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Make sure each and every rep is done in such a way that the triceps is the focus  - don't just hammer the reps.  In other words, make slow, passionate love to the back of your arms.  Don't be a High School Jackhammer.

When I first started lifting weights, I squatted, pressed, and pulled. I did these lifts with very little thought – I just muscled the weights up in an all-out effort to break every world record in less than two years. I didn't think about my stance or my grip or where my shoulders were when I bench pressed. I didn't think about anything.

I jokingly call this WALRUS training because it is the fat, gross cousin of the Navy SEAL.  This is for the Suburban Commando; able to mow any lawn, shovel any driveway or clean out any amount of gutters.  Obviously, this is very tongue in cheek.  If you can rip off 200 squats, 100 push-ups and 50 chin-up/pull-ups with an 80lbs vest in 30 minutes, you are going to be in pretty good shape (and strong) for just about anything.

This past week we have seen both the Facebook pages and Instagram page be shut down; we don't know the actual why as the "reasons" have been numerous/random and make no sense.  Our posts have been demonetized regularly the past two years, products have been removed from the Facebook store because they included words like "freedom" and descriptions contained concepts of individual strength and a disapproval of the victim-hood mentality.  We also previously received "strikes" for using the terms "responsibility" and "body weight" too close together.  Never mind that I write strength training articles that include body weight exercises but according to them, this is offensive speech.

A few years ago, Vincent Dizenzo and I were talking about training and he stated that if he had to choose one main pressing movement for training, it would be the dip. At the time we had this conversation, I was unable to perform dips due to shoulder issues. So I immediately became jealous. But I also saw the truth in his statement.

It is always difficult when you are getting the athlete's "leftovers".  You can end up battling the other coaches program which can also become a battle of coaching egos.  While it's great that there are two coaches who want the athlete to succeed, the athlete can end up hurt, tired and ultimately unprepared.

"A man without a knife is a man without a life." - Anonymous

However you decide to train in the in-season, each training day has to help your athletes reach the goal of playing like savages on Friday night.  If it doesn't, dump it.  Busy work makes winners into tired losers.  Trust me as there is an entire generation of Busy Bee's who thought they had all the answers.

And instead of building a general base of strength using basic methods, they adopt ineffective and often times dangerous training methods that their weak athletes are wholly unprepared for.

...eventually you'll hate your job.

It’s called WALRUS Training  because it is the fat, gross cousin to the Navy Seals. I also refer to it as being a Suburban Commando. No lawn too big to mow!

Focus ONLY on the actions that will lead you there.  I have said many times that a man of action keeps his head down and focuses only on the next step/task at hand. Do NOT look up and try to look beyond the horizon. This is when you stumble and lose sight of what needs to be done today.

It was one of the best and most brutal lessons I've learned. Honesty is not for everyone.  Obviously, there may be other reasons you suck at the bottom of the squat but getting stronger is almost always the honest answer.

There are a lot of little odds and ends not listed on here (collars, chalk, etc.) but this list is the meat and potatoes of my home gym.  I know that a lot of people are thinking about setting up their home gyms, especially at this point in time. My two pieces of advice are: