Coaches Corner December 2025

Build - Some tried and true, and some new exercises. Make sure to work in a range that is hard but doable for you, if it is not challenging, then it is not enough of a stimulus to make any meaningful adaptations. When the rest time becomes shorter, then fatigue builds quicker. That means that not as much weight can be moved. If you go out guns blazing on week one, the likelihood is that by the end of each working interval, you have had to drop in weight…We want it to be challenging, but we also want to complete all the reps and sets before trying to increase in loading. Last thing for our strength roundup is to go around…Tempo matters and range of motion matters. It all matters, controlling the weight, getting as big of a stretch as possible given the general constraints of the movement and choosing the right weight for each exercise. It takes self accountability and a respect for your own current abilities and a willingness to forage just outside your comfort zone.

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Grind - Hard but sustainable. This is a broad and nuanced training zone. In layman’s terms, it needs to be very challenging, but repeatable in intensity for the programmed duration and rounds. The shorter the week period, the harder you can go. The shorter the rest period the less recover you have to be able to go really hard again. This is the king and yang of conditioning. Over time, the goal is to get better at maintaining a higher level of work over longer durations. If you can get this concept on lock and adhere to it on all conditioning efforts, you will be able to find a rhythm and connection to your fitness that becomes less random and not at the whim of feelings. 

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Sustain - Hard/moderate but sustainable, but different. Only different because the duration is longer. If you use a track example, the 100m is the fastest, then as distance extends, time on splits incrementally increases. Just the natural constraints of being human. We file through different energy systems in accordance to the demands being applied. Our goal with Sustain efforts is to primarily use the aerobic system. That means that the power we can muster is lower overall, but that we can keep going for longer. Find the sweet spot for you, pay attention to pacing and when you body wants to rest, but you don’t actually need to, ignore the siren’s song emanating from your water bottle, that path leads to willful procrastination. 

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Cool Downs - Core and stretching.

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Unsolicited Advice with the New Year fast approaching - The best way to make a change is to think of yourself as the person that does “X”. If you want to eat better, then think of yourself as the person who chooses the best options for their desired outcome. If you want to get in better shape, identify with the personality of those that you admire who are disciplined and have what you want. Cut out alcohol, prioritize sleep, eat for health not feelings, and work hard in the gym. Be active in your daily life and don’t let fleeting moments of insecurity and boredom derail your lifestyle aspirations. You are the daily sum of decisions made and acted upon. 4 days a week of strict eating and exercising is almost a wash, if 3 days are spent in a dark room, with a half gallon of ice cream and self loathing. That equates to only 75% of the week eating clean…That is a “C” average in school. That is 16 days per month on, and 12 days off. On a yearly basis that is 208 days on and 156 days off. Think of yourself as an “A” student, bring your weekly average up into the 90% compliance range and watch as your goals become more realistic. 

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Josh