Health and Fitness

Innovate. Push. Evolve.

We began our health and fitness programs when students began to ask how they could use Pramek to gain mobility and strength. Unlike many arts, that reinvent other fitness methods for their own programs…we created our own.

Whether you want to learn tactical movement, or you want to get in better shape – our products are a great start.  Combining high levels of instruction, experience, function, and challenging routines, these programs are unlike any on the market.

Can you move when it counts?

Imagine if you could move quickly, efficiently, gracefully…with power and intent.
Standing up, falling, on the ground – it didn’t matter.
With The Helix & The Gear Series, you’ll learn to be coordinated no matter where the world takes you or who you face.

Gear Concepts: 8 Minutes to Stretch Your Legs


Utilizing the concepts behind the video The Gear, Matt Powell demonstrates an advanced ankle, knee, and leg stretch you can do to increase your joint mobility.

Short videos are 8 – 10 minute topic specific instructional videos.

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Utilizing the concepts behind the video The Gear, Matt Powell demonstrates an advanced gear stretch.

Originally slated for Youtube, this information is on a stretch not done with similar movements in other systems as it uses the Gear to stretch the ankle, knee, and leg stretch you can do to increase your joint mobility.

Short videos are 8 – 10 minute topic specific instructional videos.

Warrior Mode

If one can not master their own body weight, one can not master any other weight.  Warrior Mode, by Pramek Fitness instructor and Onnit Head Coach, Erik ‘Esik’ Melland is physical expression of the idea of strength in efficiency.

Warrior Mode combines the mastery of bodyweight exercise, range of motion and joint mobility, and a challenging cardio vascular work out.  This program combines the best of Pramek’s movement efficiency concepts with fitness, leading one to reduce the number of injuries during exercise and in general life, while making the body ‘last longer’ as it ages.

Warrior Mode relies primarily on the following fundamentals for program development:

  • Mastery of bodyweight and coordination
  • Biomechanical efficiency
  • Range of motion and joint mobility
  • Aerobic conditioning (general fitness)
  • Anaerobic condition (assist with stress innoculation)
  • Diet and General Health

Warrior Mode Training


Warrior Mode – Full Basic Training Video with Module 1 and 2.

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Warrior Mode – Full Basic Training Video with Module 1 and 2.

In this one hour video, you will be learning 3 challenging basic programs on body-weight that focuses on 3 levels of fitness training. Erik “Esik” Melland will be taking you through:

– Stability
– Mobility
– Stability and Mobility

Level 1: Stability, to stay in structure and holding form into position by tolerating total activation of the body.

Level 2: Mobility will help you gain repetitions while maintaining form to increase range of motion in unilateral and asymmetrical movements.

Level 3: Stability and Mobility training to help you gain the maximum results you are working for in this program.

For each drill you get a detailed instructional, follow along’s/review, and 3 levels of decompression training to release tension and areas that hold restrictions to your movement.

This full video is great for beginners and those who are already into fitness. There will be series of videos on Warrior Mode body-weight training to further advance your skills. Warrior Mode is a part of Pramek to provide fitness to those that are looking to improve strength by body-weight exercise.

Includes in this set is Warrior Mode 1 and Warrior Mode 2 training modules!

Mission Specific Fitness

Survive today…live well tomorrow.

Most personal trainers and people at gyms will never go through what you live through everyday.

The emergencies, the stress, the boredom, the responsibility.   They try to create programs for our communities but most of the time fall short because they simply don’t understand. MSF, or Mission Specific Fitness, is a fitness style for those in the responder and hero community designed by those in the community.

Recognizing the time, mental, and physical stresses of the job we design programs to maximize your time and energy to survive today and live well tomorrow.

The MSF Mission

  • Bring together the best in the law enforcement, fire/rescue, military, and civilian communities to develop progressive, attainable mission specific fitness programs.
  • Promote a mindset that is strong today and healthy tomorrow through smart exercise, dietary, and supplementation.
  • Through programs that promote mobility, stability, and range of motion, we recognize that injury recovery is as important as not getting injured and use smart movement to achieve this.
  • Teach the theory behind what we do so students understand science and apply it in their own experience, making their own intelligent decisions.
  • Utilize the K.I.S.S. principle – Keep It Simple and Sane.
  • Recognize some short-cuts are worth taking, use our knowledge to find these short-cuts, and teach them properly.

Survive today…live well tomorrow is our teaching mission.  By being fit for today we not only increase our chance of going home but ensure we live well tomorrow.


Cruiser Ready Levels 1, 2, 3

$180.00 $140.00

Cruiser Ready…42 exercises designed for law enforcement, first responders, and civilian shooters. Includes 3 videos, a manual, three 5 week sample workouts, and 3 audio lectures.

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Mission Specific Fitness Presents: Cruiser Ready, Levels 1, 2, 3.

Designed by cops for cops, Cruiser Ready is over 42 exercises specifically designed to create a functional fitness program that law enforcement, civilian shooters, fire fighters, and first responders can use to increase:

1. Increased range of motion and power generation, while remaining ‘Sciatica Safe’ and strengthening the back and lower lumbar
2. Enhancing joint mobility to give you greater movement potential, strength, and flexibility
3. Movement coordination, getting quicker in and out of vehicles, and quicker on mission with fast paced exercises and drills

In this product you get:
– Level 1 video – Functional exercises for the Kettlebell for power generation & range of motion
– Level 2 video – Functional exercises for the Steel Club to enhance endurance and joint mobility
– Level 3 video – Movement Drills – movement drills combined with the kettlebell and steel club
– CR Manual – 13 pages of explanations, a full lexicon of Cruiser Ready work outs
– Three 5 week sample workouts to follow with detailed instruction
– 3 Audio MP3 Lectures on MSF

This is a full workout routine that will challenge beginners and advanced students, while working specifically to make your better on the job and on mission.