Archive for the ‘#whatsyourgameplan’ Category

I love to read about people who have refused to fall apart as they chronologically age.

There is so much “evidence”  that says you cannot be strong and fit your whole life.

I say flush all that garbage!

Must be that this ancient warrior never read the studies that said he couldn’t do what he did.

This man was a Hebrew warrior named Caleb (Joshuas’s side-kick) he wanted a certain portion of land that was still occupied by the enemy, and he said that he was as strong at 80 as he was at 40.

Joshua was in charge, and he told Caleb if he wanted it to go take it by force.

This mighty man fought hand-to-hand against much younger men and won!

Like the t-shirt I saw at Ranger Up the other day says, “Beware the old man in a world where men often die young!”

There are numerous other examples of people who have achieved excellence throughout their very long lives. This does not just apply to ancient history, this is true today!

Never quit! Never believe all the junk you read online about aging, just go and stay strong yourself. Find new challenges, learn new things, and prove all the critics and nay-sayers wrong again!

We are really psyched to be adding exercise club and mace training to our schedule!

Exercise clubs and maces work your body very differently from barbells, dumbbells, etc.

These classes will be on Tuesdays and Thursdays 6:30-7:00pm

There is no “one size fits all” perfect training program.

In spite of all the hype online and in other media about the latest and the greatest fitness program, there is no one thing that produces the same results (or any results) for everyone, all the time, without fail.

It just doesn’t exist!

There are some excellent training programs out there, and you just have to do your homework to find them.

You won’t see them advertised with phrases like 6-pack abs, or celebrity diet, or other nonsense.

Good solid training programs all require consistent  hard work over an extended period of time. That is exactly what most people don’t want to hear.

Now the people who are serious about training and do the dedicated work involved still often find some gaps that their main exercises don’t fill.

The most knowledgeable and accomplished coaches and athletes I know constantly seek out better ways to do things in their training.

They never chase after fads or the infamous “silver bullet” to get stronger and leaner.

Finding your weak  areas and addressing them intelligently is vital to lifelong fitness.

This week I learned how to start plugging the holes in my own training through the use of exercises clubs and maces. This  training will be implemented immediately at my gym, the Cave, for both the people I train and for myself.


I have said many times that if you never miss a lift you are not lifting heavy enough.

That kind of parallels something I used to say back in my martial arts days,

if you say you’ve never lost a fight, you have never fought anyone who was really good.

It’s the same outlook applied to different disciplines.

I have learned in both arenas that there is always someone (or many) who are strong, faster, and better than me.

So do they get so good at what they do?

One thing is for sure, they go beyond where most people are willing to go in their training.

They deliver a full 100% when they train, no excuses.

Often times, victory is just on the other side of your last failure, but you’ll never savor that victory if you quit when it gets really hard.

Let’s focus on lifting for a few minutes.

You are shooting for a PR on one of your main lifts and start missing.

Either your technique is sloppy or you are just not trying hard enough.

Sometimes it is both.

The real work starts when those missed lifts occur; from that point on your real training begins.

Technique must be a top priority, without it you are probably heading for an injury and a lot of frustration.

So dial in your technique, and seriously attack your next lift.

That is the only rep that matters!


My buddy, Al Ernst, used to weigh almost 400lbs. As a professional comedian for a major cruise ship line, he has traveled continuously worldwide for about twenty or more years.

Needless to say, spending that much time on cruise ships is not the healthiest way to live.

Here’s a video of Al doing a skit when he was really overweight (he’s the guy wearing the ball cap)

Fast forward to now, he has lost 130lbs, and did it the right way.
He ran a 4 mile bridge run this weekend and I couldn’t be more proud of him!





Al has worked very hard at my friend Tony Spain’s boxing gym, Absolute Boxing Fitness, as well as at my gym, the Cave.
When he is traveling he follows the workouts I post on my blog, Coach D’s dewussified training

He improvises if the exercises involve equipment that is not available wherever he is at the time. He has been very consistent with this, and it has paid off.

Here are two things that Al shared with me on the day of his race that inspire him (and me)

What inspires you to take your fitness to a higher level?
Find out what will give you the guts to do it and then attack it with 100% effort!

Don Giafardino is an innovative coach and the creator of the Adex Exercise Club.

He is a contributor to Unconventional Athlete Magazine

and the Motivation & Muscle  podcast show



I heard this quote years ago and I don’t remember who first said it, but it is very true.

Did you ever notice how those who are successful in any field are the ones who seem to always be hungry to learn more?

Take the field of strength and conditioning, for instance.

Basically you have two types of people in this field:

  •  successful people–those who learn from as many credible sources as possible, and always give credit to the person they learned from
  • parasites–those who steal as much information as they can from others and call it their own, they never credit their sources

Successful people know how much they don’t know and don’t feel like they “have arrived”.

They are on a continuous journey towards excellence.

There is no traffic jam on the extra mile!

The people on the extra mile are the ones I seek out to learn from.