Rugged Cardiovascular Conditioning

 I'm always finding ways to test myself and what I'm capable of in terms of Strength, Endurance, Conditioning, Toughness & Durability. Yesterday was one of those crazy tests. It's not just to be strong but to keep that strength for a solid period of time and still have something left in the tank. It's putting yourself into that mindset of having a kickass workout that means something you can use later on.

Since my recovery, I wanted to see how far I can push myself without killing myself. One workout I normally do is a Superset for sometimes up to 30 minutes or more doing carries (either with a kettlebell or the sandbell) and doing Step Ups for building leg strength & conditioning. This time I took a step further by strapping 50 lbs to my body (2-5 lb Ankle Weights & 40 lb Weight Vest) and did a Farmer's carry of my 70 lb Kettlebell 2x and than 20 Step Ups. Did this back and forth for 20 minutes non stop. 

Essentially with the added weight on me, walking with 70 lbs was the equivalent to working with 120 lbs total or 240 lbs all together (Walking the bell in the left and then right hand) in one set. It's tough as hell and really tests your grip, stability and shoulder/core strength. With the Step Ups it was 10 each leg with just the Vest & Ankle Weights. This was to feel as if gravity was really pulling you down or if you were walking in a Gravity Chamber. I think even Goku might've been impressed.

This isn't typical cardio training, you're taking things to another level and seeing how you fair with utilizing strength tools along with not being able to stop as you take on endurance work as well. Combining these two elements at the same time can make someone dangerous and rugged. I'm not saying I'm intimidating or some scary bastard with maniacal tendencies but I do train hard to the point where it might scare off gym rats and the machine loving mirror posers. I train with simplicity and intent which is what training is all about. It's not complicated and it doesn't take long before you feel something. In most of my workouts, I don't ever stop to smell the roses or play little games on my phone as I rest, I keep going and sure I may slow down a bit as time goes on but I always feel there's something left in me at the end. 

This isn't meant to build a beautiful and shredded physique, it's meant to build tough as nails tendons, thick rugged muscle and a strong lung capacity. The workload is not something to take lightly and although basic, it's never easy even without the added weight on you. It's real world strength and conditioning. It's having that Labor Strength and working in awkward positions. I'm not a Blue Collar type of guy and never claimed to be but I do respect those who are (when it comes to work ethic, personality wise, some are just plain assholes while others are badass and amazing to hang out with) and I train that way out of respect and to maintain a level of strength for when I work on yards, hauling furniture, chopping wood and/or moving logs around. 

Train to be useful, not to look pretty. Some women on Tik Tok have videos where there's a voiceover that says "I don't want to strong, like man who look pretty. I want to be strong like bitch that fight bears in the forest" in a thick Russian accent. For guys, we can change the narrative to "I don't want to strong like man who look pretty. I want to be strong like motherfucker that fight lions in the Serengeti." Workouts like these jack up a man's testosterone big time and builds incredible mental toughness. 

Build real strength and muscle, it goes a long way to seeing what you're truly capable of. Keep being amazingly awesome everyone.   

A Micro Workout For The Core

 When I trained at the gym back in my teens, I had no idea what Core Training meant or even understood the importance of it since all I knew back then was if you were to develop abs you had to do hundreds of crunches, that's really all I did for my abs. Although I did lift and all that, I rarely ever focused on the abs or obliques. Paid a price for it a time or two. When I transitioned to Bodyweight Exercises, it became very clear that there was more to Core Training than just upper abs, lower abs, obliques and lower back individually. They needed to be trained as a unit in order to perform better.

My first taste of really tackling those muscles was the bridging from Combat Conditioning and from there, I started gaining strength and flexibility in that area. I got Combat Abs and was learning the basic exercises from there, the next course I used in Core Training was Gymnastic Abs that Ed Baran put out which became a favorite. It had some cool stuff and really helped strengthen areas I was lacking from the others. It kept going from there.

One of the things that really tested my Core Strength and flexibility was doing the Bridging Gymnastics where you would fall back into a bridge, kick over and kick back. I was never into the Human Flag or those crazy barstarzz workouts but the Bridging Gymnastics was pretty fun to do. At a point in time, I was doing workouts 2-3x a week where I would do kickovers and flipping back on my head and hands in the bridge up to I think 30 reps in a workout and that was exhausting as hell. I stopped after a while and moved onto more of the Power Wheel, Ab Isometrics and Animal Movements.

Over the last few years, training the Core comes and goes and I'll do things like Bridging, V-Ups, various holds, the Ab Wheels to the point where I managed to do one standing rollout and back (haven't been able to do it since so maybe it's time to train that again), farmer's carries and hoisting up the 50 lb sandbell many times. I don't train necessarily for a 6 pack (not really my thing) but for function and resilient to injury as much as possible. One workout I've done on a few occasions is a Tabata Style Isometric workout that I learned from the Red Delta Project which you can find here...It's intense and it's only 4 minutes long. Another that I tried out was not only just as intense but I did it a little differently to make it interesting.....

It's based on the Gymnastic Abs exercises I learned and made them into a Tabata Workout with a 1 min finisher. It's very simple and you can do them in the beginning stages or advanced, depending on where you are.

Hollow Body Hold for 20 seconds

Rest 10

Side Plank (Start whatever side you want) for 20 seconds

Rest 10

Arch Body Hold for 20 seconds

Rest 10

Side Plank (Opposite side) for 20 seconds

Rest 10

Repeat this 1 more time for a total of 4 minutes. The finisher is 1 minute of V-Ups using as good form as possible on the reps. If you have the control, keep the legs as straight as possible with little to no bend in the knees and arms straight overhead. All together, this really is a 5 minute workout you can do practically anywhere and gives you a Core quite a kick. This is great if you're short on time or want something done quick before whatever it is you're doing. If you're ambitious and have enough strength, do the Iso Holds and V-Ups but add in the Gymnastic Bridge to really stretch the abs, spine and everything else. Just hold as long as you can even if its for less than 10 seconds, add 1-5 seconds per workout until you can do a minute or more. Including rest time, you can get a complete Core Workout in under 10 minutes. If you have progressed to more advanced holds and movements, work them in or do a workout on their own. It's up to you.

Hundreds of Crunches & Sit-Ups can get boring and some exercises can put a damper on your spine and neck so utilize Holds & Movements that help strengthen those areas instead of hurting them. A strong Core doesn't need to be a 6 pack, but strong enough to take a hit and/or perform better with all your other exercises along with resistant to injury. Having a bad back is no joke I've been there and it can be painful as hell and it becomes much more common as we get older, train your abs with intensity beyond just the muscles, strengthen the lower back, obliques and groin area (save the jokes). You don't need to do hundreds of reps of an exercise unless you have a goal in mind.

Build that Core, stay strong and keep being amazingly awesome. Looking for workout ideas to build your abs? Check out the Darebee Ab Workouts for FREE!!! Some of the best exercises for building Core Strength is from Movement 20XX from Vahva Fitness.

Lost Empire Herb Of The Day: Horny Goat Weed

Bridging Between Worlds

The world between mainstream fitness today as opposed to yesteryear can seem like night and day but in a sense, they blend together but in a different context. Back in the day, fitness had it's share of quacks and posers but the real deal focused mainly on conditioning, flexibility and control. Plenty of muscle to go around but in the true sense of what muscle could achieve (this was before the days of Steve Reeves & Reg Park) with the other attributes. Guys like Arco and Maxick were the true muscle gods of their time but they were also very flexible and had greater control over their movements than practically any bodybuilder today.

When you can control your body and become flexible in several positions, there's a sense of well-being there that have a lot to do with how you can go through life. I'm not even talking about Yoga type flexibility but the type where it can be a continuous process of utilizing movements to make things in life better. It's one of the reasons I've always been fond of the Bridge or a blend of Bridging Exercises to establish a solid level of flexibility and condition. The Bridge has become a various blend of training that is used in different systems like Yoga, Gymnastics & Wrestling. It's not even about just training the neck but to control the whole body and developing the awareness of using the body as a single unit.

The two favorites are the Wrestler's Bridge & The Gymnastic Bridge where you practically bend the body to looking like something to cross over. I'm no yogi but over the years those bridges have been a life saver and have given me flexibility, strength and agility that I never thought I'd be able to accomplish in my teenage years. These two have several progressions and each one can be very beneficial but they're not for everyone and I can understand that. For those who do wish to learn them, blend into them little to by little, they're not some exercises you can just jump into, it takes quite a bit of strength to do some of them and takes a certain level of awareness in order to be comfortable being upside down or bending backwards.

When it comes to the Gymnastic Bridge, to me is one of the greatest stretches ever but the strength to get into it can be quite a feat when you're not in the 120-160 lb range lol. To build the strength takes progression but it also takes some coordination and working the body in unison. 

The progressions do need to be proceed with caution but at the same time, can be fun and teaches you how to control your fear of going backwards or getting into the realm of "Bridging Gymnastics" where you learn to fall into a bridge and do kickovers. For the most part, just learning to do the Wrestler's Bridges and Gymnastic Bridges are actually awesome in and of themselves because you don't need to be an Olympic Wrestler or Gymnast to do them. Hell many big guys can't do these so even a 50-100 lb lighter person would have a better speed of progression. They're incredible for conditioning the body in a different light than purely regular stretching or strength training. They can be lifesavers as I've mentioned before.

It is best to learn from a coach who knows how to do them but money can be tight for many so learning from someone who's been there and done that can be learned in a cheaper setting such as this awesome Gem!!! I started out with Matt Furey's Gama Fitness when it came to more of the Bridging progressions but Logan Christopher helped me fill in the blanks and has witnessed me up close and personal do my first kickover in the wrestler's bridge. He truly is one of the gifted ones and I can't thank him enough for that and that day will live with me forever. I've done plenty of stuff since then doing kickovers in workouts, holding a 3 min bridge whenever I feel like it and making the Gymnastic Bridge a go-to for getting that perfect stretch. 

These days, bridging workouts come and go and have done demos on YouTube and Tik Tok to give people ideas on what the progressions look like and how I've performed them. It has become a bridge between worlds as these exercises showcase what the ancients knew all along and what they've evolved into. They do however, have benefits that we still have yet to explain and you can do research on them but for the most part, they develop our bodies in ways that are beautiful and old school. Be careful but also make them a part of your training and see the benefits for yourself.

  

0-6 Pack Abs Awaiting At Your Door Step

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Be Awesome guys and get your core going harder than ever.

Healthy Abs

            When it comes Abdominal Training what many people think it is, is that you’re doing sit-ups, crunches and using crazy gadgets to get six pack abs. They believe if you do good ab work, you’re strong and healthy plus you look like a million bucks. Not so true. Just because you have a great waistline, ripping muscle all over the core area doesn’t mean you’re strong and healthy, some crack addicts have six pack abs.

            The real thing about having healthy abs doesn’t always concern on what’s on the outside but what is inside that counts (sorry had to use a intro line from Aladdin). A powerful core is not just muscle but the strength within the internal organs and the core isn’t just the abdominals  but the obliques, lower back and the transverse muscles all working in unison. When you isolate the abs you’re missing out on the other important muscles that tie together. Back in the early 20^th century, men like Eugene Sandow, Maxick, Otto Arco, Alexander Zass and others didn’t rely on sit-ups, crunches, machines and gadgets because they didn’t exist back then, they relied on what they were training in certain lifts, isometric contractions and Muscle Control. These men were the pinnicle of Physical Perfection and they are still admired to this day.

            Although some of the old-timers had great musculature, it wasn’t about looking great. It was about achieving strength and health from both inside and outside. You can have the most muscular abs on the planet but if you can’t move and your organs are shot than what’s the point? Some people believe if you have a 29 inch waist and weigh less than 185 lbs and are around 6’ than you’re awesome looking and have a triangular torso with mighty abs to show off, it doesn’t happen for everyone. Sit-ups and Crunches can give you some muscle but if your neck and back are weak than you’re not going to get anywhere. Believe it or not, some of the strongest and healthiest people in the world don’t have six pack abs but are still agile, flexible and supple. To get the most benefit for strong and healthy Core Strength and power it’s important to tie in as many muscles as possible throughout your training.

            To build a powerful core, you play around with exercises that target that but the whole body comes into play. Lifting odd objects, strengthening the neck and back with Bridging, doing basic Gymnastic Movements, moving like a wild animal takes a lot of core strength, contracting the abs during plyometrics to protect your back from injury and even Sprints develop powerful abs because your whole body is fired up and you need to stabilize the core as you run because if you don’t you’re wobbling and could hurt yourself. Powerful abs is not always about the look, however, like the old-timers you can have great abs and still be extremely strong. One of my friends Logan Christopher is around 6’2 and about 190 lbs. or less, that’s pretty skinny for a guy that tall but yet is one of the strongest athletes pound for pound and has an extremely powerful core with great musculature. It’s true to build a powerful body, you need a powerful Core because the muscles there give a protective shield, helping you make the most out of your training.

            I’m 5’10 and around 255 lbs. I don’t have six pack abs and quite frankly don’t really care but at the same time my core is very strong and mobile, flexible and supple. Without a strong Core I can’t fall back into a bridge, I wouldn’t be able to bear crawl efficiently, my stretching wouldn’t be that good and most of all without a strong core I couldn’t hold a bridge or do the TNT Cables/Chest Expander very well because I would collapse and my body wouldn’t be able to handle it. So you see even for a big man like myself, it’s still possible to have strong abs and still have strength to keep going. Cardio and crunches won’t help your cause, it takes real training to get what you want and it’s very basic. Start out slow and build up, believe me it feels like a dead end at first but as you get better, you’re getting closer to being strongest you can be.

            If you want six pack abs than go for it but look to old school methods to help get you there and have fun with it, if you don’t desire to have muscled up abs but still want strength you can do that too. Be awesome and kick ass on your journey wherever it is.