Prepare Yourself Every Day

Ever have one of those days when nothing goes right?

The alarm clock is blaring yet you hit the snooze again for the 5th time dreading the prospect of getting up and facing the day.  When you finally drag yourself out of from under the covers and realize just how late it is, your heart jumps into overdrive as you rush through your morning routine desperately trying to get out of the house to make it in to work on time.  If you have small children to get ready for school, daycare, or other activities as well, that simply throws more chaos into the mix.

In your rush, you forgot to eat breakfast and left your steaming mug of coffee sitting on the kitchen counter while you ran out of the house.  Traffic sucks, of course, because you’re late, and when you finally get in to work there are 6 messages from your boss wondering why you missed the morning project meeting…  and your day goes downhill from there.

Some days it just seems like the universe is conspiring against you and this time it’s personal!

What do you do?

How do you respond to the myriad changes and vicissitudes life throws at you?

Do you find yourself tossed about like a small boat on a rough sea constantly overreacting and over-correcting with each wave?

Or, do you have a quiet calm reserve of energy and strength that allows you to maintain a state of fudoshin – “immovable spirit”?

Fudoshin is a state of mind that remains undisturbed and not easily upset by either internal thoughts or external factors.  It is the even keel that keeps your craft steady and on course during rough seas of life.

How do you develop fudoshin though?  How do you cultivate that quiet reserve of strength and energy?

Prepare Yourself Daily

Daily preparation is the key.  A reserve of strength must be built up gradually and nurtured daily, even when you don’t need it, especially when you don’t need it, so it’s there when you do.  Like a savings account you invest a little bit each day so that when the unexpected happens the funds are there for you to draw upon.  So let’s get to the nuts and bolts.

How do you prepare yourself daily?  Here’s what I do…

  1. Get up earlier each morning.  Yes, earlier.  Allow 30 to 45 minutes BEFORE you actually need to be up to get ready for the day.
  2. Grab a cup of coffee.  I love my coffee; there’s nothing like that first sip in the morning.  Feel free to skip this step if you don’t drink coffee. 🙂
  3. Head outside for a breath of fresh morning air (feel free to bring your coffee).  According to Chinese Medicine, early morning is the springtime of the day and thus best for planting seeds to cultivate good health.
  4. Stand tall, feet shoulder width apart, knees slightly bent, spine straight.  Raise the arms laterally up over head breathing in slowly and deeply with the movement.  As you inhale imagine the oxygen and energy carried by the breath is filling up your entire body.  Hold the full breath for a moment or two, then slowly exhale completely bringing the arms back down.  On the exhale, imagine the body is expelling tiredness.  Repeat 3 to 5 times.  Feel free to add other imagery to this exercise as well.  For example, on the inhale imagine drawing in the positive qualities of strength, health, and confidence, and on the exhale imagine the breath drawing out and expelling negative qualities of weakness, sickness, and fear.
  5. Perform a full, head to toe joint mobility routine to further wake up and enliven the body.  For a complete discussion on joint mobility work and much, much more, see my book, Warrior Fitness: Conditioning for Martial Arts.
  6. Depending on how much extra time you have, relax a few more minutes enjoying the strength and energy you have cultivated – and finish that cup of coffee before heading in to start your day!

 

 

 Life is Stressful – Prepare Yourself!

 

Walking with Mickey Mouse

Before leaving on our 11-day family vacation at Walt Disney World in Florida, I was a little concerned about the possibility of missing my regularly scheduled Warrior Fitness workouts.  While I was looking forward to the family time and the amazing experiences that only Disney (and Universal Studios – Harry Potter was awesome!) can provide, I was also trying to figure out how I could escape from the parks and get in some Warrior Fitness style training every day.  Well, it turns out I couldn’t break away.  We were in the parks almost every day from opening to dinner time, and sometimes back after dinner for fire works too!  But, since I’m a good ninja, I adapted!  Here’s how…

It’s amazing how much walking you do on a daily basis at Disney.  Whether it’s with Mickey, Donald, and Goofy in the Magic Kingdom, or walking through 11 different countries in Epcot, exploring Hogsmeade and Hogwarts Castle at Universal Studios, or hanging with the mammals over at Animal Kingdom, you are walking or standing in line literally all day long.  So, the question for the warrior is, how do you put all this walking and standing to good use?  Train while you do it, of course!  While the walking alone is good enough for most ordinary folks, warriors require a little more.  So here’s a little sample of what I did to enhance it:

  •  Push a child in a stroller as you walk.  Add a backpack to increase the weight.
  • Carry that child intermittently while walking or standing in long lines.  A child is an odd object – who needs kegs, kettlebells, or sandbags when you can carry a kid!  They constantly move, squirm, change posture or position while being carried!!

 

  • Focus on moving and pushing the stroller from the core (hara) and not from the shoulders.
  • Balance – stand in line on one foot.  Do it while holding your odd object (child).
  • Grip training – crush grip the stroller handle for 5 seconds.  Rest and repeat.  Do left, then right, then both hands.  Contract the core, exhale hard and crush the handle.  Also, isometrically try to “bend” the handle – first make sure it’s sturdy enough, your wife will kill you if you actually succeed!
  • Breathing – there are tons of opportunities to enhance walking and carrying through breath training.  Match your breath to your steps.  1 step inhale, 1 step exhale.  Try to make it up to 10 steps on an inhale followed by 10 steps on an exhale.  Or, 5 steps inhale, 5 steps hold full, 5 steps exhale, 5 steps hold empty.  Try to see how many steps you can take carrying your child on an empty breath hold.  Do the same on a full breath hold.  Don’t forget to ride a rollercoaster too – screaming and laughing are great breath training!
  • Bodyweight squats while holding your child in line. 

These examples above will help keep you focused, training, entertained, challenged, and present while your kids have a magical time in the parks.

If you have any energy left when you get back to the hotel room, bang out a few sets of push-ups to round out your workout for the day.  And, lastly, joint mobility and yoga asana are a great way to prepare your body for the rigours of Disney.  Don’t neglect your 10 minute warm-up in the morning before heading out.  It’s a life saver!!

Trust me, there are ample training opportunies outside of your regular workouts.  You just have to be a little flexible and creative. 

 

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!

Special Combination Offer

(good while supplies last!)

 

Pick up a copy of the book,

 

Warrior Fitness: Conditioning for Martial Arts, and

 

a Warrior Fitness T-Shirt for only $29.95!!

  

 

 

Warrior Fitness Book + T-Shirt (size)

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.

Warrior Fitness T-Shirts Now Available!

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    Now you can look cool while working hard!                                                                                       

  

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What’s Hindering Your Performance?

What’s sapping your energy and, unbeknownst to you, hindering your performance in martial arts, athletics, or simply the daily art of living, working, and taking care of your family?  Residual muscle tension, or tonus, is the continuous, passive partial contraction of muscles in the body that aids in posture and support.  Unfortunately, any type of exercise, stress, fear, and trauma, all cause an unwanted and unnecessary increase in the normal residual muscle tension of the body.  Usually this extra tonus goes unnoticed, or worse is simply deemed an acceptable and natural side effect of living.  The problem with this added tension is that the continuous contraction of muscle throughout the day, ever day, is using up energy.  Energy that can, and should, be available to us is being siphoned off thereby putting the brakes on our performance.  It’s like driving a car around all day with the emergency brake on.  You can still get where you need to go, but that extra, unnecessary drag is killing the car’s performance and guzzling gas.

So how do we remove these insidious restrictive forces on our body?  Besides a daily dose of joint mobility, which has been covered extensively in Warrior Fitness: Conditioning for Martial Arts, and in various other posts, I have come across 2 methods that work wonders:

1.  Tension/Relaxation Exercises

At first glance, it may seem odd to increase tension in order to relieve tension, but remember, residual muscle tension is held unconsciously while these exercises will intentionally increase muscular tension for the purposes of identifying and releasing it.  Stand naturally and lift your shoulders as high as possible up to your ears while simultaneously squeezing them as tight as possible.  Hold for a couple seconds then drop with an exhale.  Do it again.  Feel the tension in your shoulders, neck, and upper back start to release?  You can do this locally with any area of the body, or the whole body all together.  For example, tense your left arm as tight as possible on an inhalation, hold for 3 seconds, then completely relax on an exhale.  Do this with the legs, the abdomen, chest, back, shoulders.  Tense each area while inhaling, hold for 3 seconds, then release and relax on the exhale.

2.  Vibration Exercises

These are very simple, yet highly effective exercises which have been used for centuries in yoga and qigong to shake out and release residual muscle tension in the body.  So how do you do them?  Stand naturally, feet shoulder-width apart, knees slightly bent.  Spine straight.  Lift up from the crown of your head.  Begin to bounce gently with the legs shaking the whole body up and down.  On each down bounce allow the body to exhale – don’t force it.  Don’t try to breath, just let the motion breath the body.  Slightly round the shoulders and tuck the pelvis to help the motion push air out.  Continue shaking the body up and down for about 30 seconds to a minute.  Stay loose.  Stay relaxed.  Shake out the tension.

These 2 simple exercises, done on a daily basis, will go a long way toward helping you recover the energy that’s been bound up in holding residual muscle tension.  Let me know how they work out for you!

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The Top 7.5 Reasons Warrior Fitness is for You

Since Top 10 lists have been so overused of late, especially in the internet blog area, here are 7 and a 1/2 reasons why the Warrior Fitness program is for you.

1.  No gym memberships required!  Still paying for a gym membership you don’t use, or not getting the results you want from your gym?  Start thinking outside the gym with Warrior Fitness!

2.  Low-tech fitness solutions.  Don’t have the budget for expensive training equipment?  Warrior Fitness offers a complete body-weight workout for strength and conditioning.

3.  Quality workouts that work around your schedule.  It doesn’t take hours in a gym to achieve the results you’re looking for.  Our program encourages quality over quantity.  Got 15 minutes?  Then you have time for a workout.

4.  Lose fat, gain lean muscle.  Our workouts are short, but intense to encourage lean muscle growth while stimulating fat loss.  No more boring hours of mindless cardio!

5.  Sample workouts and programing guidance.  Do some fitness training manuals you’ve purchased in the past leave you wondering how to put it all together or how to fit into your schedule?  Warrior Fitness provides sample workouts you can follow or use as templates to create your own.

6.  Ongoing support and new ideas.  Got questions?  Send me an email.  Post a question in the comments section.  I’m here to make sure you are successful!

7.  Fully integratable with your martial arts training.  Ever wonder which fitness programs make sense to use within the context of your martial arts training?  Ever feel like you may be hindering your progress by the type of workouts you’re doing instead of enhancing it?  Since the program is designed by a martial artist with 30 years of experience and a fitness training background, Warrior Fitness provides a clear path to integrating your fitness and martial arts.

7.5  Comprehensive!  Warrior Fitness covers supremely functional strength and conditioning drills, joint mobility, flexibility, breathing exercises, workout recovery, performance enhancement for martial arts, internal strength development, and more!

Knowing is Not Enough!

With the proliferation of the Internet and the incredible wealth of resources available in book, DVD, and digital formats, many of us already know more than enough to be martial arts masters!  Yep.  You heard me right – you know more than enough right now to be a master martial artist.  Cool, eh?  Heck, some of us even have more disposable information on budo history, lineage, techniques, kata, and principles at our fingertips than all of the past generations of Bujinkan Soke combined!  Think about that for a second.  Now, at this time in history, the sheer amount of knowledge in the form of information available to us is greater than at any other time, and it’s only going to continue.  Yet, with all of this knowledge, why aren’t we all amazingly skilled?  Why do the legendary feats of past budoka seem so remote and unachievable to us today?  Why are there so few with real skill among the millions of people practicing martial arts worldwide?  Because knowing is not enough, that’s why!  Hatsumi Sensei has emphatically stated on many occasions, that “budo is not an academic subject.”  Why then do we continue to view it as such?  There has only ever been one way to become as highly skilled at a craft as to be called a master.  “Knowing is not enough, we must apply.  Willing is not enough we must do.”    

Is Your Cup Already Full?

Another way we limit ourselves is by equating knowing with being able to do.  For example, when your teacher demonstrates a fundamental principle of movement for the hundredth, or maybe hundred thousandth time, do you smile smugly to yourself and think, “I know that already”?  Maybe you have.  I know I have.  I admit it.  But this type of attitude makes us lazy.  It lowers our skill level because it allows us to hold fast to the superficial without the hard work of plumbing the depths.  It lets us check those basic movement(s) or principles of movement off our mental list and move on to something more advanced; more worthy of our time (we may think)… big mistake.  If we were truly honest with ourselves, we’d be asking a different question.  The better, more appropriate question to be asking ourselves is -”how well can I do that?” or “How well do I truly understand those movement(s) bodily, not intellectually?”   This is hard though because most often the most authentic answer we can give ourselves is, not well enough.   Watch your teacher closely.  Look deeper.  Pay attention because there’s always more.  Be careful.  Practice.  Practice.  Practice!