Athletes are definitely very susceptible to anxiety and depression because of the amount of pressure athletics can bring. However, so many coaches and parents don’t talk with their athletes about how to handle it. Throughout this conversation, we talk about what we believe are some of the pillars of positive mental health as well as some practical ways to fight against those demons that so many people face. 

We really enjoyed this conversation and hope you do as well. Here is episode 12 of Unlocking Athletes

Throughout the episode, we talk through some of the similarities and differences in coaching kids vs HS athletes vs Adults. What the goals should be for each level as well as some of the issues we see as coaches working with different groups. I hope you enjoy listening as much as we enjoyed recording it

Sit back and enjoy episode 11 of “Unlocking Athletes”

That sparked an interesting conversation and we wanted to dive into it a little deeper. In this episode we talk about the importance of values using the framework of a great book by Greg Everett called Becoming Tough. We live in a very instant gratification, self serving, and weakening society in a lot of ways. As coaches we preach toughness to our athletes constantly, but rarely do we define it and talk about practical ways to improve it. Coach Everett does a great job of giving us a context to discuss toughness and how we can apply the principles to our jobs as leaders and coaches.

We hope you enjoy episode 10 of “Unlocking Athletes”

In this episode we dive into a very common conversation at the beginning of each new year. Google says that 34% of Americans made resolutions or goals going into 2024. We decided we wanted to take this podcast and talk about a very common practice when setting goals and that is the acronym SMART.

We will talk through some of our goals, and what it means to set quality goals for yourself and as coaches, how we can help our athletes set and achieve their goals this year. I hope you enjoy episode 9 of "Unlocking Athletes."

I’ve known Crump since 2005 when we were recruited and played college football together. After living on my couch for most of our Sophomore year, we became best friends and have been ever since. We were best men in eachother’s weddings and have shared a lot of similar life experiences along the way. One of those experiences that we share is a passion for coaching people - which is what we’re gonna talk about today. 

We dive into some of the issues surrounding the fitness industry from both of our perspectives. His being more of the competitive fitness athletes and mine more on the Sports Performance side of things - as well as some common ground with coaching the general population of gym-goers.

I’m extremely proud to call this guy my best friend and very lucky to have him in my life - I hope you enjoy episode 8 of "Unlocking Athletes"

Today, we are talking with one of my best friends in the world - Coach Greg Harbaugh. Greg is the Co-Offensive Coordinator and quarterbacks coach at the University of Minnesota. He has worked his butt off through the ranks of D3 all the way up to where he is now making 7-8 coaching stops along the way.

Throughout the conversation, we go through what college coaches are looking for in players and what separates good, great and elite level players. We also go into what it takes to play in college at each level and what it truly looks like to be a college athlete.

I hope you enjoy this conversation as much as I did - buckle up for episode 7 of Unlocking Athletes.

Today on the podcast, I am privileged to have Jen Palin. Jen is a Massage Therapist living in Richmond Hill, GA. She is the owner and operator of Headstrong Massage - a company which she started and built from the ground up to help athletes in all walks of life get the most out of their bodies by increasing their ability to recover and get back to 100%.

On top of being an entrepreneur, Jen is also a former Division 1 athlete, mom, coach and still athlete herself. Throughout this discussion, in addition to the importance of recovery we talk about the challenge of teaching female athletes about the importance of strength training both physically and mentally. Finally, we get into the balance of parenting and coaching and how to get the most out of younger athletes

I hope you enjoy episode 6 of “Unlocking Athletes”

 Today we have my friend and Pastor, Keith Waller. Keith is currently the pastor of New Life Church in Apex, NC. Prior to that, he spent over 10 years as a Green Beret in the US Army and finished his career as a Special Operations instructor at Ft. Bragg

Recently, he wrote a book called “Shut up and Lead” outlining some principles of leadership and some practical applications for athletes, parents, coaches and just the general population of people. As a Military operator, husband, father and Pastor, Keith has a wide array of experience of leadership styles and personalities to pull from. It was very interesting being able to hear how he used all those experiences to mold him into the leader he is today and how we can apply those principles to our everyday lives.

I hope you enjoy episode 5 of “Unlocking Athletes”

Greg has been through the recruiting process as a player where he ended up at Fresno State University and as a HS and College Coach before joining NCSA in 2017.

Throughout this conversation we are going to talk about some basics of recruiting. We go through some of the mistakes and assumptions that a lot of athletes and families make when talking about recruiting. More importantly we are going to talk about What to do, when to do it and how to do it to give your athlete their best chance not just to play some place in college, but help them find the RIGHT place

Sit back, take notes and I hope you enjoy episode 4 of Unlocking Athletes

Carlos is now the lead writer for Baseball America focusing most of his attention on the Major League Baseball Draft. He watches thousands of HS and College players each year, talks to scouts, coaches and team management about the potential of HS and College baseball players to play at the professional level. You’ll also see him on MLB network and ESPN during draft coverage.

In this episode, we dive into the idea of early sport specialization. Then into some of the things that he sees that separates good players and great players. Lastly, we talk about some of the benefits and pitfalls of the club and travel baseball circuits and what to look out for as a player or parent. 

We talked about what the journey would look like - from training, to sleep, to hydration and nutrition. He said, “I’ll do whatever you tell me to do” - we got to work that day….by the time fall camp started, he had gained nearly 30lbs of muscle and dropped his body fat significantly. He not only became a day 1 starter, but was a leader on the defensive side anchoring the nose guard position. 

We continued to work throughout the season, through an injury which you’ll hear about, and into a Conference Championship for the first time in school history. Not only did he have a successful season, but because of the work that he put and his performance on the field, he was now fielding college offers from several different schools at all different levels. Eventually, he was offered a preferred walk-on spot at Div. 1 Wofford college, which he accepted.

Throughout this podcast, you’ll get to hear about his journey and what it took to get him to where he is now, how he fought through injury and some advice for younger athletes who want to play in college. 

John Luke is an awesome picture of what hard work and being coachable can do for you. He’s become a really good athlete, but more importantly, he’s a great person and someone that all of our younger athletes should look up to as the example of what our Athlete Academy is all about.

Welcome to the “Unlocking Athletes” podcast - My name is Nate Woodruff. I’ll be hosting this podcast and interviewing athletes, coaches, parents and friends about different aspects of what it means to be an athlete in today’s world. 

This podcast is designed to help athletes, parents and coaches navigate this crazy sports climate we are in. Regardless of what sport you are involved in, there is a mountain of information out there - some of it good, but a lot of it is bad and even debilitating for families who simply want what’s best for their athletes. We’ll dive into subjects like

• How do I get my kid seen by coaches?

• Should he play on a travel team?

• Does it matter what club team she’s on?

• When and how should we start lifting weights?

• How do I get recruited?

• What should I eat?

• What are college coaches looking for?

• Should I change schools if the sports program is bad?

• Should we focus on 1 sport or play multiple?

I want to give you an opportunity to hear from nutritionists, college coaches, HS coaches, HS/College players, parents, scouts, former players, sleep coaches and performance coaches who have lived it or are living it now to help give you quality information that can help you, your athlete or your team achieve their potential.

A little background on me - I was a multi-sport athlete growing up in the Atlanta area and ended up playing Division 3 Football from 2005-2008. In 2009, I graduated and began coaching football, girls basketball and baseball at the HS level. I did that from 2009-2017 becoming a Private School Athletic Director for those last 2 ½ years. During my time as a coach, I began doing performance training with all of my teams. 

In 2017, I took a job as a Recruiting Specialist with the largest Athletic Recruiting Company in the world. I was also training athletes on the side until 2020 when I had built up enough clients to make performance training my full time job. I am now the Manager of a large performance gym near Pinehurst, NC and have the opportunity to coach athletes of all ages and skill levels. From 4th graders just learning how to move to high level HS athletes looking to play in college, to adult athletes training for specific tactical or sport events - I feel truly blessed to be where I am and am excited about the future

I hope this is a resource for you going forward - If you like it, please share it with other people. If you don’t like it - be a good human and keep it to yourself.

Let’s get into episode 1 of  “Unlocking Athletes”

Today, I am really excited to talk to my friend, Dr. Aston Dommel. Aston is a Dietician for the United States military as well as a competitive crossfit athlete. Recently, Aston competed at the East Regionals for a fitness competition called Battle Bunker where he took home the title and qualified for the Hybricon Games in October.

In this episode, we dive into what nutrition should look like for our MS/HS/College athletes out there trying to improve their performance on the field or court. What to eat, how much, when to eat and really just give you some simple strategies as an athlete, parent or coach that can have a huge impact on your ability to perform at your best when it matters. 

In this episode of the EAX Performance Podcast, Jeremy Kane and Chris McNamara will discuss pain and how it relates to the way that we program for our athletes to train around pain.

Key talking points in this episode were:

Define pain in athlete terms.

Pain is the #1 limiter of performance

Discuss the subtle differences on how pain is NOT Discomfort & NOT “the burn.”

Pain does not guarantee progress.

Local / regional / global pain presentation patterns.

Structure vs tissue pain. When

Neural & hormonal responses to pain.

Pain is a signal for Change.

• Change your movement
• Change the load/intensity
• Change the tempo
• Change the environment
• Change the sequence
• Change the mindset

Nutritional support for acute / chronic pain.

Training strategies for someone with acute pain.

Training strategies for someone with chronic pain.

The gift of injury. How to use pain to teach you to move better.

Some of the things we discussed are:

•Power of Each.

•Pitfalls of Each

•Pros & Cons for health & longevity

•Pros & Cons of performance / competing

•Pros & Cons for group coaching

•Pros & Cons for Indy coaching

•Programming considerations for both

•Which we are doing now.

•And more!

Don’t get us wrong. Like we state in the beginning of this episode, we believe there is a time and a place for both.  Everything has a time and place. The key is knowing WHEN, WHY, and WHICH athlete to use these tools with.

Some of the things we discussed are:

•Power of pacing.

•Pitfalls of pacing

•Pros & Cons of Pacing in training.

•Pros & Cons of Pacing in competition.

•Pros & Cons of coach prescribed pacing.

•Pros & Cons of athlete regulated pacing.

•Positive Adaptations from Pacing

•Negative Adaptations from Pacing

•Pacing considerations for each type of athlete. (Sport / Tactical / Fitness)

•And more!

Don’t get us wrong. Like we state in the beginning of this episode, we BOTH believe in & use pacing (in some variation) with every single one of our athletes.

Just like we’ve discussed with things like linear periodization, percentage-based training, or even non-traditional methods, everything has a time and place.

The key is knowing WHEN, WHY, and WHICH athletes to use these tools with.

We even did a rapid-fire at the end with these questions:

-What do you like to hear from your athletes each day?

-What athlete is easier to build from a tension limited or delivery limited athlete?

-Moxy / Humon monitors - how do they work and do we have them at EAX?

-Is there a fighting weight preference for tactical athletes?

This whole episode is dedicated to the concept of training age.

Chronological age is simply how long you've been alive.  

Biological age is a measure of how the biological aging process has impacted your body. It can be defined in terms of what researchers call frailty indices – in what areas does your body work less well today than it did last year, or a decade ago?

Training age is the cumulative amount of time you've spent training for a particular sport. It refers to a cumulative workload (and skill level) built over the years and years of consistent training.

Dive in and take a listen!

We cover the following questions:

How important is sleep for adequate recovery?

What do you recommend, device wise, for tracking sleep?

How many hours are recommended per night?

If the athlete didn’t get adequate sleep, should they train?

Any supplements that are evidenced-based to promote sleep?

Best sleeping conditions?

What considerations should be made for traveling?

We share the athletes we personally use as well as the tools we use with our athletes.

Regardless of your diet, your training style, or your other recovery methods, all of us need sleep!

Check out this episode and let us know what you think!

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“Strategies require thought. Tactics require observation.” - Patton⁣

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The terms tactic and strategy are often confused: tactics are the actual means used to gain an objective, while strategy is the overall campaign plan, which may involve complex operational patterns, activity, and decision-making that govern tactical execution⁣

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For our athletes, we start with their goals, then backward plan the strategy, and lastly, layer in the tactics.  ⁣

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In this episode we discuss:⁣

- Coaching strategy versus random tactics⁣

- Training for long term progression vs training for the ‘Gram⁣

- Well-meaning coaches who don’t understand the difference between strategy and tactics⁣

- ‘Accidental’ progress is different than sustainable improvement.⁣

- Tactics vs strategy in the world of strength and conditioning.⁣

- Tactics vs strategy in the world of CrossFit⁣

- The law of the instrument. Aka if you only have a hammer in your toolbox, everything looks like a nail. ⁣

- Our own lessons learned and changing our mental models. ⁣

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Take a listen and let us know what you think! 

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Anyone who has been training longer than a day knows that it is a matter of time before an injury occurs.  Whether it is a blistered hand, strained muscle, or something much more serious, it is not a matter of IF but WHEN you will deal with an injury.  ⁣

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In this episode we discuss how we use training to prevent injuries where we can, minimize them if possible, and return our athletes to full function after they occur.⁣

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Some topics we cover are:⁣

- The training and injury paradox.⁣

- Training smarter AND harder.⁣

- Training load, allostasis, and injury prevention.⁣

- Methods for optimizing recovery.⁣

- Bridging the gap between rehab and performance.⁣

- Leading Indicators of injury⁣

- Defining individualized movement.⁣

- The gift of injury.⁣

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Rapid Fire Q&A from our social media questions:⁣

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Adapting Mindset while training alone - Maintaining intensity ⁣

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REFERENCES for your own research.⁣

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Assessment of fatigue and recovery in male and female athletes following six days of intensified strength training. J Strength Cond Res. RAYSMITH, B. P. & DREW, M. K⁣

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 The relationship between training load and incidence of injury and ilness. RAEDER, C., WIEWELHOVE, T., DE PAULA SIMOLA, R. A., KELLMANN, M., MEYER, T., PFEIFFER, M. & FERRAUTI, A. 2016. ⁣

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 Has the athlete trained enough to return to play safely? The acute:chronic workload ratio permits clinicians to quantify a player's risk of subsequent injury. Br J Sports Med.⁣

HULIN, B. T., GABBETT, T. J., BLANCH, P., CHAPMAN, P., BAILEY, D. &ORCHARD, J. W. 2014. ⁣

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Spikes in acute workload are associated with increased injury risk in elite cricket fast bowlers. Br J Sports Med, 48, 708-12. HULIN, B. T., GABBETT, T. J., LAWSON, D. W., CAPUTI, P. & SAMPSON, J. A. 2015.⁣

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The acute:chronic workload ratio predicts injury: high chronic workload may decrease injury risk in elite rugby league players. Br J Sports Med. PIGGOTT, B. 2008.⁣

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Assessment of fatigue and recovery in male and female athletes following six days of intensified strength training. J Strength Cond Res. RAYSMITH, B. P. & DREW, M. K. ⁣

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Performance success or failure is influenced by weeks lost to injury and illness in elite Australian Track and Field athletes: a 5-year prospective study. Journal of Science and Medicine in Sport.⁣

SAW, A. E., MAIN, L. C. & GASTIN, P. B. 2015. ⁣

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Monitoring the athlete training response: subjective self-reported measures trump commonly used objective measures: a systematic review. Br J Sports Med.

- What are common things your athletes do that get under your skin?

- What trends in the fitness/coaching industry do you dislike?

AKA - What are our coach/athlete pet peeves? 

In this episode, we cover:

• 'The Garage gym hero' - aka the athlete who puts their focus on the wrong thing at the wrong time and usually posts numbers that they just can't replicate when they show up in person.  We want to see what you do on game day, not in a solo garage session. 
• 'The ADHD athlete' - aka the goal switcher.  Someone who can't focus on their warmup much less a long term progressive plan.
• 'Trust-issues Tommy' - aka the athlete who won't ACTUALLY follow their program because they know better or don't trust their coach enough to see what could truly be achieved.
• Pay-for-punishment Coaches - aka the coaches who don't program for long term success. They program for short term pain and suffering. Looks cool on the Gram, not cool on an MRI of their athlete's joints.
• Big-word Bro-coach - aka the coach who uses words that most people don't understand - and neither do they.  It's frustrating to try to fight all the widespread misuse of terminology.  We just hope the athletes can see through it in the long run.
• Fixed mindset Coach - aka the coach who has 'all the secrets' and 12-week quick-fix programs for everything.  This also happens to be the same thing that was used 20 years ago but the coach won't upgrade their process even when their athletes and data tells them otherwise. 

In the end, we finish with some of the things that our most successful athletes do on a daily basis.  There is enough complaining in the world so we wanted to end on GOOD things that you can replicate with your daily habits to help you succeed in the long run too!

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Well, we started with 5 questions but split one of them into a two-part answer.  Plus we added a little bonus question for you at the end.⁣

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1 - With COVI19, what programming changes have you made for athletes?⁣

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2a - Exercise selection & dosing - How do we prioritize? ⁣

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2b - Neuromuscular efficiency - What does it mean and how do you use it as a coach?⁣

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3 - RX vs scaled in a competition. How do you choose?⁣

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4 - Nutrition timing - does it matter?⁣

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5 - Training females - How do we program around their menstrual cycle?⁣

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Bonus Q&A: Waffles or pancakes?⁣

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As always, send us your questions and feedback.  It only makes us better! 

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Pop the headphones in and give it a listen!⁣

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Highlights of this episode:⁣

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- Introductions, backgrounds, and general storytelling.⁣

- Our evolution as both coaches and athletes.⁣

- The power of a team approach.  Environment, balance, and accountability.⁣

- Concurrent training models - theory vs reality.⁣

- Modified Conjugate methods applied to competition CF and Tactical Athletes⁣

- Knowing the difference between training and competing.⁣

- Understanding the criticality of right time, right place, right athlete.⁣

- Real-world: We would never use the WZA Gauntlet workouts with people who weren’t training for the WZA Gauntlet.⁣

- Where we got it wrong.⁣

- Don’t code failure.⁣

- What we want our legacy to be (Hint: it isn’t about winning)⁣

- Eating humble pie - good for both coaches & athletes.⁣

- Making people (and hopefully the planet) better through our platforms (EAX Worldwide, RuckWrap, GoRuck)⁣

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This was a whirlwind of topics, timelines, and emotions. We hope you enjoy it!⁣

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If you’d like to find more info about Dan, please take a look at the following locations.⁣

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IG: @DanSkidmore11 / @RuckWrap / @KeshExperience⁣

FB: CadreDS

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We start with our definition of a Tactical Athlete. We believe they are highly reliable decision-makers. ⁣

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They are NOT necessarily physical phenoms. Their physical skillset is a tool that allows them to use their cognitive skillset to its maximum potential. ⁣

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Some other topics we dig into are:⁣

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- Difference between Combat Focused and Domestic Response tactical athletes.⁣

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- Periodization for Tactical Athletes - After selection, we move to a team-based fitness approach⁣

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- The Biomechanical Demands of rucking and how we build the chassis to support it. ⁣

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- The pitfalls of taking a Sports Science approach to training tactical athletes. (No stats, unknown demands, subjective vs objective needs, too much emphasis on testable metrics without building durability for daily demands)⁣

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- The pitfalls of taking a CrossFit approach to training tactical athletes. (Too varied, the poor transference of training, increased injury potential, competing recovery demands)⁣

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- Programming for humans is COMPLEX. The Space Shuttle is a COMPLICATED system. 1 faulty O-ring makes the whole thing explode. Humans are COMPLEX systems. They can lose an organ or a limb and still live a long life.  Pretending we understand everything about COMPLEX systems is a false narrative.⁣

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- Economy of motion + Economy of effort = optimal performance⁣

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- Increasing the optimal career window.  You can’t “buy experience” but you can keep that individual around to share their experience for a long time. ⁣

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- How someone prepares physically for selection events has correlations to long term career success.⁣

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This is a long episode and for some reason, the audio changes around the 1-hour mark!  Sorry for that, but grab some popcorn and dig in either way! 

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*Training Effects (Acute, Chronic, ⁣

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*Coach-Athlete Communication - Sorting through perception and reality. ⁣

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*Removing limiters versus increasing compensatory mechanisms. ⁣

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*Theoretical models (RPE/RIR/Autoregulation) require cross validation with objective measures⁣

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*Visualization for the performance athlete. ⁣

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*Increasing mental thresholds to unlock physical performance. ⁣

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*Hierarchy of competence. ⁣

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*Intrinsic vs extrinsic focal points and how they impact movement.⁣

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*Training versus testing - know the difference.⁣

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*Handrails of performance on the competition floor. ⁣

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*Optimizing versus maximizing stress.⁣

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The ends-to-middle approach. Aka. Strength AND THEN Conditioning vs Strength WHILE conditioning.

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The talking points in this episode are:⁣

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*Program Triage - What is the most lethal?  What is the most likely?⁣

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*Coach development - The short order cook vs the baker vs the chef. ⁣

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*Linear periodization and coach centric programming versus auto regulation and athlete centric systems. ⁣

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*Athletes are dynamic organisms NOT bar graphs. ⁣

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*Every session is a question.  Every workout is a data point. Connecting the data points is the key. ⁣

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*When we use Ratings of Perceived Effort / Exertion (RPE) & Reps In Reserve (RIR). ⁣

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*Assessing athletes and prioritizing training - Pattern, position, & power output needs analysis. ⁣

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*The importance of coaches being life long learners. ⁣

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*The pitfalls of applying research findings incorrectly. AKA Evidence based practice vs practice based evidence.⁣

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*When are 2 a days appropriate?⁣

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*Bio-psycho-social model and realistic goal setting. ⁣

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Let me tell you we went DEEP in this episode!  We are joined by one of our athletes, Taylor Norfleet, and the dialog we had was nothing short of amazing!⁣⁣

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The goal for this podcast was 30 minutes but ended up hitting 90 minutes without even being close to slowing down!   So, we are going to split this podcast into 3 episodes but will release them over the next week to make it easier to digest!⁣⁣

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We continued to build off of the quote from the last episode:⁣⁣

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“As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” - Emerson⁣⁣⁣

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Principles are the fundamental set of philosophies, propositions, assumptions, laws, and rules concerning a topic, problem, or circumstances. The principles can teach you why something works the way it does.⁣⁣⁣

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Methods, on the other hand, are merely devices to apply those principles in a particular circumstance.⁣ While principles are immutable, Emerson reminds us that there can be many methods to interpret and apply those principles.⁣⁣

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Topics we cover in episode 3 are:⁣⁣

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*Defining periodization - How we use agile periodization to structure training. ⁣⁣

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*Training program characteristics - Overload, specificity, variation, specificity.⁣⁣

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*⁣Physical qualities - The Dynamax 10 physical qualities & how we use them.⁣⁣

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*⁣Training variables that we modulate to individualize a person’s program.⁣⁣

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*Using Lean 6 Sigma & emergency medical triage concepts to deliver training.⁣⁣⁣

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*How we use data to validate what everything that we do. ⁣⁣

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*Where linear periodization, traditional training templates, & engineering concepts work and where they fall short. ⁣⁣

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*Balancing a qualitative edge vs quantifiable gains. The time and place for both. ⁣⁣

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*Setting expectations between athletes & coaches. aka Goals vs priorities.⁣⁣

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*Knowing the difference between training & testing. ⁣⁣⁣

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*Pursuing peak performance is NOT healthy. ⁣⁣

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Episode 4 and 5 are jam-packed too!  Look for them later this week!

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“As to methods, there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” - Emerson⁣

⁣

Principles are the fundamental set of philosophies, propositions, assumptions, laws, and rules concerning a topic, problem, or circumstances. The principles can teach you why something works the way it does.⁣

⁣

Methods, on the other hand, are merely devices to apply those principles in a particular circumstance.⁣

While principles are immutable, Emerson reminds us that there can be many methods to interpret and apply those principles.⁣

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1: Context is king - Every athlete is a different story.  We must know our athlete’s goals as well as WHY they want to achieve those goals.  It is our job to combine biology, psychology, and social elements to help them achieve those goals.⁣

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2: Limiter Biased programming -  Limiters must be identified through an assessment and then systematically eliminated through training.  This DOES NOT mean “just do what you suck at.”  Programs that follow that mantra typically create horrible compensation patterns in their athletes instead of actually removing the limiter. ⁣

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3: Bandwidth performance model - Movement, mindset, nutrition, and recovery.  You can only spend so much bandwidth from each of these on your performance. If you’re ‘wasting bandwidth’ on poor social choices or letting toxic people ‘steal bandwidth,’ you’ll never reach peak performance. ⁣

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4: Tension is the common denominator - All athletes have a specific tension profile. Powerlifters, marathon runners, and CrossFitters all carry tension in different ways.  Mastering that tension is what helps or hurts them - literally and figuratively - during performance.  Our programming aims to modulate tension according to the needs of the athlete. ⁣

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5: “Adaptation Currency” is the make or break metric. A program is only as good as the athlete’s ability to adapt to it.  By taking this approach, we can better dial in the specificity of programming to the needs of the athlete.  If they are not ‘adding currency’ to their bank through adequate sleep, nutrition, and recovery, we need to temper the program accordingly.  This concept goes way beyond sets and reps.⁣

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We will get into those next week.⁣