Are You Thinking 4th Dimensionally When It Comes To Training?

More like in 3D but hey, Doc Brown was onto something LOL. Anyway, one of the things Bud Jeffries taught me was to think outside of the box and expand your imagination to how you can train without always relying on conventional wisdom. Let's face it, the man was a genius when it came to training and the way he thought about things was part of his unique personality and been tested by world class people. For this post today, I blame him for putting this concept into my brain (in a good way of course).

For a few days, I was digging into my thoughts on what could be different in terms of what we can do to train the brain and learn multi-task exercise or in this case, training Multi-Dimensionally. Yesterday, I put this to the test and although it's a work in progress (isn't any training style?), I let out a side of me that took the inspirations of Matt Schifferle, Bud Jeffries and the guys at DopamineO and molded them into a very different and somewhat of a mind-fuck way of exercising. 

Let's start with why I wholeheartedly blame my mentor and brother in strength for this. Bud was a major advocate for Isometrics and came up with some crazy ideas on how to apply them in terms of using not just little implements but using rocks, chains, kettlebells, bodyweight, tires and things you don't look at from a normal point of view. In one of his Seminar DVDs on Isometrics, he applied what he calls 3D Isometrics or 3D Training where he takes weights and other things and go for Isometric Holds on one end while moving dynamically with the other. An example would be, taking a chain and hold it in a mid overhead press or use a strap to create a stopping point with one hand and as he applies the pressure, takes a kettlebell in the other hand and does overhead presses with it. 

This challenges your muscles to fire in that mind/muscle connection to the next level while applying control to two or more things at the same time. I remembered this and was thinking "what if I applied something similar but with the band and Isometric strap?" When we trained together, he always had something cooked up even when he was just shooting the breeze, he had thoughts going on about what he could do differently while applying the basic styles whether it was with hammers, kettlebells or even the steel bending. The way his brain worked was just mind blowing.

So, I applied Bud's Isometric IQ into working with Schifferle's Hybrid style of Isometrics and utilized the Dopamineo band's dynamic moves of rows and waves to create one powerful element. I made a demo of this and still working on some of the kinks in it, not to mention this was post workout of 5x5 Sprints with the Band. 

The strap I'm using here isn't available anymore but the WorldFit Iso-loop would work just as good if not better for some. In the demo, I start out with going into a Hybrid Squat where I would apply isometric pressure trying to stand up and open up the legs at the same time while doing a row with the band in either hand. What does this do? It forces you to work the legs creating strength and stimulus in the legs and back while dynamically rowing to apply the muscles from the upper body at the same time. This challenges the brain to fire the nerves creating a Super Exercise.

The next one was interesting because of doing two different elements of pushing and pulling at the same time. This was doing an Overhead Press Isometrically and creating a Wave and Pull at the same time. The unique thing about this is that while you're creating a wave that takes a certain level of coordination to do, you're also pressing and holding onto the strap as hard as possible without letting go of the press itself. This type of multi-tasking is way harder than it seems because the focus is chaotic yet stabilizing and controlling two very different aspects. It's one thing to do both pushing styles but to do pushing and pulling at the same time is on another level of insanity. 

The final one wasn't as difficult as the Hybrid Squat and Overhead Press. This was more of just trying to stand up in an isometric squat while using both hands to do the wave and pull move, It still isn't easy to coordinate because you're trying hard to straighten the legs but you're also finding the flow in a complete different move while in it. It's that unique element that makes you appreciate what is possible and what can be beneficial. 

In a normal training circumstance, we are taught to move singularly, up and down and focus on things that work the body from angles at a specific level of straight forward focus. Things like Push-ups, Curling a dumbbell, pressing a kettlebell overhead, bodyweight squats with foot patterns going up and down. The coordination is different but you can teach certain things easily with simplistic moves and holds. This however, goes out the fucking window because it forces you to move and hold while in a chaotic state yet be in control. Coordination is on another planet but also you have to think in different aspects than just what is normally understood. 

It is an advanced form of exercise. It's still using basic things, it's easier to learn an isometric exercise and dynamic moves individually but to challenge the construct of fitness intelligence by putting those elements together is a whole other sport in and of itself. Like I said earlier, it's a work in progress but it gives off a whole new vibe of what you thought of as exercise. It's not meant to be some kind of circus act or anything, not like me or someone else teaching and showing how to perform as if you're doing a barbell squat on a stability ball, that's just stupid and dangerous. What I'm showing here, is a different level of Fitness Intelligence to enhance your ability to create exercises that have more to give and offer in terms of function and strength than just conventional styles that most have already seen. You don't see stuff like this almost at all. 

It's not reinventing the wheel, it's opening up and expanding knowledge to where we learn what our capabilities are beyond just typical exercise and routines. What are you willing to give a go that's a little out there but has real benefit? Let me know in the comments or go to my linktree and find me on social media. Be amazingly awesome and keep at 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. 

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. 

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. 

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. 

5 Updated Exercises On Youtube And Still Killing It With The Dopa Band

 Training these days has its moments where sometimes it can be a pain in the ass but other times, everything is just right and feeling like a Super Saiyan. My Dopa training has it's fair share of ups and downs of doing everyday since Jan. 1st but I'm keeping at it and have hit roughly 35,000 total reps with it doing 500-1000 a day and done a few HIIT workouts where you do as many reps as possible, so it can be brutal some days. Will I hit 50,000 by the end of the month or going into April? Who knows?

With the circuits, I would change up the type of muscles I want to work on or at least target. Not so much to isolate them cause with the band, it's never isolating, it builds stabilization and you have to be in control at all times otherwise it's not going to look very pretty LOL. Some days I'll do chest presses and rows for the chest and back but sometimes I'll hit the upper arms and do curls and pulls for the triceps. I switch up exercises doing squats by either doing my Uppercut To Squat combo, Resistance Squats where I hold the band at it's tightest, Butterfly Power Squat Combo or Hook around the arms and do squats that way. Core work is mainly doing the Propellers but I'll do another exercise that hits those particular muscles. 

When it comes to the gym, it's cool going there and playing around doing mainly Pull-Ups, Dips, Bench, DB Curls, Sandbag Work and working with the rack. I'll do Farmer's Carries with 65 lb DBs in each hand and walk the length of the gym and do sets of that. This past week, on Thursday, I decided to try Rack Pulling for the first time in ages. Partials were always fascinating to me cause you can move much heavier weight while only moving less than foot, often merely inches. So on this day, I pulled 225 for 20, 315 for 10, 385 for 5, 405 for 3 and then on the final set, I wanted to go even further. I put another 25 lb on each side and got 2 reps. Remember, yeah I'm not pulling at full ROM but I put everything I had into this and the bar came off the rack with 455 lbs. That's the heaviest I've worked with a Barbell in more than a decade. Here is one of those reps....455 Rack Pull.

With the band, I've been testing out different exercises to film and see what they can do for others and since I've had some repeatable ones, I thought I'd add some new exercises to my playlist so people can get an idea of what's possible with this. filmed several exercises and put up about 5 yesterday that got a little bit of attention right away so I'm proud of that. These 5 alone can be used for circuits or regular sets and reps schemes to work on technique, control and strength. These aren't done fast like some of the others, these are deliberate, methodical and focused based. Each working the muscles as they need to be and because it's a heavier band, the stabilization is more laid out. 

Oblique Twists

Hammer Curls

Tricep Pulls

X Reverse Flys

Chest/Push Press

Each done with more of a closeup on how they're done. My intention was to show the muscles being worked as much as I could and utilize the techniques with great detail. It was fun doing these before my workout doing a circuit of Chest Presses, Oblique Twists, Resistance Squats, Front Raises & Wave Pulls. Typical 10 reps each and only rest was marking it off. I didn't focus on speed, more on control and technique along with building strength in those areas. 500 Total reps by the end, felt great. 

Have an amazingly awesome day everyone. Keep at it and kill it out there. Train with passion, drive and heart. Don't be an ego maniac that thinks his way is the only thing that matters and if you don't go along you're a loser. Usually when I hear stuff like that it makes me think of THIS. Those people are not worth your time and effort and they're just bitter children trapped in an adult body or better yet, think they're intelligent when in reality they act like a 13 year old who didn't get past 5th grade, believe me I can say far worse things but you get my point. It happens sometimes. We can all learn how to be strong and kind like Goku, it's not always easy but it's better than acting like a person who's got that engine running but nobody behind the wheel. 

Be a part of the Dopamineo Clan and use the code POWERANDMIGHT. 

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. 

HIIT Workout In 30 Minutes Or Less With The Dopamineo Band

 One of my favorite workouts to help my conditioning is working the Dopa Band in interval fashion with heavy emphasis of resting very little. This is a way to keep going and as you rest, you're only able to change the position of an exercise and then work with what is possible. 

This is more of an advanced form of training so if you're new to it or experience at an intermediate level, start with doing it only a couple times and then build up. The way I like to do it is to take 5 exercises, do each for 45 seconds and then 15 seconds rest. A couple of rounds takes only 10 minutes at best. Once you start getting in better shape, start adding rounds like 2-3 every 3 weeks or so. This type of training is really only to be done 2-3x a week tops. If you're training for a sport like wrestling, maybe 4x a week tops. It's harder than it seems and it isn't some just little cardio session either. It tests limits, makes you work not only your physical capacity but your mental as well. You will sweat, you'll be firing your lungs and it'll be a full body blast.

Once you can hit enough rounds of this type of Interval timing, it should be no more than 30 minutes for the entire workout. If you wish to go longer, that's up to you but for me, 30 minutes is the sweet spot and have gotten results from this. I don't do it all the time like I i have with the circuits and cards lately since I have other training going on that if I go too hard without backing off a bit, it can bite me in the ass. When I do it, I keep the pace at a clip where it's kicking my ass but I'm not going so fast I burn out. What my true goal is when I do this, is to control my breathing as best as I can so in the later rounds, I still have that gas left in the tank to where I can finish strong and not feel like I'm about to collapse from exhaustion. So usually a day after this workout, I would do a circuit but with longer rest periods in between and my pace is slightly slower than doing the intervals. This has worked for my recovery and avoid getting too fatigued.

This type of conditioning works well to keep your mind sharp and have that long lasting strength and endurance. Some people can go for 15-20 minutes and that's their sweet spot, wrestlers would do this kind of training possibly as a post practice finisher to work on certain drills for less time so they can get that last bit of endurance training as they prepare for a match or tournament. For the sake of training with the band on its own, keep in mind that it is a taxing workout and not something that should be taken lightly, You will feel it so let things naturally come, don't force anything and progress according to your level as you ascend. For a 30 minute workout, it's only 6 rounds and even in solid shape, around the 3rd or 4th round, things will have you mind bending shit to find out what you're capable of. 

I would believe because of the use of cables and bands wrestlers have used since Russians have been dominating for a number of years, when it comes to our American style (Catch, Freestyle), old timers like Lou Thesz and Billy Wicks would get a kick out of these bands. Maybe even kept Ed Lewis leaner who knows but these Bands are unique, durable and fun as fuck to do. Seriously, with the kind of conditioning Ed Lewis had, one can only imagine if these bands added even 1% of what he was capable of in his prime. If you knew how long that guy can go on the mat, it would blow your mind just on that principle alone, get an extra 1%, he would have given someone like Gama a hard time or even beat him.  

Be amazingly awesome, get in killer condition and do what's possible for you. Go get it and see you later. Get bands here at Dopamineo.com and be sure to use my code POWERANDMIGHT. Join the family and help support these great athletes. 

Rest Periods Or Not During Dopa Band Workouts?

One of the unique things about the Dopa Bands is how you can keep going just by increasing or decreasing the tension. The more you stretch it, the more tension it creates which in turn increases the difficulty. So the more you are away from the anchor point, the harder the exercise will be, the closer you are, less tension and the exercise becomes easier. If you start to fatigue during an exercise, move a bit closer to the Anchor Point and keep going. For many, this is a great indicator of building cardio. 

The question at hand here is, do you ever take a rest period? Well, it depends on your goals and what you're willing to work with. In many workouts I've seen from those who practice with the bands and from the experiences myself, rest periods most of the time are very little. One workout would be if there was a rest period was doing HIIT training for 45 Sec On, 15 Sec Off. The rest period really is just changing or getting into a new position. You're working more than you're resting which keeps things flowing and testing your cardiovascular conditioning.

Could you do rest periods like in weight training? Absolutely, doesn't matter if you're a beginner or not. A couple or so of my circuit workouts lately have been doing the exercises in a row and then walking it off for a brief period after marking off the set. This is determined at the pace I would use, with the heavier band, I would treat it like a sprint where I would move as fast as I can with solid technique, rest for a little bit until I caught my breath and then go at it again. This helps with recovery and still able to perform the exercises well and as smooth as possible. In other workouts like the Deck Of Cards, I would just flip a card and get into it, repeat that until I've done the deck at least once or at times twice in a row. The technique isn't always going to look pretty but I do what's possible in that moment in time.

It's really not as complicated as many would make it out to be. When you have a goal, you set certain standards for how you pace, rest, perform the exercise as fluently as possible and get into the mindset of what you're trying to accomplish. It's very simple but sure as fuck isn't easy. 

How long should a rest period be? Well, that's an individual thing because sometimes it takes longer for some to recover, for others, 30 seconds to a minute is more than enough to get back into another set. Some workouts with me, I'll rest enough to be ready to tackle a circuit but in others, my goal is to rest as little to almost none at all. If I need a "recovery day", I'll do rest periods, when I'm in that zone and going after it like wrestling an opponent, I'll fight until it's over. It's a matter of what you're shooting for.

Like with weights, rest periods help mainly to build muscle which is never a bad thing. When you rest very little, that's more on par with cardio and building up that heart rate. Circuits work well cause they can do both help develop muscle, burn off fat and build cardio at the same time. Plus, it doesn't take up a ton of time. With my 500 Rep Workouts, if I'm doing rest periods, the workout lasts around 30 minutes, with little to no rest depending on certain exercises, it ranges from 15-25 minutes or so. Either way, it's still under an hour. With my 1000 Rep workouts, I would go at a pace where I'm hardly resting at all either to flip a card or mark off a circuit, that's really it and that still takes me less than 45 minutes to complete. Think my longest circuit of 1000 total reps lasted just over 37 minutes so there's still a ton to get done without spending a ridiculous amount of time. 

Yesterday when I went to the gym, I did a circuit as a finisher and didn't take much rest and this was already from being exhausted from walking 45+ minutes to the gym, get in a session with a sandbag, barbell and dumbbell. After the finisher, I walked back home. Here's the full routine including the Walking....

45+ Min Walk

10 Sandbag Carries

BB Shrugs x 245/20, 275/15, 315/7, 335/4

DB Curls x 50/10 Each Arm, 55/6 Each Arm, 60/4 Each Arm

-Dopa Finisher (10 Rounds)

10 Chest Flys

10 Wave Pulls

10 Uppercut To Squat

10 Skis

10 Propellers

45+ Min Walk Back Home

I did a weigh in before heading out and said I was 235, took another look when I got home and it said I was 231.6. It was also freezing (literally like upper 20's, low 30's) walking to and from lol. Simple routine but it was hard as hell but it was fun to do. 

One of the guys there saw me doing Shrugs and asked if I used straps to help my grip, I told him I didn't and had good tendon and ligament strength to handle the weights especially the last set at 335. Said I had awesome grip strength which was a great compliment to me since this guy looked like a bodybuilder and even said that if he tried that, his grip would give out faster than mine. Just a fun exchange and I gave him props for working the exercise he was doing and told him he was killing it.

Back to using rest periods. If you want to do rest periods using the Dopa Bands, go for it and hope they help with your goals, if you're more ambitious and go after testing your cardiovascular abilities, have at it and hope you build some insane stamina. Make use of the knowledge you have, learn some techniques, find what works best and kill it with a vengeance. You got this and be amazingly awesome.

 Use my code POWERANDMIGHT to shave off a few bucks on your order if you're interested make the bands a part of your routine or use them on off days, your pick. 

Workouts That Are Kicking My Ass

Damn, I can't get enough of these Dopa Band Workouts. The Deck Of Cards Training again has been ass kicking but fun. Some days, I'll do a full deck, other days I'll do the deck twice in a row. The sweat, the adrenaline and the high afterwards is nothing short of fucking awesome.

Been at it since Jan 1st of 2026 so far and yeah I have my days where I feel like I may need a break but then I remember how great it feels once I really get into it and because its a deck of cards, it's never the same workout twice. Even exercises get switched around so I don't even do the same ones. I switch the Green & Black Bands on certain days to work on speed and mobility with one and power with the other. Solid trade off I say. 

That's the beauty of some of these workouts, I can do other stuff part of the day and then go do a band workout later, some days the bands are my first workout or only big workout of the day. Go to the gym 2x a week to lift and play around, off days I'll do Isometrics, DDP Yoga (which really helps me stay flexible and limber) and some bodyweight but I'll always do a band session at some point. That may be extreme to some but I don't go so hard that it's affecting too many things much. I will say it builds up an appetite that's for sure but I'm still within the 230-235 lb range. 

Fitness doesn't always come from doing boring shit that leaves little to the imagination. Yes, it's important to keep things basic but in your mind, those basic moves can seem like you're in some kind of scenario. When I lifted that 295 Dead Stop Press w/ the Fat Gripz, I didn't just see a weight, I saw an opportunity to feel as if I was pushing a beast off of me in a match or in a fight and he couldn't handle the power I had. I felt like a Super Saiyan. Even when I curl the 55 lb Dumbbells, I picture having electrical spheres in my hands and fingers, using an energy technique that you imagine an invisible tractor beam propelling you at a certain point during a lift. There's more to it than what I can tell you, that's just an idea that I had picked up from my friend Garin Bader on CoreForce Energy. 

If you haven't figured it out yet, I use the bands for conditioning purposes and working towards a goal that I'm now a quarter of the way through which even right now is the most I've ever done in a consistent point in time. I've used the bands off and on for years now but never in this capacity consecutively. They say if you do something 10,000 times you become an expert or is it 10,000 hours? One way or another, when it comes to the band, I've nearly tripled the amount of reps I've done using it. Each workout is a minimum of 500 total reps and don't go further than 1000 in a session. Whether it's a circuit or it's a deck of cards, there's going to be something going on.

Train to what you want to achieve. Make it work for you and adapt whenever you can. For me, it's being in the kind of shape that when my strength and condition is called upon, I have the ability to turn on that switch and do what's possible. It's a battle most days and it's becoming more and more of mental warfare with myself. Physically, I've done these workouts so many times now it's like brushing your teeth but from a mental POV there are days where I don't want to do them and have to fight myself to get into it but once I'm in it and that band moves and the music is playing, everything else around me becomes a blur. I've had people ask me what it is I'm doing and some even told me how crazy I' am doing these workouts and that I can move pretty fast. 

I'll get comments on SM about how much leaner I've been and even got one comment that was new to me on my video I did on the Propeller. He said and I quote...."I feel sorry for whoever he ever clotheslines. That's some serious wax on wax off chi right there." Think this is the smoothest I've done with this move but as always, there's room for improvement.

Be amazingly awesome. Shoot me a comment or use the Contact Form to email me. Have a great day and keep killing it. Don't forget to use my code POWERANDMIGHT when you order a Dopamineo Band. 

Dopa Deck Of Cards Training 2026

 Man, can't get enough of these workouts with the Dopa Bands. The last couple days, I switched from circuits that I've been doing to doing it with the Deck Of Cards. Saturday, I just did one deck that was 500 total reps, yesterday was doing the deck twice in a row totaling 1000. 

The energy, the sweat and the only rest is flipping a card and getting back into position. These workouts are great cause it's never the same one twice and you can change up the exercises however you like. I usually keep it to Pushing, Pulling, Squatting, Jumping & Core Work. You never know what you'll come up with. Since I'm a collector of decks of cards, I don't always need to use the same deck. One day, I can do a deck with Pirates on it, Back To The Future, Marvel, DC or Animals. Endless combinations 

A key point in doing the Deck twice in a row for me is to instead of doubling the number for each card and doing a deck once, do a complete deck and then reverse it. So if the Jokers are more towards the end, when it's reversed, they start practically at the beginning but that's only if you shuffled them that way otherwise, things can get very interesting. I don't time myself doing this so my thing is to just keep going without much rest at all instead of focusing on the clock. 

It's a whole other realm of physical and mental conditioning. It teaches you how to be prepared for the unexpected and that just when you think it starts to get easy, a joker or some other card may pop up and you'll have to work your reps hard and do quite a few of them. The pacing isn't the same either, you can go pretty fast for a bit but then those higher reps may slow you down a bit. Jokers in this case are 50 reps of the Propeller Exercise so if you get those towards the beginning (for the 500 total), you can do pretty well with the rest of the deck but if they're towards the end and you're doing the deck twice, it's going to test you with a vengeance. I do my best to keep a good clip going and since I have the Chosen Higher Band, the speed is a lot higher compare to the Black Band which is meant for heavier guys so the resistance will have a much greater difference in how you work a deck. 

Conditioning is a person's greatest asset and decks of cards workouts are a top of the line test for that. You'll sweat and you'll feel fatigued but it's a test of wills to push through. This is also where your breathwork comes into play cause if you can work your breathing doing stuff like this, it'll give you hints on how much stronger your lungs can get. Your breath can determine whether you start to wear down or not so learn to control your breathing just like in a wrestling match, a fight or whatever sport you play. Whether you're a student of the mat, a warrior on the gridiron or a strategic player on the diamond, conditioning will be the ultimate assurance. This is why having Bands like these are powerful cause they're not just things that stretch, they help you with technique and can be added to any routine. 

Temporary strength is a good thing to have when it's needed but too many rely too much on how they can lift instead of how long they can last. Long term strength is more suited to certain things because even when you're tired, you can still have strength left in the tank to do some amazing things. Having both however, is a deadly combo because when you have the ability to call upon your strength whether it's a few seconds or several minutes, it tells you what kind of athlete you are. As General Patton has said, "Fatigue, makes cowards of us all" it is important to be in the best condition regardless of age and to be able to have reserves that could be life saving whether your own or to help someone else. 

I highly recommend you grab a band and make use of it whether on its own or as part of your current program, doesn't matter if its weights, bodyweight, sports or just weekly fitness sessions. You don't even have to pay full price for them when you can use my Discount Code POWERANDMIGHT to shave off a few bucks. Unlike other bands, these won't snap as quickly, matter of fact even Goku or Vegeta may have trouble snapping these fuckers and those fighters are freakishly strong. My black band, I've had for years, put through some hardcore workouts and not one scratch or tear in it. They're pretty damn close to being indestructible. The Chosen Higher Band, I've already done thousands of reps with it already and still going strong. When you get one, let me know how I can help and tell me your feedback with it, I want to know your progress and how you do them. 

Be amazingly awesome and keep killing it.   

FYI...The Black Band is on Pre-Order at the moment due to the popularity and being out of stock. It will be available again next month so if you wish to pre-order it now, go for it, my discount will still apply to the order. If you rather wait until it's available again, there's nothing wrong with that either. Believe me, this is far better than those who put products on Pre-Order that go on for YEARS and never coming around and just swindle you out of your money. I feel sorry for those people who have to wait for something that will never show up. Nobody deserves that. Don't waste your time and hard earned money on people like that. This company is way more professional, honest and will help you in any way they can. You deserve the BEST!!!

Why Conditioning Should Be A Top Fitness Priority – And Why I Believe In It

How's it going everyone? Something has been burning in my brain as of late. We live in a wild world of fitness where everyone's chasing the next big lift or that shredded six-pack, we've got it all backwards sometimes. Strength is and always will be royalty in the quest for longevity for sure, but without conditioning, you're just a castle built on sand, waiting for the tide to wash it away. Today, I would love to dig deep into why conditioning training needs to be one of the top absolute priorities in fitness. Not some side dish – the main course. And I'll share how I've made it happen for me, because let's face it, talking the talk without walking the walk is bullshit.

First off, what the hell do I even mean by "conditioning"? I'm not talking about some off the wall cardio class where you're prancing around like a gazelle on caffeine, it's great if that works for you. However; conditioning is that beast mode endurance – the kind that builds your engine so you can go harder, longer, and recover like a fucking superhero. Think high-rep total circuits, explosive band work, hill sprints that make your lungs scream, or even those grueling bodyweight sessions that leave you in a puddle of sweat. It's the stamina that turns a one-set wonder into a multi-round warrior. Conditioning isn't just "cardio"; it's the foundation that lets your strength shine without crumbling under pressure.

Why prioritize it? Let's break this down, because number one: longevity. I'm in my 40s now, and I've seen too many guys my age blow out knees, tweak backs, or just quit because their bodies couldn't handle the load. Conditioning builds that resilience. It's like prehab on steroids – improving joint mobility, firing up those fast-twitch fibers for explosiveness, and torching calories without the joint-pounding punishment of endless heavy lifts, lifting has its perks especially with Sandbags but that's not the name of the game here. Take my obsession with Dopamineo bands (shoutout to those indestructible beasts – if you haven't grabbed one, what are you waiting for?). I hammer out 500-rep circuits daily, sometimes 1000, mixing pulls, pushes, and rotational stuff like the Propeller exercise. That shit doesn't just build muscle; it conditions your heart, lungs, and connective tissues to handle whatever life throws at you. No more feeling like a zombie after a workout – you're electrified, ready for round two or three.

Here's a take on performance. If you're an athlete, weekend warrior, or just someone who wants to dominate pickup basketball without wheezing or giving out within minutes, conditioning is your secret weapon. Remember Henry Cejudo? That UFC champ used resistance bands for his conditioning, turning him into a machine that could wrestle, strike, and outlast many of his opponents? I've channeled that vibe in my own training. Those 20 Rounds with the Chosen Higher Band have been brutal. By the end, I'd cranked out 1,000 reps of blissful hell, feeling like Goku powering up like a Super Saiyan. My explosiveness went through the roof, and recovery? Flawless victory, Mortal Kombat style. Without prioritizing conditioning, that strength plateaus. You hit that wall where reps feel like molasses, and gains stall. But flip it – make conditioning the priority – and suddenly your lifts improve because your body's efficient at using oxygen, clearing lactate, and staying in the fight.

Now, don't get me wrong, I'm not saying ditch the weights entirely. Hell no. Strength and conditioning go hand-in-hand like peanut butter and jelly. But if you're building a pyramid, conditioning is the base. Too many programs out there glorify the "no pain, no gain" bullshit, pushing extremes that lead to burnout or injury.

How do you make it a priority? Start simple, but commit like your life depends on it – because in a way, it does. Assess your current state. If a 10-minute circuit kicks your ass, that's your baseline. Build from there. Little by little down to the smallest fraction of progress still leads to the big picture. Even bodyweight circuits are fantastic because you can do them anywhere. Do them on your off days from the gym. I'll be going 2x a week to play around with the weights and then work on the other stuff the rest of the time. Do what works for you. If you're looking for some fun bodyweight workouts, check out Darebee.com. Thousands of workouts for FREE!!!

Here's a kicker: making conditioning a priority isn't just physical; it's mental. In a world full of distractions – social media, endless scrolling – fitness is your anchor. Prioritizing conditioning builds discipline, that instinctive drive to push when you want to quit. It's like speaking a second language of grit. I've seen it in the Dopamineo Community: folks using the dopa bands for family workouts, kids building explosiveness for sports, elders staying mobile. It's inclusive, not elitist. Unlike some bro-science out there, this isn't about destroying yourself; it's about evolving. Be passionate about it – let that fire burn, add gasoline if needed. The rewards? Endless. You'll move better, live longer, and crush goals you didn't know you had.

Wrapping this up, because I could go on for days: if you're serious about fitness, make conditioning your priority. It's your greatest asset – the engine that powers everything else. Start today: grab those bands, hit a circuit, feel the burn (be sure to lock in my code POWERANDMIGHT to get a few bucks off your order). You'll thank me later when you're killing it at levels you never imagined. Be amazingly awesome, keep evolving, and remember, train smart, train hard, and let's dominate.

Going Green Kicked My Ass

On Saturday, the Chosen Higher Dopamineo Band came and the moment, I opened it, I was ready to head down for a workout with it. Quite the experience if I say so myself. This band specifically (resistance wise) is much lighter than the Black one I have. This is Dopa's One Size Fits All band where just about anyone can work with, even little kids would get a kick out of this thing. It can be used in so many ways whether you're a beginner just getting into it and learning techniques, to advanced specimens that use it for explosiveness, conditioning and speed. 

I did a circuit like usual of 5 exercises, 10 reps each but did 20 Rounds instead of the normal 10. I wanted to work on my speed and quickness. Had to stretch it a bit to get a feel for it but once I got going, holy shit it felt like sprinting. I was cruising through that workout and like always, rested only to mark off a circuit and kept going. I was breathing hard and it felt incredible. I was moving at a much more rapid rate and exploding on some of the exercises that it seemed powerful. 

The workout was 1000 Total Reps. At about round 15-16, I was starting to slow it down a bit cause I was already getting exhausted from how fast I was going. Those last few rounds weren't so slow I looked like a turtle but it was a vast difference than going Sonic The Hedgehog on that thing. I even had to readjust the band at times cause of my sweat, my hands would slide but it wasn't too bad, never let up. This fucker was no joke and to move at the pace I did, I was shocked I could still walk out of there without looking like the Walking Dead. 

It kicked my ass that's for sure and that shower afterwards was the best feeling ever. Having it being green is awesome cause it's my favorite color and it look lit up when you're training with it. Never underestimate the power of resistance bands. It's a great add on to your routine or can be done by itself like I do with it or even a finisher. Play around with it and see what it can do for you. If you're into weights going to the gym or have a home gym, you can do a band workout as a warm up for your current routine, you can do it between sets of your push-ups and squats or other bodyweight exercises, superset it with pull-ups and chin-ups, do sprints, lunges, take it out to the park or in the woods while you camp to keep yourself mobile and energized from Chopping Firewood, pre or post practice sessions in MMA or Wrestling and so much more. 

It's a great tool to have in your arsenal and it's great for kids to get that excess energy out. They can use it as resistance for their youth practice, doing animal crawls, jump, skip, whatever gets them going. Kids deserve to be healthy and this is a great tool to help them get there. Got a band for you, your son/daughter and wife, it's a workout for the whole family and get to bond together building strength and positive minds. Great for youth programs to get ready for any sport and not to mention with the type of training you can do, it builds up a hell of an appetite from burning calories like a furnace.

I'll never get over how awesome these bands are and those that do them are some of the best in the world, so it's worth something right? Get a glimpse of this band below and see if you're interested in getting one. Being able to do this stuff in my 40's is helping me stay in shape for the long haul and remember, conditioning is your greatest asset. Be amazingly awesome and keep killing it guys.

Dopamineo.com (Discount Code: POWERANDMIGHT)

15000 Reps With The Dopa Band

Well, the first month of 2026 is close to an end. This past month has been a great part of my journey especially with my Dopa Band Training. Every single day so far, I have done 500 Total reps of my Band Circuits. Some days I change up the exercises or work on ones I know and I love to do but also been giving new ones a go. Some of them work well, others are more for those who have better experience than me. 15000 Reps has been done with this thing and I'm just itching to do more of it.

No matter what whether I was in the gym or not, I made the time to do a circuit a part of my daily training. Even did one as a finisher after a gym session. That was brutal and really tested my conditioning. Quite honestly, I don't know why I'm not sore from that. With the new addition of the Chosen Higher Green Band (which I've had my eye on for weeks), it's going to be a crazy ride to keep at it with this style of training. Think my first workout with it will be either a circuit totaling 1000 Reps or do a Full Deck Of Cards twice in a row with it which is also 1000 rep total. I'll have to flip a coin on that one. Yes I' am that crazy. There is no third option LOL.

Seeing great athletes use it keeps inspiring me and seeing folks in their 50's and 60's use it to keep themselves healthy and in shape is incredible. These bands have made led many wrestlers to medal in both the Olympics & World Championships. One of the best wrestlers that also went into MMA, Henry Cejudo credits Dopamineo Training as a go to for enhancing his conditioning and technique. You can hear the man himself HERE!!! Seriously, this dude won Gold in the 2008 Olympics, 2x gold and 1 Silver winner in the U.S National Championships, 3x Pan American Champion, UFC Bantamweight & Flyweight Champion and won his first 10 Fights in MMA in a row. That's a Hall Of Fame career man. 

It feels great to be a part of this community. I ordered the Green Band along with their anchor strap from one of their champions, a BJJ prodigy named Helena Craver who has been named the #1 No Gi Women's Grappler pound for pound by FloGrappling. If you ever find some of her videos on her training, you're going to find a lot of them have a dopa band in her possession. I wanted to support her journey in Grappling because at her age, she's already reached levels most women don't in their whole career. She's only 19 years old and and has potential that may even hit Ronda Rousey status, who knows where this kid will go but I'm proud to have at least contributed something that will help her along the way. 

When you add your current routine or even do it in and of itself on days off from your regular training with the band, there's going to be some killer benefits that will be in your corner; Stamina, Mobility, Conditioning, Flexibility, Technique Building, Coordination Skills, Explosiveness, Recovery and more. It can be used for rehab or prehab, a warm up or a finisher, you can go slow or fast if you want and it's virtually indestructible. It's like the name it was given, DopamineO with the O being "Oh shit, that was great".  Build new skills, breathe new life into your fitness and be able to take it with you practically anywhere. 

I will be continuing doing these workouts for a while since I've got something cooking that I can't share with you just yet. Be amazingly awesome and be sure to grab a band at Dopamineo.com and use my discount code POWERANDMIGHT to get 10% OFF your order. There are bundles, add ons and discount plans for those in the Military. 

A New Addition To Dopa Conditioning Is Going Green

 Training is about discovery and learning how to handle certain methods not just in research but also in what your capabilities are. You've seen enough posts of the Dopamineo Band I use since I enjoy it so damn much but something within me decided to step things up a notch.

Last night, I made the decision to order their newest band that may or not be around much longer which is the Chosen Higher Band. It's the same material, same length but the resistance is much lighter and it's suited to just about about everyone since it's a one size fits all type of band. The reason why I got this wasn't to replace the black one I have, it's to utilize another approach to my conditioning with the bands by working technique, control and some power/explosiveness with one band and really hammer out my speed, reflexes, quickness and agility with the other. 

I look at it as doing one or the other on certain days and if anyone is up for training with me and doing a workout with the bands together, I'll give you the green band whether you're advanced or just a beginner with this kind of training and we can tackle a kick ass session together. It's a win-win in my book. The band is great for adults, teens and kids who are looking to stay fit and build up their condition and stamina. 

This particular band is awesome for working techniques in various sports like Wrestling, Boxing, Judo and even Football. College level athletes use bands like these to drill and work on moves that can be used in regular games. Some of the best wrestlers in the world work with bands like these as high up as the Olympic & World level and quite a number have won medals in the process and credit these bands for developing their technique, leg drive, speed and durability. Little kids can even use this thing for youth sports training and even get excess energy out that can be a part of doing bodyweight and playing on the playgrounds. 

One of the best perks of having bands like these is that it's virtually indestructible. They've even had contests from various practitioners on who can snap the band. As far as I know, none of them were able to do it and these bands already can be put through the grind. If I venture to guess who can possibly snap a band, maybe Brian Shaw or a strong wrestler with insane grip and shoulder strength. Other than that, this thing has been tested in ways 95-98% of other bands would snap within seconds of even on the first use. Myself, I have pounded this band on concrete, dirtied it up, stretched it to the best I can from sprints and explosive training and still don't see a scratch or even a tear in this fucking thing. These bands, make chest expanders and even ones powerlifters use for training look weak. 

Working with the band has helped my training outside of it very well and strengthens my mobility and flexibility. At 41 and seeing many athletes my age already having knee replacements, hip replacements, ankle tears, joint problems and are in constant pain, I feel it's my duty to help those minimize those things to living pain-free as best as possible along with my own training. You've heard enough of my story and some of the things I've been through and you know that I've had enough dealing with pain that I wouldn't wish on anybody and don't want to experience it again. I don't believe in going to such extremes anymore of doing things that challenge the risk to reward ratios. With the band and even bodyweight I'll do high rep work (in total) but not make it my whole existence, I want to walk out of a session with gas left in the tank, not feeling so sore I can't move well hours or even a day later and also don't need to push it to the point of feeling pain. That whole "no pain, no gain" thing is bullshit, it may be something bad ass you want to think of in your 20's, maybe 30's but 40 and beyond, it'll be harder to heal up again and injuries are at a greater risk of happening. I'd rather have a brutal session that makes me feel great and alive than to go so hard that my bones are tested to see if they snap. 

Conditioning is your greatest asset along with long-lasting and temporary strength but that's for any age. As we get older and priorities change even by the smallest fraction, the ability to get up off the floor, being mobile, limber and agile becomes assets that you'll want to have moving forward. That doesn't mean you can't have insane sessions, as long as you can keep at it without needing to go to the ER or be sore that it takes away certain aspects of your daily life for a period, do what's possible. I have believed in since I was 21 years old that daily training is valuable and in part necessary to have a long and quality life, but it is important to understand when to go hard and when to back off a bit and focus on things that keep you moving. 

Made many mistakes along the way but as of right now, I'm where I'm supposed to be at this point in time and I'm loving that I don't live in pain, able to climb stairs with ease, walk for miles with a vest on and workout anywhere I want. This band will be a great addition (not supplementary) to my arsenal of continuous training and building knowledge of what I can do as time goes on. Come and grab one before it's gone at Dopamineo.com. Use my discount code POWERANDMIGHT to get 10% off the order, that's $8.30 from the full price so nearly 10 bucks off just using my code. What have you got to lose? 

Be amazingly awesome and keep killing it in your journey. Live pain-free and own your workouts.