Anaerobic vs Aerobic Conditioning

Our conditioning program will focus on two separate, distinct forms of training. We must target both our anaerobic and aerobic systems. Anaerobic training means to conduct an activity without oxygen. Anaerobic events, such as boxing, wrestling, and grappling, require muscles to contract at maximum intensity for short periods of time. An example would be a combination thrown in boxing or a take down in wrestling. Combat athletes MUST train anaerobically Aerobic exercise is classified as low to...

Paralysis By Numberalysis

You may be familiar with the expression paralysis by analysis. Paralysis by analysis occurs when someone overanalyzes a situation or problem. By overanalyzing the situation, they never make any real progress and are hence left paralyzed. Paralysis by Numberalysis takes place when an individual paralyzes his future gains and improvements by becoming satisfied with a certain number of repetitions. It happens all the time. Most people simply lack the willpower and resolve to continually challenge...

The Heavy Bag Makes Cowards Of

I have designed this Warrior training manual with exercises that can be performed without equipment. With this said, it just doesn't feel right to exclude the heavy bag. I am obviously biased towards the heavy bag because of my background in boxing but I can guarantee that it will not take long for you to feel the pain on the bag. If you have the chance to purchase your own heavy bag, I strongly recommend it. You can usually find a nice 80-pound bag at most sports shops or even online at one of...

Sprint Training

Sprint training is a great way to build explosive speed and anaerobic endurance. Interval work increases your anaerobic threshold while sprint training teaches you to explode with power and aggressiveness. A Warrior that can combine sustained anaerobic endurance with explosive power is a BAD MAN (or WOMAN) Sprint training is intense and can be completed fairly quickly. As with interval training, I do not recommend consecutive days of sprint training. Give yourself a day to recover following...

Set Goals For Yourself

Up until this point, I have discussed the quest towards success and your desire to be the best. We all make statements such as I want to be the best'. This attitude is necessary for success but unfortunately it is often difficult to determine whether or not we are in fact the best'. We must learn to measure our progress. By setting goals for yourself, you can monitor your development. You must set goals that can be measured and tracked. Goal setting is an important process that allows you to...

Vitamin B2 Riboflavin

Riboflavin is needed for tissue repair and healthy skin. It converts fats, proteins and carbohydrates into usable energy. It aids in cell respiration and the formation of antibodies. Food Sources Dairy products, green leafy vegetables, whole grains Vitamin B-3 Niacin Niacin converts fats, proteins and carbohydrates into energy. It is important for proper brain function, healthy skin, nervous and digestive systems, and blood circulation. Food Sources Meat, poultry, fish, nuts, whole grains,...

Warrior Nutrition

Let me start this chapter with a few IMPORTANT words of advice. Do not throw away your hard work by neglecting nutrition. Let's quickly review the first rule of the Warrior's Creed. It reads as follows. I will train with the utmost intensity, dedication, and desire. The exercise routines in this training manual are intense in nature. They will challenge you physically and mentally. You can expect to be sore from the workouts enclosed in this guide. As a Warrior, you will follow the creed by...

Warrior Stretching

There are a variety of opinions regarding the importance or lack of stretching. Unfortunately, most of these opinions are derived from self-appointed experts or those looking to target a new niche market. The fitness industry is notorious for developing new markets to over exploit and over charge. Consider the sudden development in core training products. It amazes me that someone can attach a rope to a medicine ball and all of a sudden have a 100 revolutionary breakthrough in fitness....

We Often Become What We Believe

We often become what we believe - believe in yourself and you will accomplish your goals. There is no substitute for confidence. Know that you belong and always show your confidence. Confidence is a very important concept. It is defined as a feeling or consciousness of one's powers or of reliance on one's circumstances. Regardless of your goals in life, you must approach them with confidence. You must know that you have the ability to achieve anything. Your only limitations are those that you...

You are what you eat from your head down to your feet

I am sure you remember this old saying. Keep these words in mind when you shove the next piece of food down your mouth. I hear a lot of guys say, I train my ass off but I eat a bunch of crap. Just think about how this statement applies to our old saying. Basically, when you eat crap, you are crap. Forget about all the crap and get ready to develop a nutritional program that will push you to the next level. Notice how I use the phrase nutritional program rather than the term diet. There is an...

Superman Pushup

Superman Twist Exercise

Perform this version of the Superman from the upright pushup position. This exercise will strengthen the core and challenge your balance. Use an alternate hand and leg position ex. left arm and right leg . Exercise both sides. Isometric Backhold - Curl up your upper body and knees and hold. It will not take long for you to feel this one strengthening your back. Isometric Backhold - Curl up your upper body and knees and hold. It will not take long for you to feel this one strengthening your...

Forget The Bullshit

Knee Hug Calf Raise

Now that we know the importance of core strength, let's look at how we achieve this goal. First and foremost, you can forget about all the bullshit that you are accustomed to reading in fitness magazines or seeing on TV infomercials. Everyone wants to sell you a new miracle abdominal strengthening device. Forget about this bullshit and let's get down to business. You do not need ANY equipment to develop a powerful, functional core. The Warrior's core routine will give you a six-pack while...

Divebomber Pushup

Finger Pushups

The Divebomber Pushup is one of the best Bodyweight exercises available. This exercise will effectively strengthen the upper body unlike any other pushup. This exercise is excellent because of the vast range of motion that is involved. It is important to practice bodyweight exercises that target as many muscle groups as possible in a single, coordinated fashion. The Divebomber Pushup is a perfect example 1. Begin with your feet wide apart. Your butt will be pointing up with your head looking...

Reverse Pushup

Reverse Pushup

Another great exercise that is a close relative to the Wrestler's Bridge is the Reverse Pushup. Perform this movement by pushing upward with your arms and legs in a simultaneous fashion. Another variation to the traditional Wrestler's Bridge is to hold yourself in the upright position of the Reverse Pushup. You will hold yourself from the hands and legs while your head remains off of the ground. Give it a try.

Stop Drop And Roll

Stop, Drop, and Roll is an excellent exercise that you should definitely include in your routine. This exercise is similar to the Burpee conditioning drill. Begin in a standing position 1 , drop into a squat position 2 , and thrust down to a lying position 3 . Steps 1-3 are exact to the Burpee. From Step 3, roll over onto your back 4 . Explode up to your feet 5 . You will end this movement looking in the opposite direction. Continue with this drill in a back and forth manner. This exercise is...

Burpees

Begin in a squat position with hands on the floor in front of you 1 . Kick your feet back to a pushup position 2 . Immediately return your feet to the squat position 3 . Leap up as high as possible from the squat position 4 . Repeat, moving as fast as possible. This is one of the best conditioning exercises available. Burpees will fatigue the upper and lower body while simultaneously developing stamina and explosive power. If you compete as a combat athlete, be sure to include these in your...

Kinesthetic Awareness Proprioception

A close relative to balance is known as kinesthetic awareness. Kinesthetic awareness is the body's ability to maintain a center of gravity. Kinesthetic awareness is one of the most underrated and underdeveloped components of most athletes. It is the ability to sense the movement and position of the body. Kinesthetic awareness is the ability to know where your body parts are in three-dimensional space. This sense of awareness is required for every movement we make. Kinesthetic awareness is...