Results As Of March 2024

At the moment, I'm keeping my weight steadily between 245-250 these days (Sitting at 246 as of this morning). The big methods of training I'm doing currently are mainly Step Ups & working the Dopamineo Band doing circuit training some days and others doing HIIT Style Workouts of a 30/30 set up or 30/15 depending on what I'm feeling that day. On the Circuits, I would do 5-6 exercises of 10-20 reps per exercise, the only rest is marking off the circuit and timing the workouts on average of 15-30 minutes for 10 rounds. Sometimes 10 Rounds ends a bit shorter than that like around 10-12 minutes and even went as far as 15 Rounds one workout that took a little over 25 minutes, scratch that, just under 20 min. For the HIIT Workouts, I would pick around 3-5 exercises, go through them and repeat until I've covered the exercises at least 4 times, this comes out to about 12-15 minutes a session and I don't take 1-2 minute breaks, I just keep going so I can maintain my conditioning and muscular endurance.

It's all part of the process of staying fit and conditioned for 40 and beyond. Some things may change in due time but right now, I'm keeping things as simple as possible. The snow is melting and spring is just itching to come out. Once it gets a bit warmer, I'll be out playing, hiking, working with the hammer, maybe hit the lake more often and just stay healthy. The only big things of strength training I do is either Isometrics, working with Sandbells or maybe some farmer's walks with a heavy kettlebell but overall, for me it's not to see where my max strength is or go for miles until I collapse. Staying healthy and having strong and durable joints is the name of the game. 

I've seen too many horror stories of people in my age group getting injured and having surgeries left and right along with some of the death rates in the Fitness Industry below the age of 40 and under the age of 45. It has become too common and it's not worth sacrificing your body so you can't do anything later in life. Some people have become so hardcore that before their golden years, they're losing mobility and strength that can be useful. Some coaches even push their athletes and clients so hard that injuries might as well be a badge of honor and they're not contemplating the consequences. I'm all for creating challenges and seeing what's possible but at the same time, it's important to not be seduced by such crazy workouts on a frequent basis or feel like if you don't go nuts, the results won't come. It's bullshit. 

We aren't always able to do crazy shit when we were younger so it's important to train smart and with intention. Do what is possible to maintain our strength but the biggest goal is to keep a level of fitness that keeps us going and be able to do things the majority would have trouble with. Don't let age define you but also don't let stupidity get the best of you. Life doesn't end after a certain age, it just creates different opportunities and to do things that keep you from aging quicker. 

Be smart, be mindful and make your training count for when life throws you curveballs or having the ability to use your energy to spend time with the people you love. Playing with young nieces/nephews, your kids, grandkids, younger cousins and even be able to do activities with your spouse. Train to make life worthwhile, not to be crippled up and not be able to do a damn thing. Be amazingly awesome. 

Dopa Bands: More Than Just An Arsenal For Wrestlers

 

Wrestling has been a great test of man's physical and mental abilities for eons. From the time of ancient tribes to competitive sport at the highest levels, it tests your will and your ability to do things you didn't know were possible. Many exercise systems are inspired by wrestling and all its forms. When it comes to systems like the Dopamineo Bands, it can take on a life of its own especially when it goes beyond the realm of a workout for a wrestler or fighter.

You don't have to be a wrestler or in MMA to get the benefit of these bands, they can be just as effective for workouts that get you in fantastic condition that also saves you time and is healthy on the joints. In most cases, a workout within 10-20 minutes is more than enough for most people and when you can do that on average of 3x a week, you're getting more done than the general population. Most of my workouts with my band don't go more than a half hour and on average is roughly 15-20 minutes. My objective is to rest as little to almost zero during the entire workout because I want to not just keep my cardio up but at the same time keep the intensity as best as it can go or as high as it can be without needing a break. 

Some people especially in the beginning would need to recover cause the exercises can be intense as hell and it's important to be as efficient as possible when you train. You're working muscles you normally don't use and with the combos you can use, it brings your heart rate up at a good clip. Start out learning the techniques and as time goes on, you gradually increase speed and intensity. Do you have to go hard all the time? No, you don't need to set a record every workout, the real objective is to progressively increase the capacity of your body's abilities without getting injured or tired. I always believe that you should have gas left in the tank after a workout. If you go too hard, it's going to take longer to recover.

Karl Gotch once said "Conditioning is your greatest hold" and that holds true not just in wrestling but in life as well. When you can develop a level of conditioning where getting tired is barely a concept or even the possibility, you're going to find out that being able to do things when it counts the most can be either very small or a major moment in your life is worth having. Intense training is not just what you think you're capable of, it's the measurement for what you may need when the time comes when it will be needed the most. That's what makes the Dopa Bands so incredible, it can do things for you that you may not understand now but with practice and time, you'll start to understand why they're crucial to your development and quality of life. 

It doesn't matter if you're 6 years old or over 60, the Dopa Bands can do wonders for your body that can create amazing results and develop abilities that are critical and important in life. From just having fun and learning the exercises to developing joint health and muscular strength & endurance for performance and overall physical fitness goes a long way. Make them work for you but also treat it with respect. Let it help you find the right ways to get in bad ass shape but also learn to control yourself so you don't get sloppy and hurt. It's a tool like anything else, treat it right, it will do wonders. Treat it badly, it will bite back so be wise and learn. 

As always, don't forget to use my discount code POWERANDMIGHT to get 10% OFF your order whether its for one band or a bundle for your friends/family, school, athletic program or personal training. Be amazingly awesome and get your hands on one of the coolest systems on the market today. 

500 Step Ups A Day

As you know, Step Ups are a main form of my leg training and for good reason. I've kept a solid level of hitting at least 500 reps in sets of 25 per leg. Sometimes I'll do up to 600 and every now and then go for 1000 but most days I keep it around 500. What have been the benefits of doing this? I don't get sore, my legs are looking more athletic, maintaining or losing a bit of weight here and there and it keeps my stamina up.

That's just part of why I do them. I mainly do them cause for one they're enjoyable and two, it helps mix in my training with the Dopa Band I work with. Some days, I start out with Step Ups and do a Dopa Workout later, others I'll do a Dopa Workout in the day and then do Step Ups at night and one time I started a workout with 500 Step Ups as a "warm up" and then went into a Dopa Workout so the entire session was around 45 minutes or so. That's the beauty of them, they can be incorporated to whatever you want to do.

I keep my timing of 500 between 20-25 minutes. I don't try to go for a speed record because no matter how fast I try to make it, eventually will hit a wall and the faster you go, the more chances of making a mistake that could result in an injury. It's not a sprint, its a conditioning exercise to be done at a solid pace that keeps you going without going Speedy Gonzales on it. It's meant for cardio that also has a strength element to it by having strong, athletic and conditioned legs. Bob Backlund would do thousands upon thousands in his workouts and he was one of the most conditioned men of his time. You don't have to go that route because all you're doing is just adding more reps to a long ass workout that takes up a ton of time and not everyone is able to workout on exercises like that for 2 hours or more. 

It's an idea, that's all it really is and can be a part of your leg training on squats if you want to do that. Some athletes will do 500 or more squats to keep their conditioning up, that's awesome, it's not for me, not anymore. I like to mix the two exercises together when I'm in the mood and do 500 Step Ups & 250 Squats within about 35 minutes or a couple times doubled those numbers and finished within 80 minutes. 500 Step Ups is still beneficial for developing awesome endurance and building strength because the muscles used are primarily in the thighs and hamstrings. If you can't do 500 yet, that's ok. Build up to that little by little by doing sets of 10 per leg and climbing the ladder so to speak progressively. If you want to do no more than 50 per leg to get to 500 that's awesome too, you're still working hard. Be mindful and don't let ego get the best of you. Train effectively and with intent. 

Step Up and do what's possible. Train for health, not to break world records all the time. 

Cardio Is Boring AF

 It can be depending on what you do and what you've been taught as. I never liked doing the treadmill or trying to run for miles on end (not that I can anyway because of certain metals in my legs) plus when you have a form of ADD, its important to understand how your brain keeps firing doing things that keep you going. 

Cardio doesn't have to be boring though, there are ways to utilize it so you can keep your stamina up. One of the best ways is through circuit training either with Bodyweight or with Bands like Dopamineo. With bodyweight, you move from one exercise to another and work different muscles instead of doing just one thing the entire time at a steady clip. You can do Hindu Squats or Step Ups by working a number of reps in a row. Some like to do 300-500 Hindu Squats, I'll do 500 or more Step Ups, its a preference. I imagine climbing up a mountain or a bad ass skyscraper when I do them, makes things interesting.

There's also HIIT style training which is a form of cardio but doesn't take up a ton of time. It could Sprinting, Band Work, Bodyweight, using weights, hell it can be on a Rogue Bike, as long as you go hard for a short amount of time and rest two to three times as long. Some workouts are so intense, you go hard but only rest half the amount. I'll do that with the Dopa Band where I work an exercise for 30 seconds but only rest for 15, this amplifies my conditioning where I can keep going and not rest as much. 

Most aren't taught how to use cardio to an advantage, its always "you have to do this and its the only way", fuck that lol. If you're going to do cardio, make it worth while and make it interesting. The key thing here is to not go so hard that you can't walk out of it at the end. Always have gas in the tank, there's a difference between breaking a PR and killing yourself in the name of fitness. Workouts should enhance the attributes you're attempting to achieve, if you're a world class athlete, that's a whole different style of training. If you try to do the same or similar style of fitness like Lebron James or Jordan Burroughs or hell even Seth Rollins or John Cena you're in for a rude awakening. Do things that are challenging but not to the point where you need 3-4 days to recover or even longer. 

Cardio takes on many forms but it should never be boring otherwise you won't get results you desire. Your mindset has to stay fresh and interested and not so forced it becomes a chore. When I do my Dopa Band circuits, my goal is to keep going until its over but also create a game out of it so I can keep my mind focused. Make your cardio count, don't just go through the motions, anybody can do that, make it work to the degree where you can go and do things that seem crazy to the average person but it keeps you strong and resilient.  

Be amazingly awesome and get a cool discount on Dopa Bands by using the code POWERANDMIGHT to get 10% OFF your order regardless if it's a bundle or a single band.  

Sally Could Use A Pick Me Up

 Finding interesting ways to train is part of the journey in fitness. It could be in tribute to someone, it can be for a cause, hell in this case it comes in the form of music. Music has a way of being part of our workout routines by pumping us up, feeling stronger and accelerating those endorphins to hit that "happy hormone" and many other ways.

In this particular manner, music comes in the form of a challenge. It has been around a few years and it has mainly been used as a push-up challenge and it's Bring Sally Up, Bring Sally Down by Moby Flower. Some have used it as a Squat Challenge which to me is a bit better. The way you do it is you start in the low position of the squat and when the singer says "Bring Sally Up" you return to the top position and when he says "Bring Sally Down" you go low again and hold it until the lyrics are repeated. 

It's an interesting Micro Workout since it combines movement and isometric holds. The song is over 3 minutes long, so holding a position for a period of time repeatedly between exploding upward and going down again can really hit some muscles there. One of the first times I tried doing an exercise where I held it during a song was the first time I held a Nose To Mat Wrestler's Bridge while listening to Black Sabbath's Paranoid which is just under 3 minutes long. I had a friend turn on the song as I held the bridge. Another time was doing a quick "warm up" of hitting the tire with my sledgehammer while the Song "Make A Man Out Of You" (Covered by Peyton Parrish) played. 

Certain songs can add an interesting element to a fitness routine or you can just do an exercise while a whole song played. Holding a Horse Stance while Metallica's Mercyful Fate plays would be brutal if you knew how long that song is, I think that would be worse than Bringing Sally Up LOL. It brings a certain unique aspect to what you can accomplish or even attempt with certain types of music. Now some music can be a little weird when you go hard, ABBA is not one of those bands to workout to as Bud Jeffries once said to me "It's the unmanliest thing to listen to while working out." Just before the wedding, we went out in the backyard to do some kettlebell stuff (you can find it on his Instagram) and let's just say another member of my family wanted to get some line dancing in and blasted ABBA, we shut the screen door and only heard whispers of the Swedish Group while we trained. It was pretty funny. There's your unintentional Bud Jeffries story.

If you want to give Bring Sally Up a shot, go for it and I hope you succeed. I did it a couple times and it wasn't too difficult but it's not easy either. Use music as a tool and see what you can do with it. Have fun and be amazingly awesome.