Here's an old video from my 1998 season at Susquehanna University.

I'm going to do my best to record my daily training on my weightlifting journey. There won't be a lot of conditioning, so it shouldn't be hard to record. I won't bore you with everything, just a set of each exercise to give you an idea of what I am doing. Simple is deadly effective. Weight is in Kg.

1. muscle snatch 3x5, 60, 60, 60
2. clean deadlift 3x10, 100, 120, 120
3. rdl 5x10, 80, 80, 80, 80, 80
4. clean shrug 3x5, 100, 120, 120
5. bent over row 5x10, 80, 80, 80, 80, 80
6. pull ups 3 x submax, 8, 10, 8
7. weighted abs, skipped - it got so hot, i lost all energy and drive, i need to harden up

The majority of my training during this cycle will be weightlifting based, but of course I will throw in some bodyweight training, a little kettlebell training, and some strongman finishers and sled work for conditioning.

Some people need more stability in their training, as opposed to more power. Putting a more powerful engine in a car with a wobbly frame is going to cause a crash as soon as the car starts going pretty fast. So, if you're an athlete who needs to focus on stability, there are a few variations you can use to achieve that goal, like changing the way you press a kettlebell, or the way you do a pushup. Instead of doing as many as possible, or as fast as possible, try holding positions briefly between reps, or even changing the position of the bell or your body to add tension and force you to brace harder and focus on stabilizing your torso or shoulder girdle, etc.

Complexes are great for building athleticism, burning fat, etc. so I like to use them a lot. Occasionally I will string together a few stability exercises in a complex and slow things down instead of rushing through it as fast and as powerfully as possible. Here is one simple option for you in a video below. Instead of a regular press, try something like a bottoms up press or a hand to hand press. Instead of regular push ups, try a one arm plank between each push up rep. Little things make a big difference in some peoples training because they might be in too much of a rush, and lack the tension necessary to build a stronger, more stable body.

I've been away and now I'm back. My team and I worked hard in Poland, but came up a little short to finish third in the nation. I've put together a short video to show some recent events and training. Also, keep an eye out for new athletic strength and conditioning seminars coming soon to TSS with special guests!

I had the best time in Sweden this past weekend while delivering a seminar at Crossfit Uppsala and making new friends. I will talk more about that soon, but doing stuff like this is so much more than teaching technique on any given exercise. Life happens when you don't expect it. Live every minute of your life with passion.