There is a ton of information out there on training rules.  In fact, there is so much information out there it can be down right confusing.  What movements should I include, how many reps per set, time under tension, rep speed, rest between sets, and the list goes on and on!  I thought I’d add to the information out there but hopefully make it a little less confusing.  Below are three training rules that I live by and follow to the letter.

1.  The KISS Training Method – Training doesn’t have to be confusing.  There are tons of toys in my war chest but I don’t bring them out all the time.  For the most part I keep things simple with explosive/dynamic, big compound lifts, and tons of bodyweight movements.  Start a training session with an explosive/dynamic lift, then pick a couple of compound lifts and finish it off with some bodyweight training.

2. INTENSITY – You have to bring this every session.  Some days you will feel like crap but you have to find something to fire you up about that session.  I’m a firm believer that the greatest training plan in the world can be rendered useless without bringing a consistent level of intensity to your training.  In fact, I believe you should bring a high level of intensity to whatever you decide to do in life!

3.  Destroy records – Notice that I didn’t say break records.  You should strive to destroy your record each week.  Just trying to break a record by one rep or 5 pounds is easy.  Attack your records and destroy them.  Go for 3 more reps or 10-20 more pounds.  Keeping this mindset will also help with rule 2 above but it will also keep your training fresh.  Strive to get better each week and your results will speak for themselves.

These are my favorite rules and what I live by when I wrestle with the iron.

Who is with me?

Below are my last two training sessions, that were simple, full of intensity, and record destruction!

Minimalist Training Wk 2 – Day 3

1 – Squat 5×6,6,5,5,3

2 – Deadlift  4×5,4,4,4

3 – Sled Sprint 6x2x75′ (30 sec rest after two back to back sprints)

4a – Recline Rows 3xsubmax

4b – Dips 3xsubmax

4c – Hanging Leg Raise 3×8

Minimalist Training Wk 3 – Day 1

1a – Power Clean + Throw 5×5

1b – Burpee + Broad Jump 5×5

2a – Zercher Squat 3×5

2b – Sandbag Clean 3×5

3a – Chins 3xsubmax

3b – Pushups 3xsubmax

3c – GHR situps 3×20