For health…

  • Technique should be a 10 out of 10.
  • Your body should warm up.
  • Endurance is a goal.
  • Cardiovascular health is a goal.
  • Your muscles should activate and burn.
  • You should avoid end ranges of motion.
  • Slow your lifting tempos: lowering, raising, and transitioning.
  • You’re probably going to shake and twitch.
  • Push ups are therapy.
  • Single leg movements are therapy.
  • Get the outer, lower abs.
  • Try all sorts of stuff. Bodyweight exercises are helpful.
  • Remember to eat well, sleep fully, and have fun.

For performance…

  • You should be very uncomfortable. Push yourself.
  • Technique is important, but doesn’t need to be a 10 out of 10.
  • Lift with maximal intent, whether light or heavy.
  • Train your weaknesses.
  • Have a monthly training goal and a plan to accomplish that goal.
  • Get tight and hold your breath.
  • Grind through reps if you need to, but try not to miss any.
  • Total change doesn’t happen overnight.
  • Remember to eat well, sleep fully, and enjoy what you do.