Strength in the Deviation

Usually being deviant is not looked upon as a positive character trait.  However, as we shall see, what makes for a poor character trait is in fact a desirable outcome for increasing performance and injury prevention!

In this article we will explore how building strength into a deviation of “correct” form can create a built in safety valve that will increase your resilience and resistance to injury.

KB Pushup

 

The problem with always working on “correct” form in any endeavor (for our purposes here: fitness, martial arts, and athletics) is that no matter how well you perform a movement skill, there is always a possibility of moving outside the parameters of the perfect range of motion.  You do not live in a bubble! Whether through fatigue, unfamiliar or uneven terrain, accidental misstep, mental distraction, or being acted upon by an outside force – collision in sport or an opponent in a combative engagement – your movement WILL go awry.

Strength in the Deviation

So now that we established that you will never always have perfect form, how do we insure that any deviation from proper mechanics does not cause injury?  Check out the videos below for examples on how to increase strength throughout a range of motion by building a safety valve into your movement.  Strength in the deviation will not only increase resilience and injury prevention, but performance as well knowing that you have complete confidence in your movement!

Strength in the Deviation – Accident Proof Ankles

Strength in the Deviation – Wrists of Steel

Strength in the Deviation – Sledgehammer Training

Ready to increase your deviant behavior??? 🙂

Warriorship in the Modern World

These days it seems like everyone fancies themselves a warrior.  The word has become so overused in our society that the essence of it has become lost.  It seems that anyone engaged in any type of struggle, be it physical or not, has co-opted the word for their own personal bandwagon.

Originally, the word had just one interpretation – one who wages war.  This is a very strict and narrow definition, but probably the most accurate.  In this sense then, a warrior is a professional military or police man who carries a weapon and puts their life on the line day after day to protect our freedom and way of life.  In addition to putting their own lives on the line for us, professional warriors do one other thing that completely separates them from the rest of the population.  They are sometimes required in the course of their role as protectors and defenders to take a life.  This is a great responsibility that weighs on them heavily and one that only they are allowed to bear.  It is one critical distinction that many people who want to play warrior do not consider or perhaps even understand.

 Let’s Extrapolate A Bit…

If we extrapolate this idea of a warrior as professional soldier a little further, we can than begin to look at those who make a lifetime study and practice of the warrior arts.  These are the martial arts which are derived from the ancient warrior traditions of the world.  They come from India, China, Japan, Philippines, Indonesia, Russia, and others.  These traditions all have one thing in common – they were used hundreds, if not thousands, of years ago in real battle to save someone’s life.  Their wisdom, training methods, and skills were then passed on down the generations to those of us who practice them today.

As for me, I have never been in the military.  But I have spent over 30 years training in the warrior arts of Japan, China, and Russia.  I developed a system of physical training called, Warrior Fitness, based on my experience in the warrior arts.

However, in spite of this, I must state that I believe a true warrior is much, much more than a person striving for physical perfection in the gym – yes, no matter how hard or intense they are training.

More to This Warrior Thing

There is much more to being a warrior than merely struggling for something or training crazy hard in the gym.  A true warrior must have be a protector and defender of life.

This might be my own personal bias, but I believe a warrior has a greater responsibility, one of both self and others.  My perception has been colored, for the better, I think, by my teacher, Jack Hoban, author of The Ethical Warrior: Values, Morals and Ethics – For Life, Work and Service, and his mentor, Dr. Robert L. Humphrey.

spartan warrior

These 2 men are both true warriors whom I admire greatly.  Jack served as a U.S. Marine Corps officer and is a master level instructor in the Bujinkan martial arts.  Dr. Humphrey was a boxer and Marine Corps officer who survived the battle of Iwo Jima in World War II.  There is much, much more to both of their stories, but for now, we can sum up the essence of what it means to be a warrior like so:

“The Warrior Creed”

Wherever I go,
Everyone is a little bit safer because I am there.
Wherever I am,
Anyone in need has a friend.
When I return home,
Everyone is happy I am there.
It’s a better life! 

-Dr. Robert L. Humphrey

Everyone who calls themselves a warrior believes that they should possess greater strength, greater power, and greater skill; should they not also possess greater compassion for others and a greater sense of responsibility for helping others as well? 

For those who have the strength and the skill, but no accountability, they cannot be called warriors – they are merely thugs.

This Simple Practice RESETS Your Body

Let’s face it.  Some days we just need to hit the RESET button.  Whether due to stress, an accumulation of injuries, fatigue, or illness we need to find a way to RESET the body in order to allow its own natural healing function to take over.

Luckily, there is a very simple process whereby we can RESET ourselves and acquire a deep level of whole body relaxation.  It can be accomplished through the Yiquan training method of Wuji standing, otherwise known as Health Standing.

Wuji translates to “without poles” or “pre-heaven” meaning that yin and yang have not yet been determined.  It is a pure untapped potential and possibility.  It is from this untapped potential that we will begin to form a relaxed, connected body primed for internal power training.

Before we get into the particulars of the exercise, you need to know how to stand. Continue reading

We Were Once Warriors…

We Were Once Warriors…

For centuries the warrior has been the archetypical model of physical fitness and power.  This is due to the extreme nature of their training and overwhelming odds that they must have had to go through waging war in the ancient world.

The multifaceted development of skills required for the warrior’s brand of life and death combat is second to none.

Spartans

 

 

Warriors needed to be able to carry heavy loads over long distances on uneven terrain, wield heavy weapons while wearing armor, wrestle and engage in other forms of hand-to-hand combat, fight for hours or perhaps even days on end in mud, sweat, and blood, all while continuing to display power, coordination, agility, and speed.

This was not a game with a medal or trophy at stake, but their lives and the lives of their comrades in arms, not to mention the entire village or tribe who were relying on them for protection.  All of this placed immense demands on the warrior physically, mentally, and spiritually.

Today’s Training from Yesterday’s Triumph

The skills we know today as fitness, or strength and conditioning, depending on whether your term is all inclusive or a specific subset, all evolved over time from man’s need and ability to wage war.  In fact, one of the earliest examples of sport in the western world is from ancient Greece; we now call it the Olympics.  These early games were created as a way for warriors to channel their aggressive and competitive natures, while simultaneously allowing them to hone their battle skills, in times of peace.

So we can see from this quick look back in time that originally almost all athletics and sport competitions were based on the martial skills of the warrior and utilized as a way to sustain and practice those skills.

Now, working backward this time, is there a way to reverse engineer a warrior’s training regimen and use it to improve the components of martial skill, conditioning, AND athletic performance?  Absolutely!!

Try This Warrior Workout on for Size

1)  Heavy Sandbag Carry (Zercher carry, bear hug carry, over head carry) – 3 x 300 ft.

2A) Pike Push-ups on Fists – 4 x 10

2B) Mixed Grip Pull-ups (change grip each set) – 4 x SM

2C)  Loaded Airborne Squats (load up with clubbell, Kettlebell, dumbbell, or sandbag) – 4 x 5/5

3)  H2H Touch & Go Kettlebell Swings x 100

If you train in MMA…

NOW go punch, kick, knee, and elbow a heavy bag or have a partner hold focus mitts for 3 rounds x 3-5 minutes each!  How is your performance?

Or, if you’re really daring and want to test your mettle, now is the time to go spar with a completely fresh opponent for 3 rounds of 3-5 minutes!  How has your performance changed?

If you train in Bujinkan or other form of combatives…

Do the same as above but utilizing the basic techniques of your particular style.  For Bujinkan peeps that means try out all the Kihon Happo on a fresh uke!

My brand new WarFit Combat Conditioning Program is perfect for the warrior athlete who wants to build superhuman strength, endurance, and conditioning:

 

 

Theme for 2015 – Integrated Strength

New Years Day, 2015

Warrior Fitness HQ

Happy New Year, Warriors!

When I first began Warrior Fitness way back in 2008 the goal was simple – utilize my knowledge, training, and experience from several different disciplines under the broad heading of Strength & Conditioning to enhance the performance of martial arts.  I began by creating a unique series of functional training exercises that encompassed mobility, flexibility, strength, conditioning, balance, agility, coordination, and endurance. Continue reading

Momentum Based Training

I’ll let you in on a little secret…

I can be a little lazy when it comes to cleaning up my house.  I like to leave dishes in the sink overnight.  I don’t mind dropping clothes on the floor as I remove them for the night.  Some days my kitchen table looks like a tornado hit it.  Yes.  I can be sloppy.  But once I get going picking up one or 2 things, I start cleaning more.  Suddenly the clothes are in the hamper, the dishes are washed and put away, the table is neat, my desk is orderly, heck even the bathrooms are clean.  How does all this magic happen???  Easy.  One thing at a time.  One small task completed leads into another and another and another until, before you know it, it’s all done.  My house is cleaned by momentum.  Once I get started, it all falls into place.

Sometimes the cleaning and straightening up leads into my becoming even more productive in other areas of my life.  It’s like the small success in one seemingly unrelated area leads to improvements in other areas.  For example, this morning as I cleaned the kitchen, did the laundry, and started cleaning the master bathroom, I suddenly started having more ideas for my website, new workouts for my clients, my training programs, etc.  As soon as I finished the cleaning I used the momentum I’d built up and channeled it into brainstorming and writing.  As a result I now have several new ideas for Warrior Fitness 2015!  You’ll begin to see the fruits of my labor in the coming weeks and months as I produce and share it with you.

But does it have to be about cleaning?

Well, no.  That’s just the example from my life, today.  It can be anything.  Do 1 push-up and it leads to 2, then to 20, then to 100.  Eat one more vegetable each day for a week and see the effect.  Take a short walk every day and breathe deeply.  Do small things and build momentum.  Train for 5 minutes and let it lead to more.  Make one class a month.  Then one a week.  Stand for 5 minutes, then for 10, then for 30.  The key to training is consistency.  Build it through small victories and allow the momentum to accumulate.  By this time next year, looking ahead to 2016, you will be amazed at all the progress you have made!  Do it now!

strength

Santa Strength Workout

Santa Strength Christmas Workout 

 

For all the readers of the Warrior Blog and visitors to WarriorFitness.org

 

I want to take this opportunity to say thank you for all your continuous and unflagging support of Warrior Fitness throughout the year.  Your feedback and participation through all your emails and comments both on the blog, Facebook, and in person at the gym and at my workshops and seminars has been essential and inspirational to me.  You ALL help me to keep going!

In order to give back to you, I have put together this holiday workout program just for you.  Yes, you.  This plan will keep you strong and fit over the Christmas holiday and give you a head start when you jump into the New Year!

Have a very Merry Christmas and a Happy New Year!

Download Santa Strength Santa Strength Program2<<=========

Santa stength

Top 9 Posts From 2014

It’s that time of the year again.  Time for the Top 10, er… 9, best blog posts of 2014!

This year saw 2 distinct themes emerge: a critical examination of what internal power really is and its relationship to martial arts training, specifically, but not limited to, Bujinkan Martial Arts training, and the importance of daily practice in fitness and martial training.  So it’s no surprise that these 2 themes are heavily reflected in the following Top 9 posts of 2014.  ENJOY!!

top-9

Top 9 posts…

 

1. Internal Power and Bujinkan Training

2.  Training in the Elements

3.  Never Take Ukemi Again

4.  The Un-Natural Athlete

5.  The Warrior’s Way

6.  Best Way to Program Your Training

7.  My Morning Routine

8.  Weakest Direction Theory is BS

9.  A Glimpse Into Internal Power Training – The Push Test

Bonus Post – Reflections on 42

Reflections on 42

Tomorrow, December 3, is my 42nd birthday.  And, as anyone who has read Douglas Adam’s classic trilogy, The Hitchhiker’s Guide to the Galaxy knows, the answer to the ultimate question of life, the universe, and everything is 42.

Therefore, upon the occasion of my 42nd birthday I thought I might sit down and write out some reflections learned over the past 42 years.  They may not contain the answers to life, the universe, and everything, but they are a good start!

42-the-answer-to-life-the-universe-and-everything

 

  1. Family first, always.
  2. Brothers can be best friends.
  3. Best friends can become brothers.
  4. Nothing is as wonderful, or truly terrifying, as holding your newborn child in your arms for the first time.
  5. Those feelings do not lessen as the children get older.
  6. Life does not happen to you, it happens FOR you.
  7. If you find yourself majoring in minor things, STOP.
  8. Never be bored.  There is too much to do, too much to learn, too much to experience, and life is too damn short.
  9. Always train, even when you don’t feel like it.
  10. Especially when you don’t feel like it – that’s when the biggest breakthrough appear!
  11. Don’t find excuses, find a way.
  12. Meditate, don’t medicate.
  13. There is still nothing like the first sip of freshly brewed coffee first thing in the morning.
  14. Have strong values and know what you stand for before you are ever challenged.
  15. Never compromise your values to please someone else, you will always regret it.
  16. Go to church.
  17. Pray – it helps.
  18. Have a daily health maintenance routine. Here is my Morning Routine.
  19. Workout at least 3 times per week.
  20. More is not always better.  Only better is better.
  21. Oftentimes the obstacle is the path.
  22. Life happens fast – pay attention!
  23. Be fiercely independent yet smart enough to accept help when needed.
  24. Master your craft.
  25. Read something motivational/inspirational/educational every day.
  26. Persistence and determination alone are omnipotent.
  27. Train more than everyone else, it adds up quicker.
  28. There is a level slightly beyond excellence called outstanding – strive to be outstanding!
  29. Always listen to advice from people you respect, but make up your own mind.
  30. Use zero-based thinking.
  31. Always be kind to people, you never know when or how it will be returned.
  32. Protect others.
  33. Always buy the highest quality foods you can afford – your family’s health is too important not to.
  34. Put coconut oil in your coffee!
  35. Always maintain a childlike sense of wonder about the world, but never be childish.
  36. Remember that the only thing you can ever control is not what happens to you, but your reaction to it.
  37. Find your mission and dedicate your life to it.
  38. Never be afraid to look foolish.
  39. Do not sit around waiting for things to happen – take action to make things happen!
  40. Timing is never perfect so just do it!
  41. Know the wisdom of when to be patient.
  42. Understand that happiness is a choice you make ever day.

bday cake

Mega Warrior Birthday Sale Announcement <<==============

Research of Martial Arts (Book Review)

I love reading martial arts books.  Over the course of my career, I have probably read hundreds of them.  There are currently a dozen or more on my book shelf.  I had to get rid of some that I no longer read to make space for the ones I constantly go back and refer to over and over again.  Unfortunately, in recent years martial arts books have become boring and predictable.  They have little real content and lots of pictures of techniques that don’t really mean anything unless you are taught them in person.  I literally cannot remember the last martial arts book I read in the past few years that was worth talking about.  Until now… Continue reading