Let’s talk about what it takes to achieve success in your fitness and martial art training…
Here is the Warrior Fitness simple formula for training success:
Specific Training + Frequent Practice = RESULTS
Here’s an example of my Daily Personal Practice from earlier in the week that works on specific movement patterns I am trying to enhance and strengthen…
Which culminated in a new exercise I created based on those skills and movement patterns… 🙂
The Sword and Shield Protocol
To perform the exercise, snatch a kettlebell and hold in overhead carry. Clean a club with the other hand and perform mills while stabilizing the kettlebell overhead. Give it a try and let me know how you do.
“All-round sports training must include the capability of coping with unexpected and sub-optimal conditions”
– Mel Siff, PHD author of Supertraining
In a recent post, Are You Practicing Wrong, I covered why I think the idea of “perfect practice” is utter nonsense when it comes to training yourself how to improve at pretty much any skill.  In this post, I’d like to take it a step further and talk about how crucial Imperfect Training is to your overall development as a warrior. Continue reading →
Here is the list I put together of my Top 7 Exercises for Warrior Training. Not that these are the ONLY exercises you should do or would ever need but, if I were forced to narrow down my selection to my top 7, these would be my picks.
The great thing about this list is that if you were to just do these 7 exercises combined into a progressive training program, you would get amazing results of strength building, metabolic conditioning, fat loss, and endurance. The side benefits would also include greater core strength, agility, and coordination. So go forth and add these to your training program!
1. Clubbell Mills / Reverse Mills
2. Jumping
Any type of jumping is not only excellent conditioning for explosive strength, but also mandatory for a warrior. You must be able to leap out the way of a sword strike or over an obstacle! So, whether it’s box jumps, tire jumps, broad jumps, lateral jumps, etc, they are all important and necessary training.
3. Pull-ups
Warriors need pulling strength.  Get on the bar, the rope, the tree branch, or even the monkey bars at the local playground and start pulling! Change up your grip each set.
4. Push-ups
Most people consider push-ups a basic exercise and only know a handful of variations. I consider push-ups an amazing developer of whole body strength, coordination, and agility with almost limitless variations – ask my clients! 🙂
5. Tire Flips
Whole body strength and power plus the added satisfaction of flipping a 400 lb tire. Simply badass!
6. Ground up lift
This can be any lift from the ground up to overhead. Use a barbell, dumbbells, kettlebell, sandbag, keg, small child, whatever!  Clean and press it. Snatch it. Jerk it. Turkish Get Up it! Just lift it!
7. Sledge hammer swings
These are simply awesome for conditioning, developing striking power, and super-transferable nonstop core power. Plus they are fun as hell and great for stress relief after a bad day!
Bonus exercise – KB Swings
You are your weakest link! For most people their posterior chain is a weak area on the body. This exercise will fix it. Oh yeah, if you still think you need to do more cardio, try banging out a few hundred reps of these bad boys!
What exercises would you include as part of your top 7? Drop a comment below!
Ready for a 6 week program that will explode your development as martial artist?
Ready to take strength and conditioning to a whole new level?
Ready to become agile, mobile, and hostile?
Ready to blow away all your former training plateaus?
Ready to build insane mental toughness and work capacity?
Training here at Warrior Fitness Gym is so much fun that sometimes after classes I find myself still wanting to train. Well, last night was one of those nights.
I’ve been playing around with 2 handed clubbell training in my own daily personal practice so I figured I’d put together a quick, impromptu workout for myself with this as the center piece. Continue reading →
