Some Of My Inspiration For Conditioning

 We get inspired to do things for all kinds of reasons, whether it's being a better athlete, business person, a coach or whatever. Seeing what people are capable of doing and being in awe of the possibilities that give us the courage and/or will to go after things for ourselves. When it comes to working out, I get a lot of inspiration from the old timers, some influencers today and those who have moved on from this world. 

From personal experience and knowing the man himself, Bud Jeffries will always be at the top of the list of guys that gives me the reason to go after what I love and making it work with a fucking vengeance. He was arguably the strongest drug free lifter of all time, right up there with Paul Anderson (One of the men he modeled after), Saxon, Grimek and others. Bud's conditioning for a man his size at the time is still a complete anomaly even to us that knew him well. The amount of Strikes he can do in a brief time with sledgehammers, his sprinting intervals, kettlebell swings in an hour, the amount of squats and push-ups he was capable of doing was not meant be done for a guy who at his heaviest was over 400 lbs and the lightest before he died just under 300. The man moved like a middleweight instead of a super heavyweight, his speed, flexibility and power was beyond most man who were drug free. A Superman for sure

Another one I was always inspired by is the reason for this article that you are reading at this moment and that's the legendary Kurt Angle. If the term superhuman had a name, it was Kurt. We all know the story of him winning the Gold with a Broken Freakin' Neck. I have read his book and learned many stories but one thing stood out in my mind the most was the way he trained starting with the World Championships around the time he was training with Foxcatcher and other areas. 

The type of training he did was something he picked on from Dan Gable in how he trained his wrestlers at Iowa. It was called Exhaust Training where you would just go hard until you were exhausted and that's when the training actually started. The sprints he did, his wrestling, bodyweight stuff, weights, bands and whatever to push himself to limits that is a mind fuck to what the human body is capable of. Shit, the way he trained makes David Goggins look like a joke in comparison. The explosiveness Kurt had and the ability to wear down opponents with incredible ease is jaw dropping. I swear if he was in catch wrestling and knew the hooks, would've dominated in the early 20th century and could've made guys like Frank Gotch and Ed Lewis think twice. In the UFC, nobody would've been able to touch him.

I get a kick out of listening to those stories on his training because it shows what you're willing to put in and become some kind of machine. In my own training doing 500-1000 rep circuits with the Dopamineo Bands, the 500 Hindu Squats, Sapate HIIT Workouts, Sprinting and whatever else I want to put myself through. Now I wouldn't touch Exhaust Training with a ten foot pole and it's not ideal to do that kind of extreme training over a long period of years but it is important to understand that when you learn what you're capable of at any age, there are things you test on and things you learn to adapt with. 

Kurt has said himself he wasn't the biggest, fastest or most technical in his time but he knew if he can outlast everyone, that was what mattered. I believe to this day that Conditioning is your greatest asset whether you're an athlete or not and from a wrestler's point of view it goes back to Karl Gotch's saying of "Conditioning is your greatest hold". I still love the story when Kurt went and trained with Dan Gable's team at Iowa learning about Exhaust Training and on a "Day off", Dan had the guys do one college match. Now for those playing the home game, a college match I think even today is 3 rounds of 3 minutes, 2 minutes and another 2 minutes. So, Kurt thought ok one college match with the greatest college wrestling squad should be fun. Several minutes go by, whistle isn't blown, 15-20 minutes in and something isn't right and these guys are going hard. At 30 minutes, whistle is blown and Kurt just in shock thought it was going to be one college match like Dan said. Dan kept his word but the match was going to be 30, 20, 20; 10 times the amount of time for a typical match. 

That shit alone makes you wonder how the hell that team even had guys that lost when they were in that kind of condition. Crazy right? That is some inspiring stuff. These guys were the cream of the crop when it came to college wrestling and up until the time Cael Sanderson came along (Wrestler & Coach), nobody could touch Iowa. This is why I enjoy doing workouts that may seem nuts but compared to these guys, it would kill me even now. Doing those Band sessions, lots of squats and step ups, it gives me a new outlook on high rep training than I had before. In my early 40's now, I love the training I do and being able to go out there and hammer out whatever and have fun with it keeps those inspirations alive and learning what I can do without putting myself at risk of major injuries.

Will I be doing the same stuff that I'm doing now 10-20 years down the road? Maybe not and will adapt if needed but the love I have for it will never die and if I can go and be able to train so I don't get winded for things in my own life, that's just the cherry on top of a kick ass Sundae. If you want to know what real conditioning looks like, look up guys like Kurt Angle, Bud Jeffries, Ed Lewis, Dan Gable and even guys like Rickey Henderson in Baseball, Walter Payton or Herschel Walker in Football. These were great men. 

Train hard, be inspired and get to a level that you didn't think was possible. You are powerful, you can be in great condition and more in the process. Be respectful to the old timers but also respect the training that you even put yourself through. You don't have to go to extremes but it is important you learn what your capabilities are even at the smallest fucking fraction of progress because it will still lead to the big picture. Keep being amazingly awesome.  

If you enjoyed the article, shoot a comment and let me know what you thought. If you'd like to get a hold of me, email me through the linktree below. 

Dopamineo Bands: Year-Round Awesomeness For High School Athletics

When it comes to High School athletes, they're built different. Some may go on to better things, others stick to the sport they dominated in by moving up the ranks and then there are those that just peaked never going anywhere. The thing is though, whether any of those occur, the truth of the matter is, when in season; you've got two-a-days, getting through classes, go after scholarships and push to the very limits. 

If you're a parent, coach or the young buck hitting the field/court/mat, you need to know that Dopamineo Bands will give you some extra insights regardless of the sport that transfers over that strength and conditioning needed. Any program would be luck as hell to have bands like these, especially if you want to evolve as a championship squad or build a new legacy getting an edge on becoming a winning team. These bands aren't your typical store bought tools that will snap within weeks if not sooner. They're made differently for real purpose. With silicone construction that delivers consistent tension, resistance that's variable and simulates the athletic movements needed for your sport. 

What makes them damn near perfect for Athletes at the High School level? The mere fact that they can be used all-year round so they can be approached as an entity for staying in top shape. In-Season, they can be used as warm-ups, finishers, on their own on off days but also be in tuned to training the athlete without beating them up solely through weight training that leaves them sluggish and sore before a game or a match. Some coaches run their athletes too hard to such a degree that injuries occur quicker and without warning. It's one thing to teach toughness, it's another to just put a kid through the ringer and expect them to just shrug it off and not act like he won't get hurt later on. These bands give coaches and athletes an opportunity to train/program smarter using specific drills without compromising recovery. Think how things like lateral shuffles, resisted sprinting, hip drives and jumps can accelerate their level of competitiveness?

Being able to transfer over to the sport participated in has perks beyond what most may imagine. In the Off-Season, they will shine brighter than those Lights on the Gridiron without burning that kid out. Those breaks in the Summer & Winter are prime time for developing that raw power, injury resistance and work capacity. The programming of Dopamineo gives coaches the tools to to create progressive overload that feels fun as hell and fresh. The resistance levels for both boys and girls mean you can scale it with absolute certainty for an entire roster. kids can have a band for their size instead of ones that could wreck them or untrained. 

What are some key aspects for these bands to be suitable for High School Programming?

1. Be able to train practically anywhere whether at the park after school, at home before getting homework done, on road trips or in between classes. 

2. The bands provide resistance that utilize what can be useful, the more you stretch it, the harder it will be. This also helps protect the joints so they can continue growing without being in pain. 

3. The carryover and of itself is worth the price at hand. Working drills that mimic real athletic movements and patterns from explosive pulls, rotations, presses and locomotion that build you up and not tear you down.

4. This is my favorite: The conditioning components that target heart rate, building a tolerance of the lactic acid build up and giving you those reserves that say "never quit" for those late game dramas and heroics. 

Give these kids the tools that build kick ass athletic ability without putting them in the pit of death that is injury prone and exhausted that they can't do anything well. Keep the program consistent and watch as these athletes soar to heights that would baffle scouts whole-heartedly. Be amazingly awesome and to all you boys and girls in the off season right now, you got this and new horizons are waiting for you to succeed. 

Get those bundle deals rolling for your roster and use my code POWERANDMIGHT to get an additional 10% OFF. 

Isometric Strength Training: One Position With 10 Breath Sets

 It has been said that Isometrics are at a peak from a Overcoming POV, the purest form of strength training. When you're pushing, pulling and squatting against something immovable, you're hammering out great tension for either a short or extended period of time. The greater of intensity, the shorter a set, so if you're going to be doing a 7-12 second contraction, you usually hit at best around 85% of your capacity. If you were to reach 100%, it can only go for no more than 3 seconds at best. Longer contractions has a much lower level of intensity at peak levels of no more than maybe 65% (this is merely out of experience, if you want more info on this research it).

There have been several formats on how to use Isometrics as a strength training system and one of the most important aspects out of all them is by using breath control. Never, under any circumstances intently hold the breath because this can cause blood pressure to spike and can cause hypertension along with building up headaches and possible migraines. The best way to utilize the intensity and control is through the exhale.

Guys like Bud Jeffries, Steve Justa, Gama, Bruce Lee, Chrys Johnson, Jarell & Lewis Lindsey, Alexander Zass and Matt Schifferle all have experimented with Isometrics in ways that have been extraordinary to the degree where some used them to enhance their strength and conditioning, others have developed phenomenal physiques that have shredded and thick muscle and some even used them to keep themselves energized for workloads and sport. Each man on this list has learned and even have/had expertise on how to channel that area of strength as a carryover to other aspects of life outside of training. 

I love learning things about the art of Isometrics and have experimented many things myself with them. One of them is through intense training using a 1-2 set protocol of holding a position (usually with the WorldFit Iso Trainer & A Strap) such as the mid point and I would proceed to take in a specific amount of breaths as I contract in that position at around maybe 60-70% of my capacity. Taking in 10 breaths as deeply as possible and on the 10th breath, I would shoot for as high of a contraction as I can to finish that set. Take in a breather and walk it off a bit. Repeat for a second set and move onto another exercise.

This particular workout protocol is very hard to do and you don't need to do a ton of exercises to make it work. Matter of fact, the fewer the better because it is so intense, it feels like going through a heavy weight session without needing to lift. You're not moving, you're not putting wear and tear on the joints but you are raising the stakes for building a great deal of strength not just in the muscles but the tendons and ligaments. Also, there may be a cardio factor thrown in because of the breathing aspects, it can raise the heart rate and have you sweating like a fucking faucet. My workout from yesterday were as follows. 2 sets per exercise, doing 10 breaths at a time with great intensity:

Curl

Standing Chest Press

Seated Row

Overhead Press

Hybrid Squat

Hybrid Push-Up

This was more than enough to smoke me and I was breathing pretty heavy in between sets. This is the type of training I like doing from time to time because it teaches me how to be humble and respectful to the training. It's not necessarily anything new, it's just an unorthodox style of strength training that can be useful when you're short on time and don't need a ton of space. It's very hard and at best, no more than maybe 2x a week, maybe 3 but that's pushing it. It's not easier than doing something like the 30/30/30 Isometric Program where you hold a position for 90 seconds where you increase the intensity every 30 seconds. 

This is powerful stuff and one of the best ways to strength train in my opinion and it requires minimum to no equipment at all. For the hybrid stuff, I would get the Iso-Loop but the rest you can use your bodyweight, a tabletop, a doorway or towel. Whatever works for you. Take a shot at it if you have been working with Isometrics for a while. For a beginner, because of the great intensity, I would start with 1 set of 3-5 breaths max. Also start with like 3 exercise (push/pull/squat) to get the feel for them. As you get stronger, add more breath counts until you reach 10. 2 sets is my sweet spot but if you're wanting to go for three sets, that's up to you, just don't overdo it. My workout consisted of 6 exercises which again smoked me but for you, 4-5 would be best but if you want to try and go for 6-7 exercises, cool and hope they give you a successful session. 

If you want more info on this type of training, send me an email through the Linktree below or shoot me a comment. I encourage you to read the *NEW* comment policy I now have in place at this time so we understand each other. Be amazingly awesome, train hard and hope you reach great success in your goals. 

Training To Utilize Reserves

On one side of the coin, fitness is about looking better and getting the most out of the quality of life and finding ways to be in better shape so people can see you. On the other side of the coin, there's the aspect of being fit even if you don't look like a model, bodybuilder or whatever and utilizing what makes being fit important. It's yin and yang, working towards common goals and aspirations. 

There are dark undertones to these two sides of the coin though. When most want to look better, they tend to forget that just looking good doesn't take into consideration of how healthy they can really be. You can look like a million bucks and still have a plethora of problems that at times can be damaging whether it's over supplementing and not using real food as fuel, being on drugs such as steroids or HGH, not understanding when to lighten up, going too extreme with your workouts and other stuff. 

When it comes to being in shape, it can be subjective and those that say they're in shape like they can run for miles on end or do 1000 squats a day or some arbitrary number when it comes to lifting and being in the gym 2 hours a day or something. Things like those are saying you're in shape but there's one to two important aspects of those that could reference how good of shape you're in such as, more like three:

How often do you injured or is your training making you as injury-proof as possible?

Do you get sick easily?

We are all different and our bodies will react to different things throughout life. Usually when it comes to the being sick part, it's when those who have little kids or are around many people during the day during a job that has that going on but also if you're training like a maniac but your immune system still has trouble keeping up with preventing illness as much as possible, there are factors there you may want to get into. If you get sick more than a few times a year, something may be off, if you only get sick maybe a couple times a year, that's not bad. We can't 100% avoid illness, that's just not how things work, we're not invincible but we can learn how to build a strong immune system as we train throughout our journey.

On the factors of getting injured easily or being injury proof as possible, people will often undermine what they think they're in control of and forget to be mindful about what they're body can handle, being aware of technique and expecting to just act like if they pushed themselves to the limit, it limits their chances of being injured which isn't always the case. The real truth here, is that whatever your goals are, be respectful to what is realistic and getting the most out of it without killing yourself and progressing with intentions and knowing when to go hard and when to lighten up or back off completely to build yourself up.

I love this shit and training is a very important part of my life and wouldn't trade anything for it. I've made mistakes and found myself in bad situations but also found ways to get myself out of them and learn to be aware of things. My style of training is to keep learning what is useful and valuable along with utilizing my reserves so my strength and conditioning is ready to use when they're needed. To a degree, I don't care what I look like, I don't need to be a model or bodybuilder to give anyone an impression that I'm fit or not, I just love doing stuff and putting out demos. In my own workouts, I will test myself but I'm also not going to go so hard it becomes a greater risk of injury, I've learned the hard way not to do that anymore. Some things have changed, others have remained the same but at the end of the day, it's about what can be done moving forward instead of being stuck.

Have a goal that is important to you but also listen to your body and if you feel the need to go extreme, just be careful and not hurt yourself, hell some have pushed themselves so hard that they claim to not have Cartlidge in one of their knees anymore (even though they most likely made it up to get sympathy and if it were true, they wouldn't be able to do what they claim) or make up some physical ailment to bitch about and others pushed so hard in their training and workload that they now have very painful arthritis and won't do much about it or they're too far gone. You can only do so much before it ends up biting you in the ass within the next 10-20 years. 

Be amazingly awesome and train with passion and intent. Use those reserves when needed and keep learning what you're capable of that keeps you living like a bad ass well into your later years. 

Be amazingly awesome      

Applying Isometrics Just Makes Things All The More Bad Ass

Got up this morning, took two scoops of Spark Energy and hammered out some awesome Isometric Training. Hit many muscle groups and switching from one position to another either by adjusting the strap I have or doing bodyweight. 

Curls

Wall Sits

Pull Aparts

Chest Squeeze With A Wall

Overhead Press

Core 

Hybrid Squat

Hybrid Push-Up

Side Of The Legs

Back Of The Legs

Wall Lateral Raises

All for 7-12 Seconds of intense contraction. Even felt like I got a bit of cardio in there because I wasn't resting other than going from one position to another. No impact on the joints, keeping things tight and strong along with waking up the body feeling like a million bucks. 

Strength Training in its purest form. The armor that many need especially as they get older and feeling like a boss. This was a great session to get into since yesterday was quite a training day. If you read my recent article before this one, you know that I started the day with Joint Loosening and went into a Sapate HIIT Workout for 8 Rounds. I did say that I might do a Dopa Session later which I eventually did. However; I tackled my neck first doing my 400 Rep Workout with the Neck Flex, channeling the man with the World's Strongest Neck Mike The Machine Bruce. A few minutes after that little "Warm Up", I went to the park and did a 600 Rep Dopa Circuit of 5 Exercises, 12 Reps each for 10 Rounds. Sweated like Niagara Falls since it was close to 90 out and muggy as shit but it was still fun to do. 

Being a little light today since the Isometrics were my big workout for the day. May do some crawling or go for a nice walk. It is summer and getting some sun is a great thing to do. Want to get into Isometrics and get in some bad ass training without wearing and tearing on the joints? Grab Matt Schifferle's Overcoming Isometrics course which has some of the best info and training entities on the subject in many years. Get it on Kindle or as a Physical Book and learn the REAL aspects of Isometrics. Not some carbon copy cookie cutter course that is borderline boring and tedious compared to books like these. Plus OI shows originality and science behind it, some others barely squeak by with a few holds that doesn't do much in terms of real world strength, joint health & mobility and act like it's the best there is. I feel sorry for whoever has to read that stuff let alone waste money on it.  

Another great book on the subject is probably even more valuable in terms of who wrote it. Isometrics by Olympic Gold Medal Wrestler Henry Wittenberg. A classic that still hold merit after more than 6 decades since its release. If you're a true student of Physical Culture, you might want to check this shit out.  

Be amazingly awesome and get those Isometrics in. Your body will not only thank you but will have you utilizing energy and strength that is needed, not just looking better.