Archive for the ‘#how to train safely’ Category

Movement is life. When you stop moving long enough, you’re dead.

It’s not rocket science!

Aside from that, movement helps you recover from hard training faster and better.

If you wait until all your soreness goes away, you are losing ground.

The soreness goes away faster as you move.

After you hit a good hard training session, get enough quality food, sleep, & water then get back to your training, while you are still somewhat sore.

Keep in mind, I am not talking about severe pain. If you are  feeling that, go to your doctor and get it checked out.

Be smart, train hard and often.


I have learned over the years how important it is to make your training match you.

Having used different training systems, I have kept what helped me most and ditched the rest.

I decided one day that I don’t want to feel like I got hit by a truck every time I train.

Be bold enough to not follow the crowd.

Decide what works best for you and do that. Don’t get sucked into the trap of doing the coolest thing around.

If a training method is beating you up, it is no good, period.

Change what you need to change or find a different system.

Remember in Dr. Fred Hatfiled’s 7 laws of training, the first one listed is the law of individual differences.

We are not all alike and will respond differently to training than other people do.

The Internet is flooded with all types of training information., and some of it is good.

You can find all kinds of videos on just about any kind of exercise you can think of.

However, having access to all this information doesn’t mean a person will know the best ways to use it.

Just trying to copy someone else doing a lift is one thing, but actually knowing how to  train to get the maximum results for that lift is a whole different story.

Many can copy stuff, but few know how to effectively design a training program.

Program with basic movements, primarily, and use some variety in accessory work as needed. Implement change when it  is needed, not for entertaining your clients or trying to fool them into thinking you know what you are doing if you really don’t.

Remember, getting results for a brand new, untrained  person is easy; but getting ongoing results for a more experienced lifter is more difficult.

Think carefully when writing your training program, don’t just make stuff up and hope for the best.




general warm up (10 minutes)

overhead weight plate carry x 200 feet

rear walking lunges x 100 feet

Adex club pull overs x 30 reps

Adex mace “10-to-2” x 20 reps {note–use competition counting method}

specific warm up (5 minutes)

dumbbell clean & power jerk set up and light reps

strength (20 minutes)

dumbbell clean & power jerk 3/3-3/3-3/3-3/3 reps

conditioning/accessory work (2 rounds)

Adex mace 360’s x 30 reps

keg power press x 10 reps

Zercher sandbag cleans x 8 reps

strict pull ups x 6 reps


People talk about “the mental side of the game” in many sports.

Two things from my earlier years showed me how important the mental side really was.

  • Full-contact kickboxing/karate
  • Night time parachute jumps


You had to be mentally prepared for those in order to act without hesitation when the time came.

Fast forward to strength training. It is very important to be clear-headed and completely focused on each rep you do.

The common enemies people have in their heads are:

  • lack of confidence
  • fear of getting under a heavy load
  • distracting thoughts
  • an out of control ego
  • over-thinking aka paralysis of analysis
  • lack of experience
  • knowing your technique is not that good yet

All of these are bad enough individually and worse when there are more than one affecting you. They can cause you to miss the lift, get injured, or even killed.

Get them out of your head!

I am sure there are some I have missed, so feel free to post them in the comments section.

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I train outside as often as I can, even though I own a warehouse gym.

There’s just something I love about being out in the fresh air and sunshine even when the heat index is well over 100 degrees.

I now use “The Right Stuff” which is a product developed by NASA for the Astronauts.