KEY POINTS

• Instruction of correct exercise technique
• Periodize programs into planned phases
• Keep the program as simple as possible
• Focus on resistance training, with cardio intervals
• Alternate between training 'Intensity' and 'Volume' (dependant on goals)
• Include plyometric & speed training
• Effectively manage your stress level
• Have a healthy balanced diet
• Get at least 8 hours of sleep each night

• Use exercises that promote increased Neuro-Muscular Activation (NMA):

• Focus on basic, compound (multi-joint), functional exercises
• Use body weight exercises
• Choose free weights over machines
• Involve your whole body when possible
• These movements burn more calories & enhance General Physical Preparedness (GPP)

• Train your CORE:

• Use exercises to strengthen your entire midsection and spinal muscles
• Train standing up when possible
• Don't use belts, wraps or straps (except when indicated for injuries, max lifts or competition)

• Correct Muscular Imbalances:

• Neurologically activate weaker muscles using isometrics
• Train weak links in isolation, then incorporate into a movement pattern
• Use Active Range Of Motion (AROM) stretching: safer, effective method of stretching without external assistance (less risk of injury / instability)
• Muscle tightness is often due to compensation for joint instability or weakness in another muscle.

• Focus on Balance:

• Include stability training & unitlateral (single leg / arm) movements
• Balance the strength of agonist / antagonist (opposing) muscle groups
• Balance the volume of training for agonist / antagonist muscle groups

• Follow a healthy, intelligent nutrition plan:

• Consume about 1 gram of protein for each pound of lean bodyweight per day
• Eat 4 to 6 small meals per day
• Choose foods with a low glycemic index
• Drink 1 liter of water for every 50 pounds of body weight
• Choose real food over supplements; however, often natural food supplements are recommended
• Eat a balance of nutritious foods, including fruits and vegetables