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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.

general warm up (10 minutes)

Adex mace barbarian walking lunges x 100 feet

sandbag Zercher cleans x 15 reps

strict pull ups x 10 reps

windshield wipers x 20 reps

Adex club mills x 30 reps

specific warm up (5 minutes)

weight plate stack rows and  dumbbell pull overs set up and light reps

strength (4 rounds)

weight plate stack rows x 8 reps

dumbbell  pull overs x 8 reps

keg power press x 8 reps

conditioning/accessory work (2 rounds)

Adex mace 360’s x 40 reps

lateral tire throws x 100 feet

Zottman curls x 10 reps



You see it every day, people getting all rude and crazy-acting over things they can’t control, the person driving too slow in front of them. No matter how close they tailgate the other driver, he is not going to go any faster.

So what’s that got to do with training?

Only everything! Somethings cannot be rushed no matter how much a person thinks they should.

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It takes time to get really strong, no one will get as strong as Bud Jeffries, for example, in only a few weeks or months. He has trained hard for many years.


One question I get pretty regularly from new guys is how many days a week he should train. For our training system, I recommend three days a week for most people.

They want to add training days because they want to go faster. They don’t want to wait for their bodies to do what they do during the process. It takes time and hard work, which both go against the “popular” culture’s impatient world view.

You can want a strong body all you want, you can think you are entitled to it; but you aren’t. If you don’t patiently do the hard work over the course of months and years you will never get it.

You have to eat clean, get plenty of quality sleep, hydrate properly, and handle the stresses of life well on top of all the hard training it takes to get really strong.

You can’t download a strong body, you have to earn it.


That would depend on if you had access to weights or not.

If you do have weights, stick with the barbell.

You can load a barbell heavier than dumbbells, kettlebells, etc.

My choices would be

(Kendrick Ferris, Jr.)

  • squats
  • deadlifts
  • bench press
  • press
  • cleans

If barbells are not available, use odd objects, for the basic lifts mentioned above.

Odd object lifts  are way harder than an equivalent amount on a barbell lift.

(Martin Jancsics )

Modify the movements to fit the type of object you are lifting.

The most basic of all exercises are done with your own bodyweight.

  • squats
  • push ups
  • pull ups/chin ups
  • lunges
  • dips
  • planks

(Will Deleon)

There are many ways that your life can depend on how fit and strong you are, whether it is an emergency situation, a physical confrontation, or just daily living. Sports and competitions are important, but not as important as the quality of your life overall. You have to be able to move your own body or external objects as the situation requires it day by day.

You don’t need a bunch of different exercises, but whatever you choose, always give 100% effort and focus to it.

Be consistent and watch what happens!

uchYou train hard, eat clean, get enough sleep so you should be doing great, right?

Not always! Let’s look a little closer at why performance is not improving.

  • Myth #1–I can take several  weeks off and come back as strong as before. Usually upon returning to the gym I hear people say things  like, “I can’t believe how much strength I lost.” No kidding, what did you expect? You might train hard while you are there, you’re just not there enough.


  • Myth #2-I can do other types of training on what should be my rest days and still excel in my lifting. Rest days are there for a reason, and it is not to play other intense sports between your lifting sessions. Some light active recovery is fine, but if you over do it, you will pay the price in decreased performance in your lifting.

Without consistent training and sufficient rest you will never be as good as you could have been.


Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

resistance band pull a parts x 50 reps

Adex club barbarian  pull overs x 30 reps

bodyweight squats x 20 reps

recline bar rows x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

test #1

bench press**

No conditioning/accessory work this week




“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”

–Vince Lombardi

People are prone to quit every worthwhile thing that requires consistent effort.

“When the going gets tough, the tough get going.” was a very popular phrase as I was growing up. Now it would read when the going gets tough, quit. They lack will, or as I call it force of will.

This is prevalent throughout the so-called “popular culture”. Quitting has become a national pastime.

Nothing good ever comes to those who quit!

Force of will is a character trait developed over many years through discipline and hard, consistent work. It is forged through fierce determination, and a never surrender attitude.

This takes time, which is why it is so lacking these days.

Force of will in strength and fitness training shows itself in consistency and perseverance, rep after rep. It shows itself in building a strong foundation of basics which leads to exemplary technique.

It shows itself in training when you just don’t feel like it.

It shows itself when you training alone, because no one else had the guts to show up that day.

It shows itself when you crush all your competitors because you do have force of will!