Cardio Is For Girls And Conditioning Is For Men

 From a fitness standpoint, that sounds like Men Are From Mars & Women Are From Venus but in this case, only one word is needed....SEXIST!!!! 

During my workout this morning (260 Step Ups & 88 Ab Wheel Rollouts), things were rolling in my head and this was one of them. It's one thing to understand what an individual needs and how they adapt to certain things but to put two completely separate entities for different sexes is in certain cases, a crock of shit. Cardio is to get your heart rate up and keep it at a certain point. Most think cardio is using the treadmill or aerobics or spin classes but in reality, it's a little more complex than those things. 

Conditioning in this day and age means different things but for those playing the home game, conditioning is able to last for extended or even short period of time with gas left in the tank, at least from my point of view. There's even a thing called Cardiovascular Conditioning which means a person's stamina and strength have a lasting effect that can go for quite some time. Think of it this way, in a fight, if you get winded quick and can't even go very long, chances are greater that you'd be down much faster. 

Here's a simpler term of how someone "may" determine the difference between cardio and conditioning....30 minutes on a treadmill would be considered cardio but 30 minutes of step ups would be considered a level of conditioning. To me, if you can focus and control your breathing for an extended period of time or even for several minutes without a break, it's all relative to a certain degree regardless whether you're a man or a woman. 

I'm sorry but here's my outlook on this....Women have every right to be in as top condition as they can at the maximum of their abilities and there are some crazy stamina that women possess and it's not always from steroids or PED's. Some women can even outlast men in a lot of areas and pound for pound can be crazy strong whether in the beginning or the end. Biologically, yes there are different factors due to body composition and strength ratios, that's really the only takeaway but in the end, conditioning is what a man or a woman has a right to possess. I don't give a damn who you are, if you can outlast an opponent or even yourself and have a solid percentage of gas left in the tank, you're a bad ass and don't let anyone tell you different.

According to some people, cardio is only meant for women because it keeps their weight down and are not meant to strength train because god forbid if a woman has any strength that is greater than a man (because not every man is as strong as some women), manliness goes right out the window yet a man needs conditioning and lasting strength because that was what he was born and bred to do and if he's weak in any way, he's not a man, he's a pussy. I say fuck those people. Everybody has a right to be in the best shape at their maximum as natural as possible. If both sexes were in great shape and can do great things, what's stopping them from reaching their potential.

I'm getting off track here and going into a rant. Everybody is different and whether you're a man or a woman or transgender, non-binary, they/them or whatever, being in shape is your universal right as a human being and depending on your condition, it takes faster times, it can take longer to be in shape but regardless, you are awesome and whether you see cardio or conditioning as different methods or you do both, it's up to you what kind of shape you want to be in. Strength relies in all of us and it's up to you to make the most of it. 

Ashwagandha

Why Simplicity Has Its Perks

 It's funny how we tend to complicate things when it comes to exercise and fitness. The problem with the complications mainly is how workouts are done or interpreted from the magazines, the overwhelming feeds on social media and the "influencers" that think they know fitness but don't have a damn clue what the hell they're doing.

Some look at the basics as boring and actually believe they don't do much after mastering them. The question is, have you really mastered them? The basics not only lay the foundation but they're a guide to build true mastery which in terms of today's fitness enthusiasts, doesn't seem to be the nature of what it means to truly master something. If you get the basics down, it doesn't mean you don't need them anymore, there's always a way to make the basics harder but also to reflect on how you can successfully develop a solid program or workouts that gives you success in your goals.

Basics however, doesn't mean they're easy and how we see as basic, at times may be too advanced for some people, so we modify them to suit us and make us better. Many just want to jump into the advanced variations of workouts and exercises because they feel cocky and think they can handle it. If anyone can advanced so quickly and handle it without hurting themselves and have a clear head, they might as well be superman or wonder woman. We have to look at the basics objectively without overthinking the idea that they're too basic or simple.

Let's look at the Jedi as an example, even the most powerful were once padawans and had to learn how to control their movement, emotions and way to look at things from a perspective. Some advanced quicker than others but very few ever made it to Grand Master or even a highly advanced Jedi Knight if you look at how many Jedi have trained throughout the eons. Another example would be the Wizards of Harry Potter, all Wizards (and even moguls) started out learning basic spells, flying on the broom (like a nimbus 2000) and had to understand the difference of what to defend or attack. If they didn't have these basic skills, those like Dumbledore, Voldemort or even Harry for that matter wouldn't be able to pull off some of the amazing (and terrible) things they can do.

Simplicity takes on a life of its own when they are mastered and understood how to apply them for the individuals needs and goals. You wouldn't think picking up a heavy bag of flour is a big deal and doesn't do anything but in reality, you're using all sorts of muscles to pick it up and either hoist it over the shoulder or Bear Hug it and carry it to a destination such as the back of a truck, stacked up against other bags in a warehouse, going up a flight or two of stairs to deliver or whatever. Doing something so simple can actually kick your ass depending on what you do.

The perks of doing simple things from a fitness perspective is....

1. Mastering a skill 

2. It doesn't take a ton of thinking

3. Learning your body's mechanics to handle other tasks

4. Developing a sense of timing 

5. Working the body to advanced to other areas of either workouts or labor (or both at the same time)

6. It makes other methods interesting to learn once the basics are in your brain

Be simple in what you do as much as possible. Learn certain skills that give you an advantage in what could be useful down the road and use simplicity to avoid injuries as much as possible because if you get hurt, you're no good to anyone. 

Heavy Resistance Cables For Strength Training Without Barbells & Dumbbells

 Weightlifting & Weight Training have a place in the world of fitness and I prefer the classic courses like Arthur Saxon's The Textbook Of Weightlifting or George Hackenshmidt's The Way To Live and of course Dinosaur Training by Brooks Kubik. These books are the pathway to success in how the old timers trained and what made them successful.

Now as great as weights can be, not everyone can afford to buy weights for their home and some aren't interested but would like an alternative. Resistance bands are great for this because for one, they're light to carry around and two, you can use them to workout anywhere and create your own gym experience.

Some of my favorite exercises are with the cables, specifically the Lifeline Fitness Cables such as the TNT System, the Chest Expander & the Power Push-up . Just these three alone can give you a killer workout. Some of the best athletes in the world use cable training like this and have been successful with them. The chest expander in particular is an apparatus the old time strongmen used (back then using Steel Springs) to strengthen the upper body and even developed great physiques using them. The legendary Earl Liederman used them as part of his course that included Self Resistance exercises similar to Charles Atlas' Dynamic Tension course. Even the great wrestler Lou Thesz pulled an expander in his day.

The idea of being able to travel and still train with cables is a great way to keep yourself going without always relying on the gym. My personal favorite is the TNT System from Lifeline because not only can you do quite a few exercises from having it on the ground, you can hook it up to a door attachment and do exercises like you would use a machine at the gym. The big difference is with cables, you have to be stable enough to work the muscles needed for the exercises you want to do and that creates incredible core, back and leg work in addition to doing pulls, chest presses, sit-ups and even arm wrestling type movements. For the door attachment exercises, I like to go a little heavier than normal to really target the back muscles because for the most part, I do a lot of exercises that require more of the chest and triceps, so when I work my back to even things out, it pans out great with the cables.

During some workouts, I'll go heavy as I possibly can and with the the TNT Cables, I would do as much as 240 lbs. of Resistance which is two black cables and a magenta cable in the three slots of the handles. They have helped me get stronger in other areas of training. The very best workout I would do with this system is do supersets of various cable exercises with Step Ups; say do 5 sets of 10-20 curls and 20 step ups back to back with little rest and then go into presses and step ups,  attach the door increment and do sets of pulldowns and step ups. This would be done with a lighter set of cables for cardio conditioning purposes and target everything with very little rest in between rounds. Some of those workouts took as long as 40 minutes, brutal.

The heavier the resistance, the less reps you'll have to do (like that doesn't sound SO obvious) but when you start going into ranges of resistance that you can only do under 10 reps, you're swimming into some deep waters of strength training and you better be prepared to really push or pull because those cables will throw you off if you're not careful. You need a strong core to stabilize you so you're not being pulled around like a rag doll. 

I made a video yesterday doing Curls with the TNT Cables that are the two black cables (100 lbs of Resistance Each) and I did about 14 total reps (7 per arm) and that was hard as hell since I really had to squeeze and pull hard in order to get them up. These bad boys are no joke and I don't know if they're many people in the world who can do this. It was quite a feat that's for sure. You don't need to go heavy in order to get in a good workout, just medium sized resistance is more than enough for most people and condition your body like a mad man (or woman) and kick ass anywhere and anytime. 

Rocky VS Drago From A Certain Fitness POV

 Different ways to get in shape with all kinds of methods and programs. What sounds better or works better depends on the goals you're trying to achieve but where does it lie with making the person stronger and more conditioned? In Rocky 4, two athletes in total contrast to one another train very differently but still get strong and conditioned from their own perspectives. 

Rocky conditioned his body with wood chopping, running and crawling in the snow, dragon flys and upside down sit-ups in the barn and getting everything he needs with practical tools. Ivan Drago on the other hand, puts his body through a more scientific approach with drugs, isolated movements, hard punching that determines the amount of force that's struck and has a team of doctors and trainers that tries to make him more of a robotic machine. Who was the more conditioned boxer? If you ever saw the movie, you don't need me to answer that question.

In reality, both men in real life were (and most likely still) on the juice and doing that kind of training without it may not be possible concerning what their physiques looked like at the time. The true question is, which of these methods is more reliable and practical? From an old school perspective, the way Rocky trained is more manly and showcases what hard work using labor, bodyweight and unconventional resistance training does and what it gives the body. From a modern perspective and the way people go gym crazy is, Drago is king on this one. Weight Training, Steroids and heavy machine type workouts seems to be more of the norm. The funny thing is, back before steroids and machines were a staple (or even existed) Weights and the method Rocky used, co-existed and were the proponent of building and conditioning the human body. Separating them became the norm by the 1970's or even earlier as far back back as the 50's.

Let's take Steroids and Heavy Work on Machines out for a moment and focus on seeing the bigger picture from a realistic POV; both gym work and old school outdoors style workouts (Wood Chopping, Sledge Work, Carrying Live Weight ect.) have a place for someone who wants to achieve specific goals and both have proven to be useful for athletes and many everyday people. Neither are necessarily bad (if properly applied) since they're used by both men and women of all ages. Some have a preference and others have changed their style around to suit their needs and goals. 

Do what works best for you and do everything possible to achieve goals without the need for drugs or PEDs to help you build a quality life and body that is functional and full of vigor. From my perspective, I'll always choose Rocky because let's face it, as a character, he's far more relatable than Drago and kicks ass with a vengeance. 

Sprinting Like A Bear

Let me ask you a simple question....Would you rather do Sprints on two legs or do Quadrupedal Sprints?

Most who have trained in Football, Wrestling, Martial Arts or just playing outside would tell you running on two legs is easier to do. Using all 4 of your limbs is (literally) a different a kind of workout animal. Just to keep balance, you have to move enough to where your arms and legs are in sync with each other and unlike 2-legged Sprints, you won't get as far. On flat ground, you'd be lucky to get 20 yards in a matter of 10 seconds (I'm guessing) as opposed to let's say 100 in just over 10 seconds. 

Sprints in the Bear Crawl is a different level of conditioning and if you do them consistently, you'd be pretty damn rugged and a fat burning machine, not to mention having lungs that will make people's jaws drop. They're hard but they're so damn simple it's not even funny. Many can't grasp the concept of being able to move fast and coordinated in that position. Just try to do 10 seconds of a Bear Crawl Sprint and if you're not breathing hard afterwards, you're not human.

When I need a quick workout and can do it in my living space, I would do up to 20 Sprints in a length of 15 ft each (equivalent to 5 yards). Sprint up, walk/jog back and repeat. Sometimes just doing that is more than enough for a training day and you're getting a good sweat going and breathing like you're going to die.

It can also be done as a finisher to a workout to get that extra calorie burn and build muscle from multiple angles in one shot. I ask myself from time to time how many sprints can I do before I say I'm done, one of these days I'll give it a shot. Timed my workout yesterday doing 20 5 yard Sprints in 4:16, I don't know what the average time is for that workout or if anyone really times but at least it's under 5 minutes and it's a killer. 

Whether you're a weightlifter, crossfit maniac, bodyweight enthusiast or just want to test your fitness, Bear Crawl Sprints are a great workout and will knock down even the strongest of men and women. Get strong, get fit and kick ass in your training everyday whether it's a small one or a big one, get it done. 

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Double The Reps Double The Fun

 Been some time since I've done circuits from Darebee, ended up doing a couple recently and both were Martial Arts based (Punching, Kicking). The latter workout was actually quite invigorating, it wasn't too difficult but it wasn't a walk in the park either. With all the goofy and fun names the people who work on the site, it wasn't too bad. 

Normally when it comes to those kinds of workouts, I would switch things up or change exercises to suit me better and also stick to 7-10 rounds with the regular reps displayed but this time I took it a step further; I doubled the reps and went 10 rounds with the only break was a few seconds marking off the circuit. This took 22 min for the full workout and it a lot of muscle groups.

So as you can see, that would be a lot of total reps. When it was doubled, you're looking at 1000 Punches, 400 Squat Hold Punches & 200 Calf Raises getting at 1600 Reps for the workout. All I can say is, this is way cheaper than Tai Bo and you get just as much benefit if not more. Darebee is an amazing website that is dedicated to binging workouts for free that would challenge just about anyone. Some workouts are pretty easy and some will knock you on your ass, you never know what you'll get until you do it.

From Martial Arts to Military to HIIT and more, you're getting workouts that last a lifetime and can be adjusted to your level and you can choose to do their Extra Credit form of rest between circuits or getting in on forming your own program. Regular workouts, 30-90 Day programs, nutrition advice, basic forms of meditation and other stuff. It's a favorite of mine when I feel like getting into something different and adjust to my style. Check them out. If you feel like donating, they have that option or you can get their workouts in book form HERE.....

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Do You Swing?

It's always fun finding something that peaks your interest or you want to try out certain things. I normally don't do swinging movements when it comes to training but I decided to give them a go by making a video of doing various swings (1 & 2 Handed) with different implements that hit different muscles but also at different weight. The way I was taught kettlebell swings was kind of funny by one of my friend's brother. I could rep out ok when it comes to the swings but they weren't a big priority.

One of the guys in my Isometric & Alternative Fitness group on Facebook was talking about Kettlebells and something got inside my head that I should get a video going of swinging not just the Kettlebell. It was fun actually and made it a bit of a Micro Workout. For the most part, swinging a Kettlebell can be beneficial but there's technique involved that should be trained properly so you don't hurt yourself. It's explosive and can get you into decent shape with practice. It was one of the things that helped Bud Jeffries with his big weight loss years ago.

The implements I used were the loadable Soft Kettlebell, the Thor Hammer, Sandbell & Darth Vader Kettlebell. They ranged from 30-70 lbs which is more than enough for most people and because of the change in how you hold them in order to swing, you are hitting muscles not normally associated with the typical swing. There's a pinch grip, a vertical grip and the normal grip. Doing these one handed can be tough especially with the hammer and sandbell, those made me work extra hard just so I don't drop them.

I might incorporate the swing into my training more since it's a fun move especially with the Vader one. A few rounds of that with sledge work and/or step ups, be a hell of a workout. 

I Will Be Iron By Bud Jeffries 

Hiking And Step Up Challenges

 Leg Conditioning can go a long way in how to determine your true level of fitness and not always how you look. Strength is always a good thing but how long does it last? A few minutes, an hour, all day? Some do Leg Work either for sports reasons, bodybuilding or to maintain some level of endurance and or strength endurance but what would the main point be?

Challenging ourselves is a good way to test our abilities but how often should you do them and the intent behind the challenges? People train for months on end to just compete in the Crossfit Games (don't get me started on that) or do a Tough Mudder or Spartan Race, so where does it end? The purpose of a challenge is not just doing the physical aspect of it but also where and how we set our minds to those challenges. My biggest purpose is to maintain a certain level of conditioning for whatever comes up at a moments notice and that's where I like to test myself with Step Ups and as recently (or at least for a time) hiking.

One of the Step Up Challenges I've done recently was doubling up the amount of reps per leg with the deck of cards. The most I've ever done with a deck doing Step Ups was 1000 and that was a doozy. I wanted to see what I can do by doing twice as much on a card and testing my cardio more than anything. For the cards I did, I made it to 436 and that was the amount I was willing to do that day. Normally with a deck for a joker would be 100 reps (50 per leg) but this time when that asshole came up I had to do 200 (ended up doing 2 sets of 50 per leg since it was my first tie trying it) and already had done a few cards prior that were 12-20 per leg. It was a hell of a challenge and sometime going to see how much further I can go.

As for the hiking, that was always fun for me. I've hiked around the mountains of both the east and west coast and some were pretty nuts like some in Lake Tahoe and in the Redwoods. A couple times now, I wanted to test myself to see what my conditioning would be like to hike up around here wearing my 40 lb weight vest. The first time was a couple weeks ago on a Thursday and just hiked up this hillside near the house that had some steep areas and came back which took about an hour, not too bad. Last week, I wanted to go even further, so I hiked up to a further area and just before coming back down, I went through a forest trail that's above the road leading to the lake and did a portion of that, than I went back to the hillside and back home. The whole hike/walk took 73 minutes which is one of the longest I've ever gone with a weight vest on. Came home covered in sweat like I was just under a waterfall and ended up losing 3 pounds in the process during that hike. 

Hiking is a great form of exercise but adding a weight vest to it is a whole other animal and I'm happy I got to experience it and can't wait to do it again. I love being in nature and seeing what's possible for me to do. Was I sore when I came back from that hike? I felt the affects but not to the point where I couldn't walk the next day. It's a hell of a conditioner and it was more of a mental thing than physical. After maybe the first 20-25 minutes, it felt smooth and my breathing was really good and the last 10 minutes or so, I had this burst of energy and was basically power walking back home and didn't feel fatigue. Maybe it was just adrenaline but I loved it. 

Test your abilities and see what's possible for you. Get out in nature and just experience what has to offer. Our world these days is just crazy and full of people hating on each other and not experiencing the beauty of things. Find the beauty and hold onto it. It is out there, you just have to look. 

Play To Get Stronger

 When we were kids, we played all kinds of games that kept us physically active. Played football, baseball in the streets, the different variations of tag and that goofy duck, duck, goose game. It's to help us fine tune our motor skills and establish foundations for how we handle or bodies and our brains in other areas of life. As we get older, we succumbed to the things in life where we utilize certain skills in order to even make a few bucks and at times, have made us miserable and we wish we could be a kid again.

These days, being playful is considered taboo and childish because we have to be hardened and just live through life and roll with the punches because let's face it, as an adult, we can't be child-like. Now, that doesn't mean that we run away from our responsibilities as an adult because we do need to take care of ourselves and do what we can to live a life; with that being said, why can't we still find the time to have some fun and find that level of happiness that we had as kids?

The older we get, the more we need to establish the fact that yes, we don't have the same exact energy and spry we had as kids but we can still be playful and use certain forms of exercise to keep us active and maintain our motor functions because we don't want to be like those old folks who fall and break their hip. Being active can be hard, especially when we reach a certain age and the attributes begin to diminish like our flexibility, our strength, agility and coordination. 

Some people play sudoku to strengthen their brains, others use the gym to help maintain their strength in their muscles and tendons but also make use of their time by gardening, help carrying things and hiking. A favorite exercise I like to do every now and then is flipping and catching something. I would use all kinds of stuff but my absolute favorite is flipping and catching my sandbells. With the 20 lber, I would sometimes do it with one hand or flip and catch with the opposite hand. With the 50 lber, it's a little trickier and takes a lot more strength because it's not like trying to catch a ball, the coordination and strength need to be on point, plus it adds in having solid grip strength and agility cause you don't always know if you'll be catching it with a palm grip or pinch grip. 

Now you don't need to flip and catch with a heavier weight, just regular flipping or even learning to juggle is more than enough. For developing a stronger body overall, playing around with things like Animal Flow, Ginastica Natural, Gold Medal Bodies and other movement protocols are awesome at that. Hell, just being active is a solid start and developing a habit out of it. Age is just a number, it's up to us to defy the aging process and make the most out ourselves to live a quality life and not feel weak as we age. 

60 Seconds Throughout The Day

 A minute may not sound like much but you can get a lot done in that time more than you think. What if you could do one stinkin' minute of exercise throughout the day? How many exercises can you get done if you were to do one on the hour every hour? Sometimes as a busy person, you might have to do that in order to get what you want out of your training. It happens at times.

Not many believe that you can get any form of exercise done in a minute....If that was true, than do one minute of Burpees. Not many can do that especially in good form but it is an ass kicker. How about something easier like, a minute of Hindu Squats or a Wall Sit? Why not a fist plank or punches? You see, some exercises are very simple to do but they're certainly not easy.

Short or Micro Workouts throughout the day, have many benefits as to how we can make exercise and fitness productive. Not everyone has the luxury of getting in one full hour of training let alone maybe 30 minutes so this alternative can make a big impact on how you can get what you need done and give yourself little windows of time and make the most of it. 

Here's an example of spreading your exercises throughout the day. A program Darebee has in this section, one minute HIIT workouts can be done either all in one session or you can spread the workout throughout the day if you wish. You don't have to go all 30 days and do all three levels. This is ust an idea. 

Some exercises or intensity may be too hard for you which is understandable, you can lower the intensity and/or do an easier variation to make that small workout doable for you. Make it work to your advantage and get the most out of it because in the end, one minute is better than nothing. 

Some of my workouts on various days are micro like doing 60 seconds of Hindu Squats or Step Ups, within an hour I would do another 60 seconds of let's say Bear Crawls or Duck Walks, later on do Burpees or go hard on the tire with Big Barry (25 lb Giants Hammer), it just depends on what I'm in the mood to do. It can be very energizing and satisfying. 

Last but not least, you can't go wrong with 60 second Isometrics. Just hold a certain posture throughout the day has great benefits such as: Strengthening the tendons, keeping the joints healthy, cardio (because of the breathing), no joint impact, it's quick and you can do a limitless amount of exercises that won't damage your body. Work with what you have and keep windows open for the exercises you want to do or can do. Compromise with yourself and you health. 

Bundle Of The Day: Crescent Wolf Essentials Bundle

Herb Of The Day: Cognitive Enhancement Tincture

Hammer And Burpee Combo For A Conditioning Recipe

 Experimenting different things can be fun and it makes you work your brain. If anything, experimenting with different combinations can make your training interesting. With the resurgence of Hammer Workouts since I got the Stronger Grip Tactical Sledgehammer, I mainly use it to do a couple variations of the Sledge Strike and as a form of training like the Mace. 

Conditioning is just a favorite of mine and doing what's possible to keep myself from being bored. I use decks of cards for high reps in my hammer workouts ranging from 100 to about under 600 these days. I also do my supersets to make things interesting instead of always doing one exercise or one variation at times but I don't always combine 2 exercises as if it was one thing that's blended. 

One of my biggest inspirations is Bud Jeffries and his constant encouragement to experiment and making workouts look amazingly awesome. His creativity and simplicity just builds you up and makes you want to do things you've never done before. One of them is through his Sledgehammer Course which you can find here....The amount of exercises being shown is just the tip of an enormous iceberg of ideas and training modalities that take on a life of its own at times. I saw a demo he did on Youtube where he took a sledgehammer and combined it with striking and a burpee. I wanted to give this a shot.

I don't have any real experience with this combination so it does look awkward from a certain point of view but I don't care, I wanted to give it a chance and put it on film. Since I got the hammer with the San Francisco Giants logo, I also wanted to just have fun and make videos of my workouts while decking out in my Giants Shirt (Willie Mays #24) and my hat on Tik Tok and adding heavy metal to them. I have even added them to the baseball pages on Twitter like the Giants and the MLB, it felt exciting to do that. It's not something you see people do often, talk about being a Super Fan.

That's the beauty of training is that you can do all sorts of stuff and have fun. I love training at home or anywhere, the gym can be great but it's really just a building, you can create a gym anywhere if you have the right mindset and basic understanding of exercises. Since getting the hammer, I feel my condition has gotten better, gaining speed, my grip is getting stronger, putting on some muscle and gaining power in my tendons. Although it's just a tool in reality but in my imagination (and anyone who's worked out with hammers can relate to this), it's a tool of the gods that grants me strength that I didn't know I had before and makes me work harder to make the most of what is possible.

Conditioning The Legs Using Step Ups

 Don't you hate running? I do too. The only thing that will give me a reason to run is by sprinting which is far more natural and meant for humans than jogging. What can be an alternative to running or even squats for that matter? The next best thing would be the Step Up. Hey if it worked for Wrestling legend Bob Backlund which he still does in his 70's, could it work for you? 

The Step Up has been around for a long ass time and it's a great test for cardio and how to determine certain levels of fitness. From a conditioning stand point, it's one of the very best especially since it has far less impact on the joints than running or sprinting and for some, it's easier on the knees than squats. Off and on for years, I did hundreds of Hindu Squats and doing 1000 or more on a couple occasions and as great as they are and are a great conditioning tool, I always had weird days after doing them. When I got into Step Ups, I had greater results and it gave me better focus to strengthen and condition my legs one at a time instead of both at the same time. Some days I'll do 10-20 minutes straight, others go for 30 and on a few occasions do 1000 or more reps in under an hour. I find them much more enjoyable than Squats.

Where did the Step Up originate? Nobody really knows or sure because throughout eons, we've done some for step ups like stair climbing, hiking and some form of lunging but the Step Up itself was a test of endurance and heart rate testing in 1942 called the Harvard Step Test where an individual was tested to see where his heart rate was by performing 25-30 reps a minute for 5 minutes and where his recovery rate was. The height to perform this test was 20 inches for men and 16 inches for women. In my opinion, this is a gross overestimated and hurtful idea to test a person because for one, 20 inches for men could overextend his hip joints if he's a short man (under 5'8) and 16 inches for women could be too short because not every woman is under 5'4 so the height roles could be reversed unless the test was conducted for those specific heights for men and women. Also not every man or has the same upper and lower body ratios. For me, a 12-14 inch step up is perfect and doesn't extend the hip joint to a higher grade. For someone like my wife who's 4'11, a 10 inch step up works great for her legs.

Although the Step up is geared towards more aerobic exercise (or exercise using oxygen), it has incredible benefits of improving cardiovascular conditioning and strengthening the lungs as opposed to regular aerobic exercise where there's some lung strengthening but no where near the level of a step up or fast squat and/or sprint. Ric Flair in his early days would do Step Ups to increase his cardio in the ring, later on in the late 70's to about mid-late 80's, he would work with a stair climber and work with that for extended periods of time, still does it to this day I believe in some capacity. 

One of my favorite benefits of Step Ups is the joint strengthening and cardiovascular work for hiking. Hiking is a great form of exercise and awesome for getting in some fresh air and being out in the woods or the mountains. At one point in my life, hiking was tough for me and my cardio was nowhere near where it is right now and these days, it is damn near impossible for me to get tired on a hike. I might want to sleep when I get home because the endorphins are kicking in but on a hike, I can go for quite a while without getting winded. A lot of that was because of Hindu Squats & Step Ups. 

This is an awesome exercise for people who want an alternative to running and can't do a lot of squats or don't want to do squats. Start with 10-20 Reps per leg which would take about 60-90 seconds at a decent clip and work your way up little by little to 100 total (50 reps per leg) and go from there. When you can go 10 minutes without a break, that's a pretty decent workout, 20-30 minutes, you're in pretty damn good shape, if you can go an hour or more without a break, you might want to call Mr. Backlund and see if you can work out with him because he's the man to really give you insights into conditioning with the step up. You can even test yourself with a weight vest and/or ankle weights but you might want to get into better shape to do this. 

Here's a 10 min workout I did with Step Ups while working with a Sledgehammer to get more out of my conditioning and work capacity. 

Walking And The Things You Think About

 On Saturday, I went for a stroll around the neighborhood wearing my 40 lb weight vest. Still a great way to get cardio in without having to run. As I was walking along, getting in tuned with my breathing and just taking in the fall air, I tend to think the most random things and for some reason they pop up without notice. I think about where I've been and how I got to this moment, I think about random movies like Spaceballs and just start cracking up laughing. That's the beauty of walking and letting your mind free to wonder and learn things about yourself and the things around you.

Sometimes I think about certain people and visualize how they're doing or what it would be like to talk to them. I think about Bud Jeffries often and hope he's doing ok and kicking ass as usual at the things he does. I think about Johnny Grube at times and how hardened he is and if that dude ever shows any compassion for anything with a pulse and just live life without having to tear many things apart like it's ever going to do anything. I wonder if he has a small hint of compassion in his soul?

There's never a day when I'm not thinking about something and at times that can be both good and bad because if you think too much, you won't sleep as much and it becomes freaking exhausting. Many become overinflated when we hear, see and react to things we notice online, in the news and in the political arena. This country is so damn divided it's ridiculous. We have become a country that hates on people who want to use pronouns, the lgtbq+ is a disease (it isn't) and someone either gets verbally or literally slapped across the face for not wearing a mask or didn't get the vaccine. Seriously, the world is a mad, mad, mad place in certain areas.

Despite what you, we and what others think, in reality, it's up to us as a whole to make things a better place and whether you get the jab or not, consequences go with both and there's risks to both and we should make the choice to take those risks without getting hate for it. Even now at this moment, like others I'm still learning to just let people be and if you're an asshole, make asshole friends, if you're a good person, make friends with good people that share your values. It is just so damn easy to hate on others because at times we don't always understand what the hell we're hating on. 

I do feel blessed to live in an area where many do get along and crime rates are far lower than where I came from and being able to hang out and have fun with good people. I hope you do as well. These are the things I think about not just on walks but throughout daily life. The one thing I hope gets better (without personal agendas or deception) is others show as much compassion as possible and not try to tear each other a part because in reality, many people higher than us want that and we can't let those assholes win. 

Hammer And Slam Ball Tag Team With A Kettlebell As An Enforcer

The Road Warriors, the Rock And Roll Express, Edge & Christian, the Steiner Brothers and lets not forget the Minnesota Wrecking Crew (Ole & Gene Anderson); all incredible legendary tag teams in Pro Wrestling. The strength, the agility, the athleticism, the power and whether you loved them or hated them, they got your attention when they came into the ring. A great tag team were two people who had chemistry and flowed with each other to create an impact on opponents and captivate people's imagination. 

Some tag teams had an enforcer but for the most part, the team alone were more than enough. When there was an enforcer, it was someone to keep them in check or get that extra pop with the crowd to get more out of the match and end it with great importance or as a set up for the next event. Now, what the hell does this have to do with exercise? Good question, here's your answer.....A lot of my workouts are based on conditioning and tackling areas of strength, agility, muscular endurance and cardio all at once if possible. Using Supersets to really dig into the nitty gritty of physical work (If it were 4 exercises, in pro wrestling analogy that would be a stable) and just put as much as possible into that kind of training.

I mainly like to use Sandbells, Step Ups, Bear Crawls & Cables for Superset Training but the other day, I wanted to try something different that I've never done before and that's mixing Hammer Work with a Slam Ball. What I ended with was SEVEN + MINUTES OF HELL!!!! On top of that monstrosity of a workout, I added a couple exercises with the Darth Vader Kettlebell as a god damn finisher. I must be out of my damn mind to do something like that. Am I crazy? Most likely. Shit man, I was breathing so hard it made Sprints feel easier. Micro Workouts can be very demanding if you can figure out the right intensity. 

Doing about 10-11 Rounds of the Superset & 10 Presses/10 Swings with the kettlebell, that was more than enough for me for the day and did it with practically no rest. It was brutal but that isn't a workout I want to attempt again for a while. The hammer was my 25 lb Tactical Sledge and the Ball was a 20 lb Death Star Slam Ball. The objective was to do 10 Sledge Strikes (5 each side) and slam the ball 5 times, continually repeating that as many times as you can. 

Just because a workout is super short, doesn't mean it isn't an ass kicker. You will breathe hard like crazy and it's a hell of a testosterone booster along with building natural HGH. Who needs steroids when you can train like this? For real though, there's really no need to juice up when there are better alternatives to strengthening your manhood so to speak. Train with intent to kick ass at many things and make the most of what you have even it's just you and no other form of equipment. 

 

Relaxation Lovers Rejoice

Fall is in the air, and maybe you’re in a climate where that gentle, chilly breeze is starting to fill the air. Lost Empire Herbs has an herb known to make people feel cool and calm on the inside as well. It’s one of their most powerful tinctures for stress and it’s now back in stock. 

Ashwagandha, known as Indian Ginseng, has been the go-to for lowering cortisol (the stress hormone) and increasing relaxation for the people in India for thousands of years.  

Studies on the herb have shown it can reduce cortisol levels by up to 26% in humans!

Not only that, it has also been shown to......

·       Increase memory and focus so you can master skills quicker.

·       Faster reaction time to help you flow through activities without hesitation.

·       Promotes anti-aging activity for a youthful appearance.

·       An easier time falling asleep and higher sleep quality.

·       Supports testosterone and sperm health in men.

·       Can help with Thyroid issues, especially in women.

·       Shown to increase endurance, strength and muscle mass.

This Ashwagandha Tincture is anything but average. It’s biodynamically farmed which allows for the highest quality roots and most nutrients to start the process. 

It is cultivate it right on a farm in Oregon, making it the only commercially available Ashwagandha in the United States. How much Ashwagandha you consume is largely up to you, but many studies use a dose of 300-500 mg. Lost Empire recommends you experiment until you maximize its effects.

Hammers And Anger Management

Every now and then, we need to blow off steam and just let loose. Sometimes we get carried away because anger can consume us and take over our emotions. Anger can be a very powerful emotion that at times can blur the lines between reality and what we think we're angry about. Many times, it's just in our heads and need to get it out of our system but in a productive way. There's no need to hurt someone or hurt yourself, that's just bad ju-ju magumbo.

We would vent about our anger by going on social media and tell everyone why we're angry especially about how society is run today. Other forms of getting rid of anger is talking to someone you trust, going to therapy, get drunk, eat a bunch of food till you're in a coma, watch funny movies, read a good book and than there's exercise. Exercise is a very productive form of anger management because it gives you something to do, it channels your energy and focuses on a task that requires skill, coordination, sometimes speed and velocity and we'll work it until that emotion leaves our system.

Have you ever heard the quote by Yoda on Fear? here's a recap....."Fear is a path to the dark side, fear leads to anger, anger leads to hate, hate leads to suffering." When we are led to anger, it can put us down a path that would be very difficult to come back from and for some people, it has consumed them so much that anger and the path that unlocks that door closes behind them and the key is thrown out never to be seen again. Like I said before, sometimes we just need to blow off steam, so where's the true nature of anger and it's destruction to a person's path? If we let anger consume us to a breaking point, we suffer for it and others around us suffer it as well.

Exercising with Hammers can be very beneficial to a certain extent. It's not a 100% cure for anger issues just like there's no cure for the common cold but we can learn how to channel it to our advantage and not do damage to ourselves or others. No you won't be 100% immune to an injury with exercise but with the right training, you can prevent injury as much as possible and still become strong and resilient. Hammers are a great tool because when you hit a tire, it becomes more than a tire, it becomes something you are doing battle with and productively battling your own demons. In reality, a tire is just a tire to use as target practice but in your imagination it's something else.

There are workouts with hammers I have done where at the start, I would just want to go off like a loose cannon but the more I got into it, the more it became meditative and focusing on my breathing while forming as good of a technique as possible because one screw up and you can have issues for a while. That's the beauty with training, you can have all the emotions you want or feel so many things but if you can't channel an exercise to the degree that you can't pay attention to what you're doing, you can get hurt. Regardless of what I'm feeling, when I swing or thrust down a hammer, I would go until the pump in my arms or the tension becomes something I need a break from. Walk it off and breathe and than go again till I'm done.

Depending on your strength and conditioning, if you need to blow off steam and use the hammer and tire, I would recommend a light hammer (no more than 25 lbs) because if its too heavy and you can barely handle it, if you are in that angry state and trying to handle an object too great for your britches, you might end up with broken toes or horrible back and shoulder pain. With a lighter hammer, you can use it for speed and velocity as you go to town on that tire. 

Is it a boss you hate? A co-worker that rubs you the wrong way? Having a bad day? Can't stand how society is and just want to slap everyone upside the head? Channel that anger and make it productive in a positive way because being negative about it over a period of time will be less valuable to everyone. There are times where we are angry and we don't know why but we don't want to keep it in our system. Every time I go out there and smack a tire with Big Barry (my Giants Hammer), I always come out feeling better, less tense and have an overwhelming sense of calm and tranquility. What's your idea of handling Anger in a positive way? 

Bud Jeffries And Hammer Training

 When it comes to variety and testing as many things as possible, nobody takes it to such lengths as Bud Jeffries does. He's not just a machine, he's a modern barbarian that makes most fitness gurus run out of their shorts. You want to talk about ridiculous strength, that's just a compliment compared to the real amount Bud has acquired. Whether you watch him or have trained alongside him, there's no doubt on this planet that you can get stronger and more conditioned from just the vibes you pick up on him. 

It brings me back to training with him before my wedding and we did a hammer workout together using Big Bertha (who was 59 lbs. at the time) and we would rep out on the tire and just explode with velocity and power on that tire. Off and on since then, hammers have been one of the most awesome tools I've used to not just get a workout in but also use as a form of therapy or something to really test my strength and endurance. 

Every once in a blue moon, I'll do a 1000 rep workout with either hammers or step ups or whatever I'm doing using a deck of cards. It does get boring after a while if you've done enough workouts with that many reps so now when I do my deck workout, I just do as many cards as possible and try variations such as with the sledgehammers and that is inspired by Bud. Sometimes just doing one variation can be great if you want to master it but why not do other variations in order to work other muscles and work your brain in other ways? Being in pretty good shape, even with hammer workouts, I don't get as sore as much and I love that. I've also learned to recover better when I do high rep workouts with hammers because the heavier the hammer, the more you need to be aware and handling variations that won't cause an injury but with a lighter hammer, you don't want to compromise form as you speed up on the exercise and get injured that way either, there needs to be a balance.

I've never used gloves with hammer workouts and I found out the hard way which style of hammers breaks skin more than others. The ten pounder I have that use for speed and velocity along with technique practice actually tore up my hands more than the 25 lber I have or even the 73 lber because the 10 has a handle that edges almost rectangularly as opposed to the circular style handle. Depending on the variation, gloves might be more appropriate and you don't want to be tearing up skin and have to recover from it for a week or 2. With a circular handle, I literally never have to worry about any skin breaking or start to rip. 

There are plenty of people to learn from but I always found Bud to put things in not just simple terms but using analogies and references that make training sound interesting and captivating. When you listen to him, he talks as if you were there and he's being himself while at the same time showing you how to handle things without getting hurt or compromising your body's ability to withstand the blows of a workout. He's one of the few people that make training fun to do while developing strength you didn't think you had in you. His hammer style is crazy but it's explosive and shows what strength and power is all about and how it carries over to other areas of training. 

Mimicking Blue Collar Vs Actual Blue Collar

 While I was walking to and from Hill Sprint Training this morning, I started thinking about the differences between mimicking blue collar work as opposed to actual blue collar work and where they lie in the reference of strength and conditioning. From a general stand point, blue collar people (construction, tradesmen, rock breakers ect.) are very strong and are amazing at what they do. Going sometimes 14 hours a day is grueling and just flat out nuts. I admire people who are willing to put themselves though that day in and day out.

Mimicking Blue Collar is very different but there's a reason for that. It's not necessarily to mock those who work blue collar as a profession, it's the idea or the imagery of what it's like to bust your ass and understand the meaning of functional movement. I do mimic blue collar because I prefer that over the gym and it's satisfying in some ways like the Sledgehammer Training, farmer's walk with a heavy kettlebell, carrying a heavy sandbell or whatever movements that work the muscles and tendons in a fuller adaptation versus the bench press or using machines.

Now although I do like to mimic, I also have worked on projects that were actually fun (but also tiring AF) and it gave me a chance to help out someone or work with people to get some side money. Helped out a family friend on a job that surrounded the 18th hole of Pebble Beach in Carmel, CA, dug out a walk way on a hill at my ex-uncle's house, moved furniture countless times and hauled kayaks and canoes a time or two and other stuff so I don't just mimic. For me, I train blue collar type movements so when I'm needed, I'd be there and have the strength and endurance to help. 

For the most part, I didn't grow up in a blue collar environment like others have and that isn't necessarily a bad thing, it was just different, plus dealing with things in certain times of my life where I had to learn how to balance out using both my arms or just both sides of my body instead of just using my left from the meningitis. I also had to learn things differently that would be hard to explain to someone who can pick up on things at a faster rate or understand things from a general perspective. My way of learning and working was difficult and figuring out specifics and having to learn that it isn't always a straight shot or this and that, I have to zig zag around things in order to understand them, it's just the way it is.

I've always admired Blue Collar workers, hell my friends worked blue collar jobs before they became successful in their own businesses, one was a musician. My wife's family comes from multi-generations of Blue Collar Workers (Loggers) and her grandfather once owned a Logging company. They're incredible at what they do, that's from a general point of view but on a personal level, some blue collar guys I've been around were some of the nicest and coolest guys to hang out with, shooting the breeze and arm wrestling and laughing it up while others I've talked to were and still are complete assholes and think they're hot shit when in reality they're just another human being trying to make his way in the world. 

I believe in training to be useful, that's what I learned from guys like Bud Jeffries, Erwan LeCorre, Logan Christopher, Tyler Bramlett, Zass and many others. Whether in a profession or just doing side projects, if you have the ability to help people and it gives you a chance to use your strength in ways that isn't from typical fitness, that's what makes it satisfying. There's also nothing wrong with smashing shit up like taking a sledgehammer and breaking down a wall, I love shit like that. 

Raindrops Keep Falling On My Head

 I don't know why but yesterday I had the urge to go out and do Sprints in the hill while it was pouring outside. After some lunch and shopping, I just felt like it and went for it. That's the beauty of training sometimes, if something is there and you have this motivation or inspiration or whatever and you know how to do it, it's  a hell of a feeling. Maybe I'll go back on Wednesday, you never know.

Now you got that song from B.J Thomas stuck in your head don't you? I'm sorry while most normal people think of that song from Butch Cassidy & The Sundance Kid, I think of Leslie Nielsen in Spy Hard, its a curse and I know it's a a spoof but I laugh every time. Seriously though, when it comes to training, doing something everyday whether it's fast, slow, holding postures or doing something while the commercials are on during a Baseball game (GO GIANTS!!!!), has a powerful and satisfying feeling and making the most of what you can do and/or what you have.

These are tough times and with all these mandates going back and forth and people screaming at each other telling the other to get the damn vaccine or not, it is important to still realize we are human and above all take care of our bodies as best as we can and develop a naturally strong immune system. Fitness doesn't need to be done at the gym and workouts should be catered to a person's goals or needs. We can't all do the same form of training but we can learn how to deep breathe and fill our lungs with natural air and sunlight. A workout doesn't even need to take that long, hell mine are less than 30 minutes most of the time. Find something that works for you.

From a general standpoint, it's hard to completely determine how strong the average person's immune system is because of all the vaccine shots being done, I'm not saying get it or don't get it but what I 'am saying is that the immune system would have to probably adapt or keep up with the vaccine shot and it could possibly be a gamble because you can have a strong immune system that may not suit well with the shot or it could and you'll be fine but overall, be as healthy as you can whether you get the shot or not. Everyone reacts differently to the outcome of a shot and some will be fine, some may not and realistically (not statistically, I'll let you figure that out) quite a few vaccinated don't have very strong immune systems because of either previous conditions or have become or are severely obese and don't take care of themselves. Do your own research.

I'm sure you've heard enough of this Covid Crap and want to try to move on with your lives, I do too to be honest. I do what I can to make sure I'm healthy and can keep going and building strong organs, a crazy strong immune system and develop my body with as natural means as possible. Be healthy my friends, that's all I really ask and be amazingly awesome to each other, being divided sucks and that's what many in the higher ups want to be and many go along willingly or without hesitation regardless of the consequences. Get the shot, don't get the shot, you have a right as a human being to make that decision. 

Here are some cool herbs that have high benefits of supporting the immune system and get those blood cells fighting for you. It is the cold and flu season after all as well.....

Ashwaghanda

Athena Formula (For Women)

Chaga

Elderberry

Goji Berry

Lion's Mane

Remembering My Friend Tom Puckett

 After my meditation walk today, a new facebook friend wanted to know a few things about Tom Puckett (the student who did the exercises in Karl Gotch's Conditioning For Combat Sports DVD) and memories came flooding back to those times me and him met up at the gym and would do conditioning exercises before we hit the weights. 

This guy was about as hard-nosed as you can get and was a tough son of a bitch, even when he started getting sicker. The things he showed me when it came to submissions was about no more than 3 holds but they were real and I felt them. Tom would tell me things about Gotch if I asked him and about other guys and it was an honor to learn about Gotch from someone who actually trained around him. 

The hard-nosed style of his was his military style background along with being pushed by Gotch and his conditioning methods. He didn't let up on me for the most part and when I struggled, he gave me tips to make things feel "easier" like the Hindu Push-ups. I felt defeated at times trying to keep up with him but it was a humble experience and he was legit. The one thing that always makes me laugh about him was when we went to a park one day to do some conditioning, we got to the bridging portion and I struggled at times to keep my hands off the ground in the Front Bridge and he just blurted out "Keep those hands up grandpa", I still hear that to this day when I bridge. 

Tom was humble when he answered certain questions I had but he was blunt as hell too on certain things especially when I asked him about guys like Shamrock who he thought was a complete asshole and didn't feel he was a legit fighter. Shamrock can go but his knowledge wasn't as great as he talks about. I think there was some bitterness too but that's because Tom was sick and he wasn't getting any better. He didn't have many friends, at least around here and when we hung out together, I think I made him feel a little at ease because he was around someone who wanted to learn and could attempt to keep up with him. He was kind to me and if he didn't want me around, he would've kicked me to the curb long before we had a chance to meet. 

It was an honor to have met someone like him and was a student to one of the most legit wrestlers in the world. I do miss him and I hope he and Gotch are having a blast wherever they are. 

What to Know About Your Body When Even The Environment Is Out to Get You

 It can be tough nowadays to regulate what goes in our bodies. We know that plastic is bad, or that we should eat more organic food. But for most of us, our eco-friendly goals are a second priority. At least until we start to think about what’s actually going on…

Estrogens and androgens, what do we know about them?

We know that both are hormones necessary in both men and women. We know they regulate puberty, sex drives, emotions, and more. But what happens when something else starts regulating the hormones, instead of the hormones regulating us?

here’s a sneaky devil hiding in our food, our makeup, shampoo, even our plastic cups, that’s slowly hurting everyone’s endocrine system. It goes by the name xenoestrogen, and may be the cause of more than one health problem you’ve experienced. 

Xenoestrogens are found in a variety of everyday items, from cosmetics to plastics, food preservatives and many other everyday items. However they can cause a variety of diseases including: 

Several different cancers, including breast, prostate and testicular cancer

Weight gain and obesity

Fertility problems 

Endometriosis

Early onset puberty

Diabetes

Xenoestrogens are categorized as endocrine disruptors. As the name suggests, endocrine disruptors cause changes in your body’s hormones. They are able to mimic your natural hormones, disrupting the balance in your body and causing adverse effects on your health.

Xenoestrogens mimic natural estrogen in the body, causing a condition known as estrogen dominance. These “fake” estrogens aren’t biodegradable, so they are stored in your cells and continue to cause issues to your health. So, how do you fight off xenoestrogens and protect your hormone health in the future?

One of the best ways to combat xenoestrogens is to balance your body’s endocrine system. For the best adaptogenic effects, you need to boost your body’s androgen count. Androgens are a steroid hormone that regulates male characteristics in the body (similar to the “manly” version of estrogen). Both men and women need androgens as well as estrogen, but they need it in a healthy balance to avoid the health risks we talked about earlier. 

Where can you get natural androgens?

The answer is, in your diet. While you can’t increase production of androgens without pharmaceuticals, you can supplement androgens in the body with Pine Pollen. Pine pollen is a rare and plentiful source of phytoandrogens. Phytoandrogens are the plant-equivalent of androgens, which will help balance your hormone levels for a healthier, feel-good body. 

In addition to the phytoandrogens it contains, Pine pollen is also a rich source of vitamins, minerals, amino acids, and antioxidants. Now that you know what’s going on inside and out, here’s what you can do about it:

Lost Empire Herbs offers pine pollen supplements, harvested from the finest natural sources and processed for 99% absorption into the body. You can choose the concentrated tincture (optimal dosage for men’s health), or the powder supplement which is ideal for men and women. 

Click. Shop. Save Your Body.

Burpees And Metallica And Hammers Oh My

It's official, I'm obsessed with this damn hammer and I'm not ashamed to admit that. It's fun as hell and brings me a sense of joy when I make videos with it. This app I've been using as a background is fun to use too which you've seen from a recent article when it comes to pictures, the only thing that sucks is making the hammer work into the picture since this app only uses bodies. 

It's a learning process but it's a great experience. I want to find more of my creative side and see where it goes. It gets me excited and makes me think of things I normally don't think about and sharing it. This is purely out of enjoyment. When I get like this, it puts me in a genuine state of mind that I can pursue anything and whether I fail or succeed, I gave it a chance cause there's that great Wayne Gretzky quote "You Miss 100% Of The Shots You Don't Take." 

The hammer itself in reality is just a tool like anything else but with an imagination and the ability to put in the work, you can make something of yourself beyond what we think is possible. When you slam it onto a tire, yes there's an object there but in your mind, the tire doesn't exist; it's smashing your fears, your doubts, your anxieties and your goals into an oblivion. You are destroying things that wear on you and using a productive output to create something better. 

Strength & Power starts in the mind and that's what I want these pictures and videos to represent. It's igniting a fire in your soul and burst into flames of passion. Soar with vigor, intent and shatter walls with a vengeance. I'm going to be honest here; in reality, I'm not a big fan of fire, been burned a time or two when I was a kid and always felt weird around fire pits so maybe in a twisted way, these pictures are slowly helping me get over my Pyrophobia. It may not make sense to people and it doesn't completely make sense to me yet, but it could be little baby steps to being better around fire. 

Metallica has been one of those bands I loved listening to during my high school years and to this day, I still listen to some of their best songs. My personal favorite is Until It Sleeps with the Orchestra that plays beside them from their 1999 S&M Concert in San Francisco. The vocals from James Hetfield & Jason Newsted, the blast of the lyrics and just the power in that song is so well done. I listened to it over and over again many times back in the day and used it as a warm up song when I use to go to the gym from '03-'05. It never gets old and when I learned I can use a sample of it for a video, I jumped on it. I'm doing Burpees on this one and it just felt right to do. I only did 30 seconds of Burpees but for me it worked and brought a love of metal and training that is just awesome. 

The other video I made is with the hammer and doing a more explosive movement doing 10 reps each side and Metallica's Fade To Black is playing. It's something I had an idea for and went with it. Like I said, it's an experience learning how to set up videos with pictures. I love being creative and finding things that expand my horizons because I've never done anything like this before. This is only the beginning and have no damn clue where it's going to go. 

Riders Of The Storm

The hammer is more than just a symbol of strength and a tool of The Gods, it is an implement that represents the vitality and power in a man's soul. Yes striking a tire can wield great results but never underestimate the feeling you have when you hold that hammer in your hands.

When it comes to conditioning, using hammers has a place among the elite and among those who wish to acquire strength from an old school perspective. Fighters and other athletes have used hammers for ages as a means to tackle the body and forge a steel like being. Stronger Grip's Tactical & Epic Sledgehammers bring that old school feel to life that takes on a life of its own. The striking, the swinging and the explosiveness just roars with the thunder of Thor and the armies of the Norse. With a mighty hammer, you become a Rider Of The Storm.

With the Tactical Hammer, I wanted to do more than just have a regular hammer, I wanted something special and meaningful and represent something that holds close to my heart, so I had it engraved with the San Francisco Giants Logo, the team that many fathers, sons, grandfathers and more generations grew up with in the Bay Area and previously in New York at the Polo Grounds seeing the likes of Christy Matthewson, Willie Mays, Barry Bonds, Carl Hubbell, Will Clark, Mel Ott, Monte Irvin, Matt Williams & Willie McCovey. This hammer represents generations of fans and players that have passed through the halls of ball parks and represents the strength this team has gained and defined tragedy for more than 100 years, the championships, record setting homeruns and the glory of coming back and rebuilding. It is most certainly a Giants Hammer.

How cool is it to have something made for you and engrave something that means something to you personally? Ever since I got it, I've used it quite a few times and already got in tons and tons of reps, it's just so damn cool to train with. It's more than just something to workout with, it's something that gets results and builds strength you can't get in a gym. You're forging muscular strength, endurance and lung power along with muscle building that uses the whole body not just piece by piece in isolation. 

If you're ever in need of training with a hammer, you can go to a regular store like Lowe's or Home Depot but if you want a hammer that is more than a typical one and want something that represents you and what you love, go to Stronger Grip and have Ryan Pitts make something for you that defines you. Ride The Storm with your own hammer and smash your way to getting results like never before. 

Did The Farmer Have It Right?

 In sports and in life, breathing is not just essential, it is literally our lifeline. Go for days without water, weeks without food but yet can die in a matter of minutes if we don't breathe. These are tough times and our immune system and respiratory system are being tested and it's important just as now or at any point in time to strengthen those systems as best as we can. For thousands of years, breathwork has been the cornerstone to some of the most famous systems of health and exercise such as Tai Chi, Yoga, Qi Gong, Martial Arts, Meditation & Sports. Without proper breathwork, it wouldn't be as effective.

Deep Breathing Exercises can be very simple to do and with studying its principles and techniques, they can be a focal point to how you react to certain situations in intense moments or even relaxed. Techniques can also teach you to tell the difference between panic and focused intent. When we panic, we lose sight of our breathing and eventually channel into fight or flight mode almost instantly, but with control, we can have a better understanding on how to react in areas with better focus and less negative stress. We all have negative stress at certain points in our lives but it is important to learn how to lessen it as best as possible.

Martin "Farmer" Burns who was one of the greatest wrestlers and coaches in American History, emphasized not just the importance of the breath, but how it can lead to not just as a wrestler/athlete but also someone who isn't in athletics. Although his intentions were geared towards wrestling and it how it taught someone to be a man, he threw in wisdom that even the old time yogis could understand. In his book Lessons In Wrestling And Physical Culture, he taught what it meant to practice daily breathing exercises to not just get the blood flowing to the body, but how they'll play out the rest of your daily activities with techniques that break through walls in terms of endurance, control and conditioning. This was talked about more than 100 years ago and it's principles are still being applied today.

In the era of fitness junkies, crossfit maniacs, influencers and bodybuilding; breathwork has its moments in these places but it's almost a lost art unless you're specifically learning how to do breathing techniques in Yoga Classes or Seminars that focus solely on the breath. In MMA, the breath is actually one of the most important factors in how long you can go in a fight and it can determine how you or lose. If you get tired in less than a minute, you've already lost and when you panic breathe, you eventually lose control of your focus and make mistakes much quicker. When you control the breath and are handling the negative stress of a fight or a spar better, your focus can become clearer and you have better chances of finding your opponents mistakes and/or react quicker to finding a submission or a knockout. In my opinion, Rickson Gracie was the man that took this to an extreme in the modern era and is right up there with the best of the best in any sport.

There are a lot of Gurus out there that teach good, bad and at times very ugly ways to teach you how to breathe properly but who can you trust the most? Which ones are the biggest to learn from? The truth is, it depends on who makes it simple to learn and gives you proper application whether in a sport or in everyday life. You can make tweaks to certain aspects of Breathwork such as how Farmer Burns did his style of breathing compared to folks today. His teachings are powerful and do work, but some people need some adjustments and his ideas on breathing and holding the breath can have different effects in how people react to the techniques. I've tried both the actual techniques and the tweaking of those techniques and my areas of tweaking gave me far better results and the actual techniques (word for word) aren't meant for everybody. 

There is a great book that talks about various systems and technique on the breath that is really a nearly "all in one book" concept of what works, what doesn't and better ideas to apply the breath even in dangerous situations. Some Techniques from the Wim Hoff Method to the Breath Of Fire, Upgrade Your Breath is a great go-to book. 

So did the Farmer have it right? With adjustments to your individual needs and applying techniques with proper instruction, he was certainly on the right track and some of his ideas are being used today but overall, from the Farmer to Rickson to Wim Hoff and others, breathing techniques are in your grasp and the better your breathing is, the better quality of life you'll have. 

"Breathing exercises alone, if done RIGHT, will make many a weak man strong and many a sick man well.”- Farmer Burn (1861-1937)