3 Workouts = 3 Ways To Have A Bad Ass Time

 Some days, you just have that jolt of energy that lasts and you want to use it the best way possible. For me, yesterday was a fun day to do not one, not two but three awesome workouts that were fun to do and felt great in all of them.

Started out with working my neck doing some neck mobility work, moved onto my joint loosening routine to keep things flowing and relaxed, got in one minute of side kick throughs and an agility exercise as well in this workout. A little while later, did a Dopa Band Routine at the park where it was a HIIT style workout where it was 5 exercises for 45 sec on/15 sec off 3 times totaling 15 minutes. After getting back home, chugging some Cherry Liquid Death and chilled for about an hour watching a show on Netflix, went down to the gym, brought my 20 lb Death Star Slam Ball with me (Yes, us Star Wars nerds workout too) and filmed doing a short 5 min session of slamming the ball for 15 sec on/15 sec off for 10 rounds. 

Training like this is a bad ass way to stay active and keep things going when you can't always cram one big workout in. Could I have if I wanted to? Sure, I love going for a half our or longer some of the time but those types of workouts give off killer vibes especially if you want to get projects done later on and get to do a little something here and there throughout the day. 

 The perks of training is learning how to be adaptable and even get a little creative at times. Some don't always have the luxury of getting in an hour long workout, so it's important to figure what you can do in the moment or have that little window of opportunity. There are certain days where I have stuff going on and it's not possible to get some of the workouts in I'd like but that's ok, micro management bro, you can also cut down the amount you normally do or cut down the rest periods. Always keep an eye on the prize though, don't sacrifice form or the feeling of being rushed ruin something good in the timeframe you have. Look into the book Micro Workouts to get more ideas on what you can accomplish in the time you can use. 

Patience isn't one of my biggest virtues or I get anxious when I feel rushed. I never go a day without training, I've written about this enough for you to know by now when it comes down to training every single day without fail for the last 2 decades. This is where knowledge is power and wisdom is strength when you can do something no matter what even if it's for a few minutes. Hell if you have less than 10 minutes, get some squats and push-ups in, do 100 Rollouts with the ab wheel or a small suspension training thing. Isometrics is perfect for those short on time like Horse Stances, Push-up Holds, Handstands, Iso Rows, Wall Sits, whatever tickles your fancy. Be adaptable and if you need to, get something in one the fly, you got this.

Make the time you have count, learn to love knowing even if you can't always get in what you normally do, there's always something else you can do in the meantime. Doing multiple workouts a day can be very beneficial, you don't need 2 hours or even 1, sometimes 5-10 minute sessions can have a greater impact because you can accomplish something quick and still do what you need to do the rest of the day. 

Train with purpose, but also be prepared for the unexpected. Life can be a bitch, so don't let it get the best of you. You are strong, capable and you're a fucking bad ass. Get at it and be amazingly awesome. 

Dopa Band Discount Code POWERANDMIGHT

On a side note, going off topic for a moment, I want to share with you that my wife got featured in a women's newsletter at Lost Empire Herbs about taking Athena Formula and the results she's had so far with it. You can view it HERE!!! I'm very proud of her progress and she just keeps killing it. Check it out. 

"There Will Be A Player Greater Than Me"

 A line from the GOAT Michael Jordan himself in the last moment of his IMAX Film back in the day. Awesome film and one anybody should check out for some inspiring stuff. Why don't we go into what it means from a perspective. For him, it was about who would succeed him, today, some will say that's Lebron James but in my opinion, the closest that ever came to him was at best Kobe Bryant, he had that drive, that competitiveness, that burning desire to be the best. Now, let's look at it from another angle.

In the world of fitness or strength for that matter, there can be a lot of determining factors on who is really the greatest of us all but in retrospective, there's no real consensus to who is the very best at what. Certain things about being great at a certain lift or bodyweight exercise but is it from a weight class POV or from a vote of the entire population? Say some people believe they're the greatest at pull-ups and push-ups which in most cases is full of shit LOL. Are you truly better than say Jack Lalanne, Al Kavadlo, Karl Gotch, any World-Class Gymnast? The truth is, there is no determined factor to prove you are the absolute greatest or the very best unless it's in your own mind but you try to convince others otherwise and they're still not buying it.

There are many strongman out there who can be considered the greatest like Big Kaz, Big Z, Brian Shaw, Dennis Rogers, Slim The Hammerman, Mighty Atom and countless others but where is the real factor here? Can one be considered the greatest based on whether they're on steroids or completely drug free? In this day and age, the lines can be blurred but the majority would consider going for the one on the juice even though it should considered who's the greatest drug free. In my personal opinion, when it comes to flat out natural strength and drug free lifting and strength feats, Bud Jeffries is probably right up there. 

Being the greatest can have its perks but where is it determined that you actually are? You can't just call yourself the greatest without ever truly proving amongst your peers or whatever. Unless you're Muhammad Ali who was probably the greatest at hyping himself and proving he truly was the best in his sport, hell he beat the very best of his time and even those men considered him the greatest. However, what about Rocky Marciano? Went undefeated and was one of the most conditioned men of his time, if not the most fit in boxing ever and went more rounds that many today can't fathom. 

How about wrestling? Real shit here like the rough and tumble style along with Catch & Amateur Athletics. Some say Dan Gable is the GOAT but what about Danny Hodge, Cael Anderson, Kurt Angle? From an amateur wrestling POV, it can be any of those guys and there will still be an argument that will go too damn long of a debate. In the pro ranks, there's Ed Lewis whom many considered the very best of any era but there's Frank Gotch, Gama, Tom Jenkins, Karl Gotch, Lou Thesz, Billy Robinson, Ad Santel, Farmer Burns; all up for the title of who is the GOAT. 

When it comes down to it, in reality, nobody is truly the greatest because they were only great of their era, unless they're immortal, there's no true way to determine who can be called the greatest. In the case of Jordan, he was the top dog that took on guys like Magic, Bird, Drexler, Malone, Thomas, Hakeem and Payton but they were part of possibly the greatest era in Basketball history yet Jordan never faced Kareem, Chamberlain, Russell or Monroe in their prime because they were of a different place in time. You see, they were all GREAT, there will be no question and Mike will always be the man but being realistic who is truly the GOAT is what we all need to face. 

With that said, there will always be someone better, faster, stronger, more competitive, greater statistically and have longevity. It changes as we go through time, some are a once in a generation, some are great beyond a lifetime of their endeavor but in all of that's universal, the GOAT debates are just that, debates and what if's along with their impacts, their contributions and their legacy. It can be a hard pill to swallow but in the grand scheme of things, a true GOAT is measured by their peers, their skill among the greats of the time and the lasting entity to which that person can be called that. 

Don't call yourself the GOAT or the very best at whatever cause no matter how hard you try, someone will come along to knock you off that high horse ego of yours. It's not worth the time cause the more you brag you're the very best, chances are, you'll have your ass kicked and it won't end well for you. We can be great at many things, become legendary and be remembered but it's better to argue who is the GOAT so it can live on and understand what a time it was to be a possibility. 

Be amazingly awesome and keep striding to get better at whatever you do and make the most of what's possible in this time. 

Smashing Like A Boss (Steel Isn't Strong Boy, Flesh Is Stronger)

 

The body is an amazing thing, it's adaptable, resilient, strong and durable. The trouble is, many these days have forgotten what it takes to maintain the body's abilities to strengthen those attributes and power up the qualities that keep things flowing even as we get older. The choices we make, no matter how small, can impact us later in life. It's about continuing the journey while challenging the norms.

That's one of the reasons why I love Hammer Workouts. They don't take very long but they make an impact with a vengeance literally and figuratively. Yesterday, I got in a 500 Rep Workout doing several exercises with my trusted Thor Hammers (13.8 lb & 30 lb Respectively). I did some filming beforehand, in a sense kind of a warm-up to showcase what I can still do, even though it may not seem like much. Doing one-handed & two-handed strikes on the tire to get some blood flowing.

The workout itself was a bit rough since it was more impromptu than anything. I was just planning on just smashing with fucking intensity but at the last minute decided to do some club-like swings with them to target my grip strength beyond just going after the tire like Gallagher with a watermelon. I did all of the exercises for 5 sets each, moving thousands of pounds in the process. 

1st Exercise: One-Handed Tire Strikes

5 sets of 10 Per Hand

2nd Exercise: Two-Handed Strikes

5 sets of 10 Each Hand Over (Left Over Right, Right Over Left)

3rd Exercise: One-Handed Club Like Swings 

5 sets of 10 going in one direction then the opposite per hand (Total 40 reps)

4th Exercise: Two-Handed 360s 

5 sets of 10 Each Hand Over (10 L/R, 10 R/L)

Safe to say my forearms were pretty damn pumped afterwards and even struggled on a couple exercises but neither hammer left my hands when I did the exercises themselves. After each set, I would take a breather and walk around, thinking of the next set and dominating it with the best of intentions. The two handed strikes felt like a sprint cause of the speed I was going at and even just being in a stationary position, it was a doozer. 

Doing the one handed stuff is not as easy as it looks especially when the handle is thicker than other implements like clubs and dumbbells, so you're engaging more while also maintaining balance and focus. The tire smashes one handed was nasty (for me at least) because trying to hold it in your weak hand and finding the right speed while gripping at the same time isn't a walk in the park. Your hand can slip at any moment and if you got sweaty palms, it can slide and maybe break skin that callous. So yeah, no chalk or gloves, just pure hand strength and making the most of what's possible in the moment.

Smash your goals like a fucking boss, get some hammers at Strongergrip.com and have fun building real world strength using kick ass custom equipment that makes your training look epic. Be amazingly awesome and continue your journey. 

Breaking Free: Why You Shouldn’t Be A Slave To One Fitness Method

I’ve been around fitness off and on since 1997 when I learned about gym training in PE and I’ve seen a number of things. From the latest fad diets to the most popular workout trends, people get caught up in the hype and become slaves to one method. Newsflash bro: there’s no one-size-fits-all solution to fitness. I’ve been guilty of it myself when I first learned about it and after my accident. I’ve spent a ton of time working on a single method or only cared about one author of the method, thinking that if I just stick to it long enough, I’ll see the results I want. But the truth is, our bodies are adaptable, and what works today won’t always work later. That’s why it’s essential to mix it up, or learn a solid variety and keep your body going.

The problem with sticking to one fitness method is that it can lead to plateaus. When you do the same workout routines over and over, your body gets used to it, and you stop seeing progress. You might get stronger or faster, but you won’t continue to challenge yourself, and that’s when progress stalls. Like with the DopamineO Bands for example, sure you can do the same exercises in the same exact fashion but if you don't adapt, you may not hit your results without frustration, work the exercises but change the format (circuit, deck of cards, gym style) you can do the same exercises but not in the same order which can be very beneficial. Same can be said for weight training, bodyweight exercises and even Isometrics. 

Another issue is that most fitness methods have a narrow focus. For example, if you’re only doing bodybuilding-style workouts, you might build muscle, but you won’t necessarily improve your cardiovascular endurance or flexibility. On the other hand, if you’re only doing cardio, you might get leaner, but you won’t build strength or muscle. I’ve seen people get injured because they’re so focused on one method that they neglect other aspects of fitness. For instance, powerlifters who only focus on lifting heavy weights without incorporating mobility work or cardio might be strong, but they’re also prone to injury and those injuries are horrific as fuck at times. The key is to find a balance. Incorporate different types of workouts into your routine, and don’t be afraid to try new things. You might find that you love something you never thought you’d enjoy, like yoga or kickboxing. Or, you might discover that you’re better at one type of exercise than another. We all have individual needs, we're not robots designed to do one thing and one thing only.

One of the most significant benefits of varying your workouts is that it keeps things interesting. When you’re doing the same routine day in and day out, it can get boring. But when you mix it up, you’ll stay engaged and motivated. You’ll look forward to your workouts because you won’t know what’s coming next. Not the same thing as just doing random stuff blindly. You learn exercises that can be beneficial but you customize your style in order to move forward with your goals and understand what works and what doesn't.

Another benefit is that it’ll help you build a more well-rounded physique. When you focus on one type of exercise, you might develop imbalances in your body. For example, if you only do upper body workouts, you might develop strong shoulders and arms like boulders, but have the legs of a flamingo. By incorporating different types of exercises, you’ll build strength and muscle evenly throughout your body. It's about finding balance and working on your weak points from a different POV.

Don’t get me wrong; I’m not saying that you should never specialize in one type of exercise. If you’re a competitive athlete, you might need to focus on specific skills or movements to perform at your best. But for the average person, varying your workouts will keep you healthy, strong, and engaged. One of the best ways to mix up your workouts is to try new things. Sign up for a fitness class you’ve never taken before, or try a new workout routine, you can even grab some books on various methods and learn them so you can build a foundation for yourself. You might find that you love it, or you might realize that it’s not for you. Either way, you’ll learn something new about your body and what works best for you. Another way to look at this from another angle is through Vahva Training, you incorporate different styles and mold them together to create something big for your way to get fit.  

Another way to keep things interesting is to change up your environment. If you always work out at the gym, try taking your workout outside. Go for a hike, or do a bodyweight workout in the park. You might find that you enjoy the change of scenery and the fresh air. That's what I love about training outside, doing different things and work on stuff that doesn't involve the gym like push-ups, sandbag training, sledgehammers, hindu squats or step ups. 

You can also mix up your routine by incorporating different types of equipment. If you always use free weights, try using resistance bands or the Worldfit Iso Trainer for suspension training. You might find that you like the challenge of using different types of equipment, and you’ll build strength and muscle in new ways. For more info on suspension and bodyweight, check out Grind Style Calisthenics. 

The point is, there’s no one right way to do fitness. Don’t get caught up in the hype of one particular method or trend. Experiment, try new things, and find what works best for you. Your body – and your mind – will thank you. It's about finding YOU, not finding who has the best method, nobody does, especially those who act like their method is their way or you're a loser. 

One of the most significant advantages of not being a slave to one fitness method is that you’ll be more likely to stick with it long-term. When you’re enjoying your workouts and seeing progress, you’ll be more motivated to keep going. And that’s the key to achieving your fitness goals. Blending things together that become harmonious for you is just a beautiful thing. It defies the norm and gives you a sense of uniqueness. 

I’ve seen plenty of people get excited about a new workout routine, only to burn out after a few weeks or even less. They might get discouraged if they don’t see immediate results, or they might get bored with the routine. But when you mix it up and keep things interesting, you’ll find things more motivating. In conclusion, don’t be a slave to one fitness method. Experiment, try new things, and find what works best for you. Your body is unique, and what works for someone else might not work for you. By incorporating different types of workouts, you may find yourself building muscle and harnessing new levels of mental clarity and either enjoying what you can do or you'll just find out you're looking forward to a challenge instead of dwelling on stuff. 

Be amazingly awesome. Break free and get your ass going. 

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Slamming With Pure Vengeance In 5 Minutes

 

Short Workouts can be not only beneficial to your fitness but also can be very therapeutic when it's so intense that once it's over, you feel like you're walking on Cloud 9. Getting something in as little as 5 minutes with great effort, can have as much of an impact on your conditioning and long term strength within a regular 1 hour workout. 

One of these entities is the classic Slam Ball Slamming. Just picking up a 10-20 ball and slamming it hard to the ground with such such fucking force, you'd think you have hatred in your heart. Just this exercise alone generates incredible benefits of conditioning, strength, explosiveness, lung power and turning you into a machine. They've been used in Wrestling, MMA, Football, Crossfit and other formats of training. They can be used as a finisher, in between sets or as stand alone. 

As a finisher, it is as nasty as it gets, you've already obliterated a workout but you still need to go through hell to get that last bit of a tank you have left and burn more calories than you already have and enhance your muscular endurance. 2 workouts I've done recently were using a slam ball as a finisher, busting ass for 15 on, 15 off for 5 minutes. First workout, I would get in about 4-5 reps a round, the second, I was able to get 6, that's a PR for me. 

For a stand alone, my idea was to get as many reps as possible in 5 minutes which on paper may not sound like much but when you're constantly picking up and slamming as hard as you can and torching the muscles especially the Core, it becomes a mental game of how much you're willing to take. My personal record with a 20 lb Ball is 105 reps in 5 minutes. If you're new to it, take a breather every few reps or so cause you will feel it practically off the bat. Keep a record of how many you've done, each session, try to rest a little less and see if you can get a few more reps in. Little by little keep going until you're able to keep going practically without stopping. Pace yourself and let the speed and explosiveness come naturally. You may not be at the same speed in the beginning and you may slow down as time goes on but you can still go. To do an average of 20 or so reps a minute is pretty damn fast. DO NOT TRY THIS EVERYDAY!!! 1-2 times a week is more than enough, it's practically sprinting without the running. 

This is the type of training where you may not tire out as quickly doing other things and it can enhance your endurance for possibly hiking, swimming, jogging, climbing stairs or doing labor. It will definitely give you boosts of HGH and give you that driving power for takedowns in wrestling, tackles in football and throws in MMA. It is one of the most intense forms of exercise around and it can make you a damn beast either on the mat or on the gridiron. It's simple, yet hard. Short, yet hellish and it will question your sanity whether as a finisher or by itself. 

Be amazingly awesome and never underestimate the power of short workouts and/or finishers, they will make you question your life choices but at the same time, they build toughness and strength that isn't easily described.