How Long Can You Hold Onto The Dark Lord Of The Sith?

Darth Vader by all accounts is the most badass villain in all of cinema, period. He's ruthless, dominating and has incredible abilities that even the best Jedi are jealous of. To even fight him in a lightsaber duel goes one of two ways; you either have a great set of balls (or chesticals if you're a lady Jedi) or you're just dumb enough to think you can even last long with him. Either way, holding him off long enough is gut wrenching as it is.

When it comes to Isometrics, it can test you in ways that regular exercise just can't. Holding a position or squeezing every fiber of your being for a few seconds takes mental strength to another level. Like training to be a Jedi, it takes patience, concentration, physical attributes and durability. Even as you succeed as a Jedi, it's a tough road, just like Isometrics but a tough road can lead you on a path to mastery and wisdom not many possess.

Isometrics by holding weight is a method that was practiced by strongmen, laborers and other physically active people of the past. Now let's take for example holding out a 3 lb. ball about the size of a softball, put it out in front at shoulder level, doesn't sound hard now does? When your arm starts to get tired, switch arms and keep going, how long did you hold it for? Now imagine a man being able to do this for 8 WHOLE HOURS; this isn't exaggerated either, the legendary Bruce Lee once did this. If anyone was a real life Jedi in his time, it was the Dragon.

When you hold weight for a certain amount of time, it tackles your whole body and takes on a life of its own as you fight to hold on and using muscles you normally don't use and hitting not just the muscles but the tendons, the ligaments, strengthening the bone structure and developing incredible endurance and durability. The Darth Vader Kettlebell weighs 70 lbs which for strength purposes isn't needed more than that but to hold it for an extended period of time can be agonizing if you haven't done it before. Picking up and holding a quarter to half squat for more than 2 minutes is a damn good feat of strength, endurance, durability and power. It toughens you up that's for damn sure.

Start this with maybe a 24kg Kettlebell and work your way up. You can go for more time if you want but the heavier you go, the more focus it becomes on the back, legs, hips and grip. Holding a heavy weight without dropping it can put you in a state you've never been to before.

Want to be faster? Do Isometrics, want that strength from all sorts of angles? Do Isometrics. An exercise like this may not seem like much but there's a ton going on that nobody else sees. Power up and vanquish the Sith Lord with a vengeance.

May The Force Be With You.

My Isometric Power Belt Routine

I have been asked what my routine is with the Isometric Power Belt and as I revealed it in a DM on Instagram, I figured why the hell not and share it with the rest of you. It's not a particular routine I would do everyday and not always in the same order and as you know, I'm not a routine guy so the mere fact that I developed one is pretty unusual for me. It's hard and a little more advanced than most who practice Isometrics. There's not a whole lot of rest between contractions because I also want to get the cardio aspect of it as well, it is also with controlled breathing as possible and meant for not only creating definition but also develop great durability, crazy strength, conditioning and powerful tendons.

This routine is less than 30 minutes which should be at level of time, it's not a speed through and trying to finish within 20 minutes or less, it takes a little time to adjust the strap for the exercises you want to do. Pay attention to your breathing and if you need a break than use it, adjust and go to the next exercise. It is a full body workout. It took me some time to develop this and working different Isometrics from a ton of angles that I picked the best ones I found gave me the most benefit. This can be added to a routine you already do or as a stand-alone (which I prefer) and it burns calories like crazy. This routine should be done at least in the morning because when you're done, you'll still burn calories for a long time and it kicks in your metabolism. Whenever I do this as a morning routine, I always feel hungry afterwards which is unusual because 90-95% of the time, it takes me several hours before feeling hungry after waking up.

Imagine having a routine that doesn't take a ton of time but gets A LOT done and can be done just about anywhere and anytime. You'll be hitting angles and creating incredible positional strength that the rest of the day just might feel like a breeze. Another benefit is that after the workout, you might feel more relaxed and energized and ready to kickstart the day. Don't have 30 minutes and need to spread it out? You can most certainly do that, that would actually be better for you if you're a beginner and do the various muscle groups one at a time throughout the day or do up to three. If you're a complete beginner, you can do certain muscles one day and do the others on other days, it is up to you. 

Here it is (Not in particular order of muscle groups).......

-BICEPS

Reverse Curl (Low, Mid & Up Positions) Each Arm

Hammer Curl (Low, Mid & Up Positions) Each Arm 

Palms Up Curl (Low, Mid & Up Positions) Each Arm

Total: 18 Contractions

-TRICEPS

Tricep Press Down (Low, Mid & Up Positions) Both Arms

Total: 3 Contractions

-BACK

Upright Row (Low, Mid & Up Positions) Both Arms

Deadlift (Low Thigh & Upper Thigh Pull) Both Arms

Total: 5 Contractions

-SHOULDERS

Overhead Press (Low, Mid & Up Positions) Each Arm

Bow & Arrow Pull Left & Right Arm

Total: 5 Contractions

(Other exercises for different days that aren't part of the routine or can be done throughout the day)

Horseshoe Pull or "Lawnmower Pull" (Inspired by Alexander Zass) x 2 Contractions

Handcuff Pull (Front & Behind Back, Mid & Up Positions Of The Front) x 4 Contractions

Shoulder Raises x 18 Contractions

Standing Chest Press x 3 Contractions

So the routine when I do it is a total of 31 Isometric Contractions. It's a hell of a routine and shouldn't be done more than 4 times a week at advanced level otherwise you'll burn out and put your body in overload. You don't want to hurt yourself and please for the love of all that is Physical Culture, breathe dammit. Never, under any circumstances hold the breath when you do the Isometric Contractions, that will skyrocket your blood pressure and cause damage to your internal organs, not to mention a highly possible Aneurysm. This routine is to be with controlled breathing using the "ffff" or "sss" sound as you exhale and concentrated on the muscles at hand. This routine is not meant for everyone so if you have any issues that can cause problems, talk to a doc and if he says don't do it, listen and don't do it. 

Isometrics is a simple method but it takes practice and not for seeing how hard you can contract a muscle. The percentage of a contraction in this routine is no more than 70% of your strength. If you wish to go higher like at 85-95% of your strength (or contraction) than you'll need to rest between exercises as long as needed or cut down the amount of exercises you do. It's about being smart in how you apply Isometrics. If you wish to do Aerobic Isometrics (Contractions at 30-50% capacity for 30 seconds or longer) Do 1 position of the exercises (eg. mid pull/push) and contract the muscle for up to a minute. There are many ways you can do this routine but for the most part, have fun with it and be careful. 

Short Plank Workout That Will Make Your Core Beg For Mercy

When it comes to Isometric Exercise, the most popular that most people know is the Plank. Very simple; just get into a pushup position on your hands or forearms and hold it as long as you can without coming down to your knees. It's simple but not easy. Some people can barely last 30 seconds and others have held it for 5 minutes or more. It does however get boring after a while once you "mastered it."

There are all sorts of variations of the plank that doing just one for an extended period of time would be just limiting yourself. It does hold certain benefits such as building strength in your core, your tendons, shoulders, upper back and more but I feel the longer you can go with a certain variation, it's time to change things up.

Most hold a plank like on the hands or forearms like I mentioned earlier but what if you held it on your fists or fingertips? How about with your arms bent in the mid position or in the superman hold? One workout I did was hold a plank on my fists for over a minute but was also wearing my 20 lb weight vest. I'm around 260-265 lbs so I'm holding up about 65% of my bodyweight in the plank position, so calculate that (260 x .65 = 169 lbs.) and add 20 to that and you have nearly 190 lbs, that's a lot of weight to be holding in that position. That is a good amount of strength being developed.

Now let's kick it up a notch (without the weight vest this time) and do a plank workout where every few breaths or so, you change the hand positions in the plank without coming down. You can change one hand at a time or both hands it's up to you but think how your fired up your core would be if you changed the positioning on a dime. Fist one hand and flat palm the other, both fists, flat hands but the arms are bent, all of that in the plank position.

Some film it to test their durability and to show that Isometrics are an incredible method and telling people to toughen themselves up. It's brutal but its the kind of training many should strive for. I do it because it's fun and finding creative ways to train that could carry over to other areas. Imagine how strong your arms would be overall if you did various plank exercises in one shot and forget sit-ups and crunches, your core will be on fire just holding yourself up let alone changing the hand positions.

In the video below, I do a plank workout where I hold for over 2 minutes changing the positions of my hands in the process. 2 minutes sounds easy but I assure you, it definitely isn't. Try it and see how you do. You will test your strength that is non traditional and working muscles you didn't think would be working. Just trying to be flat is hard enough. If you think a minute on your forearms is easy, than I challenge YOU to do this.

Happy Revenge Of The Fifth

Yesterday was incredible not only was it beautiful out but it was also me and my wife's 1st Anniversary plus it's also cool to be have it on Star Wars Day. Had a great breakfast of Eggs, French Toast & Sausages, went out on a beautiful drive by Coeur D' Alene Lake to a spot called Osprey Point overlooking the water. Taking pictures, talking about our future and spending amazing quality time together. Couldn't be any happier.

My workout mainly that day was just Isometrics using my Isometric Power Belt. Got in plenty of exercises doing curls, pressdowns, upright rows, deadlifts, shoulder presses, bow and arrow pulls and others in Iso Fashion. Hope everyone is having an amazingly awesome day. You can check out our pictures on my facebook.

Isometric Training is such a kick ass method that has you doing all sorts of exercises from limitless angles that also generates incredible strength and surging power in your system. Now for the most part it normally takes me several hours after waking up to even feel hungry but after that Iso Workout yesterday not too long before breakfast, I devoured the food me and my wife made. It's a hell of a fat burner and burning calories after the workout is a big bonus as well. I love using the Strap I have.

Isometrics alone can be a phenomenal workout but in order to get maximal results, adding in some bodyweight exercises, weights and other implements would be ideal. Some like to use isometrics as an addition to their routine, before or after a workout or just a day of Isometrics and the rest of the week do whatever. I like to use Isometrics often as something to do before I do other methods throughout the day or depending on my energy levels, do micro workouts of Isometrics or other other things. It boils down to what gets you going and where you're at that day.

Make your training meaningful and something that makes you proud to be able to do things most can't. Train smart and train with intensity and passion. You can work hard all you want but if the passion and the drive aren't there and all you're doing is digging yourself into a fitness grave, it's not worth your time or your health.

The Frank Gotch Squat Challenge

I normally don't get in the habit of doing certain challenges but one came up that I might try out just to see how it goes. After my legs heal up from some crazy soreness doing hundreds of Hindu Squats the other day I'll give this a chance. It is named after the legendary American Catch As Catch Can Wrestler Frank Gotch (1878-1917).

I first heard of this challenge by the Scottish Wonder Woman Kirsten "LittleTank" Tulloch who got it from I believe Travis Futrell but I'm not entirely sure but it seems one heck of a challenge and a hell of a leg workout. Frank Gotch was to Wrestling back in the early 20th century was what Wayne Gretzky was to Hockey, he dominated opponents and was known as a Hooker; a feared wrestler who knew how to cripple his opponents.

You can learn more about Frank Gotch by getting some of his books on wrestling and his life here.....

The Squat Challenge can be done in different ways (especially if you're a sucker for loving Leg Day) but the main premise is this.....

Hold a half squat or ass to grass squat for 30 seconds

Come up do 1 Bodyweight Squat

Hold for 30 Seconds

Do 2 Bodyweight Squats

Hold for 30 Seconds

Do 3 Bodyweight Squats

Repeat the hold and go up a number of squats until you can't go anymore. Rest 2 minutes than do 5 minutes of as many Squats as you can.

Some might do the full squat hold but I prefer the half squat since you feel more of the legs in that position and as for the squats, I prefer the Hindu Squats. It'll test you that's for sure and you'll feel your legs like jello. Conditioning is an athlete's greatest asset and the more you can outlast the next guy, the better. Challenges can be a change of pace and testing your abilities to see what kind of shape you're in. You don't have to be a wrestler to be in good condition but if you plan on being a wrestler, conditioning is your best friend before technique and sparring/competing. Have fun with this and see how you do.