Posts Tagged ‘mindset’

Anyone who has trained for an extended length of time knows how important the “mental game” is in training.

To do any type of training you must have your mindset right to make progress.

Here are three things that are evidence that your mindset is wrong for training:

  • ego
  • greed
  • impatience

Most people know how much of a problem that an out of control ego can be. Often times it is driven by fear and is just a shallow cover up. Sometimes people actually think they are much more capable than they are, Either way, it’s a trap.

People often think greed only is about money or some type of material thing, but it applies to many other things in life also.

You see someone  loading way more weight on the bar than they can safely handle because they don’t want to go up slowly and safely, you know they about to get in trouble. They want more and they want it now!

That ties right into impatience somethings just cannot be rushed. In training, the body is going through changes at every level: bones, connective tissue, etc.

It takes time for the body to get strong all over.

I remember talking with a very experienced Special Forces NCO up at Fort Bragg  and were discussing new guys wanting to be Green Berets. He said, “A lot of them want to wear the beret, but they don’t want to do the work.”

Patiently working through all the difficult parts of the journey is essential in all of life.

Whether you want to be in Special Forces or to set a monster PR on a deadlift, you can’t skip the parts you don’t like.

You aren’t entitled to any good thing that you are not willing to work for, fight for, and wait for!


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**


I have often said that I refuse to want someone’s improvement in health and fitness more than they do.

Today, I believe that more than ever! That is why I don’t have any “casual” members at my gym.

I refuse to work with lazy people who constantly miss training.

I just won’t do it!

On the other hand, I love to coach people who really dig deep and give it all they have every time they train. They are like clockwork in their consistency, they always show up.

The results follow the work!

img_20150502_171543I have learned a lot from this man, Zach Even-Esh, over the years; especially about refusing to accept excuses from anyone, including myself.

There are a handful of coaches I have followed for well over 10 years, Zach is definitely one of them!

Voluntary ignorance is a choice, a very bad choice; yet, people make that bad choice every day.

Usually it is driven by ego, which is in turn driven by fear.

If you “freeze” and refuse to adapt, you get swallowed up in the backwash of those who were aware of the changes and took action, as they sweep right past you.

There are many example of this in life, but I will look at one glaring example, the world of fitness.

Let me differentiate between learning and implementing valid changes as opposed to chasing the next “shiny object” or fad.

People need to do their own research (social media is not research) and seek out the best training methods available. They should find the most qualified coaches around and learn from them.

It’s been said over the years that pride comes before a fall, and it is true.

Don’t let your ego get in the way of your progress!





Why do I coach? Why do I still like coaching?

It’s not the money, that’s for sure, though we make enough for what we need.

If anyone wants to open a gym or be a coach because they think they will get rich doing it, they are delusional.

Anyone whose main motivation in life is money should definitely NOT be a coach!

It’s the people that matter! It’s seeing people break free of things that once limited them.

It’s seeing people hit their goals.
It’s seeing people get healthier, stronger, and more fit.

Here’s a quick example:

After our training today, a bunch of us went out to get some dinner. During the meal, one of the guys says to me, “Hey Coach, my three rep max today was ten pounds more than my one rep max three months ago!”

I was thrilled to hear that! He worked very hard to achieve that!

I love coaching!


We are just over 1/2 way through our quarterly strength/work capacity tests, and overall everyone is doing quite well.

Both strength and work capacity have improved as our training records have proven.

There are still some technique issues to correct, but that is not the biggest issue I am seeing (though it is vitally important).

The biggest issue is the mental side of it, and these are the key areas:

  • fear
  • lack of confidence
  • lack of focus
  • over-thinking

Getting people stronger will never be just about the number of pounds or reps alone.

It will be how much stronger mentally we can help people to become.

I often tell people, who lack confidence, to give themselves permission to be strong.

The ones who fear getting under heavier weights are capable of so much more, but they limit themselves.

The distracted people need to concentrate on the rep immediately in front of them and nothing else.

Those with “paralysis of analysis” just need to breathe, brace, and lift, nothing more.

My job is draw forth the best I can from each person for their own benefit.

That I will do!


There was a time when teachers weren’t afraid to fail someone in their class.

I know, I was that guy.

The teacher knew her subject well but I just couldn’t see any relevance of it to my life and didn’t care to learn it. I developed a really bad attitude about it and consequently failed the course.

The worst part for me was I failed off the football team right before our last game.

The team captain went with me to beg for a passing grade, but she wouldn’t budge.

Now, looking back, I am so thankful she taught me that lesson! She kept her standard high and if you didn’t measure up, you got an “F”.

That never happened to me again. I learned my lesson and I will always remember that teacher; her name was Mrs. Hurley.

So, tomorrow we begin our quarterly strength/work capacity tests and I see mixed feelings from the people anticipating the tests. Those who missed a lot of training (by their own choice) during the holidays are nervous, while those who disciplined themselves to keep training during that time are excited to see how much they have progressed.

As I have said before,  a person’s habits will tell on them and it is true.

Centuries ago it was said that you reap what you sow.

That is still true today, so be it.