Hit The Deck You Filthy Animal

As you all may know, a favorite set of exercises is based on mimicking Animals. Wait I forgot, for those that don't get the title it was inspired by words used in the first two Home Alone movies where Kevin is watching a trigger happy dude take out a couple people using the words "Filthy Animal" in the dialogue that you may remember. Anyways back to the article; animal movements are just incredible for building muscle, endurance, growth hormone and plenty of power in your veins. One workout I decided to try on them is using my deck of cards. The following way to train in this workout is very simple, all you need is a good deck and a 20 sided dye (you can find one as an app on your iphone if you don't have a dye on hand)....

Roll the dye to get an animal

flip the top card to get the reps (Face Cards=15, Ace=20, Joker=50)

Get through the deck as best as possible


At best this shouldn't take you more than 30 min. but if you're a beginner than do what you can but believe me you will sweat and you will need a shower and water after this workout. Animal Exercises can be brutal so do what you can according to your level and the amount of recovery you need. I did it just over 20 min. and I was soaking wet needing water and a cold shower. It's a lot of fun and it's creative. No need to do a strict set/rep scheme just do the deck and the reps will come to you, make it interesting.

If you have kids, get them involved with you, it'll be a fun experience and they'll get a kick out of playing it like a little game. Training is an adventure, not a punishment. So in the spirit of Home Alone I leave you with this loving note...

I'm going to give you to the count of 10 to get your lazy, yella no good keester on that deck before I pop you a barking order to give me 50 push-ups....1...2...10...........Hit The Deck You Filthy Animal...And a happy workout.

For you wild and crazy Bodyweight Maniacs don't forget to register for the Progressive Calisthenics Certification Workshop ran by Al & Danny Kavadlo. Upcoming Workshop is going to be in Amsterdam Sept. 11th-13th. Get your tickets now before they're sold out.

Getting Certified And Train Anywhere

For over ten years I have been fascinated by Bodyweight Training. The type of fitness that can be done anywhere, anytime and have the adventure of a lifetime. The ability to gain power over your own body without needing too much to do some crazy workouts is mind-blowing in itself. You don't need to drive to a gym or walk no further than your bed to get some good ole exercise in. Bodyweight Training goes beyond just your typical push-ups, squats and sit-ups; it can take you on a roller coaster of great proportions that can aid in gaining flexibility, strength to body ratio, a usable progression system and getting insane endurance and not to mention a hell of a physique with the right strategies.

What if you were able to learn how to progress through your training and accomplish goals, hit over plateaus and gain a small nudge? Would you let a master teach you how to do all that and more; there are two kick ass brothers who can get you there that are not only masters of the Bodyweight Art but have taken it to a level where they make it some of the very best training you've ever been through period. I'm talking about the Kavadlos Al and Danny. These two masters will show you beyond the crap that has been fed to you about Calisthenics and treat you to a world where anything is possible; learn how to do one-legged squats  with ease, pull-ups like a true master and revitalize the push-ups you wanted to do when you were a kid and add in some kick ass Hand Balancing to boot. Danny is clear cut on how to develop solid rock hard abs and it has nothing to do with sit-ups or crunches, he takes you beyond that; Al is sharp on the key elements on helping you master the push-up in a very unique way and many other Calisthenic Exercises.

Being able to train anywhere is a gift but what if you can bring that element to your personal training clients? If I were a full-time trainer I wouldn't be teaching the typical gym crap most do today; I want to teach my students realistic training that gives them the power to develop their bodies that is functional, real muscled and move with such grace and strength. That is the true mark of a trainer. The best way to do so is to get certified and take on your clients in a new and unique way that will bring you more clients, make better money and give them what they always craved; RESULTS!!!

Workshops are held all over the world but it's important to not just go to get certified, they won't hand out that paper to just anyone, you literally have to pass their tests in order to be rewarded so get your ass in gear my friend. Here are the current workshops available at the PROGRESSIVE CALISTHENICS CERTIFICATION WORKSHOP

Amsterdam (Haarlem), Netherlands September 11 - 13, 2015

Chicago, IL, United States September 18 - 20, 2015

San Jose (Mountain View), CA, United States October 2-4, 2015

Oslo, Norway October 16 - 18, 2015

Guatemala City, Guatemala November 13 - 15, 2015

Padova, Italy February 5 - 7, 2016

London, England April 8 - 10, 2016

Which one will YOU be at???


This won't be your typical Bodyweight Training Course, these guys are the real deal and they will help you the best way possible so don't be an ass walking in there like you own the place and just getting certified just so you can say you passed the Kavadlos, you will be tested and you will learn the very best from them so take notes, participate and get ready for the ride of your life. Happy Trails and kick ass in in your journey.

The Intensity Is Incredible

For a while now I've been repping it out hard using a Thor Hammer and an Epic Sledgehammer. The last big workout was with Thor's Hammer; weighing 30 lbs. and doing rep after rep with the deck of cards it is one of the most intense experiences of my life. The intensity is not always how much effort i'm putting in, it's more of the energy I draw in it that makes the greatest difference. Yes I sweat, yes i'am crazy and no I don't plan on stopping. When it comes to intensity whether it's something nuts like that or doing softer workouts like Qi Gong or playfully moving; the effort is the easy part regardless of what you may believe but the biggest thing to really understand is the energy and internal strength you're developing.

I personally believe that nearly every workout you put yourself through, the energy has to be no less than pure high level of intensity. This doesn't mean psyching yourself up doing ridiculous rituals or something that looks like something out of physical comedy; it has to come from within and feeling that surge of power in your system that is so intense, even at a relaxed state it can be felt. When I do my sledgehammer training, I gather up energy into my body and feel as if that surge was running everywhere like electricity. When this happens everything becomes a blur and all my focus is on moving that hammer and flipping a card, my technique for moving a heavy hammer may not look great to anyone but yet I never got injured, I never pushed myself so hard I passed out and I never lost control of the hammer. That's pure intensity and believe it or not when I do various movements and my internal practice, I use that same energy to move as fluidly as possible while as relaxed as possible yet strong.

For me I love learning from others, it's a wonderful thing to read off your favorite trainer's techniques yet however I don't believe in following along with them. I practice the technique after watching how they do it and learn how my body works for that particular technique just like my hammer workouts, its a little different but it's based on the same principles from the people I have seen. You can't get that full on individual energy from following someone's pace and speed. There's no harm in it i'm not saying it's wrong but it limits your real potential and you're not using your own energy from within, you're just doing someone else's moves. Be realistic yet be intense with what you're truly capable of.

Go at it full force. This does not mean you get so intense it's going to hurt you and have you on the sidelines. By full force I mean using that energy and power to the point where you can keep going, taking a breather if you need but let that energy still be filled with great intensity. Taking a breather in my opinion amplifies your energy because if you go at it too hard and with intensity you can't handle it's going to bite you in the ass. Be resourceful and mindful, the world isn't going to end because of how you use your energy in training. At the same time using all that power, learn to be relaxed as much as possible, this doesn't mean lazy or loose, the better you relax, the greater your breath control comes into play and you can do longer workouts even when you're recovering between sets. Be strong both within and after your workout, believe me when you still have energy in the tank after a brutal session, that makes you dangerous.

Being Over 30 Is Fun

In my 20's I learned many things not just in training but in relationships, moving to various places including a new state, taking on exercises most today wouldn't dare do and have been through many ups and downs. Survived a leg injury, got to travel, met really incredible people and all the while doing my best to have the time of my life. I'm now in my 30's and life is just as grand if not far better.

I have made PR's more than a few times but nothing compared to the last couple months using my heavy Epic Sledgehammer. Hit more than 1200 reps using weights as heavy as 26, 31, 39, 44 and 50 lbs. My grip strength has skyrocketed, my conditioning is through the roof and it's kept me eating quite a bit without putting on a ton of fat. I'm in love with a beautiful woman whom I call my Spider Monkey. That's another PR for me that is just incredibly awesome and full of joy. Hammers may keep me strong physically but nothing compares to a woman that has made me feel more alive in years. I guess you can say PR's are a thing for me.

Guys who turn 30 start to feel like they're winding down and ready to just feel as if they can't get any stronger than how they were in their 20's, a decade has passed and no more wild parties or having the strength like they use to have. Hate to break to you but those guys have no clue what life truly means. I'm 31 and I have built up even more strength and testosterone than ever and i'm just getting warmed up. Life is bad ass and I can't be any happier.

Since the formation of my record breaking hammer workouts I'm living life one ton at a time. Using a heavy hammer to be my full on weight and lifting it plus hitting a tire in the quadruple digits is the symbol of how I strengthen my body and mind to tackle challenges and obstacles. I live happily without being used, hurt, taken advantage of and never feeling like I can't be myself. Live with what you have and make the best with who you are, who you choose to be around and never dread getting older, dread not being able to live. Take chances and kick down doors you never thought were able to open. Being over 30 is fun.

Being Used Can Be A Bitch

For the most part I love helping others any way I can be there are at times where people had me sucked into their little agendas that they used me without a shred of decency or shared real compassion and thankfulness. Ever since I started getting big people automatically assume that because i'm this big kid I have to carry their crap because they can't do it themselves, that's not to say they're not capable they are and they're lazy. Have you ever had someone volunteer you to help them yet you have no real desire to help that person but get sucked into it? Welcome to my world.

Over roughly a 15 year period, I have moved friends and mostly family to new places more times than I care to count and most of the time I never volunteered it was "honored" to me. It grinds my gears when I have been taken advantage of, it's not fun and I don't have a complete sense of my true self when that happens. Yes I'am very strong, I get it that I can handle more weight than most people I know but I shouldn't be forced to help whether it's family or not. It's not cool to put someone in a position where you can't really do something about it because of the situation that's bestowed upon you. I'm not ranting about being a victim or being this helpless non-stand up guy but I'am telling you the realities of what it's like to have a lot of strength and where people can be manipulative to use your strength for their agendas.

You are not someone's puppet, you don't have strings attached to your body that someone can play with. You can say no and i'll tell you why; I learned this the hard way and i'm still learning but I can tell you that if you feel forced into something where people want to take advantage of you, just tell them no. They will try to tell you things like "We really need you, we can't do this without you and you will be rewarded for your efforts." I've heard those lines many many times and I got to tell ya, it's a bit depressing lol. I'm not a negative guy, I love what I do and I love it more when I get an opportunity to use my abilities but I can't stand it when I'm being used for something I love; it takes away a piece of my heart sometimes because some people can be cruel and vicious yet they will show fake smiles and laughs to get you to believe they truly care.

Take it from me, you can be helpful and you should help others in need as best as possible even if it's taking a dresser up to some old gal's place because no one gave a damn to help her in the first place, push someone's car if they can't get it out of their driveway or carry groceries for a sick or injured person. Do it because you're compassionate and you have the heart and the willing to go out of your way. Don't be suckered into some crazy agenda because they just think you're strong and can carry out what they're more than capable of. I love the people in my life but some of them can be ungrateful at times and they don't understand that it's painful being used and thinking there's nothing wrong with that. I want you to be helpful because you chose to and you're going to put the effort in that follows your compassion and willingness. Be conscious and be aware of certain signs and red flags. Trust me and trust your intuition and be willing to ask yourself if they're being legit or just use you like a little marionette.  

Its Over Fifty Thousand

And you thought Super Sayians were the only ones to have power that's over 9000, shame on you people. I have been setting PR's for quite a while now because of my Hammer training. Taking a sledgehammer as heavy as you can possibly handle and hit a tire for reps using a deck of cards. Because of this I don't just go for reps, I go for how much weight I actually moved. Let me give you an example....Say you picked up a hammer that weighed 10 pounds and you did 100 reps, you just moved 1000 pounds, that's half a ton. Now my hammer made by the ever bad ass Ryan Pitts at Stronger Grip, weighs a whopping 44.2 lbs. that's more than 4x the weight of the average hammer; using the deck of cards for reps I got up to 1252 reps...So 1252 X 44.2 lbs lifted totals up to 55,338.4 lbs. moved. That's around 27.6 tons. Just lifting this hammer would be difficult for most people.

Whenever I beat the deck doing this I increase the weight of the hammer....Started at 26 pounds empty, got to 31, 39, over 44 and now I'm gonna see how much weight left I can put in and keep going until I get it to as full as possible. I set a goal for myself and before I even pick up the hammer, I make myself believe that I can beat the deck, maybe not a first because I want to see how my body takes it. I make a goal to beat the deck in under 3 workouts and have done so every time I increased the weight. If you choose to go after something that not only putting your heart and soul into it you set a goal to make it happen before you even do it, it puts a burning desire within you to make your mark on what you set your mind to. Some have goals but set the bar too high on themselves too early on, its like climbing a ladder, take it one step at a time. Have little goals that become bigger as you get better and stronger. A friend once told me on hammer training that magical things happen when you hit 1000 reps or more hitting that tire, he was not only right but I have done it so many times yet it never fades away. Setting a goal and making it come true is when magical things happen if not while you're going after your goal.

Personal Records hold dear to certain people especially if you're in the fitness field, breaking a PR on push-ups or the bench press, lasting one second longer in an endurance test it's a thrill beyond belief and it's important to cherish what you're capable of but not making it so that you can be better than anyone else that's not what it's about. Record breaking isn't being the very best out of anyone else, it's triumphing over your personal obstacles and becoming more than what you have done before. I never imagined I'd be able to handle a hammer this size and do that many reps and still want to do more and get better at this kick ass exercise. I never saw myself doing this in my 20's, hell I barely knew about a sledgehammer in my teens, i'm now in my early 30's and because of it i'm far stronger and fitter yet I haven't even begin to peak. Breaking your own record has sentimental value, something you own and nobody can take it away from you. You achieved something only you can accomplish, sure people have higher or lower records than you but that doesn't matter, you are the one that did because you wanted more out of yourself and believing things can happen.

As you may have seen, read or listened; I'm not a normal fitness guy, hell if I had a nickle for every time someone called me crazy i'd be living in a mansion right now. Being normal is taking the easy way out. I get along with just about anyone but rarely ever fit in with any group that society believes you should be in. Why settle being like everyone else, they're taken yet they push others to try to be like them. I don't make a million dollars, I don't have fancy equipment like a cable machine or a treadmill, I don't have dozens of certifications, hell most in the fitness community can't stand guys like me but you know I do have; friends that have given me a chance to show what I can do, I have the coolest hammers in the world in my den, I have loving people in my life that let me be myself and best of all I have my own way of training and there is no one out there who can tell me that I should be doing what they're doing because everyone else is. Being normal is so tedious and boring, who the hell wants to live like that?

The Secret Blueprint To Bruce Lee's Ultimate Power

They say in the strength & fitness field that there are no secrets, just hard work and strategic mind setting to bring out the power within you. I'm here to tell you today that there is a secret that only a handful of people knew about and one that has brought it to the masses to unleash the ultimate power within all of us. This secret alone can take you from weak to super strong faster than anything you have ever experienced. Bruce Lee's power has been the stuff of legends and it's because of this secret that he only truly knew that when it was properly applied, he opened up Pandora's box and brought out his full strength, speed and reflexes that most say wouldn't be possible.

I have had the opportunity of a lifetime to talk to one of those people that has discovered the very blueprint that I just mentioned. His name is Garin Bader, winner of 13 International Music Competitions, one of the most charismatic entertainers in the world today also a master of the martial arts, strength training, sculpting and master magician. He owns, operates and provides some of the greatest info on Strength Training that touches on some very unique elements and guidance to develop your potential for amplifying your entire being. This is called CoreForce Energy; the revolutionary system that gives you the power to do extraordinary things using your mind and body infusing sound, organic movement and imagination. There has never been a system like this before and because of that it's not your old run of the mill BS strength course, it will change you not just the way you move but how to express it, change the way you think and bringing out the very best deep within your soul and bring out the strongest person you can possibly become.

You will learn more in this interview than you would have in decades of training and learning the secrets to unlocking your true power and because i'm in a very exciting mood, i'm going show you just a piece of what they interview will have. The first 15 minutes alone will have your mind blown. Now picture more than 90 minutes of content and information. Garin & I would like to share with you those first 15 minutes but in order to see the rest, you will need to get access to the CoreForce Energy System itself. The rest of the interview will be provided in the membership site that Garin has graciously given you the opportunity to pursue. I'am not going to lie when I trained with Garin back in the fall/winter of 2010, I was in for the ride of my life. I learned some of the most top secrets imaginable. I was taught these very same secrets that you will learn.

I highly encourage you to join me and Garin on this quest and the membership website doesn't just provide the interview we did together, he will literally give chunks and chunks of how to apply the CoreForce Energy System into not only in your strength training but in other areas of your life like sports, music, dancing, how to get out of a chair without straining yourself, lift more weight in the gym and tackle your life's challenges with adversity and full on determination. And not only that but you will get lifetime updates on all areas of CoreForce Energy. A two-payment fee and you are set for life my friend and once you learn the treasured secrets we are about to share with you, you will never want to look at fitness the same way again.

Here is the video that I have promised. Blueprint Your Strength For Massive Power Increases. Listen and open your mind to Garin's answer as I ask him one of the biggest questions I have ever had the privilege to ask.

 

Adventurous Mindset Of Indiana Jones

For over 30 years the man in that wears the Fedora has been set in our brains, hearts and imagination. Most see him as this daring Archaeologist going on these crazy adventures looking for the rarest artifacts on the planet and fighting off baddies from taking them. To me, he is the embodiment of human movement and adventure. The reason why is because he's very unique among most characters especially from the 80's who were these big burly dudes full of muscle and having tons of weaponry; but not Indy, when it comes to weapons only three come to mind; his fists, pistol and whip. Talk about simple and bad ass.

By embodiment of human movement and adventure I mean in the sense where he has a far more realistic approach to how he moves in his environment; he crawls, jumps, swims, swings and if needed push a heavy stone out of a wall to walk out of a tomb. He's what real men strive for; not to have useless muscle but to use them to his advantage and use his wits in the brink of pressure. When you really get down to the niddy-griddy, movement is not about lifting weights (although it's a small part) or trying to look like some roided freak looking to show off; it's about using both your brain and your body to it's potential for moving within the environment or obstacle. There isn't going to be an up and down to help save your life in most situations or even just to train and work the little muscles, you're going to need to shift gears and move into a format that gives you great opportunity to adapt.

Indy is a man's man bar none. He doesn't bullshit anything, when he's determined to do something he goes balls out and not think twice about it. He looks like a real athlete and a man that understands his limits and pushes when he gets fired up enough. He looks like a version of Tarzan (but way better looking) and isn't afraid to use his body in any situation. He will literally climb up a mountain, swim to his aeroplane, crawl in tiny spaces and balance himself in the roughest places imaginable. Women worship him because he has hat manly outlook about him that just screams the ultimate man. When you really dig deep into the mythology of Indiana Jones, he is what most wished could be; adventurous, courageous, daring and go after the girl he adores.

You don't need to travel to exotic places or find artifacts to be like Indy but it's important you get out there and move, go on an adventure, be in a nature, move among the chaos and get into that mindset where you are living life to the fullest and making the best out of what you do. Too many of us sit on our asses and expect things to happen and have become so cautious and we mistake fear for being cowards. Indy is like everyone else, he has emotions, he does have moments of being afraid but unlike most people he goes after it anyway and makes the best of it, even if he fails (Did you not see him get outsmarted by Bellock?) Get out and move, live in the moment and although you may be afraid of some things at least attempt to fight. Don't always be like Indy's alter ego the college professor behind a desk full of students just edging to pick his brain, climb out the damn window and get moving otherwise you will get trampled and your brain will go insane.

The Power Of The Hammer

During my recent exploits into grip training or more specifically using sledgehammers it's come to the conclusion that after extensive repetition and using a deck of cards along with a tire to hit, building a super powerful grip is eventually going to commence whether you like it or not (why wouldn't you). The purity of your hands being crazy strong is an essential part of life every man should strive for. Just to even lift a heavy hammer takes a lot of strength and moving it for an extended period of time takes a ton of mental and physical endurance but in the end; shaking someone's hand may not be good for the other person. 

Most believe in order to be strong you have to have tons of muscle and for enough guys I've witnessed doing crazy feats that theory is not necessarily true. Sure muscles look cool and all but if you don't have strong tendons, your muscles won't mean jack shit in situations where muscles won't be enough. The tendons are what hold the whole structure together forming this machine of nerves and bone capacity to move in the best directions possible. Even having flexible tendons make a huge difference in how you move and hold a heavy resistance. Because of training with a sledgehammer, it builds tendons like steel cords (for you marvel fans, think of Vibraniam or Adamantium) and not to mention the increase of testosterone using a heavy resistance through intense exercise. 

A favorite hammer of mine is the Thor Hammer that is purely made as if the Norse gods had access to it themselves. You don't have to know Norse Mythology yet the moment you see a hammer of this magnitude, it brings a sense of presence that only a few can ever understand. Picture as if Thor handed you this hammer and you were the chosen few to hone it's power and feel the spirits of Valhalla coursing through your veins and bringing the strength of thunder and lightning into your blood stream the moment you hold it in your hands. It has no equal and it can be used in various areas of training and turning your grip into a structure that is no longer human flesh and bone but that of superhuman machinery of solid matter and the strongest steel that you can imagine. Even the Epic Sledgehammer has that very found affect and if you can handle it, treat it with respect and people will be afraid to shake your hand.

The way I train in using Sledgehammers is by swinging and hitting the tire with such force as possible and for as long as possible. The way I count reps is by taking my deck of cards and do the amount of reps the card requires. I don't also train by the reps themselves, I go after the total amount of weight I have lifted with that hammer for example: If you took a 13.8 lb Thor Hammer and your reps were say 500, you didn't just hit the tire 500 times but you have lifted nearly 7000 pounds total when you mathematically multiply the weight and the amount of reps. That's more than 3 tons, can you say freakish strength? How would that feel to you, being able to handle that much weight and having that amount of strength/endurance? My last workout was with the Epic Sledgehammer and it weighs approx. 39 pounds, that's a lot of hammer; now picture moving that amount of weight in just over 30 min. 600 times. that's over 23,000 pounds being moved, that's over 11 tons. I train by the ton because I don't want to just hit a tire with a heavy object, I want to see how much weight I can move within a period of time that brings out the very pinnacle of strength and conditioning. If you're a strength athlete or an arm wrestler; think how much strength you will acquire doing this type of training in your arsenal. This can aid you winning some big competitions and take down some of the strongest opponents imaginable. Feel the power of the hammer and make your grip the strongest it can be.  

Sometimes Being Lazy Is Fun

My definition is lazy is a far cry than what most people consider it. I don't believe sitting on your ass for 8 hours watching TLC Network is that productive as being lazy, that just makes you a slob. Lazy to me in the fitness has both a positive and a negative; yes not making an effort on your goals and just half assing through your routine thinking it's gonna miraculously get you fit is being clinically lazy and you just don't care about yourself. On a positive side to me it means just picking out something repetitively easy and just run with it, don't even think it.

You want to workout but you're too damn tired and just don't give a rat's ass what to do. It happens to us i'm not gonna lie, I went that route today and just didn't care yet I still made myself train even if it was an "easy" day by doing a circuit by mainly using my chair where I watch cartoons and movies as I work. I'm not saying you should have a lazy day everyday and believe its good to get some sun and live outside ever so often; what i'am saying is that if you feel like you just don't feel going hardcore but want to do something simple and quick than do so it still counts as training.

I do circuits on occasion that are quick but effective and the best ones you can to do anywhere is by using the Darebee Workouts. The cool thing bout these is that they give a workout in less than 20 minutes even when you have the busiest schedule. They're good for nearly any type of program but at the same time their great when you're short on time but also get that cardio and sweat going. Just pick a workout you'd like to do and see how you can challenge yourself; you a level 1, 2 or 3 conditioned trainee?

I don't believe in taking days off, that's not my motto (what's a motto with you?) because training every single day is beneficial and builds mental toughness plus it doesn't hurt to keep yourself in tact and get kick ass benefits out of it. I do believe however in "rest" days where you don't go all out like a roided basket-case gym rat but do something that is simpler, something that is comforting and not too difficult, it's still considered a workout and it's important to acknowledge that. My "rest" day came in the form of the workout I did yesterday called The Office Workout where you basically sit in a chair and do pretty simple and easy exercises that nearly anyone can do. I just felt like doing it because I had quite the weekend doing various movements, hammer work, swimming and other fun stuff that wore me out but yet managed to do a workout that took less than 10 minutes. Get in the habit of your "rest" days as a day of being a little lazy but still have fun and go after it the next day. Being lazy at times has it's perks, trust me, I've had people tell me i'm lazy yet i'm far more productive than they are, just sayian.