Be a Great Life Coach

Be a Great Life Coach

by Hawk

Coaches, make sure you are welcoming and friendly and don’t stand around waiting for new clients to come introduce themselves to you, but take the time to go over and introduce yourself to them first. We gotta make people feel comfortable and welcome when they come into the program. Make sure you are being a coach, and not seeing something with a students technique but choosing to ignore saying something. Take the time out of whatever you are doing, and help those others who are new or somewhat new to the program to learn how to lift weights and live the WAR lifestyle.

I’ll say it again, I want to build a culture of coaches in the WAR gym experience, and if you are one who has been doing WAR for some time now and has a good understanding of what we are doing in the gym and outside of the gym, then you are becoming a coach. The only way you get good at coaching is by coaching. Take time out to go and talk to somebody, especially if you are one who has shared intensely in the battle, for you cannot be afraid to have such conversations. You, first, have to open yourself up, so that they will feel comfortable opening up, which then a mentorship and friendship can start to develop. How beautiful.

Be a Coach. We should all hope to become coaches, not only in WAR, but in life as well. Isn’t the mother and father a coach to their children and family? Coaches are confident people, who read a lot, and are knowledgeable: so that when the time comes for them to speak and coach, they are now ready.

Be a coach who reads and isn’t afraid to admit when they are wrong. A coach who is prideful and unwilling to change is not a good coach. The times keep move forward, and each day new innovative people and coaches are learning to be more and more efficient in how they teach. We, as coaches, should be willing to learn more and not get stuck in the past. We gotta be humble, meek, and submissive, but firm as well so that we do not get walked over and used. The addict, as we all know, is great at being manipulative; so we must be aware, and prepared to be a coach for them by not telling them everything that they want to hear since that is not what a coach who cares would do.

The coach who goes through motions and is afraid of confrontation will not be affective in leading people to change. Make it happen….

Why WAR is Successful

Why WAR is Successful

by WAR Life Coach Spencer Hunsaker

The reason that the WAR program is so successful is because people can become addicted to intense training when shit hits the fan and life gets hard. They can come into WAR, bust their ass for two hours, go to that dark place of being uncomfortable, and actually learn to enjoy it. They will learn that the dark uncomfortable place that they experience while training is actually a safe place.

In the WAR gym experience there are no math tests, no bills, no 10 hour work days; there is only our will to continue pushing through the training.

I’m thankful for the WAR lifestyle. I’m a different dude because of it.

Keep training hard everyone…

The Power Position

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The Power Position

by hawk

A good look at the power position. This is where we need to get the bar before going into the next (second) pull.

Look at how his weight is all on the balls of his feet. My guess is that he started on the balls of his feet from the floor, then to heels in the hang, then back to balls in the power. From this power position he is now going to drive his feet straight through the ground while going into the shrug, now causing his heels to rise off the ground, only then to be followed by them (the heels) coming down when pulling himself under the bar in the receiving position.

So many are in the poor habit of sticking their butt out when in the power position. If we stick our butt out then this causes us to roll back to our heels, which from our heels we cannot jump, and are far from athletic.

My advice would be to work from the power position down when drilling this snatch movement. Start in the power position on the balls of your feet, then roll to heels in the hang with the bar being at the knee — but slightly out and away from it. Then roll back to balls in the power, and then back to heels in the hang–and do this for a number of reps. Then from there go balls, heals, balls, shrug; and work on this complex with the added shrug.

The whole idea is to get you to understand how to connect the bar in the crease of the hip with being in a position of power — so that you can get the most out of your hips when going into the shrug and pull. Also, when you place yourself in such a powerful athletic position it makes less room for error when going into the pull under the bar due to the efficiency now taking place in the snatch movement.

Keep working and observing. Lifting weights is an art form.

The Low Bar Works

The Low Bar Works

by Hawk

The Low Bar works by how it gives the user confidence. This lift strengthens the posterior chain in a way that promotes athleticism; and when one feels athletic, then they feel good about themselves, which, if they feel good about themselves then they are less inclined to take something.

Those who have never trained this lift don’t quite understand the powerful truth behind this movement. It is a movement that recruits the most amount of muscle possible given the range of motion and where the load is placed on the back; and is followed with an aggressive hip drive and pull of the entire posterior chain when coming out of the squat hole. Testosterone is then grown in the human system, and for the one who is caught in the low mood often, such a hormone release can lead them to having an energy and proactivity that could’ve been achieved in no other way.

So now this individual at home carries themselves just a little bit different. Now those used to be challenging tasks around the house where motivation was once lacking, are now achieved and conquered; and all because of the physical and mind strength that low bar back squat led them to having.

Low Bar Religion….

Put Strength & Conditioning into Your System

Put Strength & Conditioning into Your System

by Hawk

When participating in strength & conditioning 3-4 days a week you will come to find that it’s not so hard to do the right thing with your addiction. If you revolve your daily eating around the gym experience, then your experience in the gym experience will be heightened, in which your confidence will be lifted, as will your entire way of life.

Relapsing seems to be a class in the school of addiction; now thats not to say that I’m condoning relapse, cause I’m not; all I’m saying is that relapse seems to be a class in the school of addiction, so we must be able to perform if and when it happens. I have found, as I have struggled with my own relapses, that the WAR lifestyle has helped me to get back on track quicker than I would’ve–had it not been in my life.

As I come to find myself participating in all aspects of the WAR lifestyle, then I seem to be learning a most important discipline, one that, I believe, is going to help me to get some real time under my belt without having a relapse. With me getting better at the Art of Nutrition, I have found that I’m more organized in all that I do, which tells me that perfect nutrition, coupled with strength & conditioning, is leading me to performing better in all areas of my life, especially when running my business and family. This idea and belief that I’m coming to have is motivating me to stay dialed in nutritionally, physically, and spiritually, because I do want to be a high performer in the game of life. Don’t you?

For the person who always has something going on with their addiction, meaning, that if it’s not pills then they have gone to weed and alcohol; and if it’s not weed, alcohol, and pills then they are more than likely putting the WAR lifestyle into their system. Then, if they are trying to combine all four (weed, alcohol, pills, WAR), then most poor habits will go away as long as WAR remains. For example, If this person makes WAR a priority 4-5 nights a week then it’s safe to say that the pill, alcohol, and weed will not be as sought after. The WAR lifestyle will start to transform their mind by way of a unique healing process, though not quickly, for it is a lifestyle that takes a great amount of time to learn and develop.

“WAR is a lifestyle that takes patience; but it’s also a patient way of life”


The Art of WAR Strength & Conditioning

The Art of WAR Strength & Conditioning

There is always time to live the Art of WAR strength & conditioning. If you are one who works the 10 hour shift, then what about in the morning, at lunch, and at night? In the morning, you can find yourself waking up early to perform in the garage gym experience, and to then read and pray in those early morning hours so that you are prepared to take part in the upcoming work day.

Dumb bells and kettle bells in the trunk of your car are for during your lunch break–so that you can find yourself at a track prepared, and ready to perform in a track experience within the hour so that you can be back to work with now being more than ready to perform your job at high level for the remainder of the day.

At night, and after work, the garage gym is calling you once more to go in and perform a quick conditioning workout that will take you no longer than twelve minutes; which afterwards, you take part in perfect nutrition, reading, prayer, and finally closing the chapter of the day and entering the time machine of sleep.

Not every day will look like this; but some days a double gym and track experience is required in order for you to find out about the Art of WAR; and more importantly, to find out what you are capable of mentally, physically, spiritually, and emotionally. The world would have us believe that we are too busy to live in such an elite way; however, the WAR lifestyle tells us that we must live in this way if we want to remain free from our addictive selves.

We can get addicted to the WAR way of life, though it takes much more work. It’s easy to get addicted to the worlds system of laziness; but it’s not so easy to get addicted pushing the limits of the human spirit each and every day. However, when one finally does get addicted to the WAR way of life, then an unfolding of greatness takes place in their lives that will cause them to change for the duration.

Purpose in the Art

Purpose in the Art

Proper technique has to be achieved or your chance for linear progression will be no more. If you practice these movements poorly and without study, then only poor results will be achieved, which then your motivation to continue on in this sport will dwindle along with your hope for staying clear.

Now I’m not saying that one cannot stay clear without strength and conditioning in their life, because some can, and they do; but what I am saying is that those who are looking at this blog and are doing WAR have obviously found a power in strength and conditioning that has helped them to stay clear on some level. My belief, then, is that once they remove this powerful force of strength and conditioning from their lives, then the void will return, and so will their poor habit, causing their purpose for living the beautiful Art of WAR to be lost.

WAR helps us to feel accomplished, worthwhile, and purposeful. Purposeful, in that it gives us the opportunity to get good at something. There is now a purpose for us to be disciplined nutritionally, physically, mentally, and spiritually– because of our new want to get good at living the full Art of WAR. I believe that if we focus on getting good at living the Art of War then we will get good at performing in all of life, and will advance in our progression from being a student to now becoming a coach.

If we d0, however, develop in the Art of WAR and advance in our growth to becoming a life coach, then we will have obviously found our confident selves, since no coach takes on the role of being a coach who is not confident. This means, then, that the only way for us to become an effective life coach is by first living the Art of WAR ourselves, and with a passion, so that we can receive insight and inspiration as we live it each day.

Though I should warn you that addiction is progressive and seems to go in a circle. We might change for a time, but only for a time, in which we will eventually become quick to forget the art that helped us to change, and now being pulled back into becoming the same person we once were; and round and round we will go.

We can, however, break this monotonous circle of relapse if we will remain faithful to living the Art of WAR. Our days need to be filled up with the WAR Art no matter how busy we might be. There needs to be time set aside for our reading, prayer, strength and conditioning, remote experiences, and of course for our families. If we don’t take care of these core values then our foundation becomes weak and will eventually crumble.

We all should hope to become life coaches, though I have the feeling that many will like the idea, but won’t have what it takes to truly make it happen, since making it happen is directly linked to how well they perform each day in the WAR Lifestyle.


If You Do Relapse

If You Do Relapse

If you do happen to relapse, then stop pouting and go in and lift weights at a high intensity so you can feel accomplished and changed. No one is going to feel sorry for you so you might as well not feel sorry for yourself. Yeah, it is true, you might feel like shit this next day, but you did it to yourself so grind through it and keep on living the WAR lifestyle.

You can go one of two ways at this point: you can travel back into the life of having a poor habit, or you can put the WAR medication back into your system with having a renewed vigor to do even better in all of life, then making your relapse a priceless learning experience.

Don’t be a constant seeker of encouragement, but be one who encourages your own self to perform in an intense way within the WAR lifestyle. Make certain that you prepare your food for the week, be scheduled with your training partners, make time for reading, and lose the “I just don’t have time” attitude; such a demeanor is only laying the claim to you being lazy and a quitter. You are not the only one in the world who is busy and stressed, so stop moping around and acting like it’s all about you.

You have learned a great way of life, and have tools that most addicts would love to have in their bag; so when you choose not to use those tools that most don’t have, you are not only doing a huge disservice to yourself, but also to the beautiful WAR Lifestyle that you were so privileged to be taught.

The WAR lifestyle is a privilege to be learned. Most will never be taught the true art of it because most don’t have what it takes to learn it. However, for you–you did have what it takes to learn it, and you did learn it; and for you to now travel back into your old lazy way of life means that you do not respect the WAR way of life, which does piss off all of those members of WAR who are serious partakers of the lifestyle due to them now having to witness you being casual in your efforts to living a way of life that they all hold so dear.

The Daily Experience 4/14/14

WAR LCC Alex Stracener performing:

7 Rounds For Time of:

5 Squat Snatch (135) + 5 Muscle Ups…Time was 14:38.

Give it a watch and notice how composed he stays; and how every rep looks same, even when he was tired. He didn’t fail any reps, which was an impressive performance, as this is an advanced workout.

Do you hope one day to be able to perform a workout such as this? If so, how are you going to get there? Alex has been going hard in the WAR gym experience coming up on four years now. He has been diligent and disciplined, which is why he is able to participate in a workout such as this. Think about the type of confidence he now carries knowing that he performed in a workout that most people cant perform in. Do you want this? If you do, I’m here to tell you that it is possible, but it takes hard work, dedication, and of course you staying clear in order to experience the higher way of life in the WAR gym experience.

Post your thoughts..


Remote Program

EXPERIENCE NOTE: Be creative, start out running in a unique are and then end up at a park to do the 15 minute AMRAP…

A. Run for 10 minutes @ 70% (work on gratitude & prayer)


AMRAP in 15 Minutes of:

5 Burpees

7 Box / Bench Jumps

9 Air Squats


B. Run for 10 minutes @ 70% (work on further gratitude @ prayer)

C. Read 25 minutes X 2 (different spots)


Student Program


3 sets of:

50 Double Unders

rest 1 minute

NOTE: Post total time including the rest..


A. Quickly, build to a tough single in the low bar (not 1 RM)

B. EMOM for 5 min: 3 Low Bar @ 80%

C. Complete 50 Ring Dips

NOTE: post loads + how you did + time..


5 Rounds For Time Of:

8 Thrusters (95/65)

10 Calorie Rows


A. Cool down walk for 5 minutes — prayer & gratitude

B. Read for 30 minutes


Life Coach Program


3 Sets @ 70%

21 Pull-Ups–UNBROKEN

21 Ring Dips–UNBROKEN

21 Wall Balls (12 ft)–UNBROKEN

NOTE: We are trying to linear progress in this triplet from–adding three more reps from doing it last thursday. Let me know if you get it UNBROKEN. If you have to break, thats fine, just finish the reps and post where you broke and when during the reps. Be detailed in telling me how this goes so I can program accordingly for the future..


A. Low Bar: 5 (75), 3 (80), 2 (85), 1 (90 ++)

B. Every 2 minutes for 8 minutes perform: 4 Low Bar @ 80% + 7 Burpees

C. Quickly, build to a tough single in the squat clean

D. Every 2 minutes for 8 minutes perform: 4 Squat Cleans @ 80% + 6 Burpee Bar Hops

NOTE: Going heavier than last weeks percentages (5 percent). Lets get better and hopefully you can reset your 1RM on C, and possibly on A if you are feeling up to it. Also, adding one more burpee and burpee bar hop :)..Please let me know how this goes..


AMRAP in 20 minutes of:

8 Strict Pull-Ups

8 Box Jumps (30/24)

12 KBS (70/55)

NOTE: Post total rounds / reps..


A. Cool down walk for 5 minutes — prayer & gratitude

B. Read 2o minutes X 2 (two different spots)


Still Nervous

Still Nervous

by Dustin Hawkins

Being involved in strength & conditioning gives us the opportunity to still get nervous every day, which is a beautiful thing. In our younger years as being an athletic child, having the pre-game jitters before a game was a common theme. However, as we travel upwards in age the feeling of having the pre-game jitters slowly leaves us since we are not put into competitive situations anymore of where we might get nervous.

As we prepare to take on a workout for time, watching the clock tick down from ten to one, a beautiful feeling of nervousness develops inside us– now letting us know that we are about to be challenged: mentally, physically, and even emotionally. We know that we are going to find ourselves being uncomfortable throughout the workout, especially at the beginning, or until our endorphins make themselves known in our system–now helping us to feel comfortable with being uncomfortable in such a lactic state.

So now as we train in this way day in and day out we learn that being nervous is good for us, and can be a good feeling, in which our being able to deal with nervousness in training helps us to deal with being nervous in life. The big job interview, or the important presentation at work, are now dealt with confidently, and with us having poise; and when we get those pre game jitters they will not be new to us because of how we’ve been consistently getting them each day during our training.

Training intensely and well each day–translates into us performing in life intensely and well each day. If we push through even when we are scared in training, then we will more than likely push through in life when we are scared as well. And since the nerves of life can cause even the toughest to tremble and falter; it’s the nervousness brought on by training that can teach us the important lesson about the relationship between strength & conditioning and life performance.