Flow And Rhythm With DopamineO Bands

Many look at strength training as a rugged and consistent need to be brutal and forceful along with being rigid to the degree where we only move in a straight line when in reality, it's more than those things and strength isn't just about Brute Force, it's about channeling a flow that paints a picture to utilize what is true strength. When it comes to the DopamineO Bands, it's not seeing what you do at it's peak stretch. When you stretch the band, the more you bring back, the heavier it's going to feel when you do exercises with it. It's finding that balance of resistance but able to move with precision and power in just about any direction. An idea is to see it as a partner that works with you. 

Yes technique and work ethic is part of it but in all aspects, it's really how you make it your partner. A dance with rhythm and creative entities that make a workout look effortless and powerful at the same time. The uniqueness of it compared to other bands I've worked with is that it takes the stiff mechanics out of the equation and let's you build your imagination through the movements themselves beyond the reps and whatever.

It strengthens the motion that is congruent with the style of play you make with it. An example of what I mean.....

One of my favorite moves is what's called the Propeller which is an exercise that consists of training duck unders in wrestling along with rotational mobility and a twist. In the beginning learning it, it looks like a complicated move but once you understand the flow with the body and the band working together,  it's not a stiff move, it's a form of what I call Ballet Strength or Dancing Strength. It's your partner, you put trust in it but it also has to have trust in you otherwise it won't have the same effects. The technique in and of itself is a practice but once you feel the placement of your body and the way it truly is done, there's fluidity. This particular move is not just a full body exercise, it tells a story.

When you flow through with the Band, you're not just working out, you're bringing something to life that builds strength from a different perspective. In terms of just looking at it or done analytically, it's really just a particular exercise that does build something whether strength, mobility and rotational power but when you flow into it and have a rhythm that mixes with your imagination, it becomes something different, something greater and an exercise that enhances your explosiveness and speed. 

Dopa Bands were made in a sense to help bring techniques to a bigger platform for wrestling practice and working on moves for MMA but from another POV, it's fitness aspects can open doors to really unlock areas of your mind that seem limitless. It's not meant to build muscle to look like a Mr. Universe, it's true purpose in my eyes is to teach you how to use the true power of your imagination to create workouts that are lively and thinking 4th Dimensionally as Doc Brown would say. When you stop seeing things analytically and seeing them as a way to strengthen your body beyond the basic formalities, things will change. Your body will be doing things that didn't seem possible and training things that you didn't catch before and have this electrical impulse to move fluidly. 

Train more lively with the Dopa Bands and find out what your true strengths are when you add in your imagination. There's a whole other world that you haven't see yet. Be open to it and be amazingly awesome. Go to Dopamineo.com and find a band suited to your weight class. Use my discount code POWERANDMIGHT to shave some bucks off your order and start your ass kicking journey. 

The Mishra Dand Exercise – An Ancient Exercise That Builds Unstoppable Conditioning

In a world drowning in gimmicky workouts, quick-fix apps, and fleeting fitness trends, there's an ancient beast lurking in the shadows of history, waiting to awaken a force within you. It's called the Mishra Dand – a powerhouse exercise straight from the heart of ancient India, forged in the fires of yogic wisdom and wrestler grit. As someone who's delved deep into the realms of strength and resilience, I've been learning what this move can do to turn mere mortals into legends. Today, I'm here to ignite your spirit and give you an idea on why the Mishra Dand isn't just an exercise; it's a revolution for your body, mind, and soul.

Let's start at the roots. The Mishra Dand, often spelled as Mishr Dand or Misr Dand (derived from the Sanskrit word "misra" meaning "mixed" or "blended"), is a dynamic fusion of the traditional Hindu Push-up (Dand) and elements of the Baithak (squat). This isn't your granddaddy's push-up; it's the OG burpee of the East, predating modern CrossFit by millennia. Born in the akharas (traditional wrestling gyms), where pehlwans (wrestlers) honed their bodies for epic battles, the Mishra Dand was a staple in the Vyayam (exercise) regime. Think of it as a seamless blend of yoga's fluid grace and raw, explosive strength training. Historical texts and oral traditions from Indian martial arts like Vajra Mushti (Diamond Fist) reference similar movements, used by warriors to build endurance that could outlast sieges and stamina that turned the tide in combat.

Why does this matter? In an era where we're chained to desks and screens, the Mishra Dand reconnects us to our primal heritage. It's not about vanity muscles; it's about functional power – the kind that lets you conquer mountains, dominate challenges, and rise above adversity. Strength isn't built in isolation; it's woven from discipline, flow, and fire. Incorporating the Mishra Dand into your routine is like unlocking a secret level in the game of life, another version of the Game Genie if you will.

Here's a variation of how I've been doing it and have already gotten a total of a couple hundred since I started with it.....

Aim for 3 sets of 10-15 reps initially, but listen to your body. Do your best to keep form. Some perform this so explosive it seems radical but when you slow down the speed a smidge and focusing on control, it's a hell of a workout.

Visualize it: Imagine a warrior flowing like water yet striking like thunder. That's the Mishra Dand in action.

The benefits? Holy shit, where to start? Physically, this exercise is a total-body annihilator. It torches fat faster than a bonfire, making it a marvelous tool for weight loss – ancient pehlwans swore by it to shed pounds while packing on muscle. Your chest, shoulders, triceps, and forearms get sculpted; quads, hamstrings, and glutes fire up from the squat element; and that core? Toned to perfection, with improved posture from the spinal stretch. Studies on similar movements, like Hindu push-ups, show enhanced cardiovascular endurance, boosting VO2 max and stamina. But it's the agility that sets it apart – the explosive jumps build fast-twitch fibers, turning you into a nimble force ready for any challenge, be it sports or survival. Some of the wrestlers who still practice this have some insane physiques.

Mentally, this exercise is pure inspiration. Each rep is a battle against gravity and doubt; conquering 100 in a session (a common akhara goal) or within a day, instills unbreakable discipline. It's therapeutic too – the yogic flow reduces stress, balances hormones, and elevates mood via endorphin rushes. Imagine starting your day with Mishra Dands: You're not just working out; you're ritualizing victory, channeling the might of ancient sages who used this to prepare for enlightenment and war alike.

But wait, it's more than just muscles and developing a strong body. The Mishra Dand embodies philosophy. In Indian lore, it's tied to Hanuman, the monkey god of strength and devotion. Each rep honors that, devotion to self-improvement, strength in humility. 

Challenges ahead? Absolutely. Your first sessions might leave you gasping, muscles screaming. But that's the forge, rest as long as needed between sets and slice off those periods little by little. Start small, build consistently. 

 Embrace it, and unlock that power within you. Rise, flow, explode – repeat. Your body will thank you, your spirit will soar. Be amazingly awesome and find out what you're capable of.

What Courses Are Trash Compared To The Real Deal?

 There are times when we research what programs can work for us as individuals that it could be overwhelming because of the plethora of information out there. The trouble is at certain points, you're going to run into Ad Copies or snippets of a course that seems promising but rarely if ever delivers. In my own research, I've found a few books that are just bad ass and will have significant knowledge that is useful throughout the rest of my life, others I have gotten were so terrible that I either gave them to a friend or tore it up and threw it in the trash. 

There are some really smart marketers out there that have the best intentions when it comes to their ideas, however; some are only good at the marketing stuff and horrible when it comes to the courses themselves. False advertising for one, giving you routines that even advanced people are like "what the fuck is this?" and form patterns that are blatant rip offs of others. That's the harsh truth and often, it can be a gamble with what you're going to get. 

Matt Furey's Combat Conditioning book was ahead of its time and he marketed it well and it helped a lot of people including me but yet it had some missing things and whether it was deliberate or not, overall from a POV, it's pretty crude when it comes to the explanations of how to do the exercises but I did like the Cartoon Version of the course which I still have in my possession. The exercises themselves are awesome in their own right but again, there were pieces of that puzzle that didn't completely hit the nail on the head for me even now. 

Recently, I was asked to review some guy's book called Jump Rope Mania or some unoriginal title like that which to me sounds like a rip off, then again he has a website that has the same name as a Movie Franchise about Cars & Family featuring Vin Diesel which to me sounds like a copyright violation. Knowing his writing style from the past and his bullshit take on faking reviews, I'm not going to read that trash nor would even keep it around if it was given to me for free, I would film myself tearing that thing up and setting it on fire, that's my review for it LOL. Books like that are trying to discredit the real guys like Buddy Lee and others that have more talent and knowledge in their pinkies than this dude has in his entire body. 

It's part of the chaotic world we live in. Some courses are very good, well written and show what true fitness is about. Some others are very outdated, makes grammatical errors that even a 1st grader would notice and although the intention is admirable and the exercises look great, there's something off about them. It makes you wonder why they don't have an editor or proof reader that knows the difference between Their, There and They're. 2 Isometrics books I have are virtually identical to each other when one came out a year or two before the other and the Authors are completely different from different background and countries. Both have the same history lessons and even down to the order of exercises by body part, it's that uncanny. 

One of the books in my collection is Overcoming Isometrics by Matt Schifferle which I've talked about and reviewed before. Overcoming Isometrics is by far one of the most comprehensive and clean cut courses of the last 2 decades or even longer on the subject of Isometrics. It takes you through not only the exercises but the components behind what makes Isometrics one of the purest forms of Strength Training in existence. Read many articles and several books on the method and none are compared to this because it cuts out the bullshit and doesn't market itself as some run of the mill same old crap. There's no ego involved, there's no scientific jargon where you'll need a Phd to understand, it's thorough in it's explanations to Synergistic Strategies and formalities on how to build muscle while being as injury-free as possible.    

There are those out there who put out courses and are somewhat "successful" if you want to call it that but the real issue with those guys is that they don't really care about if it helps people, they only care what goes into their wallet and use false followers to manipulate into buying their shit. They brag like they're royalty about things that are downright sick and degrading to the human condition and treat others (especially women) like trash. That's a dumpster fire and they're the same people who would piss on a homeless person. These are the types that write trash books and courses that don't do anything for anyone except learn the truth about their true agendas. There are people who have subscribed to these guys and have left the flock cause they got tired of reading the same crap over and over along with needing refunds for courses that have even been on Pre-Orders for YEARS!!! Like I said, it's all about money to them and have nothing to offer health or exercise wise. 

Another book that is the real deal was Ed Baran's Animal Kingdom Conditioning Trilogy. These took basic and progressively hard animal moves and molded them into a series of exercises that became grossly underrated in terms of what it did for those looking for a different way to train than to do typical bodyweight exercises or even weights. They're no longer available because Ed had shut down his websites and dedicated his time to training generations of gymnastic practitioners and have time away from Online Training stuff. I still have his email and might send him something soon. The third book of that series was made for kids. He even held an online contest that I won and the prize was a free book out of any of the courses he had and chose that book and have it sent to one of my nieces who was around 8-9 at the time. This was back in late 2010-early 2011 I believe. I ended up with a PDF which Ed gave to me later on cause I wanted to get an insight into it and teach it to kids I knew by playing. Always had fun with those exercises and the kids enjoyed doing them at the time. Those kids would be in their early to mid 20's by now.  

There are courses out there that are really good and in the major areas of the fitness world like those from Al Kavadlo, Dan John, Erwan Le Corre, Ido Portal and Steve Maxwell. These guys are some of the best in their respective field of training and although a few can be unorthodox, they've helped many look at fitness in ways that we can't imagine. These aren't cookie cutter commercialized trainers like a Jillian Michaels or someone of that sort. 

You can find some of the best courses from the real ones here throughout or you can research on your own, either way, I want you to find what helps you achieve your goals and what will give you one hell of a journey in this world of Physical Culture. Be amazingly awesome and don't forget to send me your feedback, questions or just want to know what's up with some of the latest things I got going on here. Keep killing it.  

I Get Knocked Down But I Get Up Again

 Remember that one hit 90's song? Classic. I was 13 when that song came out and it was all over the place for like a month or maybe a tad longer and then it died worse than Mel Gibson at the end of Braveheart. Every now and then it's nice to hear something retro like that (is music from 1997 considered retro?). Anyway, back to the show....

Nothing in life is ever really easy, if it really was easy, it be boring as shit. We all have moments of failure but when you get back up with a vengeance, it makes you appreciate how much failure really is a great teacher. Sometimes in this chaotic world, we just need to keep on going even when we get hit around. In the words of Steve Rogers "I can do this all day". Training is no different, we try things, we fail at certain attempts but we figure out a way to come back and make it better.

I made a video earlier today just doing a few things with bodyweight and the band but once I got into it especially the editing and then putting music to it, it turns out that it was more than just a fun thing to do, it helped ignite more of the passion I have for fitness and training. At least one thing you'll see is me Skipping rope which is extremely rare cause I've only ever filmed a couple times before, but not at the speed I was doing. After yesterday doing a few hundred jumps, I wanted to give a quick glimpse of what I do with it. Just basic jumping really, nothing special. The other stuff, some I haven't done in forever and even added in the Mirsha Dand that I'm still working on, I'll show doing more reps at another time. 

Some of my demos don't get viewed as much, others exploded a time or two but that's one of the things I like about doing them, they're not glamorous or anything, just me being me and adding some tunes to it. I don't do it to get millions of views (maybe some day, who knows), I do it cause it's fun for me and some like it which makes me happy, even a few were inspired by them. Some stuff may look cool and downright crazy at times but I don't get those the first time out. I sometimes film a lot longer than you would think. Whatever I post up, I failed multiple times and done multiple takes before getting what I want out of it. That's one of things Bud Jeffries did with many of his videos, he would often spend hours on one or a few things to get the right shot before posting anything. Some of the things he did were even things I wouldn't attempt to do and he made them look bad ass. Damn I miss the big man, it'll be 3 years since he was taken too soon from this world over a week from now. 

There are people out there who are perfectionists and try to do things that are so crisp that it looks like they never needed to practice in their life, but sadly, life doesn't work like that. Being a perfectionist has its perks for some and they thrive on it. For others, it can bite them in the ass because if all you do is chase perfection when it never comes around, you miss out a lot of things in life. It sucks but it happens.

We do what we can to get back up even when have had our asses handed to us. What is important is not to just shrug it off and rub some dirt in it, but to keep in mind that success can come when we get back on that horse. It's easy to just give in. There are some things that can't be fixed or be a solution to a problem for whatever reasons depending on the situation. We can however, move forward with what's possible and build success as time goes on. I have quit and given up on a few things in my life, things I can never share on here but those who know me best know what those are and what I've done to create my own successes later. 

Keep being amazingly awesome everyone and keep killing it in your journeys.  

Always Experimenting: The Type Of Training That Keeps You On Your Toes

 When you're a student of the game, it's important to not only find what gives you the most benefit, but also figuring out techniques, routines and different methods that keep you on your toes. The perfect routine for the general population doesn't exist. It does however, become something for someone when it comes to their individual goals. It is important to know the basics, that's a given, once you understand them after a period and applying certain things, build your foundation and what helps you achieve what you want.

I've been experimenting with stuff for decades and pick a few things here and there or switch things around to give myself something to work on. I've probably experimented with more variations of squats and push-ups than I care to count, many positions of isometric exercises, thousands upon thousands of step ups and made circuit training with the Dopa Band one of my specialties. It's not a brag or anything, it's the truth but also just continuing to find ways to train that makes things outside of exercise awesome within life itself. 

If you haven't figured it out by now (or those new to this blog), I'm not the most stable guy to stick to a particular routine. I'll work on one for a bit but not as long as others might like a specific schedule with these many exercises for this rep/set scheme set up. I like switching things up often cause that works for me. If I did have to pick specific routines that I've somewhat stuck with more often than others is my Joint Loosening routine or one of my circuits with the band, 5 exercises for 10 reps for 10 rounds with as little rest as possible if at all. I don't do the same exercises in those circuits in the same order either, those change up to work on various muscle groups while keeping it as full body as possible. 

One exercise I was practicing today and yesterday was the Mishra Dand Exercise which in Laymen's Terms is an old school exercise based in India that is like a short burpee that includes being in a squat, jump back into doing a variation of the Hindu Push-Up, jump forward into the squat and repeat. Yesterday, I was really working on getting the technique down which I picked up on pretty quick but still have some improvement to do. A few sets of it and it was fairly interesting. It's quite a whirl to learn an exercise that has been used for centuries to help condition wrestlers in the art of Kushti. Today, I did 100 of these in sets of 10, resting as long as needed between sets plus focusing on form more than anything. I did speed it up partially but that was just part of the groove I was getting into. 

Conditioning is always a priority in my book but having strength that lasts is also a perk you don't want to sleep on. Whether it's doing bodyweight, weights, bands or all the above, strength is the cousin to conditioning and it's important to not just be able to do something temporarily, but also to keep at making it last. High Rep, Low Rep, Small Amount Of Sets or Larger or one big set of doing as many in one shot all work but it also depends on where you're at and what you want to achieve. If you're one of those extreme fanatics that tries to break a record every workout, cool, hope you don't kill yourself in the process but don't be telling everyone that have to do the same thing, that's not how this works. We all have a different journey, a different way of training and have different goals. Maybe I'll bring back a post about What Really Grinds My Gears when it comes to people telling others they have to do this or that because their way is the only thing that matters. Then again, someone might steal the idea and make another fake review out of it, who knows, who gives a fuck right?

Experimenting has its perks but also has draw backs. Not everyone needs to experiment with EVERYTHING, some are better off doing basic things and keeping the fundamentals in their arsenal, others may have other ideas and want to work on things that are beyond the basics and do crazy shit very few are doing at all. When I look at experimenting with things, I look at it like what can I formulate that enhances my imagination and keeps me injury/pain free as possible and then create a mixture that works in my favor. Does what I do benefit every single person? Maybe not, do what works in your favor. Giving you ideas and thoughts on the basics and a few others is easy, what you do with the knowledge is up to you and I'll always help out in any way I can. If I were to train somebody, I'd observe how they move and find things that can be improved on based on their body language and then show what could be useful in this format or in this direction. It's like we're experimenting together and working towards the same goal and that is to make you better for you. 

Be amazingly awesome and keep experimenting. Create your own formulas and thrive with fierce intensity. You got this.   

Buddy Lee: Olympic Wrestler, NCAA Division 1 Standout And Marine Shows You Why He's The World's One And Only True King Of Jump Roping

Holy shit that's a mouthful don't you think? Well guys, here's something for you that I think you'll get a kick out of. Let me paint you picture of a glorious masterpiece: You're stuck in a rut, grinding through the same old workouts that feel more like a chore than a conquest. I'm here to tell you about a legend that shows you one of if not the cream of the crop when it comes to Jump Roping: Jump Rope Training: Second Edition by the MAN, Buddy Lee. This isn't just a book; it's an epic map wrapped in a rope.

Buddy Lee, the former U.S. wrestling champion who's basically the godfather of jump rope mastery, has leveled up his best-selling guide. This second edition is bigger, badder, and bursting with more wisdom than a philosopher's beard. We're talking a system that's been battle-tested by over 25 U.S. Olympic teams. Yeah, you heard that right—Olympians, the elite of the elite, are skipping their way to gold with this stuff. If it's good enough for them, imagine what it can do for you, the everyday hero chasing that next personal best. Just learning about this book makes me want to get back on the rope again.

So, what's inside this treasure trove? Buddy doesn't fuck around. He breaks down jump rope training into workouts that hit every corner of your athletic arsenal. Endurance? Check—build that unbreakable stamina to outlast any challenge, whether it's a marathon or just surviving a killer workday. Strength and Power? Boom bro! Learn ropes that explode your muscles into action, turning you into a human catapult. Speed and agility? Dude, you'll be dodging like a damn ninja in no time, weaving through life's obstacles with the grace of a gazelle on caffeine. And don't forget balance—because who wants to be that guy toppling over mid-squat? This book ties it all together, making you a well-rounded beast ready to dominate. He even makes the basics look bad ass.

The second edition dives into the cutting-edge stuff: rehabilitation for sports injuries. Been sidelined by a tweak or a tear? Buddy's got your back with rope routines that heal without the boredom of traditional PT. We're talking smart, progressive jumps that rebuild the body stronger than before. And optimizing body composition? Say goodbye to stubborn fat and hello to that chiseled physique you've been dreaming of. It's not about starving yourself or living on kale shakes; it's about efficient, fun training that torches calories while building muscle. Buddy explains the science without making your eyes glaze over—think practical tips that you can apply today, not later.

Now, here's where it gets really interesting: sample sport-specific programs for over 40 sports! Whether you're a baller dreaming of crossover dribbles that leave defenders in the dust, a soccer star aiming for lightning-fast footwork, or even a golfer perfecting that swing with better balance—there's a tailored plan waiting for you. Tennis? Check. Boxing? Double-check. Heck, even sports like surfing or skiing gets the jump rope love. Imagine customizing your workouts to crush your favorite activity. I've heard of those who practice the wrestling program (nod to Buddy's roots), and their takedowns felt like they were powered by rocket fuel. It's inspiring stuff—makes you feel like you're training alongside pros, even if you're just in your garage with a $10 rope.

Let's keep it real, though. Jump roping isn't all sunshine and double-unders. We all have had our share of failed first attempts that hit harder than a bad first date—tripping over feet, rope slapping the shins like an angry serpent. But that's the beauty of Buddy's system: It's beginner-friendly yet scalable to elite levels. He starts with basics—proper form, rope selection (pro tip: get one that's adjustable, folks)—and builds up to advanced tricks that'll have you feeling like a circus acrobat. And the entertainment factor? Forget monotonous reps; this is playful, rhythmic, almost like dancing with gravity. Crank up some metal or hard rock like The Hu and you'll be swimming in a powerful state of being. Turning sweat into a symphony of destruction (Megadeth anyone?).

What makes this book truly inspiring is how it shifts your mindset. Jump rope isn't just exercise; it's a metaphor for life. Every skip teaches resilience—miss a beat? Jump back in. Build speed and see what your capabilities become. It's accessible anywhere: park, living room, hotel room on a business trip. No fancy gym membership required. Buddy's stories from coaching Olympians will fire you up—tales of athletes overcoming odds, ropes in hand, proving that simplicity breeds supremacy. It's not about becoming an Olympian overnight; it's about elevating your daily life. You'll feel better—energy in the tank and not drained. Look better—lean, mean, and confident. Perform better—in sports, work, life. It's one of the proven paths to peak you.

If you're skeptical, think about this: In a world obsessed with gadgets and gimmicks, jump rope cuts through the noise. It's ancient wisdom meets modern science—used by warriors, boxers, and now you. Buddy Lee isn't selling hype like some people who learned a few "moves" and thinks he's better than guys like Lee; he's delivering results. Over 25 Olympic teams can't be wrong. So, why not give it a whirl? Grab the book today—it's your ticket to next-level training and health. Start with a basic routine: 10 minutes a day, mix in some footwork patterns, and watch the magic unfold. I may join you in that, it has been a while but with Buddy on our side, things can have an impact more than we want to believe.

It's entertaining because it's empowering—turns the mundane into the magnificent. Engaging? Hell yes—Buddy's passion leaps off the page like a perfect crossover run. Inspiring? Absolutely—it reminds us that greatness is just a skip away. Don't just read it; live it. Rope up, level up, and let's conquer together. What's your first jump gonna be? Hit me in the comments, give me your insights.

Lastly, I got a comment recently that was pretty tedious and boring by some Anon that asked "Is jumping rope really necessary"? Here's my take.....

Necessary for what exactly? Be specific. This is where I question people sometimes especially their motives behind comments like this. From my POV, depends on the goals you have and what you want out of it. In truth, it's another tool to add to an arsenal that is old school and has a lot of benefits. I'm not the BIGGEST jump rope fanatic and sure as hell don't need to be on someone's ass if they're not into it, if you want to do it, go kill it and have a book like this on hand; not some offshoot bullshit cookie-cutter types like one I know of and he couldn't shine the boots of any of the greats. If you're not into the rope skipping thing, cool, there are plenty of things you can do to work your agility and conditioning. 

Be amazingly awesome whether you Jump Rope or not. It's not some do or die thing you HAVE to do, it's about benefiting you. Have a blast and like I said, if you WANT to skip rope, make it worthwhile and I'm rooting for your success. There is a 2018 Book from Buddy you can grab as well called 101 Best Jump Rope Workouts: The Ultimate Handbook for the Greatest Exercise on the Planet. Find even more workouts that will turn you into a machine that doesn't know the meaning of the word TIRED!!!

Have I Committed Cardinal Sins In The Fitness World?

 Granted I'm not a complete traditionalist but I do practice quite a bit of the old school style of training as opposed to whatever is going on with the style or trends of this century. Certain things come and go when it comes to training and learning how to do things more instinctively, that's where I feel like I thrive at. 

I have written in recent times about the bullshit myth of "If you ain't squatting, you ain't training" being a possible controversial take. I've been doing more squats lately than I have step ups for reasons that have nothing to do with it being some kind of requirement or need. I work on various squats with the band, bodyweight and isometrics because they're fun to do and it keeps things in check. I miss doing step ups though which I actually haven't done in probably a couple months at the most. Those are really brutal when you put on a weight vest and do 500-1000 of them. 

So did I break any rules or sins when it comes to leg training? The truth is....Who really made up these rules to begin with? Squats are essential and should be practiced in and of themselves from a certain POV, I do believe in that. Now, I personally believe those who "make up" these rules are the dogmatic types that have large egos and wouldn't know how to help others when it comes to true squatting because not everybody is able to squat the same ways. For instance, if someone is 5'8 and has a long torso but shorter legs, squatting (depending on the variation) may have a better learning vibe on how to work a deep squat but if you took someone who's say 6'6 or something around that level of height, squatting is going to really depend on his mobility in the knees and hips because a full squat for him may only be half the range of motion. If he goes any deeper, he'd be testing the elasticity of his ligaments. Granted some guys trained well enough to make a squat look so effortless that you wonder what the hell he truly did to build that level of flexibility (Alexander Karelin anyone?). It's incredible what people can do.

When I squat, there are things I need to be aware of. Example would be if I had a wider than shoulder-width stance, I can go pretty deep and hold it for 10 minutes or more if I felt like it. Toes pointed diagonally and it may take me a few seconds to plant my heels flat but once they're completely flat, BAM I'm holding it pretty well. For reps, it can be tricky but I don't have issues doing them up to 500 using a deck of cards when I add in the goblet style with the forearms being really close together which is called Pan Squats based off of the Satyr from strongman Kevin Wikse. Now if I put my feet at shoulder width or narrower, that is very weird for me and not in a good way either. Because of the rod and pins in my shin and ankles, it limits the amount of flexibility because the deeper I go into it, the more it becomes painful for me. With the Hindu Squats, going down and lifting the heels up helps immensely. The further in I bring the legs, the more my heels won't be able to touch the floor. If I attempted to do a full ATG squat with the feet together, I won't be able to keep the heels down, it's not an excuse or anything that's just how my legs are and I'll feel incredible tightness below the knees that does not feel good or comfortable whatsoever. 

So have I committed some rule when it comes to squatting, some say maybe or even definite but most who know me and seen what I'm capable of up close will tell you what I do is enough for me as an individual and it works really well along what I believe in when it comes to squatting in general. Another "Sin" or "Rule" that I may have broken is on the subject of Pull-Ups. Are they really required? Over the years, I have mix feelings about the importance of Pull-ups and the older I get, the more I view it as another tool in the arsenal that have benefits for plenty but I'm not going to go on a rampage if you don't do them. Are there right and wrong ways to do them? Very much so. What I've written in the past about the importance or requirement wasn't 100% my own opinion, it was based off an inspiring and interesting article from Vahva Fitness and how it talks about pulling movements. You can read the article HERE...Here is a direct quote from this article to give you a glimpse of what it talks about, this is from Eero's words not mine "You can find lots of examples of balanced and strong physiques from dance, yoga and qigong of people who never go to the gym and never do pull ups. Yet, they can have amazing postures and even nice back development with visible traps and bulking lats."

In reality, Pull-Ups are awesome and I'll do 10-20 of them in my own workouts from time to time but priority wise, I'm more into doing bodyweight rows, Hybrid Iso Pull-Ups and Isometrically pulling down on my WorldFit Iso Trainer Handles while standing and still get a hell of a back, core and grip workout from any one of these. That works for me and I'm not ashamed of it. So, again, did I break some sort of rule when it comes to Pull-Ups? Short answer...FUCK NO!!!

Every individual has ways of developing their body to get a great physique that isn't from a conventional or traditional point of view. Some will be better at using machines and free weights, others at bodyweight, bands, isometrics and other things. Some will have a complete variety of both traditional and non traditional forms of exercise that work for them. Bodyweight and Isometrics alone can benefit many and it's a top 3 of the greatest forms of exercise because they can be done anywhere, anytime. However, some may like to add a thing or two to keep their mind working for their own journey. Now if one was in prison, if you're confined to a cell 23-24 hours a day, bodyweight is most likely going to be your best friend (Charles Bronson bro) so do what's possible. You truly have a limitless imagination, many just haven't ignited it yet but once you do and have knowledge of your own body and fitness programs, there's no ending to what you can come up with. 

So to end this, if anybody has rules set up for you that don't make much sense, those are probably the ones not to be trusted mainly because they set up their own rules and only care if you follow them or not and will treat you like a slave if you follow their rules. If you don't follow their rules, you're a loser and have no business training for yourself. That's pure bullshit man. Learn the ins and outs of fitness and customize what works best for you. If you have a personal trainer, they may be different cause they have certain things required of you to do to help you get better but that's not the same as some whack-job telling you this or that based on their own bias and one track mind. Be amazingly awesome in your own journey and if things work for you that give you success yet you're told there's some dumbass rule you're breaking, I'd say be a fucking rule breaker cause those rules aren't meant for you. 

Real Dopamine Without The Dark Side Effects

 What is the simple definition of Dopamine? Well, in a nutshell, it is both a hormone and a neurotransmitter made in the brain. The nervous system uses this to send signals/messages between the nerve cells. The messages also travel between the brain and the body. When you get that high like from a run or workout that kicks in the "feeling good" vibes, that's where we get dopamine. Now that also means you can get it from doing drugs like heroin and other things. That's the dark side to getting it and that's just bad juju magumbo bro.

Like anything, there has to be a balance. Too much dopamine leads to a world of problems but the same can be said for having too little of it. It's not wrong in and of itself to feel good but it is wrong to chase it to the degree where it's the only thing that matters and you don't want to feel anything else. We can get it from eating too much, abuse alcohol or in the point for this post, working out too much.

There is such a thing as exercise addiction and like with drugs and drinking, this form of addiction comes from the need to push to extreme limits as a fix for a plethora of reasons whether it's to lose weight, run for countless miles that can lead to injuries or to look better. It's not an uncommon thing, matter of fact, it is taught in many places in the fitness industry that more equals more results which is a myth in reality. There are some who can go and be able to workout hard while functioning in regular life and then there are those who have a need to do this or that and if they don't do that, they will die or something along those lines. 30 minutes of cardio, an hour of weights, 20 minutes of stretching, even making warm ups as long as workouts to even begin with before doing anything else and you're told to do this frequently. Some will go as far as to train or workout up to 6 hours a day minimum without being a professional athlete or training for some competition, that's just their day. That alone can be dangerous.

In my journey, I rarely ever train more than 4 hours a week and that's just since I joined a gym. In most cases, on average without going to one, it be a miracle to hit 2-3 hours in a week. Some days, my workouts are 15 minutes, others 20-30 and some workouts are no more than 5 minutes in total like my Bear Crawl Sprint Workout where I do 10 Rounds of 10 sec on/20 sec off. Since I've joined a gym, I'm training more throughout the day, because I like being active where I would go in, do a few things for 45 min to an hour, come back home, eat, go about my day and then do another workout later like the Dopa Band Circuits for 15-25 minutes. I may even throw in a short workout for my neck to keep it well conditioned and strong. Do I do this every single day? No, maybe a few times or less. When I'm not in the gym, I just do stuff at home or go down to our rec center. I do something everyday no matter what but not to the point where I'm taking it to extremes and killing myself. 

When it comes to the Dopamineo Bands, the name itself is the definition of getting a dopamine high which for me is always one of the best ways to achieve it. It doesn't take too long either and you can go about your day feeling like a million bucks but still have your faculties in order like mental clarity and still have energy in the tank as opposed to being so damn high that you can't think straight and have the energy of a sloth. 

Training with these bands have perks that are perfect for your current regimen or have a goal to be in better condition. Great for prehab/rehab, can be used for warm-ups, finishers, cool downs or my personal favorite being circuits where you move from one exercise to the next without resting doing maybe 4-8 of them, mark it off and repeat or you can rest as long as needed whatever you choose. I always feel great after a session with these, not to say I don't feel good with my other stuff, that's a given but with the Bands, it's a bit more unique at least in my experience. It could be different for somebody else and that's great. I don't chase the high from the training, I naturally gravitate towards it and the workout may be hard but the reward is just fucking sweet. 

You see, dopamine isn't a terrible thing to have if it is done right and with a positive aspect to achieve it. Who doesn't want to feel good and have the feeling for a moment where the world is just awesome. Like I said before, there is a dark side to it and people chase it to numb their pain whether it's physical, mental or emotional. I admit to chasing it to numb my own pain but I ended up going down a rabbit hole that was pretty grim but I was aware enough to stop myself and climb out of it. I've known addicts that took sometimes decades to get out of their own rabbit hole and have made something of themselves but I've also seen and been around addicts that don't even have a sense of reality anymore and never got out of that rabbit hole where it was a constant chase. I'm not even talking Drug Addicts either, I'm talking adrenaline junkies, alcoholics and those who do nothing but work their ass off with no hope of a real life. 

Training to have that high from a positive standpoint is a beautiful thing man and that's what I love about doing Band Training. It's not the ultimate workout or anything but it has its benefits that can be useful to many when they give it a chance. Is it going to fix anything, maybe or maybe not but it won't fix everything. There are things in life that can't be fixed, that's reality but if something can change your course and put you on a path to where you don't chase the high and gives you something of a better quality of life whether it's striving to be pain-free, better awareness, health or developing greater attributes like strength, stamina and mobility, that's where true power comes into play. It's not all about physical capabilities, it's about striving to have better mental health and well being. 

Get your hands on a Dopamineo Band and build the quality of health for yourself and even loved ones if you want to do a bundle (DopamineO.com). Use my code POWERANDMIGHT to get 10% OFF your order and don't forget to share this on your Social Media pages. Send me a note and throw some feedback this way (No Anonymous Please). Feel free to ask questions and looking forward to hearing from you. Be amazingly awesome and have a great day everyone.  

Death To Health In The Fitness Industry?

 With all the advancements in nutrition, sports science, exercise adaptation and manipulating the body to do many things, the fitness industry is still creating flaws that are slowly killing the real application for what fitness is in the first place....About TRUE HEALTH!!! Sure there have been enhanced breakthroughs where people have longer life spans than what the average age was let's say in 1930 but there are still problems that aren't getting attention that spills crisis and that's the issue with those who take things to the extreme.

Just yesterday I read more than 25 bodybuilders alone that we know of, averaging 35 years old and up dropped dead due to many factors beyond steroid usage. That scares the shit out of me cause I'm over 40 and outliving some of these guys when they should be having lives that end too soon. It has become a serious issue in the industry as to why these things are becoming a normal thing when in reality it shouldn't be normal at all. Granted Bodybuilding today is a sport that has little to nothing to do with health and since the dawn of guys like Dorian Yates and Ronnie Coleman, it is destroying the very foundation to what is healthy and living a long life of quality. 

With 8 billion people in the world, the speck amount that are bodybuilders and pro athletes dying young can go by the way side and I get it but when it comes to those who are focused on their health or are starting out, are already pre-conditioned to believe that those in the magazines, those videos of men and women on Generation Iron and the extreme training modalities are the only ways to be "fit" when those can be the very things that can kill you. This goes beyond bodybuilding, it's the flashy and "cool" looking stuff that gets the most attention when basics of movement and awareness are the true keys that keep you going. Coming from a guy who also promotes supplements, that aspect of the industry has gotten pretty ridiculous too. 

Supplements should be treated as the word implies, supplementary or small additions to what you're doing with your current training regimen or goals. Do you necessarily NEED them? That depends on the individual but from a general perspective, no you don't. People rely way too much on supplementation as if its the the true way to health which it isn't. If that were the case, why would we need food anymore? They can just come in pill form right? Again, it sounds contradictory coming from me who works with Lost Empire Herbs and take certain things like Creatine & Spark but I don't rely on these things to keep me healthy, they're just part of the journey. Like anyone else I still believe in eating well as best as possible keeping things stocked up like Chicken, Beef, Rice, Fruits, Veggies and other great stuff. Limit the amount of junk to near zero which isn't impossible but it's not so easy as knowing what 1+2 is. 

In a multi billion dollar industry, supplementation has had people taken aspects of real food out and taught to only use supplements as a means to be healthy. There are dark sides to what people will do. Luckily, there are people out there who treat health the way it is meant to and teach those how to balance things according to their needs and not some textbook generic outlook to what someone has to do. The problem is, many of those who practice don't get the credit they deserve or even get recognized for actually helping an industry that has many flaws. 

There are a lot of mistakes that need to be corrected. Will it ever be completely corrected? Most likely not but we will do what we can to help those find the best resources available so they can do things and research on what can be useful that will give them a long and sustainable life training smart, eating better and understanding how supplementation really works. 

There are those in this world that treat training and overall health like it's a fucking joke and think they can get away with teaching people that smoking cigs and drinking enough espresso to give an elephant a heart attack is part of a healthy lifestyle. Train to the extreme everyday without any repercussions and that if you don't go hard all the time, you're a F@ggot and Loser. To me, that's not inspiring nor MORAL, it's pure bullshit evil that can get a lot of people hurt while banking on their misery and pain. Training is about balance and understanding your body and what it needs to be successful in your journey. I've never smoked a day in my life and don't plan on taking it up ever and caffeine has different effects on me than others but I don't take it to be so wired my hair might stand up like from an electric shock, I take enough of it that it helps with focus and energy without crashing. As a matter of fact, caffeine barely gets my wired at all, it has more of a calming effect on me instead of jumping around like a madman on Angel Dust.

Overall, learn what can be suited to you and research into things that can be helpful. I do believe in questioning things because you never know who's trustworthy in this industry. There are 100's of thousands of people all over the world selling and making many things in their respective fields in fitness and health but at its core, you'd be lucky to find 10 (not thousand) people that are worth trusting and knowing the true aspects of what it means to be fit, healthy and pain free. You have the power to make something happen, make it worthwhile but don't stress or try to kill yourself doing it. Find your balance, make your goals come true and keep a good head on your shoulders in your journey. You do have options and I'm right here to help you find them as best as I can because I want you to kill it in your own life and be successful in your endeavors. Be amazingly awesome. 

At Forge Going After The Sandbag

 My wife and I joined a gym down the road from us just before New Years called Forge Fitness. It has that old school gym vibe with plenty of barbells, iron plates, dumbbells up to I think 150 lbs and racks. Still has a few machines and bikes but the rest is more my forte. On another side of the gym there's a gymnastics mat that can also be used to practice wrestling drills and such next to some other machines, kettlebells, a mace, battling rope and sandbags. 

This was our 2nd time there and I wanted to try some stuff with a 100 lb Sandbag. Started out with some Joint Loosening to get myself "warmed up". Did shoulder to shoulder slams for 2 sets alternating each shoulder 5 times. The next exercise I wanted to do was something was a wrestling type drill where I would put the bag in a headlock on the ground and isometrically squeeze, switch to the other side like a sit-out and repeat, kept going until fatigued. Took a breather and then did another set of that. The guy near me was doing some Yoga and boxing drills to warm up and asked if I was a wrestler and as we were going through our own thing, got to talking with him about Catch Wrestling and even showed him a standing Double Wrist Lock from my POV the way it was shown to me. That was pretty fun and kept on doing stuff with the Bag.

Throughout, I also did 4x5 Squats with the Bag since it has been a while since I've done those. Finished off with some Wall Walking into a Bridge. Definitely been some time doing these and it was a bit humbling but I was still able to do them. Did 10 of those and then my girl and I headed back home. Since it has been a while doing exercises like these, I was a little stiff in my lower back so I did some heat and ice just to keep things in check, no pill popping or muscle relaxers and I was fine after 20 minutes of each. Work on some agility later, deep breathing training and maybe some Dopa Training to keep myself moving and loose. 

This gym in particular would be a dinosaur style gym compared to places like Anytime, Planet or even our Rec Center. There's nothing really fancy about this place and it's the type of place meant for powerlifters, old time bodybuilding and regular fitness. In the room with the long stretched Gym mat, it's the type of place where I can bridge, practice drills and play with some cool toys near the barbells and dumbbells. One machine in particular I like is the Infinity Rope, I like that better than pulldowns cause you get more of an upper body workout continually pulling. Did 3 sets of 1 min pulls the first day we went in and that was nasty to me cause I've only done an infinity rope maybe one other time. 

That first day was just figuring the place out...Did Bench Press, Pull-Ups, Rope and Mace Swinging. Even today it was getting a feel for things and doing things again that keep me strong and in good shape. That drill switching to headlock and squeeze the bag was intense and got my heart rate up pretty damn quick. The switching looked more like a side bear crawl to a side out but it's quite anaerobic for sure. I like training like an athlete but I'm not going to push so far that it's going to hurt me. Just do enough to work things effectively and get the fuck out, that's always been my motto in and out of the gym. 

A New Year and new ideas to train that are resourceful and functional. Sticking to basics as much as possible and have fun with what's available. The cost per month is actually pretty reasonable and it's open 24/7 to members. Part of the journey man. Keep killing and be amazingly awesome.   

Keep A Good Head On Your Shoulders And Happy New Year

 A year has gone by and a new one begins. A fresh start for some, for others, it's a continuous grind that never stops. It doesn't matter what your ambitions, goals or resolutions for that matter, what is important to you will come and if you have the will, you'll make it as bad ass as you can. We all have something we want to accomplish but is it realistic and better yet, will it benefit you as an individual? 

There those who will tell you flat out what they're goals are or what they plan on doing. The truth is, talking can be very convincing to another's ear yet where is the heart of the person saying it. I sure as hell have goals in mind but I'm not going to talk about them because most of the time, I'll end up talking myself out of them later so instead I shoot for what I want to do and then talk about it another time. It's a process for me but it's also part of my journey as a person.

I have talked about showing the Neck Flex after doing some workouts with it which I have and filmed a demo......

Obviously it's a demo and not a full workout, I wanted to show the exercises I've been doing and the form of control I'm using to give you an idea of how I work this thing. A big workout for me is doing 2x25 Reps per exercise with the six exercises shown here which is a total of 300 Reps. The other times, I would do a 10-count hold and then a 1-2 count for reps until I reach 10 reps with these with an added exercise of doing circles. 

As you can see, I don't have a small neck and for good reason. Off and on for many, many years I've trained my neck to the point where I've done Bridging Gymnastics where I've fallen back until my head, kick over and back, held the front and back for as long as 3 minutes or longer (My longest in the back bridge is 7 minutes), Wall Walks, Gymnastic Bridge, even bent a 6 inch spike in the back bridge several times, even performed this feat in front of an assembly of kids when I was with Bud Jeffries when he came around here the first couple times. 

As you read in one of the recent posts, I've never worn a harness until this came and even with getting a feel for it, I'm enjoying it cause it's another tool in my arsenal to building a strong body that lasts. It feels great afterwards and it has even helped me sleep a little bit better at night and I'm a night owl. Training the neck is one of the most crucial elements in physical training yet it's one many don't do out of fear when in reality, they're not shown the true aspects of Neck Training that can be tailored to those who aren't wrestlers, fighters or football players.

I don't have any plans at the moment to use weights with this, it's not my style. Doesn't mean I won't try it one day but for now, I have plenty of exercises to choose from that don't include a plate or hooking up to a machine. Using the band even for the majority is more than enough because it's a teacher on how to control your movements. If you jerk your neck the wrong way during training, things can go south. We can't avoid injuries 100% of the time but we can choose to find ways to prevent them as much as possible and that starts with being in control. The reps will come but it's not about how many you can do, it's about making each rep or hold count for something that will lead to greater strength and condition. 

Hold your head up high and make the New Year great for you. Keep at it and if you fall, get your ass back up, it's either going to happen on your own or someone may lend a hand to get you back on your feet. You never know what's on the horizon. Set goals, be amazingly awesome and welcome to 2026.

The Ying And Yang Of Physical Training

 

It's easy to get caught up in the idea that doing some form of hardcore training will get you the best results. The truth is, in certain cases it's true but from a certain point of view. Going completely nuts in a training session whether it's for 20 minutes or an hour, has its perks but only if you understand the awareness of what needs to be done after and how you apply the recovery process so you can build muscle. 

There's also the polar opposite of this in the sense where if you have a fear of going hardcore and all you do is "soft" stuff that doesn't do much for you, your progress is going to be unsuccessful in that regard. What can you do about this? You learn to find a balance, a Ying & Yang so do speak. It's the understanding of doing something crazy but being aware that you can have sessions as well that benefit your body's ability to recover and adapt from the breakdowns.

It's a learned flow state of being able to charge into battle in your training but knowing you don't need to do it all the time. If you do one or the other too frequently, it's going to bite you in the ass and by that I mean, you're either going to get injured more often or your body and mind just won't have the juice needed to test yourself. I've done enough sessions that were rough as hell yet other sessions that looks like something out of Tai Chi or something to know that it becomes a balance game and only you can figure out how your body responds to the "trauma" along with being "passive" in your journey. 

I train every single day for many reasons but in the last couple years, I've been relearning how to balance myself with testing my capabilities and going into a state that seem like I don't get anything done but getting more than what the eye sees. Often I train multiple times a day doing little things or multiple workouts that last 30 minutes or more that keep me going. Training to control your movements not from a forced aspect but an entity of effortlessness even though it's not easily done by any stretch. You can go into a gym and do some insane stuff for a period, in the same day do something that is less intense but keeps you moving. It's the blending with intent that keeps you into that flow state. 

Now, not everyone is capable to go so hard they can't do anything else the rest of the day, not because they're not trained that way but why? What's the purpose of training so hard you can't move almost at all but think you can go another set of rounds just as crazy? That's geared for more of those in the pros or world-class level for specific purposes. In reality, very few can withstand what it takes to be world-class. If you took a well trained sprinter who has been trained to take trauma and the type of training that pits him at the Olympic level and put a guy who's never trained in his life let alone done a sprint and put him on the same type of regimen....That guy would be injured severely within a week or even the first day or worse and you expect him to keep showing up? That's where some people's minds go, they believe they can keep up with routines that are found in magazines and on youtube and find out the hard way that your ego could get you killed just out of sheer stupidity. There's no balance or progressive steps. 

This isn't about learning one thing or another, it's learning how to use both sides of the coin effectively and with mindful awareness that your body is a very powerful tool and can do extraordinary things but not at the expense of doing things that can either easily put you in the hospital or have no ambition and just go through the motions without any real intent or purpose. There are some people who will tell you that going hard everyday is the true key and they can be very convincing because they have mastered that level of manipulating into thinking that you either go hard no matter what or die trying. This is a dangerous and inhumane mentality in the sense where you're telling people without deliberately saying it to purposely injure themselves or torture themselves into pain. It's that "No pain, no gain" level of stupidity that hinders progress more than doing something that will have you gaining. Not to mention it comes from those who believe losing 132 lbs in less than 8 weeks is healthy when here on earth, that could be a death sentence. 

Find your balance and be in a flow that channels your energy regardless if you train like a maniac or utilize recovery training. It's a process but when you can flip that switch so do speak and go through life outside of training, things will have a clearer form of what is useful and what isn't. There are ways to learn this, it's a practice not many have figured out yet and some can pick up on it right away, others it can take a little time but it's beyond worth the effort that you can make progress at a much faster rate instead of looking at one thing or another and keeping them separate. 

Be amazingly awesome and flow with purpose.   

Xmas And A New Strength Toy

 I hope you all had a kick ass Xmas and got some cool stuff. My wife and I exchanged gifts beforehand cause she was busting her ass making Eggnog Cheese Cake from scratch which she made a total of three. First one was an experiment that didn't pan and missed a couple ingredients but the next two came out incredible and used those to take to a family get together at a relative's house. 

She got me some house shoes, a graphic novel and a couple Funko Pops of Pro Wrestlers that were really awesome. I got her a book on Photography using Exposure for any Camera that will help her pursue her passion for Photography and got her a Spice Rack since she has been wanting a while to add spices to for extending her cooking skills. Went to a 3 Houses on Xmas day spending the whole day with family. Fun times...Big ass breakfast at one house, spent a couple hours talking and hanging at another and finished up at the last house in the mountains that had an Italian feast of Lasagna, Pasta & Garlic Bread. 

When I was living in California, most of the holidays were spent at my dad's or my aunt's house and we would cram about 30 people into a living room which wasn't the easiest thing to do but we made it work and had fun. Been a few years since I've done that. I love being surrounded by good people and laughing it up or watching a game and chilling out. 

For me, I got a few things for myself with some Xmas money that included some PS5 stuff and a new Strength Toy I've been having my eye on for many years and was always hesitant but made the decision to get it. I ordered the Neck Flex from Mike The Machine Bruce. Wanted to extend my knowledge of neck training beyond the bridges and the Neck Mobility work. They're both excellent for building a strong neck and I've already thickened mine from years of training which at it's peak is around 18 inches or so. The Neck Flex is another tool I wanted to add to the arsenal because I wanted to find out what would make it useful for me. Never wore a neck harness in my life until today. The harness came with a carry on bag, a door anchor to add more exercises and a Resistance Band with Carabiners hooked onto them. 

I gave the Band a shot and once I was able to adjust hooking it up to the D Rings of the harness, I went to work on it. Front, Back, Side To Side & Head Turns. Managed a total of nearly 200 Reps which is more than enough at the moment. Once I get a bit more experience with it, I'll be filming doing demos with it so people can see what I do. If anyone knows the true secrets of Neck Training, it's Mike. Trained by the legendary Bud Jeffries, Mike is a multiple time Shootfighting Champion, a Marine, Judo champ and a world record holder for multiple feats of Neck Strength including having bars bent across his throat and even Horseshoes (no joke). 

I've corresponded with Mike for many years and he was the one who told me about Bud's death the day he died. One of the most emotional days of my life but I have to thank Mike because if he hadn't, I would've only found out either later on or by a day or two. Always got along with him and he has taught me a few things that I still carry to this day. When I told him I got the Neck Flex, he thanked me but also told me I should've contacted him and he would've given me this thing for FREE!!! I told him like I'm telling you guys now that I didn't want to be rude and just expect the guy to hand it over to me without some form of exchange. He did say that to contact him if I needed anything. Very generous guy despite his hardcore attitude. Dude is rough and probably one of the Most No-Bullshit kind of guys I've ever met. If you thought his training was beastly, the way he talks is just as equal if not more so.

Thought I'd share these experiences with you and hope you all had a wonderful holidays and if there are holidays still going on, have fun and enjoy each other. Be amazingly awesome and keep on killing it.  

Happy Vs. Satisfied

 Merry Xmas Eve everyone. I trust you're going to have a fun time today with family/friends or happen to be on your own. Get any training in to build up that appetite for later? Here's some things for today's post....

When it comes to building or maintaining a physique, for some it comes easy and they build muscle easier, for others not so much. It may require more time, a different approach to a regimen and it can be daunting when things don't come our way. Trust me, I've had years of being self conscious with my own body. There are bodybuilders, models and some rugged mother fuckers that would make you give up just by the site of them. Even in my early days of training every day, I knew I was rebuilding and getting in good shape but I kept comparing myself to the other guys, even the old timers that I studied. It took time and by the time I was about between 28 and 30, I made the choice to let go of that bullshit.

It's one thing to admire someone and what they accomplished when it comes to building muscle and having solid conditioning, it's another to compare yourself to someone who's either had more experience than you or in the early stages of their fitness journey. You're never going to see the good in what you have done for yourself when you try to be just as good or better than someone else. It's not going to happen. It's like trying to compare George Hackenschmidt to a Ronnie Coleman. They both are iconic in the world of Muscle and both are strong as shit but their strengths are very different. Hack was also a well conditioned athlete that wrestled, lifted, rode bikes on the hills and had a physique that had no equal in his prime. Ronnie was a cartoonish looking Bodybuilder that was the most massive Mr. Olympia that looked like an enhanced version of John Henry with strength even by today's standards in the world of bodybuilding. 

When I stopped comparing myself, I found a new light in what I was able to accomplish from bodyweight training to hammers, sandbags, bands, Isometrics and even barbells and dumbbells. I felt happier, but I wasn't satisfied. Happy vs. Satisfied are two very different aspects. One is an emotion, the other is leading to an outcome. I wanted to continue to see what I can do and how my body would turn out with the way I did things. Always experimenting but have made mistakes and did what I thought was best to correct them. 

A time came where I bit off more than I can chew and had to refocus on rebuilding myself. Limited the amount of training I was doing and used one or two methods to self rehab again. I came back with a vengeance and gears shifted to being leaner, focus on things that matter more than just being physical with my workouts. My physique is far better now than it was a couple years ago and my intentions to work on controlling my movements more than ever was a choice I'm glad I made. I'm happy with what I've done but I'm not satisfied with it. I have talked about me never going to a level of muscle even remotely close to someone like a Sandow or even Bill Pearl, I don't have aspirations to be a model or go after some title in a physique contest. I will never be the strongest, the fastest or the biggest because quite frankly, no matter what I do, there will be someone better than me. What I can choose to do however, is be in better condition than I was yesterday, get leaner but rugged like an old school Full Back and be able to keep up with folks younger than me as best as possible with lesser risks of getting injured. That's more important to me than trying to kill myself or wear myself out to the point I'm no good to anybody. 

I will never be satisfied, my journey is continuous and will always find things to do to better myself. I have succeeded in a lot of ways but I've also failed too and need to take those failures and create something better from them. It's not going to be easy but it is very much going to be interesting. If you're satisfied, you don't have anything left, use that fire in your own journey and find ways to be better little by little each day. Keep killing it and be amazingly awesome. 

How DopamineO Bands Transform Kids Into Unstoppable Forces Of Strength and Vitality

Keep an eye on this one everyone. This is important especially in this day and age. In a world where screens steal our thunder and couches chain our spirits, a revolutionary ally emerges from the shadows – and it's the Dopamineo Bands. These aren't just rubber strips; they're epic tools forged in the fires of innovation, designed to ignite the dopamine rush that fuels unbreakable bodies and indomitable wills. Put this into your mind: Your child, once glued to gadgets, now bounding like a young Hercules, building strong, healthy bodies one exhilarating pull/push/squat at a time. I'd like to take you deep into the legendary benefits these bands offer kids, why they're one of the ultimate weapons for forging strength and vitality, and how they make the journey as fun as a mythical quest. Sit back and breathe it in – this is no ordinary tale; it's a call to arms for parents ready to empower their little legends!

First off, let's charge into the heart of what makes DopamineO Bands a game-changer. Crafted from premium, solid rubber that's hypoallergenic, heat-resistant, and LFGB-approved, these bands are built to withstand the wildest adventures. No more flimsy toys that snap under pressure – Dopa Bands are durable bad asses that last as if it had immortality with proper use, perfect for the boundless energy of children. They're safe for kids, child-friendly materials ensuring no nasty reactions, and kids absolutely love them. But safety is just the shield; the real magic lies in the dopamine boost. Exercise with these bands triggers that feel-good chemical rush, turning workouts into joyful explosions of energy. For children, this means better focus, reduced fidgeting, and a natural high that beats any video game level-up. Imagine your kid channeling that inner fire to conquer school, sports, and life – that's the DopamineO promise!

Now, let's unleash the beast: building strength like never before. In the arena of youth fitness, DopamineO Bands stand tall as a top quality resistance trainer. They're versatile powerhouses, offering adjustable tension from ultra-light for beginners to heavy-duty for aspiring athletes. Kids can target every muscle group – arms, legs, core, back – with exercises that mimic real-life movements. Pull-ups become epic ascents, squats transform into mountain conquests, and rows feel like rowing across stormy seas. The result? A strong, balanced body that defies weakness. Studies show resistance training for children enhances muscle development, bone density, and overall physical prowess without stunting growth – it's like planting seeds of steel in their growing frames.

With Dopa Bands, your little ones build endurance that lasts through soccer matches, dance recitals, or just playground battles. No bulky weights needed; these compact bands slip into a backpack, turning any park or living room into a training coliseum. Epic win: stronger kids who move with confidence, dodging injuries and embracing challenges head-on.

But strength alone isn't the full story – healthy bodies demand more, and these Bands deliver some serious holistic glory. They promote cardiovascular health by blending resistance with dynamic moves, getting hearts pumping and lungs roaring. For growing bodies, this means improved circulation, better posture, and a metabolism that burns like wildfire. Think of it as armor against the villains of modern life: obesity, poor coordination, and sedentary slumps. Kids using Dopa Bands develop agility and flexibility, turning clumsy steps into graceful leaps. And the fun factor? Oh, it's legendary. It's true, it's true (channeling Kurt Angle). Turn workouts into games – "Band Tug-of-War" with siblings, "Superhero Stretches" mimicking comic heroes, or "Dopamine Dance-Offs" where pulls sync with beats. Laughter echoes as they stretch, pull, and conquer, making fitness a hilarious adventure rather than a chore. Parents, start smiling: no more begging for activity; these bands make movement magnetic.

Let's go into into the motivational blaze. The Bands aren't just tools; they're catalysts for mental fortitude. In a era where kids face stress from school and screens, the dopamine release from band workouts acts like a shield of serenity. Exercise boosts brain chemicals that enhance mood, concentration, and even creativity. For children with ADHD or high energy, these bands provide a fun outlet to channel that power productively. NCAA Champion Yianni Diakomihalis raves about how Dopa Bands build strength, endurance, and technique – imagine your kid feeling that champion vibe!

It's epic: watching a kid evolve from tentative tugs to confident commands, building not just muscles but a mindset of resilience. Every session is a victory lap, fostering discipline and self-esteem that spills into academics and friendships. Healthy bodies breed healthy minds – with DopamineO, your young warrior learns to push limits, celebrate progress, and roar with PRIDE!!!

Why are they a great tool specifically for kids? Let's rally the troops with real-world application. Tailored sets like the Durable Resistance Band Set for Youth & Kids or the Ultra-light Dopa Band make them accessible for all ages and skill levels. Unlike traditional gym gear, they're portable superheroes – train at home, during travel, or even in class breaks (with permission, of course). For sports enthusiasts, especially in wrestling or team activities, they hone techniques that translate to on-field dominance. But the true awesomeness? Inclusivity. Whether your child is a budding athlete or just starting their fitness odyssey, these bands adapt, ensuring everyone feels the thrill. Plus, they're multi-purpose: stretch for yoga calm, resist for power bursts, or even use in rehab to heal minor things faster. Fun tip: Pair them with on-demand workouts from DopamineO.com for guided quests that keep things fresh and exciting.

Parents, heed this battle cry – investing in DopamineO Bands is arming your child for a lifetime of health and heroism. Watch as they sculpt strong bodies that stand tall against life's storms, with hearts full of joy and minds that are as sharp as katanas. The benefits cascade like a waterfall of wins: physical power, emotional balance, social confidence, and that infectious fun that bonds families. In testimonials across the realms (Such as TikTok and Instagram), athletes and dads alike praise how these bands inspire kids to move, grow, and thrive. Don't let your young ones miss this epic tool – head to DopamineO.com and grab a set today. Unleash the dopamine, forge the strength, and let the adventure begin. If i had something like this at a young age, things would be very different as far as athletics are concerned. 

In the grand tapestry of childhood, DopamineO Bands weave threads of might and merriment. They're not just equipment; they're the spark that ignites lifelong habits of health. Strong bodies? Check. Healthy vibes? Double check. Fun factor? Off the freaking charts. Rally your family – the path to epic greatness starts with a single pull. Be amazingly awesome and use my Discount Code POWERANDMIGHT to get 10% OFF your order. 

That HIGH From A 1000 Rep DopamineO Workout

 Sitting here in the office, after a great shower and shave, just wanted to reflect on a workout I did on Tuesday. Brought my Dopa Band to the complex gym, had my watch on and knew what I wanted to do that day. Put on some tunes since nobody was in there and the Xmas music died down a while, put my stopwatch on and hammered out one of my 1000 Rep Circuits.

5 Exercises, 10 Reps Each and a partridge in a pear tree. Things were flowing, sweat was pouring and each song on my playlist was pumping me up like fucking crazy.....

10 Chest Flys

10 Wave Pulls

10 Butterfly Power Squats

10 Curls

10 Propellers

Each round felt greater than the last and although it was just me, the energy was roaring like the crowd in the Silverdome when Hogan slammed Andre at Wrestlemania 3. That surge of power and focus, striking each exercise with fierceness and intensity, that feeling that you can keep going and knowing you have it in you to win the battle of the band. It was like being in a meditative state where everything except the band, the music and you goes black. A universal entity that explodes with strength.

By the end, I completed 20 Rounds in 35:21. The high, that dopamine hit, nothing like it. A challenge worth the reward and a checkmark in the works for continuous conditioning training. The only real rest was marking off the circuit and getting back to it which only takes seconds. Felt invincible, a sense of relaxation yet awareness but overall, it was still that urge to want to keep going. That's the craziness in me. Maybe before the year ends in a couple weeks, I'll go for as many rounds as possible within 45 minutes to an hour.

Conditioning can be done in many ways, from weights to bodyweight, sandbags, hammers and of course bands. There is no superior method, only what gives you the greatest benefit and I believe in doing them all. If the weather was more like California, I'd be out doing these all the damn time. For now in the winter, it's bands, bodyweight and Isometrics (maybe some weights from the complex gym but that's a rare thing). The rest are in storage and they'll be ready for spring and summer. 

This band is nothing short but amazing. I love being able to move with it in so many different formations and it has made some of my other movements better and a bit more springy. I feel explosive and powerful when I use it and I love the circuits and HIIT Workouts I can do. Going for 20-30 minutes is more than enough most of the time and the rest of the day is fair game to either train some more, rest up, go for walks or hikes and just be. 

It's a feeling that's really indescribable, I can give you ideas of what it feels like but until you've done these workouts or using the Band itself for a period of time, it's not something that can easily be said. Has kept me in great shape being at 235 lbs. Always doing what I can to train my physique but for a recent photo (the only thing fake in this pic is the background, that's all me), not too shabby. Abs are coming in a bit better don't you think? 

One of the best exercises with this thing is the Propeller which anyone with this band (in good health of course) should learn to master. It hits many muscles especially the Core. Even after doing this exercise thousands of times, I'm still figuring out ways to make it better for me. It's usually the last exercise I do in my circuit training and I'll do a total of 100-200+ reps in these workouts. Rotate, Twist, Bend and Pull. Conditioning your body in a fun but unorthodox manner. Way better than any sit-up in my opinion and works well for combat sports including Wrestling, Judo, Sambo & Boxing. 

Be amazingly awesome and get your hands on one of these bad boys. Get it at Dopamineo.com and use my discount code: POWERANDMIGHT to get 10% OFF your order.    

Insane Weight Loss: 60-120 Kgs In Under 8 Weeks? Biggest BS I've Ever Heard

If there is ever the biggest bullshit claim I've ever read about when it comes to the fitness industry and Weight Loss...This is probably at the top of the list. Let's talk about it and see where it goes shall we?

I've been grinding in the fitness game for years—no steroids, no bullshit shortcuts, just real talk and sweat. Today, I want talk about why getting into this rapid weight loss fantasy is a dangerous trap, the risks that'll fuck you up, and why sustainability is the only path to true power. 

First off, let's talk numbers because math doesn't lie, and neither do I. Losing 60 kg in 8 weeks means dropping about  roughly 7.5 kg per week. Bump it to 120 kg, and you're looking at 15 kg weekly. To put that in perspective, a safe, sustainable weight loss rate is closer to 0.5-1 kg per week. That's for fat loss, not just water weight or muscle. Why? Because your body ain't a video game where you can cheat-code infinite energy. Fat loss boils down to calorie deficit: Burn more than you eat. A pound of fat is roughly 3500 calories, so for 132 pounds (60 kg), you'd need a deficit of about 462,000 calories over 8 weeks—or 8,250 calories daily. Bro, the average dude burns 2,500-3,000 calories a day just existing and moving. To hit that deficit, you'd have to starve yourself to near zero intake while cranking workouts like a possessed demon. Impossible without crashing hard.

120 kg? That's double the madness—16,500 calorie daily deficit. You'd need to be in a coma or something to not die trying. Sure, extreme cases like bariatric surgery or medically supervised very-low-calorie diets (VLCDs) exist, but those are for morbidly obese folks under doctor watch, not your average Joe chasing a beach bod. Even then, they don't hit these numbers without complications. Remember those reality shows like "The Biggest Loser"? Contestants dropped massive weight fast, but studies showed most regained it all, plus wrecked metabolisms. One study from NIH followed them: Average contestant lost 58 kg in 30 weeks, but six years later, they'd gained back 41 kg, and their resting metabolic rate tanked by 600 calories a day. Imagine your engine running on fumes forever. That's the "success" story. Now scale it to 8 weeks? Pure delusion.

I've had my share of weight issues and weighed 275 at my heaviest still training everyday. It didn't feel right and I knew that it wasn't good for me. So I shifted gears, trained differently and ate a bit better and got down to under 250 for a while. Still fluctuated but I rarely if ever at that time went past gaining 2-3 lbs back. When I was laid up with my Sciatica Injury, it got so bad and extremely painful that eating was difficult for me. At one point, I lost 11 lb in 18 days because of it. That's not healthy and I don't wish that on anybody. After recovering from it, I made it my mission to be more aware of what I was doing, listening to my body and paying attention to how I ate and did things. I'm now at around 235 and haven't had issues since spring of 2024.  

Let's get back to what this article is really about. I'm sure by now you're thinking, "What if I go hardcore? Keto, intermittent fasting, HIIT marathons, supplements galore!" Nah, dude. Let's break down the dangers starting with your physical machine. Rapid weight loss isn't fat—it's everything. Your body, in panic mode, torches muscle first because it's metabolically expensive. Lose muscle, and your strength plummets. We're talking weakness, fatigue, and looking like a deflated balloon instead of sculpted steel. A 2016 review in Obesity Reviews found that in extreme deficits, up to 25% of weight lost is lean mass. For 60 kg down, that's 15 kg of muscle gone like Chris O'Donnell's movie career after Batman & Robin. Years of gains erased in weeks. And muscle isn't just for show; it's your metabolic furnace. Less muscle means slower metabolism, making it harder to keep weight off. Vicious cycle, right?

Then there's the organ apocalypse. Your heart? Starvation stresses it like a motherfucker. Electrolyte imbalances from dehydration or nutrient voids can cause arrhythmias—irregular heartbeats that could KILL you. Potassium, magnesium, sodium—gone. Boom, cardiac arrest risk skyrockets. Kidneys? Overloaded filtering waste from protein breakdown (if you're chugging shakes to "preserve" muscle). Gallstones form from rapid fat mobilization; painful as hell, might need surgery. Liver? Fatty liver reversal sounds good, but too fast and you risk inflammation or failure. A case study in the New England Journal of Medicine detailed a guy who tried a 600-calorie diet: Lost 20 kg quick, but ended up with acute liver injury. Scale to 60-120 kg? You're playing Russian roulette with your internals and if you just happen to survive, it's going to affect you the rest of your life whether you "believe" you're in shape or not.

Don't forget bones. Rapid loss leaches calcium, weakening density. Osteoporosis precursor, especially if you're over 40 like me, doing what is possible to prevent that. Women? Hormonal havoc—missed periods, infertility risks from estrogen drops. Men? Testosterone tanks, leading to low energy, mood swings, and erectile dysfunction. Yeah, that "might" you're chasing? It'll vanish downstairs first. And skin? Loose, saggy folds everywhere because elasticity can't keep up. Surgery to fix? More risks, scars, and cash.

Now, the mental minefield. Quick fixes breed obsession. You're not eating for joy; it's warfare. Anxiety spikes, depression creeps in from isolation (can't eat out with friends), and binge urges explode. A 2020 study in JAMA Psychiatry linked extreme dieting to eating disorders—up to 20% of rapid losers develop anorexia or bulimia traits. Sleep? Wrecked by hunger hormones like ghrelin raging. Cortisol (stress hormone) surges, inflating belly fat ironically. And the high? Dopamine from scale drops is temporary; crash comes hard when progress stalls. Are you starting to see the big picture here?

Just a quick FYI....There is a guy who actually claims to have accomplished this (60-120 kg in -8 weeks).

Sustainability? Laughable. 95% of dieters regain weight within 5 years, per UCLA research. Why? Your body adapts. Set point theory: It fights to return to "normal" by slowing metabolism, amping hunger. After extreme loss, you're wired to pack on pounds faster. Yo-yo effect damages arteries, raises diabetes risk. A Harvard study showed cyclical dieting increases heart disease odds by 30%. Plus, habits don't stick. 8 weeks of torture? No way you build lifelong routines. It's like sprinting a marathon— you'll collapse before the finish.

Let's get real with examples. Remember Jared from Subway? Lost 111 kg eating subs, but sustainably over years—not weeks. He kept it off by changing lifestyle. Contrast with celebs: Oprah's yo-yo, Jonah Hill's fluctuations. Or that viral guy who lost 100 kg in 3 months via surgery? Complications galore—nutrient malabsorption, dumping syndrome (explosive diarrhea post-meal).

But scams fuel this fire. Supplements like fat burners? Caffeine and green tea extract at best—minimal effect, heart palpitations at worst. Detox teas? Diuretics causing dehydration, not fat loss. HCG injections? Banned by FDA for weight loss, risks blood clots. Keto pills? Placebo bullshit. And surgeries: Gastric bypass for extreme cases, but complications like infections, leaks, or death (1-2% risk). Liposuction? Removes fat cells but not visceral fat; regrows elsewhere if habits suck. Cost? 10k-50k bucks, plus recovery hell. Influencers hide this. Spot the frauds and don't fall into their claims.

So, risks recap: Physical—muscle waste, organ strain, bone loss, skin sag, hormonal chaos. Mental—disorders, stress, burnout. Sustainability—rebound gain, metabolic damage, habit failure. Unrealistic because biology says no. Even athletes like UFC fighters cut 10-20 kg water weight temporarily, rehydrate post-weigh-in. Not sustainable, and they're pros with teams.

What's the alternative? Real power: Slow, steady, mighty. Aim 0.5-1 kg/week. Keep your Calorie Deficit within range that still includes whole foods—veggies, proteins, fats. 

-Strength Training within smart goal setting. Compound movements whether bodyweight or with weights build muscle, boost metabolism. 

-Cardio? Mix HIIT and steady-state, but don't overdo—very effective in doses. 

-Track progress: Measurements, photos, not just scale. 

-Mindset: Consistency over perfection. Slip? Get back, no guilt. 

-Supplements? Stick to basics like protein and creatine if needed. Sleep well, manage stress with meditation or walks. Community: Join groups, accountability rocks. If you're into checking out supplements, research on Lost Empire Herbs. Just remember not to RELY on them, they're a tool but not the solution. 

In your 40s like me? Prioritize conditioning and strength that lasts (Sandbags, Bodyweight Training, Weight Vest Walking etc). Circuits with bands (shoutout Dopamineo—use code POWERANDMIGHT for discount, ha!). Build resilience for life, not likes. I've kept off my own weight loss making little by little progress and have ideas to lose more within reason. No extremes, just grind and being intelligent about it. Philosophy: Fitness is a journey that leads to many routes, you don't need to be a speed demon to reach your goals or else you may crash and it'll bite you in the ass hard. Embrace the process and make it beneficial to have a solid quality of life.

Wrapping this beast: Chasing 60-120 kg loss in 8 weeks? Dangerous delusion peddled by charlatans and psychotic marketers. Risks wreck body and soul; unsustainable as fuck. Choose power: Sustainable habits, real results. Crush goals smartly, stay strong and as always, be amazingly awesome. 

The Value Of Conditioning In Your 40's And Beyond

 Strength Training should be a priority regardless of your age but it does become crucial to keep at it especially if you're over 40. Its cousin, conditioning is just as valuable and should be treated with respect. In our younger years, we don't treasure fitness as much even though we give ourselves the idea that we can be invincible and can take on workouts we shouldn't be doing. We recover faster in our 20's because around those years, according to studies, we peak at the highest level of what our bodies are able to handle. When we reach 30-35, we are taught to believe it becomes a downhill slope and we need to slow down because we don't recover as much and our bodies are starting that infancy stage of becoming fragile.

Over 40, things become interesting but the truth is, if you've been training a good portion of your life and know the ways of adapting and understanding what your body's capabilities are, their weaknesses and what challenges you can take on, you can withstand quite a bit. However; it is important that as we do get older, we do need to be aware. Now there are guys who's level of strength and conditioning even beyond 40 are insane and often times inspiring. Take someone like Slim The Hammerman for example, the king of sledgehammer levering and other strongman feats, has said that in his years of 40-50, he felt like he was dangerous. Invincible as well and was doing things that is practically impossible for men even today. This was saying something cause this was a guy who worked in a Rock Quarry shattering and carrying stone 10+ hours a day often 6-7 days a week and that's backbreaking work as it is.

The Great Gama is another example of being able to do things most men couldn't even fathom and wrestled for more than 50 years at a level that would make Frank Gotch blush. His strength and conditioning is legendary and inspired even the likes of Bruce Lee. We are all capable of doing incredible things. We may not have the strength of Slim or have the stamina and power Gama had, but we can condition our bodies to withstand many things beyond certain ages. When you're over 40, those in their 60's will still call you a young man. As complimentary as that is, on the other end of the spectrum, a number of folks in their 20's will call someone over 40 an old man which if you're not used to it, can be a stab in the heart. Shit I'm at a stage in my life where remembering what it was like before google and having the Black Box in my room. When my parents were that age, it was in between JFK the headlines of Charles Manson. 

Now that we've taken little trips down memory comparing being a teen in the 90's and parents being teens in the 60's, let's get back to what I wanted to talk about. Having strength is an asset nobody can afford to lose but real physical strength isn't benching 500 lbs (although it's cool if you're a powerlifter or strongman), it's being able to get up without pain and to do things like carrying groceries, walking up stairs fluidly, handling furniture, loading boxes in awkward positions, it's about having strength that can keep going.  That's where conditioning comes into play, it's to be able to stay strong when it counts in the most crucial times. It doesn't matter if you're into weights, bodyweight, bands or whatever, if you can keep going and have that wind, you're above the majority. 

This is where I believe circuit training is by far one of the best methods for conditioning. It leads up to a total instead of just doing hundreds of an exercise in one shot. Doing hundreds of push-ups and squats at a time is great, essential even in some cases but that shouldn't be your only option to get in solid condition. With circuits, you learn to do small steps that lead to a bigger outcome. When I do my Circuits with the Dopamineo Band, I have it planned out for what I want to accomplish; I pick a certain number of exercises, do 10-20 reps and take as little rest as I can until I'm finished hitting all the rounds I want to do. Really when I do rest, it's just a few seconds. I've done this with Bodyweight Training as well where I've lasted as long as 45 minutes with less than a couple minutes total resting. My totals have ranged from 500-1500 reps at the end. 

You don't have to go that long when it comes to circuit training, 30 minutes even would probably be better suited. Sometimes if you picked out a hard circuit of exercises, resting until you caught wind again is an option but i believe at your very best, do what you can to work more with less rest. That's from a circuit POV, if it's Sprinting or other HIIT styles, then rest as long as needed to be efficient for your next round or set. Although I've done workouts doing HIIT for 30 minutes but it's on a 45 sec on/15 sec off protocol doing 5 exercises 6 times, that's a different level of conditioning. 

What makes it valuable to be able to have great conditioning beyond 40? It gives you a lasting impression on being an asset to yourself and to others. It's inspiring and even admirable at times but deep, deep down, conditioning with the right mindset and knowledge, goes a long way to having a quality of life to be proud of. Being able to keep up or even outwork those younger than you has its perks for sure especially on the ego, but that's where it stops. Don't try to prove to others in a manner where it compromises your personality and be an asshole. Prove to yourself that you can be capable of doing things others would never expect you to be capable of. It's not always what others think, what they think is their problem; you on the other hand learn what YOU can do and make a habit of being fit and healthy to live long and prosper (did I really just quote Star Trek even though I'm a Star Wars nerd?). 

The value of conditioning goes beyond the physical, it's a matter of pride with humbleness that you are in the kind of shape that would drop jaws. When others feel the need to tear down people who aren't in the shape THEY'RE in or call people losers and whiners because they don't follow their style of training, that's not someone to be trusted. That's someone who doesn't know the true value of inspiring others. Sure they may be in "decent" shape (even claiming to be the very best in the world when they're REALLY not) but if they also smoke like a chimney, drink enough caffeine to put others in the hospital (and call it being healthy) and tell others to go extreme all the time, that's nothing more than a sales pitch to guilt trip you into buying something from them. It's not realistic or even good for the body, it's degrading and wastes everybody's time. 

Be amazingly awesome and do what's possible for you to be in the best condition you can be in while staying healthy and living a quality of life that brings purpose to you and for others.