I’ll never forget my first fight. In fact, the thought of it even now gets me all worked up. I’m not sure exactly how old I was, maybe 6 years old, but I know I was in 1st grade. This little boy, who had a reputation of being the class bully, was picking on a girl I liked. Her name was Autumn. She had bright blue eyes and hair so blond it was almost white. My first crush. Continue reading
Many trainers and coaches tend to look at the current rage of joint mobility protocols as recent innovations in sports science and training. Everyone is talking about mobility for health, mobility for prehab or injury prevention, mobility for warm-ups, mobility for fending off the ravages of aging. Everyone is talking about the benefits of increased range of motion for sport performance and martial art training enhancement. And, just to be perfectly clear, this is a good thing. They are all correct. Mobility training is the rage for a reason. Continue reading
It may sound strange coming from a guy who’s entire professional life revolves around fitness and martial arts, but I actually hate working out. Is this some sort of blasphemy against the almighty deity of fitness? Is it hypocrisy? Do as I say, but not as I do? Nope. Not even close. Continue reading
When it comes to the question of stretching, there are opinions all across the spectrum. Some experts contend that you should never stretch at all since it deforms the tissues, destabilizes the joints, and makes the body more prone to injury. Then, on the completely opposite side of the scale, is the other camp which swears that stretching is an absolute must prior to any activity (up to and possibly including sex) as it is a way to warm-up the muscles to prevent injury.
So, who is right? Continue reading
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!
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?
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
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 <<==
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.
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!
1. Are the Warrior Fitness workouts applicable to beginners?
Absolutely! The workouts in the Warrior Fitness program are completely scalable based on your level of fitness. Each exercise is explained step-by-step.
2. Is nutrition covered in the book?
Nutrition is an important aspect of a complete, healthy lifestyle, but is not discussed in the Warrior Fitness book. My own personal ideas about nutrition can be summed up fairly simply though. Eat lean proteins, lots of fruit and vegetables, and some complex carbohydrates. Eliminate or reduce white sugar, white rice, and white flour from your diet. Drink plenty of clean water and green tea.
3. Does the Warrior Fitness program teach Amatsu medicine , a traditional system of Japanese Natural Medicine taught by Hatsumi Soke?
No. I have not been taught any Amatsu medicine within the context of my Bujinkan training.
4. Is this program just Junan Taiso (basic stretching exercises used as warm-ups for martial arts practice)?
No. The Warrior Fitness book provides a comprehensive program consisting of joint mobility, flexibility, strength, conditioning, breath work, and recovery. Much more than simply junan taiso exercises.
5. Do I have to workout every day?
You do not need to do a full workout, but I highly recommend doing some movement everyday! Joint mobility work, combined with breathing exercises can take as little as 15 to 20 minutes in the morning. It’s a great way to start your day!
6. How much time do the Warrior Fitness strength and conditioning workouts require?
The workouts contained in the Warrior Fitness book are designed to be fast and effective. You can achieve a quality workout in 15 minutes, if you are short on time. Longer workouts can also be programmed, depending on how much time is available.
7. Do I need a gym membership for this program to work?
Definitely not! Warrior Fitness workouts are designed to be done anywhere with little to no equipment necessary.
8. How do I fit in working out and the skill training for my martial art?
Excellent question. This is where scheduling and time management skills come in handy. Time will not simply appear out of thin air. You must make time. However, the most important advice I can give on this topic is that if you do not have time for both skill work (martial art training) and conditioning, skill work must take the priority! You are training to be a martial artist after all.
9. Is this book applicable only for those training in the martial arts?
No. This book is certainly not just for people in the martial arts. The exercises and ideas contained within are applicable to anyone of any range of fitness and ability. Pick up a copy today and see for yourself!
Please feel free to email me here with any additional thoughts or questions concerning the book.