Posts Tagged ‘#motivation’

Having been a martial arts instructor for many years prior to  my transitioning to strength & fitness coaching I have learned the importance of this.

For a coach to be effective, he must definitely be very knowledgeable and experience in his chosen field. However, that is not enough.

You must be able to interact with people daily without getting entangled in their personal lives. Some people join a gym to get in shape, but others have different reasons, often very personal.

As a coach you will meet people from every walk of life. Discernment is needed in sorting through each person’s  reason for wanting to train with you. Sometimes you won’t find out the real reason they are there until much later.

Just who  are bar tenders or barbers, you are hear all kinds of things you never asked to hear about. This is where professional detachment must be applied, or you will get sucked into the drama of a struggling person’s life.

They want to tell you about their problems, I mean all about their problems, and this is where you need to draw the line. If it is directly related to training, then hear them out.

However, if it gets into personal problems, relationships, money, etc. don’t let yourself get involved.

Remember, you are their to coach them, not be their “shrink”, or their baby-sitter,  or their shoulder to cry on.

This requires a tough attitude and the willingness to firmly  tell them you are not the answer to their problem.

Many a coach has gone down the hard way due to not maintaining professional detachment. Don’t be that guy!



general warm up (10 minutes)

resistance band vertical pull a parts x 100 reps

resistance band pause face pulls x 20 reps

Adex club front cleans x 20 reps

Adex mace barbarian walking lunges x 100 feet

specific warm up (5 minutes)

Burgener drills

dip snatch set up and light reps

strength (10 minutes)

dip snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

clamp curls x 10 reps

straight arm push downs x 10 reps


general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club halos x 15/15 reps

rotation push ups x 20 reps

rear bear crawls x 100 feet

hanging knee raises x 15 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Adex club long cycle swipes x 30 reps

weighted sit ups x 10 reps

Adex club isometric crucifix hold x maximum time

general warm up (10 minutes)

resistance band slow pull-a-parts x 50 reps

Grinder Kord flys x 15 reps

tin mans x 100 feet

Adex club barbarian pull overs x 30 reps

Adex mace grave diggers x 15/15 reps

push ups x 25 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

weight stack push downs x 5 reps

dumbbell rows x 5/5 reps


general warm up (10 minutes)

Americanas x 50 reps

Adex club inside mills x 20/20 reps

resistance band Sumo high pulls x 15 reps

dislocates x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/2/2/2 reps

conditioning/accessory work (1 round)

kettlebell goblet squats x 15/10/5  reps


One thing about humans is that they tend to keep looking back at problems instead of moving on towards what is next. They keep replaying the negative event in their minds over and over again, even when the problem no longer exists, like Hurricane Irma.

For those who lost everything, maybe even loved ones, in that storm the road to their future will be much harder. Other people were merely inconvenienced by it, but almost act like the world is ending.

Today is a new day, there are huge amounts of recovery work to do. So, let’s get on with that and on with life. That also includes on with training.

Physical strength and mental toughness are always needed in life, now they are needed even more. Stay strong for your families and others that depend on you.

Get back to your training.

Regain your focus.

Move on!

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

jumping jacks x 40 reps

Adex club barbarian pull overs x 30 reps

resistance band  suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

weighted calf raises x 20 reps

sandbag BTN good mornings x 15 reps

isometric pinch grip hold x max. time