May 15, 2017

"Pioneer Training" for All Sports - by Coach Michael Rankin CSCS

pioneer style workout for all sports

Pioneer Training for All Sports - by Michael Rankin CSCS

The Core Hammer is a relatively new tool in the fitness world.  However, it is modeled after arguably one of the oldest tools known to mankind, the axe.  When man discovered the axe roughly a million years ago by fastening a sharp-edged stone to a handle, he probably never thought it would be used for athletic performance.  Back then the axe was essential for survival.  “Given a good axe, the pioneer could make a life in the wilderness, fell his trees, build his cabin, warm his hearth, and clear the fields to sow and reap” (Stephens, 1988).  Times have certainly changed.  However, with the invention of the Core Hammer man can once again reap the benefits of swinging an axe.  

According to research at the University of California, Santa Barbara “one hour of chopping trees spiked testosterone levels by 48 percent in men of all ages, regardless of their state of health”  (Borreli, 2013).   Makes sense to me that if athletes desire the benefits of increased testosterone we should start chopping trees down. 


What are the benefits of increasing your testosterone levels?

  • Healthy heart and blood
  • Less fat, more muscle
  • Stronger bones
  • Better verbal memory, spatial abilities, or mathematical reasoning
  • Better libido
  • Improved mood  


As someone who grew up on a small farm outside of Philadelphia I have had the luxury of cutting down trees and splitting wood ever since I was old enough to hold an axe.  To this day it is one of my favorite activities and always makes me feel like a piece of history is in my hands.  Unfortunately, working in a city makes cutting down trees and splitting wood on a regular basis pretty difficult.  NO MORE!  The Core Hammer can easily be incorporated into just about any program and I can attest that the motions are exactly the same (minus of course the tree falling and the wood splitting on contact).   It is also a little safer than wielding and axe because instead of a sharp head at the end of the handle you have a round durable polyurethane head. 


Muscles utilized when swinging the Core Hammer

Just like the act of swinging an axe the Core Hammer begins with a good solid stance which activates the musculature of the feet, calves, hamstrings, quadriceps, and glutes.  The swing also incorporates all abdominal musculature (rectus, oblique, transverse), latissimus dorsi, trapezius, deltoids, pecs, and forearms.  In addition, swinging the Core Hammer requires intense focus and concentration.  Our ancestors knew a long time ago what tool was essential for survival.  Maybe a similar tool like the MostFit Core Hammer is essential for a total body workout and increased testosterone levels.  All of which can lead to a better prepared body and mind for all sports.    



Borreli, Lizette, and Lizette Borreli Liz Is a Senior Reporter at Medical Daily Who Is an Outdoorsy Sports Enthusiast Focused on Sexual Health, Relationships and Healthy Living. Read More. "Chopping Trees Increases Testosterone Levels More Than Sports." Medical Daily. N.p., 23 Aug. 2013. Web. 08 Apr. 2017.


Stephens, Rockwell. Axes & Chainsaws: Use & Maintenance. Pownal, VT: Garden Way Pub., 1988. Print.