Keep it Simple Stupid

Movement + Nutrition + Recovery = Training

Movement

  • Lift Heavy Things – 3-4x per week of full-body movements with a challenging weight like squats, snatches, cleans, deadlifts, and overhead presses… preferably with a barbell. Mix up the reps, sets, and weight to keep it interesting and your body guessing. Oh, and stop wasting your time benchpressing.
  • Rep ranges – 1-3x for maximal strength, 3-5x for strength, 8-12x for mass, 15+ for endurance
  • Move Frequently at an Easy Pace – Accumulate 2-5+ hours per week (more if you want to lose weight, less if you want to gain weight) of a low level activity such as running, walking, biking, hiking, swimming, rowing, etc. Keep the effort level in each session low enough where you can maintain pace for 20-60min and don’t feel like you’re working… “conversation-pace”.
  • Sprint – 1x per week pick an activity where MAXIMAL EFFORT is put out… running, biking, rowing, AirDyne, etc. These sessions should be very short 5-10x (10-30sec)bursts max, with rest between sets. Examples are 8x 100m, Tabatas, 30sec max effort Burpees, etc.
  • Build Agility into Conditioning – 3-5x per week use gymnastics and other body-weight movements into a 7-20min session to develop stamina while practicing agility skills such as pullups, muscleups, boxjumps, handstand pushups, broadjumps, toes-to-bar, burpee-pullups, etc.

Nutrition

  • Eliminate sugar… seriously. No table sugar, sports drinks, cokes, candy, etc. And limit natural sugars like fruits and honey, as well as processed starchy foods…if it’s white, don’t eat it.
  • Eat real food. Meat, eggs, fish, and colored veggies, and accumulate 0.8-1g of protein for each pound of bodyweight per day. Real proteins have a face or a mother.
  • Earn your carbs. Use breads, pasta, and other carbs as a reward (recovery) from a hard workout. Less than 100g per day for weight maintenance. Less than 50g per day for weight loss.
  • Weight gain – eat more, lift more, & run less… oh, and eat more.
  • Water. Water. Water.  Be an adult.

Recovery

  • Eat a balanced meal (protein, carbs, and fat) with water or a recovery shake with both protein and carbs immediately (10-30min) after a workout.
  • DO NOT ignore an injury… fitness is a lifetime goal.
  • Take one easy day per week, one easy week per month, one easy month per year

Other

  • Supplements
    • Fish oil, creatine monohydrate, whey protein, multivitamins are helpful (but also expensive). Eating a balanced diet is preferred for top performance.
    • Pre-workout formulas – use these infrequently and with caution.
    • So-called hormone booster packs and such – AVOID THESE AT ALL COSTS!!! DO NOT fool around with your body’s hormonal system… especially while you are young.
  • Do mobility/flexibility work while you’re sitting on the couch.
  • Sleep 7-8 hrs/night… and turn off your TV and cell phone… better yet, throw the TV out the window.
  • Get a tan… Vitamin D is the most deficient essential elements in most people, especially in winter.
  • Learn and play new sports