1. Be goal oriented
Pick a goal and go all in towards that goal. Start small and keep your goals written down somewhere visible where you see it each day.
2. Perform Hill Sprints
Hill sprints are grueling hard work that simultaneously toughens your body and mind. Start at 2 days of 4-6 60-80 meter hill sprints to build a chiseled physique and regain your athleticism.
3. Train Movements First, not muscles
Train the body through a variety of movements such as squatting, hip hinging (deadlift), vertical pressing, vertical pulling, horizontal pushing, horizontal pulling, lunging, jumping, hopping, and skipping. Bringing up lagging body parts through assistance work can be beneficial especially if your goals are aesthetics only, but everyone should be able to perform these movements with some proficiency.
4. Perform Soft Tissue Work
Foam rolling and other soft tissue work is one of the best ways to improve your movement quality and decrease pain. Soft tissue work improves the quality of the muscle to support better mobility and flexibility.
5. Perform Glute Work
Low back pain can be crippling, especially if you are looking to rule the world. The most common reason for low back pain is inactive and weak glutes. Train that booty with hip thrusts, lunge variations, bridges, and squats and feel it working!
6. If something hurts, stop doing it
Pain is a warning sign that something is not right, we can all agree on that. Unfortunately, most gym goers think no pain no gain. WRONG! If your Ferrari started smoking under the engine and the check engine light ison would you say screw it? Hell no you get it fixed.
Jumping is a great way to maintain explosive power, quickness, and coordination. You can jump rope, perform jumping jacks, box jumps, it doesn’t matter. Just make sure you perform some variations of jumping!
8. Train Outside
Training outside is liberating and refreshing. Perform hills sprints, a bodyweight circuit, or grab some sandbags, kettlebells, and some friends and see what you come up with. Get creative and have fun!
9. Include Low Rep Training in your workouts
Training with lower reps 1-5 and higher intensity will build strength and explosiveness, two very important traits in having a healthy, athletic, world dominating physique.
Learn to do it correctly and it is the most “Functional,”badass movement you can perform. Picking heavy things off the ground is vital!
11. Focus on Posture and Form
Never ever ever ever ever round your shoulders or lower back when lifting or doing anything else. This will lead to injuries when lifting and poor posture with everything else. Use a flat back and big chest.
12. Eat Dead Animals
13. Warm Up
Perform a warm up of foam rolling, jump rope 100x, 3-D Lunges, pushups, medicine ball throws, and jumps. These will loosen you up, increase blood flow, improve movement quality, and ramp up your nervous system to increase your strength.
14. Challenge your grip
A strong grip and forearms are awesome, who doesn’t envy Popeye? Use Fat Gripz, Grip 4orce, plate pinches, farmer walks, or wrap towels around bars and dumbbells.
15. Stop Performing Burn-outs
Performing exercise to failure on a consistent basis just leads to a fatigued CNS and eventual burn out and injuries. Performing sets to failure is okay on occasion, but keep it to every few weeks.
16. Pick out an exercise program and stick to it
Switching from program to program will keep you from your goals. Learn to spot a good program such as 5/3/1 and stick with it for 12 weeks minimum. Pick productive basic exercises and master them.
Take a week every 4-8 weeks (more frequent if you lift heavy), and back down the volume, intensity, or both. This will keep you motivated while preventing injuries and burnout.
18. Keep in touch with Friends and Family
Maintaining relationships with the people who helped mold you is a great way to relax and keep a good perspective on life. Healthy relationships are vital to a healthy body and mind.