Posts Tagged ‘goals’

General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club  mills x 20  rep

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press test

rest as needed

specific warm up (5 minutes)

Adex mace test

**Note:  no conditioning/accessory work during tests**

General warm up (10 minutes)

Sanddune  power steps x 50 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

dislocates x 10 reps

Sanddune split squats x 10/10 reps

specific warm up (5 minutes)

back squat test

rest as needed

specific warm up (5 minutes)

dips test

**Note:  no conditioning/accessory work during tests**

make-up tests

General warm up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 100 reps

Adex club barbarian pull overs x 25 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

bench press test

rest as needed

specific warm up (5 minutes)

deadlift tests

**Note:  no conditioning/accessory work during tests**


We are kicking off next month with our infamous quarterly strength & work capacity tests–

  • five barbell tests
  • two bodyweight tests
  • two tests

Next we will have our monthly men’s strength club, “Iron Brotherhood”–

  • lift big
  • eat big
  • hang out with your brothers

Plus, our first instructor certification will be held–

  • for coaches/trainers who want to lead the pack, not follow the herd
  • be well-positioned for the next wave of fitness training macefita1



Never confuse “working out” with training. Working out or exercising is often to just experience the moment.

Training is focused on progressively working towards specific goals by adjusting certain variables.

If you just want to just  breathe hard, sweat a lot, and flop on the floor when it’s over then this is not for you.


However, if you want to get stronger over weeks, months, and years read on.

You must have good program design and keep a training journal or log book.

Sets, reps, frequency, intensity, volume, etc. all need to be planned out and tracked


There must also be a way to test your progress periodically and compare results.  CIMG0573 00000

This can be achieved through regular competitions or testing at your home gym.

Either way, the results must be measured in some way. This will require a lot more discipline, but that’s how people get strong. It is worth it!


Buffalo Bill carrying a 300lb Hussafel stone



Many things can break your focus if we let them. Staying true to your goals is especially important when things go wrong. Chaos does not have to be your default way of life.

Much of it we bring on ourselves through  TV, news, and social media. Add busy work schedules, parenting, school, etc. and things can get really hectic. Add the election on top of it and people are feeling overwhelmed.

Training can get pushed aside during times like these, and that is not good. This when you need it the most!

Tough times and unexpected calamities require more discipline to keep your training schedule intact. Getting a big dose of endorphins is almost worth it by itself; but getting stronger and healthier is never a bad thing.

Stay focused on your training goals and life goals, you will not regret it!


People who strive for great achievements, especially in any physical endeavor, usually know well in advance that they can can get hurt or killed in doing so.

However, the truly-dedicated accept that risk and continue to pursue their goals.

They also know that though they will have some people support their efforts, many won’t. Negative people, “haters”, and critics will also arise. Sometimes they are strangers, like on the Internet, other times they are co-workers, neighbors, or family members.

I was with a bunch of guys this morning and one of them showed me a video from  the Olympics where a weightlifter was seriously injured. Others wanted to see it and then then the “arm chair experts” , who don’t even lift weights, added their cynical advice.

As a strength coach and a person who lifts weights often myself, I was ticked off. I thought to myself, these guys don’t even lift, they don’t have a clue about what it takes.

Yes, the weightlifter got hurt, but he was dedicated enough to qualify for the Olympics.

He got hurt lifting a very heavy weight. Most guys would never even attempt something that difficult.

Teddy Roosevelt said, “It’s not the critic who counts.” and he is 100 % right on that.

It doesn’t matter what people say about a subject they are not qualified to comment on.

Great athletes are forged in crucible of adversity. They keep going until they succeed.

They might fail again, but I bet they get back up and go at it again.

Teddy Roosevelt sums it up here, “There has never been a man in our history who led a life of ease whose name is worth remembering.”

If the reward you seek is worth the risk, give it all you’ve got!