There’s a fine line between doing enough work and too much work. Don’t fall into this trap. Be realistic with yourself (and your clients, if you’re a coach) and train for long-term success, not for short-term burnout.

The conjugate system is about max effort, dynamic effort, and the repetition method. You can do everything with just a rack, bar, bench, and some weights. Here are the next four weeks of the program.

The speed you build in training will determine the split-second difference between winning a game and going home defeated.