Slasher Comic Makes Use Of Dynamic Tension

Do you have a favorite slasher film; Nightmare On Elm Street, Friday The 13th, Halloween, Child's Play? I wasn't the biggest fan of horror films and very few have ever caught my attention and were maybe a once in a while kind of watching but when it comes to comics, I have a soft spot for certain stories that are a little slice and dicey. One comic in particular really caught my attention that I never thought I'd see and that's the use of Physical Culture.

Many kids of yesteryear knew the legend of Charles Atlas and the story surrounding the idea of turning a young man who was skinny and frail into a superman-like being building muscle and knocking the bully on his ass. What if that story was interpreted in a very unique way and gave it an extreme makeover? Hence the now Comic Series of Luther Strode: A story of a young high school nerd with a chubby friend and has a crush on a beautiful yet unstable and violent torn girl. Gets his hands on a course that teaches how to build muscle using only your bodyweight, this isn't just an ordinary fitness course, it has a much more sinister side to it.

A course that makes you see violence and forms a deeper meaning to the idea of fighting and becoming an assassin. The kid develops the body of a Greek god but also becomes involved with a cult that is hell bent on murder, destruction and has a cult like following. Torn between using his body and new skill set to kill or destroy the person that created the course following a death in the kid's circle. 

The second book takes place 5 years later and the young kid (now an adult) is a legendary vigilante and taking his place as the "hero" of his city but criminals are striking back in a big way. Old foes are taking matters into their own hands and allies emerge. It's a fascinating look at the anti-hero and the adventures he goes on.

the third and final book, the Legacy, comes full circle into the depths of how the murderous cult came to be and the changing of the tides for Luther as he sets out on a quest to find a being that is possibly an immortal and learning the true nature of why was the course really made, not just for developing a cult of muscle bound assassins but to create an army. The final battle has begun and will this man survive the journey and his final encounter? 

Like I said, I'm not a big fan of the Slasher genre but when you add in the element of an old-time mail order fitness course and make it the cornerstone of a superhero/action/horror story, I couldn't help but take a look at it. It is a very good story and gives new insight to what it means to take something that was meant to be evil and turn it around to make it a powerful entity against evil. It's an exaggeration of becoming something more that what was intended and training the body using a course loosely based on what Charles Atlas did decades ago. That to me is really cool. 

Check them out and learn about Dynamic Tension and Action in a very different but intriguing way. 

The Strange Talent of Luther Strode, Vol. 1

Luther Strode Volume 2: The Legend of Luther Strode

Luther Strode Volume 3: The Legacy of Luther Strode

 

Slam And Skip Workout

One workout that's short enough to really fire you up and not take a ton of time is slamming either a Slam Ball or a Sandbell and rope skipping (I just use the airope and still get a great workout from it) for 1 minute. Do the amount of slams you want and immediately set a a 1 min timer and start skipping. Once your set is over, mark it off and/or just repeat the set for as many rounds as you can. The heavier the weight, the less reps you'll slam.

With my 50 lb. Sandbell I did 12 rounds of 4 slams and 1 minute skipping. That was more than enough and got plenty of excess energy out. It was one of those "getting shit out of my system" kind of workouts and test my explosiveness with the 50 lb. beast. 

This workout builds explosiveness, conditioning, coordination, agility, functional strength and endurance. Have at it and train with intent.

Step Ups And A Sandbell Can Make Up A Killer Workout

 Using little to no equipment in training is a beautiful thing and it is up to your imagination to create the very best out of what is useful. With the new addition to the Dungeon (NEW 50 LB Sandbell) I'm just going nuts on what I can do to make my workouts better and building a more rugged physique (It's a process). Yesterday's workout made me breathe pretty damn hard in a short amount of time, I picked up the 50 lb beast and dropped it over my shoulders repeatedly for 7 minutes straight. That was a lung burner that's for sure and if you don't believe me, try it for yourself.

Doing Supersets to me is a simple method of conditioning and mental toughness where you're doing one exercise after the other for several sets or reps. In this case, doing step ups and a sandbell exercise to really target the body more than just the muscles but building explosiveness, strength, stamina and handling awkward objects. 

This workout I did for 15 min Non Stop was 20 Step Ups and Picking up a 20 lb SB and dropping it behind the shoulders 5 times totaling 100 lbs at a time. This will have you working hard like crazy, imagine climbing a flight of stairs and than having to toss a sack of flour into a truck for an extended period of time. Now you can call this workout whatever you want but using my imagination, I pictured climbing stairs and picking up a lot of bags of lets say rice or potatoes. When you do this without any rest, you could not help but notice a few things happening. 

See it for yourself.....

It is important to be in a solid state of condition because you never know when you'll need it and if you're prepared to handle what comes with the tasks. This is really unconventional and a bit more primitive to modern day cardio and just because you can go 30 minutes on a treadmill, it may not help you from getting your ass kicked in a workout like this. This is some pretty old school stuff which is my kind of training. 

This is geared more towards things that might happen in everyday life and being in shape to handle strenuous areas of labor. I want to train hard so I can be useful when the time comes and having that little extra pep in my step. Listening to good music to this kind of training puts you in a different state of mind and to me putting on a song to start like The Hu's Wolf Totem is just an awesome outlook of getting into the spirit of a warrior and channeling that primal aspects of the human soul.

Training like this is a sure fire you're not doing what everyone else is doing and you're doing things that are tougher than you are normally used to. In the words of Odin from Thor "A wise king never seeks out war but, he must always be prepared for it." Conditioning is an incredible asset but the true aspect of a conditioned man is to be prepared for when he is needed or do what's right.

Conditioning The Body Using A Sandbell

 Happy New Year Everyone. Hope it was full of fun, awesome people and love. This is a time for new goals and making the most of what is possible while beating previous goals. As you know, I change things up quite a bit and get into something for a period. Routines were never a true thing with me but I always find a way to work on something that I find fun but kick ass to do. One of those things is using a Sandbell. It is a tool that works the grip while acting as a Kettlebell, Dumbbell, Medicine Ball and Slam Ball all rolled into one.

Safe to say it is one of the best training tools I have and highly recommend it. I recently ordered a 50 lber which should be here in a couple days or so since I have a 20lber and wanted to amp up my training. A really cool aspect of the SB is the countless exercises you can do that really enhances your functional strength and conditioning. In some of my workouts, I like to carry it across the garage, slam it, shoulder it, do 360's (or Halos) or do some Core Exercises. 

Because of the functionality of the SB exercises, I tend to go the route where I want to train to be useful in the real world. I'm not very fond of Isolating my body and want to get the best out of my training working as many muscles as possible in one shot. One of my favorite workouts was picking up the SB and dropping it behind my shoulders to mimic picking up sacks of flour or potatoes and putting them down, I did this for 10 min. Non Stop which totals well over 100's of pounds lifted, talk about cardio.

I've had my wife use it from time to time and she'll do dozens of sit-ups with it which is pretty awesome to watch. For her brief workouts after work, I don't hold back training her so one workout I had her carry it for distance and then go do step ups, had her do this for 5-10 minutes with little to no rest. She still tells me how much she hates me for that LOL. 

The idea of real world conditioning is to train to be useful when it is needed. Shoveling snow isn't always easy to do but if you got a good lung capacity and can still use your strength continuously, that tells you you're in pretty decent shape. Lifting boxes even properly can hurt somebody if their strength and mobility aren't there but when you can train for function and work the muscles from every possible angle, it'll make things easier to move and you won't have trouble with your back or legs. When it comes down to it, train to avoid injuries as much as possible. Don't do things that runs a high risk of injury if your body isn't prepared for it. 

Sandbell Training is a kick ass way to build functional strength and conditioning to the degree where you're training with live weight and can work the muscles and tendons that regular weights can't touch. Grab a hold of one and with the right exercises, you can build a rugged body that will be useful and not just to look like a million bucks. 

Why Isometrics Are Vital To Success Beyond The Training

 Are you sick of me talking about Isometrics yet? #SorryNotSorry LOL. When it comes down to it, Isometrics may be coming back in small ways but in reality, many people don't truly understand the magnitude of the success that Isometrics creates beyond the workouts and the knowledge of developing the body from all sorts of angles. We can go to the gym and lift weights here and there, do Bosu ball stuff and run on treadmills but as good as some of that is, Isometrics secretly builds strength that still baffles even the strongest trainees. 

The most famous Isometric in mainstream fitness these days is the Plank, which is a great exercise to build overall body strength to keep yourself up and the multiple variations have some value as well but the real exercises builds strength in areas of the musculature that the Plank simply cannot even begin to touch. As we get older, one of the first muscular groups to wither down is the legs, coming from a place where having to rebuild myself, my legs are extremely important to me. After doing thousands of reps with squat variations and thousands of step ups, you truly understand the value of what your legs are capable of but Isometric Leg Training is a whole other universe that many don't truly understand.

Isometrics for the legs takes on a whole new meaning to the term "tendon strength." It's great to build muscle but if you don't maintain strength in the tendon and ligaments, not only injuries will come quicker but you also lose the value of what it means to have truly strong legs. People don't realize or even consider the possibilities of just how strong you can truly be, not just for strength purposes but to keep that strength well into your later years. Wall Sits, Horse Stances, Squeezing an object between the the thighs (get your mind out of the gutter) and Iso Squats are very powerful in building strength beyond the muscles of the legs, they build endurance to the degree where walking, swimming, climbing stairs without pain brings success or results that shouldn't be taken for granted.

Isometrics helps keeping you strong in the long run so when someone needs help or when you're chopping wood, shoveling snow, carrying groceries, moving furniture or whatever, that strength will prevent injuries as much as possible. That's the true success and worth of training with Isometrics is to prevent injuries even with strenuous activity. 

I firmly believe from a basic point of view, Isometrics are crucial and important to train regardless of age because what do we really want to have when we get older, to wither and die or to stay vibrant and feeling like we still have something left in us to keep going? I realize not everyone is safe from certain conditions or diseases but if there is even the smallest fraction of a chance we can stay strong beyond our peak years would it be worth it to you? For your loved ones who still want you in their lives? To help others when it's called upon? To keep that vibrant power alive? 

Reasons To Be In Condition Part 2

 Hope everyone had a kick ass Xmas and getting ready for 2020 to freaking end LOL. What does it mean to be in Condition? To look like a million bucks, being able to handle certain tasks while preventing injuries as much as possible, or is it because you're very strong and have a lot of stamina? Believe it or not, it can be all those things and more. Now you don't have to look like a million bucks to be in good condition, let's face it, some of the most conditioned people on the planet weren't always the most appealing. 

To me, being in condition means your body and mind adapts and has solid attributes for everyday life and being able to conserve energy for when it is needed. Maybe someone needs help moving, getting some wood chopped up to build a fire while camping, having the time of your life with your significant other or being able to go through a great workout without fatiguing. There are a great deal of reasons to be in condition but it is important to understand the means of being that way. I wasn't always in great shape, matter of fact, my strength and stamina didn't truly get off the ground until I was in my early 20's. I lifted and walked a lot by the time I was 19 and did plenty of swimming but I couldn't last long in just about anything worth mentioning. 

Conditioning is a very peculiar word in today's age and it's not what most people think it is. It's not just about going hard and gaining endurance while hoisting up weight at a fast pace or doing countless burpees and running sprints; in reality, it's about maintaining not just physical strength or endurance but to be able to keep going over a period of time with little to no fatigue. If any athlete knows this, it's wrestlers especially those who practiced Hooking or Catch Wrestling. You want to see who was in condition better than anyone it was Ed Strangler Lewis who could go whenever he wanted and succeed. 

In all seriousness, being in condition in the purest form means you're able to do things and still have gas left in the tank that can be used for other important areas of life. Keeping up with the kids can take out just about anyone but if you're in solid shape, you can give those little wackos a run for their money. Working on various projects takes focus and at times, aspects of labor that need your strength in the long run such as those who carry awkward objects at a job or those who do dry wall, wheeling out bricks, rocks and wood. Carrying a load of groceries can be draining to a person and you may not walk that far to your car or to the door of your house but if you can handle that and not get out of breath or having to put down anything, that's just one of the great things of everyday living. 

If anything will tell you what kind of shape you're in, it's going up flights of stairs. Most people who take the elevator can barely climb two flights and start feeling like their goose is cooked. Even the strongest people around may have trouble breathing after using the stairs but with enduring legs and practicing deep breathing, it won't be much of a challenge. Step-Ups are a great way to build long term strength and endurance and once you're hitting in the hundreds to a thousand plus at a time, climbing stairs will feel like walking on air. 

Develop attributes that will give you the best chances of being in shape in many aspects of life and not just for daily tasks but for when those times come when those attributes can save a life or protect the ones you love. 

Reasons To Be In Condition Part 1

 Most today who get in shape become "Influencers" on Social Media and try to teach people how to look better and be able to do kick ass things which is all good but how long will that truly last? Looking good is not the same as being in condition which a lot of people are led to believe. Back in the pre-steroid era of Physical Culture, some of the most amazing physique builders were also in tremendous condition when it came to certain tasks, quite a few were laborers. 

Being in condition goes beyond the looks and the illusion of what it means to be strong and healthy. Many who have 6 Packs in today's society can't even haul furniture or carry a shelf on their own. If your idea of being in shape is to look like a model, that's awesome and more power to you. Remember this though, being hard and having a shredded physique won't last forever and your workouts will change in order to balance your body's ability to recover and maintain strength. 

Some of my reasons to have a decent level or higher of conditioning is to be able to help others in need when it comes down to it such as helping friends or family move, play with kids and be able to keep up with them as much as possible, be able to save a life if need be and have the ability to get down and up without pain or discomfort. As we get older, our bodies start to go downhill, some faster than others and it is up to us to make a choice to let things deteriorate or strengthen ourselves for the long haul, not just for a momentary purpose. I understand under certain circumstances we can't fix the issues our bodies have but if we can do something about it, it aught to be at the top of any list. 

Not all workouts are created equal as you may come to realize later and later in life but if we can slow the pace of aging, wouldn't it be worth it? Very few people over the age of 65 have maintained a level of condition, strength and health and as a society, we need to help grow that number so the quality of life can have greater influence than just looking like a million bucks. Having a look is just a piece of the puzzle but its not the end all-be-all. 

One of my favorite past times is swimming and every summer at every chance I get, I would go to the lake and have a great time. Often times I can be in the water for long periods of time and feel like it was only 10 minutes. Doing different strokes to certain areas around the lake is very meditative to me. When we would go to Lake Tahoe, I would swim out as far as I can, sometimes to the other side of a place we stay at and just feel at home. That's another reason to be in condition is to continue living life to the fullest as long as possible. I don't want to be 80 or 90 and living in a wheel chair waiting for death, I want to live and know that I can still do things many at that age can't. 

Building An Iron Core With The Power Wheel

 The Power Wheel may look awesome but can be really brutal in how it's used. The basic rollout alone can make you sore. Most don't know how to handle an exercise like that and it can be so tough, they may quit after the first use. Don't fret, it's not going to kill you, it can make you sore as hell but all it is is just another tool. When I first started using it, it felt like a hammer to the gut the next day but I persisted and kept at it off and on.

My idea of training is to make the workouts mean something, shoot for the best quality possible and make a habit of keeping them interesting, fun and ass kicking. I don't always shoot for failure and i'm not in the habit of doing things so damn sloppy it's going rupture something. Training is a mindset and taking the best from what you learn and mold it into something you can call your own. In the case of the Power Wheel, it's strengthening your body through your center as a main focus and conditioning not just the muscles of abdomen but making your Core as strong as it can be for whatever life throws at you.

Beyond the Rollout, the Power Wheel has straps to put the feet in and get more out of your training. One of the hardest exercises is actually very simple, you strap in, get into a push-up position and start walking; our legs are obviously stronger than our arms but what if you had the strength and endurance to walk a good distance on your hands? A gold standard is to a 100 yard walk but even a minute can wear down even the strongest men in the world.

The stronger your Core is, the rest of the body will be stronger as well. We need that strength to keep our lower backs healthy and injury proof and strong muscles along the sides, upper and lower abs can even strengthen the organs plus giving you an ability to take a punch. Making your abs like Iron can go a long way in having incredible durability and conditioning that can't be matched. Get a hold of the Power Wheel and turn your body into a conditioned machine. 

Don't forget the major SALE going on right now at Lost Empire Herbs where you can SAVE 15% OFF of many many herbs and tinctures. Use the Promo Code: BYEBYE2020. Be healthy, be safe and keep kicking ass. 

5 Minute Abs

Remember those infomercials back in the day about 8 Minute Abs? Those crazy exercises that person made you do that "guaranteed" results, talk about the changing of the times. These days, there are more gimmicks out there than real world class training using simple exercises and many people can't tell the difference (the reason...Marketing). 

It has been proven that very short workouts can create extremely powerful results from Micro Workouts to Circuits that will kick your ass. Is it possible to get a solid workout within 5 minutes? Absolutely, they can be tough as hell but with the right attitude you can make it through. Now, some exercises you might need to progress because certain variations can be too much on someone's body and can cause injuries and come on now, if you get injured what good are you to anyone? You don't need to do advanced variations of certain exercises, just keep it basic and you'll have a way better chance of getting awesome results. 

One of the things I like to do is take as very few exercises as possible and go for as many rounds as I can (without getting sloppy and maintaining a pace that is efficient). Core Conditioning is a very important entity to have in your arsenal because it doesn't just help build muscle, it strengthens the organs and could help prevent injuries to the lower back. A 6 Pack can be the cherry on top but a stronger core will get you going a hell of a lot longer. One of the best pieces of equipment to make that happen is the Power Wheel.

The Power Wheel goes beyond just doing a few rollouts, you can strap yourself in and do all sorts of exercises that will challenge your Core like no other. Forget the crunches and sit-ups, they're good to a degree but the Wheel strengthens you in a much quicker time and has greater effectiveness than typical everyday Ab exercises. Want a stronger Core that takes only a few minutes a day? Check this out after you have developed some good strength, all with the Wheel....

10 Rollouts

10 Hamstring Curls

10 Knee Pull-Ins

10 Push-ups

Do as many rounds as you can in 5 minutes. That may not sound like much but it's a killer workout and will hit muscles in your body you didn't think could be hit. If you feel you aren't ready for that, a couple rounds can be good to start with. Don't rush it, build up and rest if you need to between exercises or rounds. Also, don't use sloppy form either, this is meant to be smooth and fast without compromising anything. Once you get stronger, go for time, if 5 minutes is too easy for you, go for more reps or for more time. The idea is to get in a great workout that is short, simple yet ass kicking. 

Have fun and always strive train and be the best version of you. Build an Iron Core.

Do Six Pack Abs Really Matter?

 Anyone who works out at some point wants to have a better physique than what they started with and many will say would love to have the Six Pack look. Washboard abs that make people's heads turn and thinking that person could be a Supermodel or Bodybuilder. Ripped, Shredded, Symmetrical and Muscle Popping abs that would definitely make someone an elephant in the room; but does it have any real significance?

Having a Six Pack wasn't a major deal until the early era of Physical Culture where you had many strongmen and physique builders sprouting muscle everywhere, men like Sandow, Pandour, Arco, Maxick, Grimiek and others having strong and powerful core muscles that looked like they were carved out of granite. The funny thing is compared to today, many people who sprout a six pack don't have anywhere near the level of strength the old timers did. The mainstream media today shows that having a Six Pack is a source of strength and confidence which part of that is true (not so much the strength part) and it does take some work to develop it along with diet and training but in the end, what does it really show other than the external?

It doesn't take too much to understand that if you have a low percentage of body fat, it's much easier to show some form of muscle but if we took that context for granted we would be naive in the fact that yeah you can show a Six Pack but there's no real muscle behind it and that person doesn't necessarily have to be in world class shape to some kind of stomach muscle. There was a term Karl Gotch used to determine the strength and condition of a person, it was the difference of Counterfeit Muscle & Conditioned Muscle; the Counterfeit was that yeah he looks strong and powerful but if you fought him or put him through certain fitness tests, that strength has little to no value and his stamina and endurance is weaker than a 10 year old asthmatic. The Conditioned is where he may not look like a million bucks but he's got tremendous strength and stamina along with less chances of getting injured. If you want to see this in action, look up Maurice Smith Vs. Mark Coleman. 

A Six Pack can be awesome but if you don't have the strength and endurance to back it up, does it have any value? Some of the strongest people on the planet today don't have washboard abs and some of the weakest do, see where I'm going with this? For the most part, I believe if you want a strong Core, you do things that don't just give you muscle but the strength to take a hit and strengthens the internal organs. One of the very best exercise to build a conditioned Core is the Ab Wheel, just rolling it out and back is a far tougher exercise than the typical sit-up. Most people can't do more than 10-15 let alone maybe 5 but once you can do 20-25, that's pretty good, 50 would get you decent shape and 100 or more would most likely make you damn strong. 

If your goal is to get a Six Pack, go for it, make it work for you and I want you to achieve it but if you also made it stupid strong, than you get the best of both worlds. I want you to have both but yet make them valuable in life as well. So does it really matter? You decide. 

What Are Isometrics Really Used For?

 The concept of Isometrics has been around for ages yet the true nature of Isometrics isn't fully understood. It has been used in a variety of ways to not only strengthen muscles but more importantly strengthen the connective tissue and developing stronger bones. One of the most famous men to use Isometrics was Alexander Zass who used them to strengthen his body to escape prison not once but multiple times during WW1. He used a form of exercise in a real world situation and not only succeeded but made a name for himself in the process.

One of the uses of Isometrics is to sculpt the body like in Bodybuilding. Many champions used what's called Muscle Control to develop the musculature on a more individual level meaning contracting and relaxing certain muscles one or two at a time as opposed to just an entire group. People like Otto Arco, Maxick, Ed Jubinville, Bill Pearl, John Grimek and countless others used this for shaping the body. One of the best yet mysterious figures to use this method was Bobby Pandour who had quite possibly one of the greatest physiques of the vaudeville era yet unlike other Bodybuilders of that time, didn't have a great deal of strength when it came to weights.

When it comes down to it, Isometrics in my opinion are truly made for developing strength from so many angles, we have yet to find out all of them, it's so vast and almost endless it's impossible to determine how many there are. It's used to harden the musculature and strengthen injuries. It's used in self defense and is also one of the greatest fat burning methods around. If anyone that has used Isometrics to not only strengthen the body but to save his own life was Steve Justa who was on the brink of death with type 2 diabetes and used countless exercises of Isometrics to lose weight, sculpt his body and eventually get himself off medication. 

Isometric Training is like developing a suit of armor that is durable and conditioned. Some exercises can be very tough yet so simple to do like holding a mid push-up plank on the fists for more than a minute, it's not as easy as it looks. As we age, Isometrics become more and more valuable as a training tool to prevent bone disease, losing strength in our legs and keeping our posture in alignment. It is truly meant as a way to live with greater vigor and keeping ourselves young. Think of it this way, I like to look at it as Adamantium, the indestructible steel-alloy made for X-Men member Wolverine's skeletal structure. In the real world, we can only wish to have that kind of skeletal strength but the stronger we can make our bones and tendons/ligaments, we become less prone to injury and can hold out better in the long run. 

Use Isometrics as you see fit but remember to use the basic concepts and train them to strengthen the body's structure, not always for looking like a million bucks. You can look like Tarzan but if your strength doesn't match up, it's not gonna mount to much. Some of the strongest people on the planet don't look like a bodybuilder or a strongman or a sculpted statue come to life, they're pretty average looking but have strength that can't be explained. Develop your suit of armor and become stronger to live better. 

The Hindu Burpee And Its Benefits

 The Burpee has been a big trend lately in the fitness world with many variations from Beginner to more Advanced. The "original" concept of the Burpee was a fitness test used to see how fit someone was way back in the late 30's around the start of World War 2 by Royal H. Burpee. The movement didn't include the push-up and jump that we see today in Crossfit Gyms around the country but it did give an idea of a person's cardiovascular fitness.

The basic Burpee today is to squat down, kick the legs back into a push-up position, do a push-up, jump back into a squat, stand up and jump. This movement was designed to kill fat and put on muscle while developing a more anaerobic feel to it in a way you feel from doing sprints; it's fast, tough and doesn't take long before you're huffing and puffing which in turn helps generate natural growth hormone and burn calories even after a workout. Some people prefer to just stand up and not do the jump at the end which for all intents and purposes in some cases is because jumping can cause damage to the joints.

There are so many variations of the Burpee that it is ridiculous and has turned more into how hard can you make it and how many reps you can do even as you get sloppy and exhausted. I've done workouts that when I was done, napping was inevitable. With the injuries I sustained in my early 20's, the jumping portion of a Burpee would do more harm than good in my ankles and left shin. 

I believe the real original Burpee came from India where wrestlers would do literally hundreds or sometimes 1000 or more to build practically superhuman stamina and long term strength. This is called the Sapate which is a combination of the Hindu Squat & Hindu Push-up at a rapid pace that is explosive and with a powerful thrust.  I've tried this exercise a few times and my brain just didn't know how to keep up with the explosive thrusts with the movement and ended up hurting myself more than anything. That exercise is not meant for everyone but if someone's body can do it and do it well, they're on their way to building phenomenal conditioning.

A variation that I use of the Sapate is a combo of the Squat & Push-up based on the teachings of Karl Gotch & Matt Furey. I find this way more compatible with my body and the pace is a lot better and I concentrate better with the movement as a whole. This modified version that doesn't have a jump at the end is still a killer workout and doing it just for a minute or 2 would get you breathing hard, hell for most people, 30 seconds is more than enough. This is the exercise I do at night before going to bed to get any excess energy out, I would do a set, take a breather and do another set; repeat that until I feel like I'm done. Started out with 5x5 and added a set each night until I was doing 10x5, progress with sets of 6 reps, than 7 until I can do sets of 10 reps. I like this system because like sprints, I'll take my time until my body is ready for another set and go as best and fast as I can without doing sloppy form. It's a great combo of conditioning training, stretching, coordination, strength training, agility, durability and stamina. It's also a great Calorie Burner.

The best benefits I have found with this Burpee Variation was being able to sleep better, feeling more energized in the morning, my breathing is stronger during other workouts and my stamina is getting stronger as well. What this also does is burn calories throughout the night and because of the fat burning element, it increases your metabolism throughout the night as well so you may end up losing weight faster as you sleep. I can't say this for sure for everyone because not many studies that are this specific have been done, just going by my experiences. If you wanted to do this exercise more in the day time than at night, go for it, you're burning fat and calories throughout the day. 

How many times a week do you do this? Start with 2-3 times a week and as you get stronger and fitter, bump it up to 4-5 times a week. I do it every single night but if there's a day where I would like to back off, I'll do so. In the beginning, do as many as you can. This isn't an exercise to really prove how fit you are compared to anyone else, this is also done to have good form, if you become too exhausted and your form is sloppy, stop. When it comes to reps, like I said, as many as possible but not to the point of fatigue or feeling tired, just enough to where you can feel it but have enough in the tank for another set. This is to help build stamina and conditioned strength over time. As you get stronger, reduce rest times. If you do any reps to the point of fatigue, you're going to need to recover for a minimum of a couple days. 

Give it a shot and see how it goes for you, if you've had previous injuries or don't have the strength to do the movement, do what you can, go slow if you have to and if anything causes pain, don't do it. 

Is It Good To Workout At Night Before Bed?

 There's always been a debate in fitness on when is it the best time to train? Many say that the morning is the best time because you're waking the body up and getting fresh oxygen into the system. I can agree to that to a degree. I do believe that you'd want to get in some good exercise as soon as you get up whether you have 20 minutes or 1 minute, just getting in some good deep breathing can work wonders. 

It's really more of an individual thing, some people perform exercises better later in the day like on a break at work and if you're a laborer, you're practically exercising all day long. What about at night though? After getting home from work, having dinner, watch a couple of episodes of something and get yourself to bed or getting the kids to bed, would a workout be good then too? Now you may be thinking working out before bed might be contradictory because you're putting in energy that might disrupt your sleep. The truth is, it could help with some excess energy you might have and getting in some late night endorphins to get the body to calm down. Depending on the intensity, it could also help with burning calories throughout the night and induce more natural growth hormone and burn off fat and build muscle faster. 

I can't speak for everyone who has done this but from my experiences and from doing an exercise recently, a good workout at night an hour or 2 before bed can help tackle unnecessary energy and after huffing and puffing for a little bit, that an help get that energy out and sleep hard. One of the exercises I've done lately to get excess energy out is Burpees or a variation called the Hindu Burpee (a combo of the hindu push-up & hindu squat) and so far, it knocks my ass out once I climb into bed. I've been known to be a night owl sometimes staying up until 1-2 o'clock in the morning but experimenting with this exercise between 10-1130 (depending on my mood and the amount of time to let dinner settle) has made some pretty good results with being able to fall asleep earlier. 

I would knock out a set of Hindu Burpees, rest to catch my breath and repeat the exercise continuing this cycle until I've done enough or just ready to stop. Some nights i'll do 5x5, 6x8, 8x5 or do as many as 10 in a set and see how many sets I can do before I've had enough. My body responds better to this exercise than just regular Hindu Push-ups and Squats and puts me in a state of a high that feels incredible and my body can rest easier. This is a great way to burn calories at a greater rate throughout the night and if you take a cold shower after doing this exercise, you're burning even more calories. This doesn't mean it's for everyone so if it doesn't work for you, don't force it, find some other exercises to do to get that excess energy out. For a period, I was doing animal exercises at night and that helped as well. 

So is it good to exercise at night before bed? I believe it is but experiment and see what it does for you, if you're more of an afternoon person, go for it, if you're a morning person, doing a couple sets of this exercise can do wonders with burning fat and increasing your metabolism throughout the day. Make it work for you?   

Black Friday And Having A Little More Fun In Our Lives

 Hope everyone had a great Thanksgiving yesterday and it was filled with food, great people and making memories. We had our first Friendsgiving get together and I think the majority of the time we just couldn't stop laughing at everything. Instead of Turkey, we had Ham and all the fixings, think I was the only one that went for seconds of full plates but that was a good thing cause I got in a workout before we went over to my wife's BFF's house. Lots of fun.

Now, it's CHAOS time for BLACK FRIDAY. I'm here to tell you that, there is an option other than going to Hell-Mart or Cost-Your Life-Co so you don't get trampled going for that TV or new Crockpot on sale. That's the sad thing about sales, people want them now and are willing to break someone's face for it, why? Just 24 hours ago, you were thankful to even be alive and be with the people you love, now you want to go into Psycho Hose Beast Mode over a freaking Toaster or a 4K TV? Seriously, be smarter people.

When it comes to Xmas Shopping, you want to find the best things for your loved ones that are affordable right? This is where technology can be your best friend. Maybe you can't afford it so is it worth it? Be with your family, take a load off and utilize this time to find the best things in life and have fun. Personally, for your budget, Amazon is your best bet if you're looking for something for those special people. Do what's possible and not try to get mauled over it either. 

This year has already taken a toll on a lot of people, some didn't make it and it is a tragedy. Society is chaotic as it is, so why make it more chaotic? Make smart choices and find ways to make the holidays fun and safe as possible not just for the kids but plenty of adults as well. Workout together or invest in your health this Holiday Season, forget the TV's, the Crockpots, that new nightstand or Surround Sound System. Get in some Animal Exercises and play games that help you not only get fit but have fun in the process. Now doesn't that sound more important than the cost of a toy? 

You can even get some good deals on powerful supplementation to get that energy and drive. Lost Empire Herbs  is having their 30% OFF Cyber Sale on selected Herbs like Pine Pollen, Thor's Hammer, Nettle Root & More. You get to decide what's best for your budget and making the most of what you can do. Training is already hard as it is, but it doesn't have to be boring or full of tedious rep/set schemes, just get out there and move around like a wild animal and be free. Here's an Animal Book you can get for less than $15 that shows you all kinds of animal movements that are awesome to do and get you in shape just using your own bodyweight. Make your fitness interesting and creative. 

In my opinion, Black Friday is the time to lay low, find better options to use your budget on and be with the people you love. Be safe, take care of each other and have an amazingly awesome Holiday Season.

What Patterns Or Techniques Of Deep Breathing Work Best?

 The breath is one of our reasons for living and yet many of us take it for granted and don't give it a second thought. Let's face it, if we can't breathe, we will die, there's no getting around that. The type of breathing we do however can determine how calm we are and when we're in panic mode (negative stress), there's a lot of information out there on that subject but what is best to develop a strong system and flow of the body, not just to the muscles but to the organs and the brain?

Experimenting with different breathing patterns for years, some have worked very well and others have caused problems and even made me dizzy and disoriented. There are many patterns of breathing if you do enough research but which ones are worthy to trust and give you a better sense of focus and being relaxed or tense? There's Chest Breathing, Diaphragmatic Breathing, Box Breathing and others but which ones are bad for you and which ones are the real deal? 

Most people Chest Breathe because that was what they were taught later on in life and most likely picked up on it through observation and it become a normal thing. There are courses out there specifically for this type of breathing and some give it a few good points but it goes without saying, Chest Breathing can cause more harm than good; first off, it conditions the body to react to negative stress much faster and causes the Flight or Fight mode which depending on the situation puts an individual in a state of panic, anxiety and other forms of stress. In fitness, it is taught in old time courses to "expand the chest" and trim the waistline and help develop that V-Shape from the low abdomen to the top areas of the back. It can do wonders for a physique (possibly) but to overall health, it can be dangerous.

Diaphragmatic Breathing has shown to condition the body to react in a more calming state even in stressful situations, it's an expansion of the belly on the inhale and a pull back towards the lower back on the exhale. Some people use it as a meditative practice to keep the body relaxed and more in tuned with the mind and control of the breath. There are different areas of Diaphragmatic breathing that teach the body to stay in that relaxed state. Some have even shown results of increased cardio doing this. The Gracie family (most famously Rickson) use certain breathing patterns to keep going in BJJ and be able to roll around without gassing. 

Box Breathing is a specific technique where you inhale for a count, exhale for a count say a 4-count for each inhale and exhale. This is a more concentrated form of breathing where it programs the mind and body to focus more on where the breath goes and creating a "Boxed" format. Some people use this for walking and count the steps per inhale and exhale to create a rhythm or stride at a brisk pace. 

When you get caught in a situation that forces you to breathe in a certain manner, you never know what your breathing is because in a certain situation you don't always know if you need to be calm or go for the fight or flight. When I was in BJJ, I didn't understand completely what was happening around me and I did get caught in fight or flight mode and was gassing much quicker even though I was in decent shape. As I got better in handling my opponent, I was also breathing differently and was learning how to breathe during spars (just the workout of sparring in itself can bring on stress) but I was lasting a little longer each time, I still got my ass kicked but little by little I was lasting longer in matches and at certain times didn't get tapped at all and was able to keep going. 

What patterns or techniques work best? It depends on the goals you want to achieve but from my experiences, Diaphragmatic Breathing always worked in my favor more than anything else. Whenever I practiced Chest Breathing, I lost energy and stamina much faster and nearly blacked out one time in the gym after working so hard on a circuit and my breathing automatically went to the Chest because back then I didn't know any better. When I began experimenting with it in a different setting, the main difference between almost blacking out and actually concentrating on it was the way my body just caused more problems internally. With the "belly" breathing and even box breathing, I have greater energy, my cardio lasts longer and my body feels much better whether in the middle of a workout or after. I use it for Step-Up Training, Hiking, Swimming, during Animal Workouts and other activities. 

A variation of the Diaphragmatic Breathing is doing the "Breath Of Fire" technique I've seen Rickson Gracie do has been my latest experiment in how I apply breathing whether in a meditation or through my hard workouts and so far, I'm really liking it and it keeps me fresh every workout or activity I do. Is it for everyone? Maybe, maybe not but see what it can do and practice carefully and with focus, if you are having trouble with it, don't force it or hurt yourself. Breathe my friend.