Sample 90 for 90 Training Day

90 for 90 is a 90 day training program. Training will be emailed to you, daily, for 90 consecutive days starting the day after you pay. Cost is $90 and all training is designed to be done anywhere with little to no equipment. You’ll also receive sponsor discounts and nutritional tips from our dieticians. If you’re interested in subscribing, or have any questions, you can reach me here If you’re all set to sign up, you can Venmo me here and start getting routines emailed to you today

Below is a sample training day…

January 3, 2022

Today will be a ladder – using a specific number sequence. The three exercises will be, in this order, burpee / deep squat / mountain climbers. The sequence will be as follows…

  • 10 burpees / 20 squats / 30 mountain climbers
  • 9 burpees / 18 squats / 27 mountain climbers
  • 8 burpees / 16 squats / 24 mountain climbers
  • 7 / 14 / 21
  • 6 / 12 / 18
  • 5 / 10 / 15
  • 4 / 8 / 12
  • 3 / 6 /9
  • 2 / 4 /6
  • 1 /2 / 3

here’s some video motivation to go with today’s session


Reason #12,844,009 of Why Your Child Should Know How to Box

If you’re competent at fighting, that actually decreases the probability that you’ll ever have to fight. When you’re confident in your ability to fight and someone pushes you, you’ll be able to respond with confidence. And with any luck, and this is certainly the case with bullies, any reasonable show of confidence – which is very much equivalent to a show of dominance, is going to be enough to make the bully back off. The strength you develop in your competence at violence is actually the best guarantee of peace – Jordan Peterson

Knowing how to defend yourself doesn’t create bullies. Learning to box creates kids that will never feel the need, through lack of their own confidence, that they need to bully. They’ll also be more likely to stand up for those being bullied

Austin at Kronk

Danger is a Myth

Danger is inevitable and with that comes uncertainty. Some people look at handrails and interpret that to mean they need to take extra caution, even deciding to sit on the breakwater and avoid taking the adventure for fear of falling into the deep water. Others look at danger signs as arrows that point us in the right direction. No handrails? Uneven Surfaces? Deep Water? Lets go! Why? Because life isn’t found sitting on the shore. We were meant to challenge it, everything – every day. Life’s storms can be conquered with courage and determination. Who cares about deep water when we trust in our ability to swim. Who cares about uneven surfaces when we believe we can walk on air. Life is out there, begging us to trust in ourselves and take the plunge; fearing we won’t come up but having enough to faith to jump anyway

“Who is the happier man, he who has braved the storm of life and lived or he who has stayed securely on shore and merely existed?” – Hunter S. Thompson.

On Monday

It’s Monday, so what now? What did you do over the weekend and was it enough of an escape to make you forget that today was the day you had to start it all over again?

Too many of us use the weekend as an escape from something we have to face the 5 other days of the week. Covid hasn’t helped things. Nonetheless, rather than looking for a weekend escape, we should be focusing on making our 5 day work week into something we don’t need an escape from. I don’t know what that means for you but, for me, it means keeping to a very specific routine that allows me to know I’m going to get in the things that I sometimes run out of time to do. These “things” are things that keep my mind in check during an otherwise chaotic week.

Having Bipolar makes this even more imperative. It’s easy to say that staying in bed an xtra hour will make me feel more rested – this is true. However, getting up one hour earlier and getting my training program in will make me feel better throughout the day. Not just because it’s something that’s already taken off my schedule but, even more importantly, it sets my day up on a great note because I know I started it by being active. It’s also motivation for me to get into bed an hour earlier. Even though the last thing I want to do is get up when that alarm goes off, especially knowing that I don’t have to, I try to tell myself “do what you think you’ll feel good about 2 hours from now”. I know that if I go back to bed, in 2 hours I’ll feel bad about it. This makes it a far easier for me to get my ass out of bed.

Find a way to get something into your schedule, every day no matter what, that sets your day up to be something positive. Good habits become good routines – those routines will make your week much more manageable mentally. Allow your weekends to become the reward for following through and not an escape from the things you didn’t do.

Body Weight Strength/Endurance Routine 10/1/2020





Mountain Climbers x 100 80 60 40 20
w/Crossovers x 50 40 30 20 10
*do this as a long super set – 100 mountain climbers followed by 50 crossovers and go down

Run (some pre determined distance)

Leverage Pushup x 20
Down up x 20

Run (same distance as above)

Leverage Pushup x 10
Down up x 10


Drop Lunge x 40 30 20 10
w/Jumping Jack Squat x 40 30 20 10
*do as a superset, same as above. 40 of each, 30… down


Kids Outdoor Exercise Groups Forming

With the reality sinking in that most of our kids will not be going back to school in person, one of the more important and overlooked aspect of this is the social interaction and physical activity that’ll be lost because of it. Kids, like adults, have an immune system that’s highly adaptive to activity and those activities strengthen it’s ability to fight infections, including COVID 19. And, just like adults, this whole mess creates a ton of stress for them that they can’t always identify. A physical outlet helps with that tremendously. Having 3 kids in the Bham school district myself, I see it first hand. As a level 1 youth boxing coach with USA Boxing and a registered coach with the Birmingham Patriots youth football program, my wheelhouse is keeping these kids active. I’m going to be offering Monday – Friday kids fitness groups, no more than 10 at a time. Those groups may be anything from athletic based to strength work and anything in between – largely dependent on the kids that the group is made up of. These groups will meet outside at local parks. I’m going to be holding sessions at 415 pm and will most likely hold a second session at 515 (if group size necessitates it), immediately following. The times may vary slightly once the school schedule comes out but, for now, this is the game plan moving forward. Contact me ASAP if you’re interested and I can give you more details. Sessions will begin as soon as September 7th.

Cost will be $20 per session or $85 for all 5 days. Contact me by calling 248 320 5705 or by emailing


Fight for Flight – Training for the Trails

I’ve been in this game a long time. I’ve seen training fads, techniques and terms come and go as often as I’ve seen roster moves on the rosters of teams I’ve worked with. I’m a strength and conditioning coach in Detroit and I’ve had the fortunate opportunity to work with some of the best athletes in the world. Though, through that time, my specialty has always been fighters. Training a fighter brings several things into the equation that aren’t necessarily a primary focus in other athletes. A fighter not only requires strength, but balance, explosive power, adaptation to recovery in a short time and even coordination stimulation.

Now, all of us need some reprieve from our day to day life and the things that create stress in it. I’m sure some of you have actually participated in some sort of boxing specific routine for that exact purpose. My being in the sport as long as I have, as a fighter long before ever having worked with many of the same guys that once hit me, doesn’t give me that same release. Sort of like going to work as a swim instructor and then trying to get pumped to go swim when you’re done at work. You just don’t get the same mental escape. My escape has always been trail running. Living in Michigan provides year round opportunities to get out and see varying degrees of Mother Nature when she decides to change it on you on a whim. I’ve missed it over the last several years with knee and back issues that had finally caught up to me. Sure I was able to go and take long walks out there with my dog. But, both Kilig and I knew that what we really wanted to do was glide along on the trails, covering as much distance as we could with whatever allotted amount of time we had to work with.

Last summer I went to camp with WBA Interim Champ, Shojahon Ergashev, to help get him ready for a main event fight on Showtime. One of the promoters major concerns was being able to develop strength and balance without compromising the joints, especially in the knees and ankles. This was mostly preventive, but necessary considering the movements their bodies would need to support for the next six weeks. I spent some time coming up with a few out of the ordinary movements that would present a different way of doing familiar movements while forcing the joints, gradually, to maintain structural integrity while also allowing for effective response sensitive explosive moves. As I gradually worked some of these moves into our training camp, I noticed that not only was explosiveness improving but so was their recovery time. Initially it took some time for the body to adjust but this was minimal and temporary, as is the case with most new stresses you throw at it.

How does this apply to trail running? During their training camp, my roster also included an adventure racer, an off road triathlete and an ultra runner. Some of the moves we’d stayed away from for various reasons were now added back into their strength training, but using them in the same way that I’d used with my fighters. This process of adding and subtracting different off balance strength moves at specific times in their training did at least as much, if not more, to benefit my off road athletes. Just as is the key with all sport specific training, knowing when to use it and knowing when to ease off was something I had to play with a little bit, as it’s different for each athlete. The key isn’t simply standing on a bosu ball and throwing a medicine ball around. Everything we do in our training should be done with intention = as in why, why are you doing this? Too many people see something in a magazine and think it looks cool, so they do it. Core contraction to keep your lower lumbar spine aligned while your lower body is completely off balance is something you can’t simply isolate, you have to create the scenario in which your body does it automatically. If you can replicate this over and over again in a controlled environment, it won’t cause a problem with cramping, falling or some sort of hitch in your giddy up when it happens on the trails. And it will.

A basic example, and a great way to start is with a basic squat adaptation. By squat I mean a real squat, on a squat rack. Not a smith machine. I write this with the assumption that you’re squatting properly. If you don’t know, read an article on squatting and come back to this. Those that are already in the game, you’d take whatever your normal weight would be for you to complete 15-20 reps. Not easily, but not to failure either. Say that your weight would be 135 lbs (a 45lb plate on each side), you’ll only rack one side of the bar. The “naked” side will be set up a little different. You’re going to take a resistance band, the type you’d use for assisted pull-ups, and hang a kettle bell from it. Preferably a weight that’s roughly 25-50 % of the weight on the other side. The kettle bell needs to be hangining freely as close to the end of the bar as you can without having it fall off. As you reverse direction from the low point to standing back up, on your very first rep, you’ll get the “bouncy” feeling of the kettle bell stretching and contracting the band because of your movement. This bouncing is what’s stimulating your body’s natural attempt to adjust and balance to this new and uncomfortable range of movements that are hitting from several different angles and at different degrees of intensity. Your key is to simply keep your body in motion and under control. Don’t move quickly and don’t stop to balance yourself. If you’re moving correctly, your body will do that on it’s own. Expect it to feel like you’re going to fall over, that’s the point. The key isn’t to do as many as possible. You’ll do no more than 10 repetitions in each of the 3 sets. You’ll need 3-5 minutes of rest and/or active stretching between sets.

Another oddity of this routine is that you will NOT train both sides in the same session. This is something you’ll need to have two consecutive days of training available for. You’ll switch sides on the next day and within 20 hours if possible. The important second part to this routine is the back step plyo lunge. If the band is on the left side of the bar, you’ll complete 3 sets of 20 left foot forward drop lunges, or plyo lunges. Both feet leave and return to the ground at the same time. You’ll do these after having completed all three of your squat sets. For the plyo lunges, take no more than 45 seconds between sets. This is a quick leg routine. Do the same (but opposite side for both moves) the next day. Both days should finish with a short run, on trails if possible. The run should be no more than a 5k. Your body needs to know what it feels like to run while your legs are recovering unevenly so that when you run a race, or for time, your rested and fully recovered legs will make you feel like you’re flying, and maybe you are…


It’s spring, everything is new, everything is fresh and everything is a blank slate. I always thought the new year should start on the first day of spring, right? Starting in January seems so wrong, there’s nothing new to begin with. Everything is snow covered and cold. Cold to the touch and cold to the soul, there’s nothing new to grab on to. Spring is different. Spring gives us a new breath to look at things in a new light. Those things that were once a hope in the future are now here, ready to be grabbed out of the air. They’re there every single spring. Every single time we’ve said that we would change by getting rid of the things dragging us down while pulling in the things pushing us up, it’s never changed. The only thing that changes is our desire, not our ability, to make these things real. We tell ourselves we need some sort of motivation to make the change. What other motivation do you need other than knowing that this may be your last chance at doing it? Who’s going to motivate you more than knowing that your very life is in your own hands? Do you think the words of someone not living in your soul can motivate you to do the things that will allow you to fill that soul with something worth remembering? Living life is about finding the things worth dying for and using every single moment you have to find ways to integrate them into everything you do. Life isn’t about staying away from things, it’s about running towards them. Only a life well lived will be wroth talking about. Life isn’t short, it’s long, very long. Fill it with things you want, focus on those things. As you do, the things you don’t want will fall by the wayside without you even having to acknowledge them. All else is just noise in your ears. That noise will go away at some point if you ignore it. Death will find you, know this. Live a life knowing that you will one day die. This is ok. What you have to determine is how you’ll feel about the life you lived once that day comes. You only die once, die loving something worth living for. If you need more motivation than this, I can’t help you.

What is Training to You?

Are you working out or are you training? If you don’t know, you’re NOT training. People in my line of work make millions of dollars trying to categorize the things that people are insecure about. They’ll sell you fat loss workouts, toning workouts, butt lift workouts and any other type of “isolation” exercise. It makes me insane because you need to do only one thing and one thing only – TRAIN. By train, I mean, train your ass off. Don’t stop when it gets hard, push further. If you don’t feel like you’re struggling, you’re not training hard enough. Want to get lean? Train your ass off. Want to get a tight ass? Train your ass off. You don’t need to do these ridiculous butt lift and muscle elongating moves. You need to get yourself off your couch, grab some free weight, grab some ropes, grab some medicine balls, grab anything that you DON’T want to grab. Lift it, run with it, throw it… do SOMETHING with it. You don’t need pretty machinery and club music. You don’t need a juice bar and mirrors. You need to have the peace of mind that you showed up and worked as hard as you could and that you’re going to show up tomorrow and do the same. Each workout should leave you feeling as though you just did something that you didn’t think you’d be able to do one week ago. You don’t need to have some cheat sheet with the workout that you pulled out of Men’s Health. You need to go in and do the things you don’t want to do for the body parts you don’t want to train. Because, guess what? You can’t isolate your body parts, not like they make you think you can. Your body moves as a whole and that’s how you should train it. The big thing that crossfit sells is “functional movements’. EVERYTHING is a functional movement if your body is moving through space. Are doing curls on a medicine ball better than doing them standing flat on your feet? Not if your balance sucks! If you want to do it that way, do it that way. If not, don’t. But train, train any way you can think of. The worst investment you can make in fitness? Getting a gym membership and a trainer. The people I train know more than most trainers I’ve met. How is my situation different? Because I give people a guideline to follow. How they do it is up to them. Think it’s unsafe? I’ve never had anyone get hurt. Results? Those that needed to lose weight did, but not because we were trying to lose weight. Because they took an ass kicking, time and time again. When you train that way, your body will settle in to where it needs to be in order to continue moving the way you’re demanding it to. You know what else happens? You become an athlete. Not set to play a single sport or complete a specific event, but in good enough physical and mental preparedness to participate and complete any event. Your goal then, in the end, should be to show up, every day. Nothing else matters. Show up, get your ass kicked and let everything else take care of itself. If you push yourself the way you should, and you show up when you’re supposed to, they will.

Make it Simple, Stupid. Thoughts on Spring Running

Too many beginner and intermediate runners make the mistake of trying to follow training tips from elite runners. By trying to do tempo runs, pace runs and many of the things you read about in runners world, you often take away what’s fun about running. You probably got into this to relieve stress, not create it. Rather than going out with a monitor constantly checking your pace, just make it about time. In other words, say you’re training for a 5k and you plan to do it in 30 minutes. That’s about a 10 minute per mile pace. Rather than go out and try to run 10 minute miles, go run 20 minutes. Just a nice easy pace for 20 minutes. Next week do 25 and the race week, do 30. Don’t wear a monitor and don’t stress about speed. You’ll find that you settle into whatever is your most comfortable stride without having to constantly wonder if you’re going fast enough. You’ll enjoy the run more and you’ll let your body determine things rather than the magazines. There’s a time and a place for the other tools, though most of us will never need them. Make it enjoyable for yourself and you’re more apt to continue doing it.