Ever wonder how to put it all together?  How do you fit in conditioning, strength, core exercise, joint mobility, breathing exercises, solo martial arts practice and class time in one complete program?  Here’s an example 7-day program I created for a friend that integrates all of the above.   This program will require a set of dumbbells and a pull-up bar.  The repetitions may be adjusted up or down depending on your level of fitness. 
Warrior Fitness Longevity Program
Please remember that there are no “one-size-fits-all” programs and that this was created specific …

Ever have one of those mornings when you have to be up early for work or school, but simply can’t summon the energy to start your day?  This is a routine I have been using successfully for years to shake out the cobwebs and get me moving on the mornings when just a cup of coffee isn’t going to do it.  Back when I was travelling for weeks on end and putting in long hours every day for consulting work this routine was my morning staple in the hotel room …

These days everyone is short on time.  Most are content to allow the daily grind and family time to fill their days while lamenting about the fact that they have no time for working out.  The complaints are common and heard often.  But somehow these same people are able to find time to watch an hour or more of TV every night before going to bed.  Now, I’m not going to ask you to forego your Thursday night Lost episode in favor of hitting the gym for an hour, so …

This is the fifth in our continuing series of Workouts of the Week. The focus of this workout is increasing metabolic activity for burning fat and building lean muscle. We have also included instructions on modifying the workout to fit your current level of conditioning. Enjoy!

Usually my favorite place for the kids to exercise is outside.  There’s nothing like running around, climbing on the jungle gym at the local playground, or just enjoying a walk on a beautiful day in the  fresh air and sunshine to fulfill your children’s daily recommended allowance of exercise.  But how about those dull, rainy days when the kids are cooped up indoors?  For some reason, indoor activities always seem to lend themselves to sedentary type things, like: video games, watching tv, surfing the Internet, playing cards or boardgames, and reading (although my kids …

If you have been keeping up with the latest trends in conditioning research then you probably already know that interval training is the most efficient way to train.  Interval training alternates periods of high intensity exercise with periods of rest to produce gains in both aerobic and anaerobic systems.  Forget about those long slow distance runs to improve aerobic fitness!
The Body’s 3 Energy Systems
To briefly summarize, the body has three energy systems, 2 anaerobic, or non-oxidative, and 1 aerobic, that serve to create ATP (adenosine triphosphate).  ATP is utilized by every cell in …

In today’s hectic world it seems we are all continually struggling to fit more and more into less and less time.  Whether it’s squeezing more work into a 9 to 5 day, cramming more activities into a 2-day weekend, or condensing a week’s worth of email posts into a digestible digest version, it seems we are all trying to become more dense.  In that spirit, I’d like to offer the option of Density Training.  This is by no means the only way to train, nor is it recommended to use it as your sole form …

Let’s change it up a little bit this week and spend some time focusing on our core.  Since all movement originates from the core of the body, it makes good sense to target it specifically and ensure our cores are strong, mobile, and integrated with the rest of our body.  Instead of wasting time doing endless crunches, or spending crazy amounts of money on relatively useless tummy flattening gimmicks (as sold on late night TV), try this functional core workout instead! 

10 V-ups 

Lie flat on your back with arms stretched out over your …

This week’s conditioning workout will push your anaerobic threshold to the max. Endurance is defined as the ability to resist fatigue – how resistant are you?

I received several emails this morning after yesterday’s post on Warrior Fitness Workout of the Week #1 from people who wanted more information on how to implement and program the workouts of the week.  So here it is!
The Workout of the Week section is designed to give you insight into the Warrior Fitness training method.  We will cover topics such as joint mobility, high intensity interval training (HIIT) and the Tabata Protocol for conditioning, strength endurance, explosive strength, core work, yoga, and martial arts. 
1.  How often should I do the Workout of …