Quality Over Quantity W/ No Counting In Ab Wheel Rollouts

Lately, I have been working on doing Rollouts with the Ab Wheel for several minutes a day. I don't pick numbers or go for some kind of record, hell I wouldn't even attempt to try anything even half of what Bob Backlund has done. The way that has worked for me is set a time and do as many quality reps as possible within that time frame. I don't count the reps or go crazy fast, I just breathe and go.

This is a pretty damn good thing cause it gives me opportunities to challenge my core without killing myself or make the muscles ache like I just had a bad burrito from Taco Bell. It keeps my strength up and is a quick micro workout. It's really only 1 of maybe 2-3 methods of core training I do. The quality of the reps is far more important than numbers cause if you're going so far, how many will you do before it even remotely becomes failure? 

It's more than just a core workout, I utilize enough tension (which I'll get to in a second) to hit the arms, shoulders and back to where every single rep is completely controlled and focused. In the realm of tension, I focus on the muscles needed to make the reps work and not just flex and go, I grip the handles hard enough as well so it becomes an Isometric Exercise in the process from that POV. Not looking to build six pack abs or have such a tiny waist, Anna Kendrick can wrap her hands around but to condition and toughen the muscles to where they can take a hit. 

When you flip the switch and stop counting reps, you may find you can do more than you thought as opposed to just be fixated on a certain number. If you have a goal in mind, go for it, find that sweet spot with a number or hit a solid rep/set scheme but if you hit a certain number that you normally can do and don't feel much, you're still getting after it but you're hitting a wall on progress at the same time. If you're so inclined, try the method of setting a timer and do reps, start with a minute and see what you do. The idea isn't to go to failure but to hit enough to where you're feeling it but can still go for reps that mean something beyond just repping it and making Speedy Gonzales slow. Be in control of the movement.

The older I get, the more I'm learning to understand that quality over quantity becomes a necessity. Sure doing 100's of reps of whatever has it's perks and you're in great shape, however; if you can't control or stay within range of the balance and strength needed after a while, where does the number of reps really end with? Don't get me wrong, doing 100's of Step Ups and/or Squats is awesome to do but there comes a time where you learn to pay attention (not always on form per se) to how you move. Nobody is going to have the most perfect form (unless you're an elite gymnast) because not everybody will move the same exact way as the next person. The idea is to train so you can minimize injuries, the ego stuff has its moments but overshadowing it can ruin your chances of being able to do things in the long run. 

Focus on strengthening the body that will make it easier to get out of bed in the morning, to bend down to pick things up, play with the kids, have endurance for both the bedroom and able to do tasks like in Manual Labor or going up a flight of stairs without getting winded. Make the session count, don't rush it, half ass it or work yourself into the ground. Keep being amazingly awesome. 

Epic Leg Training with Minimal Gear

“Strength is forged in the crucible of effort. No fancy gym? No problem. Your legs will bow to nothing but your will.”

You don’t need a rack of gleaming weights or a high-tech gym to carve legs that command respect. With minimal equipment—think the Worldfit Iso Trainer, a step stool, some bands or just your own body—and an unbreakable mindset, you can forge tree-trunk quads, hamstrings like steel cables, and calves that defy gravity. This is leg training at its finest. Let’s dive into the battlefield of muscle & conditioning and conquer leg day like the legends we are and that you can become.

Legs lay the groundwork. They carry you through life’s battles, from sprinting toward glory to standing tall under some insane pressure. Neglect them, and you’re building a house on sand that'll just sink. Train them, and you’ve got a fortress that withstands the toughest parts of nature. Strong legs boost your power, torch calories, and signal to the world: I am unstoppable. Plus, hammering your lower body spikes testosterone and growth hormone, fueling gains everywhere else. No equipment? No problem. The only tool you need is hunger.

Got a corner of your living room, a park, or a garage? That’s your coliseum, your sanctuary. Let’s forge some epic legs. Some ideas to get you going....

1. Bodyweight Goblet Squats (aka Pan Squats) – Start with what's possible for you and build up. 500 in a workout (In a row or with a Deck Of Cards) is a top level goal to achieve.

Squats are essential to great development but remember, they're only a piece of the puzzle.

2. Step Ups – The Staircase To Immortality...Work numbers per leg that give you a starting point (4x15 per leg for example) and build to where you can do a signature number that keeps you going where it'll make others quit. build up to 500-1000+ and you'll be in the realm of legends (Like the great Bob Backlund). This can be done either just your bodyweight or adding a weight vest if you're ambitious. 

“One leg at a time, you conquer imbalance and build raw power.”

Isometric Squats (Wall Sits, Split Squats, Zercher Style, Ect.)

Building Steel Cords of Muscle and Strength in the legs that dig into the lower body with intensity. Exercises like these work the tendons and ligaments that are so powerful, they keep you standing and build an armor like Captain America's Shield, strongest metal that is also light as hell, in this case, Isometrics will make you feel lighter on your feet yet pack a punch that will make Cap be on your side. 

Leg training isn’t just physical—it’s a test of your soul. Every rep/hold is a battle. When your quads quake and your lungs burn, that’s the forge where legends are made. Minimal equipment doesn’t mean minimal effort. Push past what once was. Embrace the power you're creating. Visualize your legs as pillars that stand the test of time, rep by rep.

To grow, you must challenge. Rest less as you progress. Progress is your war cry.

This is your moment. No gym, no gear, no excuses. Leg training with minimal equipment is raw, primal, and epic. It’s you against gravity, doubt, and mediocrity. Build legs that carry you to victory—on the field, in the mirror, and through life. Share your journey, your sweat, your triumphs.

Tag me to let others know your path to where you are learning. Here is my Link Tree to find all my Social Media. Be amazingly awesome and give those legs a reason to keep you going with incredible strength, conditioning, muscle and power. 

Vahva Fitness: A Style That Takes Your Journey Into A Different Realm Of Possibilities

What's going on you awesome folks of strength, movers of mountains, and seekers of that raw, untamed vitality—strap in, because we’re diving headfirst into the wild & crazy world of Vahva Fitness! This ain’t your grandma’s workout routine or some cookie-cutter gym grind. Nah, this is about tapping into the primal, functional, and downright insane potential of your body. If you’ve been following my ramblings over at this blog, you know I’m all about fitness that’s real, fun, and packs a punch to your very soul. Vahva Fitness? It’s like they ripped a page out of a incredible playbook and turned it into a fucking masterpiece. Let’s break it down, have a laugh, and get pumped to move like never before!

What’s the Deal with Vahva Fitness?

Imagine If You Will: you’re not just lifting weights or slogging through endless treadmill miles. You’re crawling like a panther, flowing like a river, and building a body that’s as strong as it is free. That’s the Vahva Fitness vibe. These folks—led by the ninja himself, Eero Westerberg—ain’t about chasing six-pack abs for Instagram clout. They’re about universal strength, mobility that makes you feel like a kid again, and movement that screams, “I’m alive, baby!” Their flagship program, Movement 20XX, is like a love letter to your body’s natural potential, blending animal flows, bodyweight mastery, and functional fitness into a cocktail that’ll have you roaring with energy.

And let’s not sleep on Athlete 20XX either. If Movement is about rediscovering your inner wild child, Athlete is about forging a physique that’s ready to conquer—think power, stability, and speed dialed up to 11. Whether you’re a couch potato looking to level up or a seasoned lifter wanting to break plateaus, Vahva’s got your back with programs that meet you where you’re at and push you to where you wanna be. It’s fitness with heart, brains, and a whole lotta guts.

Why Vahva Fitness is Just Off The Charts?

You know I’m picky about what I hype. I don’t mess with fads or gimmicks that promise the world and leave you sore and sorry. Vahva Fitness gets me going for a few big reasons:

It’s Primal, Bro! Vahva’s all about moving like our ancestors did—crawling, jumping, twisting, and flowing. It’s like they took a time machine to when humans were outrunning saber-tooth cats and said, “Yeah, let’s bottle that.” You’re not just building muscle; you’re waking up every fiber of your being. It’s Tarzan-level stuff, and I’m all for it.

No Gym? No Problem! One of the fun things about Vahva is you don’t need a fancy setup. Your body, some floor space, and maybe a pull-up bar if you’re feeling spicy—that’s it. I’ve been doing this for a long time: real fitness happens anywhere, anytime. Vahva’s programs let you train in your living room, at the park, or even on a dang beach. Save your money for epic adventures, not overpriced gym memberships.

It’s Smart and Sustainable. Eero and the crew ain’t about burning you out with “go hard or go home” nonsense. They teach you to listen to your body, progress at your pace, and build strength that lasts. Their focus on mobility and recovery means you’re not just jacked—you’re functional. You’ll be picking up your kids, climbing trees, or throwing punches (if that’s your thing) without creaking like an old door.

Mind-Muscle Mojo. Vahva doesn’t just train your body; it trains your mind. Their flows and drills demand focus, creativity, and a connection to what you’re doing. It’s like meditation with a side of sweat. You’re not mindlessly cranking out reps—you’re crafting a masterpiece with every move.

A Peek Into the Vahva Vibe

Let’s talk Movement 20XX for a sec. This program’s like a playground for grown-ups. You’re doing bear crawls, lizard walks, and flows that make you feel like you’re dancing with the universe. It’s not just about getting strong—it’s about moving well. Got tight hips from sitting all day? Vahva’s got drills to loosen you up. Wanna feel like you can leap over a fence? They’ve got progressions for that too. And the best part? It’s fun as hell. You’ll be grinning like a kid while your body’s like, “Yo, thanks for the upgrade!”

Then there’s Athlete 20XX, which is like the big brother who’s all business. This one’s for those who wanna push their limits with structured strength, power, and stability work. It’s still bodyweight-focused, but it’s got that extra grit for folks aiming to dominate their sport or just feel like a badass. Both programs come with clear demos, progressions, and a vibe that says, “You got this.” Plus, their online platform is slick—no hunting for buried YouTube vids here.

Why You Gotta Jump In On This

Look, I’ve been around this fitness thing for more than 2 decades. I’ve flexed with isometrics, swung kettlebells, and done step-ups till my legs begged for mercy. But Vahva Fitness? It’s like they took everything I love—freedom, function, and a touch of wild—and turned it into a system that works. Here’s my challenge to you: ditch the excuses, grab Movement 20XX or Athlete 20XX (or grab both, you crazy bastards), and commit to 30 days. You don’t need to go full beast mode—just show up, move, and watch what happens. Your body will thank you, your mind will clear, and you’ll be strutting around like you own the damn jungle.

And hey, Vahva’s got a 30-day money-back guarantee, so there’s zero risk. But trust me, once you start flowing, you won’t wanna go back to boring old workouts. This is fitness that sticks, grows with you, and makes you feel like a superhero in your own skin.

Final Note

Vahva Fitness is more than a program—it’s a movement (pun intended). It’s about breaking free from the fitness industry’s Bullshit and rediscovering what your body was born to do. It’s powerful, it’s mighty, and it’s got that spark that’ll light up your training like a bonfire in the woods of the Nordic. So, what’re you waiting for? Dive into Vahva Fitness, unleash your inner beast, and let’s make every day an adventure in strength, mobility, and pure, unfiltered awesomeness.

Keep being amazingly awesome, and let’s move like we were meant to—wild, free, and strong as hell!

Train Your Way To Glory Using The Same Bands As Some Of The Greatest Athletes In The World

The time is now to toss out half-assed efforts and boring workouts. If you’re ready to ignite your soul, tear down walls, and forge a body that roars with power, then DopamineO Bands are your ticket to greatness. These aren’t just some flimsy rubber straps you snag at a discount bin—hell no, these bad boys are 16 feet of pure, unrelenting fury, built to transform you into a force of nature. This is more than just fitness, it's about taking control of your destiny.

Imagine this with incredible focus: standing tall, a DopamineO Band looped around your waist, anchored to the earth like the Gods of Olympus just ready to rip the ground apart. You explode into a sprint, feeling that resistance claw at you, daring you to give in. But you don’t. You got at it harder, legs pumping like pistons, lungs burning, heart thundering—every fiber of your being screaming with primal energy. That’s the core of these bands, ladies and gents. They don’t just train your body; they awaken that beast within.

Inspired by some of the toughest and most rugged athletes on the planet—Dagestani wrestlers, Olympic champs, and American gridiron warriors—these bands are a game-changer. Khabib didn’t gas out because he trained like a machine, and you can bet your ass that tools like these were in his arsenal. Portable? You fucking know it. You can take ‘em to the park, the beach, your backyard—anywhere you’ve got the guts to grind. Indoors or outdoors, they don't give a shit. They’ll hit every muscle group with relentless precision, building explosive power, jacking up your cardio, and carving out strength that lasts.

I’m talking 60 sprints in a session, no pain, just pure adrenaline. Bear crawls that’d make a grizzly jealous, squat-and-row combos that torch your core, and duck walks that’ll have your quads begging for mercy. These aren't normal workouts—they're battles with ferocious intensity. And with over 300 videos from world-class athletes at your fingertips when you grab a band including my own personal playlist, you’re not just training; you’re learning from the gods of the game.

DopamineO Bands aren’t for the faint of heart. They’re for the relentless, the hungry, the ones who refuse to stay down. Young or old, beginner or elite, it doesn’t matter—everyone deserves to feel this fire within them. Customize your bundle, save some coin with my code POWERANDMIGHT for 10% off, and step into that colossal arena. This is your moment to rise, to conquer, to become UNSTOPPABLE.

in the words of Jimmy Malone (The Untouchables), what are you prepared to do? Stay the same, or seize the power? Grab your DopamineO Bands and let’s tear this world apart together, one rep at a time. You’re not just training—you’re building your blueprint to become LEGENDARY!!!

The Surge Of Power And Energy With The Men's Megadose Bundle

Listen up, if you’re a man who’s tired of feeling like a watered-down version of yourself—low energy, foggy mind, and a drive that’s stuck in neutral—then it’s time to stop screwing around and take back what's yours. The world doesn’t wait for those who want a miracle, and neither should you. Enter the Men’s Megadose Bundle from Lost Empire Herbs—a full-on hormonal war chest designed to crank your masculinity to eleven and remind you what it feels like to dominate life like the king you were born to be.

This isn’t some limp-wristed multivitamin or a sugar-coated placebo from a big-box store shelf. No, this is a savage blend of nature’s most potent elixirs, forged from the wild, untamed corners of the earth. Lost Empire Herbs didn’t mess around when they built this bundle—it’s a megadose of raw power for men who refuse to settle for average. Let’s break it down and see why this is the ultimate weapon in your quest for unbreakable vitality.

The Arsenal: What The Hell Is In The Bundle?

The Men’s Megadose Bundle isn’t just a supplement—it’s a battle plan. Four heavy-hitters, each one a titan in its own right, working together to flood your system with the juice of gods. Here’s what you’re getting:

Megadose Pine Pollen Powder

Straight from the towering pines, this isn’t your grandma’s herbal tea. Pine Pollen is loaded with phyto-androgens—nature’s own testosterone precursors. We’re talking raw, primal energy that hits your system like a thunderbolt, waking up your strength, stamina, and that deep-down fire you’ve been missing. Mix a teaspoon into your morning brew or choke it down raw—either way, it’s a one-way ticket to feeling like a God straight out of Norse Mythology.

Pine Pollen Tincture

If the powder is the thunder, the tincture is the lightning. This high-octane extract slams those phyto-androgens straight into your bloodstream with a 70% alcohol punch. One dropper under your tongue, hold it for 30 seconds, and boom—you’re mainlining the essence of the forest. It’s as fast as Sonic, fierce as Hercules, and it’s built for men who don’t have time to waste.

Tongkat Ali

The Southeast Asian secret that’s been fueling warriors for centuries. This root doesn’t just nudge your testosterone—it grabs it by the horns and yanks to the fucking heavens. Tongkat Ali triggers your body to pump out more free androgens while keeping them unbound and ready to work. At 10mg twice a day, five days on, two off, it’s like flipping the switch on a dormant engine. Power, focus, libido—it’s all there to drive through walls.

Nettle Root Extract

The unsung hero of the bunch. Nettle Root goes into battle against SHBG (sex hormone-binding globulin)—the sneaky little bastard that locks up your testosterone and renders it useless. Half a teaspoon twice a day, and you’re unshackling your hormones, letting them run wild like the Satyr Pan where they belong. This is the glue that makes the whole bundle sing like a Canary.

Why This Bundle Is So Damn Powerful

Look, we know that in the modern world can be a brutal testosterone-killing machine. The Men’s Megadose Bundle isn’t here to coddle you—it’s here to fight back and bring you a fresh perspective on feeling alive again. Lost Empire Herbs took their already badass Men’s Hormone Package and juiced it up to megadose levels, because half-measures aren't going to cut it bro.

This is about reclaiming your edge. We’re talking noticeable energy that doesn’t crash, strength that surges through your veins, and a libido that roars like a tiger. One user said it best: “If this doesn’t boost your testosterone, you’ve got issues herbs can’t fix.” That’s not a warning—Take it as a challenge.

Take it as directed—two doses a day, morning and night—and you’ve got a 30-day supply of pure, unfiltered masculinity. Stack it with a life of lifting heavy, eating clean & crushing goals and you’re not just a man anymore—you’re a force to be reckoned with.

So, what’s it gonna be? Keep dragging through life like a neutered housecat, or unleash the beast with the Men’s Megadose Bundle? Your call, man—but the clock’s ticking, and the world isn't going to wait for your ass. Grab it from Lost Empire Herbs, slam it into your routine, and let’s see what you’re really capable of.

Be amazingly awesome and give the Bundle a shot. 

Step Ups: The Unsung King of Leg Day

Step Ups don’t get as much of the hype they deserve. Many chase squats like they’re the only move that matter, sure they're awesome in their own right and are essential to great development but I'll let you on something: Step Ups are the sleeper hit that’ll torch your quads, hammies, and glutes while building some real-world power. This isn't just some fluffy accessory move or something made for lazy people—it’s a beast-builder, a grit-tester, and a straight-up vibe that gives you some needed cardio. Let’s break it down shall we...

Why Step Ups Kick Ass

First off, Step Ups are functional as fuck. You’re climbing stairs, hiking trails, or chasing gains—life is chalk full of single-leg power moments, and this move prepares the hell out of you for all of it. Unlike bilateral exercises, Step Ups hit each leg solo, so your weak side just can't sit in the back behind your stronger side. That imbalance you’ve been ignoring? Exposed like Madoff and fixed with a profound perspective.

They’re also joint-friendly. Got cranky knees from squatting high reps? Step Ups let you take the edge off without compromising your spine or tweaking your lower back. Plus, you can scale them—bodyweight whether you're new to the game or a seasoned vet like the legendary Bob Backlund, dumbbells or even a weight vest for the savages. You got this.

How to Crush It Like A Boss

Here’s the playbook:

Setup: Find a sturdy box or step stool. Height matters—Depending on your height, a good 12-15 inches high is solid. Too low, and you're just making it too easy. Too high, and you'll be overextending the hip joints which can cause injuries.

Stance: Plant one foot flat on the box or step stool, toes forward. Good posture—showing you mean business.

Drive: Push through your heel, not your toes. Feel that ass and quad fire up as you rise. No wobbling—control is king and focus is queen.

Finish: Stand tall at the top, lock it in, then step down in control. Nothing sloppy—negatives build muscle too.

Reps: Start with a few sets of 5-12 in the beginning, as you get better, increase to a certain number you're good with and find a goal number you want to target. For me, I like doing 500 total within the 25-50 rep range or if I'm really ambitious, I'll do my deck of cards which you've read about before from me.

Pro tip: If you want to add weight once bodyweight feels like it's not much of a challenge, grab dumbbells, slap a weigh vest on, or go bonkers with a sandbag. Just be sure to check your ego at the door—form is the first priority, always.

The Gains You’re Missing

Quads start becoming muscular. That ass popping like never before. Hamstrings tie them all together. But it goes beyond even that—Step Ups build stability and power that carry over to everything to other forms of training. Your squat numbers coming up short? Your sprint feeling off? Step Ups are the plug. They’re also a sneaky link for great cardio—crank the volume (up to 11 maybe) and listen to those lungs scream like a vampire from being stabbed or in the sun.

Mindset Check

This ain’t just a typical exercise; it’s a mental game. Every rep is you stepping over doubt, mental blocks, and that governor in your head telling you to skip leg day. You don’t just do Step Ups—you dominate them like Murderer's Row dominated Baseball in 1927.

The Wrap-Up

Next time you’re going after leg day, don’t sleep on Step Ups bro. They’re simple, savage, and stupidly effective. Grab a box or step stool and step into a world that will have conquering mountains.

Be amazingly awesome and keep Stepping Up Your Game!!!

UNLEASH THE BEAST WITHIN: THE POWER OF ISOMETRICS

One of the greatest greatest weapons in the arsenal of the elite, a force so primal, so unrelenting, that it has been whispered about in the shadows of gyms and dojos for centuries. It’s not flashy. It’s not loud. It doesn’t need a hype track or a neon tank top to prove its worth. It’s called Isometrics, and it’s the raw, unfiltered essence of strength—a titan’s roar trapped in a single, unbreakable moment.  

You think strength is all about heaving plates and chasing pumps? Think again. Isometrics is the art of war, a brutal stand-off between you and the immovable. It’s not about motion; it’s about domination. You push, you pull, you hold—and you don’t flinch. This is where legends are forged, where the meek crumble, and the mighty rise.  

THE CODE OF THE UNYIELDING

What is an isometric? Simply put, it’s a contraction where your muscles ignite, but the joint doesn’t budge. You’re a statue carved from granite, a god locked in eternal defiance. Picture this: you’re pressing against a wall that won’t give, or you’re gripping a bar that dares you to let go. Your fibers scream, your soul roars, and in that frozen second, you’re not just building muscle—you’re building character and insane willpower.  

The science? Oh, it’s there, etched in the annals of power. Studies show isometrics torch your nervous system, lighting up every motor unit like a thunderstorm. You’re not just holding on for dear life—you’re rewiring your body to be a fortress developing steel cords that give off the vibes of Wolverine's Adamantium Skeleton. Research from the old-school Soviet labs clocked isometric holds boosting strength by up to 5% per week. That’s no fairy tale guys—that’s a hardcore fact.  

THE BATTLEFIELD OF ISOMETRICS

This isn’t some cushy gym-bro fad. Isometrics are the Spartan’s shield, the samurai’s resolve, the cheat code to downloading the body. You don’t need a rack or a spotter—just a will of steel and something to defy. Here’s how you wage war:  

The Wallbreaker

Plant your hands on a wall, feet rooted like oaks. Push. Push like the wall insulted your bloodline. Hold for 30 seconds, 60 if you’re a beast. Feel your chest, shoulders, and triceps ignite. That’s power waking up and releasing a surge of power and energy.  

The Iron Grip

Grab the handles of the Worldfit Iso Trainer—or hell, a towel looped under your foot—and pull like your life depended on it. Don’t move it; just fucking own it. Biceps bulge, lats flare, and your core turns to solid stone. Hold it ‘til your veins pulse like war drums.  

The Plank of Eternity

Drop into a plank. Hands flat or make fists if you're really ambitious, body rigid like a steel rod. You’re not shaking, you’re not breaking—you’re a mountain. Hold it until time itself is yours for the taking. Abs, shoulders, soul—all forged anew even while screaming like a soldier's battle cry.  

The Squat of Defiance

Sink into a deep squat against a wall. Thighs parallel, back straight. Hold it. Burn it. Own it. Your quads will curse you, then thank you when they’re carved from marble. Sitting, has never felt so powerful yet hated at the same time.

THE EDGE YOU NEVER KNEW EXISTED

Why isometrics? Because they’re the great equalizer. No gym? No problem. Stuck in a cell, a cubicle, a foxhole? You’ve got your body, and that’s enough. They build strength at angles no dynamic lift can touch—pure, functional and yours to forge. You’ll push harder, pull stronger, and stand taller. The time? The most intense seconds of your very being, not tedious and boring hours. Efficiency is the mark of a king/queen that will conquer his/her kingdom.  

But it’s more than meat and muscle. Isometrics teach you to endure. That wall doesn’t move, that bar doesn’t yield—and neither DO YOU. Life’s a grind, a relentless siege. This is your training ground, your battlefield. When the world presses down, you press back. Unbroken and still.  

THE CALL TO ARMS

So, what’s it gonna be? You gonna scroll past this like many with a short attention span, or are you ready to step into that arena? Isometrics aren’t just a workout—they’re a god damn reckoning. Grab your destiny by the throat. Hold the line. Ride the storm on the back of Fenrir, hell BE THE STORM.  

Do not bend. Stand with every fiber in your strength  

Unleash hell. 

Be amazingly awesome and build the strength you were meant to have.

A Greyhound Of The Mat That Was A Machine

 Arguably the greatest Amateur Wrestler in history, Dan Gable was just an insane entity on the mat. Strong, fast, explosive and incredibly powerful despite his small size. The moment he had his hands on an opponent, the guy knew he was there. If he got you on your back, according to other wrestlers, it was like quicksand and there was almost no chance of getting out of it. The pinning power was legendary.

How is that possible? The guy was maybe just under 155 soaking wet and barely 5'9 but safe to say, because of the plethora of Isometrics did during his reign of terror in High School & College, chances were he had something very few ever had. That strength made him so insanely powerful, his positioning made guys twice his size look like weaklings. Although he did weights, this was probably one of the best things that gave opponents even a hint of a fighting chance because in addition to the isometrics, the amount of calisthenics he did gave him endurance that is unmatched, if he had drop the weights and just did bodyweight and isometrics, nobody would come close to even matching him.

This is just an idea of how great Gable was and how important Isometrics are to an athlete of that caliber. The only man to not allow ONE SINGLE POINT in the Olympics, his conditioning and strength was just unbelievable and when you tackle those kind of attributes, what could be possible for you. Not only do Isometrics make you strong as hell when it counts, they can also give you speed too. Think of Bruce Lee, his speed was so fast, he was told to slow down while filming The Green Hornet cause the Cameras couldn't keep up with him. A good part of that reason is through Isometrics. They are what I call The Game Genie Of Fitness, a cheat code to enhanced abilities that might make you put up video game numbers.

Want to know some of Gable's "Secrets" of success? Check out his coaching book Coaching Wrestling Successfully where he shows you the blueprint for what made him the most dominate coach in NCAA history. It's not just Isometrics, you're going to find out the heart and soul of what made him a legend in the second part of his career. Even long after retiring from the mat as a champion, he would get on the mat with students and man handle them with ease and some were bigger than he was. Goes to show you what training using Isometrics as part of your arsenal can really do.  

Care To Poke The Bear?

One of the most intense workouts around is not only so simple but takes only 5 minutes to do and it will have you breathing harder like you're ready to die. Great for wrestlers, conditioning enthusiasts and fanatics who just love to find out what they're made of. All you do is simple Bear Crawling.

Now, we're not talking about some little four legged animal move that kids play (although it is fun), you're going to be sprinting or moving as fast as possible for 10 Seconds, rest for 20 Seconds and repeat for a total of 10 Rounds. Done this workout many times and if I had to create a list of brutal sessions, this makes at least top 5. 

What does it really do? It pushes you to work everything with such intensity, your lungs will be screaming louder than a teen camper about to be the next victim of Jason. The idea is to move all 4 limbs in unison and working together synergistically, if you're uncoordinated, you may fall on your face so build up by doing slow sessions without sprinting, just get used to the movement, as you get better, pick up the pace until you can move quickly in all sorts of directions.

Bear Crawls is one of the most basic conditioning exercises that gives you a starting base for building animalistic strength in your arms and legs. Wrestlers have done it forever, football players cringe at it cause every time they do it, at least 3-5 players want to kill their coach and Gymnasts use it as a starting base for building arm and core strength for hand balancing in later stages. Learned about that from my old friend Ed Baran. 

Kids love to mimic animals and as we get older, we phase out of that child like state and become analytical and overthink a bunch of shit. Sometimes injuries have plagued people from going back to that playful state of exercise but if you're in good health, might want to give the move a go. There are several variations you can do but when it comes to the sprints, ass up to the heavens and legs spread out a little wider than shoulder width and take off running. You're using just about every single muscle imaginable and it builds incredible toughness and durability. 

How often should you do this? Depends on your goals but a couple times a week or so should do the trick, seriously who wouldn't want to only train for 5-10 minutes a week? That doesn't mean you don't do other things throughout the rest of the week unless you're so sore you need to recover more. Go for walks, work isometrics, do some band training, hike or whatever, just keep the intensity lower so when those sprint sessions come, you'll be ready to tackle it like the legendary Ray Lewis.

Another great workout that is a favorite of mine is to mark off 5 yards, crawl as fast as you can without falling over, stand up, walk back and repeat for at least 5-10 times to start. When you can get to 20 of these, you're hitting gold. The most I ever did was around 45 but that was really a test of what I'm capable of. You won't most likely go 100% full boar after a certain number so don't always worry about numbers. This workout if I were to do 20 of them, at a good clip took me just under 4 1/2 minutes to complete. It's nasty but it gets the job done if you're short on time. 

Check out some other ideas for Animal Type Movements HERE!!! Be amazingly awesome and go have some fun.   

Is The Bigfoot Walk Another Move To Increase Strength In The Legs

This is one of my favorite moves to train my legs and for good reasons: They're fun, they can be a challenge and it gives off a hell of a burn in the thighs. IMO, it's really underrated. Many people don't know what it is and if they saw it at 1st glance, they may think it's some silly move and why the fuck would you want to move in this manner? Why is it even called The Bigfoot Walk? Is it something that an actual Bigfoot does? Well, we've never actually seen one so why call it that?

The truth is, it's just a name, what it really is, is walking in a quarter to a half squat that digs into the quads and glute muscles and it has similarities to a wrestler's stance. Very effective and it's more than what people may perceive it to be. When seen at first, it doesn't seem like much, after all it's just a rinky dink goofy ass move right? Shit, where's the resistance when you do it, the range of motion is just a tiny part of a squat right? Give it a go, see how it feels after 30 seconds or so. Seems easy doesn't it, the fact is, you're in constant tension and when you keep going, there's that build up that might make those legs scream like Drew Barrymore in E.T. 

Many people (most likely men) may see it as some kind of exercise that only pussies do. It's part of that dogmatic mindset where if you want real strength, you lift heavy, have greater ROM, you get results like a man. They'll have you believe Heavy Squats & Deadlifts are the true kings of Lower Body Development. Bro, might want to pull that stick out of your ass and come back down to earth. Here's a fun fact (and might come as a shock): Many athletic movements are in a partial range position. How about this for a kicker, many movements are dynamic, semi unilateral & semi bilateral, kind of like the Bigfoot Walk here.

What you may call a sissy, poor excuse of a move might just save your knees and your quads that has more use than a loaded squat. Don't get me wrong, squats with or without weight are essential depending on your goals but it's not the Zeus of all leg exercises. In Martial Arts such as Wrestling, Muay Thai, Boxing, Kung Fu, this is the type of strength you need in the legs where you only need to go down a bit but not in a complete squat. Because of the constant tension along with the shifting from one leg to another, you're putting a greater long term strength into the muscles. It's not a matter of pure strength that is temporary, it's about that strength lasting. 

Like I said earlier, give it a go for a minimum of 30 seconds or even a minute if you think it's easy. If you feel it right away, that means you have some work to do. I would do this for up to 5 minutes 1-2 times a day and go longer sometimes. I don't do it everyday but it would be a change of pace, some who have gotten into it will go longer or do them in sets like 3 sets of 3 minutes. This is only a piece of the puzzle though, an idea if you will of what Animal Movement Training does to condition the body. Our fitness culture has this obsession of heavy squats that i n reality isn't 100% productive for long term health. It is impressive as hell at times and if that's your thing, cool and I hope you're able to minimize injuries. 

For more info on Animal Based Movement & Training, give MOVEMENT 20XX a glance, very powerful stuff and some of the best conditioning & strength training methods on the planet. 

Baseball Has Begun

Good start yesterday for my fav. team the San Francisco Giants. Solid win with a 3 run Homer at the top of the 9th to get a 6-3 lead and win 6-4 in the end. Finished my documentary of Ken Burns' Baseball Documentary the other day that I watch every year before the season starts.

Been a fan since I was a little kid going to Candlestick Park and eventually now Oracle Park. Watching guys like Will Clark, Matt Williams, Barry Bonds, Rob Nenn, Buster Posey, Madison Baumgartner and others. 

Some of the training those guys go through can be unique from typical weight training to oddities for helping them hit, pitch & run. Some guys even back in the day didn't train much at all or did things in the offseason. Guys like Mickey Mantle & Hank Aaron didn't lift weights but did labor work, Rickey Henderson was famously known for doing Push-ups, Sit-Ups, Sprints (And Ice Cream) and guys in the minor leagues would do things like Step Ups & other calisthenics since salaries are much lower so they would do what's possible with coaches that they have. 

Branch Rickey who was a former player himself and then turned to management helped establish the Farm System that developed the Minors to work with players and give them opportunities to reach their potential beyond just talent and skill. However, one coach for a college team helped build his squad to go 14-1 one season while using Indian Clubs as part of their training. Coach Judson Hyames had his boys work the clubs as part of extensive training before their season (Were undefeated for two years prior). It gave his players great Wrist Strength/Mobility along with Suppleness & Flexibility.

This guy was like the John Wooden of his time, his career record as a coach is 166-62-2 which is pretty damn impressive and makes you wonder what he could've done with guys in the majors. That college is now known as Western Michigan University and the field there now is named after him. Taking something that came from India and reached the training ideals for the Baseball Diamond goes to show that with great word of mouth, many styles of training can make it to championship sports teams and athletes. 

If Clubs can build a championship squad, what else could they do? It's one of the reasons I love training with clubs because they're great for joint health, complex but awesome for keeping the body healthy, builds brain power because of the patterns used in the swings and works with motor skills. Be amazingly awesome and grab a pair of clubs to train with and help carry on the tradition that has been going on for centuries. 

  

The Finer Points Of Suspension Training

 For the most part, Suspension Training is one of the most effective yet simple forms of bodyweight exercise around. Some advantages include the portable and versatility but there are lesser known advantages that people may not be aware of or even realize. 

For starters, it offers a wider base than typical bodyweight training because of the greater resistance you can apply. It fills in gaps that give a boost or even a harder outlook to regular Push-Ups & Pull-Ups. They can be used in a variety of ways such as: Those who are starting out and want to lay a foundation, work around injuries and give even a seasoned veteran of Physical Culture a run for their money. If you're limited in your Range Of Motion, this style of training can also bring a flexible entity into how you can build yourself up despite that other side of the coin. You can virtually create any workout you want within your capabilities.

As you're aware, the most basic rule of effective Strength Training is to utilize the format of Pushing, Pulling & Squatting. With Suspension Work, it can build a bigger branch of accessory training such as working curls for hitting the biceps or working on hip abductions. This is most likely a greater option to not only save money on gym memberships but even more cost effective on fancy equipment. It works like a gym that fits right in your backpack. 

It also creates greater freedom to train practically anywhere from your home to the park, in your hotel room, at the office or wherever on your own terms. If you're traveling, you can get in something quick like waiting for your flight, stretching your legs from a long car ride or getting the most out of it after a long day at work. Being able to move more freely is just the cherry on top of a kick ass sundae.

Because of the wide variety of exercises, some sources will list either very few or dozens upon dozens of exercises. Some of the things listed can seem overly repetitive (like many of Ric Flair's matches) because they really are more of a variation of one thing or another. In reality, you would only need a few exercises at a time to get the most benefit, you can do all of the exercises until the cows come home but are you really benefiting from them? Once you learn only a few for each muscle group or Chain of Muscles, you'll have a broader base for what to work with to truly enhance your physical training. Modify if needed and focus on the goals you set for yourself.

Go kill it and keep being amazingly awesome. 

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Key Benefits And Understanding Of Hybrid Isometrics

 When isometrics are defined, it usually comes in 2 styles: Yielding & Overcoming. What are they exactly?

Yielding Isometrics are in not so many words, fighting against gravity as you push, pull or squat at certain positions in a pause like fashion. Think of holding the plank or at a key point in a pull-up. For the squat, think of the Horse Stance. Another instance of this is holding a weight out in front of you like a Barbell Plate or 1 or 2 dumbbells in a full extended punch.

Overcoming Isometrics are when you going against something immoveable and pushing & pulling at a sticking point. Say you did self resistance of a curl where you're pitting one muscle against another and you can't move but you're using an incredible amount of force, that's an idea. 

Both have their good points and bad points yet can be beneficial depending on your goals. We've already covered how Overcoming Isometrics works with your Neural Capacity (Connecting The Mind/Muscle And Strength & Endurance). Yielding however, although it is geared to be more quantifiable in how you level it, can put limitations on the Neural Strength, Endurance and even how you connect when you work on holding for time. It's not the worse thing, hell a Horse Stance is great for building strength in the long run but it barely even scratches the surface to what really can be tied together. 

Overcoming is a great option as well and if you read the Important Aspects, but like anything else, they're not perfect since you'll be doing a great level of resistance that is purely on Focus & Concentration. It can be a challenge at times finding the right resistance without going against gravity as well. 

Hybrid Isometrics are a 2 For 1 Combo that potentially packs the ultimate Isometric punch. Using a good strap like the Iso Loop, it works both resistance at a sticking while going against gravity at the same time. Look at an idea of this HERE!!! It's more of an advanced style of Isometric Training by placing the body even more against gravity or get way more out of the resistance using the strap. 

The true benefits of Hybrids is pushing the muscles to an even higher level of strength and and mental focus beyond just doing yielding or overcoming. When you do the exercises, the timing may be far less than you would believe, doing Hybrids for more than 30 seconds to a minute will feel like an eternity and the shaking you'll feel is insane. This style also tackles the strength of the ligaments and tendons in a unique way and create a possibly even greater fat burning mechanism that aids natural muscular hypertrophy and fat loss at the same time.  

Important Aspects Of Overcoming Isometrics To Develop The Neural Connection

Recent articles are about the Neural Pathways that tie into the workings of Overcoming Isometrics such as Strength & Endurance but the way towards Connecting these two along with other Neural Entities is the foundation that brings incredible power to Isometric Training.

The Neural Connection is the door that opens to understanding Neuromuscular Proficiency. It brings the effectiveness to every exercise you perform, not just Isometrics. Utilizing this connection is one of the things many can struggle with to develop strength in whatever muscle group they work on. If you struggle to induce the brain by signaling to the muscles, it won't have an effective outcome when you work those muscles.

Certain muscle groups can be more difficult than others but the most common muscle groups people have trouble with is the Core, all of the muscles of the back, hammies and the hips. Primarily this is due to sitting a lot and making it a habit. The less you use that muscle, the more your brain won't signal to those muscles, hence atrophying the Mind/Muscle Connection. See where this is going?

However; the opposite is a great case because the more you're connected to those pathways, the stronger the signals to the muscles will become. Where does the connection come in when it comes to Isometric Training or in this instance, Overcoming Isometrics? In most cases from a certain POV, for most exercises is to simply do them. It is assumed in this manner that we automatically utilize the mind to believing what's best to use the muscles to get the job done.

From the perspective of this assumption in theory, that results you are seeking if you do the right programming or hitting the right exercises. Lifting the right amount of weight or hitting a certain amount of reps, the objective of the rep/set scheme and ultimately the workout itself quickly becomes the idea of doing the work as opposed to how well you utilize the muscles. I know this sounds weird but bare with me here. The assumption in theory can be easily made yet even the best workouts won't always give you the results you're shooting for if you lack the Neuromuscular Proficiency. The great masters of Muscle Control such as Otto Arco & Maxick knew this very well. 

In many cases nowadays, it is understandable and more common to perform movements with a great amount of effort to a higher degree than you would comprehend. The perspective or POV is that anybody can achieve excellent or immaculate results if they bust their ass hard enough. The thing is, individually, we don't always measure the same effort. Some like going for the heaviest lift, others are more rep/set efficient and some will focus more on speed to jack up their heart rate. Going after something with hard effort is an essential point of success in what you want to achieve, but effort is only available when your Neuromuscular Proficiency is within a decent amount to apply that effort. 

For those playing the home game....Neuromuscular Proficiency is the general idea of how you engage and use the muscles through mental focus. It is a skill where the mental muscular activation leads you to being able to control everything from how strong you can contract a muscle to utilizing muscular endurance, stabilization and your coordination. In simplistic terms, if your NMP is high, you'll be getting a far more productive training session regardless of the routine. If it dips and its low, you can go as hard as you want but you won't make much of a dent no matter how good the workout is, even if its the very best on the planet. 

Now, back to our regularly scheduled program...

If your NMP is off, it can bring more harmful than you realize because the high level of effort and the incredible intensity can develop habits that are dysfunctional. The more you push the boundries, you're putting bad habits into play along with most likely muscular imbalances. That can be a total bitch if muscles are off and aren't providing movement properly. If you cut back on the intensity, go a little lighter, decrease the volume or go at a slower pace, things may fall into place at a much better rate. 

I know what you're thinking, "where the hell does Overcoming Isometrics fall into this?" I get it, it seems like a drag but trust me, it's better to be knowledgeable and be wise enough to understand what could work and what gets results. In truth, the Overcoming Isometrics completely throws that Neural Compensation out the window because it teaches you not to hit some crazed ego maniacal numbers or to satisfy with being taken to the cleaners with your workout. The real neat part here is that it teaches you to focus on the engagement of every exercise you do in Overcoming Isometrics Training and improve how well YOU CAN engage and be able to flex and control the muscles at will. That one small difference leads to a much larger piece of the puzzle in developing your strength into an even more productive outlook.  

Be amazingly awesome and kill it with your Isometric Training.