By Coach David Alexander

Feel free to share:  Man Training Fast Track.pdf


Learn to Fight, Eat Meat and Lift Heavy $h!t!

Have you noticed that the American Male is being Wussified?  He has been told from birth; not to hit back, not to curse, don’t eat meat, eat whole grains and soy instead, don’t lift weights because it’s bad for your knees, you need to manscape and what’s with metro’s and hipsters?  What can you add to the list?

I’m going to tell you about three things that you can do to reclaim your manhood.  This is Man Training 101 or the Man Training Fast Track!

Forget “Goals”, I’m sick of hearing about making goals setting goals, writing down goals to make goals “my goal is to make a new goal, and write it down”.  How many of us have actually written down a goal and achieved it?  Most people might have written down a bunch of goals, but that is as far as they got.  GOALS WITHOUT ACTION ARE MEANINGLESS!  We are going to skip the goals, and pick just 3 things (Learn to Fight, Eat Meat and Lift Heavy $h!t) and take action.  That’s it.  End of lesson…

I have just written your goals for you.  Learn to Fight, Eat Meat and Lift Heavy $h!t!  That’s it.  If you want to build self confidence, empower yourself and re-claim your manhood, then do those three things:

Learn to Fight:  When you know how to “Kick Ass” and can defend yourself, your friends and your family, you will have built confidence and started down the road to de-wussification.  I’m not talking how to shoot a gun better, but actually learning how to fight with your brains and hands.  Obviously avoiding a fight would be best, but you need to know what to do when the SHTF and you have no other choice than to take action.  I cannot think of anything else in life that has given me more confidence than learning how to fight and to defend myself and others.  This is the #1 lesson of the Man Training Fast Track.  How to do this?  Find a local Krav Maga, Combatives, MMA, BJJ or Self Defense Class (not typical martial arts) in your area or book me to come and give you a private lesson or seminar.  Learn more at,, or

Eat Meat:  In order to build muscle and lose weight, you need to eat a lot of red meat and saturated fat.  Forget about all the lies being told about read meat and cancer or high cholesterol.  We would not have been able to evolve for hundreds of thousands of years if it weren’t for eating read meat.  So cut nearly all the sissy garbage food such as whole grains, pasta, sugar, sugary drinks, soda’s, cakes & cookies and eat Meat, vegetables, nuts, seeds & a little fruit just like our ancestors before us.  If they could survive and eventually thrive on this diet, so can we.  Do not De-volve!  Learn more at

Lift Heavy $h!t:  In order to lean out and build slabs of functional muscle, you need to “Lift Heavy $h!t”!  And I’m not talking about bicep curls, tricep kickbacks or joint destroying machines.  The best way to build strong, functional muscle is in the lifts that men (and women) have used for centuries to get stronger.  What I’m talking about is the big three lifts; Squats, Deadlifts and Presses (all with a barbell, not a machine or dumbbells).  Start light and increase the weight every session for three days a week.  Read this to learn more:

That is it!  These are the three ways to Fast Track your Man Training.  Commit to this new goal for 90 days and do not let anything get in your way.  I challenge you to stick to it for 90 days!

“Make a clear and unequivocal promise to yourself that you are absolutely committed to your new goal, and that you will do all in your power to achieve it.”

“Some people believe that self-confidence can be built with affirmations and positive thinking.  I say that you have to DO SOMETHING, to achieve confidence!”

Feel free to distribute however you want.

Coach David Alexander



  • Silver Eagle

    A great work out that I found that no only builds some back strength, arm, shoulder and chest strength along with some aerobic conditioning; that also converts the calories and energy into a useable/tangible survival supply is copping wood. Plus it is a great way to burn frustration, just imagine using the maul on an ATF Agent, Ben Bernanke or some other dip sh*t bureaucrat

  • Archangel

    I’m in. I recently got educated on all the high-fat-diet-is-bad-for-you BS and my life has changed. I eat nuts, nut butters, grassfed beef and chicken. An apple, orange or berries once a day. Not even working out and my body has improved! Need to learn the fight and get back on the heavy sh!t regimen. Thanks Coach!

  • stevec

    I’m not generally a machine guy — but for military presses, push presses, and shoulder presses I do like the Smith Machine….. It allows me to be more aggressive with my lifts than I otherwise would be….. Occassionally I’ll put up the safety pins and do a limited (stronger) range of motion ala Metzger [HIT] style…..

  • AgainstTheGrain

    Challenge accepted as of today. I got into working out a couple years ago, worked my ass off and got buff then quit. Now I wish I hadn’t. Oh well, this was perfect for gettin me to go back. Thanks!

    • “Challenge Accepted” You have put it out there, no turning back now! You can do it. Coach David

      • AgainstTheGrain

        Yea, my legs are sore as hell. Squats have always been my enemy. I havn’t really ever been able to push a lot of weight doing them. It doesn’t make sense because I can out sprint anyone I know. Tomorrow is going to be a difficult day but I will not give in, I kinda like it. For the record, starting weight is 161 Lbs on a 6’3″ frame, I have some weight to gain. I will keep updating my progress. Thanks again Coach.

  • AgainstTheGrain

    Also, my dad has a herniated disk in his lower back, it’s not terrible but complains about it when at the gym, are squats and deadlifts ok? He did the squats yesterday @ 85x5x5. He’s fine just sore, my question would be should he increase weight or take it slower? Any advice would be appreciated.

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