Marcus Kowal

Marcus Kowal


Systems Training Center turns 8 years old!

"On July 1, 2013, we officially opened the doors as owners of Systems Training Center. I had a vision of what I wanted Systems to be and along the road, that vision has been modified and fine-tuned but I somewhere deep inside, I always knew what the vision was and it was this; Systems. Who we are today and who we are becoming. We’re not done growing and improving. Far from it.

We want more classes for you, we want new classes for you, we want to continue to grow and develop but we are going in the right direction, finally, after a crazy, nail-biting, palpitation-inducing, year! We are going in the right direction and we are both very positive and excited for what the future holds."

Read the entire letter from our founder Marcus Kowal Marcus Kowal on the Systems Training Center blog!
Fight, Flight, or Freeze?

I didn't realize how much I was holding inside of me, and how much the ongoing hate crimes against the #AAPICommunity has been affecting my mental health until I was asked to speak on it during a podcast interview with Shana Erin & Michael McKiddy. Thank you Shana & Michael, my non-Asian allies, for giving me 2 HOURS of space on your Film Saves World - Podcast to talk not only about my career as a filmmaker and host, but also about these issues that affect us to our core 🙏

I just also happened to be in a self-defense training class that morning in collaboration with, #SeniorsFightBack, and Marcus Kowal of Systems Training Center to help train seniors to protect themselves, so you could say it was FRESH for me. While I am saddened it's come to teaching our Asian elders to fight back, I have been inspired by the resilience and strength of our community to donate their time and talents in taking action. I've met incredible community organizers and lifelong friends through this, so there's a silver-lining 💫

To Hong Lee, who has turned from victim to activist, Alyssa & Tina behind for organizing these events, Marcus Kowal & Jason Han for training our community, Sandra Endo for caring to cover our #AAPIVoices on Fox 11 Los Angeles, Steven Dorn Films for the sizzle, Robin Kim for the LIVE TV snippets, and the many people I've met through this work... Thank You for caring. You inspire me ❤

If you want to be a part of the next event, mark your calendars for May 23 and bring your grandparents out for a free self-defense training class 🥊
Hello Marcus,
I am so saddened to hear of your loss, and my family’s thoughts and well-wishes are with you and your family. I too suffered near-death injuries at the hands of an intoxicated driver. I spent numerous months in the hosital and rehabilitation clinics to overcome my deficits which many still remain. I now teach Orthopedic an Learning Disabled kids in an attempt to assist similarly injured children. If you are with, or are forming groups to bring about awareness about this issue, I would be extremely interested in helping out by joining with you. If interested, pease respond.

Be well on our healing journey!

Brian Berneking
modified guillotine choke - straight from class. Taught by Marcus Kowal.
In 2019 Marcus Kowal has shared Liam's story with over 7,000 students, across a variety of organizations from schools, PTA groups, grieving parents groups, Corporations.
In his mission to continue to educate and bring awareness on the need for change he is starting to book speaking engagements for 2020.
If you would like Marcus to speak to your organization please submit a request here ➡️

Once this information is received we will review and respond back to finalize the booking.
Thank you again for your continued support in sharing Liam’s story and the need for change!
“What’s more important than learning to be the best version of yourself? And this is a great way of doing it.” - Marcus Kowal

Marcus Kowal, who recently attended our XPT Industry Day, shares his insight of the wealth of knowledge he obtained with #XPTPerformanceBreathing, and how he will implement it in his everyday life as a fighter, business owner, author and beyond.

Listen to Marcus’ words and download the XPT App he mentions he’s downloading:

#XPTLife #BreatheMoveRecover #natureworkout #naturefitness #fitnessbootcamp #groupfitness #sweatfest #bootcampworkout #outdoorfitness #outdoortraining #outdoorworkout #outdoorgym #kauai #hawaii #breathe #breath #breathwork #icebath #contrasttherapy
In the Los Angeles area? Come see Marcus Kowal take on his opponent @ra140! October 5th, USKO Riverside 6794 Brockton Ave, Riverside, CA!
For tickets 👉
Portion of the proceeds to benefit Liam’s Life Foundation!
Repost from @mackowal using @RepostRegramApp - 2 weeks.
One does not simply retire from combat, especially when the cause is greater than life itself.
Excited to announce GU Energy Labs is sponsoring “50 miles for .05”!

Thank you GU Energy for providing Marcus Kowal and team, energy/ recovery products as they prepare and run 50 miles through varying terrain and elevation !

Thank you for your support !

There is still time to show your support and make a per mile pledge to help support Liam’s life Foundation reduce drunk driving fatalities!
Excited to announce GU Energy Labs is sponsoring “50 miles for .05”!

Thank you GU Energy for providing Marcus Kowal and team, energy/ recovery products as they prepare and run 50 miles through varying terrain and elevation !

Thank you for your support !
Excited to announce GU Energy Labs is sponsoring “50 miles for .05”!

Thank you GU Energy for providing Marcus Kowal and team, energy/ recovery products as they prepare and run 50 miles through varying terrain and elevation !

Thank you for your support !
New #STCMonthlyChallenge with Marcus Kowal. Tag your friends you want to challenge!
Advanced: 100
Intermediate: 50
Beginners: 25

Father of Liam (, Nico, Luna
Business Owner: Systems Training Center and
Personal Trainer
Mental Performance Coach

Email: [email protected]


Today, we should celebrate your 7th birthday.

You can read the whole letter in stories.



No lies are more convincing than the ones you tell yourself.


We sometimes forget who the true heroes of Mixed Martial Arts are: the causal fans. Thank you all for your invaluable advice over the years! 🙏🏼

Not all heroes wear capes.


You won’t get far without it, so spend time and effort on developing your resilience.


Excited to teach this again. We have some great surprises to allow participants to try out their skills! 👊🏽🔥💙🤍

@systemstrainingcenter with @make_repost
No woman asks to be assaulted or deserves it - ever. Yet all the time, we hear survivors of sexual violence say, “I never thought this would happen to me.” It shouldn’t have happened but the reality is, predators exist and they thrive on women not knowing how to spot them or how to defend against their attacks (whether it be through sudden violence or consistent boundary violations to see how far they can push a victim). ​​​​​​​​
On May 21, 2022, from 12pm to 2pm Systems Training Center is hosting a women’s only self-defense seminar. ​​​​​​​​
Reserve your spot at Systems Training Center or register online. ​​​​​​​​
The price of admission is:​​​​​​​​
$49 for non-members ​​​​​​​​
$39 for members


You need a physical baseline but mental strength > physical strength, every time, every where.


Great seeing these two guys and getting some training in. I’ve learnt a lot from Mitch over the years, former Chief Of Police of El Segundo. He’s been in my corner for more than 10 fights and always been someone I’ve been very grateful to call a good friend.
@john.marsh.triton’s wrestling and understanding and experience of combat is second to none.

We’ve got some cool stuff coming! 😉


“Faithless is he who says farewell when the road darkens.” - J.R.R Tolkien


15 years and 5 children later. Stick with those who stuck with you.
🇸🇷 🇸🇪 🇳🇱 🇺🇸

Photos from Marcus Kowal's post 04/27/2022

This popped up from a long time ago. It was my last sparring session before a fight when a training partner’s glove slipped to the side and his bare knuckle landed. My skin split in 4 different directions and I was honestly concerned that I was going to look like Charles Manson. I obviously couldn’t fight, so I got a plane to Costa Rica instead and spent a week there, looking like a Raccoon. The doctor who worked on it did an amazing job.

Photos from Marcus Kowal's post 04/26/2022

It’s not a secret that the Pandemic was extremely rough on some industries and ours was one of those. Being in California, where we were shut down for 15 months, made it even harder. However, we used that time to pivot and grow and one of the areas we focused heavily on was our kids’ program. I’m extremely proud of what our team created and it’s been truly amazing to see how the vision of creating the next generation of leaders has materialised. A huge thank you to all team members involved in creating, and continuing to evolve what will help make these kids more confident, mentally stronger and with positive mindsets.

Thank you team! 💙🤍


A minimum of 1 BHAG per year.


Al que a buen árbol se arrima, buena sombra le cobija.


Photos from Marcus Kowal's post 04/19/2022

A different kind of Easter but an amazing day! First picture might send very Eastery-vibes but those type of laughs are good for the soul!


The cure for pain is in the pain. - Rumi


Train your mind.

Photos from Marcus Kowal's post 04/10/2022

Spend time with good people.


@theungoogleablepodcast with @make_repost
New Podcast Alert:
ep244 of Ungoogleable
with special guest Marcus Kowal hosted by Jonny Stofko.
@mackowal @jonnystofko

Marcus and I dive deep into what it was like manoeuvring through the pandemic as an athlete, father, coach and business owner in Southern California. We talk about his life altering experience losing his son LIAM to a drunk driver and how that tragedy has lead him all the way to the United States Congress on a mission to change legislation around alcohol consumption and drunk driving.

We’re excited to deliver you guys this feature and share this story with you. It’s a very powerful and meaningful conversation.

SUBSCRIBE TO UNGOOGLEABLE via iTunes, Spotify and Google Play Music or wherever else you listen to your favourite podcasts at.

“UNGOOGLEABLE” is a podcast that’s streamed in over 80 countries worldwide and is consistently in Australian ITunes Top 100 downloaded shows.
It’s a conversation built around stories of the human experience.

THE UNGOOGLEABLE PODCAST is sponsored by MiWellness CBD “Discover A Better You” Home | M/I Wellness CBD | Ohio's Premiere CBD Store | Central Ohio |

Produced and edited by Golden Robot Productions.


Please drive carefully. Please pay attention. Please don’t drink and drive.


I love you more than life.




This is very late, sorry. BUT; do this amazing exercise for stronger hips and abs!

@systemstrainingcenter with @make_repost
New 🚨
For the month of April we will be working on our abs and getting that body ready for summer.

Advanced: 100
Intermediate: 50
Beginner: 25


This is how I feel after a successful day of April’s fooling people. I have some great laughs to share but I need some sleep. Pranking people takes a lot of work and energy. Ps. April Fool’s day is not celebrated on April first but rather on December 28th (Dia de los inocentes) in Costa Rica. Lesson learnt.


Very excited to finally be able to announce something we have been working on for a very long time: our new pet fitness classes!
@systemstrainingcenter will offer PetFit 3 times per week.
The program has mostly been created for dogs but we do have a few additional animals, including cats, and a few iguanas. Please feel free to call 424-269-1337 to book your family pet for a free PetFit intro class!


Thank you all for the lovely birthday wishes, really made my day - wish I could give you all a hug! 💙

@misheleder with @make_repost
Happy birthday to my personal Ted Talk - inspirational speaker - partner - husband - best dad to our kids - coach - and best friend! ❤️❤️❤️

You’re one of a kind and I love you for everything you are and the few things you’re not (the fact that you STILL cannot find your way around South Bay after almost a decade is pretty impressive).

I love you! Happy birthday. ❤️❤️❤️


When you start off as a fighter, you always have those who inspire you and who you look up to. @zulubaz was one of those people for me. At 17 or 18, I got to train with “Baz” and to me, it was one of my biggest moments at the time. I had seen him on TV!
Thank you for your years of friendship. To many, you were intimidating but to those who knew you, you had a heart of gold. You were a good man who always took care me; got me into clubs and helped out whenever you could when I was younger and always checked in.
Our last time of seeing each other was for BAMMA in Birmingham and it was very special to me to have you, coach @kashtheflashgill and coach @devbarrettecka in the same room. It made me proud to have been able to continue the martial arts tradition from ECKA. I woke up to several messages from English mates who didn’t know you but who knew you were someone who inspired my martial arts journey. It’s sad when good people leave.
Rest easy champ.



Photos from Marcus Kowal's post 03/15/2022

Thank you all for making her day special ❤️

@misheleder with @make_repost
A week late but happy birthday on social media to my troll princess. We’ve been celebrating you all week and I’ve been planning and working on your party for a full month.

You’re one of a kind. You have the energy of a Tasmanian devil. You’re a headstrong, funny, prankster, imaginative, strong, fashionista with boy humor.

I’m obsessed with you troll princess. I hope you enjoyed being the star of the party as Elsa in Arendelle.

Thank you to everyone for coming to celebrate my little princess.


Our brains are powerful tools but if we are not in control of our thought patterns, they can be our worst enemies.

Photos from Marcus Kowal's post 03/07/2022

The last 48 hours have been intense, tough and amazing all at once. I’m so impressed and grateful to so many but it’ll require a longer post, which I don’t have the energy to write tonight. Besides, my little girl is turning 3 today and I want to wish my princess-troll the best of birthdays! You are my world.


What’s the without a little ?
12 miles down, 36 to go.

David Goggins & Liam's Life Foundation Run 03/02/2022

David Goggins & Liam's Life Foundation Run

Running with David Goggins this Sunday in Hermosa Beach for Liam's Life Foundation is a dream come true. Join us for the 4-mile stretch on Sunday, March 6th, at 12pm.

David Goggins & Liam's Life Foundation Run David Goggins teams up with Liam's Life Foundation for the 4x4x48 challenge.


This is my daughter wearing traditional Ukrainian vyshyvanka. Mishel had her wear it in support of her home country yesterday. In the past when she has worn it, I looked at it as something cute, nothing more. Yesterday, as she was playing with peanut butter and jelly all over her face, I couldn’t help but to think of children her age in the Ukraine right now. Children who don’t have enough food, medical supplies, shelter and most of all, safety. The helplessness fathers who weren’t able to get their children out must feel. To see the world condemning Putin’s (Putin, not Russia) actions it’s great but most likely not enough.
I have no idea what the right thing to do is but I know Putin won’t starve because of sanctions. His people will, but not him.
To the Ukrainian people: I’m sorry we are not doing more. I’m sorry your pleads for help go unanswered. I’m ashamed that I, and we, can’t be of more help.

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