Sprint 8 And Hammers

Being aggressive can be a good thing when you need to just let it out. Now we do need to control our aggression because we don't want to go as far as hurting someone or worse. Being productive in that is finding an outlet that will get shit out of your system safely and with good intentions. You can get into a fight but unless it's a last resort, we don't need to put anybody either the other person or ourselves in the hospital and regret getting that bill. 

Hammer Work is about as old school as you can get and there's a reason why it's one of the manliest things you can do. It builds Testosterone, it strengthens the tendons and ligaments, it's productive training and it freaks out Mormons (that last one was a joke). Let me give you a side story about the Mormon joke:

A while ago during a workout, I was using a deck of cards as my reps. Around the 5th card or so, these Mormon kids (one was in his mid 20's, the other was roughly a late teen) parked their car across the street and proceeded to go about their route to convert and spread the gospel of the Church Of Latter Day Saints (the church is literally right next to the complex). I was the first person they approached and one of them wanted to try out the hammer I was using (Big Barry 25 lbs). He liked it and gave a good critique on it as he did a couple swings (now remember, these guys are in nice shirt and ties with slacks on). I figured, I'd mess with them for a bit and brought out Big Bertha the 73 lb Hammer. The older of the two widened his eyes and said "you've got a bigger hammer than this thing" and I had him try it out. Didn't tell him how much it weighed, could barely even pick it up and couldn't swing it. He asked if I could do it and I did about 6-8 reps without breaking a sweat and he literally shouts out "HOLY CRAP" and the other kid whispered "holy shit" or something like that. Now imagine making two guys who are spreading Mormonism who've learned not to say certain aspects of language in their religion saying two aspects of words that would get them in trouble for saying them yet it took one big ass hammer to make them do that. That was one of the funniest things I've ever seen happen. That hammer freaked them out that much to resort to that.

Back to the article at hand....

Regardless of the rep/set scheme you use, hammers can do wonders for your conditioning and building muscle. Today I wanted to try out the Sprint 8 Protocol which was rep out something for 30 seconds on, 90 seconds off for 8 rounds. It was a pretty damn good workout and got me breathing hard and I can feel it in my forearms. The pump feels awesome. I've tried various styles of exercise with this method of training from animals to burpees to sprinting in place and others but the Hammer version felt great and was well rested and would go hard as I can each set. You get so many benefits out of it than just firing up the lungs, you build strength, grip, speed, conditioning, cardio and other kick ass things. 

The Sprint 8 Program in this day and age is more on the use of machines like treadmills, ellipticals and other things of that sorts and the course promotes mainly on those to help sell machines. Now does this mean the program isn't useful? Of course it is, you don't need a machine to kick your ass with this workout. Hell from what I understand Dr. Laurence Moorhouse created a similar program decades ago and worked for a lot of people. This program is done no more than 3x a week in my opinion but this method has people going up to almost 5x a week and I don't find that practical or safe because depending on the exercises you use and speed regardless of the rest period, you still need to recover from it. You can do other stuff on the off days for sure just not as intense. Recovery is what promotes growth and I'm talking optimal, not to the degree where you bust your ass on this workout than not do a damn thing for a month. 

Using hammers for this method, use a hammer that gives you the right amount of speed that will get you breathing hard, I would say anywhere from 10-30 lbs would be good for most. If you got the strength to use a heavier hammer than the weights I just mentioned and the speed of it is there, use it if you wish but the heavier you go, the slower the movement will be. Be wise and don't hurt yourself.

If you want a solid supplement to help boost testosterone as you follow this program, grab some Pine Pollen, Stag Swag or get a Tincture Bundle to really get things cooking.  

Be strong, get conditioned and be Amazingly Awesome.

Flow Through Your Workouts

Going hardcore in a workout isn't always a bad thing and people just push themselves to the brink of collapse is the boost to their ego; but going hardcore doesn't always mean you should a lot of the time unless it "may be" a micro workout of some sorts. Flowing through a workout where you're challenging yourself but it feels to you almost effortless is one of the coolest things you can do.

These days because of the inspiration from Vahva Fitness, my brain has been fiddling with ideas and coming up with flows and combos, learning the flow routines from Vahva and developing better flexibility and agility with great energy and enthusiasm. It's almost like the excitement never stops and have used specific flows for my flexibility, conditioning and coordination. Taking a few exercises and putting them together to create something fun to do is what is keeping me coming back.

My favorite exercises to use in my flow training are the Over Reach, 180 Degree Jumps and the Scorpion. Utilizing these three with other exercises and you've got a hell of a foundation. I even will use them in a freestyle manner where they randomly go with other exercises in a workout where I come up with exercises on the spot. This routine I do here, would be considered freestyle since I didn't have the exercises in a specific order and was coming up with stuff at the top of my head.

Some workouts I'll just do a couple moves and just switch from one to the other like this demo of the Scorpion & Over Reach Combo to work my flexibility and coordination. One exercise I've learned lately that I'm still figuring out how to do properly is called in Vahva Fitness the King Crab. It's not an impossible move but to coordinate it and move in the manner can challenging since you're up off your heels and walk sideways. I did a video of just Holding The Position in an Isometric format to build strength so when I do more of the movement, I'm use to being in that position. I like to use themes every now and then and this move made me think of a scene in Fantastic Beasts: The Secret Of Dumbledore where the main protagonist has to go through a cave and these "Fire Crabs" are ready to strike him and he has to move like them to distract them. 

 When it comes to conditioning, flows can have a profound impact depending on how you do them. When you use jumping movements or crawls in a sprint like fashion while quickly switching from one thing to another can really fire up the lungs. A workout I did yesterday was a combo of the Scorpion, Over Reach and Bear Crawling. Do the first two moves than do a 5-10 yard crawl and walk back and repeat for as many rounds as possible. I did about 10 and that was enough. When you get out of breath, walk it off until it has subsided and keep going, don't sit down or bend over and heave, breathe deeply and keep things flowing. Vahva also has great workouts that target various muscle groups but also shows you step by step how to do a flow properly and progress by adding speed and smoothness. 

Another great combo that will get you out of breath is just crawling and jumping as in Crawl for a distance, get into a squat and do a 180 degree jump or just a regular frog jump and crawl back. Do that for 30 seconds to a minute and you'll be panting like crazy. You can see the video of that below. Workouts should never be boring and moving from one thing to another fast is a great way to get you going. Bodyweight Training is more than just simple pushups, squats, pullups and lunges; you can create things and open up a whole other door to exercising that is limitless and full of curiosity. 

If you really want the complete package and take on a whole plethora of challenges, flows, athletic specialization and conditioning programs, check out the Trinity Bundle from Vahva and combine them for workout regimens that will test even the most elite athletes. Be strong, get conditioned and be amazingly awesome. 

In The Words Of Karl Gotch Regarding Bodyweight Training And The Evolution Of Animal Movement Training

"Go back to nature and you'll find that animals in the wild are in the greatest of shape because they use their own bodyweight and stretching." That's what the old man said in Conditioning For Combat Sports as he narrates while his student Tom Puckett demonstrates the squats, jumpers and rope skipping. Although he preferred conditioning exercises from the wrestlers in the Middle East, it still doesn't take away how profound his words were to how animals are as strong, conditioned and powerful as they are. 

The profound impact knowing that the greatest teacher when it comes to natural exercise is nature itself. After studying and training on the teachings of Gotch and those that came after, it become an evolutionary transition from the pushups, squats, bridges, handstands and pulling exercises to the animal movements that have shaped my philosophy on fitness and it's history through physical application. It wasn't about moving away 100% from those exercises I learned at first but to generate interest and going down a path that led me to my all time favorite form of training. 

Sometimes words in a complete sentence are more than just letters put together or phrasing something that is simple. What I took from Gotch's words after really hearing them and interpretating them to my own goals and journey, it became clear that this is what I was meant to learn. I didn't really get into the animal stuff till I was 23-24 which was around 2008 and getting Ed Baran's Animal Kingdom Conditioning course at the time. This gave me the foundation for what these last 14 years of doing this specific style of training. Sure I did other things along the way and always experimenting but animal movement always pulls me back in and I can't help but do it. 

The more I got sucked into the physicality of animal moves, the more I wanted to learn from other places and how they interpret this style of fitness. Some of it is weird and some seemed like a rip off or taking one thing and morphing it into something else but the one place that takes those exercises and shaped them into an all-around athletic endeavor was Vahva Fitness. Eero Westerberg & Samuli T. Jyrkinen have taken bits and pieces of some of the very best teachings and molded them into their style that just keeps evolving. When you learn the true aspects of the course Movement 20XX there are similarities with the style of Animal Flow, Gold Medal Bodies, Primal Movement, MovNat but Vahva took them and shaped them to create something beautiful and incredible to watch and learn. 

Eero is a Finnish Trainer that's roughly in his 30's I believe. Although young and has a model type look, his enthusiasm and incredible athleticism is just unbelievable and can move with such power yet limberness. He's a poster boy for the current ideas on animal movement training but I say that with great sincerity. He can do some incredible things and have learned quite a bit from him by observing and testing out his style of training. Some of it is way to advanced for me and can't jump even 20% of what he can do (100% chance knowing that we're about 60-80 lbs apart and our way of moving is different) but I take in what he teaches and experiment with my knowledge and physicality. He utilizes old school methods in a modern setting that blends the two worlds together. 

Like him, I've taken bits and pieces of things and shaped them to my goals and have done pretty well with them. Is he the end-all-be-all? Hell no, nobody is but I love his passion for this stuff and continues to work hard on making the most of what the human body is capable of doing. Of course not everyone is able to move like him or be able to do everything he's capable of, fuck I wish I had half of his ability and I'd be happy but we all come in different shapes and sizes, move and train differently and go at different speeds of progression. As we age, we may not even move 65-70% of what we use to do but we can make a difference in how we shape ourselves physically and mentally. Train in ways that aren't the norm and explore our capabilities without risking our health. 

The quote in the first sentence of this article for me has evolved to exploring my body in ways I wasn't doing even in my teens and my 20's. At 38, I'm finding more and more ways to move like a beast in the wild or even format my own flexibility and agility. I'm losing weight, gaining strength through awkward movements, progressing little by little with my coordination and everyday is a chance to have fun and play. From a fitness stand point, there's no way of knowing what will happen and what will come next. All I know is, there's a whole universe to explore and the road just keeps going on.  

Be strong, get wild and be amazingly awesome. 

Animal Stretching & Flexibility

Would you believe that Animal Exercises go beyond just warming up or being used for conditioning? What if the method was used to help loosen up the muscles and joints in a stretching routine? Although mainly used for dynamic work, they can also be used in isometric fashion if you understand the mechanics. Most stretching routines are pretty boring and you look stiff as it is as opposed to actually being stiff and trying to loosen up. A good routine can be found here if you want to try it out.

My favorite exercises to really get the body going and have that relaxing feeling is utilizing the Bear Walk, Scorpion Rotation, Over Reach and various moves based on Brazilian Jiu Jitsu, add in a few Yoga moves, concentrated stretches and working the spine, knees, elbows and ankles you've got it made. I don't really take breaks in the middle of this workout because I just transition from one exercise to another like a Flow and keep going. The objective is to not speed through it but pace as relaxed as possible, remember it's just mostly stretching.

You don't have to do the transitioning, that's just part of it. If you're new to it, doing them one at a time than two moves, than three and so on until you can do a continuation without having to stop. It's like building up a cardio like routine where you get the benefit of building stamina as you stretch and you can go as long as you need to. There's no limit, once you get the a good routine down for yourself, you can go into a regular workout or just practice flows and combos till you're done for the day. It's all up to you.

I can make an update video of a off the top of my head kind of routine but for now here's a video of a 5 minute routine I did a couple years ago to get you an idea (I've lost weight since then) but it's still a good set of stretches to do at just about anytime when you need it. Stretching should never be boring, it should give you the ability to wake up and feeling good. I've never been a fan of routines and just go with my instincts which works for me. Because of the type of memory I possess, I can take just about any exercise I know and do a flow style set. That's where I feel most like myself instead of trying to follow exactly the same style as someone else, it just doesn't feel right, I'll pick up on stuff and learn the exercises for sure but from a routine stand point, it just feels wrong to me to "follow along." 

The transitioning aspect as you get better, creates more than just stretching the body, you're also stretching your brain to send the nerves into overdrive and be quick on your feet and breathing naturally. When animals stretch like a wildcat or a wolf, they naturally program their bodies to be ready for what lies ahead whether it's on a hunt, a battle for leadership or even when mating occurs. That's what Animal Style Stretching is like, to be able to wake up the body for what the day brings. You never know if you'll be able to help someone in need, to stay healthy to prevent injuries and having the body alert for taking care of loved ones. 

Flexibility is a key to staying young and some of the best stretches in the world come from the inspiration of the Animal Kingdom. Be flexible/limber, be aware and be amazingly awesome. 

Micro Animal Workouts

It's never easy getting the time in when it comes to training, that's where short workouts can come in handy as opposed to getting something in for 45 min to an hour or more in one shot. In most cases, just a few minutes will kick your ass, hell if you do it right, 30 seconds to a minute can feel like an eternity. They're intense, hard and yet so freakishly simple many overlook it.

That's one of the things about Animal Workouts that I love. Just doing a few rounds of something can wipe you out just like that. Last night, I did a workout where I took 4 animal movements and did 5 yards each straight through for a total of 20 yards for one set or round. Did a total of 10 of these with breaks in between every 2-3 sets or so because they're intense and will make you breathe hard quick. All together did 200 yards worth of training and I was dead. For most, just half of that would be more than enough but I wanted to see how far I can take it. 

Animals are some of the most challenging exercises anybody can do, sure some are fairly easy and not too difficult but others (as you progress) will work body in ways traditional movements or what have you won't even begin to touch. Like I said before, I'd rather work my ass off doing animals than most stationary exercises. The key to remember however is simplicity. Progressing to higher forms of movements is awesome but if you don't have the basics down, you won't understand the challenges that do lie ahead. You can still take the basic movements and just progress to greater speeds (as long as you stay balanced).

On Sunday, before heading out to watch The Raiders, I did a "quick" workout where I show three rounds of doing Bear Crawls & Crab Walks. Believe it or not, these three were the last three of actually 6-7 rounds because my angles were off and kept getting out of focus with my phone cam. That workout kicked my ass big time and it was just two exercises going one way with one and back with the other. Still fun though and is one of those workouts that can build up an appetite. 

The objective of good training is to make it effective as much as possible and to make it intense while also progressing safely without hurting yourself. Some people have used animal movements as warm ups which is awesome, but as a workout in and of themselves, is a whole other ball game. One of my favorite scenes from the movie Vision Quest is where the wrestling team is warming up doing basically the seal walk like it's a cake walk before getting into pinning drills. The seal walk is basically walking on your hands while keeping the legs nearly limp and no movement from them so in other words basically dragging the legs while intently tightening them in isometric fashion. 

Next time if you got a couple minutes, mark off a few yards and do a bear crawl one way and the crab going back. See how many rounds you can go straight before needing a breather. It's very simple but effective and this workout hits practically everything in the upper body but also will make your legs feel like jello. Just this workout alone can get you in rugged shape and will fire up your lungs faster than the first 30 seconds of a Ric Flair Vs. Ricky Steamboat match. Be strong, go hard and be amazingly awesome.

The Benefits Of Animal Movement Strength Training

Fitness methods come and go and we never know what the next trend will come next. For some, a method is not a trend or something just discovered, it's a lifestyle or better yet, a style they take beyond the norm because it's part of their life and they want to master it. That's what Animal Style Training is like for me, I always go back to it no matter what I try and the path takes me back to a place where I can be my true self from a fitness stand point. There's always something to try and take on with the challenge and the ideals but moving like a beast in the wild just feels different than anything else.

Practicing it for so long, it always fascinates me on its origins and why it has stood the test of time. If you do enough research, you'll find that Animal Movement Training has its roots in Martial Arts & Wrestling. On the eastern side of the world, the mighty Shaolin Monks use animals as a testament to their success in Kung Fu and other arts by mimicking animals in their unique form. In the west, animal moves are a traditional conditioning method in Wrestling. Anybody who's been on the mat can still feel in their memory the pain and lactic acid build up from crawling like a bear or going backwards like a crab, walking like a duck or moving like a seal. 

In recent decades, Animal Moves are used more as a warmup in MMA schools and football teams use this method for conditioning. The Bear Crawl is the most common animal used because it's so damn simple yet can turn a weak kid into a rugged machine within less than a few months if not weeks. As good as that sounds, the benefits alone are far beyond just warmups and conditioning style exercises. The warmup version is just a beginning to what really comes into play. 

Believe it or not, moving like an animal in the wild takes on shapes and forms beyond what we could normally understand or what we've been taught. It's more of an untapped resource more than we realize and when you start to get into it, there's a boost of strength, agility and challenging aspects you may have never experienced before. Here are some benefits to help you understand this:

1. The Expansion Of Your Performance & Function

Our bodies are far more capable of doing amazing things than other traditional or conventional methods call upon. When we focus on something one dimensionally, the body will reflect on this and we wouldn't be using our full potential in the aspects of sports or in life in general. Nothing wrong with using other forms of exercises, matter of fact, some are pretty damn essential to do but yet, the demand for more versatile movements needs to be utilized. Practicing Animal Style Movements can do phenomenal things for our functionality and perform at a greater level. We are challenging the norm by moving in ways that are more in the 3D variety more than just focusing from a single point in training.

2. Quality Of The Movements & Mobility Training

As we practice moving like a wild beast, we form patterns that are in 3D which has a high potential of developing great mobility and joint lubrication. The muscles can be shortened or elongated but also with many cases, the activity in these positions build an incredible reservoir in the range of motion of the joints. Learning the aspects of the Lizard Crawl for example shows how the Core is in constant motion of twisting and rotating throughout the movement. This in turn will train the spine very well. The hips are getting mobilized and the shoulders are getting worked as well because of the support they provide while also rotating as you take each step. This exercise alone is a full body movement that develops incredible strength and movement quality in the body.

3. Restoration & Rejuvenation Of The Body

Our bodies and our brains were developed with similar movements to the animals. Think about it, as a baby, we learned to crawl, progressed to walking and than to sprint like there's no tomorrow. As we age, it becomes more and more important to maintain our quality of life by moving and keeping our strength, mobility and efficiency for as long as we can. For a lot of us, Animal style training can be seen as a fountain of youth that will revitalize the body. Animal moves also has great potential to target injury prevention and possibly getting rid of aches and pains. This method makes you feel like a kid again. 

These are just a small portion of the benefits you'll find when you practice Animal Movements. Be strong, get wild and be amazingly awesome.    

Could Movement Training Put On Some Serious Muscle?

Movement Training building Muscle? Is that even possible? For the most part, the human body couldn't even give more of a shit where the resistance comes from whether it's utilizing your own body or lifting weights. When given a good amount of time with the amount of resistance (in other words TUT), the muscles can create growth.

Believe it or not, you'd be shocked how amazing movement training puts on muscle, it's just a different version of it than typical weight training. This particular method emphasizes certain areas more than weight training. Let's give this a rundown: When we move the body in this manner, it's a more holistic approach as you form patterns, combos and mix and match using the body as a single unit. You're not isolating the muscles even though you could focus on certain areas as you move. 

Moving like a beast in the wild is a beautiful and even more phenomenal way to develop many parts of the body. Is it perfect? Hell no, nothing is but that's where you can supplement to really focus on the areas you do want even though Animal Moves are quite unbeatable. Here's one idea to look at it, walking like a cold-blooded Lizard...it'll hit your triceps hard and really tackle the shoulders, chest, hips and core like crazy. Another would be a variation of the Bear; going after the shoulders and core with an emphasis on the posterior chain while developing strength and flexibility in the hip flexors. When it comes to the wrists, Animal Moves are some of the best you can do. 

Leg Training wise, I found nothing more fun and exciting to do than moving like an animal. Don't get me wrong; Hindu Squats, Step Ups, Lunges, Bulgarian Squats and others work like a charm and can be kick ass supplemental exercises especially step ups (look up Bob Backlund and you'll know what I mean) but if there was anything close to putting a method on a pedestal, animal moves would be right up there with the best leg training you can do IMO. If you really want to tackle the legs in other ways, check out Warrior 20XX for more info on conditioning that area. 

From Hops to Duck Walks will work you legs far more dynamically and make you more Athletic than other traditional methods. Nothing wrong with working deadlifts and squats and have made many champions and athletes successful but they're still not the GOATs for hitting the lower body. In reality, the exercises in and of themselves could only work with the individual that gives them the best benefit. 

When it comes to Core Training, Movement Training is as close to perfect for that specific area. It's not just strengthening the abs or specifically targeting the front but everywhere around that area. In most cases, Gymnasts & Fighters have some of the most developed Core Muscles that actually makes them functional and athletic as hell. Because of the movements they use, that's where they mostly get those awesome abs that can make them soar through the air or take a punch. 

On Back Training; very few understand the concept that the back muscles work harder than you may realize when it comes to Animal Moves when you're crawling on the floor. That's because our back muscles need to work hard in order to stabilize the scapula or the shoulder girdle. With Animal type movement, the scapula is worked through 3D motions which in turn can develop the muscles in the back. Now there's still some pulling movements you can utilize especially in Suspension Calisthenics to really add on that development. If you look throughout ancient practices such as Yoga or Qi Gong, what is one thing that never comes up? Pulling Exercises yet some of these people have developed incredibly healthy bodies and balanced musculature. Even Ballet Dancers have some awesome back development and most don't do almost any floor work or weights. The arm movements when done with proper control develop the rear delts and backs by themselves.

Although there's more to Movement Training than meets the eye, you can develop a whole plethora of muscle through other means like I said before with Suspension Calisthenics or through Warrior 20XX or even Athlete 20XX. Isometrics work amazing too especially if you're new to certain aspects of training and strengthen the muscles, tendons and ligaments for the movements later on. Be strong, get wild and be amazingly awesome. 

Movement Flow & Stretching

Yesterday, I wrote about using movement or sequences of primal type movements as a creative outlet to get in some good workouts but what about stretching? How do you "warm up" for that particular method? You can always utilize certain aspects of joint loosening and stretches like we typically do or take it from aspects like qi gong, gymnastics or from Ginastica Natural. Flexibility and Elasticity is part of the flows used in movement style training. 

Some of the animal movements I do can be used as both stretching and strength training; take for example an Alligator Walk or Hold: Arms wide in a pushup style position and legs as wide as you can and start to walk. This opens up the hips, the shoulders, the chest and the groin muscles. You don't have to go so wide you turn into a contortionist but enough to feel the muscles as you move through the motion. You can also use it as an Isometric where you stop at a certain point in the movement and press the feet and arms into the ground as hard as you can for a few seconds. This can strengthen the joints and help control your body in an awkward position. 

That's just an idea but Eero at Vahva Fitness tackles anything that can be useful when it comes to conditioning, flexibility and flow work to help harness that creativity. From Martial Arts to Gymnastics to Animal Work, Weights, Bodyweight and Flexibility Training, he goes after it all and he's one lean son of a bitch and can back up some pretty cool stuff. Flexibility is a key to all that awesome stuff and being able to work out the kinks is a great way to get you into the things that will challenge your body in ways you didn't think were possible.

The flows in what I call Playful Movement can also be used as stretching routines. You slow them way down to the point where it's not about speed or jumping from one move to the other but practicing changing the moves into a stretch like the Scorpion, Over Reach in a Crab position, some of the crawls like a Tiger or Bear. They can be used to focus on opening channels in the spine, core, hamstrings, shoulders and hips. This is the beauty of this style of training, you can break them down anyway you want and progress at your own pace. Once you feel stretched out, start doing the flows in regular fashion or practice certain exercises so they're smooth in order to transition into the flows. 

Training is meant to be adventurous and getting into the habit of unleashing that primal and creative side within all of us. Get the blood pumping and get wild. Here's a recent video of some of the things you may see in Movement 20XX. For the explosive movements, you can just hold and focus on the areas in the legs to stretch them out instead of jumping. Be Free, go crazy and be amazingly awesome.  

Turning Imagination Into Reality

Throughout history, creativity has been a cornerstone for what has become civilization and the people that have made things happen, from the pyramids to Mickey Mouse, creativity and vision became a reality. As humans we have built monolithic structures, ruled and conquered civilizations, made sportsmen warriors, became heroes in battle and we used our minds and our imagination to create theme parks that started with a cartoon character. 

Throughout all of this, we have also tackled areas of physical fitness that have stood the test of time. From weightlifting to yoga, bodyweight conditioning, sports training and bodybuilding. All of these have turned men and women into athletic specimens. Now granted some areas of fitness have been lost or have changed gears due to decades of practice, trial and error and the formation of scientific inquiries and studies, we still use creativity to utilize what has been done and make it greater or more interesting.

Primal Training isn't a new concept, it's been around a while but in recent years, we have taken movements based on Animals & Gymnastics to create formulas of incredible athleticism and conditioning programming. From MMA Fighters to everyday Joe's, doing Primal Movements is a powerful idea that shows amazing creativity. The Flow, the Sequences, the coordination and the strength & agility is just phenomenal to watch. Once you understand the movements and practice the transitions, you can come up with some crazy athletic moves that are just phenomenal. Sticking to the basics is key, but never underestimate the power of imagination and creating your own style to create your reality.

Some movements are not for everyone especially those who have severe injuries but the majority can do some awesome stuff with the right tools to cater to their individual needs. It's that evolutionary need to move the way we were meant to and conquer our own selves in order to become the best version of our selves. Move like you were a young kid, become Athletic using building blocks that help reduce injuries and develop that Warrior from within to become the best YOU. Training can be fun and exciting the way it should be and learn things about yourself through physical movement that showcases what the human body is capable of. 

Turn your imagination into reality and get creative in your fitness endeavors. Don't ever let yourself get bored and do kick ass workouts that keeps you strong and healthy well into your golden years. Feel the fire in your veins whether you're 25 or 75 and bring something to life that makes you feel like you can do anything. Be strong, move with vim and vigor and be amazingly awesome.

Is Sledgehammer Training A Key To Youthfulness?

The simplest things tend to be the most overlooked or the most underrated because it's not shiny or extraordinary but yet when they happen, the simple things become incredible to do. We're always looking for that fountain of youth and finding ways to feel and look younger, have energy like we did as a teenager or be able to recover quick. One of the simplest forms of training is using a sledgehammer.

In most cases, working with a hammer is about as old school as you can get. The swing, the thrust and the smashing is all taken back to the days of hard labor, men like Lawrence Farman whom made his living smashing up rock and stone, fighters that smash a tire in order to develop their explosiveness and conditioning, boxers like the late Earnie Shavers used Sledge Training & Wood Chopping in order to develop his punching power which he said himself increased as much as 25%; Muhammad Ali himself had said Shavers had one of the hardest punches he ever faced. 

A great perk of Sledge Training is the maintaining or increasing testosterone naturally. Chopping Wood has been known to give us guys that feeling of manhood and being able to last in the bedroom, now think of a sledgehammer. That surge of power, hormones coursing through your blood and having strength that could kill. It's that feeling like you're a god among men. Youthfulness can have many factors such as testosterone, looking rugged, energy that lasts and being almost injury-proof. Sledge Work can be back breaking but there is a progression in the recreational style and reduce injuries along with keeping the back and spine healthy. 

Another perk is the development of your grip. Working with even a 25 lb sledge over the course of a workout will tax your grip like a motherfucker. You don't have to squeeze the handle as hard as an Ironmind Gripper but you do need to grip hard enough to control the hammer as you're training. Over time, that grip strength can carryover to other things and somebody will feel it when you shake hands with them. The heavier the hammer, the stronger your grip has to be and your body is in control because one wrong move and you can really hurt your yourself. 

Most of the average Sledge Strikers work with hammers ranging from 10-25 lbs. This isn't a knock to anyone and even those weights can turn someone into a machine. Some of us like to go a little higher and testing our strength mainly to see what our bodies are capable of. So far my highest weight and repping it is around 73 lbs. Guys like Nick Nilsson (The Mad Scientist) aren't even human and has repped out a 100 lb hammer and he's roughly 10-15 lbs lighter than me. Bud Jeffries had done 1000 rep workouts with a 40 lb. hammer and we all know the type of strength and conditioning that beast of a man had. Doing reps with a really heavy hammer is a whole other ball game and the amount of power you generate from it, just gives off incredible production of strength.

With lighter hammers, you can go for quite a while and still get incredible results. This is a great training tool to really pack on some muscle and get in cardio shape at the same time. Be strong, slam hard and be amazingly awesome.