Is It Possible To Keep Up With Yourself Or Your Goals?

There are aspects of the fitness world that we try to emulate such as being so inspired by someone else that we do our damndest to be like them, train like them and follow their style. The truth is, being somebody else takes away your own individuality and rely on other forms of settling into your aspirations. Now, we can try to imitate them and pretend we are them but can never be exactly like them. 

We have trouble keeping up with ourselves so we're going to completely switch gears and become someone else completely? Don't get me wrong, there's nothing wrong with wanting to change in order to grow and evolve. Sometimes we have to switch things up in order to become better versions of ourselves. Do we even know how to keep up with ourselves? Do we always know the direction we're going? No. We hit forks in the road, we may pick up someone along the way and there might be a new destination along the horizon we don't know about.

Setting goals is always admirable whether in the long term or the short term. We make goals such as PRs, certain length of time of a program, a number of pounds to lose or gain or we go for a number of reps or sets in a given workout. Are those goals sustainable and able to match up, or are they so unrealistic that we can't keep up with the demand? Sadly, very few go the first way and the majority go the second route and they don't even know it. It doesn't make them gullible or weak either, at times it's so demanding on us from others that we just simply can't do it and end up paying a price for it. 

I did have aspirations to train like the greats and had set goals but once I understood how unrealistic they were, during certain periods it was too late and I either got hurt or came close to blacking out. I can't be exactly like a Bud Jeffries or a Eero Westerberg, hell even a fucking Matt Furey but I can be me the best way I can and continue to learn. I admire these guys especially Bud, he was the real deal and if there's anyone worth being like (personality wise), it's him. The goals and demand I made for myself with intention but progressed methodically and intuitively paid off in more ways than one. I can go hard but not get injured, move well but not go to extremes like an acrobat and practice what benefits me, not what someone tells me what benefits me.

We have our own aspirations, our own goals, our own individuality and demands that concern our long term payoff as a person. We can't always keep up the demands of someone else, we take things as best as we can and not try to sprint during a marathon, it'll just wear us down and tear us apart in the end. 

The One Hour Superset Broadway

 When you get an idea in your head and act on it, sometimes it turns out exactly like you thought of and other times it looks good on paper but it becomes more when it actually happens. Yesterday's big workout not only was an ass kicker but was also one of the craziest workouts I've ever done. For an hour nonstop, I went back and forth carrying a 50 lb sandbell and 20 step ups. I don't think I've ever gone that long without ever resting.

My goal was to do at least 40-44 sets in that period of time and managed 46. Throughout, I was going faster and was in such a zone that nothing else around me mattered and focused on one thing only. So think about this for a second, 46 times I carried that sandbell 20 yards (shoulder carried 10 yards each side) and did 20 step ups (10 each leg) which comes out to carrying 4600 lbs (2.3 tons) over a period of 920 yards and managed 920 step ups. Weird thing was, I didn't feel tired or sore. When it was over and the endorphins kicked in hard, it was like a wave of positive energy and one of the most relaxing things I've ever felt. 

This was a big test for me when it comes to conditioning and mental toughness. I wasn't expecting to move that efficiently and never once thought about quitting. It was like a part of me just shut down and let something take over. I don't know if it was some kind of trance or a level of stamina I didn't think I had but I kept going and nothing was going to stop me. That kind of workout is on another level of insanity and it's like that governor we have in our minds like a Jiminy Cricket guiding you and telling you when to stop just went out the window and kept the doors shut. It felt like I was the only person in the world in that moment.

That hour at times felt the longest in my life and as the workout progressed, it felt like the easiest thing ever yet it's one of the most challenging anyone can do. It felt effortless but I assure you, it wasn't easy. As I woke up today and already shoveled snow twice starting at around 415 in the morning, I didn't feel sore whatsoever, no pain, no concerning stiffness and just had a pretty good level of energy. Being out in 15 degree weather, just by myself and listening to the wind and the quietness around me, it felt peaceful. I'm going to be shoveling probably 2-3 more times today minimum and that's ok, just part of life and doing what you can. 

Workouts today might be more Micro Style like Isometrics or Chest Expander work but it's still a way to keep active and keeping the joints loose throughout the day. Just wanted to share my 60 minute Broadway training session and that it was intense but a great way to test myself physically and mentally. Will I do it again? Most likely not anytime soon but you never know. 

Give yourself a challenge today whether big or small and see what you're capable of. Don't hurt yourself or force anything. Make it worthwhile but not so hard that it's going to injure you. Be safe out there and keep being amazingly awesome.   

Being Flexible Is Not Just About Stretching

Being limber and mobile is a couple key aspects to have in our lives otherwise, we would be walking around like Frankenstein (which in many cases today we are). Let alone look like the Walking Dead, being stiff isn't really all that fun. As we get older, we start to lose a few things here and there slowly and at times faster than others but there are ways to fix this. You don't have to be a contortionist or some incredibly flexible Gymnast or Cirque De Soleil performer but having solid flexibility throughout life keeps us as young as we can. 

Although I'm more in tuned with stretching routines or workouts that involve more dynamic movements like Joint Loosening, Animal Moves, some Bodyweight Exercises and from the Mace/Clubs I do like the old school stretching exercises that is supplementary to all those things. In the wintertime, when it starts to really come down, shoveling snow can be a hell of a workout especially if it's heavy slush, so it's important to have the muscles, joints and ligaments prepared for the task at hand. Being out in the cold a while can really tighten up the muscles so take some time before and after to relax them and keep them loose but not too loose, we don't want to be walking around like someone's higher than the International Space Station.

Stretching may seem silly to some people because they want to get to the training right off the bat and dig into that workout hard. The problem is, that can bite us in the ass if we're not careful. That's why we must keep up with the maintenance in order to perform at our best. It's why I start off nearly everyday with some form of flexibility, mobility and/or joint loosening work, at night I do my best to get in my bridges (wrestler's, front and occasionally gymnastic) hold the front and back bridges for 3 minutes each and the gymnastic bridge as long as needed. I love being able to move the way I need to and have had stints of being so damn stiff I couldn't get out of bed in my late teens.

Being flexible is more than just stretching, it's about giving your body the tools it needs to be in better health and well-being. I've known many who've been through the ringer and are so tight and knotted that they can barely tie their shoes let alone try to get out of bed without feeling some sort of pain. Remember that old adage no pain, no gain? Complete bullshit. Yes pain is telling you you're not dead but at the same time, pain is something nobody wants to really live with. If you're a laborer, a soldier, a cop, a fireman or a sadistic crossfitter maybe you're use to pain and it's a part of who you are and sacrificing your body for so long will make you so damn miserable it's unbearable.  

Stretching and Flexibility work doesn't have to be boring either, you can learn some cool dynamic moves, animal exercises that stretch many areas of the body, qi gong, mobility type training and bodyweight exercises like Bridging & Hindu Pushups. They all have a place in developing your elasticity and keeping it strong as long as you're consistent. Find some form of way to keep yourself in shape beyond just moving weight around or doing hundreds of pushups and/or squats. Use exercises that can heal and help you recover so you can have that energy, that drive and be able to perform great tasks while as a job or recreationally. One of the things to help slowing the aging process, limberness and strength to stay relaxed. The better your flexibility, the less chances of injuries.

Be flexible and keep being amazingly awesome. 

Heading Back To My Animal Roots

I go through many phases of training to keep my mind wanting to try new things or experiment with combinations of methods but what draws me back more than anything else is the Animal Movements and the Free Flowing Combos. Hell, I did a 4 1/2 minute workout straight through to this song by Beasto Blanco on the spot and just let the exercises come on their own. It felt great and also felt like a splash of cold water water on my face waking my ass up. It was natural and instinctive. Included Crawling, Stretching, Mobility, Switches, Backward Rolling & Shin To Feet Jumps.

Training this way takes out all the stuff about set & rep schemes and just move. The practice of getting into a flow, breathing into it and let your instincts takeover isn't easy to do but once you get it, there's nothing like it. Sort of like Rickson Gracie going into a meditative state as he moves throughout a workout and let's his intuitiveness handle it instead of just thinking about it and analyzing everything. That's one of the things I'm drawn to, a few sets and reps of something is cool but to go into a place in your mind as the animal within takes over is a whole other ball game that many don't quite understand.

We rarely ever use our instincts and we are told by some that our instincts aren't valued and we need to pay more attention to detail in the sense of thinking too much and analyzing the way we go through life. The analyzing can be good to a degree but at some point we need to learn how to just let go. If you've practiced the mechanics of any exercise method long enough, it becomes a muscle memory and instincts can shoot up depending on the situation. You've done it so many times that it becomes automatic. That's one of the key aspects of Animal Movements and Flow Combos, you practice them until they become a part of you, to the degree where you become something else for a few brief moments and your mind goes blank but your body is flooded with all this Physical Memory (if that's the right term to use).

With the Animal Deck Of Cards, sure there's reps to do. I've gone through enough times to wear the reps or steps are just part of it but I get in tuned to it more than any other type of workout using a deck of cards. It's not just a conditioning type workout, it's not just to get a sweat going and it sure as hell isn't a workout for the sake of working out, it's to embody being animalistic and letting go of all the crap around you. Without the cards, I free flow and see where it leads me. I play and develop that meditative state of just letting certain things take over. That's the true art of physical exercise. 

When I went through that workout while the song played, something just clicked that I haven't experienced in a while. Everything felt right, didn't think about anything else and just had this drive to let the music in and help me in that state of mind. It wasn't like an out of body experience or anything like that but I was in the moment, in the now and get in touch with my inner animal. I was conscious but the thought process wasn't really there and just let the body take over. It was surreal.

When you can train like that, there's no other feeling like it. The world you live in for a mere moment doesn't exist and all that is is the connection to your body and mind, no more, no less. Animal Movements can give you that in ways other exercises can't (at least in my experience). Give them a chance and see where they take you. You don't need to do exercises so damn advanced that they seem impossible, work the basics and form a way to flow through certain things. Let it be fun, challenging and not so much a chore or something that bores you to death. 

Be instinctive, build that mind/muscle connection with the aspects of nature and keep being amazingly awesome. 

Here's a little Push-Up & Scorpion Combo Flow you can try out to get some mobility, coordination, strength and agility. Do this as many times as you like and it can be a warm up or cool down in your regular workout.

Are Step Ups The Lazy Man's Equivalent Of Leg Training?

I saw this recently and it kind of made me laugh and just thought "wow, what kind of bullshit is this?" Now granted, Step Ups don't get as much attention as Squats and other forms of Leg work such as Sprints, Lunges and others but in reality, they're one of the key ingredients to building some crazy conditioning. Just ask Bob Backlund, think he's lazy?

Step Ups have been used for a very long time and they're a simulation of what people do everyday such as climbing stairs or going on rugged terrain, going up a ladder, hell if you're really ambitious you may find a tree to climb the branches. One of the things it was used for from a Fitness standpoint was to test students at Harvard to determine how their heart rate was after a 3 min set. Hence the name, the Harvard Step Test. Ever see those delivery boys going up and down those stairs in apartment buildings in New York or Chicago? You'd have to have some good legs in order to keep that job and some of those guys can haul ass. Doesn't sound lazy to me?

Bob Backlund, in my eyes was the man when it came to Step Ups. He started doing them sometime either during or after his reign as world champion before Vince Jr. took over the WWWF and made it the phenom today. After years of running jarred his knees and needed something to keep his legs strong yet durable and conditioned, he found out about the Harvard Step Test and since then, he's probably done more reps in more sessions than some of the greatest athletes before or since. He was still capable of doing high level reps in squats, push-ups, burpees and other exercises but he still believed the Step Ups made him the most conditioned he ever felt.

It really is a phenomenal exercise and many athletes and everyday people use it to help with building strength and stamina in the legs. Some have used it to train for long hikes or expeditions, others such as pro baseball players use it to help with their speed and strength throughout games. It's one of my personal favorites and have found them to be better than squats in many ways, not to say squats aren't good, they're awesome but Step Ups just have a better feeling and they're just different.

I've done hundreds of reps with both Squats and Step Ups and in comparison, Step Ups don't ever make me feel sore. On about 2-3 occasions I've done 1000 Step Ups and the fastest time was 50 minutes using a deck of cards and have done 1000 Squats twice ever and that fastest time was 33 minutes. These days if I did squats, it be around 100-300 and it's been a while since I did 500 in a row but during my circuit workouts, I would do them in sets of 10-20 depending on the circuit and the amount of squats in that circuit. For the Step Ups, around the same amount of reps either in a row or in a circuit. My favorite workout is to do a Superset of Step Ups & Shoulder Carrying my 50 lb Sandbell. Set a timer for let's say 20 min and just go back and forth with those exercises and I'd do around 10-15 reps per leg and carry the sandbell twice (once on each shoulder) for ten yards each without a rest. For circuits, I don't rest on those either. I have tested myself in doing 500 Step Ups and my time was just under 22 min (21:52 to be exact) and feel really proud of that.

Doing this exercise may not be the most spectacular looking, but it does work wonders beyond what some shmuck thinks it does or doesn't do. Take a step stool of about 12-15 inches in height and have at it. Some stools hold up to 300 lbs or more and others lower but for most people, as long as it's sturdy you're good to go and there are some that are foldable so you can store it easier. It gets you into pretty damn good condition if you're consistent with it. Be sure to understand your leg to step ratio because if you have a step up that's too short, it won't do a whole lot for you but also don't use a step that is too high for your legs or you'll overextend the hip joint and put more stress on your knees than you need to. I work with a 14 in stool from time to time and was my primary step stool until I started noticing some weird things in my hips and hamstrings so I switched to a 12 1/2 inch step stool and that felt just perfect for my leg to step ratio and can get in workouts that are challenging but it's not going to hurt my joints in the long run. 

You work with what's best for you and make it your strength. It's all about progressing and finding the right niche in your arsenal to where you're kicking ass but also being safe on your joints as well. I don't even really count reps much these days in this exercise mainly because I've set my goals to do as many as I wanted to test myself with and just make it more of a "moving meditation" type exercise where I set a timer and just do the amount of reps I want per leg and keep going until the timer runs out. Some like to count and time, others may have a goal in mind and go as much as they can, it's up to you and have fun with it. 

So is the Step Up the lazy man's exercise of training the legs? Hell no and whoever says it is, is either trying to sell you the illusion of something else pr bullshitting his way into some form of training that is superior. That's not the true way to train. What is superior is what gives you the best chance at being fit and continue doing it for a long time with very little chance at getting injured and creating challenges that are interesting to you. If Squats are more your thing, that's awesome and I hope you succeed at them, if they worked for the Great Gama and Jaromir Jagr, I have no doubt they can work for you, if you prefer Step Ups, have at it and make it the best damn exercise you can do because it keeps you wanting to come back to it. Now if you're one of those crazy bastards that has a mind for both, well bro, you've got some serious shit going on and I hope it gives you the most bad ass set of legs ever. 

Be strong, get conditioned, be safe and keep being amazingly awesome. 

Side Note......

Stay safe this holiday season and don't get trampled today for Black Friday. Be with your families and shop with better intentions than to try to go to the stores to get hurt over a damn TV. Here are some cool Black Friday Sales you can check out for your early Xmas Shopping. Happy Holidays and be good to each other. 

Amazon Black Friday Sales

Save 20% At Lost Empire Herbs on selected products using the code: CYBER2022 at checkout

Huge Savings at Vahva Fitness for some of the best fitness programs on the market today from Movement Training to Warrior. Get all three of the top programs there for a stupid price that's a one time fee. 

Check out some cool stuff at Onnit Fitness for equipment, programs and supplements to help your journey. 

Getting Stronger With The Chest Expander

 I don't know if I'm falling in love with the Chest Expander or just really getting into it and reaping the benefits of it. Almost everyday lately, I've been pulling and pressing that thing from as many directions as I can without straining myself. In terms of resistance, I've kept it around 100-140 lbs but some days I'll go lighter and every few days or so I would see what my max amount of resistance I can do for about 3-5 reps. I don't do multiple sets of an exercise, I just do 1 and go from one to another either quickly or after a short rest so I feel at my strongest.

The workouts feel great and I'm feeling a difference in my back and shoulders since this thing works out the kinks where my shoulders may have lacked. Because of doing Bear Crawls, Push-Ups from time to time and other ground movements in animal exercises you're hitting more of either the front or back of the shoulders and not so much all around that area of the body so the Chest Expander really targets the areas that might not be as strong and need a bit of a boost and not getting in just one or two areas. Some cables I'll use relatively the same colors and use all three bands, or two depending on the exercises I do and mix and match to work different pounds of resistance together.

I'm not trying to utilize a bodybuilding approach and nowhere near the level of some of the old timers like Fred Rollon or John Grimek and Reg Park. These guys knew realistic strength better than just about anybody when it came to Strand Pulling. In the old days and even today, the Expanders had springs you can work with up to I think like 6 at one time. There are elastic cables today you can use that go up to 5 but most Expanders have about 3-4. I try to max out what I can do and from my research, one of the tests of strength with it is the Front Chest Pull W/ Hands Inside. This sets the tone for how strong you are with that apparatus.

My max pull right now is at 160 lbs resistance but I know I can do better as time goes on. As you can see above, yes I have to really put effort into it and it's not something I take lightly. It's awesome to experiment but it's also important to respect the bands as well and be in control otherwise it'll hit you hard and it does fight back with a vengeance the heavier the resistance. 

When it comes to the exercises, I try to keep a bare minimum of about 6 exercises that are the foundational pulls and work other exercises to hit other parts of the upper body like curls, tricep extensions, lateral raises with lighter resistance and others. In a single workout, I might do up to 10-12 exercises. If it's a heavy day, I rest a bit longer between exercises and keep the reps to 3-10 depending how much I have in me to pull or work with. For lighter resistance, I keep it around 10-25 reps per exercise for more moderate to near conditioning type training while resting as little as possible to not at all. Have no clue how long a workout is, I just grab and go with it. 

Now because it's mainly an upper body training session, what do I do for legs? Simple really, Step Ups, Animal Walks, Isometrics, Pick Up & Carry Sandbells and there you go. You do want to keep things equal but more often than not, you either do more of one or the other and do your best to avoid injuries and getting stiff. I like to stretch the body out doing my Flow Training or do Isometric Type Stretches from Bob Anderson's Stretching Book but my most common routine are mobility type exercises and loosening up the joints. Flexibility is just as important as Strength Training and regardless of our strength, if we don't have solid mobility and flexibility, what good are we?

Workouts don't need to be super long in order to create results. It doesn't matter if you're into weights, bands, bodyweight, machines or hammers, if you got a good 45 minutes for a long one or 5 minutes for a short one, you can have sessions that will make you feel like you just went through hell. One of my favorites for conditioning is Circuit Training doing Bodyweight & Martial Arts type training. Those are the type of workouts where I can go hard but not rest at all. Keep it to 10 rounds max and you're good to go.

Back to the Chest Expanders shall we? The stronger you get, the more you'll start to see how great the carry over is to other things you may not have realized. Some of the worst injuries for athletes are in the shoulders such as those who are Pitchers, Olympic Lifters, Martial Artists and Wrestlers. Rotator Cuff injuries are the most common and although like I've written before, we can't avoid injuries all the time but we can greatly reduce them by practicing prehab exercises and strength training that keeps injuries at bay for as long as possible. The Chest Expander is one of those tools that can do that even for the most elite athletes. If you had injuries that have a chance of being healed, this thing can work wonders using lighter bands. 

I know people love going to the gym but there are times that it's not always possible like during a snow storm or during hurricane season. I'm not suggesting you try to do workouts in the middle of a blizzard, it's the idea that because Expanders are very affordable that you can have an entire gym in a little bag, it's there when you need it for those days when going to a gym isn't there. It gives you the freedom to train wherever you want and they can be done everyday or 2-3 times a week, it's up to you. Train according to your goals but also make compromises with yourself so you don't feel obligated or frustrated that because you may not always get to do one thing but have something there that can be useful in the meantime. 

Be strong, be resourceful and keep being amazingly awesome. HAPPY THANKSGIVING EVERYONE!!!

Why I Stopped Talking In My Youtube Videos

The attention span of today isn't all that great and for a lot of reasons. A major thing is from Social Media where you have so many things to view that it can be hard to keep up and the truth is, you can't keep up so what's to really focus on. Some live their whole lives and document every single fucking thing in order to feel that they'll be remembered. Hell being a celebrity seems to be far easier today than it was even 25 years ago. All you have to do is make one little comment or show some skin and wham bam, many will come and will either love you or hate you.

Some people will go on youtube and get things off their chest and rant about how much the world sucks and how men are so weak that they can't take a blow to the face by a feather. Others may feel threatened because of something someone said that was not all that was the truth yet took it to the extreme believing that person is trying to bruise their business. Get real bro. I used to talk quite a bit in my videos over the years and quite frankly, I had enough for certain reasons.....

I don't have a ton of patience to explain shit to people about exercises that could raise more questions than answers. Talking to an audience isn't my strong suit and don't look at the camera very much. If I start talking, it could be very short or too long for someone or even for my taste. I always felt like my writing did the talking for me and just film doing exercises and workouts because they're right there and don't need to really say anything, most of them are very self explanatory. Other people are far better at that than I'll ever be like Logan Christopher, Al Kavadlo, Matt Schifferle, Matt Furey and others. The only way I was able to really talk was because it takes me back to doing performances and scenes when I was in School. In middle school, I was in the choir and performed in various places through Santa Cruz like schools, a nursing home, the mall and at the Coconut Grove at the Boardwalk. In High School, I performed in Drama doing plays like Brigadoon, Wizard Of Oz, Once Upon A Mattress and Singing In The Rain mainly doing dance sequences and only one scene in that entire era where I talked, have fun guessing which one and which scene (only those that were there and know me IRL know). 

For the most part, I 'am camera shy and I get nervous pretty easily. Shit I'm not that great as an interview or giving an interview, it's difficult for me. When I stopped and realized that the best way for me to do videos is to just do what I love and shut up. It worked and that makes me feel confident in being on camera. That has somewhat helped me evolve into someone showing his journey without the need to say much or at all. Just do your thing and if someone has a question, do it in an email or in a comment. I may not have the coolest gadgets or do the most perfect form of exercise but I do what I can and make the most of what I know and understand. Some have it, some don't and I'm one of those people who doesn't need to talk in order to get my point across.

Some don't have it but try anyway and I applaud the effort but if you're going to overexplain along with belittling people, you either need some fixing or use a completely different approach. If you're trying to appeal to a specific audience that's great but not everyone is going to want to listen and then try to view you doing something. Can you improve on it, of course. Even for me I may find some words in future videos but just do what you love and train. Just putting it out there can be nerve wracking especially if you're new to it. That's what made it painfully obvious to me was the talking, the moment I learned to shut up and go, things just shot up like a rocket. 

There are so many youtubers, influencers, gurus, trainers and such but an extreme few ever will make it big and better yet, a fraction of them are actually that good and have helped many people. Some are great at explaining things and teaching the mechanics but others just want to run their mouth and act like nobody comes close to what they do, it's sad. I'm sorry but if you're going to boast about how great you are and that you can "coach, train, take you by the hand – and SCRUFF hehe – and WHIP your ass into shape like NO-ONE else out there, I repeat, NO-ONE comes close – even can come close to 'can'" than that's borderline narcissistic and need to fix those loose screws man.

If you've mastered at talking on camera, keep at it and showcase the best to your abilities, if you're just great at showing stuff and don't need to explain it on film, that's great too. We all have our strengths and weaknesses. Have fun and be amazingly awesome in your endeavors. 

Side Note: Be sure to check out the kick ass sale going on at Lost Empire Herbs where you can save up to 20% on selected herbs using the code CYBER2022 at checkout. Find out about Free Shipping and check out some awesome articles about the herbs, the dosage, ingredients and more. The sale is running until the 28th of this month. 

How Important Is Form Really?

One of the things I've learned throughout my fitness journey is to be in control of an exercise as much as possible. Making mistakes along the way through trial and error, it's important to understand that although form may not always be what makes or breaks you, it's the control that really pits the findings of avoiding getting hurt and getting injured. In some videos you see people making all kinds of mistakes and flopping around like a fish out of water and can't control themselves if they tried in a fucking boat. 

When it comes to exercises like Push-ups, how far do you go before you lose control of your form or better yet, how much control do you have over the amount of tension concentrated on the movement itself. For some, it doesn't take long before their arms turn to jello or they think that arching the back for a regular pushup is a good idea. Let me put it this way....This is a work of art and control, this is bullshit form and think this is in some way good for people.

In weightlifting or just typical weight training, control is a must otherwise something terribly wrong can happen, granted that the heavier you go, the greater the form and control but even then you can get hurt. Some bodyweight fanatics admire guys like Herschel Walker who's a genetic freak and has done hundreds to thousands of pushups, squats, situps and such a day for decades; the weird thing is, his form isn't always pretty looking and looks like he does half reps or TUT (time under tension) throughout the movements which has worked for him well and is still a hell of a specimen (despite having a few issues in the political arena these days) but those particular movements aren't always meant for people with different body structures. Hell even the Great Gama didn't practice the best form when it came to the Hindu Push-ups, Hindu Squats, Sapates and other things because the form and control was very different in order to work his body for a specific purpose, it sure as hell wasn't completely for health sake.

It can be stingy to how we control a movement and which muscles to focus into as we move throughout any specific exercise. There are certain things you can get away with but you can't teach people the same exact style as you because different body types come with different structed areas of the muscle groups, you can't teach a 6'6 man at 25 pull-ups the same way you teach a 5'1 75 year old granny, the mechanics yes, absolutely teach that area the best way you know how but the structure in order to perform pullups is different due to arm length, shoulder distribution, the control of the torso so it doesn't swagger and other things. 

Training is meant to help prevent injuries as much as possible, not to cause them. There are ways to train like a madman and not have as many injuries or if any if they can help it. We can't 100% avoid injuries from training, it's a part of the game and it's important to understand that no matter what we do, whether microscopic or something completely stupid, there is a chance of injury. However; if we practice our control and keep a solid focus on making a movement work to our advantage so the chances of injury are reduced, that's a far better option than just seeing how many reps you can do and think you won't suffer the consequences when your form turns to shit. 

That's one of the things I love to learn from guys like Matt Schifferle, his style of training is to put tension and control into every movement he does in order to make any exercise he does efficient and maybe not spectacular looking but solid enough to where the muscles are worked and it takes on a life of its own even at a low-skill setting. His books in particular like Overcoming Isometrics & Suspension Calisthenics give you an inside scoop to how you can practice controlling your body in order to make exercises effective to their highest degree. His style is more Low-Skilled compared to say someone like those guys from Barstarzz that at times are so advanced that an extremely small percentage of the population can pull it off. The hand placements, the straightness of the core, the curvature of the spine as it moves and the level of tension throughout the body is what will make or break you. 

Swinging a sledgehammer is another and it's going to tell you if you're in control or not. If you can barely swing it and your core is too loose, it's going to wreck your back and put strain on the hips, elbows and shoulders. People who work for a living with sledgehammers understand this as well and after many years, some are wrecked regardless because it is really hard physical labor. The point of this area is to understand what you are working with and learning the mechanics while training safely and effectively. As you can see here working with a near 73 lb hammer, I have to keep my body tight in many areas otherwise I'm risking serious back problems and greater chances of blowing a disk along with hernia problems. Also, I wouldn't be training with a hammer that big all the time. With a much lighter hammer, the mechanics are a bit different but the principle of keeping your body safe as you work throughout the movements is the key and to avoid injury whenever possible. I can do hundreds of reps if not up to a thousand or more with a 25 lb hammer and not get injured or have any serious issues but it's only because I pay attention to my body and keep on eye on being not so much stiff but keep control of how I move with precision and speed.  

Depending on the type of exercise you do (not kipping pull-ups or crappy form in olympic style lifting), keep control of your body and the movement you perform. Never take such a risk that it becomes a serious injury sooner rather than later. Like I said before, we can't 100% avoid an injury, but we can avoid them a good portion of the time if we learned control and utilizing the best form possible to make ourselves stronger, healthier and in far better condition than the person who can literally be going to the hospital due to stupidity more often than he is training. Be safe yet bold, strong with control and be amazingly awesome in the things you do. 

A Childhood Hero Gone: RIP JDF

 Like many, yesterday I heard the news of Jason David Frank aka Tommy Oliver the Green/White Ranger from Mighty Morphin' Power Rangers died. I thought like a lot of people did that it was a hoax but with the confirmation from his rep and former co-stars, it was sadly true. It was said to be suicide but not 100% confirmed. To say it hit me would be an understatement, nearly 30 years of memories came flashing at me.

I have met other Rangers but never got the opportunity to meet JDF which now hits even more. The man was so young yet had so much more going for him and demons just pinned him down. When I was about 9 years old, MMPR came on the scene and was one of millions of kids at the time to watch those first episodes when they aired. The 5 episode event of the Green Ranger was at that time one of the epic things a young kid especially young boys watched. Yeah sure the show was very campy and had cool scenes of martial arts and all that but there were some hidden messages for those young kids especially how to treat people and using your skills to better yourself as a person and not be a bully or a douchebag.

At the time until maybe Power Rangers Turbo, I was utterly obsessed with Power Rangers. My favorite obviously was the Green Ranger and when he became the White Ranger, to me that was the coolest thing ever. He was one of my first superheroes and a childhood icon. Tommy was the type of character that loved protecting others and treating everyone he cared about with love and respect. The other rangers did as well but there was something different about that character that others related to. I was part of the Fan Clubs, getting those spinners, shirts and other cool stuff. I played practically every video game that was out there and had the afterschool special tapes where it went beyond the TV Show. I even had a custom made Green Ranger Costume with the Gold Shield made for me for Halloween by a co-worker of my mom's.

I loved watching that series and would be literally waiting for it to come on after coming back from school to my second mom's house. It was one of the things I looked forward to before doing homework. Sang the theme song, crushing on Kimberly the Pink Ranger (Amy Jo Johnson) and just watch those guys kick ass, beating monsters and the putties. Had my Dragon Dagger in hand mimicking Tommy as he called on the Dragonzord and just manhandled Evil like a boss. 

When the Movie came out, it was a major highlight of my childhood and watched it so many times I lost count. I was about 11 or so when it came to the Theaters and would beg my dad or my mom to take me to see it. I remember one outing, my dad got us tickets to see Free Willy I believe or some other movie and saw the Power Ranger Movie in one of the closest theaters to it and begged my dad to have us go see that instead, the usher just looked at us and told us it's ok. The toys, the games (even that weird handheld one) and the show itself were my biggest thing. It annoyed so many of my friends and family I don't know how they held it together with me. I did get teased for it quite a bit but I didn't care. The Green Ranger was the man and was my hero and tried to hold onto his every word.

As time went on, like many kids growing up and having the horrific spats of puberty and shyness, I drifted away from Power Rangers and got into things like Pro Wrestling, heavy metal, basketball and other things but I never forgot the series and it's actually the very reason to this day that my favorite color is green. I never got into Karate or Martial Arts back then and maybe I should've, things may have been different.  Fighting was never one of my strong suits and literally had no skillset to speak of. Couldn't punch or kick if my life depended on it but with the influence of the Power Rangers (along with seeing others I knew very well) I never got into drugs or smoking and didn't really drink. 

I had my flaws and all that and that show tried to teach me to believe in myself when even now I still struggle with but gotta keep fighting and making the most of it. It had such an impact on me that I still use some things from it as of this writing. It helped me find passion in my life, to do what I love and share it with as many people as I can even when there those who won't agree with me or just want to hate on me. It helped me to never give up on the things you care about and to be who you are. 

As for Jason David Frank, although I never met the man, I heard so many stories and interviews about how much he loved his fans and I don't think even once something bad about him came up. With all the paparazzi and people finding as much dirt as they can, you didn't hear much of the negative things about him which is a rarity because there's always some kind of crazy thing about a celebrity. He was the embodiment of what a real life hero can be. He was such an influence on so many kids that they took up the martial arts and found a place in this world when for a number of them there was pain, loss and anguish yet rose above all of that. A small bit of me even channeled that influence when I was laid up in the hospital and told myself to keep fighting. 

JDF had his demons like anybody else and just because you're famous doesn't mean you're immune to certain things. For us who grew up on Tommy Oliver, many will never truly know who the man was behind the tables, the interviews, the suit, character the signings or the photo ops. A true martial artist in every sense of the word and made an impact on many of us that we can't comprehend how much it meant to us as a person and repaying him for the things he gave us. The teachings, the philosophy, the belief and the heart we feel for others. He was really a hero to look up to when for a lot, there wasn't. He was the first true superhero I looked up to and learned many things from him. 

Whether it was suicide or not (I really hope it isn't) it's no joke and in this day and age, mental health is in a big stage of finding ways to better ourselves and finding positive things to keep us going. Some are so far gone it's tragic but if we can even make a microscopic influence to help someone, it can be a huge impact and save somebody. I knew someone who killed themselves way back in 2000 and he was just a 17 year old kid, had a bright future and was incredible at basketball that he had aspirations for D1 College and maybe the Pros, he was that good. There was even a relative I knew and although he wasn't the most humble or even the nicest guy, he was still family. We can't save everyone but we can do our damndest to be there for someone even if it's just shooting the breeze, it can do something great.

RIP JDF, your influence will live on in the hearts of fans all over and your heart, your character and your love will never die. You may be onto the next phase of your journey in the afterlife but nothing will stop us from learning from you as time goes on. You were a hero to me and many who grew up in the 90's and are learning about you today. I'm so honored to have lived in a time where men like you can show us the way and be a part of a phenomenon that will live on for generations to come. Long live Jason David Frank and may the power protect you. 

Resistance Cables That Are Affordable

Because of the awesome response from my Chest Expander Article, thought I'd add some more things to the cause for building a body for those on a budget. Even though the most free method of exercise is bodyweight training, some might want to go the extra mile but can't always make it to a gym or afford a weight set which can set you back tens of thousands of dollars. It's more of a construct really and money can be tight for some people especially if you have to take care of a family, a mortgage and the skid mark of life we call BILLS!!!

They say money can't buy happiness and in many cases that's true and even if you're the richest man in the world (or a tanned Cheeto that we called a president at one time), it still can't make you feel as good as kick ass exercise can. That's where if you're on a budget, Resistance Cables can be a great option. Now, there are elastics out there that cost a horrendous amount of money which I never truly understood. Shit there are bands that cost as much if not more than half of a rack of dumbbells. That's why I have stuck with Lifeline Fitness for as long as I have been training the last 17+ years.  

Resistance Cables such as the Chest Expander, TNT System, Portable Power Jumper & Power Push-up Plus can be very beneficial and convenient if you're traveling. Imagine getting in a workout that can be done in your hotel room, while camping, being at a nice park, in your New York penthouse, your cabin in the woods or at a beautiful lake, it can be done just about anywhere. The ability to do all the exercises a gym provides that can be stuffed into a small bag is about as awesome as you can get. Some of the greatest bodybuilders and Physical Culturists such as Fred Rollon, John Grimek, Eugene Sandow and Earl Liederman all used resistance type cable training (originally spring loaded) to aid in their development and had some of the greatest physiques that even to this day can be seen in awe. Think for a moment being able to do the same exercises they did 50-100 years ago. 

You've seen some ideas for the CE especially with a video I put up and how Rollon was said to have built his mighty physique from the Expander almost exclusively. The TNT System is longer and can be used for exercises like the machines in the gym and then some. Get your pulldowns, rows, flys, curls, presses and more with just a simple apparatus that you can adjust resistance in seconds or go from one exercise to the other in a heart beat. I have used this to do supersets with Step Ups that give me the workout I need to stay in top condition and maintain my long-term strength. You can always switch to squats or lunges and still get a great workout in. The Portable Power Jumper is mainly for explosive leg training such as squats, lunges, jump squats and others. I've used it to where I added resistance to Hindu Pushups and the Back Bridge (just be careful not to whack yourself in the crotch area LOL). From time to time I did sets of Hindu Squats with it and puts you in a whole other state of hitting the quads and back.

For the Power Push-up Plus, it goes beyond just doing Push-Ups, you can essentially get in some awesome deadlifts, rows and good mornings for the back to even things out. There's more exercises but I'm just giving you an idea here. Be able to adjust it just by sliding a clip on and make as easy or difficult as you'll need. With all this how much is the cost of these? Overall, depending on your budget, the Chest Expander Set with the handles is around 27 bucks, this alone can be your entire gym for the upper body, the TNT System starts out at around $42 and the cost for additional cables van vary due to the amount of resistance but even the heaviest set of cables is around 20 bucks. The Portable Power Jumper is around $52 but you could find a cheaper price on Amazon like with any of these. You don't need to get any additional cables for this, for the most part, just the set it comes with would be more than enough. The Power Pushup is around $42, I don't know if you need heavier cables for this so just the set alone is really it. Total here, less than $165 for a full starter set. That may sound like a lot but compared to the amount any machine costs that's a fucking fraction. You don't even have to get these all at once and on Amazon, you can find them cheaper and get the same quality. 

For those that are worried about the wear and tear on these cables over time, I got something cool to lay on you guys. I've had only maybe 2-3 cables snap on me ever and had some of the same sets of cables for more than a decade. The thing that I use to keep their elasticity strong for an extended period of time is Armor All Wipes. Just take a sheet and smoothly go up and down on the cable for maybe a few seconds if that and that's it. Very simple and easy to do. You deserve great quality and use simple tools that will get the job done regardless of your budget. I never want you going broke or having to spend your paycheck. Getting in shape shouldn't always cost you an arm and a leg. 

Be strong, stay safe, save some money and be amazingly awesome. 

The Chest Expander And It's Underrated Benefits

 There are things we get inspired by and helping us get back into something or start up for the first time. When it comes to an underrated method of exercise, the Chest Expander ranks right up there especially in this era of modern equipment like machines and such. Chest Expanders have been around since the 1880's and have produced some of the greatest physiques in all of not just bodybuilding but in Physical Culture. From Eugene Sandow to John Grimek, at one point or another either endorsed and/or practiced with this apparatus.

I've been using the expander for years off and on and have reaped plenty of benefits including building my back that I consider the most muscular area on my body. What helped me get back into it? For starters, to build some strength and even out the shoulders. Working with hammers and animal exercises will always be my thing but often times, the shoulders are only hit in a couple areas and need to do more pulling exercises such as even the TNT cables but the Chest Expander works the upper body in places bodyweight, hammers and kettlebells can't touch. It also builds off a better posture. 

The other thing that inspired me to utilize this old school training style was finding videos of the great Fred Rollon who's claimed to have used almost nothing but Expanders, Isometrics (Muscle Control) & Bodyweight Training. Now even judging from the pictures of this guy, he had one of the most powerful looking physiques that even by today's standards would consider him on steroids. Ripped to shreds with muscle that he was given the nickname The Human Anatomy Chart and this was before major supplements and steroids even existed. 

The chest expanders of today compared to Rollon's time, have changed from Steel Springs such as These to Rubber Elastics which Lifeline Fitness has produced. In Fred's era, the amount of Tinsel Strength was said to be around 300 lbs at it's best. That's got to be one of the most profound feats at any point in history. Today with the rubber cables, the highest I've ever heard of him someone doing was around 250. Some Expanders go up to 120 kilos and before he died, Bruce Tackett produced a DIY version called the Hook which you can put cables on that reached a level of 400 lbs which I don't believe anyone has ever attempted and if they did, just budging it even an inch or two would be considered superhuman strength. 

Chest Expanders are truly underrated because of their versatility and ability to build muscle without needing a gym or tons of equipment. The amount of exercises you can do would be the equivalent to a complete workout that mainly hits most of the upper body groups such as the shoulders and upper back. I even came up with some exercises on my own like pulling for Arm Wrestling doing hundreds to a thousand reps at at time during certain periods of my life. They tackle the tendons and ligaments and one of the best pieces of equipment to help avoid injuries. Although the amount of resistance isn't the same as lifting a barbell or dumbbell, it does create greater tension the more you extend it. The peak of the resistance is towards the end of a pull but the heavier you make it, the harder it is to try and expand it. Lifting a weight like dumbbells utilizes gravity and is the same resistance from the top to the bottom of a move but elastic cables try to prevent you from moving them and the more you extend, the more it'll fight you. That's why when you pull, the contraction is greater in the muscles along not just isolating a muscle but using multiple in order to move it. 

When it comes to convenience, very few can match the elastic cables because you essentially can have practically an entire gym in the palm of your hands and are easy to adjust from light to heavy resistance. Most cables weigh less than a few ounces to just over a pound yet can make you have the workout of your life. In reality, resistance is resistance and the body doesn't completely know the difference between rubber cables or barbells. You'll build muscle either way from them with the right set of routines. It's always awesome to get a great workout in anywhere you can from a hotel room to the park, the beach, your backyard, your bedroom hell even at a dumb Trump Rally where you'll probably look in better shape than 99% of the people there. 

Add the Chest Expander to your training and you might be surprised how much your strength and conditioning goes through the roof, not to mention some bad ass muscle building (maybe not as crazy shredded as Fred Rollon or maybe you will). Grab a set and if you're into the really old school and want to do the 5 cable set instead of the typical three today, grab this sucker and have at it like the greats from yesteryear.   

Here's a recent video I do where I use the Lifeline CE at 150 lbs Resistance doing three exercises that showcase the ability to build a muscular back and shoulders. 

Be strong, stay safe and be amazingly awesome. 

Is There Poetry In Animal Movement Training?

In poetry, we tend to not just come up with words that go together in a meaningful setting but also make the reader feel an emotional connection to those words especially if it's about love, despair or even something mysterious. Granted some poetry is just plain awful (if you ever watched Hitchhiker's Guide To The Galaxy you know what I mean) but in the midst of that, we want to find meaning and how we interpret it.

Exercise in some form is like poetry but in a physical setting. We let our bodies take shape of the words, we express ourselves through things like dance, bodybuilding, intense training for a sport, a combination of flows and patterns and other things. We format a poem using gestures, twists, turns, facial expressions and movements that express our passions, our anger, our will and our strengths. We also at times show our vulnerability without even knowing it. We show that we aren't always perfect and showcase our imperfections.

In the idea of movement such as MovNat, Ginastica Natural, Animal Flow, Vahva Movement Training and Parkour, it is a form of physical poetry where we take the shape of bringing together forms of exercise that can be unbelievable to witness. From leaping from building to building, making switches from one move to another in the blink of an eye or using a natural setting of utilizing our ancestral attributes, movement style training is not just about being fit with the body but fit in mind and emotion. 

One of the important things to understand about Animal Movement Training is not always how "accurate" the movement is compared to an animal in the wild but to get a sense of how we tribute to that animal with the best of intentions. Some movement patterns are modeled after let's say primates like Gorillas, Chimps and so on but we know in reality that we can't develop the same type of strength or exact structure of that animal yet we utilize movements that are in tribute to their way of moving. We move around Monkey Bars, we do pullups, we climb trees, we mimic characters like Tarzan. Now wild primates don't actually go up and down in a sequence like Pull-ups, they mainly climb, swing through vines and either walk or run on all fours on their palms or inner knuckles. 

It is a form of poetry, a sign of expression and a connection to the written word but with the quality of our physical being. Poetry makes us laugh, cry, think, get angry or be happy at and other things. Movement is essentially the same thing, it makes us express ourselves and showcasing our emotions. You're probably thinking "how in the hell is doing a bear crawl express emotion or does walking like a duck have anything to do with anger or anything poetic" well, both these movements can show our strengths and weaknesses physically and mentally but the way we do them can show signs of anger or smooth relaxation. If you're stiff and anxious, that'll show in your movement, if you're relaxed, calm and in tuned that'll show as well. It shows if you're being analytical or robotic and it can show how you're flowing with effortlessness while being in a state of gentleness but passionate. Just like poetry.

I'm not the most graceful guy nor am I the perfect specimen when it comes to training but that's not the point. I show my passion in my demos and when it comes to flow training, yes it's not pretty looking compared to someone like Eero Westerberg or Mike Fitch but I do what I love and it may not be poetry in the eyes of others but it's poetic for me and I express it with the best of intentions. Nobody's perfect and we all express ourselves in unique ways but that also should tell you that it's awesome to continue to improve and master yourself. 

Be free to move and show what you're capable of and keep improving. Make mistakes, practice things you normally don't do and have fun with mastering yourself. You may not have great days and we won't always be peachy and smile like the Joker but we can learn how to make ourselves better little by little and if exercise is a part of that, so be it. Be amazingly awesome. 

Thor Hammers Aren't Always Needed To Smash

Working on the grip is an essential part for building overall health and strength. I have written about why building grip is needed to succeed in many aspects of training but not all exercises are created equal. When it comes to grip strength and conditioning, very few can match the Sledgehammer. Now you don't always need to smash a tire with one or even hit the ground with those rubber ones or smash into the sand, a sledgehammer or even a Thor Hammer for that matter can be used like a Club or Mace or even a Kettlebell for that matter.

Whenever I use a Thor Hammer or in this case of it's Viking Name: Mjolnir, I love working exercises like a club or a mace because with the thickness of the hammer, it's working more than just the shoulders and core, it's hitting the grip with a vengeance. Whether it's nearly 14 lbs or 30 lbs, either way this thing will make you stronger in ways that even the gods would be impressed by. Just today, I worked with the lighter of the two hammers for up to 200 reps of various exercises that really hit the spot. Mainly in the 10-20 rep range each way or per exercise, that's quite a bit cause you're squeezing the handle with every swing and that's putting solid stress on the tendons and ligaments.

They say, the more muscles you use in an exercise, the better your overall health will be. There's a time for isolation (like rehabbing or isometric training) but from a big picture standpoint, hitting multiple muscles at the same time really gives you another perspective of strength training. Thick Grip Training has reaped many benefits and workouts don't have to take as long because when you work with a Thick implement, you're forced to stabilize your body and be in complete control otherwise you'll end up dropping the implement or falling in the case of pull-ups or something. 

Having Mjolnir in your hands is an incredible but also an intimidating feeling. You can't get sloppy with it otherwise you'll pay a price so whether you're hitting a tire or swinging it like a club, mace or even a kettlebell, be careful but also pay attention to what you're doing and treat it with respect or else it'll bite you in the ass or in this case, dropping on the foot, stabbing you with those sharp corners and hitting the legs. If you want powerful forearms and a grip like a vise, this is the implement that will get you there. 

While you're at it, to really kick things into high gear, take the Thor Hammer Formula before your workout and notice the surge of energy coursing through you. Be strong, have a blast and be Amazingly Awesome. 

Supplementary Exercise And Actual Sport

I got this comment on one of my YouTube videos about a person disagreeing about the exercise I used as a conditioning exercise and it didn't help him at all in MMA sparring and he got tired really quick and felt embarrassed. I felt bad for the guy and was giving him a rundown about as embarrassed he felt, I wanted to let him know that he doesn't need to be and maybe I'll explain it better here so for those who felt the same way. I've been there myself and I understand what some go through.

There's no question that in order to be good at or be in shape for any sport, conditioning is a priority and understanding the mechanics of your sport whether it be Wrestling, MMA, Hockey, Baseball or whatever sport you choose to be in. This is painfully obvious. Now the trouble with certain aspects is sometimes we as athletes can get in over our head that if we train hard enough and do all the pushups, weights, squats, burpees, we would be ready for the sport we partake in. That's not always the case.

A favorite line I like from the late Billy Robinson where he says "you can do 5000 squats a day and it still won't make you a better wrestler" so despite the supplementary work you put in, it's not going to make you any greater at your sport. This doesn't mean that supplementary exercise don't do anything at all, their essential in many formats. Before Karl Gotch taught anyone a hold or takedown, he would put them through the ringer and see how tough they were, that didn't mean they were a wrestler by the time by the time they learned one freaking move, you were a wrestler by how much time you were on the mat and developing the skills for that, the exercises beforehand were merely a test that became a daily thing. 

To be the best at your sport, you worked hard on that sport. Some people developed faster than others and some had greater specific skills than others. Take baseball, Rickey Henderson for all intents and purposes had an incredible skillset of speed, power and eye at the plate and was the very best leadoff man in history. His supplementary exercises were Push-ups, Squats, Sprints & Flexibility work, did those help him? Very much so but those alone didn't make him a better player, the skills he build as a player made him great and was in a class on his own. Now let's take someone like Honus Wagner...From a completely different time period of the game but had skills maybe not on the same level as Henderson but in his time, Wagner was stealing bases, hitting homeruns and having batting averages that still baffle people to this day. He hit 101 Homeruns in his career, that's not even a glimpse of what today's standards consider a homerun hitter but if you look at the era he was in and look at the statistics of that era, which was before the Babe came along, Wagner was in a sense one of the greatest power hitters of that generation. What were his supplementary exercises? No one really knows and most likely just stretching and working farms in the offseason. 

When it comes to MMA, it can be unpredictable. You can do all the conditioning exercises required to GET READY for a fight but the moment someone steps in that octagon/ring there are chances he's going to tire out somewhere in the beginning or be dead by the end. An actual fight as opposed to just the training is a completely different animal. Even the sparring is slightly different because you're not going 100% as if you were in a fight, sparring is more about finding the strategies needed and getting in some work to prepare for a fight. The breathwork is very different when it comes to sparring and conditioning work. The perfect example of this is the fight with Maurice Smith Vs. Mark Coleman, Smith a kickboxer and Coleman a wrestler. You would think a wrestler had better sense of conditioning right? In this case, Smith had a greater upper hand and despite going the distance, you clearly see between the two who had more gas in the tank. 

Breathing is mainly the founding culprit between getting tired or having gas left in the tank. I know this well because I made the mistake of believing that despite my years of doing thousands of pushups, squats and doing so many crawls and sprints I was going to be ok even in sparring. I panicked a lot and was gassed sometimes in less than a minute against guys that not was I stronger than but in much better shape outside of sparring and BJJ. Ok maybe not in better shape than all my opponents because some guys in there were fucking machines and can go for hours if they wanted to but many did take notice of the strength I displayed. Once I learned to be aware and breathe better, I lasted longer and wasn't tapping as much. I even went a few rounds without getting tapped at all, that to me was an accomplishment than ever trying to make someone submit. Even going against a UFC fighter was a hell of an experience. 

What's the point of all this? Don't put supplementary exercise up on a pedestal and use them as the main factor in your sport. Your sport should be the main factor and supplementary training is an add on to give you a sense of direction. Doing a thousand pushups a day won't help you hit 450 ft homeruns, doing hundreds of hill sprints won't turn you into Usain Bolt and no amount of squats will give you the athleticism of Pele. However, those things can be great to get a few tweaks in as you master your sport. Supplementary Exercise won't make you great, they will help you be on the right track to being great.    

How Do You Prepare For Workouts In The Winter Months?

If you looked at the big picture of what brings you opportunities to train, you'd find out you can workout anywhere under most circumstances (there are some things that aren't always in our control) and be able to train in just about any form of weather although I wouldn't test that theory during a hurricane, tornado or in acid rain LOL. 

You can always get to the gym but if there's a blizzard out or Hurricane Karen is approaching, you might want to rethink your priorities. Bodyweight is one of the better options and so are things like Isometrics where you can use things in your household to create a great workout. Now if you want to go to extremes and want to take your chances out in the freezing ass cold, you might want to take the approach of Russian Athletes like the legendary Alexander Karelin whom trained in the dead of winter for decades doing everything from running, calisthenics, wrestling, lifting weights and even drills that would make most men puke their guts out. 

Winter Workouts can be a time of great importance as it teaches you a level of mental toughness and taking on tasks that would humble most. Shoveling snow can be a hell of a workout especially if it's on a daily basis in certain areas around the country and Canada. It's hard work and puts you on a level even this generation would be baffled by. How do you even prepare for workouts in the dead of winter? For one, be prepared to stay as warm as possible, two, you might want to learn some breathing techniques such as the Wim Hoff Method and three, cold showers can be your best friend.

For the workouts themselves, it depends on your goals and making the most out of what is possible at the time. If you're not use to the cold and you try to do workouts with as less clothing as possible, you could make yourself sick or even worse so it is important to build a tolerance. Learn from those like the Finnish with their ideas of the sauna and rolling in snow or going into a freezing lake, learn from Wim Hoff and learn from athletes who thrive in cold weather. From time to time, I'll train out in the snow doing mace swings, hammer strikes, kettlebell work or even some pushups and crawls but as a guy who grew up on the beaches of Santa Cruz, California there's always that mentality where being warm is just part of your nature and being in a warmer climate is something that you can't let go of. 

I've trained in t-shirts and shorts out in the snow and am always told how crazy I 'am but the truth is, I don't go out in the snow for hours at a time for specific reasons. One of them being that after a period, it can be almost near painful because of the rod and pins in my legs, when it's stupid cold out, I can feel it right away and need to be careful. I'll still crazy shit out there but only during a small window and have to balance out the cold and warmth. That's just life man and you do what works best. 

Make your winter workouts fun, that's another important thing to prepare for. If you condition yourself to hate the cold, you're going to be miserable but if you condition  your mind to be able to tolerate the cold and make something interesting out of it, you might get more enjoyment out of it. Go sledding, if you're into skiing or snowboarding, make it worth your while. Workouts should never feel like a chore or conditioned to hate. When you're a world-class athlete, you might end up hating the workouts because they're so damn hard, they'll make you wish you want to die but you do it for the sake of being the best possible. Those are the people that go a completely different route than most people and it's not always wise to train like a world-class athlete when you can barely keep up with the most basic exercises. 

Be prepared by expecting the unexpected, mentally condition yourself and physically level up little by little to train in winter. Have fun with it and challenge yourself little by little. Hell just standing there for several minutes at first may be all you can handle but it's not impossible to train hard, be smart about it and listen to your body. Be bold and keep being amazingly awesome.