The slam ball burpee is the cornerstone of overall fitness. It cultivates the transition from stilling to moving meditative breathing. The power to do this correctly means one can fight with many level changes without tire. It also brings up deep seated flem in the lungs. Sets of 3,6,9,12,18 or 36 with a max of three sets a day will make one very for. From a cardio, strength perspective the dynamic in performance between you and one who does not perform this exercise will be significant. Working up to 40lbs balls will take some time. But it will be well worth it!!!