Season, they will shine brighter than those Lights on the Gridiron without burning that kid out. Those breaks in the Summer & Winter are prime time for developing that raw power, injury resistance and work capacity. The programming of Dopamineo gives coaches the tools to to create progressive overload that feels fun as hell and fresh. The resistance levels for both boys and girls mean you can scale it with absolute certainty for an entire roster. kids can have a band for their size instead of ones that could wreck them or untrained. 

What are some key aspects for these bands to be suitable for High School Programming?

1. Be able to train practically anywhere whether at the park after school, at home before getting homework done, on road trips or in between classes. 

2. The bands provide resistance that utilize what can be useful, the more you stretch it, the harder it will be. This also helps protect the joints so they can continue growing without being in pain. 

3. The carryover and of itself is worth the price at hand. Working drills that mimic real athletic movements and patterns from explosive pulls, rotations, presses and locomotion that build you up and not tear you down.

4. This is my favorite: The conditioning components that target heart rate, building a tolerance of the lactic acid build up and giving you those reserves that say "never quit" for those late game dramas and heroics. 

Give these kids the tools that build kick ass athletic ability without putting them in the pit of death that is injury prone and exhausted that they can't do anything well. Keep the program consistent and watch as these athletes soar to heights that would baffle scouts whole-heartedly. Be amazingly awesome and to all you boys and girls in the off season right now, you got this and new horizons are waiting for you to succeed. 

Get those bundle deals rolling for your roster and use my code POWERANDMIGHT to get an additional 10% OFF. 

Always Having Fun With The Dopa Bands

 Good morning you crazy bastards. Hope all is well and you had a good weekend. Already getting in some good shit today doing some Joint Loosening and hitting up a Sapate HIIT Workout, going for 30 on, 90 off for 8 Rounds. Simplistic conditioning and busting ass then rest enough for a fresh set. It's what it's all about right? Making the most of your efforts without killing yourself or going so extreme that it injures you? Who the fuck wants that?

Yesterday was just as fun as I went out to the park with my Chosen Higher Dopa Band and got in a great session hitting 5 Exercises, 10 Reps each for 12 Rounds totaling 600 Reps. Nothing too nutty or anything, just having a blast with this bad ass thing. That's the beauty of training, keeping things interesting and doing what's possible in the moment. You won't always feel shiny or bright but if you can make the opportunity to put in the effort, you're already ahead of the game than many. Here's a clip of the exercises I performed....

You can find the full 10 reps of each exercise on my Instagram. 

There's never a dull moment with these and doing them in honor of the great wrestlers and fighters that use these to dominate in the Olympics, World Championships, UFC and other competitions. Maintaining levels of fitness is my true passion. I'm never going to look like some shredded influencer or Model of some sort, but if I can stay strong and have a solid level of conditioning that benefits me, that's just part of the sweet deal with this journey I'm on. I was planning on doing just the typical 500 total but decided to go two more rounds just for kicks. Even got featured on Insta by the company itself. Great guys and grateful to be a part of it.

I have always believed conditioning is your greatest asset and it goes beyond a sport like wrestling and MMA. There's going to be days where you're going to need those reserves and make the effort to help others when an opportunity arises. You want to go as long as you need to to get things rolling. It's better to have it and not always need it, than to not have it and get worn down when things are needed. Strength is the cousin to conditioning and you want to have both because you never know when your temporary strength and your lasting strength is going to called on. 

Having the Dopa Bands in your arsenal is a powerful entity to have because they can help keep things flowing before or after a typical gym session or hard practice. On their own, you can utilize whatever benefits you whether it's building strength, explosiveness, cardio, durability or all of those attributes. Just having a fitness routine for them on some days works great cause they don't take a ton of time to really make you feel it. A good 20-30 minute workout is never a bad thing. Use them as a warm up or a very hard finisher for 5-10 minutes and you're golden.

The circuits are a favorite of mine cause I can just keep going and have that rhythm. Be able to switch from one exercise to another on a dime and staying strong in each movement. Work on technique, letting speed come naturally and formulating a fun atmosphere even when I'm not always at my best. Mark off the circuit and repeat the circuit works for me and it gives me a hell of a high afterwards. Once it's over, let things sink in for a bit, pack my shit up and head home, nothing simpler than that man. 

I may even do a session later on today since my energy levels are high today, who knows. Could another 600 Rep Workout be in the books? We shall see. Be sure to use my code POWERANDMIGHT to get 10% OFF your order when you pick out a band or set of bands you want. 

With the type of mood I'm in, it makes me think of this quote I found on threads by Gary Vaynerchuk who put up "Every minute you spend trying to cut down someone else's tree down, is a minute you spend not growing yours." Fuck that's powerful. There will be people who try to cut you down, trust me, someone tried to do it to me but they never succeeded and I'm still fucking standing doing what I love and sharing my experiences and love for training with all of you. People who make attempts and fail miserably, never take the time to grow themselves, they just get stuck in a miserable loop that never ends. Grow like a redwood man. 

Be amazingly awesome and go kill it today. You got this. 

Fun Training Over The Last Few Days

 The last few days have been not too bad and the weather is getting nicer and warmer out. On Wednesday, I went to the bigger park near by the one I usually go to and did some Isometrics and Suspension Training with my straps. Warmed up with the Isos doing full body work. Wrapped my WorldFit Iso Trainer around a Tree Branch and got in some good bodyweight training that actually left me a little sore at the end but not a whole lot.

Pull-Ups: 4, 3, 2, 2, 1

Dips: 3x5

High Tension Amosov Squats: 3x12

Rows: 3x8

Simple Push/Pull/Squatting and rested as long as needed between sets. The Dips were more of a bitch than anything and trying to control all my bodyweight holding onto nothing but the handles and my legs not touching the ground. Tore a little bit of skin doing them but the healed up pretty quickly. For more info and training ideas for this type of training, check out Matt Schifferle's Suspension Calisthenics. Great stuff. 

This was not even my first workout of the day, it was my biggest one though. Earlier, I did some Neck Mobility and Joint Loosening. Waited a little bit and then did some Bridges but mainly focused on rocking since it has been a minute doing any consistent bridging. I did the following exercises to stretch my back, neck and plenty in the hips, lower body and core.

4x5 Back Bridge Rocks using the hands as support, heels up and slowing touching my forehead and nose to the mat.

4x5 Front Bridge Rocks using the hands as support. 

4x5 Each Side To Side Rocks in the Front Bridge. 

Felt great and my entire body went into a relaxed state for quite a while. 

Thursday was a hell of a training day where I went to the park in the morning, much earlier than I normally would and wanted to get a bad ass session with the Heavy Dopa Band. Did my circuit of 5 Exercises for 10 Reps each of the following:

10 Chest Presses

10 Rows

10 Squats

10 Alt Skis

10 Propellers

20 Rounds.....

Even timed this workout. Focused mainly on Technique and Breathing. Let the speed come naturally and finished the workout (1000 total reps) in 32:31. The rest of the day was decent and had to cancel on somebody due to things that were out of my control. 

Yesterday was a good day to do Isometrics and Bridging Exercises. Did my Isos in the morning before handling stuff with my apartment. Got to visit a family member, hung out, had lunch, showed them some Isometrics to help with certain issues to build strength. Was a great visit and went for a walk out in the nice fresh air. After I got home, cooked some Steak & Rice, watched Raiders Of The Lost Ark (Best of the Indy series next to the Last Crusade) and capped off the night doing my Bridges. 

Rocked 10 times in the Back Bridge using the hands for support, touching the mat with my forehead and nose, heels up. 

Slight Rest.

Held a 3 Minute Nose To Mat Bridge with arms crossed to the chest and heels up. Took 18 Breaths.

Slight Rest.

10 Front Bridge Rocks using the hands as support.

Slight Rest

20 Side To Side Front Bridge Rocks (10 Each Way) using the Hands as support. 

Slight Rest.

3 Minute Front Bridge Hold. Took 15 Breaths. 

Hell of a workout and felt invigorated. Took a nice cold shower, chilled out for a bit then went to bed. 

Want to get into Bridging? Get arguably the best one on the subject and that's Advanced Bridging by Logan Christopher. 

What's on the agenda for today? Cleaning up the house a bit, Isometrics, maybe Bridges and Band Work but who really knows. See where it leads. Might film some stuff but haven't figured out what yet. Hopefully you all are having a good weekend so far and plenty to do. Have a blast, don't go too crazy and be amazingly awesome.  

Want to get in contact with me? Go to my linktree below where you can email me or find all my socials. Looking forward to hearing from you. 

Light Conditioning And A Finisher

 Yesterday wasn't too bad of a day, mostly chilling out and resting up on some things but like always, got to get some training in you know. Worked on my Neck Mobility and Joint Loosening but then later on, did some Dopa Band Intervals with a "little" finisher.

Wasn't feeling 100% myself so I took it "easy" and did 20 minutes of Intervals focusing on 5 exercises for 45 on, 15 off 4 times. Figured I'd do some boxing and wrestling techniques like alternating punches, step skis, squats, wave pulls and waves holding a boxing stance with the dukes up. Normally, it's 30-45 minutes of intervals but this was more just to keep me moving and getting a little energy up. 

The finisher was quite interesting. Tied the band, pull it over till it was behind my neck, got on all 4's and did Resistance Banded Bear Crawls. Crawl until the band reached as best as it can go (for me at least), walk back and repeat. Did 4 sets of 5 of these. One of those last ditch efforts to really tackle some post workout work. Lungs were firing, endorphins kicked in and feeling great. No music, no partner, just me and the band.

Some days aren't always going to have you feeling invincible, it's more of a test of wills and what you are capable of in the moment. You don't have to be extreme all the time like some people shove down your throat about. Matter of fact, that's more hindering than productive. I mean, if you want to test how fast it'll take before you get an injury, that's up to you but it's important to understand your body's awareness and what's possible in a point in time. 

Daily exercise isn't about how hard you can push it, it's about teaching your body signals to when you can go hard and when to back it up a bit. I enjoy doing things daily, some like training 3-4x a week and that's great. People get worked up about recovery and all that. Yes, there's importance on being able to be efficient in your sessions but life doesn't always give you that luxury. The true best form of recovery is sleep, hands down. Mine could use a little more work but I'm still able to go daily, even if its just Isometrics or some squats and step ups.

Should there be a form of daily exercise? Absolutely, but it doesn't have to be in the gym; it can be climbing stairs in your building, stretching, going on a hike, swim in the pool, some light crawling, Isometrics for a few minutes or whatever you enjoy doing. If you like to dance, fucking do it. Shit, the last time I didn't do any form of exercise was during the Bush Administration when I couldn't walk just yet but if you need to let your body take a load off for a day or two, go for it, it may suit you better than it would for others. You have options and get to learn what you're capable of when things are called upon or need that few minutes to get something going. Look into Micro Workouts and get ideas on what you can do within any time in the 24 hours you have in your day. 

Go hard one day, lighten up another, work on a project, do a challenge day or just do a few minutes of crawling. You can have a great deal of knowledge, it's a matter of applying it to your lifestyle, the rest is pretty easy once you understand how things can work for you. Life may throw you curveballs at times but don't give up on what you can accomplish even in tough times. Be amazingly awesome and do what's possible for you. Don't forget to go to dopamineo.com and use my code POWERANDMIGHT to get some kick ass bands and make your workouts as hard or as light as you like. 

If you'd want to get in touch with me, check out my Linktree below where you can find all my socials and email. Looking forward to hearing from you and if you'd like to have a comment shown on the blog here, read up on the comment policy. 

Back At The Bands And Getting Some New Updated Pics Going

The weekend has been a good one so far and getting back to the Dopa Bands after a couple days off from them was a breath of fresh air. Did my 500 Hindu Squats & 500 Steps on Wednesday, spent Thursday doing some crawls, Friday I was back at it doing a circuit. Took my Hercules Pre-Workouts Capsules and whether it was the two day recovery or something really clicked with the Capsules, this workout had a surprise for me.

As I was still feeling some soreness in my thighs, figured I'd get some upper body training in with the band and see what I can do. Chest Flys, Wave Pulls, Hook Pulls, Curls & Tricep Pulls for 10 reps each. Like I said, I don't know if it was the recovering or the capsules but as I was getting into the rounds, this insane burst of energy came over and I was cruising through that fucker like a breeze. 10 Rounds in (500 Reps), I knew I had to keep going. 20 Rounds in (1000 Reps) and still didn't feel anything was peaking so I went even further. Went 30 Rounds (1500 Reps) and still didn't feel tired or winded. I did want to keep going but something told me to take the win because I already broke my PR by 10 Rounds. 

My conditioning has gotten a hell of a lot better and now, at least for the moment, progress to doing a minimum of 1000 reps with the band during this coming week. As an experiment and give it a couple workouts to see where it leads. So yesterday, visiting some family, I did some Isometric Training earlier in the day and then a short bit after I got home, went to the park and did 500 Reps with the band doing my Deck Of Cards workout from the Pirates. Put on some tunes and went at it. If there was one moment that made me question my sanity was getting 2 Jokers in a row which I had to do 50 of the Propeller Exercise each. Since I was still feeling some soreness in my thighs, it was slightly more difficult than usual but I kept at it and pushed through. Finished the deck with a smile on my face man.

So, when it came to the Isometrics, I thought I'd take some new shots post workout for a bit and some of these came out not too shabby, not going to let it go to my head because I still have work to do and improve on things (always room I say) but after months of Bands and other things especially with my Isometric Training, I'm happy with what I've achieved. It's no Classic Physique stuff or looking like some meathead with an ego, just me and my development. No Steroids, No HGH, No Peptides or any of that crap. Hard work, focused energy and keeping the journey going. I'm between 228-232 at the moment and that's fine with me. Lose a bit more little by little as time goes on and not try anything stupid like lose something like 60kg in less than 2 months, I may be nuts with what I do but I'm not risking my physical and mental health for something as messed up as that or itching for a hospital visit. 

Small improvements, may not be seen as a wow factor or anything but I do like knowing that I can make those things happen and keep kicking ass. Going to be doing more bodyweight stuff as the spring rolls along going into summer, maybe focus more on stimulating the muscles and not do crazy high reps. Every now and then maybe but do enough where I'm near 85% fatigued but still have reps in the tank. I don't plan on doing more of the band stuff once the summer hits but that doesn't mean I'm not getting rid of it completely. Use it more of a warm-up or finisher to the other stuff I do. Maybe a finisher after hammer training, that'll be fun as hell.

Training is about discovering yourself and finding your capabilities in those moments of what is possible as you progress. Conditioning is your greatest asset but don't neglect your tendons and ligaments. Work with what you have, listen to your body and keep things low skilled especially with bodyweight training, the basics are where they're at. You got this and always leave your sessions with gas in the tank. Don't ever push to exhaustion or even unable to move well for that matter, that can be more harmful than good. Be amazingly awesome. 

500 Hindu Squats & 500 Step Ups: First Day Without Doing The Bands In Months

 Hey guys, how's your Thursday going? Hopefully well. For me, I'm a little sore but after what I did yesterday and before bed last night, I'm surprised I can still get up and function LOL. Thought I'd take a break from the Dopa Bands for a day and might again today focusing on mainly Isometrics but if I have an urge, I'm not going to fight it. For the first time this year, I didn't do a anything with the Bands and maybe in a way it was worth it. 

I have done close to 60,000 total reps with those fuckers and might finish 100,000 by the end of the year but for right now, just focusing on those little moments. Took the day off from them yesterday and maybe again today because there are times where we have that bit of a burnout and need to switch things up. Not giving up on them, just give other things a chance to experiment and have fun with. So with that in mind, figured I'd share with you my training and thoughts on moving forward.

Weather has been on an emotional rollercoaster lately, it'll be sunny and warm for a few days up in the 70's, then out of nowhere, rain and cold under 50 for a period. It's weird as shit. April Showers bring May Flowers that's for sure. So, in the morning, I got in some neck mobility work and loosened up my joints, decided you know what, fuck it I'm going to do 500 Hindu Squats using my Spider-Man deck of cards. Shuffled, got my head in the game and got it rolling. Finished the deck in 20:18. Been a minute since I've done 500 and even longer since I've timed them. I'll take it and for not doing that many in a while, it's not terrible but still needs work. Shit, I used to be faster than that years ago but in that moment, I still was able to do them.

Throughout the day, it was just casual chilling, interacting and went for a walk in the cool rainy weather. It was great, felt at peace and just let the mind relax. No bands, no needing to figure out if I should do a circuit or intervals, just set them aside for a while and get something else going. There's never anything wrong with that. 

Was starting to feel sore so, being the crazy bastard I' am (even my wife calls me that) I thought I'd get in 500 Step Ups to get the blood flowing a little better to help reduce some of the soreness. It worked because I woke up this morning feeling really good, sore but literally only in the thighs, nowhere else and it's not even that high of soreness. Out of a 10, maybe a 4-5 which is pretty surprising to me, I thought I'd be at a 7 or at least an 8. Guess my conditioning really has been paying off. 

The bands have been a stepping stone for me and they're one of the reasons why I've been able to keep up with a lot of things lately. They're part of who I' am now and for more than 4 months in a row doing them every single day, they've helped my cardio and long term strength in amazing ways. Doing 10's of thousands of total reps in a short period of time is no easy feat and the mental strength to keep up with the kind of routines I was doing was insane. a day or so off of them or a little longer is not going to kill me. There's tons of things I can do in the mean time but when I'm ready, they'll be right there just waiting for me to kick the shit out of them. 

In terms of moving forward, it's important to remain disciplined and doing what's possible for you and continuing the journey. We all have different paths but where we are going can be mysterious and exciting at the same time. Yes the bands are just a tool, great ones at that but they're only pieces of a much bigger puzzle. They're not the end all be all, nothing really is no matter who may say it differently. You do what's best for you and smash those goals like the Hulk smashes the Chitari. Learn what's possible, switch things up from time to time and kick ass in your endeavors. 

Be amazingly awesome and I hope you kill it. 

Dopamineo Deck Of Cards Training: Developing Conditioning And A Mind That Doesn't Break

Holy crap that's a mouthful isn't it? Well, regardless, if you want to become a machine (not the kind that looks bad ass but can't last more than a few minutes) then you got to make things happen so when shit gets ugly, you keep grinding. The type of training that gets hit with chaos but you never waiver. It's one of the reasons why I love the Deck Of Cards Workouts with the Dopamineo Bands. It isn't just about conditioning, that's just part of the package deal. It's a lesson in expecting the unexpected and executing with a vengeance.

The deck itself is simple enough yet brutally honest and effective. Here's a breakdown of the Protocol I use.....

Shuffle a full deck. Flip a card one at a time and have that card tell you what reps and exercises to do. Again, simple yet will have you kicking your ass.

Aces are 16 Reps: Your wake up call to show up and have these cards demand work and respect from you.

Face Cards are 10 Reps: Royalty that taxes your arms, legs and whatever it holds dear to you. Jack, Queen, King, they all will make you humble.

2-10 are as is: Nothing cute and just take what you can get.

Jokers are 50-100 Reps: The two wild cards of the deck that will hit you hard and doesn't care whether you're tired or not. Do 1-3 exercises that round it out and get the most out of you.

Black Cards will have you seeing double. Literally, because in this deck, you'll be doing twice as many reps to really showcase your mental and physical toughness. 

When it comes to the three exercises, I do 25 of the Chest Flys or Chest Presses, 25 Wave Pulls and 50 Propellers to round out to 100. If you got both jokers towards the beginning of the deck, they'll test you but you get the highest amount of reps out of the way. Towards the end or even around the middle? Be prepared to find out what it's like to be taken down but getting back up and keep battling. It's punishment with hardcore tendencies.

Conditioning That Doesn't Care About Your Fucking Plan

Many workouts can be predictable. The 5x5 system, 3 sets of 10, knowing the clock with EMOM. The body can adapt to the structure before it stresses it. The deck spits acid in the face of your structure. You might flip 2 Black aces in a row, that's 64 reps before you can attempt to catch your breath. You may even cruise through red 2's, 3's or even 4's and think you're safe but that Joker will pop out of nowhere and makes you bust your ass for 100 reps while your heart rate is already in your throat.

This is what's called Stochastic Conditioning. The load, the rest, the order, it's all random. Your energy systems never truly settle. Aerobic Base and Anaerobic Power, all working. Lactic Clearance? Your ass is learning whether you want to or not. The body stops pacing and gets to solving problems.

Expect The Unexpected

Things in life don't always come in sets and reps. They come in bursts. They will double up when you're tired. It can throw a Joker at you when you thought you were done. The Deck is a powerful teacher. Flip a black King of Spades when you're gassed and still need to breathe and move anyway. You can't negotiate with the card. You learn to shut things up and put in the work. 

That's the machine aspect of it. The cards don't care about your feelings and whatever you have left. It has you executing the next rep until the task is done. 

Get a good deck in 2-3x a week for a little bit and find out happens. That "quit" reflex becomes a blur, your recovery becomes faster between efforts and you stop fearing volume. In the beginning, do what you can to get through as many cards as you can. Add one or 2 more cards each session until you get through that deck. 

A deck of 54 cards is 54 opportunities to quit but it can also have 54 opportunities to prove you won't. Which one are you choosing? Shuffle up, flip that first card and you are on your way to becoming the machine you were meant to be. Be amazingly awesome and get cracking. I believe in you. Don't forget to use my code POWERANDMIGHT at checkout when you order from dopamineo.com. 

Ad Santel: A Catch Wrestling Juggernaut Who Crushed Japan's Judo Masters And Secured An Unbreakable Legacy of Mat Domination

How's it going everyone? Hopefully you're out there killing it this week, sweat dripping, muscles screaming, and that unbreakable fire burning within. Yesterday I wrapped up one of my go-to Dopa Band Circuits, 20 Rounds but added in explosive sprints as a finisher that left me high as a kite yet feeling like I had been through a war zone. It slammed me right back into that old school mentality like those nasty catch wrestlers from the past. These legends didn’t train for show. They trained to survive, to dominate, and to prove their style could humble anyone. That’s exactly what Ad Santel did. This German-American beast didn’t just wrestle, he took on Japan’s elite judoka and jiu-jitsu black belts in straight-up shoot fights and left them battered, tapping, or flat on the mat. If you’re chasing that raw, functional power in your own training, Santel’s story is pure fuel in and of itself. Catch-as-catch-can isn’t ancient history. It’s the blueprint for understanding what it takes to build the kind of body and mind that refuses to break.

Born Adolph Ernst on April 7, 1887, in Dresden, Germany, Santel crossed the ocean and exploded onto the American wrestling scene. At 5’9” and a rock-solid 185 pounds, he wasn’t some towering giant. He was compact fury – quick, explosive, and loaded with leverage that turned bigger men into ragdolls. He debuted in 1907 under ring names like Al Santel or Mysterious Carpenter, but by the 1910s he was the fucking man to beat. He claimed the World Light Heavyweight Championship in catch wrestling and defended that strap for years against the best the era had to offer. This wasn’t scripted entertainment. These were legit challenges – no rounds, no bullshit, just two men locked up until one submitted or couldn’t continue. Santel held his own against heavy hitters like Joe Stecher, Gus Sonnenberg, John Pesek, and even went the distance with Ed “Strangler” Lewis later on. But his real legendary status? That came from crossing oceans and styles.

I want you to paint a picture in your mind's eye: it’s the 1910s, and Japanese judo and jiu-jitsu are being hyped as unbeatable arts. Black belts from the Kodokan were rolling through America, challenging anyone who dared. Santel said “bring it” and stepped into the fire. On November 1915, he took out Senryuken Noguchi in San Francisco. Then came the big one on February 5, 1916 – Tokugoro Ito, a legit 5th-degree black belt judoka. Under judo rules, Santel slammed the man so viciously Ito couldn’t stand back up. Santel stood tall and declared himself World Judo Champion on the spot. The rematch in June? Ito caught him in a choke and got the win. But that first victory? It sent shockwaves. Newspapers described Ito tossing Santel around like a sack of flour early on, only for Santel’s catch transitions and raw power to flip the script. DDDAAAMMMNNN son, that’s the kind of grit that turns doubters into believers.

He kept rolling. Taro Miyake, another Japanese star, got handled in Seattle. First a draw, then Santel hit him with a half-nelson slam that left Miyake dizzy and out for half an hour. Daisuke Sakai, yet another 5th dan. Santel submitted him twice with a nasty biceps slicer that had the crowd gasping. These weren’t flukes. Santel’s catch wrestling, that blend of hooks, rides, and bone-crushing control – exposed the holes in pure judo when everything was on the table.

Fast forward to 1921 and this is where it gets good: Santel assembles a crew, Henry Weber and Matty Matsuda head straight to Japan. They hit Tokyo’s Yasukuni Shrine in front of 10,000 screaming fans. Neutral rules: judogi jackets on, but all catch holds allowed. March 5 against Reijiro Nagata? Headlock Submission. The next day versus Hikoo Shoji, they draw, but Shoji’s face is swollen and busted – Santel even helped the guy off the mat like a true warrior respecting the battle. Then in Nagoya he avenges a teammate’s loss by smashing Hitoshi Shimizu. These matches weren’t exhibitions. They were wars that forced the Kodokan to rethink everything. Some Japanese fighters got expelled just for training with him. One man from Dresden changed the global grappling game forever.

Santel’s toolkit was like a swiss army knife. Slamming takedowns that used every ounce of leverage to plant opponents on their backs. The half-nelson slam? A finisher that could rattle brains. Biceps slicers for those brutal submissions. Neckscissors and headlocks that squeezed the fight right out of you. No flashy spins or showboat moves – just efficient, vicious reality that worked when the sweat was flying and the crowd was roaring. He wasn’t the biggest or the strongest on paper, but his conditioning let him go for hours and still come out on top. That’s the catch wrestling edge: control the mat, chain your holds, and outlasting your opponent.

After retiring in 1933, Santel passed the torch. He helped train Lou Thesz for a period in California, drilling that catch foundation that helped make Lou a household name. Thesz later called it “an incredible gift.” Santel lived until 1966, passing at 79 in Alameda, but his impact never faded. In 2024 he got inducted into the International Professional Wrestling Hall of Fame. And yeah, there’s that old rumor about him getting paid to rough up Georg Hackenschmidt before the Gotch rematch – unproven, but it fits the era’s gritty backstage drama. Bottom line: This crazy bastard bridged worlds. He showed catch wrestling could humble the “unbeatable” and planted seeds that still grow in modern submission grappling and MMA.

Here’s the part that should light a fire under your ass today. The man's dominance wasn’t magic – it was conditioning forged in the trenches. Long matches, global travel, facing elite opposition night after night. That demands a gas tank that doesn't have the word tired in the Dictionary. High-rep circuits, grip endurance that never quits, and the mental steel to push when every fiber wants to quit. You don’t get that from pretty gym routines. You grind it out in the backyard, garage, the beach or even in a hotel room just like the old-timers.

That’s why Dopa Bands are the perfect modern weapon for anyone chasing catch-inspired power. Variable resistance on pulls, squats, rows, and explosive drills mimics the dynamic strength you need for slams, scrambles, and marathon rolls. No gym membership. No excuses. Just pure functional might you can take anywhere. Whether you’re drilling guard work or building that never-quit endurance for your next open mat session, these bands let you train exactly like Santel lived: raw, relentless, and results-driven. These 500-1000 Rep Workouts I've been doing since January, have made the difference in how I proceed to be in the best shape possible. Like Ad, I'm not the strongest, the fastest or look like a bodybuilder but I sure as hell want to be in the best condition as possible and haven't felt like I peaked yet.

Look, the old-school catch wrestlers didn’t chase fame or trends. They chased who they can beat. Ad Santel embodied that spirit – a compact German-American juggernaut who stared down entire martial arts systems and came out victorious. He didn’t just win matches. He proved that heart, technique, and savage conditioning will always beat hype.

So what are you waiting for, bro? Throw in some band circuits today. Drill those transitions until they flow on instinct. Push through the burn until your body adapts and your mind gets unbreakable. Respect the history, value the lessons and live with Power and fucking Might every single day.

Head over to dopamineo.com right now and grab a set – or two – of Dopa Bands. Use code POWERANDMIGHT and get yourself hooked up. Then get after it. Train like the old timers. Dominate your competition. Because catch wrestling didn’t die in 1933. It lives in every rep you grind out today.

Keep killing it, everyone. Stay strong, be amazingly awesome and I’ll catch you in the next one. Shoot me a comment and let's hear from you. 

The Brutal Dopa Band Deck Of Cards Workout On Easter

Hope you all had a great Easter and had plenty of food and love to go around. For me, it was mainly just kicking back and reflecting on things but needed a small recharge. That was until I decided to get my ass to the park in the late afternoon and devour a deck of cards workout with the Chosen Higher Dopa Band. A part of me didn't want to do it and was feeling a bit worn down mentally but I knew if I got into it, things would shift.

This past week was a whirlwind of emotions and mental rollercoasters. Had to take care of something going on with family and needed to keep an eye on things for a couple days and check in with them on Saturday. Still got my training in and killing it with my conditioning, isometrics and the Hindu Squats. So for my Easter workout, went to the park, set up my band, laid out the deck and proceeded to kill 800 reps of the Deck. 5 Exercises (Chest Pulleys, Wave Pulls, Skis, Uppercut To Squat & The Propellers). Black cards were doubled the amount of reps and the Jokers were 100 Reps (25 Chest Pulleys, 25 Wave Pulls & 50 Propellers). 

Doing workouts like this isn't for the weak or even normal minded. I never considered myself normal in the first place but when it comes to training, I like taking things to a different level. I didn't go at the pace I normally with this particular method but I wasn't resting much either and it was becoming meditative after a few cards. The movements, the pacing and flow all were coming together, plus getting in the fresh air in a semi sunny setting wasn't too bad either. Barefoot on the grass, feeling the earth and letting my instincts of the exercises take over. Sweating like it was a waterfall in the Rainforest, focused as if I was on a mission and adjusting the band at times because the knots do slide and becomes a bit uneven but that takes seconds really.

I'm not setting world records, nor am I making a statement that Dopa Bands are the best thing since the invention of the Wheel, I just wanted to train, have fun and get some of that emotional stress out of my system. Feel that natural dopamine high and have a productive session. It's freedom, it's learning what I can do when I'm not always in the right head space but it's also my ability to push through things and do what I know I'm capable of. I love this shit and it has put me on a path that is a continuation of my journey. 

Have a great Monday everyone. Be safe, train well and hard to burn off some of that Easter Feast. Be amazingly awesome and keep killing it in your endeavors. Hit me up in the comments or shoot me a message using the Contact Form. Would love to read your progress. Be sure to go to Dopamineo.com and grab a band or 2. Use my code POWERANDMIGHT. 

Last thing before heading out here, go and check out Lost Empire Herbs' Newest Addition from an old formula.....Hercules Pre-Workout Formula now comes in Capsule form so you don't have to chug and get the bitter taste from the powder. 90 Capsules per Bottle. Let that fire burn from within and get ready for some awesome workouts without the crash later. 

A Psychotic Twist On The Dopa Band Deck Of Cards Workout

On Tuesday, I wanted to push a bit and did my 1000 Rep Circuit of 5 Exercises....

Chest Flys

Wave Pulls

Butterfly Power Squats

Ski Jumps

Propellers

10 Reps each for 20 Rounds. Sometimes you have those days where you want to make things interesting and do what's possible in the moment. The high afterwards was indescribable. The sweat coming down like Niagara Falls and the workout itself was fun but a good challenge. Yesterday however; I thought about what I wanted to do, my goal was to get at least in 500 reps with the band. Maybe a circuit or deck of cards style.

Before I even set up the strap and the band, I was reading NO GAS, NO RUN: The Guide to Catch Wrestling Conditioning, Combat Science, and Building the Engine on my Kindle and I'm on the chapter about Karl Gotch's Bible which is also called The Deck Of Cards Protocol. I was reading through it and within maybe a couple paragraphs, that's what I wanted to do. At least from a certain point of view (as Obi-Wan Kenobi would say) with the band.

In the chapter, I will say that it refers to giving the options of picking 2 upper body and 2 lower body exercises (For Karl it was usually Push-Ups & Squats which anybody worthy of training should learn) and gave out the spreadsheet of what goes with each suit and all that. The one that had a lightbulb go off in my head was when he (or Jake at least) talked about the Jokers and do the upper and lower body exercises within that card. This is where I wanted to make it a challenge for myself.

So normally, I do the 5 exercises, numbered cards stood as is, face cards were 10 reps, Aces were 16 and Jokers were 50 reps of the Propeller Exercise. Sometimes I would do 1 Full Deck but if I'm feeling really ambitious, I'll do the deck twice in a row for 1000 Total Reps. I decided to put a twist on the script so do speak and get to do less than if I wanted to do it twice in a row but do way more than 500 for a Full Deck once. So here was my brainstorming idea (and those of you who have the Dopa Bands or thinking about getting one, this is borderline psychotic and a heel of a challenge)......

I would do the 2 upper body and 2 Lower Body exercises but like I read in the book, I doubled the reps for the lower body exercises and keep the upper body numbers as is. The Jokers however, were a bit nuts to think about and I find it gives that blend of what I would normally do and amp it up a bit. So instead of just doing the Propellers, I added the two upper body exercises as well. Here's what my protocol came out to be. 

Hearts were Chest Flys, Diamonds were Wave Pulls, Spades were Hook Under The Arms Squats, Clubs were Ski Jumps and Wild was Propellers, Chest Flys & Wave Pulls.

2-10 As Is

Face Cards Are 10

Aces Are 16

Jokers Are 50/25/25

So say you flip a 9 of hearts, you would do 9 Reps of the Chest Fly, flip a face card of the Squats, it would be 20 reps. The Jokers, do 50 Propellers, 25 Chest Flys and 25 Wave Pulls. Fairly simple once you understand the concept. The only rest is flipping the next card or possibly adjusting the band since the knots may have a tendency to slide out. 

When you count the total number of reps for a Full Deck, it comes out to 800. In this specific workout I did, I misread an Ace card and thought it was Chest Flys but it was Diamonds, sometimes that happens when your brain and body are going at a pace. Ended up doing that card twice so my total came out to 816 reps LOL. A simple mistake made the workout slightly harder which isn't a bad thing. I got a kick out of it and took it in stride. This is just an idea of what you can do with the Bands, you can pick whatever exercises you want to do that suits your current goals or conditioning for your sport. 

It has been said before and it will be said again....Doing a Deck Of Cards Workout isn't just about a few exercises chosen at random times, it's a teacher to help you learn to expect the unexpected. Not everything in life is going to go according to plan because if you're always expecting a plan to come to fruition, there can be a curveball thrown your way and it throws off the entire process. You plan the same exercises, the same order, same rest periods and same amount of time (roughly). For many, it's an order of things, using what is too comfortable even though you're getting a workout in. With the Deck, that shit goes out the motherfucking window. You can do a series of cards where it can go back and forth between upper and lower body, get more of one or the other in a series or you may find the the Wild cards in the middle or towards the end and you're already exhausted and have to do the hardest one. You never know what will come next so you must be ready at all times.

The world isn't scripted like in the movies, not everything is going to flow and have the ending that most likely is expected to happen, it gets messy, out of order and chaotic often times but it's important to be ready for when those things come about and do what you can to get through them. It's that discipline and toughness to withstand what could come out of nowhere and power through it with a fucking vengeance. 

Get your hands on some Bands and test out this workout yourself, or you could do Bodyweight, your pick, your workout. The Band is a tool like anything else, what you do with it will make the difference in how you go forward with your goals and aspirations. Go to Dopamineo.com and get one of the most premier resistance bands in the world, use the code POWERANDMIGHT at checkout. Used by Olympic Athletes, MMA Champions, Youth Programs, The Military, Law Enforcement, Seniors and many more. When you add these to your arsenal, you will discover a pathway to many abilities some consider to be unnatural. Be amazingly awesome. 

An Addition To The 500 Rep Circuit

There was something within me that wanted to add a "small" element to my circuit training with the Dopa Band and wanted to hit a different level of my conditioning training. In my regular circuits if you're new to this Blog is to do 5 Exercises, 10 Reps each for 10-20 Rounds. Only rest is marking down the circuit. Exercises aren't always the same or in the same order cause I like having a fresh way of going and keeping certain basic exercises of the Dopamineo System.

Yesterday, I decided for this added element was Hindu Squats. Been a bit since I've done a full workout with them but I know I'm capable of doing them and pretty well after many years of doing thousands of them. Here's how it went:

5 Dopa Exercises

Step Skis where you take a step and then throw the arms up in neutral or hammer grip like fashion with the Band

Hook Pulls

Hooked Arm Position Squats

Chest Presses

Propellers

Put the band down and do 60 seconds of Hindu Squats. 

Repeat this process 10 times. Only rest was marking it down.

Doing a minute of Squats doesn't sound like much but round after round with already going through the other exercises, you're getting some build up going with the lactic acid and it becomes harder. My key to performing them proficiently was to focus on breath control and speed that was at a comfortable clip but still getting the heart rate up. I was going about the rate you see HERE (A bit faster maybe)!!!

It was a beautiful day out, a bit chilly so I had on my hoodie, sweats, shorts, t shirt and my shoes. Went to the park, found a tree I liked, hooked up the band with the Genius Strap, put on some tunes and went after it. Had my watch on me to time the Hindu Squats. Did what I could to keep form at a good level of alignment, breathe with focus & intent and everything was smooth sailing. It wasn't easy though. If you believe this is "Easy Peasy", come and train with me sometime and you'll find it's not as easy as it looks (Then again, there are those who don't even have the balls to put their money where their mouth is).

Anyway, it was a pretty damn good workout and I felt it big time especially in my legs but hey, that's to be expected you know. Sun was shining, practically had that entire place to myself and was having the time of my life. This was a great challenge and it was great to be doing those squats again. Think my inspiration came from reading the new book I mentioned a couple articles ago called NO GAS, NO RUN: The Guide to Catch Wrestling Conditioning, Combat Science, and Building the Engine. Channeling Karl Gotch man and thinking what some of this book has engraved into my brain already. 

Working a circuit like this tests limits of most men. It may not be a challenge for a wrestler since those guys are fucking animals but for someone who enjoys fitness and wants to amp their game a little bit, something like this can make you huff and puff in not time. As Billy Robinson said "There's no rest in wrestling", neither is this type of training in some capacity. Like I said, the only "rest" you get is marking it down and/or adjusting the band if needed. 

Karl Gotch has said "Conditioning is your best hold", in this case, I say "Conditioning is your best asset" in which I mean you can be as strong and fit looking as you can be, but if you start to wear down in less than a few minutes, all that strength is merely temporary. You want to last as long as you need to cause in life, having gas in the tank can have an impact on how you help others and yourself. 

Be prepared to get your ass kicked and get yourself a band at Dopamineo.com. Use the code POWERANDMIGHT to chalk down some bucks. Grab a bundle, that saves you even more. These bands are virtually indestructible and can take a beating. I know cause the Black Band I have hasn't been scratched, torn or snapped and I put that thing through the ringer with hard workouts. Have an amazingly awesome day and keep killing it. 

Want to chat me up, go to my LINKTREE where you'll find my email and all my socials. Tell me about your training and let me know if there's something I could to help you in your journey whether it's helping find resources for your goals or a few tidbits on what is possible to get you just a little stronger or durable.  

Blissful Hell: 45 Minutes of Interval Training With The Dopa Band

 Yesterday, I wanted to test my conditioning and see what was possible to be able to do my Interval Workout with the Dopa Band longer then I normally do. Most of those workouts go for 30 minutes keeping at the pace of 5 exercises, each for 45/15. Added an extra 15 minutes to hit 45. 

I wasn't going Sonic The Hedgehog on this but I didn't go as slow as a snail either. I had a target pace for each exercise. Didn't count the reps, just kept working the muscles and focus on my breathing and form. If my hands started to slide, just to a quick readjust and kept at it. This pacing was getting my heart rate jacked up for sure but it wasn't making me want to collapse. 

Set my strap on the tree at the park, hooked up the band, got the timer going and went at it. Before I even left to go do it, I kept debating with myself if I should just do it for 30 minutes or do the 500 Rep Circuit. For several minutes I was having a mental battle until I started up the timer and figured "Fuck it, stretch the limits" and I went for it. I'm glad I did.

Each round wouldn't be easier than the next but with my breath control, it helped keep my body moving with solid form and let the speed of the movements flow naturally. It became meditative and the world around me was a blur but I was aware of what I was doing in the workout. I picked up the pace on some exercises in the later rounds but I wanted to stay strong even when fatigue set in at times. When I noticed there were 2-3 rounds left, it was like a second wind came over me and was cruising through them with complete control and intent. 5 Exercises, each for 45/15, 9 times. Brutal.

At the end, when that high kicked in. Holy shit. Everything felt calm, peaceful, vibrant and strong. It was like being on a whole other planet where nothing went wrong, there was no chaos, no stress and sure as hell no overthinking shit. It was a moment of pure clarity and in the present. Beautiful man. When you can have that kind of workout where you're busting your ass and you're being rewarded with that beautiful feeling, there's nothing like it. Being in that present moment and just letting it sink in. Those 45 minutes were tough at times but I knew I had it in me to complete it and know I've done enough that gave me something to accomplish and be able to go back home feeling like I just became a billionaire. 

That's the type of mindfulness these bands can provide when you put in the work, finding out what you're made of and killing it more than you thought you would. Workouts like this will do wonders once you've built up to being able to handle it. At first, going for 15-30 seconds and resting for a minute for a few rounds is more than enough. Every few workouts or so, add a bit more time, rest less and before you know it, you're rocking it working like a madman and resting only to change positions. 

Pick exercises you want to do and work them while being in control. The band will let you know if you're fucking up, it doesn't discriminate. If you don't respect it or get sloppy, it's going tell you something and you'll feel it. Key things here: Control, Breathe and Move with focused intent. With those three things and using a progressive system, you can skyrocket your conditioning to levels you didn't think existed. Your body will be more fluid, durable, mobile and flexible, not to mention explosively strong, fast and powerful. 

Come and grab a band at dopamineo,com. Use my code POWERANDMIGHT and go kill it just about anywhere you can set it up. Stretch your limits and remember those three key things. I'm rooting for you and I'd love to hear about your training or if you have any questions about the bands. Head over to my LINKTREE where you can find my email and social media outlets. Looking forward to chatting with you. 

What Is Wrong With The Dopamineo Bands??? This Is Very Important

People will say what is great about certain gadgets and products and write about them as if they're some kind of superior thing. Now, this will be treated almost like a negative review on Amazon but bare with me guys because this isn't easy for me to write. I'm ashamed to admit, there are things wrong with the Dopa Bands that I never wanted to talk about, I mean it is one of my favorite tools in this whole wide world, which is why this is so damn hard. I can name many things wrong with them but I'll share a few with you here.....

1. It has way too many colors. Black, orange, red, green, teal and others. It's like fucking skittles without enjoying the taste of them. What a letdown man.

2. They're just not going to make you look like a Super Saiyan God no matter how much you may want it to be or in the real world, make you look like Jack Lalanne in his prime. It's not a bodybuilding type of apparatus that will have you moving boulders and doing handstands. The workouts can only do so much for someone looking to get fit.

3. They don't automatically give you the opportunity to win gold medals or win world championships. I know that's hard to read but it's true. Even some whack jobs that copy and paste other people's stuff and call it their own knows that. It only builds enough to make it through a tough session.

4. The world isn't always going to agree with what bands do or don't do, they don't give a shit. It's not like many really understand what they do anyway so why fight it? They're not meant for certain people that consider themselves "Experts". Those people are far too advanced for silly looking tubes right?

5. Why would this company market to mainly fighters and wrestlers, is nobody else worth the effort? What about those who just want to live their lives healthy? Why don't they cater to those who have never been on the mat in their lives? Talk about a wasted opportunity.

6. These bands just can't cut it when it comes to building real muscle. Weights & Bodyweight are a true warrior's form of fitness like many claim. Even ones who think they're the GOAT of one exercise out of countless, guys like that know what is up. Can't deny it, they'll tell you what really works and will die on that hill defending it and you know what? Maybe the bands don't do enough, it's beneath them after all and think they're easy as hell. They are in some aspects.

7. What really grinds my gears about these things? Yeah, they got spunk and have that rebellious outlook of "beating the man with the Iron Pills", but they can't match up with the real world lifts like a Bench Press, Deadlift, Sandbag & Squat. Those are the true measures of strength. 

I can go on and on about what's wrong with them and why I should just cut them loose and throw them in the trash since I wasted money on them. The truth is.....

 All of these things that are wrong are the very reasons why it is ridiculous to even think such things. The only real wrong thing about them is that they're not promoted enough regardless of how much publicity they've had for years from some of the greatest athletes on the planet.

They provide real world function and can help you build lean muscle that is useful. They're the perfect tool for warming up, working on technique and be able to mimic just about any gym movement. They give you that extra juice to show your efforts in a post workout session that potentially gives you a high edge over your competition or enhance your own goals and aspirations. 

Those who have never laid a hand on them and tell you how awful they are wouldn't know his ass from his elbow how incredible these bad asses can be. So what if some shmuck with an ego the size of Texas thinks of them, he couldn't handle them on his best day. It's true, they wouldn't last 5 minutes with these things, then again, probably couldn't keep up with me in a workout with the bands but hey, they're more than welcome to find out if they're willing to give it a go. Besides, most who talk a good game would get their asses handed to them faster than the length of Vegeta's Galick Gun Technique. Hot air is all they really are and live jealous, pitiful lives. Damn shame. 

It's true they won't turn you into a Mr. Olympia, but that's not the goal. The goal is to make you one hell of a machine little by little or for most, make you fitter and longer lasting than the average person. It's ability to upgrade your conditioning is one of the reasons why it's successful and it's not just elite athletes, people in their 60's and older use them to help maintain youthful bodies with great mobility, agility and durability. It's not meant to be stupid heavy you can't move them, they're meant to move with you using a level of resistance that hits the muscles from many angles. 

The colors of the bands, it's freaking awesome, like a rainbow of badassery. Each level goes with a person's weight class/fitness level and able to work them to their advantage. It's a coach and will tell you what you need to work on and what to look for in building a mastery over them. Being able to work with them for even as long as 30 minutes with very little rest puts you in a level that is high above what most gym goers are willing to do. Sure it's a different level of training but the mere fact that they can give you that lasting strength when it matters is all the reason to get your hands on them.

The bands are a tool like anything else. They work with what you're willing to put into them. They give you many health benefits and challenge even the toughest men and women in the world. They don't snap easily, quite frankly, even the Great Gama doesn't stand a chance snapping these fuckers and he was arguably the greatest wrestler of all time that had strength that is unmatched today. The type of agility you can acquire and mobility you will gain, lessens the chances of injuries and has far less impact on the joints than weights or even bodyweight for that matter but both can co-exist with the bands in great synergy. You can do all sorts of workouts with them like Supersetting with Push-ups or Squats, attach them to a barbell and not need to add weight, Crawl or sprint with it around your waist and go after a slam ball and so much more. The only limit to these is your imagination. 

You can do great things and become a stronger and fitter person than you have ever been. Add these to your regimen or on their own and you will find a pathway to many abilities some will consider to be unnatural. Take a chance and grab a band or two right now and unlock new ways to train than ever before. Be sure to use the code POWERANDMIGHT. I thank you for reading the article and hope you all have an amazingly awesome day.