May The Schwartz...I Mean May The 4th Be With You

Spaceballs, probably my favorite comedy of all time next to Who Framed Roger Rabbit. "What's the matter Col. Sandurz? CHICKEN???" Anyway, Happy Star Wars Day everybody. Today is not just about the stories from a Galaxy Far, Far, Away, it's also our Anniversary. 7 Years married, together 11. 

Celebrated a little bit last night going out to dinner at a favorite restaurant and took a walk around the park nearby to watch the sunset. Before we left, I got my girl some Anniversary gifts and of course the majority of them was Star Wars themed. 

A Grogu Coffee Mug that says "Coffee I Need"

2 Funko Pops of Princess Leia from the Original & 3rd Film (the ROTJ one was a 40th Anniversary Edition) 

Last one was a book she had an eye on that is an Autobiography of WWE Women's Legend Natalya Neidhart, the only woman to have survived the famous Hart Dungeon. Daughter of Jim The Anvil Neidhart and Granddaughter to Stu Hart. 

So, as usual during the day, I get my workouts in but yesterday was a hell of a challenge. Decided to really test my conditioning by doing both a Deck Of Cards Workout and a Dopa Band Circuit in the same session. The deck was 800 Reps of Animal Moves including Bear Crawls, Crab Walks, Half Squat Walks & Duck Walks. Little rest other than walking back and flipping a card. Once I finished the deck (a bit fatigued), I set up the Dopa Band and did another 500 Reps of the Circuit including Chest Flys, Wave Pulls, Uppercut To Squats, Jump Skis & Propellers. 10 Reps each exercise with the only rest was marking down the circuit. 

That was nasty as shit but I made it through and the endorphins really kicked in. The only thing that sucked ass was, before I trained, my left sandal broke off where the toes are locked in and ended up walking back home barefoot. Wasn't bad really, kind of enjoyed it especially being able to walk on some grass and feeling the earth beneath. The workout itself was interesting but hard and a hell of a mental game. There were a couple times I wanted to quit but I just said to myself "Fuck that, this is getting good".

I've said it before and I'll say it again, conditioning is your greatest asset. You can look like a million bucks but if your cardio is barely a thing when it counts the most, all that muscle is just flesh that won't save your ass when shit gets called upon. Workouts like these will test most men and some may even call them world-class but I'm too damn modest to have it called that. Train with intent and challenge yourself but always be in control as best as possible and still walk away without looking like you just fought the walking dead. 

Extreme training has its perks but only every couple to a few days or so. Is this workout considered extreme? Well, it's 1300 reps with very little rest so you tell me LOL? Do it too often, it'll bite you back in the ass if you're not careful. Anybody who tells you to go extreme all the time is a sell out that would rather have you hurt than thrive in your journey. They don't give a shit about you, they care about what goes into their bank account and like to run their mouth about being better than anybody else when chances are, they're not in the type of shape they claim to be and just expect you to take their word for it. They're likely to look like something that makes Karen Carpenter seem like she had muscle on her compared to them. Not a good look man. Fix that asap.

Realistic training is about self discovery, learning what your capabilities are, finding challenges but not killing yourself in order to get results, utilizing awareness and small progressions overtime. You don't need to go so crazy that you can't make progress or act like you need to be better than 8+ billion people in the world. Don't be a second rate has been or a ever was, be the first you and thrive with a kick ass mindset that makes you want to do things daily. You got this and I believe in you.

Remember, a Jedi's strength flows from the force, but be aware of the Darkside. Fear is a path you never want to go down, fear leads to anger, anger leads to hate, hate leads to suffering. If you let yourself go down a path where you have to use your ego as a weapon or be some controversial asshat to make others feel worthless about themselves because they don't follow what you "teach" or you tell them that it's your way or the highway, you're losing a battle that can't be won and it just makes you a pitiful little prick with a superiority complex. Don't destroy yourself mentally and physically in order to get the results you want. Be successful in inspiring others and give them tools that will help them become something they were meant to be.

May the force be with you all and be amazingly awesome. Use the linktree below to find me on social media and/or email me if you'd like to get in contact. Looking forward to hearing from you. For more info on arguably one of the best courses on Animal Movement Strength Training, check out Movement 20XX. Grab a band or two at Dopamineo.com and use my code POWERANDMIGHT to shed a few bucks off your order.  

Happy Anniversary babe, love you beyond the stars...

Your Hubby-Wan & Han Solo. 

Light Conditioning And A Finisher

 Yesterday wasn't too bad of a day, mostly chilling out and resting up on some things but like always, got to get some training in you know. Worked on my Neck Mobility and Joint Loosening but then later on, did some Dopa Band Intervals with a "little" finisher.

Wasn't feeling 100% myself so I took it "easy" and did 20 minutes of Intervals focusing on 5 exercises for 45 on, 15 off 4 times. Figured I'd do some boxing and wrestling techniques like alternating punches, step skis, squats, wave pulls and waves holding a boxing stance with the dukes up. Normally, it's 30-45 minutes of intervals but this was more just to keep me moving and getting a little energy up. 

The finisher was quite interesting. Tied the band, pull it over till it was behind my neck, got on all 4's and did Resistance Banded Bear Crawls. Crawl until the band reached as best as it can go (for me at least), walk back and repeat. Did 4 sets of 5 of these. One of those last ditch efforts to really tackle some post workout work. Lungs were firing, endorphins kicked in and feeling great. No music, no partner, just me and the band.

Some days aren't always going to have you feeling invincible, it's more of a test of wills and what you are capable of in the moment. You don't have to be extreme all the time like some people shove down your throat about. Matter of fact, that's more hindering than productive. I mean, if you want to test how fast it'll take before you get an injury, that's up to you but it's important to understand your body's awareness and what's possible in a point in time. 

Daily exercise isn't about how hard you can push it, it's about teaching your body signals to when you can go hard and when to back it up a bit. I enjoy doing things daily, some like training 3-4x a week and that's great. People get worked up about recovery and all that. Yes, there's importance on being able to be efficient in your sessions but life doesn't always give you that luxury. The true best form of recovery is sleep, hands down. Mine could use a little more work but I'm still able to go daily, even if its just Isometrics or some squats and step ups.

Should there be a form of daily exercise? Absolutely, but it doesn't have to be in the gym; it can be climbing stairs in your building, stretching, going on a hike, swim in the pool, some light crawling, Isometrics for a few minutes or whatever you enjoy doing. If you like to dance, fucking do it. Shit, the last time I didn't do any form of exercise was during the Bush Administration when I couldn't walk just yet but if you need to let your body take a load off for a day or two, go for it, it may suit you better than it would for others. You have options and get to learn what you're capable of when things are called upon or need that few minutes to get something going. Look into Micro Workouts and get ideas on what you can do within any time in the 24 hours you have in your day. 

Go hard one day, lighten up another, work on a project, do a challenge day or just do a few minutes of crawling. You can have a great deal of knowledge, it's a matter of applying it to your lifestyle, the rest is pretty easy once you understand how things can work for you. Life may throw you curveballs at times but don't give up on what you can accomplish even in tough times. Be amazingly awesome and do what's possible for you. Don't forget to go to dopamineo.com and use my code POWERANDMIGHT to get some kick ass bands and make your workouts as hard or as light as you like. 

If you'd want to get in touch with me, check out my Linktree below where you can find all my socials and email. Looking forward to hearing from you and if you'd like to have a comment shown on the blog here, read up on the comment policy. 

Back At The Bands And Getting Some New Updated Pics Going

The weekend has been a good one so far and getting back to the Dopa Bands after a couple days off from them was a breath of fresh air. Did my 500 Hindu Squats & 500 Steps on Wednesday, spent Thursday doing some crawls, Friday I was back at it doing a circuit. Took my Hercules Pre-Workouts Capsules and whether it was the two day recovery or something really clicked with the Capsules, this workout had a surprise for me.

As I was still feeling some soreness in my thighs, figured I'd get some upper body training in with the band and see what I can do. Chest Flys, Wave Pulls, Hook Pulls, Curls & Tricep Pulls for 10 reps each. Like I said, I don't know if it was the recovering or the capsules but as I was getting into the rounds, this insane burst of energy came over and I was cruising through that fucker like a breeze. 10 Rounds in (500 Reps), I knew I had to keep going. 20 Rounds in (1000 Reps) and still didn't feel anything was peaking so I went even further. Went 30 Rounds (1500 Reps) and still didn't feel tired or winded. I did want to keep going but something told me to take the win because I already broke my PR by 10 Rounds. 

My conditioning has gotten a hell of a lot better and now, at least for the moment, progress to doing a minimum of 1000 reps with the band during this coming week. As an experiment and give it a couple workouts to see where it leads. So yesterday, visiting some family, I did some Isometric Training earlier in the day and then a short bit after I got home, went to the park and did 500 Reps with the band doing my Deck Of Cards workout from the Pirates. Put on some tunes and went at it. If there was one moment that made me question my sanity was getting 2 Jokers in a row which I had to do 50 of the Propeller Exercise each. Since I was still feeling some soreness in my thighs, it was slightly more difficult than usual but I kept at it and pushed through. Finished the deck with a smile on my face man.

So, when it came to the Isometrics, I thought I'd take some new shots post workout for a bit and some of these came out not too shabby, not going to let it go to my head because I still have work to do and improve on things (always room I say) but after months of Bands and other things especially with my Isometric Training, I'm happy with what I've achieved. It's no Classic Physique stuff or looking like some meathead with an ego, just me and my development. No Steroids, No HGH, No Peptides or any of that crap. Hard work, focused energy and keeping the journey going. I'm between 228-232 at the moment and that's fine with me. Lose a bit more little by little as time goes on and not try anything stupid like lose something like 60kg in less than 2 months, I may be nuts with what I do but I'm not risking my physical and mental health for something as messed up as that or itching for a hospital visit. 

Small improvements, may not be seen as a wow factor or anything but I do like knowing that I can make those things happen and keep kicking ass. Going to be doing more bodyweight stuff as the spring rolls along going into summer, maybe focus more on stimulating the muscles and not do crazy high reps. Every now and then maybe but do enough where I'm near 85% fatigued but still have reps in the tank. I don't plan on doing more of the band stuff once the summer hits but that doesn't mean I'm not getting rid of it completely. Use it more of a warm-up or finisher to the other stuff I do. Maybe a finisher after hammer training, that'll be fun as hell.

Training is about discovering yourself and finding your capabilities in those moments of what is possible as you progress. Conditioning is your greatest asset but don't neglect your tendons and ligaments. Work with what you have, listen to your body and keep things low skilled especially with bodyweight training, the basics are where they're at. You got this and always leave your sessions with gas in the tank. Don't ever push to exhaustion or even unable to move well for that matter, that can be more harmful than good. Be amazingly awesome. 

Can Disney Inspire You To Move?

Some things will just give you the urge to move and play in the most random places. Or was it designed that way? Who really knows, but what I do know is that last night, I had the urge to do Isometrics but something else had me doing something completely different. I was watching the new film Disneynature put together about Orangutangs and really enjoyed it. 

The little story about the species in different families, forming bonds and seeing the young ones learn by mimicking their mothers was just fun to watch. So fun that it made me want to move around like an animal in our living room. Just crawling, doing switches, forming patterns and playing for several minutes. No structure or routine, did whatever came to my head and had a blast. My back was loosened up, felt very relaxed and the soreness in my legs from the squats and step ups yesterday faded out.

Took patterns and moves from things like Movement 20XX and Ed Baran's old Animal Kingdom Conditioning books. I wish Ed was still in business selling these, they were my true introduction to Animal Workouts. It's exciting to do stuff like that and reap the benefits of muscle building, conditioning and hitting those neurons in the brain. 

Sometimes a few minutes playing like an animal will give you that boost of energy that makes you feel great. Endorphins kicking in, that relaxed state of being and just letting go and be wild. I couldn't stop smiling afterwards, that's the effect it has on me. Took a cold shower afterwards and let things sink in. I wanted to keep going but didn't want to wake up the wife. 

Whenever I do this, something within me changes, something amazing and having that surge of strength and power. It's like transforming into a Super Saiyan without needing to get angry. It's a release that puts you into another realm of calmness and focus. That's the true nature of moving like a beast in the wild. Get Movement 20XX and learn exercises that are just insane to test out, plenty of beginner to advanced exercises but overall, let your mind run free. 

I encourage you for those who have Disney+ to check out Orangutan and see a story unfold of the Heaviest Tree-Dwelling Ape of them all. Be wild, play and have a blast using your imagination. Be amazingly awesome.  

500 Hindu Squats & 500 Step Ups: First Day Without Doing The Bands In Months

 Hey guys, how's your Thursday going? Hopefully well. For me, I'm a little sore but after what I did yesterday and before bed last night, I'm surprised I can still get up and function LOL. Thought I'd take a break from the Dopa Bands for a day and might again today focusing on mainly Isometrics but if I have an urge, I'm not going to fight it. For the first time this year, I didn't do a anything with the Bands and maybe in a way it was worth it. 

I have done close to 60,000 total reps with those fuckers and might finish 100,000 by the end of the year but for right now, just focusing on those little moments. Took the day off from them yesterday and maybe again today because there are times where we have that bit of a burnout and need to switch things up. Not giving up on them, just give other things a chance to experiment and have fun with. So with that in mind, figured I'd share with you my training and thoughts on moving forward.

Weather has been on an emotional rollercoaster lately, it'll be sunny and warm for a few days up in the 70's, then out of nowhere, rain and cold under 50 for a period. It's weird as shit. April Showers bring May Flowers that's for sure. So, in the morning, I got in some neck mobility work and loosened up my joints, decided you know what, fuck it I'm going to do 500 Hindu Squats using my Spider-Man deck of cards. Shuffled, got my head in the game and got it rolling. Finished the deck in 20:18. Been a minute since I've done 500 and even longer since I've timed them. I'll take it and for not doing that many in a while, it's not terrible but still needs work. Shit, I used to be faster than that years ago but in that moment, I still was able to do them.

Throughout the day, it was just casual chilling, interacting and went for a walk in the cool rainy weather. It was great, felt at peace and just let the mind relax. No bands, no needing to figure out if I should do a circuit or intervals, just set them aside for a while and get something else going. There's never anything wrong with that. 

Was starting to feel sore so, being the crazy bastard I' am (even my wife calls me that) I thought I'd get in 500 Step Ups to get the blood flowing a little better to help reduce some of the soreness. It worked because I woke up this morning feeling really good, sore but literally only in the thighs, nowhere else and it's not even that high of soreness. Out of a 10, maybe a 4-5 which is pretty surprising to me, I thought I'd be at a 7 or at least an 8. Guess my conditioning really has been paying off. 

The bands have been a stepping stone for me and they're one of the reasons why I've been able to keep up with a lot of things lately. They're part of who I' am now and for more than 4 months in a row doing them every single day, they've helped my cardio and long term strength in amazing ways. Doing 10's of thousands of total reps in a short period of time is no easy feat and the mental strength to keep up with the kind of routines I was doing was insane. a day or so off of them or a little longer is not going to kill me. There's tons of things I can do in the mean time but when I'm ready, they'll be right there just waiting for me to kick the shit out of them. 

In terms of moving forward, it's important to remain disciplined and doing what's possible for you and continuing the journey. We all have different paths but where we are going can be mysterious and exciting at the same time. Yes the bands are just a tool, great ones at that but they're only pieces of a much bigger puzzle. They're not the end all be all, nothing really is no matter who may say it differently. You do what's best for you and smash those goals like the Hulk smashes the Chitari. Learn what's possible, switch things up from time to time and kick ass in your endeavors. 

Be amazingly awesome and I hope you kill it. 

Dopamineo Deck Of Cards Training: Developing Conditioning And A Mind That Doesn't Break

Holy crap that's a mouthful isn't it? Well, regardless, if you want to become a machine (not the kind that looks bad ass but can't last more than a few minutes) then you got to make things happen so when shit gets ugly, you keep grinding. The type of training that gets hit with chaos but you never waiver. It's one of the reasons why I love the Deck Of Cards Workouts with the Dopamineo Bands. It isn't just about conditioning, that's just part of the package deal. It's a lesson in expecting the unexpected and executing with a vengeance.

The deck itself is simple enough yet brutally honest and effective. Here's a breakdown of the Protocol I use.....

Shuffle a full deck. Flip a card one at a time and have that card tell you what reps and exercises to do. Again, simple yet will have you kicking your ass.

Aces are 16 Reps: Your wake up call to show up and have these cards demand work and respect from you.

Face Cards are 10 Reps: Royalty that taxes your arms, legs and whatever it holds dear to you. Jack, Queen, King, they all will make you humble.

2-10 are as is: Nothing cute and just take what you can get.

Jokers are 50-100 Reps: The two wild cards of the deck that will hit you hard and doesn't care whether you're tired or not. Do 1-3 exercises that round it out and get the most out of you.

Black Cards will have you seeing double. Literally, because in this deck, you'll be doing twice as many reps to really showcase your mental and physical toughness. 

When it comes to the three exercises, I do 25 of the Chest Flys or Chest Presses, 25 Wave Pulls and 50 Propellers to round out to 100. If you got both jokers towards the beginning of the deck, they'll test you but you get the highest amount of reps out of the way. Towards the end or even around the middle? Be prepared to find out what it's like to be taken down but getting back up and keep battling. It's punishment with hardcore tendencies.

Conditioning That Doesn't Care About Your Fucking Plan

Many workouts can be predictable. The 5x5 system, 3 sets of 10, knowing the clock with EMOM. The body can adapt to the structure before it stresses it. The deck spits acid in the face of your structure. You might flip 2 Black aces in a row, that's 64 reps before you can attempt to catch your breath. You may even cruise through red 2's, 3's or even 4's and think you're safe but that Joker will pop out of nowhere and makes you bust your ass for 100 reps while your heart rate is already in your throat.

This is what's called Stochastic Conditioning. The load, the rest, the order, it's all random. Your energy systems never truly settle. Aerobic Base and Anaerobic Power, all working. Lactic Clearance? Your ass is learning whether you want to or not. The body stops pacing and gets to solving problems.

Expect The Unexpected

Things in life don't always come in sets and reps. They come in bursts. They will double up when you're tired. It can throw a Joker at you when you thought you were done. The Deck is a powerful teacher. Flip a black King of Spades when you're gassed and still need to breathe and move anyway. You can't negotiate with the card. You learn to shut things up and put in the work. 

That's the machine aspect of it. The cards don't care about your feelings and whatever you have left. It has you executing the next rep until the task is done. 

Get a good deck in 2-3x a week for a little bit and find out happens. That "quit" reflex becomes a blur, your recovery becomes faster between efforts and you stop fearing volume. In the beginning, do what you can to get through as many cards as you can. Add one or 2 more cards each session until you get through that deck. 

A deck of 54 cards is 54 opportunities to quit but it can also have 54 opportunities to prove you won't. Which one are you choosing? Shuffle up, flip that first card and you are on your way to becoming the machine you were meant to be. Be amazingly awesome and get cracking. I believe in you. Don't forget to use my code POWERANDMIGHT at checkout when you order from dopamineo.com. 

Hindu Pushups: Forgotten Old-School Bodyweight Exercise For Upper Body Conditioning

If you’ve spent any time digging through the pages of Power and Might or other old-school training archives, you know the greats didn’t mess around with fluff. They wanted exercises that built real-world strength, endurance, and joint integrity in one shot. Enter the Hindu Pushup — also called the Dand — the backbone of Indian pehlwani wrestling for over a thousand years. This isn’t just another pushup variation. It’s a full-body conditioner that turned generations of Kushti wrestlers into broad-backed, barrel-chested powerhouses long before the barbell was popular.  

A Quick History Lesson  

The Dand traces back to ancient India, where it was part of the daily vyayam, or physical training, of pehlwani wrestlers. The most famous practitioner? The Great Gama, undefeated wrestling champion who reportedly performed 2,000-3,000 Dands and 3000-5000 Hindu Squats daily. By the later part of the 20th Century, Physical Culturists like Karl Gotch and Matt Furey brought the Dand stateside, preaching it as the antidote to stiff, barbell-bound physiques. The old-time strongmen understood: you don’t need fancy equipment to build a body that can perform.  

The Influence on Modern Training  

You’ll see the Hindu Pushup’s DNA all over modern fitness if you look close. Yoga’s Sun Salutation? The downward-dog to upward-dog transition mirrors the Dand’s flow. Even some military calisthenics drills borrowed from it in certain variations. Why? Because it works. Unlike a bench press that locks you into one plane, the Dand forces your shoulders, spine, hips, and ankles to move through a loaded, dynamic arc. Old-school coaches called it “active flexibility under tension” — strength that doesn’t make you stiff.  

How to Perform the Dand  

Start with the hands and feet on the floor, hips high, head between your arms like a downward dog. 

From here:  

Swoop: Bend your arms and dive your head forward, skimming your chest just above the floor.  

Scoop: As your hips drop, press your chest up and arch your back, ending in an upward-dog position.  

Return: Reverse the motion by pushing your hips back up to the start.  

Here's a visual demo....

That’s one rep. The movement should be smooth, almost wave-like. No pausing, no jerking. Breathe in as you go down and into the arch, breathe out as you push back.

Here's a demo of doing the exercise with added resistance using the Dopamineo Band.

Benefits That Build a Battle-Ready Body  

Shoulder Health & Mobility: The sweeping arc takes your shoulders through full flexion to extension under load. This is prehab and strength in one. Old-time lifters swore it kept their rotator cuffs bulletproof.  

Spinal Durability: You get thoracic extension, lumbar control, and hip hinging every rep. It’s decompression and strength for your spine — something crunches and planks can’t touch.  

Work Capacity: High-Rep Dands build serious muscular endurance. Lungs, triceps, chest, lats, and quads all fire together. Gama’s 3,000-rep sessions weren’t for show; they built gas tanks that didn’t quit.  

Posterior Chain Wake-Up: Unlike flat pushups, the Dand loads your glutes, hamstrings, and lower back as you drive the hips up. It ties the front and back of your body together. 

Let’s be clear: this is a traditional wrestling exercise taught to youth worldwide for a very long time. Anyone who twists that into something inappropriate is telling on themselves. Matt Furey even illustrated it in cartoon form for Combat Conditioning so kids could build healthy habits. Don’t let bullshit "gurus" steal proven training from the next generation.

Why It Still Matters for Health & Strength  

Most modern trainees are desk-bound, chest-tight, and hip-locked. We bench, we curl, we sit. The Hindu Pushup is the reset button. It opens the chest, pumps blood through the shoulders, and restores that athletic “flow” the old-timers had. You can do it anywhere — no gym, no worries. Add 50-100 Dands at the start of your day or do them in sets, as many as you can in a row, in a HIIT type format or on your off days from weight training. Either way, these are awesome for keeping things intact and staying in shape for the long haul. 

The iron game has come full circle. Fads come and go, but the Dand remains. It built champions 100 years ago, and it’ll still be building them 100 years from now. Put away the gimmicks. Get on the floor. Do the work. Be amazingly awesome and wish you success in your endeavors. 

We're Men...We're Men In Tights

We roam around the forest looking for fights. 

IYKYK. God I love that movie. Watched it yesterday just to get a good laugh in cause why the hell not? It's still a favorite ever since I was 9 years old. Mel Brooks is a fucking legend and to still be here at 99 is awesome.

That's the thing about life man, we need to laugh, feel good and have a blast because it gives us hope. Doing what we can to laugh cause in the words of Roger Rabbit "Sometimes in life, it's the only weapon we have". 

I had a great time at the park sometime after watching the movie and getting in those 500 Reps with the Dopa Band. Even tried out a new exercise for myself that hit the Core. I'll be filming it soon so you can get an idea on it. For a Post Workout session, thought I'd get some filming in and although it took a bit of work to find decent angles with the Tripod, think it turned out ok. Tested out some waves, the propeller and a couple sprints. One included starting on the ground and popping up into a sprint, then a quick Bear Crawl. 

Having an imagination is a beautiful thing, you find creative ways to do things and think outside the box. It makes the time go by fast and you discover some aspects of training that may be interesting to others. Hell, even got a great comment on the video that made my day. I love giving people that joy and something to look forward to. That's the true reality of fitness, not beating people down and verbally abusing them to get them into shape, it's encouragement and showing that you don't need to be a drill sergeant or some lame poor excuse of a fitness "expert" telling you you're a loser if you don't follow his method. I'll let you in on a little secret, guys like that aren't very original, they're small, broken, chooses to make their pain everyone else's problem, they easily get pissed off and overcompensate for their insecurities. They're not that strong either and talk like the Peanuts Teacher, just blabbering.

Getting in shape is never a bad thing, but you don't have to be extreme about it. You don't need to go so hard and think that's the only way to get results. Always leave gas in the tank. Building strength takes time, work and things may not always go the way you planned. Train for what you can do long term, not push to the brink of looking like the walking dead and think you can keep doing that for next 20-30 years. I have pushed myself quite a bit especially lately but I always walk away knowing that I did what I could in those moments and know I could do a little more but save that energy for another time. 

Conditioning is your greatest asset because it gives you a sense of purpose of being able to go when times are tough. Think of it from a wrestler's perspective: If you get tired within less than a few minutes or even seconds, you're a goner by being pinned easily, practically dead giving up an arm or an ankle for a submission or even knocked out from a slam. It's part of life too; getting tired quick can lead to injuries on the job, not be able to defend yourself when it counts or defend somebody else, being able to play with your kids or grandkids or even be able to chop and haul firewood to a campsite if that's a thing you do.

Do what you can, progress with technique, control and breathe with great focus. Training to last takes patience and practice but it's worth having those reserves when they're needed in whatever you do. Want more ideas on what you can do to last.....Do some awesome bodyweight training and may I recommend circuits that you can learn from Darebee.com. A full fledged FREE website with all sorts of programs, workouts, guides and more. You can't beat that. If you want to amp it up and want to broaden your horizons, get some Dopa Bands at Dopamineo.com. Use my code POWERANDMIGHT and use the same bands that have made Olympic Athletes, MMA Fighters & World Champions the stuff of legends in their chosen field. Men, Women, Children, all are welcome to use these bad boys to get in the kind of shape that turns heads, have jaws drop and have the type of condition and durability that seems surreal.

Be amazingly awesome and keep at it. You got this and I believe in you. 

Dopa Brutality From A Possible Psychotic Mind

When you think about what you want to do for a workout, sometimes you have to come up with challenges or go deep into your mind and find that brutal level of "Oh This Is Fucking Happening". On Tuesday, I might as well have been on a whole other realm because that workout, just about killed me.

I had mentioned in my post about Ad Santel (Catch Wrestling Icon) that I did the Dopa Band Circuit & Sprints in honor of the old timers and tested my conditioning with pure vengeance. Today, I'm going to cover it and give some insights to what it felt like and what the aftermath was.

Training by yourself and learning your capabilities tests what you are willing to put in in order to get the best out of it. This was not only challenging but it gave me a profound perspective to what it takes to "Stretch Your Limits" as the guys at Dopamineo would say. Conditioning is a powerful asset but in this case, it set a higher bar to why it's so powerful.

Earlier in the morning, I did some Neck Mobility and Joint Loosening to get my body going for the day. Had some food and a while later went to the park to set things up and hammer one of the craziest sessions that someone can possibly do and to do at nearly 42. I set the goal in mind, I left it all out there and gave it everything I could without hurting myself or training to failure. Here was the workout with the Dopa Band.....

5 Exercises

10 Chest Pulleys

10 Wave Pulls

10 Hook Under The Arms Squats

10 Alt Front Raises (AKA Skis)

10 Propellers

20 Rounds. The Finisher: Wrapped the Band around my waist, set my timer for 5 Rounds of 30 Sec on, 30 Sec Off and blasted off doing short but very explosive sprints.

The 1000 total reps (with little rest at all) was already nutty enough and was a bit fatigued but I wanted to step up my game and see how I can push myself adding the Sprints. In life, at times we have to keep going and to do what must be done, even when we're on the brink of exhaustion. Not saying this happens all the time or should be done all the time but there might be a time where you have to dig down and find that inner strength to fight that could be life saving. 

The high I was feeling after catching my breath breathing like a maniac who had just been in a war zone was incredibly relaxing that it lasted for hours. It was just pure bliss, didn't feel anxious, nervous, worried or have a care in the world. Just in a mediative state of happiness and clarity.

In reality, the only thing Psychotic about me is the workouts, not someone who is clinically psychotic and needs to be locked up somewhere. There are people out there with whacked out and screwed up entities that need to be dealt with but then again there are those who "claim" to be psychotic but do nothing but rant and act superior living out some delusional fantasy. 

This workout was something I never tested out before and granted I've done sprints and a number of workouts that went up to 1000 Reps whether it was a circuit or doing the deck of cards twice in a row but never mixed the two beasts together to form a nasty session that would make the average guy quit within a few minutes. A wrestler or even someone in MMA most likely can do far better at this than I ever will but to me, this was something I wanted to find out for myself what my abilities could do when I put my mind to it. Will I do this kind of training again? One day maybe but for now, stay on track to becoming a master of these bands and conditioning myself for the long haul. 

Find what can be a challenge for you and see what you can do. We all have our own journey and we all have our own challenges but we are also more capable than we even give ourselves credit for. In a nutshell, we are our own worst critic, even more than the ones who despise and hate on us but can't stop reading or discussing about us. Be amazingly awesome and kick ass in all your endeavors. Go to Dopamineo.com and grab a band or two and get up on that horse to get in bad ass shape, use the promo code POWERANDMIGHT. Be mindful, be resilient, breathe and take control of your fitness journey.  

Ad Santel: A Catch Wrestling Juggernaut Who Crushed Japan's Judo Masters And Secured An Unbreakable Legacy of Mat Domination

How's it going everyone? Hopefully you're out there killing it this week, sweat dripping, muscles screaming, and that unbreakable fire burning within. Yesterday I wrapped up one of my go-to Dopa Band Circuits, 20 Rounds but added in explosive sprints as a finisher that left me high as a kite yet feeling like I had been through a war zone. It slammed me right back into that old school mentality like those nasty catch wrestlers from the past. These legends didn’t train for show. They trained to survive, to dominate, and to prove their style could humble anyone. That’s exactly what Ad Santel did. This German-American beast didn’t just wrestle, he took on Japan’s elite judoka and jiu-jitsu black belts in straight-up shoot fights and left them battered, tapping, or flat on the mat. If you’re chasing that raw, functional power in your own training, Santel’s story is pure fuel in and of itself. Catch-as-catch-can isn’t ancient history. It’s the blueprint for understanding what it takes to build the kind of body and mind that refuses to break.

Born Adolph Ernst on April 7, 1887, in Dresden, Germany, Santel crossed the ocean and exploded onto the American wrestling scene. At 5’9” and a rock-solid 185 pounds, he wasn’t some towering giant. He was compact fury – quick, explosive, and loaded with leverage that turned bigger men into ragdolls. He debuted in 1907 under ring names like Al Santel or Mysterious Carpenter, but by the 1910s he was the fucking man to beat. He claimed the World Light Heavyweight Championship in catch wrestling and defended that strap for years against the best the era had to offer. This wasn’t scripted entertainment. These were legit challenges – no rounds, no bullshit, just two men locked up until one submitted or couldn’t continue. Santel held his own against heavy hitters like Joe Stecher, Gus Sonnenberg, John Pesek, and even went the distance with Ed “Strangler” Lewis later on. But his real legendary status? That came from crossing oceans and styles.

I want you to paint a picture in your mind's eye: it’s the 1910s, and Japanese judo and jiu-jitsu are being hyped as unbeatable arts. Black belts from the Kodokan were rolling through America, challenging anyone who dared. Santel said “bring it” and stepped into the fire. On November 1915, he took out Senryuken Noguchi in San Francisco. Then came the big one on February 5, 1916 – Tokugoro Ito, a legit 5th-degree black belt judoka. Under judo rules, Santel slammed the man so viciously Ito couldn’t stand back up. Santel stood tall and declared himself World Judo Champion on the spot. The rematch in June? Ito caught him in a choke and got the win. But that first victory? It sent shockwaves. Newspapers described Ito tossing Santel around like a sack of flour early on, only for Santel’s catch transitions and raw power to flip the script. DDDAAAMMMNNN son, that’s the kind of grit that turns doubters into believers.

He kept rolling. Taro Miyake, another Japanese star, got handled in Seattle. First a draw, then Santel hit him with a half-nelson slam that left Miyake dizzy and out for half an hour. Daisuke Sakai, yet another 5th dan. Santel submitted him twice with a nasty biceps slicer that had the crowd gasping. These weren’t flukes. Santel’s catch wrestling, that blend of hooks, rides, and bone-crushing control – exposed the holes in pure judo when everything was on the table.

Fast forward to 1921 and this is where it gets good: Santel assembles a crew, Henry Weber and Matty Matsuda head straight to Japan. They hit Tokyo’s Yasukuni Shrine in front of 10,000 screaming fans. Neutral rules: judogi jackets on, but all catch holds allowed. March 5 against Reijiro Nagata? Headlock Submission. The next day versus Hikoo Shoji, they draw, but Shoji’s face is swollen and busted – Santel even helped the guy off the mat like a true warrior respecting the battle. Then in Nagoya he avenges a teammate’s loss by smashing Hitoshi Shimizu. These matches weren’t exhibitions. They were wars that forced the Kodokan to rethink everything. Some Japanese fighters got expelled just for training with him. One man from Dresden changed the global grappling game forever.

Santel’s toolkit was like a swiss army knife. Slamming takedowns that used every ounce of leverage to plant opponents on their backs. The half-nelson slam? A finisher that could rattle brains. Biceps slicers for those brutal submissions. Neckscissors and headlocks that squeezed the fight right out of you. No flashy spins or showboat moves – just efficient, vicious reality that worked when the sweat was flying and the crowd was roaring. He wasn’t the biggest or the strongest on paper, but his conditioning let him go for hours and still come out on top. That’s the catch wrestling edge: control the mat, chain your holds, and outlasting your opponent.

After retiring in 1933, Santel passed the torch. He helped train Lou Thesz for a period in California, drilling that catch foundation that helped make Lou a household name. Thesz later called it “an incredible gift.” Santel lived until 1966, passing at 79 in Alameda, but his impact never faded. In 2024 he got inducted into the International Professional Wrestling Hall of Fame. And yeah, there’s that old rumor about him getting paid to rough up Georg Hackenschmidt before the Gotch rematch – unproven, but it fits the era’s gritty backstage drama. Bottom line: This crazy bastard bridged worlds. He showed catch wrestling could humble the “unbeatable” and planted seeds that still grow in modern submission grappling and MMA.

Here’s the part that should light a fire under your ass today. The man's dominance wasn’t magic – it was conditioning forged in the trenches. Long matches, global travel, facing elite opposition night after night. That demands a gas tank that doesn't have the word tired in the Dictionary. High-rep circuits, grip endurance that never quits, and the mental steel to push when every fiber wants to quit. You don’t get that from pretty gym routines. You grind it out in the backyard, garage, the beach or even in a hotel room just like the old-timers.

That’s why Dopa Bands are the perfect modern weapon for anyone chasing catch-inspired power. Variable resistance on pulls, squats, rows, and explosive drills mimics the dynamic strength you need for slams, scrambles, and marathon rolls. No gym membership. No excuses. Just pure functional might you can take anywhere. Whether you’re drilling guard work or building that never-quit endurance for your next open mat session, these bands let you train exactly like Santel lived: raw, relentless, and results-driven. These 500-1000 Rep Workouts I've been doing since January, have made the difference in how I proceed to be in the best shape possible. Like Ad, I'm not the strongest, the fastest or look like a bodybuilder but I sure as hell want to be in the best condition as possible and haven't felt like I peaked yet.

Look, the old-school catch wrestlers didn’t chase fame or trends. They chased who they can beat. Ad Santel embodied that spirit – a compact German-American juggernaut who stared down entire martial arts systems and came out victorious. He didn’t just win matches. He proved that heart, technique, and savage conditioning will always beat hype.

So what are you waiting for, bro? Throw in some band circuits today. Drill those transitions until they flow on instinct. Push through the burn until your body adapts and your mind gets unbreakable. Respect the history, value the lessons and live with Power and fucking Might every single day.

Head over to dopamineo.com right now and grab a set – or two – of Dopa Bands. Use code POWERANDMIGHT and get yourself hooked up. Then get after it. Train like the old timers. Dominate your competition. Because catch wrestling didn’t die in 1933. It lives in every rep you grind out today.

Keep killing it, everyone. Stay strong, be amazingly awesome and I’ll catch you in the next one. Shoot me a comment and let's hear from you. 

The Brutal Dopa Band Deck Of Cards Workout On Easter

Hope you all had a great Easter and had plenty of food and love to go around. For me, it was mainly just kicking back and reflecting on things but needed a small recharge. That was until I decided to get my ass to the park in the late afternoon and devour a deck of cards workout with the Chosen Higher Dopa Band. A part of me didn't want to do it and was feeling a bit worn down mentally but I knew if I got into it, things would shift.

This past week was a whirlwind of emotions and mental rollercoasters. Had to take care of something going on with family and needed to keep an eye on things for a couple days and check in with them on Saturday. Still got my training in and killing it with my conditioning, isometrics and the Hindu Squats. So for my Easter workout, went to the park, set up my band, laid out the deck and proceeded to kill 800 reps of the Deck. 5 Exercises (Chest Pulleys, Wave Pulls, Skis, Uppercut To Squat & The Propellers). Black cards were doubled the amount of reps and the Jokers were 100 Reps (25 Chest Pulleys, 25 Wave Pulls & 50 Propellers). 

Doing workouts like this isn't for the weak or even normal minded. I never considered myself normal in the first place but when it comes to training, I like taking things to a different level. I didn't go at the pace I normally with this particular method but I wasn't resting much either and it was becoming meditative after a few cards. The movements, the pacing and flow all were coming together, plus getting in the fresh air in a semi sunny setting wasn't too bad either. Barefoot on the grass, feeling the earth and letting my instincts of the exercises take over. Sweating like it was a waterfall in the Rainforest, focused as if I was on a mission and adjusting the band at times because the knots do slide and becomes a bit uneven but that takes seconds really.

I'm not setting world records, nor am I making a statement that Dopa Bands are the best thing since the invention of the Wheel, I just wanted to train, have fun and get some of that emotional stress out of my system. Feel that natural dopamine high and have a productive session. It's freedom, it's learning what I can do when I'm not always in the right head space but it's also my ability to push through things and do what I know I'm capable of. I love this shit and it has put me on a path that is a continuation of my journey. 

Have a great Monday everyone. Be safe, train well and hard to burn off some of that Easter Feast. Be amazingly awesome and keep killing it in your endeavors. Hit me up in the comments or shoot me a message using the Contact Form. Would love to read your progress. Be sure to go to Dopamineo.com and grab a band or 2. Use my code POWERANDMIGHT. 

Last thing before heading out here, go and check out Lost Empire Herbs' Newest Addition from an old formula.....Hercules Pre-Workout Formula now comes in Capsule form so you don't have to chug and get the bitter taste from the powder. 90 Capsules per Bottle. Let that fire burn from within and get ready for some awesome workouts without the crash later. 

A Psychotic Twist On The Dopa Band Deck Of Cards Workout

On Tuesday, I wanted to push a bit and did my 1000 Rep Circuit of 5 Exercises....

Chest Flys

Wave Pulls

Butterfly Power Squats

Ski Jumps

Propellers

10 Reps each for 20 Rounds. Sometimes you have those days where you want to make things interesting and do what's possible in the moment. The high afterwards was indescribable. The sweat coming down like Niagara Falls and the workout itself was fun but a good challenge. Yesterday however; I thought about what I wanted to do, my goal was to get at least in 500 reps with the band. Maybe a circuit or deck of cards style.

Before I even set up the strap and the band, I was reading NO GAS, NO RUN: The Guide to Catch Wrestling Conditioning, Combat Science, and Building the Engine on my Kindle and I'm on the chapter about Karl Gotch's Bible which is also called The Deck Of Cards Protocol. I was reading through it and within maybe a couple paragraphs, that's what I wanted to do. At least from a certain point of view (as Obi-Wan Kenobi would say) with the band.

In the chapter, I will say that it refers to giving the options of picking 2 upper body and 2 lower body exercises (For Karl it was usually Push-Ups & Squats which anybody worthy of training should learn) and gave out the spreadsheet of what goes with each suit and all that. The one that had a lightbulb go off in my head was when he (or Jake at least) talked about the Jokers and do the upper and lower body exercises within that card. This is where I wanted to make it a challenge for myself.

So normally, I do the 5 exercises, numbered cards stood as is, face cards were 10 reps, Aces were 16 and Jokers were 50 reps of the Propeller Exercise. Sometimes I would do 1 Full Deck but if I'm feeling really ambitious, I'll do the deck twice in a row for 1000 Total Reps. I decided to put a twist on the script so do speak and get to do less than if I wanted to do it twice in a row but do way more than 500 for a Full Deck once. So here was my brainstorming idea (and those of you who have the Dopa Bands or thinking about getting one, this is borderline psychotic and a heel of a challenge)......

I would do the 2 upper body and 2 Lower Body exercises but like I read in the book, I doubled the reps for the lower body exercises and keep the upper body numbers as is. The Jokers however, were a bit nuts to think about and I find it gives that blend of what I would normally do and amp it up a bit. So instead of just doing the Propellers, I added the two upper body exercises as well. Here's what my protocol came out to be. 

Hearts were Chest Flys, Diamonds were Wave Pulls, Spades were Hook Under The Arms Squats, Clubs were Ski Jumps and Wild was Propellers, Chest Flys & Wave Pulls.

2-10 As Is

Face Cards Are 10

Aces Are 16

Jokers Are 50/25/25

So say you flip a 9 of hearts, you would do 9 Reps of the Chest Fly, flip a face card of the Squats, it would be 20 reps. The Jokers, do 50 Propellers, 25 Chest Flys and 25 Wave Pulls. Fairly simple once you understand the concept. The only rest is flipping the next card or possibly adjusting the band since the knots may have a tendency to slide out. 

When you count the total number of reps for a Full Deck, it comes out to 800. In this specific workout I did, I misread an Ace card and thought it was Chest Flys but it was Diamonds, sometimes that happens when your brain and body are going at a pace. Ended up doing that card twice so my total came out to 816 reps LOL. A simple mistake made the workout slightly harder which isn't a bad thing. I got a kick out of it and took it in stride. This is just an idea of what you can do with the Bands, you can pick whatever exercises you want to do that suits your current goals or conditioning for your sport. 

It has been said before and it will be said again....Doing a Deck Of Cards Workout isn't just about a few exercises chosen at random times, it's a teacher to help you learn to expect the unexpected. Not everything in life is going to go according to plan because if you're always expecting a plan to come to fruition, there can be a curveball thrown your way and it throws off the entire process. You plan the same exercises, the same order, same rest periods and same amount of time (roughly). For many, it's an order of things, using what is too comfortable even though you're getting a workout in. With the Deck, that shit goes out the motherfucking window. You can do a series of cards where it can go back and forth between upper and lower body, get more of one or the other in a series or you may find the the Wild cards in the middle or towards the end and you're already exhausted and have to do the hardest one. You never know what will come next so you must be ready at all times.

The world isn't scripted like in the movies, not everything is going to flow and have the ending that most likely is expected to happen, it gets messy, out of order and chaotic often times but it's important to be ready for when those things come about and do what you can to get through them. It's that discipline and toughness to withstand what could come out of nowhere and power through it with a fucking vengeance. 

Get your hands on some Bands and test out this workout yourself, or you could do Bodyweight, your pick, your workout. The Band is a tool like anything else, what you do with it will make the difference in how you go forward with your goals and aspirations. Go to Dopamineo.com and get one of the most premier resistance bands in the world, use the code POWERANDMIGHT at checkout. Used by Olympic Athletes, MMA Champions, Youth Programs, The Military, Law Enforcement, Seniors and many more. When you add these to your arsenal, you will discover a pathway to many abilities some consider to be unnatural. Be amazingly awesome. 

Hindu Squats: An Ancient Conditioning Exercise Worthy Of Learning

 

How's it going everyone? Hopefully you're having a great Sunday. A couple of my 500-rep circuits with the band recently has had at least one addition to the training, after completing the exercises with the Dopa Band,  I would drop it and switch to straight Hindu Squats for sixty brutal seconds. Legs burning, heart hammering, and it made me remember that this isn’t some trendy bodyweight hack. This is pure, time-tested might straight from the akharas of old India. If you’re chasing conditioning that actually lasts, Hindu Squats deserve a permanent spot in your arsenal. They build legs like tree trunks, lungs that never quit, and a mental edge that turns pain into power. Round after round, doesn't get easier, just more interesting.

Let’s travel back in time together shall we? To a time where the Great Gama, the Lion of Punjab, wasn’t just a wrestler, he was a legend who went undefeated his entire career. How? The man hammered out up to 5,000 Hindu squats and 3,000 push-ups every single day before breakfast (As the legend goes). No fancy gym. No machines. Just dusty earth, his own bodyweight, and unbreakable discipline in those traditional wrestling pits. Pehlwans in the akharas trained the same way for generations: bethaks (their name for these deep, explosive squats) to forge the kind of lower-body endurance that let them grapple for hours without gassing. Gama stood 5’7” and weighed 260 pounds of dense, functional muscle. He didn’t look “shredded” for Instagram, nor did he look like some meathead like the Liver King, he looked like he could run through a wall and keep going. That’s the historical blueprint. Real strength isn’t trendy; it’s ancient.

From a conditioning standpoint, Hindu Squats are straight fire. Unlike regular barbell squats that lock you into a fixed path, these bad boys are dynamic. You sink deep, heels lift, arms swing back for momentum, then explode up onto your toes. Quads, calves, ankles, and hips all get hammered in one fluid motion. Do them for high reps—hundreds, not sets of ten—and your heart rate skyrockets into cardio territory without ever stepping on a treadmill. Balance, coordination, and mobility improve fast because you’re training a full ROM your body was built for. Knees stay healthy when you control the descent. No equipment, just you vs. gravity. It’s old-school volume that builds the kind of stamina modern gym rats chase with fancy apps and still never find. If you do have certain issues like with ankle flexibility or can't go all the way down to touch your heels with your glutes, go as low as you can and work with that. 

Here’s something inspirational, straight from the heart: Hindu Squats teach you that true power comes from within. You’re not just moving weight—you’re creating the same unbreakable spirit as Gama. Look into your mind's eye. You’re twenty minutes in, thighs screaming, and instead of quitting you smile because you feel the shift. That’s the moment you level up. It’s like going Super Saiyan—raw energy exploding from the inside out. Or healing like Wolverine after a beatdown: battered but coming back stronger every time. No shortcuts (though my Dopa Bands make a killer addition). Just consistent, gritty work that turns average into legendary.

So ditch the bullshit. Start with a few sets of 10-20 a day. Build up to 500 (either in a row, in sets or use a deck of cards). Feel your legs wake up, your lungs expand, your mind sharpen. Ancient warriors knew the secret. Modern conditioning proves it still works. You’ve got the blood of conquerors in your veins, now go fucking earn it.

Keep killing it. Be amazingly awesome and do your Squats.

Shoot me a comment or use the contact form and let me on your training and how you're doing. Looking forward to hearing from you. If you would also like to add me to your social media, here's my LINKTREE where it has all my socials. 

Edit......

Here's a great comment I received on Facebook that was very inspiring. Sometime after I posted it. Thank you very much to the person who said this. Well appreciated.

Step Ups Used As A Recovery Tool???

 The last couple days, doing 100's of squats for the first time in a while with the recent addition to Hindu Squats with my band training has been an experience. Some soreness but not enough to question things and kill progress. The first day, my band circuit included 100 total squats with the 10 rounds of 1 Min Hindu Squats, next day, just did upper body mostly with the band and did the Hindu Squats for the lower body. Still intense AF.

Feeling the soreness in my thighs and low back, I wanted to see what Step Ups would do after taking time to research some things, so last night, I did 500 Step Ups before going to bed and took a cold shower afterwards. Not only did I feel great but I woke up today with hardly any soreness at all, like I recovered pretty damn fast like Wolverine or something. This got me into researching even more about Step Ups being not just a great leg workout but even a recovery tool from doing lots of squats. 

In my research, I was learning because of moving unilaterally with Step Ups, it keeps the blood flow running smoothly, even from the lactic acid build up from squats (bodyweight or weights) while improving muscle imbalances. It gives off vibes of Prehab work for the knees and hips which also doesn't overload the spine or low back. This is essential for recovery. Still targeting the quads, hamstrings and the glutes but with a gentle aspect to it. 

Squats are essential to overall training for the legs which helps with hormone balancing, strength, mobility and even flexibility but Step Ups either with Squat Training or by themselves act as a buffer or teammate you may say in order to get the full package deal for building long term health in the lower body. One shouldn't exist without the other and when you utilize what is possible to work the legs in a smart and proficient way, you're developing the body with greater emphasis beyond muscle building. This doesn't mean you go extreme and do tons of reps or weight, finding the balance of working those muscles while also using active recovery or being able to strengthen the tendons and ligaments goes a long way to gaining the health benefits.

As you have read from previous articles, I'm more for the Step Ups because of their way to hit imbalances that my legs have from those injuries all those years ago and at one time, I was considering stop doing high volume or even doing enough work to stimulate muscle growth in the legs from Squats doing variations of them. As time goes on and seeing the benefits of working the lower body in a smart and realistic way for me, I'm adapting to both using strategic entities that keeps me interested in them to do what is essential for the long run.

Usually in my workouts, I expend a great deal of energy because I don't rest much between sets/rounds or whatever and being in my 40's, having to use that energy strategically keeps me in good condition and in no pain whatsoever. I may feel stiff at times, that's expected as you get older but some good stretching and movement to get the blood flowing keeps things going and to have such energy is a blessing. Those Step Ups are even awesome to help get that excess energy out and being able to calm down. When you have such energy, you want to use it wisely. If you have restless energy that could be dire like Insomnia or the jitters, being able to exercise can help level out those things. 

Having incredible energy in your 40's and beyond is bad ass from a positive point of view because it shows that you are able to take care of yourself and your body regulates hormones and recovery well. Sometimes that energy can be more than you want it to be so we need to find a balance so we don't get that feeling of thinking we can stay up all night and party all day vibe or theory for that matter. We still need to be able to sleep and be able to function. For me, on those days where I need to get that energy out, there is Step Ups and other "fun things" but in this manner for training purposes, Step Ups and a cold shower, knocks my ass out in minutes when I get into bed after drying off, putting on clothes and letting everything sink in. 

 Take the time to incorporate Step Ups either as a stand alone on days off from your regular routine or as a finisher for your leg days, don't push it though. Leg Day for some means walking like you just fought off the Zombie Apocalypse. Get a feel for them. You don't have to do what I do, do what works for you. Start with a few reps per leg and keep the height of the step at a comfortable level because too high for too many reps can lead to tightness or even pain in the hips and knees. If you're say like 5'5, you don't want to be doing step ups that is meant for someone at 6'5, keep the level to no more of the knee going above the belly button or just around the pelvic line. If you're having issues in the hip and knee area, depending on your height but still want to try step ups, for most people an 8-10 inch step is more than enough. Don't hurt yourself and this is merely a suggestion, not a "have to" or something that is risky. 

Be amazingly awesome and go kill it it in your goals. Hope you build legs that can carry you and be used to keep yourself healthy for many years to come. With the updated comment policy I put in place, send me a note and let me know about your training, or use the contact form to send me an email. Please read the policy carefully. You can also go to my LINKTREE and check out all my socials. Add me onto your social media and let's keep in touch.  

An Addition To The 500 Rep Circuit

There was something within me that wanted to add a "small" element to my circuit training with the Dopa Band and wanted to hit a different level of my conditioning training. In my regular circuits if you're new to this Blog is to do 5 Exercises, 10 Reps each for 10-20 Rounds. Only rest is marking down the circuit. Exercises aren't always the same or in the same order cause I like having a fresh way of going and keeping certain basic exercises of the Dopamineo System.

Yesterday, I decided for this added element was Hindu Squats. Been a bit since I've done a full workout with them but I know I'm capable of doing them and pretty well after many years of doing thousands of them. Here's how it went:

5 Dopa Exercises

Step Skis where you take a step and then throw the arms up in neutral or hammer grip like fashion with the Band

Hook Pulls

Hooked Arm Position Squats

Chest Presses

Propellers

Put the band down and do 60 seconds of Hindu Squats. 

Repeat this process 10 times. Only rest was marking it down.

Doing a minute of Squats doesn't sound like much but round after round with already going through the other exercises, you're getting some build up going with the lactic acid and it becomes harder. My key to performing them proficiently was to focus on breath control and speed that was at a comfortable clip but still getting the heart rate up. I was going about the rate you see HERE (A bit faster maybe)!!!

It was a beautiful day out, a bit chilly so I had on my hoodie, sweats, shorts, t shirt and my shoes. Went to the park, found a tree I liked, hooked up the band with the Genius Strap, put on some tunes and went after it. Had my watch on me to time the Hindu Squats. Did what I could to keep form at a good level of alignment, breathe with focus & intent and everything was smooth sailing. It wasn't easy though. If you believe this is "Easy Peasy", come and train with me sometime and you'll find it's not as easy as it looks (Then again, there are those who don't even have the balls to put their money where their mouth is).

Anyway, it was a pretty damn good workout and I felt it big time especially in my legs but hey, that's to be expected you know. Sun was shining, practically had that entire place to myself and was having the time of my life. This was a great challenge and it was great to be doing those squats again. Think my inspiration came from reading the new book I mentioned a couple articles ago called NO GAS, NO RUN: The Guide to Catch Wrestling Conditioning, Combat Science, and Building the Engine. Channeling Karl Gotch man and thinking what some of this book has engraved into my brain already. 

Working a circuit like this tests limits of most men. It may not be a challenge for a wrestler since those guys are fucking animals but for someone who enjoys fitness and wants to amp their game a little bit, something like this can make you huff and puff in not time. As Billy Robinson said "There's no rest in wrestling", neither is this type of training in some capacity. Like I said, the only "rest" you get is marking it down and/or adjusting the band if needed. 

Karl Gotch has said "Conditioning is your best hold", in this case, I say "Conditioning is your best asset" in which I mean you can be as strong and fit looking as you can be, but if you start to wear down in less than a few minutes, all that strength is merely temporary. You want to last as long as you need to cause in life, having gas in the tank can have an impact on how you help others and yourself. 

Be prepared to get your ass kicked and get yourself a band at Dopamineo.com. Use the code POWERANDMIGHT to chalk down some bucks. Grab a bundle, that saves you even more. These bands are virtually indestructible and can take a beating. I know cause the Black Band I have hasn't been scratched, torn or snapped and I put that thing through the ringer with hard workouts. Have an amazingly awesome day and keep killing it. 

Want to chat me up, go to my LINKTREE where you'll find my email and all my socials. Tell me about your training and let me know if there's something I could to help you in your journey whether it's helping find resources for your goals or a few tidbits on what is possible to get you just a little stronger or durable.  

Blissful Hell: 45 Minutes of Interval Training With The Dopa Band

 Yesterday, I wanted to test my conditioning and see what was possible to be able to do my Interval Workout with the Dopa Band longer then I normally do. Most of those workouts go for 30 minutes keeping at the pace of 5 exercises, each for 45/15. Added an extra 15 minutes to hit 45. 

I wasn't going Sonic The Hedgehog on this but I didn't go as slow as a snail either. I had a target pace for each exercise. Didn't count the reps, just kept working the muscles and focus on my breathing and form. If my hands started to slide, just to a quick readjust and kept at it. This pacing was getting my heart rate jacked up for sure but it wasn't making me want to collapse. 

Set my strap on the tree at the park, hooked up the band, got the timer going and went at it. Before I even left to go do it, I kept debating with myself if I should just do it for 30 minutes or do the 500 Rep Circuit. For several minutes I was having a mental battle until I started up the timer and figured "Fuck it, stretch the limits" and I went for it. I'm glad I did.

Each round wouldn't be easier than the next but with my breath control, it helped keep my body moving with solid form and let the speed of the movements flow naturally. It became meditative and the world around me was a blur but I was aware of what I was doing in the workout. I picked up the pace on some exercises in the later rounds but I wanted to stay strong even when fatigue set in at times. When I noticed there were 2-3 rounds left, it was like a second wind came over me and was cruising through them with complete control and intent. 5 Exercises, each for 45/15, 9 times. Brutal.

At the end, when that high kicked in. Holy shit. Everything felt calm, peaceful, vibrant and strong. It was like being on a whole other planet where nothing went wrong, there was no chaos, no stress and sure as hell no overthinking shit. It was a moment of pure clarity and in the present. Beautiful man. When you can have that kind of workout where you're busting your ass and you're being rewarded with that beautiful feeling, there's nothing like it. Being in that present moment and just letting it sink in. Those 45 minutes were tough at times but I knew I had it in me to complete it and know I've done enough that gave me something to accomplish and be able to go back home feeling like I just became a billionaire. 

That's the type of mindfulness these bands can provide when you put in the work, finding out what you're made of and killing it more than you thought you would. Workouts like this will do wonders once you've built up to being able to handle it. At first, going for 15-30 seconds and resting for a minute for a few rounds is more than enough. Every few workouts or so, add a bit more time, rest less and before you know it, you're rocking it working like a madman and resting only to change positions. 

Pick exercises you want to do and work them while being in control. The band will let you know if you're fucking up, it doesn't discriminate. If you don't respect it or get sloppy, it's going tell you something and you'll feel it. Key things here: Control, Breathe and Move with focused intent. With those three things and using a progressive system, you can skyrocket your conditioning to levels you didn't think existed. Your body will be more fluid, durable, mobile and flexible, not to mention explosively strong, fast and powerful. 

Come and grab a band at dopamineo,com. Use my code POWERANDMIGHT and go kill it just about anywhere you can set it up. Stretch your limits and remember those three key things. I'm rooting for you and I'd love to hear about your training or if you have any questions about the bands. Head over to my LINKTREE where you can find my email and social media outlets. Looking forward to chatting with you. 

NO GAS, NO RUN: The Guide To Catch Wrestling Conditioning, Combat Science And Building The Engine

Many spent years studying the old ways of training; the raw, unfiltered truth of what it means to be unbreakable on the mat and in life. Karl Gotch, the God of Wrestling himself, drilled it into every man he trained: conditioning isn’t a side dish. It’s your greatest hold. Skill without the engine is worthless. You gas out, you lose. You run for miles hoping cardio saves you, you miss the point entirely. Gotch didn’t build wrestlers who looked pretty in the mirror. He forged monsters who could grind for hours, bridges popping, squats exploding, bodies moving like coiled steel.

That’s why I’m fired up about what’s coming. NO GAS, NO RUN: The Guide to Catch Wrestling Conditioning, Combat Science, and Building the Engine is dropping soon, and it’s the real deal. This isn’t another fluffy program with treadmill sprints and fancy gadgets. This is pure Gotch distilled, bodyweight brutality, combat-specific science, and the exact blueprint for constructing an engine that never quits.

No more gassing halfway through a roll because your lungs betray you. No more pounding pavement thinking “more miles equal tougher.” Gotch taught the Indian Kushti way, the Great Gama style where the engine is built through relentless Hindu squats, neck bridges that turn your spine into iron, push-ups that teach leverage, animal crawls that wake up every fiber, and circuits that mimic the mat war. You train to leave gas in the tank, not burn it all in warm-up. That’s the “NO GAS” secret. You finish stronger than you started. Your heart, lungs, and grip become weapons that outlast any opponent.

The “NO RUN” part? Pure genius. Running builds runners. Catch wrestling demands wrestlers. This guide flips the script with combat science that Gotch guarded like gold: precise progressions, recovery intelligence, and drills that translate straight to pins, escapes, and submissions. You’ll learn how to build that engine in small spaces—just like Gotch did in hotel rooms across Japan and Europe. No excuses. Just results.

This isn’t about getting “in shape.” It’s existential. Every rep becomes a drop of water in the rain. One alone seems small. Stack them day after day—consistent, faithful, fierce—and you carve canyons in your limits. Life throws storms. The mat tests your soul. With this engine, you don’t break. You reshape everything around you. Weakness dissolves. Doubt evaporates. You rise as the force that mountains can’t stop.

I’ve tested pieces of this philosophy in my own training with the 500+ rep circuits in the park with the Dopa Bands. It works. It transforms. And now this guide packages the full system: step-by-step conditioning ladders, combat science breakdowns, engine-building templates that scale from beginner to beast. Whether you’re a grappler chasing catch wrestling glory, an MMA fighter needing real durability, or just a warrior who refuses to gas out in life, this is your fucking map.

The greats knew it like Frank Gotch, Lou Thesz, Ed Lewis, Billy Robinson and Gama. They all carried that same fire. Gotch passed the torch onto men that tackled wrestling with a vengeance. This guide carries it forward. No hype. No shortcuts. Just the rugged truth that turns ordinary men into legends.

The wait is almost over. When it lands, dive in. Commit like your life depends on it because on the mat, it does. Stack those drops. Forge that engine. Leave the gas for your enemies. Pre-Order NOW!!!

Rise up. The mat is calling. Train with passion. Build the unstoppable. Get after it. Become the river. Be amazingly awesome.

Want to send me a message? Go to my LINKTREE where all my socials and email are. 

What I Get Out Of Doing 30 Minutes Of HIIT With Dopa?

 When it comes to conditioning, it is where I find things the most challenging these days. With circuits, the exercises vary but the amount of work stays within a 500-1000 rep range. Sometimes I take breaks between circuits, sometimes I don't where I just mark it down and proceed to keep going. However; the Interval Workouts are the ones that truly test me.

I do them maybe no more than twice in a week which considering the way I do it, even a fit guy I've met in our Complex Rec Room has said he couldn't do what I do. Doesn't mean I'm better than him, it's a nice compliment but his training is different from mine and he's doing things for a guy his size that is awesome and he's roughly 60 lbs lighter than me. I'm still maintaining size, strength and cardio because of workouts like this and has made me better as time goes on. It's even helping me lean out more little by little. For 30 minutes, I'm kicking my ass but always leaving with some gas left in the tank.

The way I've programed it is simple but not easy. 5 Exercises which includes usually a push, pull, squat and core along with the propeller exercise which targets practically everything and adds the agility and coordination aspect to the workout. Each exercise is 45 seconds of work with 15 seconds rest and will do them a total of 6 rounds which adds up to 30 minutes. I don't count reps, I keep going for as many as I can do, sometimes (especially in later rounds) my hands start to slide away from the knots so I have to readjust which really only takes seconds and get back at it. Some of these exercises can be very hard to maintain form because you're feeling the burn from having to keep going. It's not always pretty looking and my focus has to be on point as much as possible.

One of the keys that really makes these workouts test your endurance is how you breathe. As you get into later rounds, controlling the breathing can become a challenge and might slow down the pace a bit so you can stay efficient and not every exercise will have the same breathing patterns. Sometimes because of lactic acid build up like in the shoulders, legs or even your grip cause you got to hold on the entire time, you may have to take a step back or two (even by an inch or so) towards the anchor point to reduce a bit of the stress but still have the energy to keep fighting. It is a lung strengthener that's for sure but a thing to remember is to keep your breathing under control as best as you can and be able to "relax" so to speak as you move through one exercise after another. 

When I say "relax", I don't mean to just let yourself be loose and just flop around, you still have to engage muscles but in a state like the breathing where the movements and patterns become automatic and your mind prevents the muscles from fatiguing quickly. When you're sweating hard and the band becomes slippery at times, we can't completely prevent things from sliding and having to readjust, but we can utilize what is possible, adapt quick and keep on going. Those 15 seconds of rest isn't about stopping to catch a couple breaths, it's really to take a small window to move into position for the next exercise.

The early days of working the band and doing Intervals, it was to get the timing down and learn how work with what I can do and rest for equal amounts of time or even longer. As time went on and I got more conditioned, I would add rounds, add more time, lessen the rest and test my abilities. Workouts at times last 10 minutes, 15, 20 and so on and would see the intervals that wrestlers would use and work around that. Once I can do the 45/15 protocol for a half hour, that was my sweet spot. 45 x 5 equals 225 seconds of work, multiply that by 6 and you get a total of 22 1/2 minutes of work and less than 8 minutes of rest total. That's pretty brutal and if you believe that's easy peasy or some bullshit, you haven't learned the meaning of hard work. It's pushing limits of your capabilities and not just your lung capacity, but your mental toughness, adapting to fatigue and strengthening your will to keep going. I would love to train with somebody with these bands and see how they handle a workout like this.

What am I getting out of it? Like I said, it's a sweet spot for me but also because I'm not counting reps, I'm building the capacity to keep things flowing as best as possible even when that burn comes into play. Reps can go as high as 50 in some cases but I don't know for sure, I just keep going LOL. I like finding out what I'm capable of and seeing what is possible when fatigue sets in and aspects of my mind and body want to quit. These workouts always feel different every time. I believe in having gas in the tank when I'm done. The funny thing is, despite having anything left in the tank, the burn and build up always hits differently, sometimes early on, other times towards the end but it never reveals itself until it smacks you in the face. It teaches you to expect the unexpected and to not panic when it starts getting really tough. At times, I'll think of Bud Jeffries in my head telling me I got this or thinking of a wrestler who makes workouts like this normal for them and I'm fighting to stay alive and they cheer me on. 

Do I ever get sore from these workouts? Believe it or not, no. It doesn't mean I didn't work hard enough, these are tough as shit but because of how I apply certain things; like pacing, breathing and quick adjustments, my body is able to recover very well when in most cases for many, they would need a day or two just to feel whole again but for me, I bounce back pretty fast and can do circuits or decks of cards the next day and be fine. My conditioning is at it's peak at the moment. Nowhere near the level of a pro athlete or even a well conditioned wrestler, but for someone who trains and works on his health and well being, I'm in pretty damn good shape and feel incredible. This is the type of training I like where I can push myself without losing ground and making other tasks seem easier. Hiking is not a problem for me, if someone needs help with moving into a place, I have the stamina and strength to go as long as needed, chopping firewood? Fun as hell to do. 

Keep being amazingly awesome and head on over to Dopamineo.com to get your bands. Use my code POWERANDMIGHT to get an added discount on your order(s) which can be great for deals that are already added for bundles and military discounts. Conditioning is your greatest asset, don't neglect it. 

Hope you enjoyed the article and since I have changed the settings to not having comments on here anymore, if you wish to contact me, go to my LINKTREE where you'll find my email and all my social media outlets. 

A Conditioning Powerhouse: DopamineO Bands As A Tool For Lifelong Strength And Health And How Would It Do In The Bronze Age Of Physical Culture

That's quite a mouthful of a title don't you think?

This isn't about some trendy little gadget. I’m not here peddling the latest gimmick or some gym membership. No way bro. I’m all about tools that build the kind of rugged, unbreakable body that lasts a lifetime—the kind the old physical culturists may have used if they had access to in their time. Right now, in 2026, that tool is the DopamineO Band.

You've been reading about the crazy workouts I've done with these. HIIT Style within 30 minutes, Circuits for up to as many as 20 Rounds, even knocking out reps using sometimes two decks of cards in a row because why the hell not? These aren’t your cheap rubber tubes that snap mid-set and leave you with a welt across the face. These are engineered silicone tubes—solid core, not hollow junk—with a formula that laughs at heat, water, sweat, and time. Lifetime durability with proper use, a full one-year warranty, hypoallergenic, and they come with lifetime access to over 300 training videos. Five resistance levels from Fly (perfect for kids or rehab) all the way up to Heavy that’ll smoke a 220-pound beast. Whether you’re 80 pounds or 250+, there’s a Dopa Band built exactly for you.

I want to get into the conditioning benefits, because that’s where these bands separate themselves from most pieces of equipment on the planet. Traditional weights are great, don’t get me wrong and they can be beneficial when done right and without ego lifting, but the resistance remains the same. Dopa Bands give you variable resistance: easy as you move closer to it, brutal at the peak contraction when you bring it further away. That means your muscles are under tension exactly where they need it most, building strength-endurance like little else. You’re not just moving; you’re training the way wrestlers and old-time strongmen actually moved—explosive, full-range, never stopping.

Throw a Dopa Band around a tree at the park or anchor it to your door at home and you’ve got a full gym. Pulls, pushes, squats, rows, face pulls, core crushers, wrestling-specific drills—you name it. The constant tension fires up your stabilizers, improves mobility and durability while packing on functional muscle. I’m talking real-world power that carries over to the mat, the job site, or just chasing the kids around without blowing out your back.

Now, long-term fitness and health? This is where the Dopa Band becomes potentially a lifestyle weapon. Most guys train hard in their 20s and 30s, then their joints start screaming by 40 and they quit. Not with these. The elastic resistance is joint-friendly as fuck, no heavy iron crashing down on your spine or knees. You can train daily, even multiple times a day, because recovery is faster and injury risk drops through the floor. I’ve used them for micro-workouts when I need a pick me up, five minutes here, ten minutes there and the conditioning compounds like compound interest.

Your heart gets stronger through high-rep circuits and HIIT. Next to bodyweight training in this manner, this is the next best thing. Blood flow improves. Grip strength benefits as well (especially if you pair it with the Gi Simulator Trainer for specific work like BJJ or Judo). Hormones stay optimized because you’re moving heavy resistance without the cortisol dump of marathon barbell sessions since some gym goers feel the need to train for more than 2 hours. And mentally? There’s a reason they’re called DopamineO—the endorphin rush from crushing a band circuit even within 15 minutes flat is addictive in the best way. Consistency becomes effortless. You train everywhere—hotel room, backyard, airport lounge—and that consistency is what builds the body that lasts decades, not years. It can even be a phenomenal finisher to your gym routine.

I’ve said it before and I’ll scream it from the fucking rooftops man: conditioning is king. You can have all the raw strength in the world, but if your engine craps out after three minutes or less, you’re done. The Dopa Band fixes that. You build incredible stamina while building muscle that won't look like something out of a comic book but a real world functioning physique. Long-term health? Lower blood pressure from the cardio effect, better posture from the pulling movements, stronger bones from the progressive overload, and a nervous system that stays sharp because you’re constantly adapting to new angles and tempos. This isn’t hype, this is what happens when you use the right tools every single day.

Now here’s the part that gets me fired up every time I think about it: imagine if the old timers, the legends of physical culture and catch wrestling from the early 20th century had these bands.

Eugen Sandow, the father of modern bodybuilding and physical culture. The man popularized Free Weights and other things of that era. A portable Dopa Band set would’ve let Sandow train on the road during his world tours—hotel rooms, backstage at theaters, anywhere. Variable resistance perfect for his “muscle control” routines. He could’ve isolated every angle of the chest, shoulders, and arms with band flies and presses that hit harder at the top where it counts. Sandow preached health and aesthetics over pure brute strength; these bands deliver both without the joint tax of heavy iron. He might’ve lived even longer and influenced an entire generation to train smarter, not just heavier.

Frank Gotch 

Joe Stecher 

Ad Santel

Lou Thesz

All of them. These were mat-tough legends who built their bodies through labor, conditioning drills and basic training. No fancy gyms. A Dopa Band would’ve been perfect for them: little equipment needed, unlimited workouts, and the ability to train specific weaknesses on the fly. Stecher’s famous scissors? Band-resisted leg curls and adductor work to make them even deadlier. Gotch’s chain wrestling? Band drills for explosive hip escapes and bridging. They traveled constantly, bands fit in a suitcase and never break. Injuries that sidelined them for weeks? Rehab with the Feather or Light band and they’re back in days (possibly).

The old physical culturists were geniuses of will and volume, but they were limited by the technology of their time. No portable variable resistance. No lifetime-durable tools that let you train every day without wrecking yourself. If DopamineO bands had existed in 1900-1920, these men would’ve been even more dominant, it's not even a debate (unless you believe it to be). Their conditioning would’ve been off the charts, their careers longer, their influence wider. Sandow might’ve written an entire book on “Band Culture.” And the rest of us would’ve inherited an even richer legacy of functional, lifelong strength.

Look, I’m not saying drop the barbells or your regular gym work. I'll still hit the weights a couple times a week myself. But for pure conditioning, portability, and long-term health—the Dopa Band is unmatched. It’s what the old timers would’ve killed for. It’s what we need right now. Bodyweight Training is the foundation, there's never been a doubt or even a debate about that, bands like these are the next evolutionary step where they work the body in aspects that Bodyweight and Weights can't hit. That's not a knock down, it's part of the journey. 

Grab yours today at Dopamineo.com and use the discount code POWERANDMIGHT for 10% off. Military bundles and other discounts available too. Whether you’re building the body of a modern wrestler or just want to move and feel strong into your 70s and beyond, these bands deliver.

Train hard, stay consistent, and keep being amazingly awesome. The old timers are watching. Make ‘em proud.

If you wish to get in touch with me, send me your comments (FYI, Anonymous Comments are automatically deleted) or use my linktree that you can click on the right hand side of the blog where it has my email and social media. I no longer have the Contact Form up. Subscribe & Follow to get posts sent to your email. Have a great day everyone.