Door Gym is very easy to install.  It requires no fasteners, no nails, no screws, and can be installed in the door frame and removed in about one second.  Yeah, it’s that easy!  My wife also loves the fact that it wedges in and will not mark or damage the door frame.  Plus, it took me all of 5 minutes to put it together right out of the package.  Which, if you know anything about my assembly skills, is saying a lot!

Door Gym Exercises

• Close grip pull-ups / chin-ups
• Wide grip pull-ups / chin=ups
• Hammer grip pull-ups
• Commando pull-ups
• Hanging crunches
• Hanging leg lifts
• Static holds
• Virtually any type of deep push-up
• Situps
• And more…

A great idea for those short on time is the grease the groove method.  Simply install the Door Gym in a door frame that you pass frequently during the day.  Each time you pass it, bang out a quick set of pull-ups or chin-ups (or whatever exercise you choose).  Over the course of a day you will incorporate a ton of volume without burning out.  Try it!  You can be creative, have fun, and get a great workout at the same time with this piece of equipment.

At $49.95, the Door Gym is a great investment in your health and fitness.  Highly recommended by Warrior Fitness!

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Product Review: Door Gym is an original post on the Warrior Fitness blog. If you are not reading this on WF, please visit today to support the content's creator.

Enter the Primal Blueprint.  According to Sisson (and considerable research), our genes have remained virtually unchanged since pre-agricultural times.  We are quite literally cavemen in business suits – some of us more so than others!  The Primal Blueprint premise is that our current genetic expression is influenced, positively or negatively, by our lifestyle.  So that how we eat, how we exercise (or don’t), how we rest, play, and sleep all combine to create the body we have today.  This means that we literally have the ability to optimize our genetic potential one forkful at a time.  Sisson lays out 10 Primal Blueprint Laws to help us begin reprograming our genes by changing our lifestyle behaviors.

Law #1: Eat Lots of Plants and Animals

This is pretty self-explanatory.  Vegetables, fruits, and meat should make up the bulk of your diet.  Round it out with nuts and seeds.  These foods formed the diet that fueled human evolution for 2 million years.  The whole plan is laid out in the book.

Law #2: Avoid Poisonous Things

You’ll notice grains and other processed foods at the top of this list.  Yes, even the supposedly healthy, whole grains.  Why?  Simply because humans did not evolve to digest grains properly.  They make us fat and unhealthy.  Remember our genes have not changed since pre-Agricultural times.  Want to know more?  Read the book.

Law #3: Move Frequently at a Slow Pace

Hunter Gatherers spent a lot of time walking.  This very low intensity aerobic exercise provides a great base upon which to build physical fitness.

Law #4: Lift Heavy Things

Brief intense muscular efforts to climb, lift, carry, drag, pull, etc. were required by our caveman ancestors.  These functional, full body movements prompt improvements in muscular size and strength.

Law #5: Sprint Once in a While

Whether running for your life or sprinting to take down a kill, the ability to run fast was definitely a skill needed 10,000 years ago and today.

Law #6: Get Adequate Sleep

This is a hard one for us.  Studies constantly tell us Americans do not get enough sleep.  Usually 8 hours is recommended as the average, but how many of us get more than 6 hours a night?  Find out why sleep is so important in the book!

Law #7: Play

Hunter Gatherers had much more down time than we do today.  Take some time to get outside in the fresh air and enjoy yourself.

Law #8: Get Adequate Sunlight

Regardless of the term, Caveman, our prehistoric ancestors did not spend much of their time in caves.  They were outdoors most of the day.  Adequate sunlight exposure is one of the best ways to obtain sufficient Vitamin D.

Law #9 Avoid Stupid Mistakes

Back before emergency rooms and doctors for that matter, a careless injury which would sideline us for a short time today would be deadly to a caveman.  They had to maintain awareness – zanshin anyone?

Law #10: Use Your Brain

Creative expression for mental health and well being.

Does It Work? My Primal Experience

Let’s get down to the real question though – does it work and how difficult is it to implement?  Well, I’m half Italian so I love my pasta and bread, and my wife is Filipino so we love our rice and noodles.  I’ve always been taught grains are a staple and necessary for energy not to mention healthy – bottom of the food pyramid, right?  However after reading The Primal Blueprint and understanding why grains are not necessary for you and really not as healthy as we’ve been led to believe, I was more than willing to take Sisson at his word and give it a try.  Dropping grains out of my diet wasn’t as hard as I thought it would be.  Many of us, me included, have strong emotional attachments to our food.  The Italian part of me was literally screaming – no bread?  No pasta?  Are you nuts???  But once I got over the initial hump, it was actually pretty easy.  The fact is though no matter how much I tell you about my own experience you won’t really know until you try it for yourself.  I went cold turkey on the grains – can you?  Give it a shot.  You’ll be surprised at what your body can do! 

What about my results so far?  I’ve been following the Primal Blueprint laws, as laid out above for about 2 weeks now.  I feel great!  Energy levels are high and steady, no post meal crashes.  I’ve already begun to lean out some more and am looking forward to even greater fat loss while increasing lean muscle mass.  The best part for me is that I’m not constantly hungry.  Usually, as those who know me can attest, I’m the first one to be ready to eat at meal times.  Now I hardly even notice what time it is, I just eat when I’m hungry.  I am even able to skip meals with no sluggish side effects.  Warrior Fitness workouts align very well with Primal Fitness concepts (brief high intensity sessions, no chronic cardio) so I have not really made too many modifications there.  Although, I am definitely looking to add some sprinting in to round out my training week now.  It just seems like too much fun not to do it. 

My opinion?  The Primal Blueprint is intelligently written, well researched, and also quite entertaining to read, and it just might save your life.  Highly recommended!! 

For more information, check out Mark Sisson’s blog, Mark’s Daily Apple – HERE!

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Warrior Fitness is Going Primal! is an original post on the Warrior Fitness blog. If you are not reading this on WF, please visit today to support the content's creator.

Chuuto Hanpa Kihon Happo

This DVD is, as Rob points out, not the “official” version of the foundational techniques of the Bujinkan, but rather a synthesis of each Japanese Shihans’ take on the techniques as studied and interpreted by Rob.

The DVD begins with Rob’s expanation of Hanmi, or “half-body” kamae.  This incomplete Ichimoni no Kamae has the hips at a 45 degree angle forward to facilitate structure, stability, and mobility instead of the traditionally taught kamae with the hips completely sideways while the head looks forward.  Not only is Rob teaching 1/2 kamae, but as each technique is analyzed, he shows how to utilize 1/2 the distance, and 1/2 the time as well to create more efficient, and effective, technique.

Each technique of the Kihon Happo is then presented, first as they are usually performed in Bujinkan Dojos worldwide, followed by a discussion of common problems and mistakes when done as shown.  Make sure to pay attention here as you may recognize some of your own mistakes.  This discussion alone is worth the price of the DVD! 

Rob then moves on to demonstrating and explaining how to use the principles of Bujinkan Taijutsu to effectively do the techniques.  Each section begins with a quick bulleted list of principles that will be taught for each technique.  This is an effective way to prepare the audience for the material to be reviewed in the section and also serves as an effective reminder as the same principles are presented, and added to, each time.  Throughout the principle-based discussions, Rob constantly stresses the importance of correct kamae by using hips, knees, feet, and shoulders in alignment to be able to control distance and move in any direction. 

In the Torite Goho section of Kihon Happo, Rob makes a very important distinction between translating kuzushi as “breaking balance” versus “breaking structure”.  When you break an opponent’s structure, he is still very much on balance, but simply can’t generate force in any meaningful way.  And, since his balance is not compromised, he still believes in his mind that he is okay.  Hmm… sounds like kyojitsu to me.  However, when breaking an opponent’s balance, his body will automatically endeavor to correct it and suddenly you’re in a fight.

Kihon Happo Techniques Taught on the DVD

Koshi Sanpo:

• Ichimonji no Kata
• Jumonji no Kata
• Hicho no Kata

Torite Goho:

• Omote Gyaku
• Mushadori
• Onikudaki
• Ura Gyaku
• Ganseki Nage / Musodori

In the final section of the DVD, Rob uses the Torite Goho to show examples of Hatsumi Sensei’s movement as it is today.  This is done by following all the principles espoused in the earlier parts of the DVD and through manipulation of the kukan and kyojitsu.  It’s a great way to wrap up, pull everything together, and show a progression of the material all at the same time.  This is a very well done DVD with tons of detailed instruction.  Highly recommended!

For more information, and to purchase the DVD, please see Rob Renner’s website, Bujinkan Zeropoint Dojo.

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1. Ninja Walking
2. Unlocking Flow in Your Taijutsu Practice
3. A Case for Mini Workouts

The “Incomplete” Kihon Happo DVD Review is an original post on the Warrior Fitness blog. If you are not reading this on WF, please visit today to support the content's creator.

Recently I read a book called, Makko-ho: Five Minutes Physical Fitness, by Mr. Haruka Nagai.

Summary:

Makkō-Hō is a system which through regular practice can produce a huge range of benefits for just about anybody at any age.  This book gives a good clear breakdown of the four main exercises and also some detail on the science behind the purpose and results of the exercises.  Although not a complete guide to the system (which would be an impossible feat anyway) the material provides a great opportunity to begin study and try for yourself. 

So first of all what is it?  Makkō-Hō is a complete system of exercises for wellbeing created in Japan during the mid 1900’s by the father of the book’s author.  The main benefits of this system are: increased flexibility, symmetrical skeletal alignment, nerve stimulation, improved circulation, overall good health, and even increased libido.  The founder invented this system after having been paralyzed across half of his body and seriously ill after a stroke.  He was told that he would probably never work again and would need constant care for the rest of his life even though he was only 42.  Being a very independent character he was not ready to accept this future of boredom or to be a burden upon his family.  He obtained the idea of certain postures from Buddhist prayer positions which he maintained regularly.  Over time these prayer poses developed into four main exercises which are the core of Makkō-Hō today and at the same time he managed to heal himself dramatically.  In other words the system is on first glance extremely simple and capable of remarkable regeneration.  The exercises themselves are probably familiar to students of Yoga or Japanese martial arts.  In fact I have personally seen and practiced these exercises several times in the past in different settings.  However this book clearly demonstrates that in order to really get the full benefits the student needs to study very hard and if possible find a qualified teacher to help them have the correct form.  This book is in fact not just a list of exercises.

What is in the book? Chapter Breakdown

Two Kinds of Love: Overprotection and Discipline

The introductory chapter highlights all that is wrong with many aspects of society, such as our lack of willingness to experience hardship for the sake of long term benefit.  Essentially this early truth sets up the reader for the arduous nature of what will be required later.

Lack of Use Leads to Aging and Functional Failure

In this section Mr. Nagai describes much that most of us should now know. Perhaps the most remarkable thing is that this was written in 1972 describing trends of modern living and predictions that have since born out.

God Planned the Human Body as a Delicately Balanced Machine

For me this was quite an important section of the book.  Looking at the body as a whole system with constantly regenerating living cells creates a perspective that helps the reader to get an understanding of how Makkō-Hō actually works.
Maintaining Good Circulation

At this point the book introduces some basic concepts about the major role of healthy circulation and nerve tissue in the body.  Using common analogies these concepts are clearly presented to generate recognition of the importance of these systems.

The joints: Inspecting and correcting
In reading this area I had an epiphany of study.  Quite bluntly Mr. Nagai points out that if you can’t demonstrate full hip flexibility then you are, in a sense, out of shape.  I had to re-read this several times while I internally argued that only a small percentage of the population can do these stretches however I soon had to concede that going by averages in fitness is not going to get us all very far.

Structure of the pelvic zone and the hips
This section through diagrams gives some rudimentary understanding of the lower body.  It seems that a key component of Makkō-Hō is the importance of maintaining a healthy, aligned and supple structure in this area.

Makkō-Hō Exercises

 
This section includes the 4 main exercises of Makkō-Hō.  There are photographs and diagrams demonstrating both correct and incorrect form.  The information is extremely clear and well written.  It left me with little doubt as to the intended objective however I did find the exercises very hard to perform even with the constant encouragement that repetition would work eventually.

Some Rules for Practicing Makkō-Hō Exercises

Here the author again covers the strict nature of doing the Makkō-Hō correctly, but also provides some guidelines on how and when to practice.  The basic rule of course being “Keep doing it right, and keep doing it daily”.

Effects of Makkō-Hō Exercises

The effects range from physical to psychological benefits.  Obviously when dealing with exercises that improve stability, flexibility and circulation the noticeable changes will be small but accumulative.  They will also benefit in a wide range of situations.

What is Missing?

For some of us even the beginning postures may be very difficult to get into.  You may have bad form before you even begin to perform the movement in which case the exercise may seem impossible.  Mr Nagai does give us some clues about using cushions in some of the exercises but unless you have some confidence and imagination you may get stuck.  There are other books I have seen in Japanese that show progressions for all of the exercises and it is a shame that these are not included in this English book.  Also, although essential, I think these exercises need to be supplemented with other activities.  Five minutes a day may not make you ‘fit’ but they certainly can give you a solid base of fitness.

Real Makkō-Hō?

As with all systems it is easy to get fooled by those who do not have the required qualification to teach.  This book is from the son of the founder of the system and quite legit.  If you do pursue a study of Makkō-Hō then be sure of where you get your knowledge from.  The Makkō-Hō headquarters website is here (Japanese only so use Google translator at your peril).

In the US there are two qualified instructors listed there.

I have personally met and had a lot of great advice (plus encouragement) from Tomoko Horikawa.  She has a website that canbe found here, and is extremely knowledgeable.

Hopefully this relatively unknown art will spread more globally in the coming years.

About the Author

Tony Notarianni has been training in martial arts since the age of 12.  Up to this point, although quite active, he had very little interest in sports and fitness but that all changed over the coming years.  He started studying Sport as a subject at school and finally graduated with a Bachelors Degree in Sport and Exercise Science in 1998.  Although not a typical sportsman and not a great fan of any one sport, Tony was always keen to try new activities and considers the world to be literally full of physical experiences to explore.  Before graduation he was working at a sports complex where he was a lifeguard and could join and observe many different forms of exercise.  He also taught circuit classes and was a qualified personal fitness instructor.  After graduation he chased the dollar and ended up working in Software Development.  Although becoming more sedentary he still has a deep rooted interest in improving himself physically and developing his knowledge.

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Makko-ho: Five Minutes Physical Fitness Book Review is an original post on the Warrior Fitness blog. If you are not reading this on WF, please visit today to support the content's creator.

With that out of the way, here is a short list of the equipment I do use for myself and with my clients and highly recommend.

The Equipment List

1.  Sandbags - Cheap and easy to make yourself.  Great for taking strength and conditioning outside the box.  Want to make one?  Get an army duffle bag, two 50 lb bags of sand from your local Home Dept, a box of gallon freezer bags, and some duct tape.  Fill the freezer bags with sand.  Double bag them, then duct tape them to make sure they are secure.  Place the duct-taped, sand filled freezer bags inside the duffel bag (make heavier or lighter depending on your preference), zip up the bag, secure it, and you’re good to go!

2.  Kettlebells - I got my first kettlebell from Dragondoor back in 2002 when they were the only supplier outside of Russia.  Nowadays kettlebells have gone mainstream and can be found at your local Walmart (along with pretty much anything and everything else!).

3.  Dumbbells - The cheaper kettlebell alternative, just not as cool looking.

4. Clubbells - These are excellent for targeting angular and rotational strength, as well as sport or activity-specific performance enhancement.  They are currently only available through RMAX.

5.  Resistance Bands – Can be obtained from Elite Fitness Systems here. 

6.  Pull-up Bar – I made my own in the basement from a couple pieces of wood, some rope, and a metal bar, but there are also portable pull-up bars you can buy for under $40.  Here’s an example: EZ Chin Up Bar – Portable, Powerful, Personal and Effective Exercise Machine.  The other option is to train outside and use a sturdy tree branch.  This is an excellent alternative when the weather turns warmer!

7. Medicine Balls – Can be found at Sports Authority,  or most other sporting good stores, for about $30.

8.  Sledge Hammer and Tire-  Hitting a tire with a sledge hammer is not only an incredible conditioning exercise, it’s also really fun and great stress relief!  Make sure you do this outside though!  Pick up a sledge hammer from your local Home Depot or Lowes.  I got mine for about $25.  Tires are usually free.  Stop by any Tire and Auto shop and ask them for a used tire.  Since they are disposing of them anyway, they are more than happy to allow you to take one.   

As you can see, each piece of equipment is portable, able to cover a wide array of exercises and levels of ability, and, with the exception of clubbells and kettlebells, are all inexpensive to make or buy.  Which one is best?  All of them and none of them, depending on the specific goals you set for your health and fitness.  They are all tools in the Warrior’s arsenal to be used as needed.  Stay tuned for more information as to how the Warrior Fitness Training System utilizes all of the above fitness equipment!

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3. Product Review: Door Gym

Warrior Fitness Recommended Equipment is an original post on the Warrior Fitness blog. If you are not reading this on WF, please visit today to support the content's creator.