Playing sports growing up I always had the next season coming up. I always had to prep for football, wrestling, lacrosse, or any of the inter-scholastic or inter-collegiate activities that are out there. Never was there a day that didn't get the attention to the prep work necessary to excel at any given sport, so […]

We are fat.

"I'm too busy to train today". REALLY? I call bullshit! It doesn't matter how busy you are. It doesn't matter how lethargic you feel. It doesn't matter what time of day it is or all the things you piled onto your agenda. A QUICK training session is better than a NO training session! Today's Training: […]

Your arguments are invalid, but I appreciate your enthusiasm. Now GET TO WORK! Today's Training: AirDyne: 10-10-10 Cycle: Commute Row: 5 mins steady; 12x15/45 Dynamic Bench: 10x3 super set w/ Band Face Pulls: 5x20 and Band Pull-a-parts: 5x20 Push-ups: 150 Tricep Pushdowns: 4x15 Single Arm, Crossbody, Supine DB Tricep Extension: (minus the waterboarding today): 4x15 […]

I have always been a huge fan of this little diddy. From the time it showed up on my doorstep right to this morning. The morning of its arrival while I was coaching in Arizona, I wondered, "what sort of mayhem can I design?" So I packed it in the back of my truck and […]

Every day you get 24 hours. That's IT! What you do in the next evolution will determine which direction you take in your life. You have three choices: You can do nothing at all You can do the exact same thing you always do OR you can take steps in the direction you want to […]

This counts! This workout SUCKS!!! You have to find a very dark place inside of yourself to complete this one. The objective is to keep moving and FINISH it. It can be done, but you have to reach way down inside and you might have to kick Satan right in the balls to accomplish it. […]

Watch the videos, add them in.

I posit that my method of doing shrugs is better than yours.

Yesterday I was having a conversation with one of my long-time athletes. This guy has been with me since his days of high school lacrosse and now is on top of the business world. He was the one that came in with a shitty attitude that I'd NEVER seen before. So he was the recipient […]

If you're having a good day, TRAIN! If you're having a bad day, TRAIN HARDER!!! Today's Training: Run: Fartlek 3 miles Cycle: Commute Graded Treadmill Walk: 3.3 mph; increasing the grade by 1% every minute for 15 minutes. Then maintain the pace and grade at 15% for 5 mins. Reverse Hyper: 3x10 Bench: Work up […]

The dumber you are the smarter you think you are... Today's Training: AirDyne: 10-10-10 Cycle: Commute Reverse Hyper: 3x10 GHR: 4x10 Deadlift: Work the weight up to a PRE of "7" doing 6 reps at each weight increment. Once you have found your 7, do THREE additional sets at that weight. Fwd Stepping Lunge: 100 […]

The older I get the more important the things I took for granted are. When you're in your 20s and 30s, you're most likely nothing about your 40s, 50s, and beyond. Now in my 50s, I think about a lot more than just getting big and strong.

There are no secrets or magic tricks that replace the basics in training Comparing yourself to others doesn't do anyone any good. Your recovery is as important as your workout. Training means stress and restoration. Progress is greater than perfection. Focus on it! Training is a marathon, not a sprint! You can go hard or […]

Things are lookin’ up!

Today's workout was a "pre-exhausted" squat routine. It is important to follow it in the precise order listed. If you are new to this training the lunge can be broken into sets but the idea is to drive yourself through the pain threshold and just get it done! By the time you get to the […]

I heard it today, The "I'm tired" excuse, and my response (to the amusement of quite a few) was "So...Do it tired." Discipline and training build confidence, and confidence is damn sexy! Today's Training: AirDyne: 10 mins Legs only/ 10 mins Arms and Legs/ 10 mins Arms only Cycle: Commute Versi-Climber: 10x 50 Reverse Hyper: […]

In my experience, training is overcomplicated and nonsensical the large majority of the time. Everything you do in the gym should be logical and easily justified; there should be a reason for every movement, the sequence of the movements, where you schedule muscle groups in your training split, rep ranges, etc. This is, of course, […]

I've heard the "I don't have time" excuse for years. So I figured this out for one of my participants to see whether or not they really didn't have time. Here's what we found... 24 hours per day x 7 days= 168 hours per week Let's say you sleep 7 hours per night x 7 […]

"Be more motivated, be more than driven. Become literally OBSESSED to the point where people think you're fucking NUTS" ~ David Goggins I got up today NOT feeling it. I really wanted to return to bed and sleep for another hour. But then how could I roll into a day when I knew I had […]