Tag Archives: Martial Arts

NEVER Cocktail Your Training… Here’s Why

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NEVER Cocktail Your Training – Here’s Why…

Cocktail Training is a term coined by world renowned sports training expert, Dr. Tudor Bompa. It refers to mixing various exercise programs together, having arbitrary and even contradicting goals.

The basic idea is this – if you don’t have clearly defined goals and progressions when you train, you will, in effect, get nowhere. As I often say, random exercise selection leads to random results.

 Let Me Do the Heavy Lifting for You

Each program in the Warrior Fitness training library is specifically crafted to avoid the cocktail training effect and maximize your strength, conditioning, and skill development goals.

The entire catalog of stand-alone programs can be found HERE

However, if you’d like me to design a 1-month training program specific to your personal needs, goals, and unique situation, I am offering a special discount price on program design for today only.

Allow me to do the “heavy lifting” for you and design the perfect program to meet and exceed your goals. All you have to do is follow it and put in the sweat equity!

What’s included in each monthly program?

 

  • Professionally designed fat-burning, functional muscle & strength building, whole body workouts (video details of every exercise and written workout plans)
  • Complete performance nutrition program with shopping list and sample meal plans (if needed)
  • Guide to healthy supplements
  • Strategically programmed recovery strategies – flexibility, mobility, breathing exercises – to ensure consistent progress and results
  • Daily training practices
  • The Warrior’s Mindset training

 

Create a one month program for me <<===

 

Create a 2 month program for me <<===

 

Create a 3 month program for me <<===

 

NO Excuses!

With gyms shutting down again and the holidays coming up, most people rationalize (i.e. – make excuses) to themselves that it’s ok to be weak and lazy and “just take some time off from training”… You are NOT most people. Warriors are a rare breed who do not find excuses but find a way instead.

Do not slack off in your training. Now it is more important than ever to stay strong, healthy, and fit for whatever life throws at you.

3 Things I Do Every Day for Recovery

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I’m looking at the calendar and this year is winding down quickly. I swear, once we hit September the whole thing just seems to fly by!

And, since this year has been crazy (to say the least) for most of the world, I won’t be sorry to see it go!

But before the year ends, I’ll be turning 49. And, I have to tell you – my training has gotten more intense this year, not less. I feel better and stronger at 49 than I did at 29!

I train hard, but it’s my recovery strategies that I perform every day without fail that allow me to train as hard as I do, and to keep getting stronger (and stay injury free) as I get older!!

I’ve heard it said that if exercise is king, then recovery is queen. However, you want to say it, the key is that your recovery must be equal to, or even greater than, your exercise.

Unless recovery is a priority you will NOT be able to sustain intense training as you get older.

 Here are the 3 things I do every day to keep my body performing optimally…

 

  1. Daily Mobility Training – If you saw my social media posts over the weekend, you know that I highly recommend daily mobility training to keep your body healthy, strong, and injury free. We not only want to have increased range of motion on all our joints as we age, we want to be able to move pain-free as well!

Here is my complete daily mobility routine <<==

 

  1. Daily Breath Work – I’ve been studying breathing exercises for well over 20 years now and it’s something that I do every day to make sure I’m energized and healthy. The one greatest indicator of overall health and longevity is lung function – the greater lung capacity you have, the healthier and stronger you are! Breath is life.

My Evolve Your Breathing Program contains all you need to build lung capacity, increase energy, and create vital health. (also, you can get EYB for free when you pick up a copy of Shadow Strength) My qigong program, Vital Force is also an excellent reference for breath training and energy development.

 

  1. Pine Pollen – I have been adding this to my morning glass of water and it has made a huge difference in aiding my recovery from intense training. While not absolutely necessary, I do find that it helps give me an edge in my training! Get Pine Pollen<<==

“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? <<==

FREE Stay at Home Workouts

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Since all the gyms are closed and we are all stuck working out at home for the foreseeable future, I want to hook you up with a free copy of my WarFit Combat Conditioning program.

This hard-hitting program will build serious functional strength, torch fat like nobody’s business, and prepare you to face anything – including zombies!

So go HERE and grab yourself a copy on me.

 

This program usually sells for $37 but today you can pick it up for $0.

If you are financially able, and would like to donate something for the program, please do so HERE.

If you are not able to do so, don’t worry about it. Train and enjoy with my blessing! 🙂

 

Also make sure to go HERE and pick up my free follow along Joint Mobility Routine to keep you strong, mobile, and energized!

Health Practices for the Pandemic

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“You have power over your mind – not outside events. Realize this, and you will find strength.

Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.
The universe is change; our life is what our thoughts make it.”
– Marcus Aurelius

It’s pandemonium out there.

Schools closing,
Businesses closing,
Sporting events and concerts cancelled,
Store shelves empty like it’s the day before the blizzard of the century.

Outside events ARE out of control. But one thing always remains true, no matter what – You and you alone choose how to respond to these events. Everything is within YOUR internal control.

So how do you respond?

Do you feed into the mass panic? Do you feed into the hysteria and FEAR (False Evidence Appearing Real)?

Or do you respond like a Warrior, strong in mind and in body?

We humans have a certain knack for overly complicating simple things. We think that if something is too simple sounding, it can’t possibly work. But often the opposite is true.

Building vitality and creating optimal health are simple provided you follow a certain set of simple sounding, time tested practices.

Top 10 Health Practices for the Pandemic

    1. Drink plenty of water. Add fresh squeezed lemon juice first thing in the morning. (yes, you’ll pee a lot. Get over it)
    2. Eat more fresh vegetables and fruit (Notice that vegetables come first. That’s no accident. As for fruit, eat mostly berries and cherries – oh and some apples)
    3. Eat organic, free range, and/or grass-fed meat.
    4. Eat more healthy fats such as grassfed butter, almonds, avocados, eggs – yolk and all!, coconut oil, wild caught salmon – no farm raised fish ever!, extra virgin olive oil.
    5. Limit your grains, or at least go gluten free.
    6. Take cold showers (find out why here)
    7. Get outside on the grass barefoot for at least 20 minutes a day
    8. Go for a deep breathing walk in the fresh air and sunshine or practice Qigong outside.

 

9. Learn how to do standing meditation (see here)

10. Train for strength and power at least 3 times a week (see here)

10.5. Don’t forget to wash your hands. 🙂

Need more help? I am here to serve you.

10X Your Strength and Your Health HERE <<===

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!!!