performance to the top. Don’t become sidetracked by copying others. You need what YOU need, not what others need.

For my own training and the training of athletes, the development of strength is STILL my priority, but not at the expense of speed or athleticism. This means that you move heavy weights as fast as possible with proper techniques first and foremost. This is called speed strength, where you are able to move a heavy object with speed from start to

Military and law enforcement personnel in particular should be learning to climb rope from various positions and angles, including climbing with added gear on your body.

There are standards listed in many web sites regarding how much weight you should aspire to lift in the big 3 lifts. These are common standards: Bench Press: 1.5 x Bodyweight Squat: 2 x Bodyweight Deadlift: 2.5 x Bodyweight

These big guys made me realize that what counts the most is the ability to move your own body, NOT the ability to move a heavy

agile, mobile, and hostile

The bottom line is this: The end all, be all is not about how much you lift in the weight room. What ultimately matters is how you perform for your sport/job. Use the methods and tools that take your

In a nutshell, you are agile, mobile, and hostile. Your mental training should regularly be blended in with your physical training. This balanced approach will push you to not only train heavy and aggressively, but to also train at a fast pace and explosive pace.

What you should be doing with your strength and conditioning training is actually quite simple and this is what you’ll see outlined through the workouts in this book: Use training methods that strengthen the muscles involved in your sports. Attack weak areas and build your confidence through added strength and improved performance.