About Jon

Jon Haas, "The Warrior Coach" has been training in Bujinkan Budo Taijutsu for more than 25 years and is currently ranked as a Kudan (9th degree black belt) under Jack Hoban Shihan. He has also trained in Okinawan Karate, Tae Kwon Do, Russian Systema, BJJ, Krav Maga, as well as Internal Martial Arts of Yiquan and Aiki.He is a certified Underground Strength Coach-Level 2, a certified Personal Trainer as well as founder of Warrior Fitness Training Systems. In 2008, Jon wrote the book, Warrior Fitness: Conditioning for Martial Arts, and since then has created numerous other online training and coaching programs helping people around the world become the strongest, most capable versions of themselves!

The Warrior Fitness Guide to Striking Power is Here!

by Jonathan Haas, founder of Warrior Fitness Training Systems

  • Specific Physical Preparedness for ALL striking arts from old school Traditional Martial Arts to modern MMA!
  • Learn how to build a powerful structure to stabilize punches, kicks, and martial movement!
  • Discover how to use low-tech, high yield tools to strengthen strikes throughout a range of motion!
  • Sledge Hammer for force production, rotational strength, grip strength, and old school conditioning!
  • Medicine Ball for explosive strength and rotational strength!
  • Resistance Bands for force production, rotational strength, increased stabilization!
  • Bodyweight Exercise and Isometrics for structure and stabilization!
  • Discover how to use Intelligent Tension rather than general tension to power strikes!
  • Learn Breathing and vibration exercises for recovery and restoration!
  • Over 50 pages of pure, 100% actionable content – no fluff, no BS, no filler!
  • Sample Workouts!

Buy Now for only $15 USD!!

Buy Now

Warrior Fitness Guide to Striking Power is a downloadable e-book. No physical products will be shipped. After you order, you will get INSTANT ACCESS to download the e-book and all the bonus reports onto your computer. The e-book format is adobe acrobat PDF, which can be viewed on Mac or PC.

Special Offer – Warrior Fitness Book + T-Shirt!

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Pick up a copy of the book,

 

Warrior Fitness: Conditioning for Martial Arts, and

 

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Warrior Fitness Book + T-Shirt (size)

Blind Spots

A few years ago I traded in my 2000 Honda Civic for a 2007 Civic. The minute I sat in the seat of this streamlined, yet economical car, I knew it was the one I would own. The way it shifted, its responsiveness to the road, the look of the dash, how the seat seemed to perfectly fit my body, somehow it just felt right and even though I wasn’t planning on buying another car with a manual transmission, I knew this would be the car that I would drive home that day. Training can be very much like as well, often it just “feels right” somehow.

Although the car felt good and right to me; one of the things that I immediately noticed was that it had many blind spots that my other car didn’t have… well, wait a minute, re-thinking that, it wasn’t that my other car didn’t have any blind spots, it’s that I got used to them and I eventually learned how to see around them, so much so that I almost didn’t even know that the car had any blind spots at all. Now, that I have owned this current Civic for a few years now, I don’t notice the blind spots that were so apparent when I first bought it. It is funny to think that once these blind spots were so apparent and difficult to see around, and now my mind has trained itself to see around these dangerous short comings and it is once again giving me the illusion that those spots aren’t even really there at all!

This same concept also applies to training and life. Each method, system and person has its blind spots; things that are just taken for granted and often overlooked until something happens to change that perspective. Growth and evolution sometimes can be a smooth, natural progression and other times, it can be challenging, difficult and cause great conflict.

How a system or person approaches their training be it martial arts, military tactics, verbal communication, health and fitness, strength, conditioning, world philosophy, politics, economics, science, etc., is due to a variety of reasons, including, but not limited to, the environment, context, past experiences, education, conditioning, limitations, strengths, objectives, philosophy, preference, etc.  There are many ways to do many things, all aren’t right, nor are all wrong; however, some ARE better than others for sure. Many believe they have the corner of the market on the “right” way to do whatever they are trying to accomplish. This attitude lends itself to stagnation, justification and conflict with self and others. It is good to be confident; however growth and progress means change and change sometimes can be tough and take you places that were never anticipated.

“1500 years ago, everybody knew that the Earth was the center of the universe. 500 years ago, everybody knew that the Earth was flat. And 15 minutes ago, you knew that people were alone on this planet. Imagine what you’ll know tomorrow.”

 ~Agent K (played by Tommy Lee Jones) talking to Will Smith’s character in the movie Men in Black.

Ok, so let me rein in this article a little bit to focus on the point I am trying to impart:

Always be open to the idea that no matter how good you or your training are, there are blind spots. Things that you just don’t see, obstructions that you have been looking around for so long you no longer see them.  This is why not only instructors, teachers and coaches are necessary, but also having the “beginners mind.” Like the old Zen story about the student coming to a teacher with an empty cup so to speak. We all need to be perpetual students, remain flexible, seek to improve, be curious, and keep our egos in check.

A saying I frequently use is, Learn like you know nothing, perform like you know everything.” This means keeping an open mind when learning, but when it comes time for action, whether in life, in the sports arena, or during a real conflict, where hesitation can cost you more than a trophy; (in the moment) do what you think you need to do with confidence.

No matter if today was your first day training or you’ve been at it for forty years, whether you are training the Israeli Defense Force, for the UFC, or just for fun, here’s your homework:

What are your blind spots? (In training and in life?)  Uncovering those blind spots is a process that never ends. Remember it’s a journey not a destination. Enjoy the ride!

Keep going.

~Craig Gray

www.roninempowermentgroup.com

www.rgi.co

Craig Gray is a world traveler, speaker, trainer and Subject Matter Expert (SME) for numerous law enforcement agencies as well as Nationally Syndicated Talk Radio Show Frontlines of Freedom & WZZM TV 13 Web Community. Craig is responsible for creating the MCOLES (Michigan Commission of Law Enforcement Standards) approved Krav Maga Self Defense for Law Enforcement Training Program. Craig is one of twelve hand picked instructors with Resolution Group International a conflict resolution training organization developed for the needs of military, law enforcement and business organizations. He is an adjunct instructor for hand to hand combatives and warrior ethics at the Homeland Security and Protective Services Academy within the Gerald R. Ford Job Corps. Craig also serves as education director for Her Survival Guide an organization that teaches empowerment skills, risk management and conflict resolution skills to college bound girls and their mothers.

Warrior Fitness 4th of July Workout Challenge

Looking for a way to justify all the upcoming holiday weekend festive food and alcohol consumption?  Try spicing up your  4th of July weekend with an intense workout or 2 to (maybe) balance it out.  Here are 2 different hardcore challenge workouts that you can do pretty much anywhere with just your bodyweight and a pull-up bar.  No pull-up bar, no problem – go outside and use a tree branch!

 

 

  

Strength Endurance Workout

100 Bodyweight Squats

100 Push-ups (break up into as many variations as you like: fist, finger tip, wrist, hindu, etc.)

100 Mountain Climbers

OR

Conditioning Workout

10 Pull-ups (any variation you like)

10 Burpees

10 Ichimonji Jump Squats (switch sides each round)

10 V-ups

Complete as many rounds as fast as possible in 15 minutes.

Good luck and have a happy, healthy, and safe 4th of July weekend!

Hone Your Mind, Invigorate Your Spirit, and Make Fierce the Body with Warrior Fitness!

 

 

Tools of the Trade

Every warrior requires certain tools to assist them in honing their craft.  Each tool is utilized in a specific manner to create a specific outcome.  In the upcoming Warrior Fitness Guide to Striking Power, we will use several different tools to accomplish the task of super-charging your striking effectiveness.

The Warrior Fitness Guide to Striking Power will utilize a 4-pronged based assault to increasing striking power, effectiveness, and efficiency. 

  1. Sledge Hammer
  2. Medicine Ball
  3. Resistance Bands
  4. Bodyweight Exercises and isometrics

Get ready to change everything you think you know about training your striking ability!

RGI Conflict Resolution Course Review

Last week I had the very special privilege of attending the RGI Conflict Resolution Certification Course.  Resolution Group International (RGI) is a conflict resolution company specializing in: Ethics presentations, Leadership training, Tactical Communication, Cross-Culture Conflict Resolution, and Defensive Tactics and Combatives.  It was hosted in Spring Lake, NJ and taught by a panel of experts in the field of conflict with decades of real world experience and credentials behind them. 

The RGI seminar format utilizes a unique teaching methodology which blends values-based lessons, conflict communication skills, and ethics with physical training and exercise to activate and clarify the principles being taught.  The interchange of movement with the classroom style lecture increases the absorption and retention of the intellectual and values-bases lessons.  This concept is backed up by latest research into combining education with physical exercise.  Check out the book, Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD for a more detailed discussion of the science behind it. 

RGI’s Conflict Resolution course starts with a premise: in order to resolve conflict one must be moral, knowing right from wrong; one must be ethical, putting that morality into action; and one must have the physical skills and confidence from which to proceed.  The Dual Life Value (DLV) theory is the linchpin holding the course together.  It permeates the philosophy, intellectual discussions, physical skills, and emotional stories.  The DLV states that we are all equal because my life and the lives of my loved ones are as important to me as your life and the lives of your loved ones are to you.  Further, the life value is a universal value by which all other values are judged.  If they support the life value, they are moral, if they don’t, then they are not.  This is a very high level summary of an extremely important concept.  To really gain a full understanding and appreciation of the DLV theory, you really need to attend the course and be immersed in the philosophy.  This review can do nothing more than offer a taste to whet your appetite.  I hope it makes you hungry!

PT with Joe Marine

Joseph C. Shusko AKA “Joe Marine” is a decorated veteran who served the United States Marine Corps for over 30 years.  He is now serving as the Deputy Director, Marine Corps Martial Arts Center of Excellence overseeing the Corps’ Martial Arts Program.  Joe Marine is also known as the “combat conditioning guru”.  He took the class through 2 morning PT sessions Thursday and Friday.  The Thursday morning PT session began with a discussion on health and fitness in which Joe Marine shared his outlook and really brought home the importance of taking care of oneself, especially as we get older.  We then proceeded to go through a simple, yet highly effective workout Joe calls “5-10-15-20”.  It’s basically a plug –n- play type workout template which uses a variety of bodyweight exercise for the prescribed number of repetitions, 5, 10, 15, and 20, respectively.  The set is repeated as many times as possible in 10 minutes.  This allows trainees to work at their own pace and to their own fitness level.  But as Joe says, you only get out of it what you put into it!  Friday morning’s PT was a real treat as we moved the location outdoors to the beach on Spring Lake.  This time the workout was done in teams of 2.  This really pulled the participants together as they struggled to overcome the shared adversity of the physical challenges together.

In addition to being the combat conditioning guru, Joe Marine is also known for his “tie-ins”.  These are values-based stories which serve to illustrate points and drive home the intellectual or physical lessons with an emotional impact.  Never miss an opportunity to ask for a tie-in!

Maneuver Martial Arts

Maneuver Martial Arts is the term RGI President, Jack Hoban uses to describe RGI’s approach to physical conflict.  Jack is a speaker, writer and Subject Matter Expert (SME) for the U.S. Marine Corps Martial Arts Program (MCMAP).  His business and military experiences, as well as an extensive 30-year background in martial arts, give him a unique and interesting perspective.  Jack, along with co-instructors Craig Gray and Artie Mark, skillfully introduced the participants to the concept of tactical movement, striking, escapes, takedowns, submissions, and protecting others.  Tactical movement and being able to control the tactical space around the opponent(s) was emphasized as primary, over and above the concept of technique.  This allowed the participants, some of whom had no prior martial arts experience, to gain an understanding and quickly absorb the principles of martial movement as the seminar progressed.  As a martial artist of almost 30 years of experience myself, it was hugely gratifying to watch this process unfold!

The crown jewel of RGI’s martial arts training though is really the protecting others piece.  As Jack mentioned in his introduction to this section, in a typical martial arts school setting, if 100 techniques are taught, 100% of those techniques are geared towards defending yourself.  How many look at how to defend others?  Usually none.  This segment of the training served to rectify that deficiency in current martial arts training, as well as to drive home the importance of the universal life value of self and others – all others.  Protecting others activates the life value and solidifies the concepts, principles, and ethics in a very real and effective way.

Conflict Communication

RGI’s approach to conflict communication is both an art and a science.  Gary Klugiewicz is employed by PoliceOne as a police and corrections subject matter expert. He is retired from the Milwaukee County Sheriff’s Department after 25 years of service where he was promoted to the rank of captain. Gary has been a Verbal Judo Instructor for the last fifteen years.  Gary expertly distilled the essence of Dr. George Thompson’s Verbal Judo, to give the participants a highly beneficial introduction to tactical communication.  Take a look at what Verbal Judo calls the 5 Universal Truths and see if they resonate with you.  They certainly did with me.  Also, try them out on your kids.  You’ll be amazed at the level of compliance!

5 Universal Truths

  1. All people want to be treated with dignity and respect.
  2. All people want to be asked rather than told to do something.
  3. All people want to be told why they are being asked to do something.
  4. All people want to be given options rather than threats.
  5. All people want a second chance.

Real world experience in conflict communication from both the ER and out on the street from a law enforcement perspective was also shared by Joseph Lau, RN, veteran police detective Arthur “Artie” Mark, and decorated veteran detective James Shanahan.  Additional presentations were given by heavy hitters such as Brian Pensak, Marine Corps Martial Arts Program Instructor Trainer and SME, and Bruce Gourlie, Special Agent of the FBI.  There is so much experience, expertise, and information to unpack from just one of these gentlemen’s presentations that it’s impossible to delve into in a short seminar review.  My advice?  If you deal with any type of conflict in your job, in your family, in your life, get to an RGI Conflict Resolution course ASAP – you’ll never look at conflict the same way again!

The RGI Conflict Resolution Course has a synergistic effect whereby the whole is much, much greater than the sum of its individual parts.  The combined impact of the instructors’ professional presentations, the interchange of physical skills with values, morals, and ethics, and the engaging course material create an outstanding professional development course. 5 out of 5 stars – highly recommended!!

For more information on RGI upcoming events and seminars, please click here.

Ninja Endurance – Part II

In part one of Ninja Endurance called,  How to Train for the Endurance of a Ninja, we discussed strength endurance and I provided a sample workout to help you build yours.  Here in part 2, I ‘d like to delve a little deeper into the whys of endurance training and how specifically high intensity interval training is an excellent choice for it.

What is Endurance?

Endurance is defined as being able to keep going without fatigue setting in, or being able to push oneself through fatigue.  Essentially, it is the ability to resist or bear fatigue.  What is fatigue?  Fatigue is weariness or exhaustion from exertion, or the temporary loss of power to respond.  An equally critical corollary to the definition of endurance, especially for the warrior,  is that your level of endurance also determines how quickly you are able to recover between bouts of activity.  Combat, like life, does not happen at one constant rate of speed.  It is multi-faceted in nature.  There will be periods of brutally intense activity followed by lulls in the action, again followed by another flurry of activity.  Being able to use those lulls in action to recover is a critical ability for the warrior.

Steady state cardio, Long Slow Distance (LSD) training simply will not cut it.  Running on a treadmill may be appropriate for a hamster in a cage, but human beings require more.  Long distance running can be beneficial for mental toughness and/or active recovery, but it should not be the primary focus of a warrior’s endurance training.  So then how should we train to maximize our ability to endure?

Warriors Need to HIIT!

High Intensity Interval Training (HIIT) is one of the best ways to train for endurance.  It will enhance all 3 energy systems in the body (2 anaerobic and 1 aerobic – see here for an overview), as well as prime the nervous system to recover automatically during lulls in activity.  Simply put, HIIT alternates periods of high intensity exercise with periods of rest and recovery.  It can be performed with almost any exercise and can be utilized both with and without equipment.  The variety and adaptability of this style of training is second to none in results.

How else does improving your endurance through this type of conditioning aid your martial arts training?  I’m glad you asked!  If the benefits discussed above weren’t enough, consider that having a high level of conditioning also aids in learning new skills.  How’s that possible?  To put it simply, when the central nervous system (CNS) is fatigued, the body cannot effectively process new skills, especially technically advanced skills.  So, in essence your lack of a general level of fitness and conditioning will actually impede your learning process as you will tire more readily and not have the ability to recover quickly enough during training.  Want to train more, at a higher level, for a longer period of time?  Want to get more out of your training time both at home and in the dojo?  Want to build new skills and enhance your technical arsenal?  Get yourself in shape!

There are several sample conditioning workouts here on the Warrior Fitness site.  Here are a few examples:

Workout of the Week #1

 

Workout of the Week #5

 

Stay tuned for more Warrior Fitness style conditioing workouts to help you get and stay in fighting shape!

Warrior Fitness T-Shirts Now Available!

Get Your Warrior Fitness T-Shirts Today for only $20 USD – Shipping is Free!!!

  

    Now you can look cool while working hard!                                                                                       

  

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Get Beach Fit – Warrior Style!

Summer is coming and, hey, let’s face it – even warriors need to look good at the beach, right?!  So, if you’re going to workout with the intention of getting is shape for summer, why not do it in a  balanced, functional manner that syncs up with and supports your other activities rather than distracting from them?  To that end, here’s a newly designed Warrior Fitness workout to help tone and sculpt that beach body!

muscle-288x300

Pull-up Pyramid

  • Start with 1, pyramid up to 3, then back down to 1
  • Depending on your fitness level, do pull-ups, chin-ups, or commando pull-ups

Push-ups

  • 5 Pike Push-ups(begin in downward facing dog posture, bend arms to touch head to ground)
  • 10 Hindu Push-ups
  • 5 Diamond Push-ups (hands are touching at pointer fingers and thumbs directly under chest)
  • 10 Fist Push-ups
  • End with a static hold mid range of the push-up position for 1 minute

Dips

  • 4 sets of 10
  • Use a bench, chair, or couch

Bodyweight Squats

  • 4 sets of 15
  • If too easy, make them jumping squats

Seiza Step-ups (Begin in seiza, Japanses kneeling posture, on the balls of your feet.  Step up right leg, followed by left leg to half squat so legs are 90 degrees, then back down to seiza.)

  • 4 sets of 10/10

Static 1/2 Squat

  • Hold mid range of squat for 1 minute (wall sit)

V-ups

  • 2 sets of 10

Warrior Sit-ups

  • 2 sets of 10

Plank

  • Finish with static plank hold for 1 minute
  • Side plank 30 seconds per side

Take a look at the vibration drills in this article to see how to shake out and release that residual muscle tension.

Want to know more?  The strength and conditioning exercises in Warrior Fitness will not only provide a strong, functional body, but help burn fat and build lean muscle as well.  When used in conjunction with the mobility warm-ups, breathing exercises, and compensatory cool-down movements in the book, Warrior Fitness is a fully balanced approach to fitness and conditioning!

Good luck and let me know how it goes!

The Sanshin of Warrior Fitness

A short introduction may be necessary for those readers not familiar with Bujinkan Budo Taijutsu.  Sanshin no kata is a basic training exercises within the system that templates movement patterns for Bujinkan Budo Taijutsu.  In English, it translates to “form of three hearts”.  These three hearts are mind, body, and spirit.  All three must be united for technique to come alive for the martial arts practitioner.  Without all three aspects of body, mind, and spirit unified the kata become  empty shells of movement, devoid of essence.

Bujinkan martial arts are the wellspring from which my concept of Warrior Fitness sprung as a natural outcropping.  So as my philosophy of Warrior Fitness continues to evolve, it naturally gravitates to this type of structure for me to express it.  In keeping with the trinity of mind, body, and spirit, here is how I see it for Warrior Fitness:

Mind Concentration and focus along with an understanding of the interrelationship of the exercises and how they integrate with and enhance the way we move in the world.

Body Forging a strong body to carry us through the challenges we face. 

Spirit Pushing the edge to consistently increase resistance to failure.

The Sanshin no kata consist of 5 forms which are called, Chi no kata (earth form), Sui no kata (water form), Ka no kata (fire form), Fu no kata (wind form), and Ku no kata (void form).  Those who have read Miyamoto Musashi’s famous work, Go Rin No Sho – A Book of 5 Rings, are most likely familiar with the terminology as well.  Here is how each is expressed in Warrior Fitness:

Earth Building strength, stability, and structure in movement and stillness

Water Freedom of movement through all ranges of motion, flow state

Fire Metabolic conditioning to ignite fat loss and sculpt lean muscle

Wind Breathing exercises to vitalize every cell in the body

Void Pushing the edge of our limitless potential

 

Hone Your Mind, Invigorate Your Spirit, and Make Fierce the Body with Warrior Fitness!