Medicine ball workouts deliver a potent blend of strength, power, and endurance training, making them essential for anyone aiming to build muscle, elevate athletic performance, or boost cardiovascular stamina. This simple yet versatile piece of equipment can transform your routine by targeting various fitness goals through dynamic exercises.

In this guide, I’ll explore specialized medicine ball workouts crafted to enhance strength, power, and endurance. You’ll also receive expert advice on selecting the perfect medicine ball for your needs. You’ll find detailed routines designed to push your limits, from effective muscle-building circuits to high-intensity interval training.

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Choosing The Right Medicine Ball

Selecting the right medicine ball is crucial for getting the most out of your training. Here are some tips to help you choose the perfect one:

Weight and Size

The medicine ball’s weight should challenge you but still allow for proper form and control. Beginners should start with a lighter ball (4-6 pounds), while more advanced users can opt for heavier options (10-20+ pounds). The ball’s size should be comfortable to handle during various exercises.

Material and Grip

Medicine balls come in different materials, such as rubber, leather, or synthetic blends. A ball with a good grip is essential, especially for exercises involving throws or slams. Choose a material that feels secure in your hands and won’t slip during intense movements.

Durability

When using the medicine ball for high-impact exercises like slams, ensure it’s built to withstand repeated force without breaking down. Slam balls, specifically designed for such activities, are often more durable than standard medicine balls.

Bounce vs. No Bounce

Depending on your workout needs, you may want a medicine ball with a bounce (proper for wall throws or partner exercises) or a no-bounce version for slams and other high-impact moves. Consider what exercises you plan to do most frequently and choose accordingly.

Cost and Brand

While you don’t need to break the bank, investing in a quality medicine ball from a reputable brand can ensure longevity and performance. Look for user reviews and recommendations to find a ball that suits your needs and budget.

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The Benefits of Medicine Ball Workouts

Medicine ball workouts offer a unique combination of benefits that traditional weights just can’t match. Here’s why you should consider incorporating them into your routine:

Functional Strength and Power

Med ball exercises often mimic real-world movements, helping you develop functional strength and explosive power. These movements translate directly to better performance in sports and daily activities.

Core Engagement

Almost every med ball exercise challenges your core. Whether slamming, twisting, or lifting, your abs, obliques, and lower back get a serious workout, helping to build stability and improve posture.

Versatility

The med ball offers various exercises targeting different muscle groups. It’s a one-stop shop for diverse and effective training, from full-body workouts to isolation moves.

Increased Coordination and Balance

Many med ball exercises require balance and coordination, enhancing your body’s overall athleticism and making you more agile in everyday movements.

Cardiovascular Conditioning

Med ball circuits and intervals can quickly elevate your heart rate, making it an excellent tool for cardio conditioning that builds strength and power.

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Best Ways to Incorporate Medicine Balls into Your Training

Knowing how to incorporate medicine ball training effectively into your routine is essential to maximize its benefits. Here are some tips:

Warmup and Mobility: Start your workout with med ball drills that promote mobility and activate key muscle groups. Try a series of med ball rotations, lunges with a twist, or overhead slams to get your blood flowing and your muscles ready for action.

Strength and Power Circuits: To add variety and intensity, include med ball exercises in your strength and power circuits. Moves like med ball slams, rotational throws, and weighted carries can seamlessly integrate with traditional strength exercises to enhance explosiveness and muscle recruitment.

Cardio Finishers: End your workout with a med ball cardio finisher to burn extra calories and improve endurance. Short bursts of high-intensity med ball exercises like wall balls or alternating slams can push your heart rate into the fat-burning zone.

Full-Body Workouts: Dedicate an entire workout to med ball training once or twice a week. This can be particularly effective for developing full-body strength, power, and endurance, especially when you’re short on time but want a comprehensive workout.

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5 Medicine Ball Strength Exercises

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1. The Medicine Ball Workout For Hypertrophy

To build muscle with a medicine ball, focus on higher rep ranges and keep your rest periods short. Circuit-style training is ideal, as it keeps you engaged, elevates your heart rate, and maximizes muscle fatigue for optimal growth.

Hypertrophy Circuit A

Perform three to five rounds of Circuit A. Complete each movement for 10-15 reps and rest for 45 seconds between exercises. Feel free to take a one- to two-minute break between rounds.

A1. Medicine Ball Pushup

How to: Start by placing one hand on a medicine ball and the other on the floor, keeping your body straight from head to heels. Bend your elbows to lower your chest toward the ball, then push back to the starting position. Maintain a straight body to avoid lower back strain. Try alternating hands or using both hands on the ball for added difficulty.

A2. Medicine Ball Split Squat

How to: Hold a medicine ball at chest level and step one foot forward into a split stance. Lower your hips until your front thigh is parallel to the floor, then push through your front heel to return to the start. Keep your torso upright, and avoid letting your front knee go past your toes. To increase the intensity, hold the ball overhead or extend it forward.

A3. Medicine Ball Russian Twist

How to: Sit on the floor with your knees bent and feet elevated, holding the ball with both hands. Lean back slightly, then rotate your torso to one side, bringing the ball toward the floor beside your hip. Return to the center and rotate to the other side. Keep the movement controlled, and consider extending your legs or lowering the ball for added challenge.

Rest 2 to 4 minutes before advancing to Circuit B.

Hypertrophy Circuit B

Perform three to five rounds of Circuit B. Complete each movement for 10-15 reps and rest for 45 seconds between exercises. Feel free to take a one- to two-minute break between rounds.

B1. Medicine Ball Single-Leg RDLs

How to: Hold a medicine ball in front of your thighs and balance on one leg. Hinge at the hips while extending the free leg behind you, lowering the ball towards the ground. Return to the starting position by squeezing your glutes and driving your hips forward. Keep your torso straight, and avoid rounding your back. Switch legs after completing the set.

B2 Medicine Ball Bentover Rows

How to: Hold a medicine ball with both hands, bend at the hips and knees, and keep your back flat. Pull the ball towards your chest by bending your elbows and squeezing your shoulder blades together. Lower the ball back to the starting position with control. Ensure your back remains straight throughout the movement and avoid using momentum.

B3. Medicine Ball V-Ups

How to: Lie on your back with your legs extended, and hold the medicine ball above your head. Lift your legs and upper body simultaneously, reaching the ball toward your toes. Lower back down with control, keeping your core engaged. Hold the ball closer to your feet or increase the range of motion for an added challenge.

2. The Medicine Ball Workout for Full-Body Strength

Full-body strength workouts focus on hitting those moderate rep ranges while allowing for slightly more extended rest periods than hypertrophy training. Although you won’t max out with heavy barbell lifts, the extended rest ensures you maintain proper form and fully recover before your next set, helping you build strength effectively and safely.

Complete 5 rounds of the following full-body circuit. Rest for 60 seconds between exercises, and take a solid 2-minute break between rounds.

Medicine Ball Front Slam (8 reps)

How to: Stand with your feet shoulder-width apart and hold the medicine ball overhead with both hands. Forcefully slam the ball in front of you, using your entire body to generate power. Bend your knees slightly as you slam. Keep your core engaged, and use your legs to absorb the impact. If available, use a sand-filled ball for added safety.

Medicine Ball Over-the-Shoulder Tosses

How to: Hold the medicine ball with both hands and stand with your feet shoulder-width apart. Twist your torso to one side, then toss the ball over your shoulder, using your core and hips for power. Retrieve the ball and repeat the toss on the opposite side. Keep your movements controlled and engage your core throughout.

Medicine Ball Spiderman Pushup

How to: Start in a push-up position with one hand on the medicine ball and the other on the floor. As you lower your body, bring one knee towards your elbow on the same side. Push back up to the starting position and switch sides. Maintain a stable core and avoid letting your hips sag during the movement.

Medicine Ball Forward Lunge

How to: Hold the medicine ball at chest level and step one foot forward into a lunge. Lower your hips until your front thigh is parallel to the floor and your back knee nearly touches the ground. Push off your front foot to return to the starting position. Alternate your legs with each repetition, and keep your torso upright throughout.

Medicine Ball Superman

How to: Lie facedown on the floor with the medicine ball extended in front of you. Lift your arms, chest, and legs off the ground while holding the ball, squeezing your glutes and lower back muscles. Lower back down with control and repeat. Keep your movements slow and deliberate to effectively engage your posterior chain.

3. The Medicine Ball Workout for Explosive Power

This medicine ball power workout boosts your athletic performance by focusing on fast-twitch muscle fibers and dynamic movements. Each superset targets different aspects of power—vertical, rotational, and lateral—giving you a full-body challenge that will enhance your strength, speed, and agility.

Power Superset 1
3 Rounds – Rest 90 seconds between rounds.

Medicine Ball Vertical Throw (5 reps)

How to: Stand with your feet shoulder-width apart, holding the medicine ball at chest level. Bend your knees slightly, then extend your hips and legs explosively while throwing the ball as high as possible.

Medicine Ball Squat Jumps (5 reps)

How to: Hold the medicine ball at chest level and stand with your feet shoulder-width apart. Lower into a squat position, then push through your heels to jump explosively into the air. Land softly, reset, and then go into the next squat.

Rest 3 minutes

Power Superset 2
3 Rounds – Rest 90 seconds between rounds.

Medicine Ball Side Throw (5 reps)

How to: Stand with your feet shoulder-width apart and hold the medicine ball with both hands. Rotate your torso to one side and throw the ball sideways against a wall or to a partner. Catch the ball and repeat on the other side.

Medicine Ball Split Squat Jump (3 reps per side)

How to: Start in a split squat position with one foot forward and the other extended back, holding the medicine ball at chest level. Lower into the split squat, then explosively jump and switch your legs in mid-air, landing in a new split squat position. Continue alternating legs with each jump.

Rest 3 minutes

Power Superset 3
3 Rounds: Rest 90 seconds between rounds.

Medicine Ball Side-to-Side Slam (3 reps per side)

Stand with your feet shoulder-width apart, holding the medicine ball overhead with both hands. Slam the ball down to one side of your body, then quickly pick it up and slam it to the other side. Continue alternating sides. Use your core and legs to drive the movement and maintain a steady rhythm.

Medicine Ball Skater Jumps (5 reps per side)

Hold the medicine ball at chest level and stand with your feet shoulder-width apart. Perform a lateral jump to one side, landing on one leg while bringing the ball across your body. Jump to the opposite side and repeat. Keep your movements explosive and use your arms for momentum while focusing on balance and control.

4. The High-Intensity Medicine Ball Circuit Workout for Endurance

Boost your cardiovascular endurance and stamina with this high-intensity medicine ball workout. Designed to keep your heart rate elevated and push your limits, this workout combines explosive movements with minimal rest to enhance your aerobic capacity and overall endurance.

Endurance Circuit 1

3 Rounds. Perform each exercise for 45 seconds, followed by 15 seconds of rest between exercises. Rest for 1 minute between rounds.

• Medicine Ball Slams
  How to: Engage your core and use your entire body to slam the ball down with maximum force.
• Medicine Ball Alternating Toe Touches
  How to: While lying on your back, hold the ball above your chest and reach for your toes with alternating legs.
• Medicine Ball Burpees:
  How to: Incorporate the ball into your burpees by holding it while you perform the jump and push-up.

Rest 2 minutes.

Endurance Circuit 2

3 Rounds. Perform each exercise for 40 seconds, followed by 20 seconds of rest between exercises. Rest for 1 minute between rounds.

• Medicine Ball Thruster
  How to: Sit on the floor with your legs elevated, twisting the ball from side to side to engage your obliques.
• Medicine Ball Mountain Climbers
  How to: Place your hands on the ball and alternate, bringing your knees toward your chest in a rapid, high-intensity motion.
• Medicine Ball High Knees
  How to: Hold the ball at chest level and perform high knees, driving each knee up as you keep the ball steady.

Endurance Circuit 3

3 Rounds. Perform each exercise for 30 seconds, followed by 30 seconds of rest between exercises. Rest for 1 minute between rounds.

• Medicine Ball Wall Throws
  How to: Stand against a wall and throw the ball against it with as much force as possible, catching it on the rebound.
• Medicine Ball Plank Passes
  How to: Start in a plank position with the ball under one hand. Pass the ball to the other hand while maintaining a stable core.
• Medicine Ball Jump Squats
  How to: Hold the ball at chest level as you perform jump squats, focusing on explosive power and height.

The 77-year-old actor talks exclusively to M&F about reprising the iconic Kreese, his friendship with Sylvester Stallone, and how karate and a sense of perspective shows him the way.

Martin Kove has been learning from the best in the business for his entire career and one of his first films paired him up with the legendary actor, Sean Connery.

“It was not only one of my first jobs, it was one of my best,” says the Brooklyn native. “I’m in the business two years, and I get a call to be his stand in, in The Anderson Tapes (1971).” Looking up to his hero, Kove would later ask Connery for his advice, as the young upstart mulled over the offers for his future acting career. Should he go back to school or get out there and build up his portfolio?

“He said to me, ‘Young man, if you can do antiquity, you can do anything,’ meaning if I can do the classics, why bother going back to school?”

Years later, the two would meet again but this time it was on the tennis court rather than a movie set. Of course, Kove relished scoring points over the Scottish superstar. “And he’s screaming (expletives) and yelling, and I’m cracking up, hysterical, and I say to myself, ‘Wow, I’m playing tennis with James Bond, and he curses just like me,” he laughs. Kove has continued to work with the who’s who of showbiz ever since.

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Martin Kove Has Learned To Roll With The Punches

By 1975, with a number of movies and television spots under his belt, Kove joined the cast of Capone, a move that also starred his old friend Sylvester Stallone. “We had an old German clockmaker, and he was our personal manager in the early ‘70s,” shares Kove. “He would get Sly jobs, like the occasional usher in a theater, and he would get me a job like Santa Claus in a department store. [laughs]”

The two would work together once again on Death Race 2000 and later Rambo: First Blood Part II, but during our chat, Kove shares a little-known fact: He almost joined the Rocky series too. “We got in the ring, and, I don’t remember if it was Rocky II, or Rocky III casting, but I was there, and Carl Weathers was there, and I made the mistake of getting in the ring (Kove smirks), it was a very short bout, you know, because (Sly) hits hard, and it’s OK, back in those days you expected that, but you can’t go in there expecting to beat him because he’s good, and Carl (was) good too. Sly trains a lot, he still does, and working with him on Rambo, we had a lot of fun.”

More recently, as Stallone wrapped the forthcoming second series of Tulsa King, Kove sent over some Cuban cigars as a gesture to his longtime pal. “He’s wonderful … very creative,” he says.

The ‘80s were a heady time for Kove, since he not only appeared in Rambo II, three Karate Kid movies, and numerous other projects, but also took a major role in Cagney & Lacey. Like Sly, Kove has never been afraid to train hard, and learned Okinawa-te Karate under the revered black belt, Gorden Doversola Shihan.

While shooting the famous car window punching scene for The Karate Kid Part II, Kove had to power through the glass himself because the special effects failed. “It hurt, and it was tough,” he shares, explaining that he never liked the resulting ‘honk’ of the nose given to him by Mr. Miyagi, because he was so invested in the Kreese character, and felt it took his power away. Still, the dedicated actor understood the cleverness of it, and gave cinema one of its most physical and yet comedic scenes.

Martin Kove Says Karate Is Great for Focus as He Also Provides Youngers With Perspective

From then, until now, Kove has rarely been off our screens with appearances in numerous projects including Walker, Texas Ranger, The Goldbergs, and in 2018, he agreed to return as John Kreese in the exciting Karate Kid spin-off series, Cobra Kai.

“When they came to me for the series, I said I was not interested in playing him as he was in Karate Kid I,” he tells M&F. “I said I wanted to play him with a bit more vulnerability. And, if you write him tough and hard, let’s find out why he is that way…my character has a great arc now.”

In Cobra Kai, Kove can still be seen fighting on screen as he trades blows with his enemies. He’ll only swap out with a stunt double (Ken Barefield) when the action or directors require it. The global fan base of Cobra Kai will have to wait a little longer to see that character arc, however. With Part 1 of the final series now on Netflix, and Parts 2 and 3 will drop next year.

Now in its sixth season, the show continues its huge success. But despite this, Kove is really not defined by Kreese. He’s still as willing as ever to push himself out of his comfort zone. To that end, Kove entered Season 30 of Dancing with the Stars back in 2021. While he was voted off first, that’s hardly the point for someone who is still enjoying new physical challenges well into his 70s. Kove says that a love of exercise has always been what drives him forward and thanks karate for the lessons it has taught him.

“I really love karate because of what it does for the discipline, and for your focus on other things,” he explains.

Kove starts each day with a period of meditation and works regularly with a personal trainer to keep fit. He also loves to work out on his exercise bike.

With no desire to slowdown, either on the bike or with his career, Kove is still as busy as ever. Among many upcoming projects, he’s currently working on a Western-themed comic book, and is hoping to make that into a television series.

Kove has also been approached about making a book on his life in order to cover the epic 50 plus years that he’s achieved in the entertainment business. “So many times, as artists, we forget our accomplishments,” he notes.

Giving back, Kove also likes to motivate younger generations of actors by putting their fear of rejection into proper perspective, living by the ethos that, “if they don’t give you the job, it’s their mistake.”

You could do a lot worse than listen to a gentleman who offers such hard-earned wisdom. In a Mr. Miyagi like exchange, Kove tells M&F that in any endeavor, it is important to take a breath, and realize who you are rather than lose yourself in the quest to please others. John Kreese may not define the actor, but Martin Kove has soaked up the best qualities of his characters, and his talented peers, and is approaching 80 years of age with the same energy that he had as that young upstart who scored against Sean Connery on the tennis court.

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The Olympia has become a force all its own in sports, and one reason why is the athletes themselves. The Olympia stage has been the platform for many of bodybuilding’s greatest rivalries, and their face-offs have only added to the show’s significance. These ten rivalries, listed in chronological order, show exactly why the 60th Olympia at Resorts World in Las Vegas, NV, on Oct. 11-12, will be a destination for thousands and have the attention of millions around the world.

By mixing things up with these squat variations, you’ll not only build strength but also enhance mobility, stability, and functional movement, leading to better performance both in the gym and in everyday activities.

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The Top 5 Squat Variations

Belt Squat

What Is The Belt Squat?

If you have this in your gym, do not avoid it. The belt squat involves a special machine or setup that allows the lifter to squat while a belt attached to a weight source is worn around the waist. This setup removes spinal loading, allowing for squats without the traditional barbell on the back.

Why It’s Superior:

• Spinal Decompression: Reduces stress on the lower back while still allowing for heavy loading, making it suitable for individuals with back issues.
• Isolated Leg Development: Effectively targets the quads and glutes without compromising technique due to load on the spine.
• Increased Range of Motion: Allows for a deeper squat without the risk of losing stability.

Technique Considerations:

• Maintain a neutral spine and focus on driving through your heels.
• Ensure proper setup to avoid excessive forward lean; keep the torso upright.

Dual Kettlebell Goblet Squat

What is the Dual Kettlebell Goblet Squat?

The dual kettlebell goblet squat involves holding a kettlebell in each hand at chest level while performing a squat. This variation emphasizes proper squat mechanics and core stability.

Why It’s Superior:

• Enhanced Stability: The positioning of the kettlebells requires greater core engagement, helping to stabilize the torso throughout the squat.
• Improved Mobility: This squat variation promotes better squat depth and mobility in the hips and ankles due to the upright torso position.
• Muscle Activation: It effectively targets the quadriceps, glutes, and hamstrings while also engaging the upper body for stability.

Technique Considerations:

• Keep your elbows tucked to maintain a strong grip and prevent leaning forward.
• Focus on pushing through your heels and keeping your chest up throughout the squat.

Axle Bar Zercher Squat with Heels Elevated

What Is The Axle Bar Zercher Squat?

The Axle Bar Zercher Squat involves holding an axle bar (a thick barbell) in the crook of your elbows while performing a squat. Elevating the heels with plates or a wedge shifts the focus more onto the quads.

Why It’s Superior:

• Quad Emphasis: Elevating the heels increases the angle of the knees during the squat, placing greater emphasis on the quadriceps.
• Core and Upper Body Engagement: Holding the bar in the crook of your elbows challenges your core and upper body, enhancing overall stability and strength.
• Versatility: The Zercher position allows for a more upright torso, which can improve squat mechanics and reduce stress on the lower back.

Technique Considerations:

• Keep your elbows close to your body and maintain a firm grip on the bar to prevent it from slipping.
• Elevate your heels to the desired height and focus on driving through the midfoot and heels during the ascent.
• Ensure your chest remains up and your core engaged throughout the movement.

Barbell Box Squat

What Is the box Squat?

The box squat involves squatting down to a box or bench, which helps control depth and reinforces proper squat mechanics.

Why It’s Superior:

• Improved Squat Mechanics: By squatting to a box, lifters can focus on maintaining proper form, particularly at the bottom of the squat.
• Explosiveness: The pause at the bottom position, where you briefly sit on the box, allows you to generate explosive power on the ascent.
• Reduced Knee Stress: The box squat reduces forward knee travel and controls range of motion (ROM), which can alleviate pressure on the knees, making it a safer option for those with knee issues.

Technique Considerations:

• Pull the bar into the upper back, root your feet into the ground, and sit back into the squat as you descend.
• Keep your core braced and your chest up to avoid leaning forward.
• Avoid bouncing off the box—control the descent and ascent coming to a complete stop on the box while maintaining tension, then drive up explosively for maximum effectiveness.

Safety Bar Hatfield Squat

What Is The Safety Bar Hatfield Squat?

The Safety Bar Hatfield Squatis performed using a safety squat bar where it rest on your shoulders while holding on to the squat rack or other handles to help stabilize the load. This squat variation is named after powerlifter Fred Hatfield, who popularized the technique.

Why It’s Superior:

• Enhanced Stability: The use of the hands on the rack or handles provides extra stability, allowing for greater control and focus on leg drive without compromising form.
• Increased Load Capacity: The added stability from the rack allows lifters to use heavier weights, making it ideal for building lower body strength.
• Improved ROM: Extra stability will allow for full body irradiation and tension allowing the body to move through deeper ranges of motion to improve quality movement and maximal muscle recruitment.

Technique Considerations:

• Keep your chest up and engage your core throughout the movement.
• Use the handles or rack for support but avoid pulling too much with your arms—let your legs do the work.
• Focus on driving through your full foot and maintaining a strong, upright posture.

As a girl with two older brothers, May had an early introduction to pro wrestling when the siblings would watch the bodyslamming action on television, and like countless kids before them, would use the sofa cushions as makeshift crash mats in order to practice the moves. Unlike her brothers, however, May’s passion to learn those moves properly, and perform them in front of excited crowds has taken her all over the world. “My brother’s kind of went on to do other things, but I’ve always loved wrestling,” she tells M&F.

While May made her debut in 2019, she had already proved herself a team player by taking on other roles such as ring announcer, showing a willingness to ‘pay her dues’ in order to work her way up the ranks. Less than 4 months after her debut, she wrestled her first match for the established ‘Progress Wrestling’ promotion. But with Mariah May making a name for herself so quickly, was she concerned about doing too much, too soon? “I was actually going (to the Progress show) as crew, to help out,” explains the opportunist, who took head of the time-tested tradition of always bringing your ring gear to an event even if you are not booked on the card. “I’ve always said that I would rather fail than not try at all,” she explains.

Of course, making a name for herself is one thing, but financing the mission to become a megastar on the mat is another task entirely. “I’ve done a lot of different things,” shares the gorgeous grappler. “I used to work in accounts, I used to be a secretary, I used to sell plumbing parts, I used to model.” With payoffs for rookie wrestlers on independent shows barely covering gas, May has never been afraid of working hard to reach her goals.

Mariah May places missions and plans ahead of hopes and dreams

“Dreams are sweet. It’s nice to have dreams when you are a child, but I’m not a child,” explains the star. “I’m about to wrestle for the world title at Wembley Stadium, and that’s not a coincidence, that’s not lucky, that’s not a meteoric rise (like) you’ve never seen before for no reason. It’s because I scheme, I plan, and I figure out what I’m going to do, why I’m going to do it.”

Indeed, May had already picked up a wealth of experience in countries including the U.S. and Japan and picking up multiple titles before signing with All Elite Wrestling in 2023. She started out with AEW as a supporter and “understudy” to Toni Storm but has since stepped out of her mentor’s shadow, brutally attacking women’s champ Storm in the storyline, and also winning the Owen Hart Foundation tournament to boot.

As a fan of the late, legendary Hart brother, May also added some “callbacks’ to her move set, including his iconic missile dropkick, in order to lift the heralded trophy. Incredibly, Mariah May’s earlier opportunity to debut with Progress Wrestling came as a result of Toni Storm being unable to appear as scheduled. Thus, these two warrior’s careers were intertwined long before their partnership and subsequent rivalry in AEW, but now May is hoping to topple Toni and become the bigger star. “I think I’ve been overshadowing her for the past eight months, but this is absolutely the final curtain call for Toni Storm, so to speak,” says the motivated challenger to the AEW Women’s Championship.

pic.twitter.com/VxRrz0fFow

— Mariah May ♡ (@MariahMayx) July 12, 2024

Another important issue that separates wannabe pro wrestlers from main event talent is fitness. Fortunately, May understands this, and has even uploaded her fitness routines to YouTube. “The gym has always been a constant thing for me,” she explains. “I was severely underweight when I left high-school, secondary school. So, I was 18 … and a big thing for me was figuring out nutrition, and reading, and teaching myself.”

As a wrestler, May has gained weight by concentrating on quality proteins and healthy fats in order to build muscle and recover from the rigors of the road. Getting to grips with longevity, May also says that she asks herself how she can use a portion of her gym session towards staying injury free. “How can I protect myself? So, If I have an hour in the gym, maybe some of my time is best spent stretching,” she explains.

Mariah May’s success is an inspirational story for anyone with a goal to accomplish

“I think if you really want something, I don’t like to make excuses, because there are so many examples of people who have been successful in their field, and when you look into how they got there, and you watch interviews, and read up on it, it’s because of just purely hard work,” notes May. “That’s how you’re gonna become successful, because you might see me and think, like; ‘Oh, she gets to wrestle at Wembley, but you haven’t seen every failure, and believe me the list is extremely long, before I got there, and all the heartache, and all the tears, all of that before I got here, but it’s because I knew what I wanted, and I wasn’t going to stop working hard. And, with that does come rejection, and does come failure, but you will get there — you just have to work hard.”

ALL In takes place at London’s Wembley Stadium on Sunday, August 25

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Click Here for AEW ticket information.

Fans of Season 1 will already know that Stallone portrays Dwight Manfredi, a Mafia member from New York City who falls out with fellow gang members and soon becomes a fish out of water in Tulsa, Oklahoma. As Manfredi gets to grips with a new environment and questionable escapades in order to generate cash, he finds himself torn between enemies old and new. And, spoiler alert, as season one closes, Manfredi is arrested in the final episode.

Fortunately, the success of season one meant that the Rocky and Rambo star was quickly signed up for a second outing and will be back to cause more chaos. The king is back!

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‘Tulsa King’ Series 2: What we know so far

Stallone fans have been locked on the screen legend’s Instagram account, where he is known to provide frequent updates on projects. “Tulsa is his for the taking,” explained the star in a recent post, meaning that Dwight was likely to be released from jail in order to continue his “business” interests in Tulsa.

In fact, as the new trailer shows, Manfredi was released, but on a 3 million dollar bail, and has been charged with the attempted robbery of a federal agent. He pleads not guilty, and it appears that while he awaits trial, he plans to build an empire that he can eventually take legit. Along the way, Manfredi meets more rivals who are less than eager to give away ground however, and the promise of further insanity ensues.

“The thing is, things don’t really belong to people, unless they have the balls to take ’em,” asserts Manfredi, in the trailer that has amassed 3 million views in a matter of days, demonstrating the audience’s appetite for the shows return. Stallone has also revealed that scenes in series two were filmed with the participation of indigenous people who shared “sacred customs” for the show, adding to it’s authenticity.

When is Tulsa King season 2 expected to air?

Sylvester Stallone has confirmed via Instagram that Tulsa King season 2 returns to Paramount+ on September 15, 2024. (In the US and Canada). International markets will have a premier date of September 16.

Watch the trailer

For more updates from Sly himself, follow him on Instagram. 

Many people, including Jackman himself, felt that the star had retired his claws after 2017’s critically acclaimed Logan. “When people would ask me [to reprise the role], including Ryan, every five seconds, I was like: I’m done,” he told The Guardian last year. But Jackman was convinced to return when he realized how much fun he would have on a Deadpool movie: “I just wanted to do it and I felt it in my gut.” Plus, he says: “I get to punch the sh** out of Ryan Reynolds every day.”

Having played Wolverine since X-Men back in 2000, Jackman knew that such fun would also come with hard work, but it appears that he prepped for the movie with his trademark gusto and wowed his trainer, Beth Lewis with his efforts. “Not only did Hugh get jacked… he also got super strong, stayed healthy for performance, and achieved a VO2 max of 59 ml/min/kg,” shared the coach via an Instagram post on August 16, 2024.

Hugh Jackman earns 59 ml/kg/min VO2 max Score

VO2 max (maximal oxygen uptake) is a measurement of the amount of oxygen that an individual can utilize during challenging exercise. It is a score that points to aerobic endurance, so it illustrates a persons cardiovascular and performance capacity The VO2 max score actually refers to the maximum milliliters of oxygen that can be consumed by a person, per kilogram of bodyweight, per minute. These results are usually obtained in a dedicated lab and involve the subject wearing a mask connected to a machine that observes the respiratory rate, and a strap to measure heart rate. As the intensity of the exercise increases, the oxygen uptake reaches a peak before the subject can no longer exercise (moving from aerobic to anaerobic metabolism), providing a maximum result.

Workout Tips

How to Improve Your VO2 Max

Increase your VO2 max to recover faster and hit the iron harder.

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So, how does Jackman’s score of 59 compare? An average VO2 max score for a 55-year-old man would usually clock in at 32-35, meaning that the Wolverine’s rating is actually firmly within the “Excellent” bracket that begins with a score of 40. Simply put; Jackman is right up there. “With this level of fitness, he actually will be doing this till he’s 90!” quipped Lewis.

As her accompanying video demonstrates, the muscular movie star gave his all in the gym in the run up to Deadpool & Wolverine, engaging in traditional weightlifting moves such as deadlifts, cable work, and explosive power moves. If you want to be more Wolverine-like yourself, you can improve your own VO2 max score by ramping up your own oxygen uptake with challenging exercises that get your heart pumping such as high-intensity training (HIIT) or resistance training, but remember to mix this with low intensity sessions in order to allow your body to recover and adapt.

“Nobody works harder or is more dedicated to his craft than this guy,” adds Lewis. “All across the board, from the macros, the effort, the reps, to the success, I am so very proud of Hugh Jackman.” Despite the arduous training requirements, perhaps Deadpool & Wolverine won’t be Jackman’s last rodeo with the beloved clawed character!

Follow Beth Lewis on Instagram 

Follow Hugh Jackman on Instagram 

It’s too bad because it doesn’t have to be that way. Even though you don’t see your back, others do. And when you well developed lats, it really separate the decent “fit bodies” from the “hardcore lifter ones.”

Having thick, hanging lats is not merely about looking jacked from all angles. Far from it!

1. Big lats make you look wider, even from the front. You know about those dudes who flare out their inexistent lats to appear wider (called imaginary lats syndrome, or walking like you are holding two gallons of water under your armpits). Well imagine how much wider you’ll look if you actually have lats!
2. Well-developed latissimus dorsi muscles help you achieve that aesthetic V-shape.
3. To quote the late powerlifting guru, Louie Simmons: “A strong person is strong in the back of his body.” In that sense, having a great back and lats will make you stronger everywhere.
4. The bench, deadlift, pullups, chinups, rows, power clean, power snatch and even military press are all improved (and made safer) if you have strong lats. Either by being a prime mover, by stabilizing the body or by creating a stronger foundation to lift from.
5. Here’s a little-known fact: If the weak point of your bench press is at the bottom of the movement, chances are it’s due to having weak lats.
6. When it comes to the deadlift most people who round their back do so not because of a weak core or lower back, but because they cannot lock-in their lats. When your lats are locked in, it’s almost impossible to round the lower back and the bar stay closer to you, making the lift safer and more efficient.

If you want to lift big, not get injured or look great, you must have those lats.

Yet, few people do.

Let’s take care of that with these small but invaluable form fixes that will allow your lats to grow without you having to completely overhaul your routine or use some sort of specialization approach or complex methods.

Having bigger, stronger lats comes down to three simple rules:

1. The path of the elbows
2. F.A.R.T.
3. Body position

Path of the Elbows

Ray Mentzer (training partner and brother to bodybuilding icon Mike Mentzer) used to say that pressing and pulling is all about the elbows. And he was 100% correct!

Pretty much every pulling exercise can favor either the upper back (mid traps, rhomboids, rear delts) or the lats, depending on what happens with the elbows. If your lats are poor, chances are that you are doing all your pulling exercises in a way that they emphasize the upper back and thus under stimulate the lats.

Let me know if this sounds familiar: “To really hit that back, you must focus on squeezing the shoulder blades together” (or a cue like: Try to pinch my finger with your shoulder blades).

It should be familiar because it’s the most common cue when doing a pulling exercise. And if your goal is to target the upper back, then it’s the right cue.

However, doing this will actually decrease lats activation.

And from working in gyms for over 25 years I noticed that people use this technique even on exercises supposed to hit the lats, essentially turning it into another upper back movement.

Why? Because it’s much easier to “feel” the upper back than lats. When you focus on squeezing the shoulder blades it’s easier to feel like it’s working (even if it’s working the wrong region) and people stick to that.

You can essentially turn any pulling exercise into a more lats dominant movement, simply by changing the pulling-path slightly.

Focus on the upper back

Path we are shooting for: Bringing the elbow behind the mid-line of the body (pulling backward)

Cue: Squeeze the shoulder blades together, or bring the elbow far back

To focus more on the lats

Path we are shooting for: Pulling your elbows toward your hip joint (not going behind your body)

Cue: Elbows to the hips, or move your shoulder away from your ear (downward)

Whether you are doing a lat pulldown, seated row, dumbbell row, etc, these rules apply and you can positively bias either your lats or upper back.

FART

Stop giggling—it’s not what you originally thought it meant. This acronym was first coined by bodybuilding coach Mike Van Wyck. It means:

Full

Active

Range

Tension

That refers to the fullest range of motion in which the target muscle is producing a high level of tension. This is not the same thing as full range of motion.  That refers to the longest amplitude you can reach on an exercise regardless of if you lose tension in some parts or not.

Here is a simple example. When you perform a dumbbell lateral raise (for your delts), there is essentially no tension on your muscles during the initial 15 degrees of movement (arms to your side to 1/8^th of the way up) . After that initial underloaded portion, however, the tension ramps up rapidly.

A full range of motion rep would start with your arms tucked to your sides, or in front of you with both DBs touching each other).

But in a F.A.R.T. rep, you’d start each rep a few inches away from your body, so you already have tension when you begin your rep.

Those ranges of motion where tension/resistance goes down can have two major impact on limiting the effectiveness of your set.

1. On some exercises, that unloaded range allows you to create momentum (because the resistance is so low). That momentum then reduces the amount of tension you need to produce to finish the rep, making it a lot less effective.
2. On some other exercises, that zone where the target muscle cannot produce a high level of tension allows other muscles to take over and it then become harder to focus on the target muscle. Remember this: The muscle that fires first tend to do most of the work.

With lats, that second factor is the most common. Especially on lat pulldown variations.

People like to overstretch the lats at the top, believing that this stretch gives them more growth. But not all muscles respond well to stretch-induced hypertrophy. In the case of the lats, if you overstretch them on a pulldown, they lose their capacity to produce tension. That’s when rear delts or arms will take over. And if you have poor lats development, you are probably not good at creating lats tension. When you lose it at the top, it will be almost impossible to establish it.

In the case of your pulldown exercises you don’t want to cut the movement short, but you don’t want to overstretch either: don’t let the shoulder travel upward more than a natural position, then focus on initiating the pull by bringing your shoulder down, then elbow toward your hip (not behind).

Body Position

Yes, I did say that you can bias every pulling exercise either toward the lats or upper back. But some positions make it easier to hit the upper back while others will facilitate recruiting the lats.

Let’s look at the two most common position for pulling exercises:

1. Pulling a resistance from up to down (lat pulldown, pull ups)
2. Pulling a resistance from in front of you toward your body (seated row, barbell or DB row)

Group A does favor hitting the lats. But you can ruin that advantage by setting up wrong:

In a vertical pull (Group A)

• To bias the lats: keep your torso as upright as possible, arch your lower back while keeping the torso perpendicular to the floor. Then, remember to pull your elbows to your hips, not behind you.
• To bias the upper back: Lean back around 30 degrees, then pull your elbows behind your body, squeezing the shoulder blades (this essentially turns the lat pulldown into a seated row). (Note: I rarely recommend doing this.)

In a horizontal pull (Group B)

• To bias the lats as much as possible: lean forward as far as you can when doing your seated row and pull toward your hips (this is often called a motorcycle row). This basically turn a seated row into a lat pulldown. Which is not necessary if you do your lats pulldown properly.
• To bias the lats: Sit at a 90-degree angle (torso perpendicular to the floor) then pull the elbows to the hips, not pulling until they are behind your body. BONUS: If you have a seated row station in which you can change the height of the pulley, bring the pulley to eyes level and then pull to your hips. That downward angle will hit the lats even more.
• To bias the upper back: Sit with a slight backward lean (15 ish degrees) and pull straight back until the elbows are behind your body (squeeze your shoulder blades together.
• If you are using a seated row machine, the same rules apply.

Seated row machine

• To bias the lats: Get you chest on the support pad and sit as far back as possible on the bench (the goal is your have your torso leaning slightly forward, shoulders in front, hips back) and arch your lower back.
• To bias the upper back: Get your chest on the support pad and hips directly under your chest (so you are more upright). When you pull, imagine lifting your chest up (you can even lean back very slightly).

Tips

If you apply the information above, it will be very easy to target your lats and make them grow

But here are few quickies you can add for some added benefits:

• Do your pulling exercises unilaterally (one side at a time). This makes it easier to send a strong activation signal to the working limbs, facilitating the recruitment of the growth-prone fast twitch fibers.
• Start your back workout with straight-arm pulldowns or a pullover machine. These ae great to learn to contract your lats.
• Keep the weight lighter and the reps higher until you become good at contracting your lats. You can get the same muscle growth from lighter work, as long as you train close to failure. But when you go heavy, your body will have the tendency to rely on its strength. So you will more easily compensate with other muscles than the lats. With a lighter weight (e.g. something you can do for 12 reps) it is easier to prevent compensation. Once you are efficient, move on to heavier loads (5-8 reps).
• Hold the peak contraction 2 sec per rep. This will not give you significantly more hypertrophy from your set, but it will speed up the motor learning of maximally contracting your lats. When one of your muscle groups suck even though you are training it, it is often because of poor recruitment of that muscle. Strategies improving muscle control can be an investment in long-term gain. Of course, once you are efficient at contracting your lats, stop doing the pause as it will reduce the load you can use.
• Hit your lats twice per week. Again, this is a motor learning thing. If you practice contracting a muscle more often, you’ll become better at recruiting it faster. One thing I like to do with clients with lagging lats is doing 4-6 weeks where we have one “lats day” where all we do its lats. And then we have a regular back day (3-4 days later) in which we hit the whole back, including some lats work.

CONCLUSION

The only thing that I’ll add is that fixing a lagging muscle takes time. After all, in the best possible situation, a natural lifter can hope to build 0.5-1lb of muscle tissue per month on their whole body. So don’t expect 5lbs of lats beef gained in a month. From experience, you can start to see visual changes after 3-4 weeks and it takes about 12 weeks to make a big difference.

But if you stick with it, it will work!

The study, recently published in Nature Nueroscience, observed that levels of the brain chemical orexin may directly determine whether we indulge in a milkshake or move our muscles. They came to this conclusion by providing mice with their own little milkshake bar and a running wheel. The researchers at ETH Zurich were able to manipulate the mice’s orexin systems to see how this might affect the time they spent snacking versus exercising.

Such a study obviously has important implications for us humans because the World Health Organisation says that more than 80% of adolescents and 27% of adults are failing to complete enough exercise.  So, finding out how these figures (and our figures) can be approved is essential for the survival of our ever expanding species.

What is Orexin?

Orexin, also known as hypocretin is a neuropeptide than regulates a number of bodily functions such as arousal, wakefulness, and appetite. While other chemicals like dopamine can inform some of the choices we make, dopamine doesn’t explain why we might choose snacks over sweating it out, because it is released by both activities.

What were the results?

Those mice in the study with blocked orexin systems spent twice as much time running, and half as much time at the milkshake bar than those who’s orexin levels were intact. Simply put, reducing orexin levels in mice made them choose exercise over snacks when both options were available to them.

“This means that the primary role of the orexin system is not to control how much the mice move or how much they eat,” says Denis Burdakov, Professor of Neuroscience at ETH Zurich commenting on the results to ScienceDaily.com. “Rather, it seems central to making the decision between one and the other, when both options are available.”

For humans, the option to choose physical activity or snacks is usually available to us with a little planning, whether we want to admit it or not, but remains a constant struggle. The good news is that scientist now want to work with humans because they believe that restoring adequate orexin levels will help us on our request to reach for the weight plates rather than the snack plates.

But for most, a miracle pill may not be needed. If you want to boost your own ‘will power’ to choose workouts over eating out, experts also know that glucose is an orexin inhibitor, so the more you say no to sugar in the first place, the easier it will become, to continue to make those life improving decisions.

Retired United States Air Force Senior Master Sergeant Aaron Love’s life and success has had two major pillars of consistency – service and fitness. The latter came to him when he was young, and part of that was through Muscle & Fitness in the days of print.

“It’s sort of what came first, the chicken or egg thing,” Love said. “I distinctly reading an issue with Jay Cutler in 1998 or ‘99.”

Yes, the four-time Mr. Olympia inspired the young northeast Ohio native with his physique as well as his pursuit of the incredible Ronnie Coleman, but what stood out to Love the most was the lengths that Cutler went to in his pursuit of greatness.

“He was waking up at midnight or 1 AM in Las Vegas to go get in his third workout of the day. I took nothing away from that except admiring the dedication it took to do that. I learned a lot of lessons about what real work looked like and putting things before yourself.”

He applied those lessons both personally and professionally. Love not only made his health and fitness a priority for himself but for his country as well. Love felt compelled to serve after the attacks on Sept. 11, 2024, and he joined the Air Force.

“My grandfather said that every generation owed America, but you don’t know how yet. 9/11 was it for me, and I don’t let someone else do my work.”

Inspired by his grandfather’s words, Love paid that debt to the tune of 22 total years of service – 18 of those as a pararescueman, or PJ. Love was involved in the Global War on Terror performing a variety of tasks, including the Air Force Special Operations Command. He actually failed to get in on his first try but made it in on his second.

“There was a certain level of shame and embarrassment,” he shared. “Five years later, I had to go through that same selection again, nothing changed about the process.”

His service included multiple deployments to Iraq, Afghanistan, and other places around the world where stability was needed. Love’s role called for him to be ready to respond to a call to rescue a service member or retrieve a piece of equipment that is at risk of being lost to an enemy.

“For someone to call us, it’s the worst possible scenario,” he stated. Regardless of the situation, place, or dangers involved, they must be able to execute when faced with any and all challenges, and the mission is clear – get the service member or equipment home, even in the face of death.

“We are high-level problem solvers,” he said. “We are also trained trauma medics. Even if an aircraft had to eject and the pilot is stuck on a mountain, it isn’t good enough to be a mountain-climber and parachutist, you must protect and bring them back home.”

You also never know when that call is coming, which means PJ’s have to stay ready. That is why his personal commitment to fitness was so vital.

“The call may not come on that day, but you still have to work super hard on your fitness. One time I was going through a squat session and just finished my last set of 10 with 315 pounds when the pager went off.”

After Love’s military career reached its finish line, Love remained committed to being his best self. He has trained in Brazilian Jiu-Jitsu, working his way up to a purple belt. He hopes other veterans will do their best to maintain their fitness to maximize their own quality of life and ability to serve in other ways.

“I know the words to the oath I took cold because I said them so many times. Nowhere in there is a time limit. I am going to serve in a different way.”

One such way is in the world of podcasting. The husband, father, and patriot is a driving force for the Ones Ready podcast, working as a host, producer, social media manager, and Chief Information Officer (CIO).

“We started it about five years ago and are 350 episodes in,” he said proudly. “We focus on everything needed to prepare for going into Air Force Special Operations. People that want to serve as Navy SEALS or Army Rangers may have questions. We have thousands of hours of content that address those things.”

He is also involved with The War Room podcast, which covers all branches of service. He also revealed that he will launch a third podcast that will be his own. His efforts through these podcasts are his way of paying that debt his grandfather told him about forward to the next generation so they can be ready to provide what they owe to America in the future.

“We want to tell people how to avoid the problems we faced and how they can be successful.” You can learn more about Ones Ready by going to www.onesready.com and The War Room by subscribing to their YouTube channel. You can also follow Love on Instagram @aaron_loves_america .

AARON LOVE’S THREE TIPS FOR FUTURE SERVICE MEMBERS

Love wants to see the next generation of American heroes and patriots achieve as much or even more success than he has. That is why he offers three pieces of advice for those that are considering the military in their futures.

Clean Up Your Diet and Drink Water

“You will be shocked at your progress within a month if you just cut out processed foods, drink water (with bodyweight in ounces). You will be nearly unrecognizable just by making those changes.

Increase Time on Feet and Be More Active

“It is a crazy thing that you wouldn’t think is important, but we have good and objective data that shows lower body musculoskeletal injuries is the most damaging thing to new recruits in the military because many of them are not running around playing like my generation did as kids.”

Follow a Consistent Workout Program

“You would be shocked how many people that come into the military have honestly never done some sort of physical training program. A lot of people don’t focus enough on that.”

M&F Senior Military Editor Rob Wilkins contributed to this article

The core is more than just the “six-pack” muscles. It includes everything from the shoulders and hips to the anterior (front), posterior (back), and lateral chains of your body. Effective core training exercises targets the entire 360 degrees of your trunk, addressing stability, mobility, and strength across all planes of motion.

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Type of Planes of Motion

To develop a well-rounded core, it’s important to train in all three planes of motion:

Sagittal Plane: Divides the body from right to left and involves flexion and extension/forward and backward movement (e.g., Dead Bug).

Frontal Plane: Divides the body from front to back and involves abduction and adduction (e.g., Suitcase Carry).

Transverse Plane: Divides the body into upper and lower segments and involves internal and external rotations (e.g., Med Ball Rotational Slams).

Top 6 Core Training Exercises For a Strong Center:

1. Dead Bug

What It’s Good For: Enhances core stability and motor control while minimizing stress on the lower back.

Core Focus: Primarily works the anterior chain, including the rectus abdominis and transverse abdominis.

Plane of Motion: Sagittal Plane

2. Bird-Dog

What It’s Good For: Improves balance, coordination, and overall stability by engaging both the core and back muscles.

Core Focus: Targets the posterior chain, including the erector spinae, glutes, and multifidus, while also engaging the anterior chain.

Plane of Motion: Sagittal Plane

3. Med Ball Rotational Slams

What It’s Good For: Develops rotational strength and power, crucial for athletic movements that involve twisting or turning.

Core Focus: Engages the obliques, transverse abdominis, and other muscles involved in rotational movements.

Plane of Motion: Transverse Plane

4. Suitcase Carry

What It’s Good For: Strengthens core stability, particularly in the lateral chain, while also improving grip strength and overall body coordination.

Core Focus: Primarily works the lateral chain, including the obliques, quadratus lumborum, and gluteus medius.

Plane of Motion: Frontal Plane

5. Plank Variations

What It’s Good For: Promotes overall core stability, endurance, and muscular control, depending on the variation used.

Core Focus: Targets the entire core, including the anterior chain (rectus abdominis), lateral chain (obliques), and posterior chain (erector spinae).

Plane of Motion: Sagittal Plane (with options to incorporate frontal and transverse planes)

6. Turkish Get-Up

What It’s Good For: A comprehensive, full-body exercise that enhances core stability, coordination, and functional strength, while also engaging multiple muscle groups.

Core Focus: Engages the entire core (anterior, posterior, and lateral chains) along with shoulder and hip stability.

Plane of Motion: Multi-planar (Incorporates all three planes)

General Programming Tips

To effectively build a strong core, it’s important to tailor your programming to your training level—whether novice, intermediate, or advanced—and incorporate the exercises in a way that maximizes their benefits.

Novice Trainees:

Reps/Sets: Start with 2 sets of 8-10 reps per side for each exercise or 30seconds each.

Rest: Take 30-45 seconds of rest between sets.

Focus: Emphasize control and stability over speed, ensuring proper form.

Intensity: RPE 6-7

Intermediate Trainees:

Reps/Sets: Increase to 3 sets of 10-12 reps per side or 45 seconds each.

Rest: Reduce rest to 20-30 seconds between sets.

Focus: Incorporate more challenging variations or add resistance to increase intensity.

Intensity: RPE 7-8

Advanced Trainees:

Reps/Sets: Progress to 4 sets of 12-15 reps per side or 60+ seconds each.

Rest: Minimal rest (15-20 seconds) between sets to enhance endurance and core stability.

Focus: Combine exercises or perform them in circuit fashion for a more challenging core workout.

Intensity: RPE 8-9

Additional Tips:

Variety: Mix exercises across different planes of motion to ensure comprehensive core development.

Frequency: Aim to include core-focused exercises in your routine at least 2-3 times per week.

Programming: Add these to your warm-up, as accessories movements, or at the end of your workout as finishers.

Progression: Gradually increase the difficulty of the exercises by adding resistance, incorporating unstable surfaces, reducing rest times, or increase duration.

By integrating these superior core exercises into your routine, you will not only build a stronger, more functional core but also improve your overall movement quality and performance. Shift your focus from traditional ab exercises to a well-rounded core program that enhances stability, mobility, and strength across all planes of motion.

But you certainly don’t want to skimp too much on this macronutrient to save a few bucks since getting enough is important for building muscle, increasing bone strength and even maintaining a robust immune system. Plus, many protein-rich foods are also high in important health-hiking nutrients.

Though it can be more challenging than ever to eat the protein you require without sending your food budget soaring, the great news is that you can still find several protein-rich foods that have a less demanding price tag.

Here are some of the best protein-rich foods that are very high in protein but not too high in cost. Time to build muscle for less.

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Top 7 Affordable Protein-Rich Foods

Round Steak

Let’s face it: There are few things better than a juicy slab of steak. But some options like rib eye and tenderloin can cost you a pretty penny. Not only is often overlooked round steak one of the leanest cuts at the butcher, it’s also one of the most economical costing less than $7 a pound. It’s taken from near the rear legs of the cattle, or the “round” part of the animal.

Beyond the payload of muscle-sculpting protein, this frugal cut of steak also delivers healthy amounts of highly absorbable iron to help give your workouts an energy boost. It’s worth noting that for every gram of protein in round steak, there is only a single gram of fat. This compared to rib eye which delivers a less impressive one-to-one protein-to-fat ratio.

Owing to its lower fat content, round steak can be slightly tough and dry. To help tenderize the meat and add moisture, try marinating it for an hour or more in a mixture of oil, soy sauce, an acid such as citrus juice and salt.

Edamame

If you are new to these legumes because you’re not exactly into dining out at the local sushi joint, edamame beans are whole, immature soybeans, and therefore still green. This gives them more of a vegetable-like flavor than other mature legumes.  For a low amount of calories (about 100 in a 3-ounce serving of shelled beans) you get a nutrition payload including significant amounts of high-quality protein – 13 grams in each cup. This is more of the muscle-making macro than other beans like black and kidney. You also get a bounty of dietary fiber which is vital for our gut health and helps us feel full for longer. The nutritional bounty also includes lofty amounts of folate, iron, potassium, and vitamin K.  A   in the Journal of the American Heart Association based on data from more than 50,000 people found that those who consumed more foods that are high in vitamin K had a lower risk for cardiovascular diseases related to atherosclerosis, compared with those who ate fewer foods rich in vitamin K.

You’ll find edamame in the frozen food section of most supermarkets alongside the subzero veggies. They come both in the shell and shelled, with the latter being more convenient to use. On their own, prepared edamame is a protein-heavy healthy snack. But you can also use them in salads, noodle dishes, stir-fries and dips (edamame hummus is stellar).

Canned Sardines

In any given supermarket you can probably cast your line for a tin of sardines that costs no more than 2 bucks, well below the price of most other seafood options. (Seriously, who is paying $30 a pound for Chilean Sea Bass?) And luckily, this inexpensive swimmer houses troves of nutrients.

Not only are sardines high in protein (roughly 20 grams in a can) to help you hold onto your lean body mass, they are also a strong source of life-extending omega-3 fatty acids. A 2024 study published in the Mayo Clinic Proceedings found that subjects with higher omega-3 levels live longer and are specifically less likely to die from cardiovascular disease and cancer.

As a bonus, you’ll also get a healthy dose of vitamin D, a nutrient needed for proper bone health and muscle functioning but one that most of us fail to get enough of. And if you choose brands that include softened bones you’ll reap the benefits of extra bone-strengthening calcium. If possible, choose sardines that are canned in water or tomato sauce instead of oil. You can add them to sandwiches, pasta dishes and even salads. Or for a high-protein snack, smash them onto whole-grain crackers.

Cottage Cheese

Love Greek yogurt but find its price to be less appetizing? Cottage cheese has protein numbers (about 13 grams in each half-cup serving) on par with Greek yogurt but at a noticeably lower price point.

Beyond providing a payload of very high-quality protein to aid in your muscle-sculpting efforts, a bowl of cost-effective cottage cheese also gives you bone-strengthening calcium and phosphorus, as well as riboflavin, a B vitamin that helps your body metabolize the carbohydrates, proteins and fats you eat into the energy you use for all your daily activities including your workouts.

If you are not a fan of those large curds, there are now options that have smaller curds. Just watch out for flavored versions that can sucker-punch you with a bunch of added sugar.

For a stand-out protein-packed breakfast or post-workout nosh, dump a bunch of cottage cheese in a bowl and top with a lower sugar granola, berries and chopped nuts. You can also blend the great white into smoothies.

Turkey Drumsticks

Thanksgiving shouldn’t be the only time you grab hold of this economical delicious cut of turkey. Since turkeys use their legs continuously, drumsticks are richer in myoglobin (a type of protein that ships oxygen to muscle cells to generate energy and also contributes to the meat’s reddish color) than breast meat—flightless domestic turkeys and chickens don’t use their chest muscles very much so require very little myoglobin. All this extra activity required of the legs (drumsticks) contributes to their richer, more succulent flavor.

For some reason, dark poultry meat has obtained a bad nutritional rap compared to white meat. But when you look at the nutritionals, it turns out dark might have a leg up (pun intended) on it’s paler counterpart. Yes, dark turkey meat contains a few more calories and a little extra fat. But the fact is, nearly anyone can spare the measly extra 30 calories and 1 gram of saturated fat in a 3-ounce serving for a more nutrient-diverse cut of poultry meat.

Compared with white meat, dark poultry meat like drumsticks gives you the same bounty of protein (about 17 grams in a 3-ounce serving) but more B vitamins, iron and zinc. The body requires an adequate supply of zinc to help make certain cells involved in immunity. You can cook the drumsticks with their skin still on to retain more flavor and then peel it off afterward to save yourself from consuming an abundance of saturated fat calories.

Turkey drumsticks can be seasoned as desired and then roasted in a 350ºF oven until an internal temperature of 175ºF is reached. Or you can slowly simmer (braise) them on the stovetop or in a slow cooker in some seasoned liquid which turns the meat into fall-off-the-bone tender. At some butchers, you can find ready-to-eat smoked turkey drumsticks whose protein-rich meat can be gnawed off the bone or added to salads and sandwiches.

Textured Vegetable Protein

Though it’s often overlooked, textured vegetable protein (TVP), which is simply defatted soy flour, is an excellent source of plant-based protein—about 25 grams in each 1/2 cup serving. That makes it more protein dense than many plant proteins including tofu and beans. This same serving size only supplies 180 calories, but an impressive 10 grams of fiber.

A 2023 study in the journal Clinical Nutrition determined that with higher fiber intakes the chances of premature death from conditions like heart disease and cancer plummets. And you need to know that the most recent research suggests soy protein can be just as effective at building muscle as other protein sources including dairy without any risk for developing man boobs. (Seriously, does anyone still think that is a risk from eating soy?) And it’s certainly less costly than the new breed of engineered meatless meats on the market. Bob’s Red Mill is a reliable source for this plant-based protein juggernaut.

For the most part, any recipe calling for ground meat can be adapted to make use of TVP instead. So use this frugal protein in tacos, chili, sloppy joes and pasta sauces. I often added it to soups and curries to beef up the protein numbers.

Eggs

Yes, the price of eggs has risen upwards in recent years, but they are still good value protein. At around $.35 per egg, frugal foodies have long known that eggs are one of the most economical sources of protein around. And it’s just not just any mediocre protein we are talking about. Eggs are considered one of the highest quality proteins in the supermarket with high amounts of the amino acids that your muscles crave.

Other nutritional highlights include useful amounts of the brain-boosting compound choline, vitamin D, vitamin B12, selenium and riboflavin. You even get a shot of lutein, an antioxidant shown to improve eye health. And because they’re easy to make into zillions of dishes, break out of your breakfast shell and use eggs more often to rustle up budget-friendly dinners including frittatas and egg tacos.

Protein-Rich Foods Recipes

Round Steak with Horseradish Sauce

Steak night with more flavor and less cost. Serve this with some roasted potatoes and salad for a well-rounded meal.

Serves 2

Ingredients

• 2 round of eye steaks (6 – 8 oz each, about 1-inch thick)
• 1/4 cup + 1 Tbsp olive oil
• 1/4 cup soy sauce
• Juice of 1 lemon
• 2 garlic cloves, minced
• 1/2 tsp cumin powder
• 3/4 cup plain yogurt
• 3 Tbsp prepared horseradish
• 1 tsp lemon zest
• 1/4 cup chopped parsley

Cooking Instructions

1. In a shallow baking dish or container, whisk together 1/4 cup olive oil, soy sauce, lemon juice,1 garlic clove and cumin. Add steak, cover and marinate in the refrigerator for at least 3 hours, flipping once.
2. Remove steak from marinade and pat dry with paper towel. Build a hot fire in a charcoal grill, or heat a gas grill to medium-high. Grease grill grate. Place steaks on grill grate and heat for 2 minutes, then rotate steaks 45 degrees to make diamond grill marks. Heat 2 minutes more and then flip steaks. Grill 2 minutes, rotate steaks 45 degrees and continue cooking until an internal temperature of 130°F for medium-rare is reached. Remove from grill and let rest about 10 minutes before slicing.
3. Stir together yogurt, horseradish, 1 tablespoon olive oil, 1 garlic clove, lemon zest and a couple pinches of black pepper and salt. Serve steak slices topped with horseradish sauce and parsley.

Lemony Sweet Potato Fish Cakes with Red Sauce

If you’re a fan of sardines and looking for a new way to incorporate them into your diet, these lemon-scented fish cakes are sure to satisfy. Tender on the inside and crispy on the outside.

Serves 2

Fish Cakes Ingredients

• 2 cups cooked cubed peeled sweet potato
• 3 cans sardines, drained
• 1 egg, lightly beaten
• 1/2 cup bread crumbs
• 1/2 cup chopped red onion
• Zest of 1 lemon
• Juice of 1 lemon
• 1 Tbsp fresh thyme
• 1/4 tsp salt
• 1 Tbsp oil

Sauce:

• 1/3 cup dry-packed sun-dried tomatoes
• 1/2 cup roasted red pepper
• 1 garlic clove, chopped
• 1/4 tsp red pepper flakes

Cooking Instructions

1. In a large bowl, mash together sweet potato and sardines. Stir in egg, bread crumbs, red onion, lemon zest, lemon juice, thyme and salt.
2. Shape the mixture into four patties.
3. Heat oil in a frying pan over medium-high heat. Add the fishcakes and cook for 4-5 minutes each side, until golden brown crust forms.
4. To make the sauce, place sun-dried tomatoes and 1/2 cup boiled water in a blender container and let tomatoes soak for at least 15 minutes. Add roasted red pepper, garlic, and pepper flakes to blender container and blend until smooth.
5. Serve fish cakes topped with red pepper sauce.

On August 12, Walker shared an Instagram video demonstrating the T-Bar Row. “Under 9 weeks out and weight is still progressing up,” commented the New York Pro winner. “Keeping form as perfect as I can.” Of course, there’s good reason that “The Mutant” is more cautious than ever about form, and he recently shared his ethos concerning avoiding another competition threatening injury. The T-Bar Row, or more specifically the Chest Supported T-Bar Row, is a favorite among bodybuilders because it allows for a heavy weight rep scheme without compromising on safety.

Tips for the Chest Supported T-Bar Row

Utilizing this plate loaded machine targets different muscle groups depending on the grip. A close grip taxes the lower lats (Latissimus Dorsi) while a wider grip hits the upper lats. The chest supported machine will have different footplate positions, and the more advanced models even have adjustable footplates. For lower lat work, place the footplate in a higher position.

By executing this exercise, you will also enhance your grip strength making other lifts and pulls easier, such as barbell work, and you will increase size and mass in your upper body making this move brilliant for bodybuilders. The rows will also work several other muscles in the back such as the rhomboids and traps, and secondary muscles such as your biceps and core. For upper lat work, place the footplate in a lower position.

With Walker leaving it all in the gym and predicting a win at the at the 2024 Olympia, it seems that both his confidence, and his technique, is on point.

Follow Nick “The Mutant” Walker on Instagram!

In the case of lat exercises, however, the amount of variety that’s put out there is limited—and truthfully, it doesn’t have to be. The same amount of variations can and should be available for use, and I’m here to help.

Simply put, here’s the problem with typical lat exercises like pulldowns and chins: They’re very contingent upon shoulder mobility. Shoulder mobility, in turn, is very contingent upon thoracic spine health. Without going down a giant rabbit hole regarding training for a healthy shoulder girdle, it’s worth pointing out that plenty of lat exercises rely on a fixed hand and arm position through the whole range of motion.

If you’re immobile, that makes it easier to fall out of position and disengage the lats from doing their job. That’s what happens when you see shoulder glide enter the picture through end ranges of many back exercises.

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What is The Decline Pullover?

There are a few reasons why this variation is unique and effective. Firstly, to the points above, it creates an opportunity to use ropes and an ever-changing grip. This can change via rotation and width depending on the part of the set, since there’s no fixed bar to hold. You’ll hit your lats that much harder because of the fact that you get to internally rotate your arms as you go through the movement, and that follows the lats’ muscular action as closely as possible.

Second, placing a lifter on a decline puts shoulder stress on the back burner. Simple as that.  

Finally, this makes pullovers actually true to their claims. Talk to many old-school bodybuilding enthusiasts and many of them will use dumbbell pullovers as a their main lat exercises to make their lats bigger and stronger. If you think about the downward force angle that a dumbbell will create when doing this same motion, a smart coach would realize that this would only engage the lats for a portion of the force curve in question.

By the time the weight gets toward forehead or eye level, completely different structures are left to bear the load.  With that said, changing the force angle so that loading comes from behind instead of above completely shifts the emphasis to becoming 100% lat dominant. Plus, you can go through a much fuller range of motion because of this.  As mentioned above, the cable will also give much less shoulder stress than a dumbbell will (especially at the extended position of deepest shoulder flexion). This is due to the direction of the resistance.

All in all, you’re able to light up your lats and get a supreme pump with virtually no downsides.

How To Perform The Decline Pullover

1. Set up a slightly declined bench an arm’s length away from any cable pulley system, and set the pulley and ropes at the same level as the low end of that bench. The low end should be closest to the pulley.
2. Lie back in the decline bench, and reach back for the ropes to create your starting position. Your lats should be in a full stretch with the ropes in hand overhead.
3. Create space between the bench and the lumbar and thoracic spine. It’s okay and actually preferred to have some arch. That’s going to be imperative for the next step to be possible.
4. Now, set your shoulders by squeezing them together and depressing them. Think “long neck, high ribcage”. Your arms should still be straight, and your elbows shouldn’t have bent yet.
5. Next, drag the ropes over the top. Keep long arms and pull the weight to waist level using the biggest arcing pattern available. It’s okay if your hands widen out to do this. As you go through the movement, keep the chest proud.
6. Slowly and smoothly return to the start position. Focus on sets of 12-15 reps, and chase a pump – don’t try to stack the entire machine.

Regardless of the goal – be it strength or hypertrophy, one underrated truth is that the pulldown is an often underused development tool that people can receive plenty of benefits from. It creates much more isolation toward the lats and gives the body a fighting chance to achieve correct form without compensatory patterns entering the picture.

Truthfully, there’s only one real problem with even well done pull ups and pulldowns as back developers. That is, like dumbbell pullovers, they don’t hit the lats through their FULL range of motion. Due to the hands’ position on the bar, end range is slightly compromised. You can ameliorate the situation by holding the bar with a narrow grip, but that poses the problem of achieving the correct finishing technique and positioning. Usually, the shoulders will lose their set position and shoulder glide will enter the scene.

What is The Cobra Pulldown

The COBRA PULLDOWN done on a cable setup solves this problem. Since you don’t have a bar and are instead responsible for a single handle, it allows you to reach further overhead and slightly across the body. That equals a massive stretch for the lats, and also introduces the fact that you can manipulate your elbow and wrist position while doing this, making it doubly beneficial.

To add to this, setting up on an inclined bench (the way I am in the video) sets the lifter up perfectly to mimic the slanted or angled pattern the lat fibres travel, for better isolation.

How To Perform The Cobra Pulldown Tips

1. Set up a 45 degree inclined bench about 4-6 feet away from a high cable pulley. Do your best to line it up with your angle of force.
2. Kneel on the bench with one or both knees. It’s important to keep the body straight. Avoid “sitting down”.
3. Holding on to the cable pulley in the top arm, reach over the head – not in front of it. If you can see your working arm in your periphery, you’ve let it drift too far forward. It’s okay to wrap the free arm around the back of the bench for bracing and support.
4. Set the shoulder down and back, and pull with the working arm until you feel you’ve reached absolute maximum lat contraction. It’s okay to turn your wrist to find the right position.
5. Pause at the position of full contraction for an instant before returning slowly to start position. Focus on sets of 12-15 reps per arm.

Williams scored his fifth career victory at the 2024 Toronto Pro in June, and he is now set to compete in his sixth career Mr. Olympia appearance at the 60th edition of bodybuilding’s world championship event at the Resorts World in Las Vegas, NV on Oct. 11-12.

The BK Beast has placed as high as sixth at the Olympia, but he is aware that he must be at his all-time best in order to stand alongside the rest of the best in the world. That is why he is leaving nothing to chance and working on all aspects of his physique, including his already massive biceps. Here he shares the Akim Williams Biceps Workout and how he’s training for the 2024 Olympia.

Akim Williams Biceps Exercises

Concentration Curl 

Williams begings his biceps training with a single-arm movement, the concentration curl. Even though he is fresh and feeling strong at the start of his workouts, he leaves his ego at the door when it comes to choosing weight for this exercise.

“It’s more important to squeeze and get maximum contraction during each set and rep.”

Hammer Curls

Williams doesn’t just want big peaks. He also wants the arm to look wide and thick when he stands to the side. This is where hammer curls come into play. The neutral hand position allows him to target the brachialis while also focusing on the forearms, which are often neglected by other bodybuilders. He also wants to make the most of the work he is putting in, which is why his rest periods are short.

“Rest no longer than 60 to 90 seconds tops between each set.”

EZ-Bar Curls

When it comes to using a bar, Williams prefers the EZ-Curl bar for the angle that his hands will be in. It also gives him more options for isolating one part of the biceps over the other.

“You can train the short head with a wider grip and the long head with a close grip.”

You can choose one grip over the other, or you can alternate which grip you use. Regardless of your decision, WIlliams likes to do four sets here for 12 reps each.

Preacher Curl Machine 

A machine provides a different benefit than free weights. You can maintain tension throughout the entire range of motion. You’re also in a fixed path of travel, which also makes the move safer.

The two-time Tampa Pro champion bumps up the reps here and really focus on the biceps due to them being restricted by the preacher pad. His extra advice here is the same as it was with the first exercise.

“Don’t focus on weights.”

Single Arm High Cable Curl 

The concentration curl already provided single-arm focus, but Williams likes doing the same from a high angle, which is why he goes with a single-arm cable curl near the end of the workout. The muscles have already been thoroughly worked, but now the objective is a simple one for Williams.

“The goal is to focus on pumping as much blood into your bicep muscle.”

Chinups

After all of that, Williams wants to know he gave all there was to give. That is why he ends the session with chin-ups. Yes, the back will also be involved, but they can play a supporting role while he concentrates on getting quality biceps contractions.

If you can’t do chin-ups with your own bodyweight, you can use an assistant or bands to help you. The reverse-grip lat pulldown is another option.

“You can emphasize the long or short head, depending on your grip,” Williams suggested.

Akim Williams Biceps Workout

Concentration Curl: 4 sets of 20 reps

Hammer Curl: 4 sets of 15 reps

EZ Bar Curl: 4 sets of 12 reps

Preacher Curl Machine: 4 sets of 20 reps

Single-arm High Cable Bicep Curl: 4 sets of 20 reps

Chinups: 4 sets of 12 reps

Williams and the rest of the best bodybuilders in the world will take the stage for prejudging on Friday night, Oct. 11 at the Resorts World in Las Vegas. Finals will be 24 hours later in the same venue. You can watch every pose and comparison by ordering the 2024 Olympia pay-per-view over at www.mrolympia.com.

You can follow Williams on Instagram: @akim_bkbeast_williams

Hill will be competing in his second Paralympic Games. Swimming is something he was meant to do, and he is as familiar with being in the water as everyone else is out of it.

Hill grew up in Inglewood, CA, as the only child of his parents. He credited their wisdom for a lot of his positive upbringing.

Hill said, “I have a great sense of pride in who I am and appreciation for family, and willingness to listen more than speak. I am a man of God as well. That is what drives me to this day.”

His destiny appeared to be predetermined. He loved swimming, and the sport loved him back. His mother wanted him to learn to swim because she couldn’t, even as an athlete herself. The Mommy and Me classes evolved into regular swim lessons as he grew older. Eventually, he found himself on a local swim team, which he considered the next natural step.

“I really enjoyed that.”

Hill’s life changed one day in 2005 after a practice that appeared to be very normal. While playing with his father, Hill showed him that he could dislocate his own shoulder. He thought his father would be impressed, but concern was the result instead. They went to a doctor to have his shoulder evaluated, and Hill heard news that devastated him.

“They said that level of hypermobility is not healthy, and I had to quit swimming.”

He also had to keep his right arm in a sling for several months. Eventually, he no longer had to wear the sling. However, they would go back to the hospital during that year’s Thanksgiving dinner after he began experiencing numbness. It began in his arm but would reach his entire body.

“I ended up at Children’s Hospital in Los Angeles, and I had to stay for several weeks. I couldn’t sustain any neurological connection to the rest of my body.”

He was diagnosed with Charcot-Marie-Tooth (CMT) disease, a degenerative nerve disease that usually appears in childhood or early adulthood. Even though that was what was confirmed, his mother refused to allow the doctors to tell him when they first became aware.

“She told them, ‘I’m not going to let you come in here and kill my son’s confidence because someone who looked at a gene in a microscope wrote a book that would define his life.’”

Hill credited that decision for him becoming more resilient because he would return to the pool and move forward with his dream. He competed in college at the Division III level but moved on after his junior season to focus on turning professional and reaching the Olympics. He wouldn’t know about CMT specifically until years later while he was working with a coach training to qualify for the Olympics. After the coach noticed issues with his dives into the water and questioned him about it, his mother finally told him.

“That was what opened the doorway to me becoming more educated about the diagnosis so I could communicate about it to my coach,” Hill says.

HILL SHIFTS FOCUS AND WANTS TO DO MORE

Olympic dreams may have no longer been a reality, but his coach educated him about the Paralympics and felt he would excel there. It took some convincing, but he recalibrated and would compete in the 2020 Paralympics in Tokyo, where he took bronze in the 50-meter freestyle, S9 classification. He reached his goal of competing on the international stage, but he knew he could do better and more. That is why he is now focused on gold in 2024 and reaching another massive goal.

“I want to help 1 million people learn how to swim,” he says.

To make that goal a reality, Hill created a non-profit organization called Swim Up Hill. According to its website, they provide innovative and culturally relevant swim instruction for low to middle-income people of color in the U.S. and abroad.

“Not knowing how to swim is an endemic that can be changed with instruction,” Hill explained. He has found a great partner to help him on his quest. Adaptive clothing brand befree has sponsored Hill’s athletic quest for gold, and they provide the outfits for the people that he serves. The clothing is designed to adaptive people can take them on and off easier. The brand also supported a children’s book sharing a story of how Hill helped a child learn to swim. Hill not only appreciates their commitment but quality.

“The outfits are similar to those that NBA players wore in the ’90s.”

NOW HILL GOES FOR GOLD

Even with that mission fresh on his mind, Hill is now locked in on the Paralympics and his opportunity to complete his journey with a gold medal while representing his country. He will begin his competitions on Sept. 2nd, and it can be seen on one of the NBC networks. This is something that Hill has strived for and overcome many obstacles to reach, and he isn’t going just to have a good time. He has his sights set and is confident that he will return to the United States as a champion.

“Very much looking forward to what is on the horizon,” he said with a combination of excitement and intent. “I can win.” To learn more about Swim Up Hill, go to www.swimuphill.org and follow @swimuphilldotorg on Instagram. You can also follow Hill @swimuphill.

3 TIPS FOR FUTURE COMPETITIVE SWIMMERS

Hill’s purpose is to help as many people learn to swim as possible. If you are new to swimming, he shared three tips that can help you or your loved one can adapt quicker so you can enjoy your experience in the water.

Stick Your Face in a Bowl of Water

“Use a bowl that is just big enough that the face can fit in and fill it with water. Many people that don’t know how to swim can reserve high levels of trauma when it comes to submersing their face. This is the most basic instrument and skill because your face doesn’t take up the whole ocean.”

Proper Breathing Technique

“Breathe into the mouth and out of the nose. That is what we preach and practice.”

Get with the Right Coach

“Make sure it is the right fit as well, especially when dealing with younger athletes. That coach should be able to provide a technical foundation.”

The clip, first posted by Johnson as part of a birthday message on Instagram, when he turned 51 last year,  was recently reshared by the Jumanji star with more of an Olympic theme.

“Sad to report I did not qualify for the 2024 Men’s Olympic Gymnastics Team,” captioned Johnson, as footage reminded us of the time he went accidentally head-over-heels while trying to relax on a hammock. We all know that The Rock has conquered WrestleMania’s and driven the fastest cars on earth, but it seems that a humble swinging bed was just too much of a challenge for the megastar!

“I think we call this ‘rock’ bottom,” joked his former WWE colleague, @StacyKeibler.

“Hahaha, your face right when you knew things were wrong,” wrote @jake_schum.

Still, despite the embarrassing mishap, DJ still won over much of his audience.

“I’m holding up my score ‘10’,” wrote @leanne_hill_hair_studio.

“Hey… at least you didn’t spill your drink,” noted follower @beth_ottenstein.

Perhaps The Rock’s birthday celebration still makes him the king of cool after all! With Moana 2 set to hit theaters in November 2024, and the former champ expected back in WWE when the pro wrestling juggernaut makes its debut on Netflix next year, it’s good to know that “The Final Boss” is still an electrifying entertainer.

Follow Dwayne Johnson on Instagram 

What is a Deep Tissue Massage?

First things first: What exactly is a deep-tissue massage? According to the National University of Health Sciences, “Deep tissue massage targets chronic tension in muscles that lie far below the body’s surface. Deep muscle techniques involve slow strokes, direct pressure, or friction movements that go across the muscle grain.” Deep tissue massages are a great option for recovery, but why do they hurt so much?

Why Do Deep Tissue Massages Hurt?

“There is a common misconception that a deep tissue massage should be painful, but that is not true,” says Erika Still, licensed massage therapist and the assistant treatments manager at The Lodge at Woodloch. “While it can feel uncomfortable at first, it should never be painful.”

Still explains that pain triggers a defensive response in the body, which contradicts the goal of the massage. “An experienced therapist will communicate with you throughout the session, adjusting pressure to ensure the experience is beneficial, not painful,” she says. “If you notice yourself tensing up or holding your breath, it is a sign that the pressure might be too much, and it is important to let your therapist know.”

Although you may not want a massage to hurt, you may still experience some level of discomfort, but why? “Pain or discomfort during a the massage can be influenced by many factors, such as muscle tightness, hydration levels, diet, and stress,” shares Still. “Each person’s body is different, and it is our job as massage therapists to tailor the approach to meet individual needs.” Still says that if you are worried about any potential discomfort or pain, drinking water before and after your session can help reduce discomfort.

Gains Without the Pain

But what exactly does this pain mean? “Pain or discomfort during a deep tissue massage often indicates the presence of muscle tightness, tension, or knots, as the massage targets deeper layers of muscle and connective tissue,” explains Matthew Perry, Learning & Development Manager at The NOW Massage, Licensed Massage Therapist. “While some discomfort is normal with this level of deep pressure, the level of pain can reflect how tight or strained your muscles are.”

However, Perry explains that more pain does not always mean tighter muscles; it could also suggest that the tissue is inflamed or sensitive, or that the pressure being applied is too intense for that particular area. “Always listen to your body and communicate with your massage therapist during your session,” he says. Perry recommends consulting with a medical professional if you have concerns or pre-existing conditions.

Perry also says that pain may be coming from the technique your massage therapist is using. “During a deep tissue massage, massage therapists may use their elbows, fingertips or concentrate pressure on specific points to loosen them and help restore mobility, decrease inflammation, reduce pain, and release toxins from the body,” explains Perry.

“Deep tissue massages are designed to treat specific aches, pains, and strains that come with leading an active lifestyle,” he says. However, Perry agrees with Still and says if you experience pain during a massage, please let your massage therapist know.

What Are the Benefits of a Deep Tissue Massage?

Deep tissue massage offers a wide range of physical and mental benefits. “It can improve circulation, reduce inflammation, increase joint mobility, and ease muscle tension, which can help with headaches and fatigue,” says Still. “Additionally, it has mental health benefits, such as reducing stress by increasing the production of feel-good hormones like dopamine, serotonin, and oxytocin.” Perry says all of these hormones help to elevate your mood and general well-being. “Regular massages will also decrease cortisol levels and strengthen the immune system,” he says.

Who Should Book a Deep Tissue Massage?

You may be wondering, is it just athletes that can benefit from a deep tissue massage? On the contrary, deep tissue massage is not just for athletes, says Still. Everyone can benefit. “Whether you are a professional athlete or someone who spends most of your day at a desk. Athletes might use it to reduce injury risk and as a preventative measure, but the benefits are universal.”

However, Perry says deep tissue massages are especially good for individuals who lead active lifestyles and athletes. “When performing a deep tissue massage, the massage therapist will work on the muscles and soft tissues that have been affected by athletic activity, helping to reduce soreness, stiffness, and inflammation,” shares Perry. “This can speed up your recovery time and help to get you back to your regular workouts faster.”

When Should You Experience a Massage and How Often?

So when is a good time to book a massage? There are several signs that it might be time for a deep tissue massage, according to Still. “These include limited range of motion in joints, persistent muscle tension even at rest, and, in more chronic situations, pain or discomfort in specific areas.” Perry adds if you are looking for a way to treat pain and muscle tension, improve mobility and flexibility, or promote relaxation and stress relief, it may be a good time to try a deep tissue massage. How often should you book a deep tissue massage? Just like most things in life, it depends on the individual. “The frequency of receiving a deep tissue massage depends on factors like your physical condition, activity and stress levels, and overall health needs,” explains Perry.

“For chronic issues, it might be beneficial to start with sessions once or twice a week, then move to monthly maintenance,” shares Still. Perry says you can book once a week or every other week as it helps manage pain and promotes healing. “However, if you are looking to prevent issues and reduce muscle tension, every couple of months could be sufficient,” notes Still.

“Those seeking relief from stress and anxiety or muscle maintenance might opt for massages every two to four weeks to prevent tension buildup and maintain muscle health,” notes Perry. Still says listening to your body is key, and massage should be viewed as self-care, not just a luxury.

Final Thoughts

Deep tissue massages are a great form of recovery and self-care. Contrary to popular belief, deep tissue massages should not hurt. Be sure to always communicate with your massage therapist to make sure nothing hurts so you can reap the full range of physical and mental health benefits of deep tissue massage

Speed and sprinting are a fixture in all Major League Baseball training programs as it’s part of the job. For many of us, sprinting is only done on a have-to-do basis. Whether we’re trying to make it to the boarding gate to catch a flight or to deter an officer from placing a parking ticket under our windshield, how many of us are testing our speed on a consistent basis? Why don’t we?

Greany, the strength and conditioning coach for the Tampa Bay Rays, explains why speed training is as important for weekend warriors and fitness enthusiasts of every level as it is for baseball All-Stars or Olympic athletes. And probably most surprising of all: Sprint training doesn’t have to dominate your training schedule. According to Greany, two days a week for less than a half hour should be enough to help anyone build power and explosiveness.

“With just one explosive sprint, you’re going to get the benefits of power development, overall athleticism, core strengthening, joint intended health, and that’s just to name a few,” Greany says.

Benefits of Sprint Training

Here he discussed the benefits it can have to your overall fitness, the misconceptions around it and his sprint training tips on how to get the most out of incorporating speed into your training.

Speed Training Helps Build Muscle

Sprint training not only helps you become faster but it also helps build muscle, connective tissue and aids in body control, and awareness—all important factors as we get older. Most of our workout routines can become monotonous as we move through life and building speed is not only a way to add variety but also can lead to you feeling your best longer.

Sprint Training Can Improve Health

Greany says sprinting can help athletes of all shapes and sizes. If you’re a runner, you can improve on your endurance, and pr times. There is also a novelty reason as well.

“Look at a marathon runner’s body, and then look at an Olympic sprinter’s body,” said Greany. “You can see the difference in muscle tone and muscle mass, because that sprinter is exposing themselves to higher speeds, higher stresses, and working as many muscles as possible. When you do a max effort sprint, you’re working a gauntlet of muscles from the lower body all the way to the upper body, including your abdominals. So body composition, burning body fat, tendon and joint health, building overall athleticism and explosive power is the benefits of sprint training.”

Sprints Actually Reduce the Risk of Injury as We Age

If you hate burning fat, improving your agility, endurance, and cardiovascular health, then sprint training isn’t for you. Even if running is a fixture in your routine, Greany says you’re training your body to be slow with running in one plane of motion and if you had to make a sudden stop or quick movement, you’re likely to pull a groin or hamstring because of how foreign the motion is.

As we get older, one of the main concerns of doing anything athletic is injury. Sprint training helps keep the tendons and ligaments strong, which helps reduce the risk of injury. You also want to perform your best when you’re doing anything athletic and making sure your body is ready for whatever stress that is supposed to be placed on it is a great start.

Essential Sprint Training Tips

NEVER Skip the Warmup

As with most exercises, warming up is imperative for a number of reasons. Sprinting requires explosive movements and even though the warmup can be longer than the actual workout, you don’t want to go right into sprinting while the body is cold, so to speak. A proper warm up will aide in injury prevention and help improve performance.

“You’re looking at about 10 to 12 minutes of dynamic movements, Greany says. “There’s roughly between 16 to 20 different movement warmup exercises that you can go through. Then you’re looking at about four to five running drills, and then right into your sprint work.”

Sprints are Different from Distance Training

Sprinting is all about explosive power. You’re burning fat and calories as you’re pushing your body to accelerate. This not only helps you become a more well-rounded athlete but it’s also a way to keep your training routine fun and challenging. With the amount of stress placed on the body, you will need some time off to recover to be fully prepared for the next session.

There is less recovery needed for distance training as you’re usually going long and at an easy pace. Along with cardiovascular health, you’re also improving your muscular and aerobic endurance. This helps you not feel fatigued as fast. If you’re confused on which you should be doing, you’ll see greater returns doing both.

Sprint training Is Easy to Add to Your Workouts

“I would say twice a week, or once every four or five days,” Greany says. “You want to allow at least 48 hours in between sprint work. If we’re talking like the general population of fitness, I would say every four days or so would be enough to develop that explosiveness.

“The best timing to perform any sprint or explosive work is prior to your strength training and right after a warm up. Say you perform a warm up and go right into your explosive work. Whether it’s plyometrics, jump training or sprint work, and then go into the weight room perform your strength training. Or, you could do it on a separate day — do your strength training one day, do your speed and plyometrics the next day, go ahead and do strength training and kind of cycle through that during the week.”

Always Keep Track and Measure Your Progress

If you’re one that loves to track your improvement, there are a few ways you can do this. You can use speed gates that track and record your speeds. You can use wearable tech that tracks markers such as pace, heart rate, and timing. Greany says one of the best things you can do is include a training partner to not only help push you but to also see where you at through competition.

Joey Greany is a pro sports strength and speed coach with over 17 years of experience training some of the world’s top athletes. He spent 9 seasons as a minor league strength and conditioning coach for the Kansas City Royals and 8 seasons with the Tampa Bay Rays at the major league level. Joey holds a Masters degree in Exercise Science from the University of Tennessee Southern and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association. His fitness programs have even been featured on Fox 13 Tampa Bay and Fox 10 Phoenix morning shows.

Follow him on Instagram @joeygreany and X @joeygreany

A significant portion of that inspiration in the Las Vegas Convention Center on the weekend of October 11th and 12th will come from Angel Competition Bikinis. Owner Karah Jones considers the Olympia one of her favorite events of the year.

“The Olympia is phenomenal for us. We are so excited to be back in Las Vegas this year.”

Jones was once a competitor herself but found her way on the business side of bodybuilding by creating and providing competition suits for athletes. Superstars that wear the brand’s suits to the stage include Bikini Olympia champion Ashley Kaltwasser, Figure Pro Emily Hammond, and Wellness Pro Brooke Hackett, among many others. Bikinis may be in the name, but they can provide suits for all six of the IFBB Pro League divisions.

“We have really good quality,” Jones said proudly. “We have been doing this for 11 years now, and I think we have done over 35,000 suits.”

In 2023, Jones and the Angel Competition Bikinis team held their second Angel Fashion Show in Orlando, FL at the Olympia World Fitness Expo, which featured several models showcasing themselves and various suits. Not all the models are athletes or competitors. This show features women from all walks of life that have strived for personal greatness. Each of them is there to simply showcase their hard work and hopefully inspire others to do the same.

Jones has found that even though athletes are used to facing fans and judges, they have benefited from being on their stage as well.

“It can be very refreshing for them to have that opportunity because if they can get on our stage to show their true selves and personalities, they develop confidence that can translate to the bodybuilding stage.”

She feels the energy herself as well – not only as the entrepreneur but also as the athlete and fan that has followed this sport for many years. Her personal journey from a fan receiving the inspiration to the provider of a stage that offers it in spades.

“It is still a celebrity-like moment for me. Seeing Angel Competition Bikinis on the Olympia stage was a dream of mine. Now to see this show in its third year still brings butterflies to my stomach.”

Jones reported that the 2023 edition of the Angel Fashion Show was a massive success with 82 women taking the stage, and the 2024 edition is expected to be even bigger. The show will feature several women that have their own athletic backgrounds and inspiring journeys that led them to being a part of bodybuilding’s biggest weekend.

“We are always trying to find ways to improve. It goes back to that bodybuilder mentality. We learned so much last year that we can put in place this year.”

Jones shared that this is about more than simply promoting suits and featuring models. Like the bodybuilding community as a whole, the Angel Fashion Show has created their own community that the members can draw strength from, be inspired by, and receive encouragement to move forward. They gather before the event to get to know each other and share their journeys that got them to where they are.

Jones explained, “It is not just about getting onstage in a bikini. You are in this community of empowering women that are like minded. It can be hard to find that as a woman, but you can find it here.”

The 2024 Angel Fashion Show has a full roster of over 150 models that will showcase their best versions of themselves in Las Vegas, but you could potentially be a part of the 2025 show, and Jones hopes to see many sign up and become a part of their movement.

“We really love giving this opportunity.”

For more information on Angel Competition Bikinis, you can follow them on Instagram @angelcompetitionbikinis or click here!. Get your tickets for the 2024 Olympia World Fitness Expo by going to www.mrolympia.com .

Sometimes it is not about doing something new but rather doing something different. Taking established tricks and combining them may be the recipe for success. If swole is the goal and size is your prize, then consider doing that with cluster drop sets.

What are Cluster Drop Sets

If you have been following M&F for a while, then you likely know about cluster sets and drop sets already, but some of our newer folks can always benefit from the knowledge.

Cluster sets are a longer and heavier version of a rest-pause set. You take a heavy weight, perform low but manageable reps, take a brief break, and repeat until you have performed a series of these “clusters.” The most popular versions of cluster sets have you perform anywhere from three to five clusters of one to five reps each within a set. They are more popular in strongman and powerlifting training, but some pro bodybuilders that have been in favor of using cluster sets include the late John Meadows, legends such as Branch Warren, Johnnie Jackson, and current pro Nathan Epler.

A drop set calls for you to reach failure with a challenging weight, reduce it to a lighter weight, and continue lifting until you reach failure with the lighter weight. Both clusters and drop sets are strategies that can help you get more overall volume in while taking your muscles beyond an initial form of failure. This can force the muscles to adapt, grow, and get stronger.

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How Cluster Drop Sets Work

This is not something that you should jump into right away. If you have never done clusters or drop sets before, you should try those on their own before advancing up to this. If you feel you are ready for a new and challenging hack for growth, then here is how it works.

After you feel warmed up, load up your barbell or machine with a weight that you could perform for three to five reps. We are going heavy for this.

We will start with the clusters. Get into position and perform two to three reps, then rack the weight. You should not reach failure but feel like that fourth rep could be a challenge. Count 15 seconds. As soon as that 15th second passes, try to get two or three more. Re-rack and count out 15 more seconds. Then, knock out that last rep or two you have in you. By this point, you should be questioning whether you could do another one.

Once you re-rack for the third time, immediately lower the weight. You can reduce it anywhere from 25-50 percent. This is the drop set portion. Get back into position as quickly as you can, take control of the weight and lift to failure. Your spotter should assist you on the final rep. Do not finish on a completed rep unless you are training alone, which is not recommended.

Recommended Exercises

The exercises listed below would be solid options to implement a cluster drop set with as long as you have a spotter to assist you. Compound movements are best since you are going heavy and will have multiple muscle groups involved. You can use this on most machines as well. Dumbbells are not an optimal option, but they can be done if you must train alone, or you can keep multiple pairs close to you without anyone else in your gym needing them. If you’ve never done this type of set before, the list below would be your best bets to try it out.

• Any version of a Bench Press
• Rack Deadlifts
• T-Bar Rows
• Standing or Seated Barbell Press
• Barbell or EZ-Bar Curl
• Weighted Dip (go from weight on a dip belt to bodyweight)
• Hack or Machine Squat
• Leg Press

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Cluster Drop Set Tips

If you have a weak bodypart that you need to bring up, then this may be the trick for you to kickstart growth. You could realistically use it on multiple bodyparts in your split if you have enough training experience.

It would be best to just do one set of cluster drop sets per workout unless you are very advanced in your training. A good idea would be to use it on the first exercise of the workout when you are at your strongest and have the most energy to commit. Using it for other exercises in the same session may not be the best idea.

Have someone do this with you. Aside from having the spotter for safety, you and the partner can reduce the weight together on barbell or plate-loaded machines. This will both make it even more intense and save time. You and the training partner could also push each other and improve together.

If you adapt this to your programming, you should be able to get at least six reps on the clusters. Make it a goal to get one more rep the next time you train. Once you can do 10 total reps with the heaviest weight before the drop set, it is time to bump it up. Even a five-pound increase would serve you well with this.

Cardio is essential, but it’s not always the most fun part of your workouts. Yet, the benefits are undeniable. Cardio strengthens your heart, helps burn fat, and even boosts your mood. But what if you could get all those benefits without spending 45 minutes slogging away on the dreadmill? That’s where this 15-minute bodyweight cardio workout comes in.

Here, we’ll discuss the benefits of using bodyweight exercise for high-intensity cardio and provide a 15-minute bodyweight cardio workout that will have you sweating and smiling in no time.

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Why Short, Intense Workouts and Bodyweight Exercises Work

Of course, 15-minute workouts aren’t meant to be easy, but keeping your cardio short has two great benefits.

1. Efficiency

When time is short, the key is to make your cardio workout short and intense. Research has shown that high-intensity interval training (HIIT) is a time-efficient way to improve cardiovascular fitness. You’re not just saving time—you’re getting the same or better results in less time.

2. Metabolism Boost

One of the best things about a HIIT workout is the post-exercise calorie burn. Thanks to EPOC, your body torches calories even after your workout. This means you’re still reaping the benefits of your workout, even as you go about your day.

Advantages of Bodyweight Cardio Exercise

Bodyweight exercises offer a level of convenience that’s hard to beat. You can squeeze in a quick session at home, in a park, or on the road. But their appeal goes beyond just convenience.

Versatility

Bodyweight exercises are versatile because you can adjust the intensity, target different muscle groups, and keep things fresh with endless variations without needing equipment.

Joint-Friendly

Bodyweight exercises are a great option if your joints are angry. They’re generally lower impact than free weights, which means less strain while still giving you a solid workout.

Full-Body Muscle

Unlike cardio machines that focus on just one part of your body, bodyweight exercises train multiple muscle groups simultaneously. This means you’re getting your heart rate up and working on strength and mobility, all at the same time.

The 15-Minute Bodyweight Cardio Circuit Workout

This 15-minute bodyweight cardio workout is structured to maximize your calorie burn and push your cardio limits, all within a short, intense session. Here’s how it works: you’ll be doing five different bodyweight exercises, each for 30 seconds of all-out effort, followed by 30 seconds of rest. This interval format keeps your heart rate up.

Sprint In Place: Start lifting your knees and pumping your arms as fast as possible.

Speed Skaters: Leap side to side, mimicking a skating motion.

Rocket Jumps: Where you squat down and leap upward, reaching for the sky.

Lateral Shuffles: Switch to lateral shuffles, moving quickly from side to side.

180-Degree Rotational Jumps: Drop into a squat, explode, and rotate 180 degrees in the air. Land softly, then immediately jump again, rotating back to the starting position.

Complete the five exercises as a circuit for three rounds in 15 minutes.

Factors To Consider

Performing each exercise with good form is necessary, but there are two more factors to consider to get the most out of this workout.

Warmup and Cooldown

Just because this workout is only 15 minutes doesn’t mean you can skip the warm-up and cool-down. These essential steps prepare your body for the intensity ahead and help it recover afterward. Start with a 3-minute dynamic warm-up, including exercises like bodyweight squats, leg swings, and hip rotations. After the workout, focus on deep breathing to reduce your heart rate and kickstart your recovery.

Intensity Levels

To maximize the benefits of this workout, you need to push yourself during those 30-second work intervals. It’s all about intensity—give it everything you’ve got during the exercise, and then use the 30-second recovery to prepare for the next move. If you feel you can do more, you’re not working hard enough. Conversely, you might need to dial it back if you’re completely wiped after the first round.

In order to understand the effects of calorie restriction on physical performance, a new study tracked mice to see if fewer calories would lead to less wheel running. The results will surprise many, who feel that missing a few macros is an excuse to skip a gym session. At odds with that notion, the data showed that cutting calories by 20% did not significantly reduce the distance that mice voluntarily chose to run each day. “Voluntary exercise was remarkably resistant to reducing the amount of food by 20% and even by 40%,” commented University of California, Riverside biologist and corresponding study author Theodore Garland, Jr. “They just kept running.”

How was the study carried out?

Researchers spent three weeks recording a baseline level of running activity for the mice, then a further week with calories reduced by 20%, and a final week at minus 40%. This experiment was completed both with regular mice and “high runner” mice that are bred to enjoy running, in order to reflect populations with different base activity levels.

What were the results?

The 20% reduction had no significant effect on performance, and although the high runners reduced their total distance slightly with 40% calorie restriction, even then the distance was just an 11% reduction. One of the reasons that experts think mice, and people, can continue to exercise on fewer calories is due to the ‘runners high’ effect brought about by increased levels of dopamine and cannaboid levels in the brain thanks to getting our sweat on.

Wheel running for mice, or simply running or working out for the rest of us is a “self-rewarding behavior,” explained Garland, Jr. And, those who worry that cutting calories by 20% while still engaging in intense activity might lead to severe weight loss, this may be another myth. Researchers were surprised to find that 20% fewer calories had a negligible effect on mass, and a lesser than expected weight drop even at 40%.

Still, if there is less energy consumed, how can this be? “There has to be some type of compensation going on if your food goes down by 40% and your weight doesn’t go down very much,” says Garland. “Maybe that’s reducing other types of activities, or becoming metabolically more efficient, which we didn’t yet measure.”

While there is further work to be done to fully understand these results, the fact remains that missing out on your regular meal intake doesn’t necessarily need to spell the end of a gym day. “We don’t want people on diets to say, ‘I don’t have enough energy, so I’ll make up for it by not exercising,’” says Garland. “That would be counterproductive, and now we know, it doesn’t have to be this way.”

2024 IFBB Pro League Texas Pro Figure winners

1 Jessica Reyes Padilla

2 Lena Ramsteiner
3 Mandi Morgan
4 Nelly Gonzalez
5 Vee Sajousse

2024 IFBB Pro League Texas Pro Classic Men’s Physique winners

1 Gabriel Zancanelli

2 Matheus Menegate
3 Dancovea Anderson
4 Laszlo Kiraly
5 Austin Espy

2024 IFBB Pro League Texas Pro Wellness winners

1 Lisa Meiswinkel

2 Kassandra Gillis
3 Jasmine Baker
4 Grecia Hernandez
5 Marcela Mattos

2024 IFBB Pro League Texas Pro Men’s Physique winners

1 Jeremiah Maxey

2 Ricardo Cenat
3 Ahmed Shokry
4 Mario Stewart
5 Stevelon Dennis

2024 IFBB Pro League Texas Pro Bikini winners

1 Elisa Pecini

2 Tamekia Carter
3 Lisa Reith
4 Lawna Dunbar
5 Lauren Kralovec

2024 IFBB Pro League Texas Pro Men’s 212 Bodybuilding winners

1 Francisco Barrios Vlk

2 Jordan Janowitz
3 Marcello Alfonsi
4 Marcus Costa
5 Cameron George

Women’s Physique winner: Zama Benta

Men’s Bodybuilding winner: Andrew Jacked

Now back on land, the former Royal Marines Commander talked to M&F about his days of service, maintaining his fitness as a civilian, and an epic love of adventure.

“I had planned on joining the Marines from when I was about 12,” says Kane, who fell in love with the camaraderie and sense of achievement he got from participating in youth groups such as the boy scouts and army cadets. “So, I’d sort of read as much as I could about the Marines for the previous four years. I kind of knew what I was getting into.”

While Kane entered the Marines at 16, he recalls suffering with shin splints and other growing pains as he got to grips in a force that had an average entry age of 23. “There were no military people in my family,” he explains. “My twin; Ross, and I were the first ones to join up.”

Kane also recalls that the level of fitness required to enter the Marines was a challenge that he relished. “You go into the careers office and the first thing they would say is do 10 pull-ups. And, obviously I could do about 3, but that gave me a goal. They basically said come back when you can do 10, and so by the time I got 16 I’d been working on it. I could do 20.”

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Aldo Kane loves to push the limits of what he can accomplish

Kane became one of the forces’ youngest snipers at 16 and loved being outside of his comfort zone. “Being in the outdoors, being pushed to my limits physically, mentally, and emotionally at the time, I don’t think I was eloquent enough to put it like that,” he says.  “I was just chasing adventure, not warmongering or anything like that.”

Still, there were difficult times too. Kane endured sleep deprivation and missed his family and had to suck it up when his superiors tested him. “It didn’t actually break me, in any way, because I just knew that it was a job, you know? There’s no way they can physically hurt you. You can only go as fast and as hard and as long as you physically can go. And then after that, what they want to see is that you’ve got the commitment to dig in.”

At 26, Kane left service at the top of his game. “This was very difficult for me at that time,” he says. “It’s all I knew and it’s all I wanted to do…but the best thing I ever did was join and the second-best thing I ever did was leave. I’m 46 now, so I left 20 years ago.”

Fortunately, staying in shape hasn’t been a problem for him as a civilian. “What doesn’t [leave you] is your interest in physical fitness, mental fitness, and emotional fitness. That’s, like, so hardwired into me that I don’t even think like I’ll ever get up in the morning and think I don’t want to train today, because it’s just a thing, it’s like breathing. I just get up and do it. But, the other thing that sticks is the commando spirit, which is four things. It’s courage, determination, unselfishness, and cheerfulness in the face of adversity.

Now cheerfully fronting adventures on our television screens and providing consultancy on safety behind the scenes, Kane is still living his best life. “Really, when I think to all the jobs that I’ve done over the years, even like, you know, in OceanXplorers, what gets me the jobs is that ability to do the right thing even when it’s the hardest thing to do. I learned that in the Marines.”

Still finding himself in extreme situations, Kane watched his child enter the world via a video link while out at sea making the show. Now, the family man is focused on longevity. “For me, it’s much more about strength and mobility now, but I always put calisthenics in there,” he explains. “You know I’m always doing the old-school Marine stuff, press ups, burpees, pull-ups, that sort of thing. But mainly five days a week.”

Listening to Kane, you almost forget that he climbed Everest last year as well. Making OceanXplorers was a chance for him to get back to his love of the sea, however.

“When OceanXplorers came up… in the interview process, I went over to LA and was interviewed by James Cameron and his team, and I was chatting about my time in the Marines and being on ship and I thought; I haven’t been on a ship for years, and especially one like the OceanXplorer, where it’s the most scientifically advanced vessel on the planet. I just thought it would be really interesting. That, and [the fact that about] 80% of the ocean is still unexplored. So getting to go down in submarines, diving, working with scientists was like a big tick for me.”

The OceanXplorer vessel boasts two submersibles, a helicopter and all manner of mapping instruments. “But what I found interesting was that the ship can have all of the assets deployed at one time including divers in the water,” he says. “What they’re doing is incredibly efficient. And the thing that I really enjoyed about it, is that everything they’re doing is almost new. So, it’s the science and exploration that go hand in hand.”

Kane tells M&F that diving with humpback whales was one his most beloved experiences in the series. He’s also aware that exploration is becoming less about taking from the environment and more about figuring out how to protect it.

“I know that one of the big sort of interview points from James Cameron and the team, was how much I was interested in the science and furthering what we know about the oceans,” he explains. “That is obviously a huge passion for James and for the rest of the team. There was actually a big push on that. And as far as I’m aware there were quite a few scientific papers that have been, or will be, published off the back of that. So, that’s not just a television program, that’s something that has, you know, a legacy.”

Watch OceanXplorers on NatGeo from August 18. Follow Aldo Kane on Instagram!