Step Ups: An Underrated Conditioning Exercise

 Step Ups were first known as a fitness test during World War 2 (called the Harvard Step Test by Lucien Brouha) to test a person's cardiovascular system which also helped determine a person's recovery ability after strenuous exercise. To test this, the way it went down was a person had to step up and down within a second per leg and went at a rate of 30 reps total per minute for 5 minutes or until complete exhaustion. There were variations of this test by others but this was the biggest one known at the time.

Although many athletes have done this exercise, it has gone by the wayside because it's not a big time exercise that executes top level strength as opposed to Squats and other Leg Movements. The truth of the matter is, with the right height for a person that is congruent with a leveled step up, it can be and should regarded as a great conditioning exercise that does build muscle while acting as a phenomenal stamina builder. When this test was first issued, the subject at hand didn't factor in a person's height or the dangers of overlapping the leg's ability to stay within a level for the joints. If a person was too tall, the test would've been too easy because it wouldn't take much to step up but if a person was too short, they're overextending the hip joint and that could cause an injury to the joints along the hips and quad muscles.

To make this exercise efficient and provide a safe level of working the muscles and the hip joints, a person should have a step up that doesn't extend their knees past the navel point of the abdomen. Some people are flexible with their legs but if you're doing reps over an extended period of time, you don't want to risk the health of your joints otherwise you'll be in pain for a very long time. My step up is no more than 14 inches which is perfect for my height (5'10) and doesn't put pressure on the ankle joints and shin bones from my injuries. I have been training my wife in the step ups and for her height (4'11), 14 inch step up would be too much on her knees and ankles so we have a gym step up that is at best 10 inches which gives her a good lift but doesn't put pressure on her legs, she'll often do 50-200 reps in a workout depending on her energy levels and the workouts I put her through.

My workouts normally with step ups is 20-30 minutes non stop doing 10-20 reps per leg at a time. If I'm feeling ambitious on certain days, i'll do no more than 1000 within an hour or less. In other words I don't do workouts longer than an episode of a tv show. Most of the time, I'll just do step ups as a cardio workout and than do other stuff later in the day. To ensure I'm keeping my joints healthy to continue doing them, I would do Isometric Step Ups from time to time. This type of training has helped me do hikes without getting winded or fatigued and can easily go up flights of stairs.  

Most wouldn't think Step Ups are hard and often times don't consider it much of an exercise unless there's added weight involved. There's nothing wrong with adding resistance to step ups but just doing them in and of themselves can be tough as hell especially if you're hitting the hundreds to a thousand or more. What you may not realize is that at some point during the day, a lot of us already do some form of step up whether it's going up stairs, walking up the steps of an arena, going up hill or taking up boxes to an apartment. The funny thing is, climbing up stairs and such can give you a real test to see how your conditioning is.

One of the best athletes to ever do the Step Up and has made it an exercise that holds true testament is legendary wrestling champion Bob Backlund who has gone sometimes hours doing this exercise. At a tv taping of Impact one year when he was doing an appearance, he did step ups the whole time for 2 hours that included before the fans arrived till the time they left. That is some crazy conditioning. 

For most people, just a few minutes of this exercise can tell you a lot about your cardio and how fit you are. Don't underestimate it, try it out in your own workouts and see what you can do. Just do your bodyweight, don't add resistance until you have done a good number of reps within a solid time frame. Start out doing them 1-2 times a week for no more than 10 minutes, if you prefer sets and need to recover in between, do so and reduce the rest time each workout 5-10 seconds, As you get better, add reps. If you can do a total of 100 without stopping, that's a great start, 500 is pretty damn good, once you hit 1000 in under an hour, that's a sure way of saying "yep that guy's crazy" lol. 

Remember, "Conditioning is your best hold."- Karl Gotch. 

Slow Moving Push-Ups

 Every now and then I like to test my strength in various ways and with the training or demo videos I've put up on tik tok recently it's starting to slowly get noticed which I'm grateful for. I'm not big on push-ups these days but it's cool to see what's possible and how much strength it takes to do something you normally don't do. 

I test myself in how slow I can do a push-ups in a variety of ways and one of them was to see if I can do one push-up within a minute or so on my fists. For some, it's not that difficult but for others, it takes a lot of strength and patience to keep the tension going and I'm happy to say I've done it. You can view it HERE. Another video I tested myself on was doing a Fingertip Push-up and seeing if I can even do a minute, after a few attempts, I did in just over a minute. That one hurt (discomforting not painful) and still feeling some of the effects just in my thumbs but I'm glad I did it. You can view it HERE. This was more about how strong my tendons are and how far I've come in my training. Safe to say, I'm not doing this again anytime soon.

Doing push-ups slower builds a different level of strength and endurance that might actually be safer than doing dozens to hundreds of push-ups a day. Doing them slower tests your not just the muscles but the structure itself and learning to control your body in a different manner. Think about it, if someone can do 100 Push-ups in a row and someone can do just 1 Push-up that takes just as long as 100 Push-ups who's stronger? Either one has awesome strength and endurance but when it comes to control, that 1 Push-up might have to take the cake. It's basically a Dynamic Tension exercise where you create tension as you move. 

I've always believed in challenging yourself to see what is possible and if you never do it again afterwards, that's awesome and you know that at one time or another you made something possible and nobody can take that away from you. I started doing slower push-ups when I was doing DDP Yoga for a period and doing 9-30 count Push-ups were hard but I loved the challenge. It tested me in a way that still makes me work hard to this day when it comes to a challenge. After doing thousands of Push-ups over the years, doing them slower actually feels better and seeing strength from a different point of view. 

That one minute plus Fingertip Push-up however, was one of the hardest I've ever attempted and although I didn't think or a second my fingers would dislocate, I still felt the discomfort from pressing that hard into the mat and trying to control my body, as you see in the video, I start shaking really hard during that last part of the ascent, I didn't want to fail so I kept going. I even made it a challenge on Tik Tok and only one person took it, it was a female welsh fighter and she did her damndest, I applaud her for even attempting, it takes a toll on someone and you need very strong fingers to pull it off. 

So, even if you don't go after that kind of push-up, just doing regular push-ups slowly and see what is possible. You'd be surprised how much strength it takes to do one so damn slow that muscular strength isn't the only thing going into play. Give it a try and see how you do. 

A Great Benefit Of Isometrics Especially In The Winter Time

 

Although it's a necessary activity during winter, snow shoveling can be fun, especially when you listen to music. Sometimes, shoveling can have light or powdery snow but at times you'll get that slush that just isn't always easy to move. It is important to be in shape and be prepared for what the snow can bring. That's one of the great benefits of being able to do Isometrics.

When you shovel (depending on the design of it), it's not just a pick up and dump on a spot, there's the rotating of the trunk, making every muscle work to do it efficiently and stabilizing the core muscles so you don't get injured. I realize some people have a plow and it makes it easier but some of us don't have that luxury and need to do things the hard way. Normally it doesn't take me more than a half hour to shovel and depending on if there's slush or not, it doesn't wear me out all that much. Because of Isometrics and incorporating techniques in my Breathing and CoreForce Energy Training, I have never gotten winded or injured shoveling snow. 

Mainly with the Isometrics, it helps build strength in the muscles and tendons I need to be consistent with the pace of the shoveling itself. The countless angles and specific points Isometrics provide, have helped me move faster and utilize greater power for that hard to move slush at times. Being able to be strong at awkward angles creates better movement for the tasks needed to get done. When your body is strong at a variety of angles, you can do things that would baffle most people. It's not even angle specific, it's being able to control your body in positions that you didn't realize that could be strong. 

I never truly understood the benefits of Isometrics until a year or two of being really into them and seeing the results not just in how to contract, relax and control the muscles but in how my movements were smoother, strong, powerful and with agility. When you really dig deep into what Isometrics really are, they have a component of building your cardio as you truly apply the muscular contractions whether with short intensity or longer holds. Isometrics are a key component in how I do activities such as wood chopping, snow shoveling, picking up furniture, how I prevented certain submissions in MMA, my animal moves and other things.

Isometrics work wonders and when it comes to handling snow and moving furniture, they're a lifesaver. When you need speed, power, strength and conditioning for the long haul, Isometrics will be there. The fact that you can do them anywhere is just icing on the cake. 

Do You Have Excess Energy At Night?

Sleeping isn't always that easy with people especially when it comes to responsibilities like kids, jobs and dealing with deadlines. There are more mental and emotional factors too as it may be hard to hit the sack. There's also the possibility of either running on fumes, you napped earlier in the day or drank caffeine too late in the day. With kids, they can be very restless at a young age.

I've been a night owl for as long as I can remember, there were at times when I was 11 or 12 where I stood up at night on weekends or read a book at night during the week and was difficult to fall asleep. When I was in high school, I'd stay up to listen to Adam Carolla & Dr. Drew's radio show. I wouldn't be able to fall asleep till 2 in the morning and have to be up by 6:30. I over stimulated my brain quite a lot.

There are at times when having excess energy can't be a good thing because when you don't let your mind and body rest, it can lead to insomnia, possibly have hallucinations, night terrors for when you finally do sleep or it can lead to a breakdown. We need that energy during the day to get tasks done and form that balance of doing what we need to do and let our bodies die down at night so we can be ready the next day.

One of the things that has helped me at night at times is Bridging or Animal Movements. Recently, I tried out some Hindu Burprees or a combo of the Hindu Squat & Hindu Push-up. I would do as many reps as possible until I'm out of breath and then walk around a bit to catch my breath. Once everything dies down, I feel a hell of a sensation or "high" in my body, I would take a cold shower afterwards and within minutes of laying down, I'm out like a light. That kind of workout takes maybe a couple minutes max, to me it's way better than taking a pill or do something really boring. This is just an idea.

Reading a book can be vey helpful to just stimulate the brain enough to wear down certain areas. If you happen to get really into the book, that can come back to bite you in the ass. Watching TV is way over stimulating and doing too many things at once and if you happen to fall asleep, it may cause problems later on. Some people can't sleep because there's too much on their mind and can't quite quiet things down no matter what they do, so they find ways to distract themselves but more often than not, it leads to worse problems. It is hard and it may feel like at times there's no end and your excess energy or overstimulation just takes over.

Do what you can little by little and do your best to sleep. Some people like to take pills or drink some wine but if you're taking pills, eventually you might have to take more because you've built a tolerance and drinking isn't always the best choice, even in moderation because over time, your body will come to rely on it and can cause damage. I hate having to take something and drinking is no where near on my radar for anything. There could be a solution if you're willing to give it a chance, it's a tincture called Blue Vervain, it is meant to help calm the body down and relax which in turn can help with falling asleep. Albizia Powder can also be a way to help you sleep, it's meant to support your sleep and emotional well being; the herb itself and its compounds is known to be as "The Tree Of Happiness."

Give these herbs a chance and maybe even grab a Sleep Bundle to really kickstart your sleep. Excess energy can be good in some areas but when it comes to sleep, we want to sleep well enough to be ready for the next day and have optimal energy for it. We spend 1/3rd of our lives sleeping and getting the best sleep can lead to a happier life. 

Taking The Gym Anywhere Using Resistance Bands

 Needing a building to get in shape is like saying you need Harley Quinn to be your Therapist, there are other options out there. Seriously though, you can go to the gym if that's your preferred place to go get a workout. Some love that because it's like getting away for awhile and focusing on yourself and doing something that is rewarding to you, but that's not the end all-be-all option. Sure there's a lot of equipment to choose from but does it save you the amount of time you can truly use?

Resistance Bands have been around for decades and with the most recent ads of the X3 and other banded products, you can virtually take your workout anywhere. The best set of Bands to get is from Lifeline Fitness period. They're inexpensive, they last a long time and provide the lightest to bands so damn heavy that the strongest men in the world can barely budge if at all. 

I would sometimes do research on weightlifting routines either from books, the internet or from DVDs I have and get ideas on how I can do those same routines with the bands or make up one as I go. Doing workouts ranging from conditioning to strength training to agility training, I've got more routines in my head and more exercises than I can count but only end up doing a fraction for the kind of training that suits me. I train mostly in my Garage but at times I'll do a workout in my office while I take a break from writing or want to be in much warmer areas of the house. That's the beauty about the Bands, you can take them anywhere and still have an ass kicking workout.

One of my favorite workouts these days is a conditioning workout where you do Supersets of various band exercises and step ups for building stamina and strength in the legs. Mainly I would do curls, presses and rows with the bands and do step ups after them. The lightest I use is my 100 lb TNT Cable, the heaviest I do is the heaviest cables I have and that's putting two 40 lb Resistance Cables with the 100 lber to total 180 lbs of resistance, those are tough as hell at times but it provides a hell of a strength workout for the upper body. 

The objection of my workouts to do as little rest as possible to the point where I keep going without resting. The lighter band I use is purely for conditioning purposes. At one workout doing supersets I totaled 500 Reps with the Cable(s) and 500 Step Ups, the only rest was maybe marking off a set which took a few seconds. 

After some time at the gym for nearly a year, I was glad to get away from it, I really only went there because there was a strongman room with stones, heavy bags and logs along with a place for MMA and after experiencing both, I do miss it but my heart wasn't fully in them. I did break some PR's there and had the opportunity to spar with a former UFC fighter and quite a few champs in BJJ along with my coach. My gym will always be the world around me and I'm more keen to training at home where I know where everything is, I can listen to my own style of music, don't have to pay to eat somewhere and no one to wait on for equipment. Within a total of less than 30 minutes, I can have the best workouts of my life.

The biggest take on using bands is that you can adjust the resistance within seconds and unlike weights, the the longer you stretch the band, the heavier it gets as oppose to the same resistance throughout an entire movement. The gym can be an amazing place depending on the area it is in and the people that have positive attitudes but it can also be a pain in the ass because you have to find a way to get there, change clothes, at times wait for your turn on the equipment, get your workout in, change back into regular clothes (maybe shower first) and find your way back home. With Bands, you save a hell of a lot more time and save so much freaking money it is ridiculous. 

If you have a gym to go to and you love it, continue to do it but if you're traveling or have no desire to go to the gym that day but still want to do something for a workout, get the bands out and take them with you or get them out of a bag or little storage space you put them in and get cracking. Make the most of what you have and use the time that is meant for you. Train to believe you can do a workout no matter where you are and never limit yourself the knowledge of what is possible. 

Burning Out And Changing It Up

 Often times we are told to give it "All we got" and "Go at 110%." I've fallen for this many times and at times I don't realize that I'm doing it because I'm so far into the zone. In my early gym days in my late teens, I would hammer out what I could do and see how far I can push myself. At one point, at 19, I was pushing so hard that I woke up so stiff and hurt that getting out of bed felt nearly impossible. For years, I would do my best to find the right kind of workouts that challenged me and see what my limits were. Being burnt out wasn't uncommon.

For some odd reason or another, routines were never my strong suit, no matter how hard I tried, doing a consistent program just never felt right with me. I would be into it for a bit but it becomes less and less of an exciting thing to do and the spark I have goes out faster than when it was lit up. There was a time where I consistently did the Matt Furey Exercise Bible but after several workouts finishing a full deck, it became boring and I wasn't putting in the enthusiasm I normally would put into. Another time would be doing Animal Workouts (Even though they're a favorite), I would just naturally stop and move on because it just never felt as exciting as I want it to be.

People get caught up in the ways of being told that if you did X amount of squats everyday, go to the gym X times a week or run X amount of miles, you'll be in awesome shape. How about going in for the long haul. Unless you're an athlete or just flat out crazy and have an obsession, there's only so many times you can do thousands of squats, going to the gym is great but do you really need a building to go to to get in shape? Running can be good for a while but there's a high risk of developing problems with ankles and knees. I personally believe that doing what suits you is what gives you the greatest benefit, but don't do it because some nutjob with a greedy hand and very little knowledge of real fitness told you what to do.

Being burnt out can be debilitating not just physically but even more so mentally and emotionally. You get so excited and enthusiastic that it just won't end until you've reached that point. When you're burnt out, you shut down and it's hard to determine when you'll get back up on your feet. After more than 15 years of doing something every single day, I've learned and continue to learn that it's more important to do something that makes you happy than to do something that burns you to the ground and having to crawl out of the ashes every single time and repeat the process. 

As you have seen with my workouts over the years, I'm always changing things up not because I don't enjoy a good routine every now and then but to constantly use my brain and find things that are fun to do and do them because of the challenge and seeing what is possible. I do have a form of ADD, I will admit that and I get bored quickly when it comes to workouts, so I'm always having to shift and find things to do that keep me wanting more and backing off if needed. The funny thing is, my constant changing of workouts has kept me in far better shape than a 3-4 week routine because when I change workouts often, I'm not neglecting anything and I learn how my body reacts, with a routine; I end up feeling I'm neglecting certain areas or overusing the muscles i'm working and needing to back off due to nearly injuring myself.

Workouts should suit the needs of an individual but at the same time, if you don't have a passion for them or don't get that spark or twinkle in your eye when you're training, it won't help you in the long run and you'll be doing workouts like a Zombie; no real attachment, no enthusiasm and never feeling happy or looking forward to what lies ahead. I train because it makes me happy, it's one of the few things in my life that has constantly been my rock and place to go. I have lost friends, fallen short on relationships, lose family members in death, times going through depression and have been to the hospital on a couple occasions but aside from my wife and the people in my life, working out has been my life saver because without it, I wouldn't be who I'am.    

Can Isometrics Be Good For Women?

 For Women, losing weight and building muscle isn't as easy as it is for us guys. There is a fine line between an athletically toned and functionally strong woman as opposed to women with muscles bigger than an ectomorph male's head that went on a steroid cycle. Most women have trouble getting rid of the unwanted fat and flab and not always because of a genetic makeup or after having kids, it is possible to develop not only a high metabolism that burns off the fat they want but also build muscle that is not only awesome but functional, useful and gives them energy.

Isometrics have a lot more benefit than many in the fitness world give them credit for. They burn fat like crazy when properly applied, form a natural structure to the body, relieve back pain, strengthen the internal organs and builds strength for the long haul. Many women either don't know the full extent of Isometric Exercise or are fearful because they believe it'll make them bulky which in reality isn't true. You gals can develop a beautiful feminine figure if you set your mind to it, not look like a bodybuilder and naturally revitalize the way your body was meant to develop. 

Think of the overall health you ladies can have with doing Isometric Exercises. The type of health that can strengthen your immune system, a stronger bone structure and prevent osteoporosis. Did you know a pound of muscle can burn up to 75 calories a day? What if I also told you a pound of fat only burns 3 calories a day? Think about this for a moment, if you added say just 10 pounds of muscle that is lean, not only will you be faster, stronger and not to mention fitter, you'll be burning up to 750 calories while you freaking sleep. For doing not even moving a muscle you've just burnt off 1lb of fat in a 5 day period.

Also think about this; it has been said women are more fragile and need to be careful so they don't hurt themselves, I say that's bullshit because if you practiced Isometrics, you can be far better protected from injuries because you'd be toughening up the tendons and ligaments along with stronger muscle that won't tear as easily. Women have a right to protect themselves physically, mentally, emotionally and often times spiritually so why not do something that will protect them in the long run?  

Now there are some problems with certain routines that women do and fall into a trap with; developing those troubled areas such as the legs, butt and abdominals. The reason why is because of the "idea" of gaining weight and losing that muscle tone in those specific areas. This is where you need to understand that focusing almost all your attention to those troubled areas can lead to a bad downfall because overdevelopment can happen and you're left with bad muscular imbalances that not only loses the value of how you want to appear but can also cause pain and irritating discomfort. If you want the very best out of your routine, focus on the whole body that creates something more balanced and beautiful. 

One of the perks of doing Isometric Exercise is that you can do them anytime, anywhere and the workouts only take a fraction of the time it takes to get to a gym, change, workout, change, drive home. That will save you so much time for the tasks or responsibilities you have going on in your life. 10-15 minutes can do wonders for you. 

Want to start getting fitter, healthier and stronger using Isometrics? Than come and check out this book by Fitness Trainer & Author Marlon Birch called Isometric Lean for Life (Build Your best Body Ever). A course specifically for Women. 

What Did Other Countries Do To Get In Condition For Wrestling?

 One of the biggest crazes in the last 20+ years when it comes to getting in shape has been bodyweight exercises by Matt Furey with Combat Conditioning, bringing to light for the public doing Hindu Squats, Hindu Push-ups & the Bridge as the main 3. Learning them from the legendary Karl Gotch and teaching others to develop a level of conditioning for sports mainly wrestling and MMA forms of fighting. Although the transition went in the direction of getting the average person in shape without needing to be a wrestler or someone in a high level of sports, what did those who wrestled, boxed or did combat sports do before Karl Gotch came along?

The Indian & Middle Eastern wrestlers were a force to be reckoned with when it came to the sport and in parts of those areas, wrestling was called the King Of Games. They believed so highly on the elements of physical conditioning that it became a basic entity if you wanted to wrestle or were brought to the Akhara to learn the craft. Karl learned these exercises from a wrestler of that part of the world in England and in turn, they became his foundation and taught it to other wrestlers from that point on. My question is, if these exercises were the ultimate for wrestling, what were the ultimate for everyone else before Gotch was even born?

The Hindu style wasn't always adopted by some of the greatest wrestlers in the world. I've never read anything about Tom Jenkins, Frank Gotch, George Hackenshmidt, Ed Lewis, Ad Santel or Billy Riley doing those particular exercises for wrestling, so what did they supplement their wrestling?

In Russia, you had wrestlers doing all sorts of exercises but one of their main implements was the Kettlebell, did they know the Hindu style at all during the early 1900's or even in the 50's when they were dominating the Olympics? For the most part, most countries did do some form of supplementation to wrestling yet a lot of what they did was drill, drill, drill and do just wrestling. Japan has Sumo Wrestling but weren't very known for Freestyle, Greco-Roman or Catch Wrestling until someone like Gotch or Lou Thesz came along and turned the tides from their biggest star from the land of the rising son Rikidozan.

Wrestlers never truly needed fancy equipment or do a ton of supplementation but who truly knows what they used in times before technology came along. The Greeks as far as I know, developed the early stages of calisthenics and when they created the Olympics, Wrestling was the biggest event. How did those athletes in that era train for the sport of wrestling? From certain records, it was just that, wrestling. 

One of the biggest pioneers in both fitness and modern catch wrestling was Farmer Burns who created a system that included elements of Deep Breathing, Calisthenics, Isometrics and light weight training to condition the body but wrestling was the main form of exercise. If you ever read up on the Farmer, you know he was one of the toughest and greatest wrestlers of his era, losing only 7 matches in his entire career out of thousands of matches. I never saw anything resembling the Hindu Style from him. 

Ed "Strangler" Lewis was considered by many to be the greatest wrestler in History. His conditioning was just unbelievable and not only could he cripple you, just wrestling in general would make any opponent tire out regardless of the shape he was in. Once wrestling for more than 5 hours in a professional match, it was a miracle he was still alive to go again within a good period of time. I never read up on him doing exercises like the push-ups and the squats. I'm not saying he didn't do them but there isn't a ton of evidence to what his supplementation was. Could be wrong. He did say however that wrestling was the best exercise and the best body builder (a term in his day for getting in physical condition). 

In Senegal, wrestling is one of if not the biggest sport in that area of Africa and some of those guys are just monsters, beasts who don't just wrestle but have a form of knuckle boxing as well I believe. They're style of wrestling is similar to the Hindu Style of Kushti. The supplementation exercises I've seen from a documentary shows some calisthenics and weight training using modern equipment but when it comes down to it, if you can't wrestle, you're not in shape which is more or less a cultural thing from every country. 

Some wrestlers don't do supplementation exercises and just wrestle, some coaches or old-timers would say that to test your condition, you wrestled and see where you're at. If they did any form of supplementation, it  was merely to keep themselves healthy like stretching, light calisthenics or run. What Karl Gotch brought to the the table is what practically everyone did later to build up to last in the ring or on the mat. He believed conditioning using bodyweight exercises was the start and once you're in shape, you started to wrestle. In part, I believe that to be true but even Billy Robinson has said that it didn't matter if you did 5000 Squats, it's not going to make you a great wrestler. Some of the most conditioned fighters today still gas out after a round or two in the cage/ring or on the mat and there's questions as to why if they put in the time and training, why they still running out of gas in the middle or even in the beginning of a fight?

Wrestling overall is just plain tough, pure and simple. Some are successful supplementing, others just wrestle and dominate. The point is, condition your body to a degree where it comes down to wrestling and preventing injuries as much as possible like any other sport, however; for some, just wrestling isn't going to cut it, do exercises that will help you stay in shape for the entire duration of a match, it doesn't matter how big or strong you are, you can still get your ass kicked and at times it will come down to conditioning and you better be at the top of your game otherwise sooner or later, you'll get tired and your opponent will pick up on it and beat you to the ground.

2 For 1 Deal On Conditioning And Fat Burning

 It's always fun to discover new things, doing what keeps you interested and rediscovering certain aspects of fitness. For me, I'm rediscovering the Burpee or better yet, a variation called the Hindu Burpee (Combination Of The Hindu Squat & Hindu Push-Up). 

I was doing this variation for a period some time ago and it went by the wayside for other forms of training. After seeing Matt Furey do it recently, it gave me a reason to go back to it. This is just one way of doing this exercise but there are other progressions and little goodies to make this exercise more interesting. Think of it as a 2 For 1 Deal on getting in shape fast using the methods based on Combat Conditioning.

As you know, I like my workouts short and to the point, if I go longer, usually that means i'm either really into it or i'm doing a challenge for myself. This exercises makes a better workout than doing the squats and push-ups individually. The rest periods are similar to doing Sprints, you do a set of Burpees that will get you winded but not going to failure or fatiguing and then just walk around or take your time to catch your breath as long as needed and repeat. Just a few sets is more than enough for most people.

It is awesome to work out using an exercise that gives you the best of both worlds from the two exercises in the Royal Court. I will go fast on this exercise but not so fast that it looks sloppy and going for quantity over quality. Doing the best to my ability, i'll do enough that really hits my body but still have energy left in the tank afterwards and bring in heavy doses of Natural Growth Hormone during and after the workout. 

Unlike Sprints, you can do this exercise everyday but be sure to learn the important details of how it's done and progress to a certain level at your own pace. You can do a set at every hour on the hour throughout the day, do a workout that lasts a few minutes or you can do one set of as many as you can and call it a day. This is amazing for getting in shape really fast and be able to burn calories like crazy without ever having to leave the house. You can do it anytime and anywhere and will turn your body into a lean and mean fighting machine.

How Much More Crazy Can The World Go?

 Growing up watching various sports such as Basketball, Baseball, Football and Hockey it was always fun seeing great plays unfold and records being broken. When I research and watch old school films and clips from a generation long before me, it always fascinated me when a sport evolves with the times whether it was good or bad. I was born into the generation of the steroid era of sports in the 1980's so a lot of what I saw were athletes juicing it up and breaking records left and right which was cool to see at the time but as an adult, it's just sad to see some of the same athletes die so young.

When it came to Baseball, for the most part of my life was of a San Francisco Giants fan, seeing Barry Bonds in action, watching the greats like Rob Nen, Will Clark, Matt Williams and others was a treat for me. Going to Candlestick Park with my dad and sitting in the same seats fans did of yesteryear watching Juan Marichal, Willie Mays, Willie McCovey and Gaylord Perry. I never had any aspirations to be a Baseball player but always enjoyed watching the game, playing stick ball in the streets and of course being a little kid in the 90's, playing video games hitting Homeruns with Ken Griffey Jr. at the plate.

I was 5 years old when the big earthquake hit the Bay Area. It was Game 3 of the World Series when it was the Bay Area series of The Giants & The Oakland A's that also had the Bash Brothers at that time (Jose Canseco & Mark McGwire). Scary times man and all I kept thinking about was where to even sit since so many things came crashing down, I was at my second mom's house who ran a daycare (still does today) and spent a few days there until things settle, plus my parents were going through a divorce around this time.

Back to it huh? Sorry, sometimes I hate how my memory works. Although I was a big Basketball Fan in the 90's watching the likes of Michael Jordan and the Bulls, Baseball was another thing with me that I didn't understand till years later when I was researching and learning about it's history and the impact it has on American Culture. When a Pitcher is up against the Batter, it's not just if one can strike out, hit a texas leaguer or smack one out of the park; it's about who can change the entire complexity of the game, who is better than the other in that moment and will history unfold? Sure it has it's boring moments but every once in a while, there's those magical moments that take your breath away. The steadiness of a Base Stealer, a batter so feared that intentionally walking him with the bases loaded was a pitcher's better option than to see that batter shatter him with a potential grand slam, just one pitch that can determine either a hit or a perfect game, turning a double play that wins the world series or hitting a walk-off homerun that can shatter an opposing team's chance of winning the Pennant. 

The point i'm making here is those moments are a treasured and when those same players that were in the same era as your parents and grandparents kick the bucket, it becomes a distant memory of what was good in the world in those moments of time. Al Kaline, Tom Seaver, Bob Gibson, Lou Brock, Joe Morgan & Whitey Ford have all died so far this year and the only thing left of their legacies and legendary prowess are the memories of people who watched them play. Kaline was a mighty hitter for the Tigers, Seaver was a wrecking machine for hitters with teams that included the Mets, The Cardinals' most feared pitcher Gibson was a force of nature on the diamond, Lou Brock was one of the greatest Base Stealers in history only to be surpassed by the legendary Rickey Henderson, Joe Morgan was a finely tuned player that helped shape the Big Red Machine of the Cincinnati Reds and was a SF Giant towards the end of his career, Whitey Ford was nicknamed the Chairman Of The Board and is quite possibly the greatest pitcher in the History of the New York Yankees. 

How much more can this year take? How much more do we have to endure a year that has taken so much and made so many suffer? Cherish what is now and live the best you can because you never know when and how those moments will last. Make the most of what you have count and live for the moments that can end in the blink of an eye. 

Taking A Break From The Workout Madness

 Now this doesn't mean to stop working out, it means to step back a bit from the rough and craziness that certain workouts tend to put on some people. When I say step back a bit, I mean that literally. Often times, a good workout just means to de-stress the mind and body. To clear the cobwebs and get into a much calmer and more focused state of mind.

Letting go of negative emotions isn't always easy and it's no fun when it sneaks up on you in areas of your life that can have potential dire consequences. Like many others, I'm prone to anxiety and feeling overwhelmed. It doesn't help much when you also have a memory bank that creeps up on you on a daily basis and when certain memories are triggered, I don't just remember things, I also feel all the emotions from them as well. It's part of the cause of my anxiety and it can be extremely difficult on some days to feel happy and joyful. I think that was one of the things that became an after effect of my meningitis. 

This is where meditation and visualization programs such as Dao Zou really puts me in a better state of mind because with the effort of deep breathing and focusing on relaxing various areas of both my brain and my body (not forced upon), it gradually over a 30 minute period not only gets rid of the negative stress but puts me in a state of calming my emotions and flowing through my thought process in a non forced effort. I have rarely ever felt such powerful entities when it comes to training. When I practice the techniques in Dao Zou, my anxiety slowly drifts away and the emotional carryover when a memory is triggered becomes smaller and smaller. That's the type of training that can save a life.

There are some forms of stress that can't always be solved with exercise, it takes a much greater deal of effort to get help and form a way to deal with that stress with as much TLC as possible. Dao Zou may not solve everything and those who suffer from PTSD will find things more difficult to cope with but this program can be a huge leap in the right direction of living a life that flows and not suffering from stress that can cause more problems than just mental and emotional. 

Take a step back and practice being in flow without forcing anything. Imagine being in such a state where worry, anxiety, anger, frustration and others are pushed aside and having a feeling (for hours on end) of powerful relaxation, calmness, focus, love, joyfulness and effortless happiness. If you were to practice this at night before bed, you have a higher chance of falling asleep at the snap of your fingers the moment you hit the sack. 

Take a chance and get your hands on the Dao Zou program. It has incredibly powerful techniques that will change the way you see life. 

The Value Of Supersets For Conditioning

 When it comes to short workouts, I try to do very few exercises as possible down to just only one or 2 for the entire duration. I also do my best to keep it going with little to no rest. This keeps up my conditioning and testing my mental endurance. Take for example using Supersets. It's taking two exercises and doing them back to back. 

It's mainly used in weight lifting such as doing exercises for opposing muscle groups, doing exercises to get that extra pump or to get your heart rate up without needing the treadmill. A very tough superset workout would be the Backlund Deck Of Madness I would do where you took a deck of cards and you did Ab Wheel Rollouts and Step Ups. It's no joke and will test your entire body.

You can take various exercises and do supersets with those and still get in an awesome workout, just look as an example the Cables & Step Ups Workout I did. Step Ups just seem to be the norm for me these days over Squats and hey if it keeps me going and it's working, why stop a good thing? Supersets don't take a long time and plus they're great as a warm up or as a finisher. Finishers are awesome for getting that extra push at the end of a workout.

 A bad ass workout that really got me breathing hard like a madman was picking up my 20 lb Slam Ball and carrying it for an entire revolution around the garage (40ft) and then doing 20 Step Ups (10 per leg) and repeat. I did this for 30 minutes straight non stop. This is the type of training that builds loads of strength and endurance for helping people move furniture or carrying boxes up flights of stairs without tiring. This was the type of workout that helped me move my cousin a few days ago and although I was dripping with sweat, I never felt tired. This is the type of conditioning you want because just working out isn't satisfying enough, it's helping those in need and taking the time to help make it easier for them. 

That particular workout was great but the one last night really tested my strength/endurance using a heavier weight. I did 10 Rounds (with little rest in between) of Deadlifting my 70 lb Kettlebell 10 times and 20 Step Ups. Think about that, that's 700 lbs lifted per round and basically going up a flight of stairs after. The end result was picking up a total of 7000 lb (3.5 tons) and 200 Step Ups. This really puts stress on the Lower Back and Legs. 

When you do Supersets, don't just go for endurance and/or conditioning, try to put as many aspects of strength, flexibility, agility, cardio and muscular endurance all at the same time as you can. The stronger each attribute is, the better off you'll be. Conditioning is a mighty asset but with a combination of strength and others, you're tackling real world fitness that is meant to last and keep you from getting injured easily. Think of it as a dynamic duo of exercises and developing superhero like stamina and strength along with attributes that can't coexist without the other. 

Why I Take Leg Conditioning Seriously

 Our greatest strength and power in the human body comes from the legs and for good reason. We can haul more weight and last longer using the legs and we don't always give a second thought to the real importance they possess. When I got injured, I vowed to find a way to strengthen my lower limbs to the best of my abilities and 15+ Years later, I'm still in pretty damn good shape. 

I may have been very upper body oriented but after developing my conditioning in my legs from 1000's of Squats, 1000's of Step Ups, 1000's of Lower Body Animal Exercises and more, the more I came to realize just how important my legs are to me. Because of my will to keep fighting after my injuries, Leg Training became a bigger priority than I originally aspired to. My legs have been a huge asset for me and the way I would help others when they needed it. It has helped keep my stamina up while hiking, it helped me last a bit longer each time in BJJ and it has helped me stay limber and fast to keep up with little kids and others half my age. 

I wasn't always the fastest or lifted the heaviest weight or ran a marathon but I always believed that if I kept my legs in good condition for whatever comes my way, I trusted my instincts and knowledge to keep me going. I had a pure hatred for being in a wheelchair and everyday I wanted so badly to walk and do things and I made choices that would alter me forever because when reality hit me the day I broke my legs, it made me learn a life lesson that is stuck in my memory. Those who have to live in a wheelchair, I have the deepest sympathies for and wished they could do things but life has thrown things at them that make them grow as a person and teach others to not to take things for granted.

The legs may not always look the sexiest, the powerful looking and sure as hell may not always seem like they do much but when you condition them and use them for real function and strength to help others, that's a bigger reward than any trophy or medal. I take Leg Conditioning seriously because I know what it's like to be held down and having to fight to make myself stronger but also because I never want to experience that pain and hatred ever again. 

Train your legs to last, to have strength when it's needed and to enjoy life to the fullest. 

Here is a new video I put up on TikTok where I share bodyweight leg exercises for Men & Women to get in top notch condition for long term strength, explosiveness, agility, cardiovascular conditioning and speed.    

A Quick Circuit Workout That Builds Stamina & Muscular Endurance

 Every once in a blue moon these days, I would do a circuit workout based on the system put out by Darebee and go for as many as 10 rounds practically non-stop to keep challenging my condition and stamina. As much as I love to do strength training workouts alongside the other stuff, having good conditioning is something I'm more inclined to work on. Conditioning is a challenge for most people and although you can be strong as hell, if it doesn't last what good is it really?

This particular workout I did yesterday was more towards MMA or Boxing/Kickboxing type training where it's plenty of punching, kicking and striking. Although the workout has you doing 7 Rounds at maximum, that's not enough for me so I wanted to take it even further. The Darebee workouts base the levels of fitness on where you're at...Level 1 = 3 Rounds, Level 2 = 5 Rounds and Level 3 = 7 Rounds. Some of these workouts are pretty easy to get to 7 Rounds and others you can barely make to Level 2 without wanting to die. 

I tend to push and modify some of these workouts and make them a bit more to my liking to get the workout I feel I need to get in. I usually make the basic squat into the Hindu Squats and substitute the Lunges with Step Ups, the basic squat just didn't feel right with me and lunges put more stress on my ankles than I like. Almost everything else I'm good with. 

This workout wasn't very difficult to complete but even 10 straight Rounds still builds up a hell of a sweat and gets you breathing hard. I do my best to keep my workouts to a point where I'm not killing myself and having a little bit left in the tank because if I were to push to my extreme, I tend to want to sleep for 3 hours afterwards. This workout was more on the bases of getting in some good cardio and doing something fast and quick to have the rest of the day to chill, do some shopping or go hang out somewhere. 

Make your workouts challenging but you don't have to go to the brink of collapsing and nearly blacking out, I've done it and it sucks and I don't wish it on anyone. 

Cables, Step Ups And Sweat Oh My

 If you don't get the Wizard Of Oz reference in the title, we can't be friends. JK LOL. The other night I did a workout that can virtually be done anywhere and any time that you wouldn't expect to be a combo of. It combines Upper Body Strength Training and Lower Body Conditioning while also developing incredible Core Stability and Power along with some Isometric Components.

I figured I wanted to test my strength somehow so I put the heaviest cables that was possible for me to do and used a style like the 5x5 system in weight training with supersetting to really tackle the body. I used the Lifeline Fitness TNT Cables at 180 lbs Resistance (2 Magentas /40 lbs each and 1 Black/100 lbs). Just trying to stabilize my body on some of the exercises were tough because you have to use your whole body otherwise you might be pushed back hard. 

TNT Cable And Step Up Supersets

Curls - 5x5 per arm (10 total each set) = 50 Reps

Step Ups - 5x20 (10 Per Leg) = 100 Reps

Pulldowns - 5x5 = 25 Reps

Step Ups - 5x20 (10 Per Leg) = 100 Reps

Rows - 5x5 = 25 Reps

Step Ups - 5x20 (10 Per Leg) = 100 Reps

Chest Press - 5x5 = 25 Reps

Step Ups - 5x20 (10 Per Leg) = 100 Reps

One-Arm Rows - 5x5 Per Arm (10 Total Per Set) = 50 Reps

Step Ups - 5x20 (10 Per Leg) = 100 Reps

Totals: 175 Reps On Cables and 500 Step Ups

This was exactly as written in my workout log. I have no idea how long it took me, I rested when needed and wrote down numbers and kept going without even thinking of quitting. The rows and chest presses were the toughest cause with heavy cables like that, the stabilization had to be flawless because if I even relaxed a little, I would be pulled/pushed back into my door hard and I didn't have the plan of getting injured during this. You can do this workout with lighter cables (which I recommend if you're not used to the TNT Cables) and it would still be effective. I might do this workout again with just the 100 lb cable and go without rest to really test my conditioning. 

Setting the Step Ups aside, I put my wife through the same exercises with the cables (much lighter of course). It's great training for when you travel and want to get something going without needing to go to the gym. The Step Ups may be trickier but if you can find some hotel steps or stadium steps that would be awesome too. You can substitute the step ups with Hindu Squats or other leg exercises. This will have you sweating in no time and if you use lighter cables and reduce the rest time to none, you're looking at a hell of a cardio workout along with building strength at the same time. Try it out and see how you do.

Here are two new videos I put up on Youtube....1st one is a compilation I made of some of my most recent videos and a video where I hold a 20 lb slam ball in a horse stance for 3+ Minutes.