Archive for the ‘hard work’ Category

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

double kettlebell cleans x 15 reps

resistance band Sumo high pulls x 15 reps

leg lifts x 20 reps

specific warm up (5 minutes)

stone loading set up and practice

strength (20 minutes)

stone** loading x 3-3-3-3-3 reps

**Note:  substitute a keg as needed

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

dumbbell rows x 10/10 reps




I have often said that weakness invites aggression. In nature, the strong eat the weak and the fast eat the slow.

Why do people think they are exempt from this cycle of nature?

The “popular” culture is just the opposite. Excellence, winning, and being first are shunned.  The people are mainly soft, fat,  and weak, but many thinks that’s okay.

It is not okay!

I see young guys who can’t change a flat tire on their car. They don’t mow their own lawn. Manual labor is not even considered an option if they want some money.

A hard day’s work would probably kill them.

That is why I am thankful for the people who stand up and do something to reverse this mess. I network with some of the strongest people on the planet. They are strong mentally and physically.

They, like myself,  refuse to accept the status quo.

Coaches are in a unique place to make a difference for the better.

I commend every coach that stands up and says that being a wuss is unacceptable!






You hear the phrase, “Do what you love!” pretty often. It’s popular and safe and cushy.

However, that is  not the path to progress.

Doing what must be done is what gets results, whether you love it at the moment or not.

Force of will is needed to do what you just don’t feel like doing, but know that you should.

It doesn’t let you wuss out or leave you any wiggle room to get around it.

The work has to be done.

The results follow the work, it’s just that simple.

If you do the hard work, even when it is inconvenient, you’ll probably get to do what you love after a while.

The process has to be completed. There are no shortcuts.

(below–Strongman Bud Jeffries doing heavy plate rows)





In this simple, outdoor setting this guy works up to 50kg for reps with gadas (maces).
That amount of weight on a barbell is no big deal, but when you are swinging it around your head, it’s almost impossible.
It can be done though, watch this guy in action!

No one gets  strong by accident!

If you don’t want to lift heavy, don’t come in.


I have read a  number of articles about the “Dad bod” and I was disappointed  to see yet another step downward for men in our nation.

Men used to be strong because they had to be just to get through a grueling days of manual labor.

Strength is still required today for those fighting the bad guys.


What about guys who are not doing manual labor or fighting wars?

Don’t you need to be strong still?

The answer is yes!

No man is entitled to a strong body, you have to earn it.

Don’t fall for the easy way out with all the “Dad bod” garbage.

Guys, if you have a family, you  NEVER should let yourself be weak.

You are your family’s final line of defense against the bad guys!

In your home, on your block, in your city it falls on you to be the one to defend your family to your last breath.