Tag Archives: internal strength

The Effective to Efficient Continuum of Training

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What’s the difference between being effective in your training and becoming efficient?

When you first started to drive a car, you sucked at it, right? You couldn’t turn on the radio and the turn signal at the same time, and I’ll bet when you tried to wave at someone outside on the sidewalk, you turned the wheel in the same direction too. 

In short, you were a disaster.

Gradually, with practice, you got better and better at driving until you became effective. Meaning you could get yourself from point A to point B without crashing or otherwise screwing up.

Now, after years of driving you can effortlessly change lanes, check your mirrors, adjust the air conditioning, change the radio station, and carry on a conversation without even thinking about it. You slowly but surely moved from merely an effective driver (accomplishing the act of driving) to an efficient driver (accomplishing the act of driving with minimum effort AND maximum effectiveness).

Your martial arts training and your strength training are the same.

You cannot hope to progress beyond a basic level if you are just effective at your techniques or exercises. You must move across the continuum from effective to efficient. From mundane to master.

 How can we define efficiency?

Here’s the easiest definition – Efficiency = Useful Work / Total Work

 Look at any martial arts master at the top of his game. He is supremely effective (otherwise he wouldn’t be a master) BUT he’s also extremely efficient in his movement and energy expenditure. The master moves with grace under pressure, with strength and power refined and focused, and an effortlessness that defies belief. His mind and body perfectly integrated, he can do this all day. 

How do you progressively move from effective to efficient? 

Yes, it’s a matter of time and practice of course. But what else?

Throughout the ages, master martial artists have developed specific regimens of solo (and paired) training exercises to hack into the nervous systems software and update the code to bypass years of trial and error. This way they have laid out a clear path of progression for the savvy practitioner to follow step-by-step from effectiveness to efficiency to mastery.

 

Specific Training + Frequent Practice = Massive Results

 

What are the specific practices required?

That, my friends, is the subject of the next article… 🙂

 

“He Opened My Eyes to Budo…”

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Way back in 2009 I started studying this weird, rarely talked about, even more rarely taught aspect of traditional martial arts called internal power.

To say it opened up my worldview when it came to martial arts training would be a huge understatement!

Now, to put it in perspective, I’d been training in martial arts since I was 10, and I’d trained with high level masters all over the world. But I was blown away by this stuff!!!

I’m reminded of what Ueshiba (the founder of Aikido) said of his Daito Ryu teacher, Sokaku Takeda who taught him these internal power exercises – “He opened my eyes to budo”

To me, this training is really the underlying essence of budo. It creates a powerful body for any martial artist, no matter the art. And it gives those who are in the know a tremendous advantage!!

What is Internal Power?

I think it’s best to start with the basics.  What is internal power and how can it useful to the practitioner of any and all martial arts or combat sports?  Let me state this at the outset to hopefully clear up a rather unfortunate misinterpretation of IP.

Internal Power is physical.

It’s not some mystical mumbo jumbo or a throwing chi balls type of nonsense.

It is actually a way of conditioning the body through specific solo training exercises and paired partner training. The training method spans thousands of years and has been handed down through the ages within the warrior traditions of India, China, and Japan.  It is a body technology with a set method and detailed process of instruction that simply cannot be learned by osmosis.  It must be explicitly taught.

 

The basis for the method is what is known as the union of opposites or In Yo Ho, in Japanese.

By creating opposing forces within the body (up/down, left/right, front/back) through the use of intent – your own mental direction using imagery, feeling, and visualization – we begin to increase the mind-body connection to a remarkable degree.

Through the solo training exercises we condition and strengthen the entire fascia network, as well as tendons and ligaments, throughout the body.  This process serves to create a connected body through the center so that when ‘one thing move, everything moves’.

How Can YOU Learn This?

So when I had the opportunity, I put all my knowledge into a program called Integrated Strength back in 2015. This program lays the foundation of combining internal power with the warrior’s system of functional strength.

Thus in the Integrated Strength Program I have combined the two methods to create a fully integrated system of developing human strength potential.

This complete system of Internal Power Development AND Unusual Strength is presented to you for the FIRST TIME EVER inside the Integrated Strength Training Program.

I refined and added to that body of knowledge in the next installment of internal power training called Shadow Strength in 2019.

Shadow Strength contains a unique set of exercises drawn from traditional martial arts designed to utilize breath, posture, and mobility to build superhuman levels of strength and resistance to injury.

 

 

 

 

 

And this year I released the newest program in my internal strength series called The Power Protocol which takes all of the training so far to the next level.

The goal of The Power Protocol program is singular in nature – to cut through the morass of myth and misinformation and give you a practical, proven, results-driven method for building real martial power no matter who you are, what martial art you study, or how you’ve been let down by unknowing or unscrupulous teachers in the past.

This program is your one-stop-shop for developing knock-down, drag out power for any martial art from the inside out and the outside in. After following this program, you will be stronger, tougher, more durable, flexible, and resistant to injury.

Not to mention the ability to hit like a truck out of nowhere and be almost impossible to take down, throw, or joint lock without your express compliance

These 3 programs contain the most powerful training I’ve released publicly to date.

Now you can save 50% on all 3 powerful programs here <<==

If you train in martial arts, you owe it to yourself to grab this package and get started – your training will NEVER be the same!

A Stronger Core, NOW

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So, I’m in the middle of training one of my oldest clients and one of the exercises in the set happens to be a push-up on a medicine ball.

Now, we’ve done this exercise at least 100 times together, but this time as I demonstrate it she makes an astute observation – “your core is doing all the work, isn’t it?”

“Yup.”

In fact, we’ve had this conversation many times, but repetition is the mother of skill, so I continue…

“Yes. Actually, any exercise, if done properly, is a core exercise.

For example, when you assume the push-up position, your legs are tight and heels pushed back – squeeze the quads. Your glutes are tight – squeeze your butt. And you must brace your core isometrically.

This means you tighten your entire midsection as if you were about to be gut punched – got the image?

ALL movement and strength translate through your core, so the better you can integrate your breathing with your movement with your alignment through the center of your body the stronger, more powerful, and more injury-resistant you will be! (read that again)

The BEST “Core” Exercise

“In fact, I continued, do you know what the best “core” exercise is? A heavy overhead press.

Why?

Because, as we said above, all strength translates through your core and your entire midsection must be braced to support the weight over head. This isometric bracing of your core is a powerful way to get very strong!

Now, when you do that in every exercise (bodyweight or kettlebell or otherwise), guess what you are doing?

That’s right – you’re training your core to fire in every movement which not only stabilizes the body but enhances your strength and power output as well. Add in the breathing and you are superhuman!

Here’s a video on how to perform the perfect push-up.

Note the emphasis on the core tightening and the breathing!

 

Looking to take your push-up game, and your core strength, to the next level?

Master your strength with the Push-Ups for Internal Power program

 

Which Program is Best for YOU?

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I get asked this question all the time – Jon, which one of your programs should I start with?

And the answer is, it depends on your goals. So in this article I’m going to give you a set of general guidelines to help you decide which program is right for you.

Quick disclaimer before we get started: ALL of my programs are designed to increase functional strength, improve mobility/flexibility, and build your health and energy reserves. Even though my training is forged in the crucible of martial arts, you do NOT need to be a martial artist to reap all the benefits from any of my programs.

 So here goes…

 If you are a martial artist looking to unlock the methods of internal power which make ANY art powerful and useful than I recommend starting with Integrated Strength, Shadow Strength, or The Power Protocol. Each one of these looks at the secrets of internal power and strength from a slightly different perspective to guide you into becoming an all around power house in your respective art.

 If you are a weekend warrior looking for the edge in your strength and conditioning training, I suggest the WarFit Program or Sledgehammer Domination which are designed to build superior levels of functional strength, burn fat, and increase all around endurance.

If you are looking to build up your energy reserves and recover faster from all your training and life stress, I suggest Evolve Your Breathing or Vital Force. Both these programs will balance out your workouts and help build health, energy, and give you the edge in your recovery.

And lastly, if you are a man in the over 40 crowd, I highly recommend Strong(er) Over 40 and Dad Strength. These programs will guide you to growing stronger as you get older, along with building and keeping your levels of testosterone high!

At any age and in any life circumstance, keep training, keep pushing, keep growing, and always keep challenging your perceived limits!

If you want all the best that Warrior Fitness has to offer brought to you each and every month, then I highly recommend signing up for the Warrior’s Inner Circle. Here is where you get my most up to date training information plus 4 free stand alone programs!!

Random Training = Random Results

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One of the biggest problems rampant among many types of fitness programs is that random training yields random results.

It is difficult to measure progress when the parameters are constantly shifting.

In order for the body to produce an adaptation for improved performance in life, sport, or martial art, we must apply specific stimulus as per the SAID Principle (Specific Adaptation to Imposed Demand).

This basically means that the body adapts with a specific type of fitness to any demand which is imposed on it.

When the same exercise is performed for too long, the body adapts to the stresses of each set and the adaptations or returns get smaller and smaller.

Once it has adapted to the stress, then it’s time to change or increase the stress or else we fall into that trap of diminishing returns.

Usually though it takes the body a period of 4-to-6 weeks to adapt and then it is advisable to begin changing exercises.

This does not mean that we need to completely throw away everything we have been doing; far from it. An exercise or drill can be changed by increasing intensity, increasing volume, decreasing rest periods, or increasing complexity or sophistication.

Warrior Fitness Training Principle # 9:

Specific Training + Frequent Practice = RESULTS

Instead of training randomly and getting less than ideal (random) results, a properly organized training program with incremental progression of increasing complexity and sophistication will actually prepare the body much better than a set of random skills strewn together with a nebulous outcome in mind.

How do you properly organize a training program for internal strength? <<==

Train the Body, Everything will Follow

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How do you get great at so many different facets of martial art at one time?
 
What one thing can you do to bring up your game across the board, no matter what are you practice?
 

Train the body.

 
✅ Want to get better at grappling? Train the body
✅ Want to get better at striking? Train the body
✅ Want to get better at weapons work? Train the body
✅ Want to become more powerful? Train the body
✅ Want to become harder to throw? Train the body
 

Why does this work?

 
Your body is the delivery platform for every skill in martial arts. Thus, if you properly condition the body, you improve your ability to acquire higher and higher levels of skill across the board. Build a stronger foundation and the tower can go much higher.
 
Once you build a highly conditioned body for martial arts, all your other skills instantly become much easier to train.
 
Instead of focusing on all the many different skills, weapons, tactics, techniques, etc. in the martial arts, look at the one commonality between them all – YOU. To be more specific, your body.
 
If you put in the work at the level of conditioning the body, ALL your skills improve. You are focusing your energy on creating a body specific for budo. This type of training precedes all of your techniques. It builds a stronger, broader foundation so that any skill you choose to work on is automatically improved!
 
Over the past 30 years of training in martial arts, I have been privileged to cross-train in many different arts from Jujutsu to Karate to Russian Systema to BJJ and MMA to Krav Maga and Combatives to Internal Arts and weapons training. In each of these I was able to, not only hold my own, but develop a remarkable degree of skill in a very short amount of time – why?
 
 
Do you want to keep struggling to reach your full potential or do you want a specific, proven, step-by-step system to get you there?
 

The Year of Strength

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I have dubbed 2020 “The Year of Strength”.

Why?

Because in strength is what holds us all together.

The strength of love.
The strength of family.
The strength of relationships.
The strength of community.

Yes of course the strength to physically defend ourselves and others. But also the mental strength to make the right choices. The spiritual strength to move past our own physcial and mental/emotional limitations and still be able to keep going when people depend on us or circumstances align against us.

The strength of character to do the right things even when no one is watching or holding us accountable.

The strength of will to persevere no matter what type of challenges life may throw at us.

In my philosophy, as you know, physical training is the microcosm of the macro. The strength of body translates over into all aspects of our lives and our psyche. Being stronger physically makes all of us more useful to each other and of course harder to kill. 🙂

So look forward to much more coming your way to give you all the tools you need to strengthen all 3 parts of yourself – physical, mental, and spiritual – from Warrior Fitness this year.

Happy New Year, my friends. Let’s make it a STRONG one!

Stronger Every Day!

PS – Looking for a crucible of physical training to put yourself through this year? Want to come out stronger, harder, leaner, and vastly healthier in just 6 short weeks? Warrior Fight Club training starts tomorrow – get in on the action HERE!!!

Why Body Skills are Critical to Martial Arts

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Body skills are the foundation of ALL martial and athletic movement.

In fact, in my mind, they are the foundation of all good, powerful, pain-free human movement!

What are body skills?

They are the qualities that connect, support, mobilize, and strengthen the body from the inside out. They create a highly resilient, dynamically stable body that underpins all other skill acquisition. In short, you want to get better at the specific skill sets within your martial art, quickly – train the body!

Learn how to develop high level body skills for martial art 

The Trinity of Training for Health and Strength

The ancients who created yoga, qigong, and various systems of martial arts knew a thing or 2 about training the body as a whole, integrated unit and not a series of disparate parts.

In fact the word yoga means “to yolk” or to unite together.

Each separate system that came down to us from the ancient world had one thing in common no matter where they originated…

They all utilized breath, posture, and movement to create a balanced healthy body, energetic, and free from pain.

When you combine exercises using all 3 modalities you get a powerful synergistic effect on health and strength that modern methods lack.

Learn exactly how to unite all 3 here =>

Shadow Strength utilizes a proprietary set of exercises drawn from traditional martial arts and trained in a unique combination to skyrocket your internal strength, power, and resistance to injury.

Using breath, posture, and martial mobility, Shadow Strength breaks down the barriers to superhuman strength and an unbreakable body.

Learn more here =>> http://warriorfitness.org/shadow/

21 Day Wuji Standing Meditation Challenge

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21 Day Wuji Standing Meditation Challenge

Why Wuji?

The health preserving and sustaining effects of Wuji Standing have been documented in hospitals and medical clinics across China. 
The reason this practice has such a profound impact on health and recovery from exercise is that the standing meditation acts like a system-wide reboot for the whole body.

It stimulates the nervous system, increases circulation, and raises energy levels, while providing deep relaxation for both mind and body.

Aches, pains, old injuries, muscular tensions, and imbalances are highlighted and brought to the forefront by this method and then slowly dissolved over time and completely released.

The practice provides a way of completely relaxing and letting go of the muscular tensions in the body, while the correct alignment of the bones delivers support, creating a profound neutral and relaxed, almost buoyant state.

As the whole body and mind are exercised, both relax and stimulate the nervous system, increasing circulation, opening the joints, and raising energy levels for a feeling of overall well-being.

This exercise looks easy from the outside. After all, you’re just standing there and not moving. However, there is a lot going on inside: the breath and qi (energy) are moving.

This exercise is a challenging, sometimes frustrating, yet highly beneficial and rewarding practice. The only way to truly appreciate it is to experience it for yourself.

Wuji Standing Challenge Instructions

Learn More…

Shadow Strength utilizes a proprietary set of exercises drawn from traditional martial arts and trained in a unique combination to skyrocket your internal strength, power, and resistance to injury.

Using breath, posture, and martial mobility, Shadow Strength breaks down the barriers to superhuman strength and an unbreakable body.

 

The Strength of Structure (and How to Train It)

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As we discussed in the previous post (see here), all martial movement must be based on a platform of both mobility and stability. Today we will discuss stability.

Kamae is much more than just a stance or ready position. It is the platform from which all movements are made and from which all techniques are delivered. Your kamae is quite literally the foundation upon which your entire martial art practice rests.

A weak, or structurally flawed, kamae will limit the amount of power delivered and reduce the effectiveness of every technique employed. Conversely, a strong kamae is the key to the effective execution of all your techniques. A strong kamae carries the support of the ground and efficiently conducts that power through the user with minimal noise creating, in effect, a transparent power.

“You can’t shoot a cannon out of a canoe.”

Water provides a very poor base of support to maximally fire a cannon ball thus it will not travel very far. This is exactly what happens with a poorly constructed kamae. So much power bleeds off in different directions that the mean effect of the movement is extremely reduced and more energy is required in order to compensate for the inefficiency.

How Do We Build a Strong Kamae?

There are many different forms of strength training but only a few, very specific, methods of strengthening the structure (kamae). The key to strengthening structure, as you will see, is training the connective tissue – fascia, tendons, and ligaments, and strengthening the bones, rather than working on muscle. The benefits of this type of training are enormous; not only does having a stronger structure increase the effectiveness of martial movement and techniques, but also acts as a natural form of injury prevention by improving the strength and elasticity of the tissues and increasing the body’s overall resilience.

We will examine 4 main ones here from the EARTH section of Warrior Fitness working on strength, structure, and stability.

Loaded Carries – These provide a unique challenge to the body as they are a type of moving isometric exercise. Kettlebells or dumbbells are a great place to start, but loaded carries can be done with just about anything.

There are 3 basic loaded carries we will discuss here:

  • Farmer Walk – Hold 2 kettlebells at the sides and go for a walk. Try to maintain a neutral balance and move from center.
  • Rack Walk – Hold 2 kettlebells in the rack position and go for a walk. Try to maintain a neutral balance and move from center.
  • Overhead Carry – Hold 2 kettlebells overhead and go for a walk. Try to maintain a neutral balance and move from center.

Static Holds – Unlike lifting or carrying, static holds can be done anywhere with zero equipment. They also place a great emphasis on strengthening connective tissue for supporting the body.

  • Static Kamae Hold: Pick a kamae and hold it for time. The goal here is to relax in position and allow the connective tissue to do the work, not the muscle.
  • Static Push-up: Hold the top, middle, or bottom portion of a push-up for time. The goal here is to relax in position and allow the connective tissue to do the work, not the muscle.
  • Partial Lifts – Partials allow you to develop the connective tissues and bones in a way that full range of movement lifting cannot. By doing partials you are supporting more weight than you would be able to in a full range lift.

  • Push Testing – The push test is a very practical way of testing the quality of one’s solo training for internal power. The body, when properly trained, acts as an omni-directional structure.  This allows the practitioner to neutralize any incoming force by diffusing it throughout the structure rather than having to surrender to it or resist against it.

 

I cannot over emphasize how critical this type of training is to your development as a powerful martial artist. Not only does this type of training condition the connective tissues, bones, and muscles, but it forms the body into a cohesive unit that is both resilient and powerful.

Study this well, my friends!

Check out my bestselling Integrated Strength Program for more complete trainiing information…