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Copyright 2015, All Rights Reserved

All rights reserved. No part of this e-book may be reproduced or

transmitted in any form or by any means, electronic or mechanical,
including photocopying, recording, or by any information storage
and retrieval system, without the expressed written permission from
Jonathan Haas.


You must get your physicians approval before beginning this

exercise program. These recommendations are not medical
guidelines but are for educational purposes only.
You must consult your physician prior to starting this program or if
you have any medical condition or injury that contraindicates
physical activity. This program is designed for healthy individuals
18 years and older only.
The information in this e manual is meant to supplement, not
replace, proper exercise training. All forms of exercise pose some
inherent risks. The author advises readers to take full responsibility
for their safety and know their limits. Before practicing the
exercises in this e manual, be sure that your equipment is well
maintained, and do not take risks beyond your level of experience,
aptitude, training and fitness. The exercises in this book are not in-
tended as a substitute for any exercise routine or treatment that
may have been prescribed by your physician.
See your physician before starting any exercise or nutrition
program. If you are taking any medications, you must talk to
your physician before starting any exercise program. If you
experience any light-headedness, dizziness, or shortness of
breath while exercising, stop the movement and consult a
Welcome to Integrated Strength!
This program is for the martial artist who is a serious seeker of
total, all-around strength. Strength built through unconventional
training from the outside in, and strength built through internal
power training, from the inside out.

We are moving into uncharted territory on the map of physical

training; confronting myths and misunderstandings of the
expression of overall strength of the body and slaying them.

As the maps of the old time sea explorers used to caution when
moving towards uncharted waters Here be Dragons!

Be careful. This program may forever change the way you think
about strength and martial art training!!

Integrated Combining or coordinating separate elements so as to

provide a harmonious interrelated whole.

Strength The ability to exert a force against resistance. The ability

to resist being moved or broken by a force.

So What Are We Integrating?

Traditionally adepts of martial arts and Internal Power (IP) have

forsaken external strength training (conventional and
unconventional we shall do both!) as not compatible and
sometimes even harmful or detrimental to their practice.

However, as I continue to integrate both aspects of Strength and

Internal Power into my own personal training, I find this to not be
the case.
In fact, using certain training strategies from Warrior Fitness I have
been able to blunt many of the purported negative side-effects of
external strength training upon the softer Internal Power training
and combine the 2 for a fully integrated system of developing
human strength potential.

The goal of Integrated Strength is to become the strongest version of

yourself, both inside and out Iron and Silk.

What is Internal Power?

I think its best to start with the basics. What is internal power and
how can it useful to the practitioner of martial arts? Let me state
this at the outset to hopefully clear up a rather unfortunate
misinterpretation of IP. Internal Power is physical. Its not some
mystical mumbo jumbo or a throwing chi balls type of nonsense. It
is a way of conditioning the body through specific solo training
exercises and paired partner training. The training method spans
thousands of years and has been handed down through the ages
within the warrior traditions of India, China, and Japan. It is a
body technology with a set method and detailed process of
instruction that simply cannot be learned by osmosis. It must be
explicitly taught.

How Are They Different?

Strength Training

Strength Training method: force = tension. The more tension

brought to bear by the muscles, the more strength that is
produced. Learn how to contract your muscles harder and you will
generate more force, i.e. get stronger. This is a neurological
phenomenon of increasing the percentage of muscle fibers recruited
for a given task.
Internal Power

Internal Power method: force = MA (mass x acceleration). Yes, we all

remember this equation from physics, but what does it mean in this
context and how is it applicable to internal power? Im going to
oversimplify this because it would take up way too much text to
spell out what can be demonstrated and explained in about 5
minutes in person. Essentially, IP is about tissue movement. The
exercises and drills connect the body through the fascial meridians
(see the book Anatomy Trains) and strengthen, thicken, and
condition connective tissue in the body. This mass of connected
tissue is accelerated through sophisticated movement patterns, like
spirals and dantien rotation, in a small space to produce massive
amounts of force. The more tissue that can be recruited, the more
mass that goes into the equation. The faster it can be accelerated
through looseness which causes the tissue to snap, not tension, the
more force that is produced, thus creating substantial internal
The Problem is the Tension

Tension and relaxation are both functions of the nervous

system. Martial artists seem to be under the impression that if one
trains for muscular strength then that person will only ever be able
to move with generalized tension and lack the ability to cultivate the
relaxed sensitivity required for higher levels of internal power
training. But thats far from true. Its all about HOW you
train. Since tension and relaxation are both opposite poles on the
same spectrum, the body can be taught to utilize both appropriately
depending upon the situation.
Over the coming months we will cover many strategies to remove
and alleviate excess tension from the muscles after strength
training: compensatory movement, mobility, breathing exercises,
vibration training, and more!

Another Issue

Theres also a disconnect where proponents of soft martial arts

(Bujinkan, Aikido, Systema, etc) and internal power training say
that their training is only concerned with connective tissue (tendon,
ligament, fascia) and that somehow strength training only
works muscle to the neglect of connective tissue.

Heres my thoughts muscle IS connective tissue. Rather than

adopt the traditional body-builder belief system of each individual
muscle in isolation, instead look at the body as ONE muscle with
hundreds of insertion points. Adopting this belief system allows
you to train the body together as one unit (as it was meant to be).
So, rather than classifying resistance training and IP training as
separate modalities, perhaps they can be trained together.

Both require the load to be spread out across the system


The main difference is the belief system behind the training!

Muscles do not know the difference between a bodyweight exercise,

a barbell exercise, a kettlebell exercise, or a push test. They only
know on and off tension and relax. What you are training is
actually your nervous system. Therefore, ideally you should be able
to use intent to turn on and turn off muscle groups depending on
what you are trying to do.
Integrated Strength Training Part 2

Internal Power Training Theory

As discussed previously, the method of Internal Power training has

been handed down for thousands of years. The approaches are
comprised of detailed step-by-step instructions that must be
specifically taught. It is not possible (okay, maybe highly unlikely
is a better turn of phrase) that they can be stumbled upon by
accident or figured out by some sort of haphazard trial and error
process. They cannot be reverse engineered simply by watching
ones teacher closely, nor can they be stolen.
Now that weve got that out of the way

Internal Power Model

Our model is based on In-Yo Ho: The method of the union of

opposites. The pairs of opposites we will use to create internal
power within the body are: up/down, left/right, front/back. This is
commonly known as 6 Directional Training. Of note is the fact that
the founder of Katori Shinto Ryu once remarked Once I
understood 6 directions, my ken was unstoppable.
Yi Chi Li

As the maxim above states, Yi (intent) leads Chi (energy) leads Li

(strength). Thus we see that intent is the primary driver, the prime
mover of internal power.

Intent is the Bridge

Intent is the connection between the thought to act and physical
movement. It is the way we will begin connecting and uniting the
entire body together to create intent-fueled movement.

The Body Must be Re-wired.

The focus of Internal Power training is on changing the body. We

utilize specific exercises to connect, strengthen, and condition the
tissues to remove slack from the body. This process strengthens
the body in a new way that is vastly different from conventional
training. It changes the way outside force acts on the body creating
an unusual power within martial arts training. However, this is a
slow and time-consuming process since we are working more with
tendon and fascia rather than just muscle tissue.
Overtime, with correct application of training, the body will change.
It is a process, just like following a recipe follow the steps
precisely and get the results!

The Tension Paradox Part 2

One of the most pervading issues facing the integrating of strength

training with internal power training is the fact that traditional
strength exercises leave residual tension in individual muscles. As
discussed previously, we have several strategies to combat residual
tension which allow us to retain the benefits of strength training
while mitigating the unwanted aspects.
The next strategy we will employ in an effort to better absorb the
positive strength training effects and further integrate the external
movements into internal power training is to work on focusing on
movements, not muscles.
Bodybuilding exercises which train individual muscles, and parts of
muscles, in isolation are the complete antithesis of Integrated
Instead, the exercises in Warrior Fitness tend to have a much
broader, system-wide effect. Our exercises are always multi-planar,
multi-joint, and 3 dimensional. They encompass whole body tri-
dimensional strength, not individual muscles or even groups of
muscles. So, in our system, the short answer to the question of
which muscles do these exercises work is usually All of them!
Integrated Strength Training Workout Plan

Internal Power Training

Internal Power training will be performed daily over the course of

this program. As discussed above, these exercises re-wire the body
over time to change how force is absorbed, retranslated, and
projected in a combative interaction.

Explanation of Wuji Standing

Wuji translates to without poles or pre-heaven meaning that yin

and yang have not yet been determined. It is a pure untapped
potential and possibility. It is from this untapped potential that we
will begin to form a relaxed, connected body primed for internal
power training.

Stand with the feet shoulder-width apart. The weight is balanced

behind the ball of foot, on the bubbling well point.
Head is lifted up from the crown. Shoulders are relaxed with the
arms held at the sides. Pelvis is neither tucked under nor tilted
back; the tailbone pulls straight down. The feeling is like you are
sitting on a high bar stool. The knees are neither bent nor locked,
but relaxed.

Scan your entire body, starting from the head. Look for areas of
tension shoulders, low back, legs, etc. and consciously relax and
release the muscles. Once you feel relaxed, relax more.

The feeling should be like you are a dot of ink diffusing into an
ocean of water. The body is open, full, and feels like it is spreading
outwards in all directions. Maintain this feeling for as long as
Supercharge Your Wuji Practice

1. Mentally scan the body for areas of tension. The usual suspects
will be the neck, shoulders, low back, and the quads.
2. Begin to actively release each area of tension one by one with
your mind. For example, think of the tightness in your shoulders
and mentally relax it by telling yourself the tightness in my
shoulders is letting go and relaxing. Then proceed to the next
area until you have systematically gone through them all.
3. If one particular area is giving you trouble work on breathing into
it. Inhale into the area, hold for a few seconds, then exhale from
the area to release it. Use this process over and over again until
the tension has let go.
4. Once you have removed all the residual tension in the body
continue to stand holding that relaxed feeling. Think of your
body as a drop of ink dissolving in the ocean, spreading out in all
5. Start with 10 minutes of Wuji standing. Work up to 60 minutes.

Zhan Zhaung

Here we will begin adding in specific requirements for intent driven

standing. Watch the Zhan Zhuang video. The video covers all the
requirements of structure and intent for the Zhan Zhuang standing
practice. As with the Wuji Standing last month, start slow and
build your practice gradually. Try to stand for at least 10 minutes
and work your way up to 30 minutes on a daily basis.
Ba Duan Jin

The Ba Duan Jin, or Eight Pieces of Silk Brocade are one of the
oldest and most well-known forms of qigong. They first made their
appearance in an 8th century Daoist text called, Xiu Zhen Shi Shu
(The 10 Treatises on Restoring Original Vitality). Daoist tradition
attributes the creation of these exercises to Chong Li-Quan, one of
the 8 immortals of Chinese legend.

The 8 Brocades consist of gentle twisting, stretching, and

lengthening exercises which condition and strengthen the muscle-
tendon meridians. Each exercise is repeated 8 times or 9 if you
are a ninja!
Generally the exercises are regarded as a warm-up, or simply
stretching/mobility type work. However, we will apply all the prior
principles and conditions of Internal Power training to increase the
effectiveness of the exercises. Also, I suggest that rather than using
them as a warm-up, they be used after your standing practice to
take all the neuro-stimulation accrued from the Zhan Zhuang and
put it into motion.
Unconventional Strength Training Workouts
These workouts are designed to build a base of whole body strength
and conditioning, coupled and balanced with relaxed power.
We will maximize our training time by utilizing minimalist strength
training workouts while performing longer duration internal
strength training exercises.

Workout Notes
Perform workouts as per the Integrated Strength Workout
Schedule. Continue to do joint mobility on a daily basis, in the
mornings as part of your Morning Recharge, as well as pre-workout.
Stretching should be performed after each workout as part of a
proper cool down routine.

Sub Max (SM) effort means do not go all out; leave 1 to 2 reps in
the tank.
Max Effort (ME) means do as many reps as possible in that set.

Supersets (A, B or A, B, C pairs) are alternating between 2 or more

exercises for the duration of the set. The exercises will often be
placed as antagonistic movements opposite each other, like a push-
pull combination.

For all squats keep weight mid-foot balance, back straight from
crown to tail, and knees out over the toes.

Always exhale on effort and focus on keeping the core, glutes, and
quads braced tightly, as if expecting to be gut-punched on every
exercise. All power and strength originates from the core and is
expressed from center out to the extremities.

If the exercises are too difficult, use a lighter weight or lower the number of
sets/reps until you can complete the entire workout as written. If, on the
other hand, it is too easy use a heavier weight. Remember everything is
easy until it gets heavy!!
Vibration Exercises How to Release Residual Tension

These are very simple, yet highly effective exercises which have been
used for centuries in yoga and qigong to shake out and release
residual muscle tension in the body. The premise is that all
muscles vibrate at a certain frequency. When tension is introduced
into the system via strength training or stress (physical, mental, or
emotional) the muscles contract and retain residual tension. The
vibration exercises literally shake out that tension bringing the body
back into balance.

So how do you do them?

Stand naturally, feet shoulder-width apart, knees slightly

bent. Spine straight. Lift up from the crown of your head. Begin to
bounce gently with the legs shaking the whole body up and
down. On each down bounce allow the body to exhale dont force
it. Dont try to breath, just let the body be breathed by the
motion. Slightly round the shoulders and tuck the pelvis to help
the motion push air out. Continue shaking the body up and down
for about 30 seconds to a minute. Stay loose. Stay relaxed. Shake
out the tension.

The vibration training exercises may be performed at the end of a

workout, in between sets of exercise, or anytime during the day to
release residual tension and aid in relaxing the body.

See the Vibration Training video for a complete demonstration.

Strength Training Workout - Day 1

1) Trapbar or barbell Deadlift 4 x 5, 3, 2, 1 (increase weight

every set after warmup)

2A) Mixed Grip Push-ups - 4 x 10-15 (change hand position

each set)
2B) Mixed Grip Pull-ups or Recline Rows - 4 x SubMax (pull-
up grip, chin-up grip, commando grip, close grip pull-up)

3A) Kettlebell Goblet Squats - 3 x 10

3B) Box Jumps (or squat jumps if no box) - 3 x 10

Strength Training Workout - Day 2

1) Kettlebell Clean & Press 4 x 6-8 each arm (go progressively


2A) KB Goblet Squat 3 x 10

2B) Jumping Lunges 3 x 10/10

3) 2 Arm Kettlebell Swings - 3 x 25

4A) Ab Wheel 3 x 10
4B) Leg Raises 3 x 10
4C) Spinal Rocks 3 x 10
Turkish Get-Up

The Turkish Get-Up (TGU) is an exercise in structure and stability.

It is technically classified as a pressing movement, but to me it is
much more of an overhead support that lights up the whole body
and develops the structure extremely well.

There are several variations to this movement, but we will start with
the most basic one, as illustrated below. To begin, lie on the
ground next to the kettlebell. Roll towards it, placing your right
hand deeply in the handle. Use both hands to lift it overhead as
you roll to your back. Keep the right wrist straight (there are no
bent wrists in kettlebell training!!), and the elbow locked. Maintain
eye contact with the bell. Roll to your left side, dropping open the
left leg. Come up the left elbow. Then up to the hand. Get your left
knee underneath you as you come to a kneeling position. Then
stand up. From the standing position with kettlebell locked out
overhead, reverse the movement and come all the way back to
laying down. Keep your eye on the kettlebell at all times!

Note that there is always a direct connection of the kettlebell to the

ground through the cross-body alignment of your structure as you
perform this exercise.
Strength Training Workout - Day 3

1) Turkish Get-Up 5 x 2 (each side)

2A) Spiral Push-ups - 4 x 10/10

2B) Mixed Grip Pull-ups or Recline Rows - 4 x SM (pull-up
grip, chin-up grip, commando grip, close grip pull-up)

3A) Kettlebell Goblet Squats - 3 x 10

3B) Wall Sit with Kettlbell - 3 x 30 to 60 seconds

4) 2 Arm Kettlebell Swings - 3 x 25

Strength Training Workout - Day 4

1) Spiral Kettlebell Clean & Press 4 x 10-12 each arm

2A) Sit Thru Press 3 x 10/10

2B) Super Slow Squats 3 x 10

3) Single Side Farmer Walk 4 x 50 ft.

4A) Straight Leg Sit-ups 3 x 10

4B) Knee Hugs 3 x 10
4C) Spinal Rocks 3 x 10
Sit Thru Press

Weight is equally distributed on hands and balls of feet. Knees and

elbows are turned out 45 degrees to create a stable support. There
should be buoyant and elastic feeling in the muscles and connective
tissue. Bend both arms and legs at same time to lower the body
down. Press up with an exhale. As you are pressing up, pick up
the right hand and kick out the left leg, exhale on the twist to wring
out the core. Repeat on opposite side.

Again, make sure to take note of the cross-body support in the

Sledge Hammer Cast

Begin in a natural posture with the hammer held in one hand at

your side. Repeat the same motion as the hammer clean, but
continue through the order position to bring the hammer behind
your back. Exhale, contract the core and draw the hammer over
your shoulder stopping in the order position.
Strength Training Workout - Day 5

1) Dragon Press x 10/10

2) Hindu Push-up x 10
3) Sledge Hammer Cast x 10/10
4) Fist Plank x 60 seconds

Perform 3 to 5 rounds. Rest for 60 seconds between rounds.

Core Work:
A) Straight Leg Sit-ups 3 x 10
B) Leg Raises 3 x 10
C) Spinal Rocks 3 x 10
Strength Training Workout - Day 6

1) Kettlebell Climb x 5 (all the way down + up = 1 rep)

2) Spiral Kettlebell Row x 10/10
3) Alternating Lunges x 10/10
4) Squat Jumps x 10
5) Sprawls x 10

Perform 3 to 5 rounds. Rest for 60 seconds between rounds.

Core Work:
A) Straight Leg Sit-ups 3 x 10
B) Knee Hugs 3 x 10
C) Spinal Rocks 3 x 10

Shovel Lift

The shovel lift is a seriously old school strength exercise that is little
seen (and little performed!) in the modern training world. As you
will see though, it is a fantastic way of training the entire body in a
non-standard fashion that is perfect for Integrated Strength.

Add weight to one side of a barbell. Hold the barbell with one hand
in the middle and one near the opposite collar, on the unloaded
side. The shovel lift can be performed in a variety of ways. Here are
some different ideas to start with:

Stand up with the weight, just like a deadlift

Twist to the sides and diagonals
Thrust the weight forward like a spear
Turn over the weight as you raise it like you were dumping a
shovel load
Lift it overhead by pressing one hand down and the other one
Change your hand position for better or worse leverage

This can be done with a light weight for many reps or very heavy
weight. Make sure you build up in working with heavy weights
slowly. Because of the leverage disadvantage you want to be sure
your body is capable of handling the weight and will not be pulled
out of place. This is the perfect exercise to practice your stability in
motion. Do not allow the weight to pull you off center!

Strength Workout 7 - Hold Out Training with 2 Dumbbells &

Shovel Lift

1A) Arms to the Side Neutral

1B) Arms to the Front Neutral
1C) Arms to the Side Palms Up
1D) Arms to the Front Palms Up
1E) Arms to the Side Palms Down
1F) Arms to the Front Palms Down

Perform each exercise for one set. Start with 10 second holds and
try to work up to 30 seconds. Rest 2-3 minutes between exercises.
Perform Vibration Drills during the rest periods.

2) Shovel Lift for time

Set a timer for 5-10 minutes and work through all the Shovel Lift
variations shown in the video. Play, explore, have fun!
Strength Workout 8 - Carry & Bodyweight Medley

1A) Double Kettlebell Deadlift x 5

1B) Farmer Walk x 35 Yards
1C) Double Kettlebell Deadlift x 5
1D) Spiral Push-ups x 10
1E) Double Kettlebell Deadlift x 5
1F) Farmer Walk x 35 Yards
1G) Hindu Push-ups x 10
Rest 1-2 minutes
2A) Double Kettlebell Front Squat x 5
2B) Rack Walk x 35 Yards
2C) Double Kettlebell Front Squat x 5
2D) Spiral Push-ups x 10
2E) Rack Walk x 35 Yards
2F) Hindu Push-ups x 10
Rest 1-2 minutes
3A) Double Overhead Carry x 35 Yards
3B) Spiral Push-ups x 10
3C) Double Overhead Carry x 35 Yards
3D) Hindu Push-ups x 10
Additional Recommended Resources

Warrior Life Transformation Program

Sick of being average? Ready to begin living an extraordinary

life? Tired of being an amateur in the matter of physical
If you are ready for a Warrior Life, click HERE

Ninja Mission Program 1 (Video and Manual)

You will train like the ninja of feudal Japan preparing body, mind,
and spirit through rigorous physical training and martial practice.

Budo Power Packs

In an effort to provide you with greater value and service here at

Warrior Fitness, I am introducing the Budo Power Packs option
available for a limited time only! Now you can bundle our awesome
products together at 50% off the regular prices!

Get a jump start on building your budo body today!

Warrior Fitness: Conditioning for Martial Arts (e-book)

The flag ship book that started it all! Warrior Fitness will help you
and your students attain a new level of strength, flexibility and
endurance quickly and with little chance of injury. Warrior
Fitness combines old school fitness with modern exercise

Martial Power Program (e-book and video)

The Martial Power Program is for those traditional martial artists

committed to taking their body, mind, and spirit to the next
level! This program is for people who are serious about learning
how to functionally integrate high level fitness training into their
martial arts practice!

Warrior Fitness Guide to Striking Power (e-book)

Specific Physical Preparedness for ALL striking arts from old

school Traditional Martial Arts to modern MMA! Learn how to build
a powerful structure to stabilize punches, kicks, and martial
movement! Discover how to use low-tech, high yield tools to
strengthen strikes throughout a range of motion!

Evolve Your Breathing (e-book and video)

Essential Techniques for Optimal Performance! Learn unique and

powerful breathing exercises drawn from martial arts, qigong, and
yoga that will teach you how to Adapt AND Perform Under Stress!

Dad Strength Program (e-book)

A full 10 week program to go from Dad to Super Dad! A Three-

Phased approach to Recover and Sustain Strength. Awesome for
men in their 40s, 50s, 60s, and beyond!