Basics Ain’t So Basic After All

Posted on April 1, 2010 by Jon

As a teacher and student of Bujinkan Budo Taijutsu, I often hear the same question over and over again – how can I improve my skill? What should I practice to get better? Since I remember myself asking that question several times (probably several hundred times if you ask some people!) to my teacher and seniors in the art, I always take time to give a thoughtful and honest answer. And, my answer to these sincere seekers is always the same – practice the basics.

Basic Does NOT Equal Simple

I think maybe the term “basic” itself is a little misleading. When someone says, basic, most of us immediately translate it in our minds to “simple”. Nothing could be further from the truth for the basics of our martial art. What I’d like us to do today for the purposes of our discussion is to suspend the judgement that basic = simple. Instead, replace the word basic with foundational. How do you continue to build upon a skill set indefinitely? Well, the foundation must be strong. It must be broad. And, to keep going higher still, it must be deep.

Each January, every year, for the past 20 years I have been training in the Bujinakn, my teacher, Jack Hoban, spends the entire month with us reviewing nothing but the basics of our art. This sets the tone for the year and helps to increase the capacity of the entire class to absorb the higher level lessons for that year. Guess what? Invariably, I learn something new each time Jack teaches. Every year, just by practicing the basics… eh… excuse me… the foundational training of our system new ideas, new concepts are born as we go deeper into the details and application of the techniques.

Shu Ha Ri

In traditional Japanese arts, there’s a concept called Shu-Ha-Ri. This is a method of progression, or more accurately, a cycle of progression, for learning any art.

Shu – “Protect” the form.

Ha – “Break” the form

Ri – “Leave behind” the form

This process is a continuous cycle in our Bujinakn training. In order to progress higher in the art, our base must be solid, so we protect the form. In order to understand the art, we must begin to break the form. In order to master the art, we must leave the form behind. Yet, this is not a linear progression at all! Working on the foundation is never a step backwards. Think of it more as a ratcheting back to spring forward. Want to surpass your current level? Strengthen the foundation.

Think you know the basics? Think again.

I will be sharing my interpretation and experience of the foundational skills of Bujinkan Budo Taijutsu here. Please come and check it out!

What’s Tabata You?

Posted on March 23, 2010 by Jon

If you have been keeping up with the latest trends in conditioning research then you probably already know that interval training is the most efficient way to train. Interval training alternates periods of high intensity exercise with periods of rest to produce gains in both aerobic and anaerobic systems. Forget about those long slow distance runs to improve aerobic fitness!

The Body’s 3 Energy Systems

To briefly summarize, the body has three energy systems, 2 anaerobic, or non-oxidative, and 1 aerobic, that serve to create ATP (adenosine triphosphate). ATP is utilized by every cell in your body; it fuels muscular contractions, cognitive processes, and internal regulatory functions. Both anaerobic systems fuel maximally intensive activity, while the aerobic system fuels sustained low to moderate level activity.

The ATP-PC system provides immediately available energy for high intensity efforts from ATP stored within the muscles. This system is the most powerful, but least enduring of the three, lasting only about 10 to 30 seconds max.

The Glycolytic system, the second most powerful, is only slightly more enduring than the ATP-PC system. It derives energy from glycogen stored in the muscles and liver converting it to ATP in a process called glycolysis. Its capacity is approximately 90 to 120 seconds. Rest intervals allow the body to recuperate and restore ATP.

Lastly, the Aerobic system uses proteins, fats, and carbohydrates to produce ATP. As the intensity of the effort increases, the aerobic system relies more on glycogen for energy. If the intensity continues to increase, the anaerobic systems must kick-in to provide energy. The important idea to realize here is that all 3 energy systems are always supplying the body with the energy it needs for any activity, at any level of intensity. It’s just that one may be more dominant than the other 2 at a specific time.

If Anaerobic is ‘Without Oxygen’, Why am I Sucking Wind?

If you have been following any of the Warrior Fitness Training Programs, you are already familiar with examples of anaerobic exercises and how they affect the body. Have you noticed how after even a brief, but intense anaerobic session you are breathing heavily?

If anaerobic really means ‘without oxygen’, how come you are so out of breath?

What happens is that your aerobic system is trying like heck to help restore your anaerobic systems. All that extra oxygen is being used to metabolize the lactate that’s accumulated in the muscles during the bout of intense activity. In order to continue to supply energy for all-out, intense efforts, the anaerobic system must be replenished. Excess Post-exercise Oxygen Consumption (EPOC) is the term used to identify this process of extra oxygen being taken in to restore all systems. So, basically, as the intensity of your exercise increases, so does your EPOC. And, that’s why you’re sucking wind!

Tabata Protocol

No discussion of interval training would be complete without touching on Tabata. Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan performed perhaps the most well known study on interval training. A group exercising with moderate intensity endurance training was compared to another group using high intensity intermittent training. Each group exercised 5 days a week. The moderate intensity group exercised for 60 minutes, at 70% VO2 max. The high intensity group did 8 intervals of 20 seconds, followed by 10 seconds of recovery. They operated at 170% VO2 max.

After 6 weeks, both groups experienced improvements in maximal oxygen uptake. The biggest difference between them was that only the high intensity group gained improvement in anaerobic capacity. The high intensity group actually realized a 28% increase in anaerobic capacity AND a 14% increase in VO2max. So, the study concluded that high intensity intermittent training can improve both the anaerobic and aerobic systems simultaneously. Very impressive results!

How Can I Use Tabata?

I knew that after reading the amazing results achieved by Dr. Tabata you’d be ready to try using his protocol, I sure was! The protocol itself is pretty simple, in theory. Choose an exercise – say sprints, for example. Perform the exercise for 20 seconds as fast as possible while still keeping good form. Rest 10 seconds. Complete 8 rounds. Sprints are an easy example, but really the Tabata Protocol can be applied to almost any exercise. Try some of these:

Bodyweight squats
Burpees
Kettlebell swings or snatches
Sledgehammer swings
Push-ups
Sprawls
Renegade Rows
Sandbag Shouldering
Mountain climbers
Jumping

These are just a few examples of exercises that can be used with Tabata. Just make sure you don’t overly complicate it because you do have to be able to perform several reps within the 20 seconds!!

Additionally, try grouping together 4 to 6 different exercises to increase the effectiveness of the workout and create a synergistic effect where the total combined effect is greater than the sum of the individual exercises. This, I think, is where the real fun begins!

To seriously amp up your conditioning, learning how to use various breathing techniques to restore yourself quicker, lower your heart rate, and increase the effectiveness of your conditioning sessions is a MUST!

Top 5 Mistakes When Starting an Exercise Program

Posted on March 22, 2010 by Jon

In my experience there are several things that can contribute to failure in an exercise program, or any other goal for that matter.

In the past when I would fail to achieve a specific fitness goal or suffer a setback, minor or major, I’d chalk it up to fate and just try harder the next time.

As I grew older, and smarter, I began to see a pattern emerge. These things didn’t just happen, there were particular sets of circumstances, most often at the outset of an exercise program, that combined to allow them to happen.

The list below comprises what I consider to be the top 5 mistakes.

You may have discovered others, and I would encourage you to share them in the Comments section below, but in my mind these are the most critical errors. As Saint Thomas Aquinas rightly taught many times, “An error in the beginning is an error indeed.”

An Error in the Beginning

1. Too much too soon.

Everyone wants results NOW! The problem here is that when talking about results, incremental progression reigns supreme. Let’s face it, if you are trying to lose weight, for example, it took a long time, maybe years, to get to be over-weight. Losing fat is not going to happen overnight, no matter what the TV ads tell you. It took time to condition yourself to be out of shape, it will take time to re-condition your body to be in shape. Be patient. Focus on the process – you’ll get there!

2. Lack of a training plan.

In my mind, it is essential to have some knowledge of how to program an exercise selection to correlate with the goals to be achieved. Without this it’s pretty much hit or miss as to whether you achieve your goals, or even remain consistent.

3. Lack of effective warm-up and cool-down strategies.

This goes hand-in-hand with lack of a training plan above. DOMS, or Delayed Onset Muscle Soreness, is a significant contributor to people actively deciding to not pursue their fitness program. When joint mobility as a warm-up, and yoga postures, as a cool-down, are effectively combined with the exercise selection needed to be successful, they tend to reduce or eliminate DOMS.

4. Nutrition that does not support the exercise program.

While the diet OR exercise approach has some merrits, it’s simply not enough. Get your eating in line with your workouts, and in line with your goals. Diet AND exercise is a powerhouse combination.

5. Quitting.

Yes, this will really ruin an exercise program. But seriously, how many people begin a regimen with the best intentions yet due to other life pressures, lack of motivation, lack of results, or lack of interest, fail to be consistent? What’s the best, most effective way to prevent quitting? Have a coach who will hold your feet to the fire!

Check out the elite Warrior Fitness Distance Coaching Program HERE!

How about you? What things contribute to derailing you from the fitness track? And, more importantly, how do you remain focused? I’d love to hear from you!

Warrior Fitness Recommended Equipment

Posted on March 12, 2010 by Jon

A question I often receive through email (which, by the way is great, please keep them coming!) is whether or not Warrior Fitness is strictly a bodyweight training system. In short, no it’s not, but let me expand on that. Bodyweight training is an outstanding way to exercise. It requires absolutely no equipment, no gym membership, a small amount of space, and can be done virtually anywhere. It works equally well for the business traveler, the stay at home parent, or the vacationer. In my opinion bodyweight training should be the foundation of your fitness program, especially if you are just starting out. My rationale behind this is a simple one: if you cannot master your own bodyweight first, you really have no business adding weight. Now, obviously there are exceptions to this rule. For example, if you are being treated by a Physical Therapist and they recommend a weighted exercise to help your condition, then you must follow their advice. Additionally, I said it should be the foundation of your program, but that doesn’t mean equipment cannot be added for variety, to increase the combined exercises effectiveness, or to shore up a particular strength or mobility deficit.

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!

8 Ways to Fit in Your Fitness

Posted on March 9, 2010 by Jon

It’s often been said that if you want something done you should give it to a busy person. While this may be true of some busy people, namely the ones who are highly motivated, highly productive, and highly efficient, what about all the other busy people?

What about those who are busy through poor time management skills, or maybe those who are simply overwhelmed? How about them? Does the task they are given merely get thrown on top of a growing pile of “To-Do’s”, or even worse, shuffled to the bottom? What if the task they are given, or give themselves, is directly related to increasing their quality of life and most likely longevity as well? What if that task will help them be more productive at all their other tasks by reducing stress levels, increasing energy, and their overall sense of well being? What if that task would help them to reduce, remove, or otherwise prevent a host of daily aches, pains, and illnesses that are stoically (or sometimes not so) suffered as things that “just happen” as we grow older?

Here’s a list of 8 ways for these busy people to fit in their fitness and reclaim a healthy lifestyle:

1. Plan it out.

Scheduling is the key to successful time management. Look at your weekly calendar and plan to exercise just as you would plan an important client meeting, a lunch with an old friend, or coaching your kid’s Little League team.

2. Exercise wherever you are.

Joint mobility sessions can be done at your desk – see here.

3. Take the Stairs.

Work in an office building? Take the stairs instead of the elevator. See how fast you can make it to your floor – beat those lazy suckers in the elevator to your floor!

4. Get outside.

Have a lunch break? Go outside and go for a walk. 10 minutes in the fresh air will do wonders for you. Eat at your desk while you work and then go for a walk. Want to make your walk more productive? Try inhaling for 5 steps, holding you breath on the inhale for 5 steps, exhaling for 5 steps, then holding the breath after the exhale for 5 steps. When you can comfortably do that for the entire duration of your walk, increase to 6, 8, 10 steps!

5. Get up earlier.

Get up earlier and workout **warning – this one requires effort and commitment!!**

6. Exercise together.

Spend quality time with your kids. Exercise together – see Warrior Fitness for Kids.

7. Brief workouts.

Got a spare 15 minutes? Bring the intensity and lose the long, boring workouts. See the Warrior Fitness WOWs for some ideas.

8. Isometrics.

These require very little time to be effective, need no equipment, and can be done literally anywhere.

Obviously, this list is neither exhaustive nor all inclusive, but I do hope it has helped you and sparked some ideas to help you fit in your fitness no matter how busy you are. What ideas do you have?

A Worthy Cause…

Posted on March 5, 2010 by Jon

Hi Everyone,

My cousin, Karen, is raising money for the Crohn’s and Colitis Foundation by running a 1/2 Marathon in July (yeah, I know, crazy) and I’m asking you to help by making a contribution! Please use the link in below to donate online quickly & securely. You will receive email confirmation of your donation and I will be notified as soon as you make your donation. I thank you in advance for your support, and really appreciate your generosity!!

http://www.active.com/donate/boston10newjersey/KarenRunsNapa

This is a great cause and I love the fact that it involves fitness as the mode to raise money for research! I have already made a donation, please support Karen and the Crohn’s and Colitis Foundation by making yours today!

Training as You Grow Older

Posted on March 3, 2010 by Jon

One of the greatest challenges a long term fitness enthusiast faces is the debilitating impact of age. Certainly everyone understands the concept but what does it actually mean? The average person has a higher metabolism when they are younger, a faster recovery rate, greater use of energy stores and suppleness around the joints. So why exactly do we age? Well did you know that for the average person the maximum heart rate is 220 – age? That means when you are 20 your heart can go up to 200 bpm, whereas at 60 your max is 160bpm. That’s a big difference. Essentially like all human tissue the heart is constantly in a state or recreation, cells die and new ones are created. However as the body gets older this ability to replace old cells with new ones becomes less efficient. In a sense it is not the body that ages, but the ability to rejuvenate decreases over time.

That is the bad news. The good news is that a lot can be done to counter-act the effects of ageing via exercise. This can be divided into circulatory, respiratory, structural and the nerves.

How Does Exercise Help?

As mentioned the heart output decreases with age, generally a very fit endurance athlete has developed a large heart capacity. That is the volume of blood per pump has increased as a result of training. If age means that the heart will pump less frequently and become less powerful then what can be done? Quite simply the best thing to do is make better use of the blood that is being sent around the body. Exercises that improve blood circulation to the extremities are extremely beneficial at all ages and very useful for combating age. Joint rotations, light resistance frequent repetition exercises are excellent for this. Walking is perhaps the best of all.

As many biology students know, a major purpose of blood is to transfer oxygen around the body so focus should also be paid to the respiratory system. It should also be mentioned that the oxygen in the body is very useful for cell reproduction too. Breathing exercises not only help with good quality respiration but also assist with the structural stability of primarily the upper body but also the body as a whole.

Structurally speaking the body may be divided into bones, connective tissue and muscles for simplification. As stated good blood flow and breathing will already provide a boost to these systems. Perhaps we must accept that due to age repetitive actions will not be maintained to the same count as was possible in youth. But what about strength? Scientists have been studying muscle strength and age for at least the last 15 years and concluded that muscles can grow and remain strong at any age. This means resistance exercises such as moderate and heavy weights will be very useful for maintaining structural strength. Also bone mass is related to muscle mass directly, so strengthening muscles reduces the risk of damage to bones and increases calcium absorption. Studies have shown that laboring women in areas with limited calcium in the diet have less cases of Osteoporosis than sedentary women with high calcium diets. In other words resistance exercise not only maintains more youthful strong muscles but also increase the utilization of chemicals like calcium in bone tissue. Joining the muscles and the bones are connective tissues which get stiffer and less elastic if under utilized. Lack of flexibility results in lack of mobility, this in turn impacts the benefits of exercise and increases the risk of injury. Flexibility training such as Yoga or Makko-ho is very useful for combating decreased flexibility and also rejuvenating connective tissue.

Stretching and structural organization is beneficial not only for maintaining mobility but also because it opens up an often forgotten part of the body called the nervous system. It is not possible to strengthen nerves directly and again age will deteriorate nerve function. But, by using muscles and working on flexibility the nerves can be stimulated to be more effective in function. This is important for not just general co-ordination but also the non-voluntary nervous system which is responsible for among many things, yes, the heart.

Taking the Holistic Approach

We have come full circle and this is an important point. When we are younger we can focus on weights, or marathons and any kind of activity we like. This is because our general health is fine and we simply pursue excellence in whatever activity we choose. As we get older however the general health starts to decline if not maintained. That is why aging persons should take a holistic approach to training to ensure all the important body systems are being stimulated. The circulation, the breath, the structure and the nerves must all be improved upon. It is very tempting to wait until the effects of age are experienced before reacting to change. Of course it is fine to start exercising and focusing on health at any time. However the best solution to aging is to prepare early on for the kind of body you will need as you do age. Combine light exercises and breathing with heavy exercises and stretching now and save making major adjustments tomorrow.

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.

The Morality of Fitness

Posted on February 27, 2010 by Jon

FatherJohn Corapi is a well known Catholic preacher, scholar, and theologian. He also happens to be a black belt in karate, a former competitive boxer, and football player. In this video he addresses concerns over his health and his startling weight loss. He begins by assuring the people who care about him that he is not sick at all; in fact he is healthier than ever! Father then goes on to remind us that fitness is a moral obligation we all have. As Fr. Corapi states in his video address, “we are all precious, unique, and unrepeatable.” Take care of yourselves!

You do not have to be Catholic to benefit from Father Corapi’s thoughts on fitness. In fact, his words transcend religion and get to the heart of being human. As he says, if you know there’s action you can take to improve your health, such as diet and exercise, you must do it.

Stay healthy and strong!

Want to know more? Check out Warrior Fitness: Conditioning for Martial Arts!

Not a Warrior? Not a Problem.

Posted on January 26, 2010 by Jon

Although Warrior Fitness has it’s origins in the martial arts, you do not need to be a martial artist to benefit from my program. Since it’s inception, I have continued to test and refine the Warrior Fitness methodology to work with and help almost any level of fitness from couch potato to high ranking martial artist, and everyone in between.

The only real requirement is the certainty that you have a greater capacity, greater capability, and greater purpose to your life than you are living right now. You must desire to improve yourself for the better and be willing to fight for it. I only work with those who are willing to take massive action!

Awaken Your Inner Warrior!

Here are a few examples of how Warrior Fitness can help you to awaken your inner warrior….

For the father who wants to be in the best shape of his life in order to play with his kids and set an example of a healthy lifestyle that they will carry with them for the rest of their lives,
for the mother who, after a long day at work wants to de-stress with a brief, but intense workout that won’t leave her exhausted,
for the businessman who finds his waistline expanding, his health lacking, muscle sagging, and wants to do something about it,
for the performer who needs to control her breathing and nervousness before getting on stage,
for the amateur athlete or weekend warrior who realizes that the daily aches and pains are getting worse as they get older and want to be stronger, healthier, and more capable as he gets older,
for the regular people who have lives and families and other hobbies and don’t want to spend all day in the gym yet are ready for something more in their lives,
for the unconventional fitness enthusiast who doesn’t desire the globo commercial gym scene, and is looking for a low-tech/high yield approach to fitness,
for the fitness nut who’s tired of the same old treadmill and is looking for something extradinary,
And, of course for the martial artist who wants to get back into fighting fit shape while enhancing their martial art’s effectiveness by increasing how efficiently they move…

My objective in sharing Warrior Fitness is to help you meet your goals. To transform your life and share my passion for training with you. I honestly enjoy teaching people and helping them to realize their health and fitness goals; I simply love to see people “get it”. Allow me to help you reclaim your fitness and awaken your inner warrior!

PS – Sick of being average? Ready for extraordinary? Let me know how I can help you…
If you are ready for a Warrior Life, click HERE <<===

Are You FIT to be a Warrior?

Posted on January 25, 2010 by Jon

It goes without saying that the role of a warrior in society is to protect self and others. Yet, how many of us aspiring warriors don’t realize that health, fitness, and overall well-being are the primary qualities on the forefront of “self” defense? Most of us may train our entire lives without ever being involved in a dangerous altercation, but the same cannot be said about avoiding the dangers of lack of physical exercise such as osteoarthritis, ill health, heart disease, cancer, type II diabetes, and obesity to name a few.

Side Plank

Physical fitness (and proper nutrition!) plays a leading role in the prevention of these diseases and conditions, as well as in the protection of our overall health and psychological well being.

Many of us spend 40 + hours a week sitting in an office staring at a computer where the most exercise we get during an 8-hour stint is to walk to the bathroom several times a day followed by wandering into the cafeteria to see what pre-packaged garbage is waiting for us in the vending machines.

Then, often we come home from work exhausted (from what?) and flop on the couch to watch TV in order to “unwind” (again, from what?) before finally dragging ourselves upstairs and into bed for the night.

We have conditioned ourselves into laziness and inaction. Yes, I do mean “conditioned”. Conditioning does not only apply to being fit; it is possible to condition your body for anything, including being over weight, tired all the time, and to completely lack motivation for any type of physical activity. No wonder Americans are among the fattest people on the planet! (By the way, I am only picking on Americans because I am one; however the rampant increase in obesity is a worldwide problem and getting worse. Just look at recent news articles from the UK on the same subject.)

Challenges of Discussing Fitness

One of the challenges that arise when we attempt to discuss fitness in a meaningful way is that the term itself is extraordinarily vague. Some people think of a triathlon athlete as “fit” while others believe a power lifter is “fit.” Unfortunately, neither of these examples conforms to the actual definition of fitness; they are just two extreme ends of the spectrum.

Fitness Attributes

Fitness is essentially made up of nine different attributes:

Strength
Power
Agility
Balance
Flexibility
Local muscular endurance
Cardiovascular endurance
Strength endurance
Coordination

All of these components must be present to constitute a suitable definition of fitness.

Warrior Fitness Methodology

The Warrior Fitness training methodology blends all 9 of the above qualities together to construct a comprehensive fitness program applicable to all walks of life. This blended approach allows for a wide variety of options, based on each individual’s fitness needs, when crafting a complete program. The variety enables each program to be tailored specifically to the individual while still remaining true to the overall Warrior Fitness philosophy of health, fitness, and growth, balanced with recovery.

Warrior Fitness: Conditioning for Martial Arts

Warrior Fitness Book