Category Archives: Featured

With It or On It

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The ancient Spartan maxim, “with it or on it” is a very stark reminder that we must be fully committed to whatever battle we are waging.  The full meaning of this phrase that Spartan mothers used to say to their sons before heading off to war is, to either come back with your shield – as a returning hero – or come back upon it. 

There is no middle ground. 

No room for wavering or debating. 

No having your cake and eating it too. 

When moving towards a goal, there must be no hesitation in your actions.

In the Bujinkan martial arts that I study, there is a similar saying, “Hell gapes beneath the upraised sword, step in to heaven.”  This may seem like crazy advice, after all who in their right mind would step forward when faced with an opponent armed with a 3 foot razor blade?!  But in training, through experience, one comes to understand and realize that the safest place when facing an upraised sword, paradoxically, is to move forward and step closer, thus finding “heaven”.

Again and again throughout warrior cultures, from ancient Greeks to Japanese Ninja and Samurai, we see this idea of complete and utter commitment, 100% determination in moving forwards towards our goals, no matter what they are.

So how about you?  How committed are you?  How much do you talk about taking action rather than actually taking action?  Do you step forward into heaven and achieve your goals when confronted with difficulty and adversity?  Do you walk the razor’s edge in life, or just in your mind? 

It’s time to step forward.  Take action.  With it or on it.

Click HERE to take action on your health and fitness goals today!

Underground Shock Training

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Warrior Fitness readers, here is an awesome training tips article on Underground Shock Training by Zach Even-Esh.  I hope you enjoy it!  Drop some comments below and let me know what you think!

 

Underground Shock Training

If you have hit a plateau in your performance training, there are likely many variables missing that can help you break your plateau. Often times you need a change of pace and must be taken out of your comfort zone. This is where “shock training” comes into play.

You will take your mind and body into a zone they have never experienced before. This style of training does not need to be performed every single time you train, but here and there it’s a great idea to implement something similar to what I’m about to outline for you.

When performing shock training, we utilize basic barbell lifts, odd objects such as Kegs, Tires, Russian Kettlebells, Thick Rope Movements and sandbags. We also perform various calisthenics, sprinting and jumping drills. Each compound movement or sprinting / jumping drill is followed by a specific combat drill required for that athlete’s sport. Workouts are performed for timed rounds (5 minutes per round) with predetermined rep patterns or for maximum rounds in a specific time period (i.e. max rounds in 15 minutes).

Below are some of our favorite movements we will incorporate into a Shock Workout. We often choose 3 strength movements, 1 jumping or sprinting drill and 1 version of the combat specific drill (i.e. pad work, ground submissions, takedowns, fit ins, throws). If you own a martial arts school, much of this equipment can be stored behind your school or in a corner, out of the way from your students.

Keg Clean & Press – This is a powerful full body movement which works the entire body intensely. The water moves around in the keg forcing you to ground your feet and maintain balance. This is an explosive movement and must be performed with aggression and speed!

 

 

 

 

 

 



Trap Bar Deadlift – This is a powerful movement for developing the power and strength through your hips, entire lower body and your entire back, in addition to strengthening your grip.


Tire Flipping – The massive amount of energy required to flip a tire is tremendous, as are the benefits of ripping through circuits of tire flips mixed in with more shock treatment. There is not one muscle which does not get worked during the tire flip.


Stone Lifting – Once again, we are choosing a movement that requires the entire body to work together as a unit, no isolating here. Your entire body will be worked like never before and the focus must be intense here. Any type of stone can be used during this drill. Many of our stones are from old playgrounds that were sitting around collecting dirt until we came along, hosed the dirt off and turned them into strength equipment.


Farmer Walks – Carrying objects is one of the simplest forms of strength training as well as one of the most challenging. Carrying kettlebells, anvils, kegs, sandbags, stones – you name it, you can carry it. The awkward nature of the carry forces the body to work as a unit and places you in uncomfortable positions. You can quit or keep pressing on!

 

 

 

 

 

 

The moral here is to organize several full body movements in a circuit while also placing your body in an uncommon environment. For us, this means training in full Gi, wearing a mouth guard, knee pads, outside in the sweltering heat and humidity. Combining all these elements shocks the mind and body and causes you t step it up a notch or two. It may be exactly what you needed to make it to the next level.

Try this workout for 3 rounds of 5 minutes each, rest 1 minute after each round:

1A) tire flip x 5
1B) keg clean & press x 5
1C) odd object farmer walk x 100 ft.
1D) sprint x 100 ft.

Want to experience more Underground Strength Training Methods in depth plus up to 12 months of Underground workouts? Click HERE to start developing brute strength and rugged muscles.
 

Warrior Workout in the Park

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This past Saturday was a beautiful fall day here in Jersey.  A perfect day for a Warrior’s Workout in the Park!  This workout was directly inspired by Zach Even-Esh’s Ultimate Underground Strength System.

Warrior Workout

15 minute warm-up – mobility, movement, animal crawls, band work, breathing exercises followed by…
1) KB Clean & Press –  5×5
2A) Picnic Table Push-ups on fists – 4 x submax
2B) Thick Tree Branch Pull-ups – 4 x submax

 

3A) KB Goblet Squats 4×10 (forgot to take pics of these – sorry guys!)
3B) KB Swings 4×10

4) Abs / Grip work 3 sets each

The cool-down consisted of various yoga asana and breathing exercises as both normalizing work and compensatory movement.

Hope you enjoyed this!  How did you workout this weekend?  Let me know!

8 Reasons Why YOU Need Striking Power

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Remember, striking power is not just about hitting harder; it’s about hitting smarter.  Here’s a few reasons why this program is something you should incorporate into your martial training:

 

  1. New, innovative exercises to push through plateaus in your training and stave off boredom.
  2. The right tools for the job – low tech / high yield!
  3. Teach your body how to increase force production through stored elastic energy rather than recruiting more tension.
  4. Efficiency is the key to preserving energy levels.  Efficiency is defined as useful work over total work.
  5. Coordinated whole body power in 3 dimensions.  Life, sport, and martial art happen in 3D – the same old 2 dimensional exercises are NOT up to task!
  6. Specifically develop angular and rotary strength to augment and assist prime movers.
  7. Target postural and stabilizer muscles to strengthen structure behind the strikes.  You can‘t fire a cannon from a canoe!
  8. Solo training is the key to martial greatness – how do you train?

Want to know more about this unique Warrior Fitness product?  Click HERE!

 

I Need Your Help!

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This is going to be a different post for me today.  A little off track from my usual fitness, nutrition, budo, and motivational fare, but definitely a necessary, maybe even vital topic.  First of all, I just want to say thank you to all my Warrior Fitness blog readers and subscribers.  Whether you are one of the many readers who have purchased my Warrior Fitness book or Striking Power e-book or not (yet! :)), you guys make this blog a sustainable enterprise; without you all, I’d just be talking to myself!  I’m grateful that what I write and how I write it resonates with you and also may benefit you in some small way.

I Was Embarassed!

This brings me to the reason for this post.  A few weeks ago at the Underground Strength Coach Certification, see my review HERE, I was talking with Zach Even-Esh about some new product ideas I had for Warrior Fitness.  I had been thinking for a while about tons of new product ideas I’d like to develop for Warrior Fitness and wanted to bounce some of them off him.  Well, what he said to me blew my mind!  Zach said, “Do you know what your readers want?”  I kind of stammered and looked at him a little confused and said, “Um… well, no.  What do you mean?”  He continued on and told me that while I might know what type of products I wanted to create, wouldn’t it make much more sense to know exactly what my Warrior Fitness readers want and need in a fitness or martial arts product and create something great that specifically meets their needs?  I was stunned.  Flabbergasted actually.  It made so much sense and was such a common sensical approach; I’m embarrassed to admit that I’d never even stopped to think about it.  Sorry guys!  So, in an effort to correct my oversight, what I’d like to do is get your opinion on this…

What Would YOU Like to See?

What type of new Warrior Fitness product would you, my readers, like to see?  What areas in your strength, endurance, conditioning, flexibility, mobility, breath control, agility, do you feel need the most attention?  What part of your martial arts training do you feel can be enhanced by fitness training?  Ukemi – rolling, leaping, falling, changing directions rapidly, taihenjutsu?  How about structural strength for kamae?  Creating and sustaining Flow?

Some areas for consideration (but by no means limited to these!) are:

  • Bodyweight training
  • Kettlebell training
  • Sandbags
  • Old school strength training
  • Odd objects – tires, sleds, stones, logs
  • Ninja fitness training
  • Conditioning
  • Fat Loss
  • Any combination or other!!

Also, think about what format you’d like to receive the product in – book, e-book form, DVD, downloadable video?

So in effect what I’m asking is – please help me to help you!  Let’s get a dialogue going and keep it going.  If I don’t know you, I’d like to.  Any ideas are welcome!  You can respond in the Comments section below, through my Facebook page (hey, do me a favor and “Like” it while you’re there!), email me, or heck if you want to discuss something shoot me an email and I’ll give you my phone number – whatever it takes to really make you a viable part of Warrior Fitness.

Thanks!

Jon

Warrior Fitness is Now Underground Strength Coach Certified!

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There are great new things happening here at Warrior Fitness!  The first being I am now a certified Underground Strength Coach.  This past weekend I had the opportunity to attend Zach Even-Esh’s Underground Strength Coach Certification at the world renowned Underground Strength Gym in Edison, NJ.  What an amazing weekend – I’m still sore!

Zach is a top notch educator, motivator, and coach.  The man not only knows his material, but can walk the walk.  He lives the code and it shows through in everything he does.  Each person received individualized attention and feedback as well as group instruction from both Zach and his coached. The level of coaching expertise all weekend was top notch.  Zach not only taught the participants his Underground Stength system, he created an experience.    

As a quick recap, here is what we covered:

  • Introduction to the Underground Strength Methods
  • Warm Up & Physical Preparation Methods of Eastern European Athletes
  • Underground Baseline Workouts
  • Program Design Methods for all Clients
  • Odd Object Fundamentals
  • Integrating Old School Bodybuilding and Powerlifting
  • Underground Business Strategies
  • and Tons more!

We learned tons of exercises and variations, as well as progressions and regressions to help make them adaptable for all levels of clients.  Together we designed and vetted several workouts for various types of athletes and individuals, then did some of them ourselves!  As you can see, this was no simply sit on your butt and listen to a bunch of people talk followed by a multiple choice test certification seminar.  All the participants were in the trenches going through the adversity together, getting their hands dirty, learning the system by doing.  The level of energy this created in the gym and camaraderie between the attendees was awesome!

Huge thanks once again to Zach and his team of coaches, Big Mike, Travis, and Jen C., from Crossfit Central in Texas to help out with the certification!!

Want to know more?  Start by checking out Zach’s Underground Strength Manual HERE!

 

Embrace the Suck!

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No one wants to work hard for anything anymore.  It’s true.  Take a look around at our modern culture.  Instant satisfaction is everywhere from fast food to movies on demand.  We literally have to wait for nothing.  And, while the convenience is great and quite useful for the most part, it has also has had a deleterious effect on our lives that is sometimes overlooked or unseen.  It has eroded our patience and destroyed our work ethic – at least when it comes to the really hard stuff like physical development and skill acquisition.  Why?  Because these things are not and cannot be had instantaneously.  They require consistent practice and drive.  I mean, c’mon they now have pills to take that burn fat while you sleep?  Are you kidding me?  How lazy can we be?  By the way though, if you get your diet correct and even skip a meal once in a while, you will burn fat while you sleep without the damn pills, but that’s another blog post….

As you may have noticed, martial arts training and conditioning to develop the proper levels of fitness, mechanics, technique, attributes, and that  all elusive sense of flow can be difficult, repetitious, and sometimes downright boring, to be honest.  So how do we keep going in our daily training?  How do we push ourselves through the plateaus and dry spots with enough intensity and consistency to break through to our own personal greatness? (See what some of the historical martial greats had to say about it in this article here.)  My advice is to embrace the suck – yeah, the suck.  Learn to love it.  Crave it.  Become friends with it.  So when it hits, you not only can push through it, but actually embrace it.

Dostoyevsky said to “love your suffering.”

The Chinese martial artists call it, “eating bitter.”

We here at Warrior Fitness call it “embracing the suck!”

Does this make you weird?  Well, yes, but only in some circles.  But for the most part it earns you respect.  Why?  Because most people can’t do it.  Being able to embrace the suck and keep going  distinguishes you.  It differentiates you from the pack.  It makes you a leader.  If you want to be a leader, there’s only one way to do it – lead from the front.  That’s the only way to inspire people – by your own example.  What example do you set for your students, your family, your friends, your kids?

Learning to embrace the suck allows you to, as the great method acting coach Stanislavsky once wrote, “make the difficult habitual: what is habitual will become easy, and what is easy will become agreeable.”  So even embracing the suck is a process which allows us to continue to train with greater intensity and focus, and thus push through even greater levels of suck.

However, the best part about embracing the suck is when the suck ends and you come out on the other side.  You’ve fought the good fight, pushed through the barrier, and overcome the adversity once again.  You’re a stronger person for it.  You know it.  I know it.  So go out and live it!

What Does a Ninja Need?

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Historically, ninja were the consummate combination of super spy / super soldier.  They possessed outstanding levels of fitness due to their intensely physical training and highly demanding mission requirements.

Their levels of fitness and training have been the subject of many stories and the genesis for many myths surrounding them.

How did they do it?

How did they train?

What type of methodology did they employ since creating this kind of warrior certainly required a very diverse fitness profile?

Ninja fitness needs were much more multi-faceted than most physical pursuits.  They had to be as they were at once a combination of Olympic decathlete, Navy Seal, and martial arts master rolled into one.  Let’s examine this a little more closely though, what kind of qualities did they possess and what did they need to be able to do?

Ninja Must Possess …

  • Strength
  • Agility
  • Coordination
  • Excellent balance
  • Flexibility / Mobility
  • Whole body power
  • Endurance

Ninja Must Be Able to….

  • Move silently
  • Run fast
  • Walk far
  • Leap high
  • Climb trees, walls, castles fortifications, etc.
  • Wield weapons
  • Fight unarmed – striking, kicking, grappling, locking, choking, etc.
  • Roll / fall / dodge / avoid
  • Crawl
  • And more…

As you can see from the 2 lists above, the ninja had a wide range of skills and abilities that had to be supported by a comprehensive fitness program keeping him at the top of his game.

Remember that for a ninja, fitness wasn’t just a nice to have; it was an absolute necessity to accomplishing his mission and getting him home safely.  And the kicker is, they did it all with little to no fitness equipment.

Certainly a 16th century ninja did not possess a Gold’s Gym membership.  Nor did he own an Olympic weight set or have a stair master at his disposal.  And, while kettlebells and dumbbells would have been great, he most likely had never laid eyes on either one.

So here we have one of the most highly trained and fit agents the world has ever seen created without the use of modern training equipment or modern training methods.

What might some of this training looked like?

I’m glad you asked.  One of my favorite scenes in Hatsumi Sensei’s early Bujinkan training videos (DVDs now for you younger folks!) comes from Shinden Fudo Ryu.  Here’s a short clip I found on Youtube.  This stuff is seriously old school!

“One trains using the things of nature to make the body strong” – Hatsumi Sensei

What if we were to take the spirit of historical ninja fitness training and combine it with a little modern sports science and know how?

Modern methods allow us to take advantage of periodization, or programing and organizing training, to create a comprehensive fitness plan which will apply logical sequences to get the most out of each session.  Protocols like HIIT, high intensity interval training, will be utilized to maximize both aerobic and anaerobic endurance in the same short, high intensity session.

Advances in recovery work from such sessions will allow us to recover faster thus making gains greater, and increasing our overall general physical preparation (GPP) will allow us to push higher into more sophisticated training.  Effectiveness and efficiency will be combined in order to allow for shorter training sessions which maximize the use of one’s time.

As the ancient ninja did, we will create a strong, supple, highly conditioned warrior and accomplish this with little to no fitness equipment.  We will, as Hatsumi Sensei says in the video clip above, use the things of nature to make the body strong.

If I were able to point to just one resource for the warrior that combines old school training with modern sports science, I’d look here… Ninja Missions <<==

 

Warrior Fitness is Going Primal!

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Reprogram Your Genes for Effortless Weight LossThere are quite literally hundreds of different diet books lining the shelves of bookstores coast to coast.  Each one with a slightly, or radically, different approach than the next to helping its reader shed unwanted pounds, improve body composition, tighten up their waist line, and increase health and longevity.  And do this all quickly and painlessly to boot!  But what if I told you that even though all these numerous programs, approaches, ideas, and methods are valid and do work, to a point, for some individuals some of the time, there is actually only one diet that is suitable for us all?  This is exactly what author Mark Sisson asserts in his book, The Primal Blueprint.  You see, prior to the Agricultural Revolution some 10,000 years ago (give or take), all humans – everyone on the planet – ate basically the same diet.  Of course there were some variations due to geography, climate, and seasons, yes, but basically the same diet.  And what if I told you that this one diet kept our caveman (and woman) ancestors leaner, stronger, fitter, and even healthier than we are today?  It enabled them to survive and thrive for over 2 million years.

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!

The Warrior’s Key to Greatness – The Way Lies in Training!

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Throughout history a few exceptional martial artists have stood out from the rest of the budo landscape.

Millions of people from every country and culture on the planet have trained in innumerable styles and arts across the centuries, yet we only know a small number of them by name.

These men distinguished themselves and rose to the very uppermost levels of physical, mental, and spiritual skill in their respective arts and in some cases even took their talent to such heights as to create an entirely new martial art.

Looking back at them today, we are awed and inspired by the levels they achieved through their single minded determination in reaching a goal, dogged pursuit of excellence in their craft, and amazing amount of self-sacrifice.

Why are They Different?

What made these men different?

What pushed them to greatness?

What did they do differently or more productively that propelled them to prominence?

Why were their names and storied passed down through the years, sometimes centuries?

What one factor do all great martial artists have in common regardless of style, country, or culture?

And, more importantly, how can we learn from them and apply it to our own training?  Remember, we stand on the shoulders of giants, not to imitate them, but to be able to look farther.

 Quotes from the Greats

Instead of listening to my opinion today, why don’t we go directly to the sources themselves?  Here are some cool quotes I’ve complied by some of the greats talking about their own training.

Morihei Ueshiba – Aikido 

“The instructor can only impart a small portion of the teaching; only through ceaseless training can you obtain the necessary experience allowing you to bring these mysteries alive.  Hence, do not chase after many techniques; one by one, make each technique your own.”

“Always imagine yourself on the battlefield under the fiercest attack; never forget this crucial element of training.”

“This old man must still train and train” – said shortly before his death.

Gozo Shioda – Aikido 

“Kokyu power is produced when we push ourselves to the limit, making the most efficient use of the capabilities that lie within our own bodies.”

“Even though the body has its limits, until your death, the strength of your spirit is limitless.  This is precisely why, in the martial arts, there is no such thing as deteriorating as you age.”

Yukiyoshi Sagawa – Daito Ryu 

“Intermittent training, no matter how intensive, is utterly useless.  You must practice every day for your entire life.  That, and only that, is true training, or shugyo.”

“People who think they can ignore training their bodies and only work on techniques are amateurs.  They don’t know anything.  Actually, if you can’t prepare your body properly, you have no hope of ever perfecting your technique.”

“No matter what level of mastery you attain, you will never achieve perfection.  You should therefore never, ever assume that what you have achieved is good enough.”

“If people knew what my training regimen was like, they would be astonished.”

Masaaki Hatsumi – Bujinkan Budo Taijutsu 

“Modern budo students often forget to practice by themselves.  I used to practice by myself.  When there was no teacher, I found the secret teachings by my own desire.”

“Studying for oneself and making one’s own discoveries is much more important than group learning, and this applies equally well to martial arts.  As I often say, ‘Life is all about solitary training.’  This is because I want serious practitioners to discover the tricks of the trade for themselves.”

Miyamoto Musashi – Niten Ichi Ryu 

“From the time I was young I have set my mind on the Way of Martial Arts, practiced the one subject of swordsmanship with my entire being, and experienced various and different understandings.”

“See to it that you temper yourself with one thousand days of practice, and refine yourself with ten thousand days of training.”

“Never depart from the way of martial arts.”

Yamaoka Tesshu – Muto Ryu 

“Study hard and all things can be accomplished; give up and you will amount to nothing.”

“If you want to obtain the secrets of such wonderful techniques, drill yourself, harden yourself, undergo severe training, abandon body and mind; follow this course for years and you will naturally reach the profoundest levels.”

Inspired yet? 

Ready to train and push yourself to the next level? 

Check out the new solo training sensation – The Integrated Strength Program – and get started today!

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