90 Seconds Of Isometric Exercise

 If you ever have read my articles or have done research on Bud Jeffries, Steve Justa and even Bruce Lee, you know we're all big advocates of Isometric Training. My favorite style is doing the 6-12 sec intense contractions from as many angles as possible but every few workouts or so, I do either a mixture of intense Iso training and Aerobic Isometric Training or do Aerobic exclusively for that particular workout day. 

Long Isometric Holds take on a whole other realm of strength training and conditioning. The most common AI hold is the Plank which can be really good especially if you practice certain variations instead of the typical hold with the forearms on the floor. One variation that is difficult but simple to do is holding the plank on your fist with elbows bent at mid-range, most people barely last 20-30 seconds if that but if you can last a minute or more, that shows some serious strength.

Some people have experienced some interesting results with AI's such as hypertrophy, feeling lighter as they move, loss of body fat, increased strength, better stamina and even an increase in testosterone. When you hold a position for more than a minute, it takes another level of strength beyond the muscles, it is the strengthening of the tendons and ligaments. Shaolin Monks can attest to this as some of their holds go for hours, talk about strong joints. I've had great results in doing long holds but unless it's bridging or holding a horse stance, 90 seconds is my cut off point not because I can't go anymore but because I want to do other exercises and not just do one for a long ass time (I get bored easily).

For the most part with Isometric Training, most courses teach people to do holds at 60-90 seconds because that's where they'll start to experience the fatigue of the muscles and only exerting no more than 60% of their strength. The truth is, very few people know how Isometrics work and the understanding of where fatigue starts or ends depending on what they're doing. Isometric Holds are nothing new obviously but the knowledge of when fatigue sets in, the experience of fat being burned and strength that is developing conjures up more to what the real veterans of the method teach as opposed to those B-Movie style books where knowledge is virtually non-existent and go through the motions (oxymoron I know) of just showing exercises have little to do with real world applications and have dangerous consequences when they're not applied right.

One of the most common mistakes people make when doing Isometric Training is how to breathe. This is because Bodybuilders today and even quite a bit of yesteryear that hold the breath as they flex as hard as possible, this is extremely dangerous and could prove fatal to someone's brain. In longer holds, the objective is to breathe deeply and as controlled as possible and to not exert more than 40-50% of force. If you're a shallow breather, you may not hold a position for very long but if your breathing is controlled, you can hold for a good extended period of time. The better your breathing with long holds, the stronger you can be. 

The fact is, Isometric Training is far from easy and it takes a decent level of concentration that many don't understand. Once you exert an amount of force, you need to keep it there for the duration as much as possible. It is literally impossible to hold an isometric at 100% for 90 seconds or more but if it's around half or less than half that amount of force, you can go longer and develop strength that can shoot past plateaus in your regular training. 

At first, 90 seconds may not seem like that long but when certain things start to set in, it may feel like an eternity. Once you can control your breathing and keep that exertion of force at that level, it can give you one hell of a workout and feels very relaxing when you come out of it. One of my favorite exercises is the 90 second Deadlift using my Iso Strap & Dowel, I feel it everywhere and builds a great level of power in the forearms and strength in the legs and lower back. You don't need to do a ton of exercises to get in a good workout, just a few that totals around 10-15 minutes is more than enough. The results can often be extraordinary and it's not complicated unless you make it that way. simple and yet can beat you into submission. 

You can do them anywhere and use just about anything. Have fun and make it interesting. 

Are Isometrics Good At Healing The Body?

 When we think of exercise, from a general perspective it's about health, well-being and a way to make ourselves better not just physically but mentally as well. Now we don't necessarily would say exercise cures us from anything but there might be a way to have it heal the body, as in take in the HEAL part in healthy.

Isometrics have long been debated on its uses, its ability to strengthen and having a somewhat decent discussion if it's worthy to be in the same realm as weights, machines and sports. The truth is, Isometrics can be used in all three but from specific uses within those three types of training or competitive undertaking. You can practically use anything and turn it into some kind of Isometric exercise, you can either hold something and hold a position for time, hit a specific angle an not move but exert as much force as possible or just use yourself. The point is, Isometrics isn't always a black and white outlook of the method, there's more to it than meets the eye.

When it comes down to healing the body, many wouldn't think Isometrics has anything to do with healing the body but that's where most either don't understand or just pretty damn arrogant. When you have an injury and you can't quite move yet, there could be something done about that. Now, I'm not a medical doctor nor am I a occupational/physical therapist but I do understand from experience what Isometrics can do to help with injuries. I never really talked about this but when I was laid up from my leg injuries, I had to use practically 100% of my upper body in order to get around, if I ever used my legs for anything, I would Isometrically press my feet on the wall, only for like a second or two but I would press with the strength I did have which was maybe 5-10%, I would press and walk up the wall, 2-3 at time. I felt that did strengthen me and I was told I was healing rather quickly by then and it was maybe less than a few weeks before my last surgery when I did that but it could also be I was 20-21 at the time so youth was a bit of a factor. This was an alternative since I was no where near ready to walk yet.

The biggest contribution to my rehab was ultimately calisthenics but it wasn't until I learned about Isometrics specifically what they were all about. I tried many different ways to do them and they helped me really well. Once I got into my 30's, Isometrics have been edging more and more to that area where it's now a top 3 set of methods I use to train. The older I get, the more Isometrics become a great asset especially for my legs. 

Depending on what you want to accomplish and is it plausible to heal certain injuries or problem areas such as the lower back, knees, ankles and shoulders? Many people have claimed Isometrics have completely healed them but how many are true? Other than me, I would say there are quite a few people who have legitimately healed themselves using Isometrics such as Steve Justa, Bud Jeffries, Steve Maxwell, Logan Christopher and others. The healing areas are mainly the strengthening of the joints and utilizing the strength of the tendons and ligaments. 

There have been studies done on how Isometrics help strengthen the body through rehab or as a program to shoot past plateaus in an athlete's sport (with so many studies out there, very few are legit). The healing aspects depends on the exercise used in a safe and controlled manner and which joints to strengthen. I firmly believe that with Isometrics, you can make gains in how you strengthen the structure beyond the muscles. It gives you the ability to walk better, carry things easier and making the body near injury-proof.

Holding a position say the Wall Sit where the target areas are the thighs and calves help immensely for those who have trouble with squats or have trouble bending the knees to a certain degree without pain. This is all too familiar with those with knee and ankle issues but with Isometrics, you can strengthen those areas to hold off pain going up flights of stairs. Some people only do Isometrics exclusively because other forms of exercise either cause them pain or it's because their movements are so limited, Isometrics is the only thing that's helping them stay strong for this long. Justa was nearly crippled before Isometrics healed him and it got him off meds for Type 2 Diabetes. Some people do only Isometrics because that's the amount of strength training for them to do so everyday activities can feel easier to do. It all depends on where you're currently at and what possibilities there are.  

Find out for yourself if this method has healing properties. I certainly believe in it and it has kept me from getting seriously injured over the years.  Keep your joints strong. It goes beyond just doing exercise, it's developing a powerful structure that keeps you strong into your golden years. 

New PR In Step Ups And Club Swinging

Sometimes, certain things inspire you to test yourself and see what you're capable of. Yesterday for Easter, I decided to do 1000 Step Ups using the deck of cards again and see how fast I can do them. My previous best was 51:38 and I thought I'd never be able to go faster than that. I guess things have a way of surprising you and after all the sweat and number of times I wanted to quit I did it and broke my own record by finishing in 50:01, shaving off nearly 100 seconds of my previous best.

Step Ups are for all intents and purposes an underrated exercise that works like a charm when it comes to building leg strength and conditioning. Hell if Bob Backlund can go for hours straight doing them, a few minutes a day would be just as good for the average person. I'm not big on celebrating holidays like I used to. When I was living in Santa Cruz, holidays were a constant thing with my dad's side of the family especially Easter and Xmas (my grandmother is Roman Catholic) and ever since I've lived up here for nearly 10 years, it hasn't been the same since it's gotten harder and harder to travel to see them.

For holidays, I like to do crazy workouts to celebrate which is kind of a weird thing for most people but it gives me an opportunity to celebrate victories for presents. Now that I'm married for almost 2 years now, my wife and I would do some holiday celebrating but because of her job, it's not as easy and we celebrate either the day before or some time after. 

One of the other workouts I did on Easter was doing 1000 Reps with the Indian Clubs doing various exercises. Getting fresh air and getting into almost a meditative state that just feels incredible and getting in some conditioning for the shoulders, wrists and elbows. It was fun and just having that calmness and happiness instilled into you as you exercise. That's what it's all about and making the most of your time so you can enjoy other things later on. 

Today for some reason I just decided to start my day with 5 straight minutes of calf raises on one leg switching from one to the other each rep, it's one of the exercises I learned from Kevin Wikse's Pan Program which is now defunct and consisted of training the legs in a unique way. You can learn a bit more about Pan and his other takes on mythology by going to https://mightandmagick.com/. It just felt right to do and I enjoyed it. That's one of the great perks about fitness is that when it feels right and you enjoy it, it becomes something more than just physical, it becomes a mindset. Most likely today would be an Isometric Day but who knows what will happen. 

Enjoy the day, be happy and make the most of what is possible for you. 

A Moment In My Life That I Thought Would Never Happen

 For those that have known me my whole life know the struggles I had to endure when I was diagnosed with Spinal Meningitis. It made a major impact on the nerves around the right side of my body and scrambled my brain to the point where it would either kill me or make me live my life as an unintelligent member of society. When I was little, I used almost nothing but the left side of my body and barely did anything with the right side. Couldn't even pick up a pen or pencil with my right hand because the nerves were badly damaged. I struggled for decades but I kept fighting.

By the time I was a teenager, I could do quite a few things here and there for basic daily life but some things still weren't possible. I could lift some decent weight and move ok without the assistance of my left arm. Still can't shoot a basketball or throw a baseball or football with my right arm. After my leg injuries, I focused on getting stronger in a different way than ever before (as you may have read) but I also needed to challenge my right side even more. In gymnastics, I had a moment where I could do a one arm hang either on the horizontal bars or the rings with my right arm and that was an amazing feat for me, I was 24 at the time.

As I got older, I had to find more challenges, I was bending steel bars, nails, ripping phone books, levering hammers and holding myself up in a one arm push-up. Yesterday was a defying moment that made all those years struggling worth while. You've seen the videos of me pressing the Darth Vader Kettlebell with either hand or doing one arm farmer's carry with it, I wanted to make it harder so I thought I would attach one of my fat gripz to the handle. I never thought I'd be able to even clean it, let alone lift it with that thing attached and to my surprise, I did it with each arm and didn't use any assistance with my left when I did it with my right. I got it up to my shoulder and pressed that son of a bitch 10 times each arm, this thing is 70 lbs BTW and took a lot of concentration to use the muscles I needed to lift it. At 3-4 years old I have gone from not being able to pick up a damn pencil to basically cleaning and pressing a thick handled kettlebell that weighs 70 lbs. more times than I ever thought I could. This to me was decades in the making and I made it possible. 

You have the power to overcome adversity beyond anyone's expectations. Some never thought ever that you could do something they thought was impossible. You have the power to become stronger and make the impossible possible. The struggle is part of the journey but its those moments in time where everything came together and something incredible happens. Look at some of the old-time strongmen and what they endured to become legendary figures in the world of strength. I made something happen for myself that I never dreamed would happen and yet, it came to light when for years there were dark clouds over me. Although the fighting never stops, it's in those brief moments where you have won the battles over yourself and those who told you it wasn't going to ever happen. You made things happen and you CAN continue to make things happen. You are a bad ass my friend and never stop becoming something YOU were meant to be. 

Starting The Day Off With The Wu Ji Posture And A Cold Shower

 Sometimes when we wake up in the morning, we're still groggy and barely alert but also we wake up full of anxiety and feel the need to really haul ass; shower, dress, get a quick bite and run out the door to head to our job. I wanted to start my day with the Wu Ji Posture and just stand there practicing deep breathing for 10 minutes. It felt really good and it was a great moment of just getting blood flow to the body, breathe deeply and controlled and shake the cobwebs out a bit. The cherry on top of a beautiful Tuesday morning was getting into a cold shower.

For all intents and purposes, a cold shower is a hell of a way to wake your ass up out of that groggy zombie like state. Most wouldn't last 10 seconds and I can't blame them. Who in their bloody mind would want to emerge themselves in cold water, let alone bathe in the damn thing? This practice is more than just having the guts to withstand the cold, it's to really tech you how you handle your body and being calm, cool and collected. I practiced my deep breathing and focused on that as much as possible. It's never easy but the benefits are incredible man.

Getting into the habit of taking a cold shower does take time and taking small steps into letting that fear go and just let the water consume you and build that tolerance for cold temperatures. Is it meant for everyone, probably not but you never know until you test it out for yourself. For the most part, it's fear and others can be because of certain conditions. You don't need to take a 20 minute shower in order to notice the benefits, just a couple minutes is more than enough for most. 

The absolute key to both standing in the Wu Ji Posture and being in a cold shower is how you breathe. Cold showers tend to really get the lungs going and naturally make you breathe even deeper than normal (at least from my experience). You breathe in as deep as you can without straining, breathe out everything without straining and hold onto that. It's a very powerful sense of focus and concetration, think of it this way; you remember the stories of Peter Pan? The idea of slapping on some pixie dust and focusing on a happy thought, put them together and you can fly. Your pixie dust is your breath, your happy thought is your mind and picturing being calm, happy and full of power (I know this sounds goofy but it's the best analogy I can come up with on the spur of the moment).

We hate starting the day off with being anxious, in a rush, having our brains go haywire and dealing with negative thoughts. Start your day fresh and ready to kick ass, whatever it might be and being cool and collected in the midst of chaos. 

Is It Unmanly Or Weak To Be Open About Injuries?

 When it comes down to being a man, you're taught this or you shouldn't talk about that, hide your feelings so they're not used against you later, be cold, don't show weakness and most importantly don't cry like a little bitch; do any of these sound familiar to you? So basically, you're taught to be an emotionless robot or act like you're angry. Quite frankly, some of that stuff is a bunch of bullshit. That tells me, you are taught to live in fear and that everyone is against you, even the people in your life. Should you be open about everything, hell no but you shouldn't be ashamed of who you are either.

Injuries happen to everyone at some point unless you've lived under a rock and were taught to be careful with everything. Do I feel you need to brag about your injuries? No, even those that believe an injury under a certain circumstance is a badge of honor which the majority of the time really isn't. In sports, injuries are more common than a goal, run or point and some are very devastating and end careers while others may be more of a scratch or a sprain and you still go out there or lay low for a few days. In life, some injuries completely transform you either physically, mentally, emotionally or all three. Injuries make us suffer but they also teach us lessons that only those who have similar or we're the only one who can understand it. 

I don't brag about my injuries, I'm open about them because they're a part of who I' am, they're mistakes I have made and had to come back from them, they're ones that changed my entire brain chemistry, one injury changed my entire outlook on fitness and one broke my skull when I was little. They're not badges of honor, they're teachers and I continue to learn from them and adapt so I can keep living. Some have been taught to not talk about them or show they're painful because for some god awful reason it's a sign of weakness and you won't be seen as a man. 

Injuries teach us to make certain choices and whether we can come back from them or not. Some never get that opportunity and die from injuries and it's not always their fault. When I broke my legs, I had to choose whether to make myself strong and push through what would lie ahead or I could've just let them wither and not give a damn about myself and stayed in a wheelchair longer. Because of the meningitis, I couldn't speak very well until I was about 6 or 7 and with problems in my right hand, I couldn't pick up a pencil for a long time but they taught me how to overcome those issues and turn them into strengths. I'll never be 100% from the things that happened to me but that's ok, the world goes on and like everyone else, I have to adapt to it.

When people brag about injuries, they treat them like they've won some special award. When it comes to military, (uncorrupt) law enforcement and firemen there's an exception because they sacrificed their mind and bodies and get injured for a cause for which in many cases are heroic. Some people make too much of an injury that is a little over the top for example: every now and then a famous quarterback breaks his pinky, he'll make the front page of a newspaper and fans will send sympathy cards and roses but what about a soldier or cop trying to save someone's life dies? you'd be lucky to find him/her in the obituaries of the same newspaper. 

Injuries happen in life and we can choose to overcome them or let them consume us. You don't need to shout to the world about every injury you've had because at times, some injuries are completely irrelevant and no need to mention them but there are those that you can never come back from and not everyone is going to understand them but I believe that sometimes being open about yourself shows character and you're not afraid of what others may or may not think because in reality, what people think of you is none of your business. If you're willing to be open about who you are and what you have suffered and overcome, the negative stuff could end up being just dusts in the wind.

Be compassionate and remember, you don't always know what someone is suffering from so do your best to be mindful. Some of us are continuing to learn this. 

The Power Of Aerobic Isometrics

 Out of all the crazy type of training people do these days, would Aerobic Isometrics be one of them? I guess it depends on the type of isometrics you're doing. First off, what is exactly Aerobic Isometrics? It is a form of Isometric training first coined by the White Buffalo of old-time strongmen Steve Justa that he used to increase strength for his hay bailing back in his early 20's. To make this work, he would push, pull, squat, grip, twist in every direction that his brain can manifest and specifically work with longer holds of these categories up to 5 minutes at a time exerting less than 50% of his full strength. The idea is to hold an isometric for more than 30 seconds to a minute or more using less strength and controlling the muscles when needed.

Within a few months, Justa increased his labor work by 40% as opposed to only building 10% strength after 2 years of heavy weightlifting. Now if he can build that kind of strength using Isometrics, what's possible for you? Although I prefer the 7-12 second contractions, holding an isometric longer than usual helps aid in building strength, power and speed that is just nuts and gives off several other attributes including endurance, fat burning and skyrocketing the tendons and ligaments beyond the norm of strength. Holding a horse stance is a classic Isometric that helped martial artists for centuries including the famous yet Jedi-like mystique of the Shaolin Monks. Bridges such as the Wrestler's Bridge and Gymnastic Bridge build incredible power in the neck, spine and legs. For the Gymnastic Bridge specifically, it takes strength and flexibility just to even get into the position but the moment you hold it, you learn very quickly how strong you are with your own bodyweight.

Aerobic Isometrics can be very beneficial to your training especially if you're short on time. Just doing a deadlift isometric for 90 seconds at 40-50% max strength would humble most people and it's a hell of a back strengthener and works the grip like a mother. It can be used for rehab and strengthening the knees and hip joints, just doing a wall sit can build incredible strength in the knees and it would give you stronger ligaments to go up flights of stairs or feel better on a hike or just standing. One of the most famous Isometric exercises today is the Plank and its many variations. Most people would do a plank on their forearms which is a great starter but to get the full benefit, do a plank on your hands/fists and see where your real weaknesses are in that position. A good fist plank at 2 minutes would be a killer for a most.

Some would do Aerobic Isometrics to test where their weakest at and strengthen those areas, many discount Isometrics overall because it is tough to measure strength in various positions. For the most part, they're very good at building an injury-proof body and help you work longer and feel lighter as you do other tasks. No it's not going to give you a 500 lb bench press or break a world record in the 100 yard dash (or maybe it could, you never know) but it also develops a level of conditioning that isn't from conventional styles of training and that would be extremely useful in sports such as MMA, Amateur Wrestling, Baseball, Football and Hockey. 

It develops the little muscles and provides them with strength that is hard to break. Think what that could do for a pitcher or a running back, being able to last longer in games and have little chance of injuring a shoulder or an ankle. Most injuries occur because the big muscles overlap the tendons and because of that, the tendons can't always keep up and are at a higher risk of breaking down faster and tearing. Strengthen those areas and see the results for yourself. 

You can do Isometrics with just about anything from a strap to your own bodyweight to using traditional equipment, hell you can do isometrics with a freaking broomstick and build some awesome strength. Use your imagination and get stronger in very unique ways. 

Weight Vest Training

 I have been experimenting with Rucking lately and within a few workouts went from walking with a 20 lb vest to 50 lbs (40 lb weight vest and 2-5 lb ankle weights). It has been interesting and it's great for those days where I feel like going for a walk. I love the cardio benefits from it plus getting out in nature walking around the neighborhood where there's enough trees to make yourself believe you're in Lake Tahoe. 

Been trying other workouts besides walking where I would do push-ups, animal walks, carry my 50 lb Sandbell, holding a horse stance or doing isometric hangs. There's a lot you can do with added weight for resistance. I bought myself a 40 lb vest to see what I was capable of and I'm happy with what I have done that is now possible.

Yesterday I tried a step up workout with an extra 50 lbs and managed 182 reps in 10:20 which for my first time doing that workout with that much added weight was  more than enough. Hell of a cardio workout and building incredible leg strength and conditioning at the same time. One workout I did recently was wear 50 lbs of gear and pick up & shoulder carry my 50 lb Sandbell 50 times across my garage (40ft at a time), so with that math I was walking with 100 lb per set (2000ft (666 Yards), 5000 lbs carried). 

Rucking can be hard at times so whenever I need a break from it, I just recover and do other things, most of the walking is around 35-45 min depending on the route I take. I've done research about how much per week to Ruck and some places say once a week, others say a few times a week if you're experienced at it and quite frankly, I don't trust certain things so I go with my instincts. If I need to recover, I do it and it has panned out very well. I also need to be careful how often I do go because as great as it is, I still feel I need to give my ankles a rest because of scarring and the hard discomfort I get from my injuries. I ruck basically to toughen up my legs overall, also need to do consistent stretching and loosening of the joints so they don't become painful later. 

I do believe Rucking is phenomenal exercise and strengthens the body along with developing great cardio. It also builds great durability and forces you to have good posture because if you bend over too much walking with weight, it can strain and really hurt the lower back plus not to mention if there's no one around, you're pretty much screwed so be sure to have a few things handy if certain things should arise. Be careful but also have fun with it. 

Train that isn't conventional and be unique. Why be normal in your training? It's not going to do you a bit of good, do something crazy, something challenging and find creative ways to make your workouts interesting that doesn't involve getting yourself injured or doing something stupid that you could lose a body part (it has happened). 

What Is It That We Truly Need To Prove?

 Many people in this world have a need to prove something to either themselves, somebody else or both. We have this mentality that if we get in good graces with others or proven ourselves worthy, it aught to come with some kind of reward or sense of belonging. The truth is, what we try to prove, won't always work out in our favor and no matter how hard we try, it sometimes ends in tragedy not by death but by never getting the satisfaction that we have accomplished it.

I'm no exception to the rule of trying to prove myself to others or to myself entirely. There've been many times where no matter how hard I try, I don't feel something ever came out good but at other times, I have made a difference and it worked out amazingly. Many have this mentality whether from their background growing up or learning from mistakes along the way that proving you're beyond capable and forcibly working yourself to death in order to build a life for yourself or for someone else is both admirable but also has it's own set of tragedy. I do believe in hard work and doing the best to my abilities to create a life but also when kids come into the picture, I don't want to be so broken down that by the time they get married that I can't either walk a daughter down the aisle or stand up and be able to hug my son and congratulate him. 

In life, there are those moments that change your entire universe and you need to make a choice of developing a greater life for another and bust your ass so they can live better, I do understand that but trying to prove how much you bust your ass doesn't always mean you'll be a better person or even a good person. There are very hard working people out there who are complete assholes and never show an ounce of compassion or encouragement towards others, even their own and there are those who have compassion and understanding for others and work hard with a sense of balance and solidifying their level of being a good person beyond the work. 

In life, many don't give a damn about you whether you prove yourself worthy or not. Many try to prove to their boss, their spouse, their friends, their family that being somewhat of a superhuman will make you the king/queen of the circle, but it doesn't always end up that way. In reality, when we prove ourselves too much, it bites us in the ass. So how do we show people we are worthy of anything either as a hard worker or redeeming ourselves after fallen on hard times or just being in someone's good graces and hoping they would let us in somewhere? The truth is, not everyone will accept you no matter how much you want them to. It isn't a bad thing to prove something and at times not only do people accept us, they embrace it and we become to accept ourselves and made it work. 

I've had to prove myself over and over many times in my life from learning how to speak well at 5 years old, showing how strong I 'am in various formats and proving that I can come back from a stupid jump at 20 years old and rehab on my own. Some things didn't always pan out in my favor, some did but often I feel it's never enough and I have to keep proving myself either for me or to others when there are people out there I have no business whatsoever proving myself to and yet for some reason I do it.  I guess I'm one of those people like many who just wants to be accepted, understood and knowing I made a positive impact somehow but I know deep down, not many will accept me, understand me or see any positive influence. What good is it to prove yourself to others when in some cases there isn't a chance in hell you'll ever be worthy or accomplish anything? The only things in life that need to proven are the ones worth fighting for. 

Do you remember the line from the Blue Fairy in Pinocchio, "Prove yourself brave, truthful and unselfish and someday you'll be a real boy." Well, not all of us are brave, very few are truthful and there are a lot of selfish people out there but if we prove to ourselves that we can stick up for what's right, be honest about who we are and show a little more compassion, there's a chance we can show the true nature of our being by just being us. That's where the heart and soul of that line I feel has meaning.

What is there to truly prove? That we find a way to live and make the most of this life because once we are gone, proving something becomes non-existent and we can only carry on in the afterlife where you have absolutely nothing to prove and just be a part of the everlasting universe. 

Care To Go Rucking?

 Simply put, go walking with weight attached (Backpack, Weight Vest, ect.). Sounds easy right? It depends on the weight you use and the distance you walk but it's great for cardio and strength building. Every now and then (even recently) I would go for a walk wearing my 20 lb weight vest for a good 20 min to an hour around my neighborhood. Beautiful scenery with lake views, lots of trees and practically quiet. 

When I was living in Santa Cruz, CA, I would walk practically everywhere but it wasn't until a few years ago that I actually started really walking with weight on me consistently. When I was in High School, the only form of Rucking I ever did was carry a backpack full of stuff up to about 25-30 lbs at times and it helped build my shoulders and back at the time but now, it's more of an enjoyment than a requirement. 

I didn't really understand the benefits of carrying weight around until I was experiencing it on a more consistent basis and it's nowhere near as hard for me as some cardio workouts until one day recently I went for a walk up and down a hill near my house. I slapped on my 20 lb vest and put on some ankle weights (5 lbs each leg) for a total of 30 lbs and walked as a warm up to the hill, it's a bit steep but I figured I'd give it a shot. Walked up and down that hill (about 75-80% of it) 6 1/2 times and that was enough for me. From the time I left the house to coming back home took almost an hour and I was ready to drop dead lol. 

I literally hate jogging mainly because of the damn rod and pins in my legs but for other reasons, I never found jogging to be very beneficial. Sprints however, were a favorite and occasionally do them but Rucking seems to be a bit more interesting to do and I can get in some great cardio just by carrying weight around for a little while. Quite frankly, I find it relaxing and it's a great teacher on how you control your breathing as you walk. 

Investing in a weight vest can do wonders and build incredible cardio and strength training at the same time. They even have plate loading vests these days which one of these days I may invest in. The next vest I'm looking into goes to 50-100+ lbs which would be a hell of a workout just by walking. Some like to do other exercises with vests which is awesome, gives you more of a challenge, I'll do step ups on occasion wearing a vest and that's incredible strength and cardio training for hiking. 

We often carry the weight on our shoulders, let's make it worth while and build our bodies with it and make it interesting. 

2021 Results Updates

 For some time now, I've kept sticking with Isometrics especially with the Power Belt and I'm happy with the results. Hasn't been easy and my eating habits have their good days and bad days (mostly good). Along with Isometrics, I've been using my 50 lb Sandbell for loaded carries, Step Ups for Leg Conditioning, Lifeline TNT Cables for upper body strength/conditioning (up to 200 lbs resistance on various exercises) and off and on animal movements.

The Isometrics have been used more often than anything (75-80% of my training) and a couple times a week or so I would use a Dowel with the belt to simulate weight training exercises in Isometric format such overhead presses, deadlifts, curls, upright rows and because of the snow here the last couple months mimic shoveling which really hits the hips, lower back and grip. Every once in a blue moon I'll do some interval training but I would have to be in a particular mood. When it comes down to it, nothing has helped put on definition and cut down fat like Isometrics has for me. 

When you know what works, you stick to it right? Well, that hasn't always been the case in my book because no matter what works, I always have to switch things up quicker than when I started but those damn Isometrics really do wonders. With the Power Belt, I'll do anywhere from 10-30 different isometric exercises within a 20 min period or less and feel like I've had enough. I started taking photos around November and the only thing that I do with the photo is fix the lighting that's it, other than that, it's all me baby. 

The last photo was on Friday March 12th so almost weekly, I've been having a photo session to check my progress. No lighting and it was outside but I think you can see a difference in previous photos. I've kept around 255 or so and was down to 252 at one point but my body has made a change or while keeping around that area of weight. Not going to show all of them. Hope you enjoy them. 

Nov 30th, 2020

Dec. 15th, 2020

Jan 26th, 2021

Feb 23rd, 2021

Mar 9th, 2021

Mar 12th, 2021

I'm going to continue my quest using Isometrics as one of the main points of my training and who knows how far I can go. All I know is, I'm slimmer than I use to be, my cardio/conditioning gets better all the time, my flexibility is still very good and my agility has never gone down plus I still have plenty of strength to use. Training is an adventure, not a chore. 

Circling The Body For Mobility And Joint Loosening

 As hardcore training can be at times, it is important to keep the joints healthy and supple because we would hate to be a stiff all day. Starting the day with mobility drills and loosening up the joints and muscles can go a long way in how your energy progresses and keeps everything circulating. You know me and routines but if I had to be fixated on one and one that actually matters, it's being mobile and supple. 

I had just acquired the 40th Anniversary Edition of Bob Anderson's Stretching Book. Most of the stretches in there I've done for years and some reminded me of P.E class back in grade school and while some are good, quite a few wouldn't suite well for me and that's ok. We do what works for us. Stretching is a key component to health and well being and being flexible is more than just being able to touch your face to your knees, it's about keeping the muscles relaxed and release unwanted tension from the body. Some people are extremely flexible while others are so damn stiff, might as well put clothes on top of them to iron. 

Being mobile is about the relaxed flow your body experiences and preventing injuries as much as possible. As always, keep things basic and you'll get around pretty good but it is good to understand that as we get older, being mobile and supple has a bigger importance than how our muscles look. Not even the greatest bodybuilders in the world can look like competitors forever but being flexible and agile can have a lasting impact especially in those later years. 

When it comes down to a routine, my idea is to keep everything relaxed as much as possible and feel like the wind so to speak, weightless in a way but still powerful if need be. Here's my personal routine for Mobility & Joint Loosening.....All standing up by the way.

Multi Directional Movements For The Neck (3-10 reps per exercise)

Shoulder Circles (10 Reps each way)

Circling The Wrists & Elbows (10 Reps each way)

Pulling Back The Arms With Fingers Spread (Breathing In) & Tiger Claw The Fingers Going Forward (10-20 Reps)

Circling The Waist (10 Reps)

Side Bends (10 Reps each way)

Circling The Pelvis (10 Reps each way)

Tai Chi Waist Turner (50 Reps each way)

Isometric Hamstring Stretch

Dynamic Hamstring Stretch (10-20 Reps)

Ankle Rotations (10 Reps each way per leg)

Ankle Rotations While Balancing On One Leg (10 Reps each way per leg)

Knee Rotations (10 Reps each way)

Knee Rotations While Balancing On One Leg (10 Reps each way per leg)

This routine takes 20-30 minutes and if I'm short on time, I would just do 1/3rd to half the amount of reps in the routine. I always feel energized after doing this workout and it's great to help get the blood flowing and releasing tension out of the body. I will make a video of the routine sometime soon to show you how it is done. Very simple and not very difficult to do but it creates a powerful impact in how you go about the rest of the day. You can do this in the morning to wake up, if you're feeling groggy during the day or you can do it an hour before bed to help you sleep. Keep those juices flowing and get rid of that tension, god knows life is hard as it is. 

A Go To Workout For Cardio

 There are a lot of ways to get your cardio in without the need for a treadmill or doing an aerobics class. Something as simple as carrying weight for distance can be great cardio, Step Ups are another. Some like to combine certain elements to get their cardio in and that's awesome. That's a favorite of mine where I can even combine exercises to make supersets and be able to keep going without stopping.

Whenever I need a pick-me-up for cardio or just in the mood for it, I love to carry my 50 lb Sandbell around the garage and superset that with 20 Step Ups. Now the real objective is to carry a weight around one revolution, put it down and pick it up again for another revolution and then go do the Step Ups without stopping. Pick the time you want to do this but keep in mind, there's no rest so be prepared to sweat and get your ass kicked. I would do this workout for 30 minutes without a rest. I may slow down during that time but often, there's that shot of energy that kicks in and you're just going and going.

I've done this workout a few times and kept it at around 30 minutes. If I'm short on time or just don't have the energy to go that long, I'll go for either half the time or no more than 10 minutes. It's about getting in the most of what is possible and carrying a total of hundreds to thousands of pounds total and hundreds of Step Ups. At times, it's quite meditative.

I have learned to get more out of my workouts during certain periods without resting or just mark off the set and go straight to the next set. It helps keep a level of conditioning that I want to accomplish and I'm training in ways that aren't the norm. Step Ups are a hell of a leg conditioner and carrying weight builds functional strength. You don't need to carry 300 lbs. around in order to get results, even 100 lb. is more than enough. When you carry and put down, pick up and repeat over and over, at some point during the workout, it's going to feel heavier and it's the same weight. A sandbell won't always have the same way to grip so you're working your forearms along with squatting and hoisting over the shoulder. 

The key element here when you do this workout is to breathe and be as relaxed as you can. There's already a certain amount of tension being used whether it's carrying or doing Step Ups so learn to control your breathing. If I start to pant, I focus on my breath the way Rickson Gracie does it and within seconds, I'm back to breathing calmer and I can keep going. In a workout, I've only had to do that maybe once or twice during the workout so I'm in pretty good shape to do this. 

It builds functional strength in the upper body, conditions the legs, builds incredible lung power and enhances your stamina. It could be a way to help with your conditioning for sports, a great workout that doesn't take long so you can do other tasks, it can be done just about at any time and requires minimal equipment which all it is is a weight to carry and a bench or step stool that's 10-16' at best. 

Take a shot at this and if you don't have a sandbell, use a rock, a heavy hammer, dumbbells or a plate around 35-50 lbs. If that weight is too much, use something a little lighter around 15-20 lbs. Make it work for you. Focus on your breath and be sure to practice deep breathing before, during and after a workout. Getting in shape doesn't have to be complicated.  

Morning Isometrics

A long time ago, in a city of India, a circus strongman and his young companion had just watched one of the greatest wrestlers in history devour an opponent that was just one of thousands of matches he had won. The young boy decided to go talk to the mighty wrestler who's named The Great Gama. The boy learned that one of Gama's secrets to man handling opponents with ease was that Gama would tie a belt around a tree every morning and try to move it at every angle. He never moved the tree but after doing this for many years, it helped him throw one man after another and was victorious in every match. 

This is a hell of a lesson to learn here. Isometrics are one of the most powerful methods that build strength in ways many others can't touch. This doesn't mean you're going to win 5000 consecutive matches or you're going to be a superhuman wrestler, but it is possible to have strength that makes more of a difference than most care to understand. The method of Isometrics develops crazy strength beyond the muscles but the strengthening of the tendons and ligaments. 

What would it be like to have strength that not only lasts quite a long time but also helps prevent injuries as much as possible? A method that gives you a vice-like grip, tendons that are like steel-cords, incredible speed and hardened muscles that are also supple and flexible. Try doing Isometrics in the morning that gets the blood pumping and working areas of the body however you want. You can do various forms of flexing, you can do bodyweight exercises by holding certain positions, you can use a strap, a doorway, hell even your coffee table. It really only takes a few minutes to get everything going. Don't forget to breathe and if you're doing 6-12 second bursts, make the "sssss" sound as you exhale, if you're doing longer holds, practice deep breathing. 

Practicing Isometrics in the morning could help burn fat and burn excess calories since it's good to do them before you eat breakfast. This particular discipline gives not only a great pump with certain  exercises but it can kickstart your energy levels and prepare you for the day ahead. Strengthen every angle you can do. With Isometrics, you can feel lighter, faster and stronger in areas you didn't realize that could be strong. Learn from the Great Gama and tackle your training and life like he devoured his opponents. 

Disney Animals And Conditioning

 Never thought you'd read that kind of title, but than again you never know what you'll find on the internet. There are so many creative things to find for workouts these days but others might need some tune up and made for specific people. When you become creative, you enhance your ability to train at a unique level and be in better shape than someone who just runs through the motions. Creativity creates a bigger impact than the boring crap that roams around.

When I do my animal workouts, I like to find different ways to make things a little more interesting; do fight or flight workouts, tournaments, workouts for endurance and even on occasion an isometric style workout. One of the most fun is using Disney Characters for my animal workout, it creates a more imaginative setting and if you're a Disney fan like I 'am, you can find all sorts to animals to imitate. There's Baloo the Bear, Kerchak the Mountain Gorilla from Tarzan, Sabastian the Crab, Judy Hopps the little Bunny Cop from Zootopia or Kanga & Roo from Winnie The Pooh. You can get in a great workout just by utilizing those characters.

It sounds silly and childish doesn't it? The truth is, we're all looking for an exercise program that keeps us motivated and coming back for more, even when we're tired. There's nothing childish about using your imagination to make your workouts worthwhile and yes it may look silly to one but it's another person's adventure. Getting fit and in condition should be taken seriously but why not have a little fun with it to get more out of it than usual.

Some of my workouts have lasted as long as 45 min and as short as 3 minutes but regardless of the amount of time, something always gets done. My longest animal workout was a little over 82 minutes and although it was fun, it was brutal but that's the beauty of it, one minute you'll feel like the Beast from Beauty And The Beast, the next, you might feel like the wolf from the Sword & The Stone after chasing and trying to eat up young Arthur. Conditioning is a powerful asset and we want to do things that makes us less fatigued and have stamina that lasts like playing with the kids, having fun with your spouse, better focus at work and getting tasks done with greater efficiency.

If you have Disney+, there's a set of videos or clips from various animated films that is edited to create a meditative environment called Zenimation; you know like the various sounds of nature, water and serenity but in the form of Disney. It's really cool and I watch it from time to time to chill out for a few minutes. Be like a kid again and get moving doing various animals and workouts that are fun and short. 

Animal Workouts Book

Animal Workouts DVD

Animal Moves By Darryl Edwards