Two Magic Words That Will Make You Skinny

For those of you that know me, you know I am a HUGE fan of simplicity and the application of the basics.

For that reason, when people ask me how they can lose body fat, I say the two magic words ...

"CHEW SLOWLY"

As they stare at me in a combination of disbelief and disappointment, I tell them I will not lend them any other advice until they prove to me that they have made this a habit.




Why am I focusing on this one habit?

Why am I no longer telling them to drink more water, eat less carbs, or get a full 8 hours of sleep?

1. I believe focusing on more than one habit drastically reduces your chances of success.

2. I believe chewing slowly is a "keystone habit" that will eventually start a chain reaction towards developing several other good habits.




Why should we chew slowly?

1. Improved Digestion

 "Digestion Starts In Your Mouth" 
                                                       - Anon

Contrary to popular belief, digestion starts in the mouth and not in your stomach.

The saliva that starts to dribble out of your mouth as the waiter heads to your table with the big tray holding your 24-oz cowboy ribeye steak is actually the first step in the digestive process.



We salivate when we see, smell, or even think about eating because saliva has enzymes that help break down your food and moisten your mouth for swallowing.

And just because I said saliva helps swallowing, it still doesn't mean you eat your meal like an orca.




As you are salivating, your stomach and intestines are also doing things to prepare for the food that they are expecting. If you eat too quickly, the food will get there before your GI tract is ready.

It's almost like you are throwing a party and your guests show up while you are still in the shower (or fighting with your wife about how to set-up the chairs around the dining room table).

By chewing, you not only give your stomach and intestines more time to prepare for the food, it also helps the food get to them in a broken down manageable form as opposed to big gigantic lumps.

2. Helps You Eat Until You Are Satisfied


"Eat Until You Are Satisfied, Not Until You Are Full" 
                                                                         - Every Great Nutritionist

As I mentioned earlier, chewing slowly is a "keystone habit" as it enables other great habits. One of those great habits is eating until you are satisfied and not until you need a crane to airlift you from the table.



Growing up, I knew the old adage that it took your brain about 20 minutes to let your body know it was full. And for many, many stupid reasons, I wanted to eat as fast as possible to make sure that wouldn't happen.

It was almost as if I didn't want my brain to deprive me of eating those last two slices of pizza ... because not eating those last two slices of pizza would make me a quitter ... and I was not raised to be a quitter.

Now imagine if you actually took a full 20 minutes. Think about how much less you would eat during that one sitting. 

Now imagine if you did that over the course of the entire day. How much less would you have eaten?

Now imagine you did this over you entire life. Would you be reading this article while a group of paparazzi were taking pictures of your six pack.



3. Helps You Enjoy Your Meal

"I Guess You Didn't Like It"
- Every Waiter who comes to take my plate that is completely empty in 10 seconds

For a person who loves to eat, I never really took enough time to actually taste the food I was shoveling down my throat.

I knew it tasted good as I was devouring it, but I really wasn't enjoying it. 

By chewing slowly, I am gaining an entirely new appreciation for how good food actually is. (Had the Cold Stone by my house not closed, I would drive there right now and appreciate the heck out of a Birthday Cake Remix.)

Ahh ... the missed opportunities.




If you are looking for more detailed articles on the benefits of chewing slowly, I suggest you check out these two links. They go into more detail on the topic, but they are light enough that you don't need 2 degrees from an Ivy League College to understand them.

http://articles.mercola.com/sites/articles/archive/2013/07/31/chewing-foods.aspx

http://www.precisionnutrition.com/all-about-slow-eating


Find Your Reasons

Before you can fully adapt the habit of chewing slowly, you really need to determine the cause of why you are eating so fast in the first place.

Almost all habitual cues fall into 5 categories.

1. Location
2. Time
3. Emotional State
4. People Around You
5. Immediately Proceeding Action

To help you on your journey, I am going to disclose some very personal information (which will no longer be so personal once this article is posted.)

My reasons for eating so fast were seldom based on hunger.
In fact, I was really trying to eat as fast as possible so I could eat as much as possible before I felt "full".

My cues almost always fell into the categories of my Emotional State and the People Around Me.

I wasn't good at many things growing up (or now), but I was good at consuming insane amount of foods.



People would be in awe of how much I could eat and would often brag to their friends about how much of a savage I was. Ever the showman, I felt I had to live up to this standard of "greatness" at any social gathering.

I should also mention that I seldom drink alcohol.

So as my buddies were pounding Coronas at Chevy's, I was eating an OOEY-GOOEY-CHEWY SUNDAE ... thinking it was a much healthier option.



Bottom line, this illogical thinking was / is the reason I eat so fast.

Had I not acknowledged it and come to grips with the fact that I don't need to be the guy who can eat a 96oz steak, I could never have begun my journey on eating more slowly.



The Results

Over the past 3 weeks, I have been laser focused on "chewing slowly".

I have lost 10lbs and dropped 1% body fat.

This doesn't sound like a lot, but it's actually pretty significant for a guy pushing 40 who eats clean (albeit fast) and trains religiously.

Take Action

If you are already eating slowing, find another bad habit to fix.

But ... if you are like the majority of people I know, starting to "chew slowly" is something you should begin working on right now.

I mean that literally.

Here is what you should do.

1. Find the cue causing you to eat fast.
2. Right before your next meal say out loud "Chew Slowly"
3. Cut up ONE bite sized piece of food (do not cut up all of your food at once)
4. Place the one bite into your mouth and begin chewing
5. Put the fork down
6. Do not pick up the fork again until every bit of food is out of your mouth.
7. Repeat steps 2-7 until you feel satisfied (not full)

If you come up with any tips or tricks along the way, please share them on the blog.

Here are some that our athletes shared already

  • Eat with your left hand (if you are right-handed)
  • Make your protein shake with very little water, so you have to eat it with a spoon
  • Text someone who knows you are doing this "chew slowly" before every meal.
  • If eating with other people, make it a goal to always be the last one done.





Dissecting a 4-Time Toughman Champion

In this post, I am going to Dissect a 4-Time Advanced Training Toughman Champion, Ryan Smith. 

It comes at the right time, as many high school and college football players are putting away their pads and heading into the off-season.

Most will waste the opportunity.

Some will capitalize on it.

But very, very few will live like Ryan Smith.




Who is Ryan Smith?

  • He is a 4-Time Toughman Champion (2013 - 2016)
This post is written in interview format, so we can get inside the head of Ryan Smith. The questions I asked him are in bold, his answers start with "RS" (Ryan Smith), and any extra notes or comments I made are listed as "Coach Mahoney Notes".

Enjoy!

What separates you from the pack?





RS: " ... The challenges life has tossed my way in the past few years ...These things never broke me and have allowed me to become better.

I am a strong believer that difficult times are not excuses. As a person, the best way to react to tough times is to become better from them and I think I have done my best to do that. Too many times when things are bad, people let it rip them apart. It is important to be strong during these times and to come out a better person from them."


RS: "Also just pure insanity, when I don't train it drives me crazy. Days off (which I've taken more of than ever over the past year) kill me mentally."

Coach Mahoney Note: This is the only thing that bothered me about Ryan Smith. He would train on rest days and throw paint all over the Mona Lisa.

You've won 4 Toughman  ... have you walked into an event thinking you were not going to win? Who made you the most nervous?

Coach Mahoney Note: Here is the Reader's Digest Version of Smith's very long answer, which is too long to post in this article.



Coach Mahoney Note: During his very long answer, he did give respect to Joe Sarno and Arthur Kuyan, but he didn't actually say he thought they would beat him.

RS also said: "I think what really made me successful in the Toughman was I was more excited to compete than anyone."

Coach Mahoney Note: I personally believe this is what set Smith apart from the pack. He was like the Conor McGregor of the Toughman. He would get inside people's heads so much, that they either didn't want to compete or they just focused on beating him. His mind games made people lose focus and put their anger ahead of technique on game day.





If you could put anything you wanted on a billboard on the Staten Island Expressway, what would it say?





RS: "Leave it better than you found it"

Coach Mahoney Note: Torres always said Ryan Smith was some sort of Boy Scout.




If you give could give one piece of advice to a high school senior to help him be as successful as you were ... what would it be?




RS: In the words of the great Greg Manos, "Just Show Up".

Coach Mahoney Note: This is an excellent point. We never had a bad training session. The hardest part was always getting guys to "show up" because other things took priority, like sleep or D'Jais.

Coach Manos (L) and Coach Mahoney (behind Gatorade bottle) back in the good ole days

RS: "Equally as important, I'd tell them to enjoy training. As much as we would say we hated getting up early to train, we all enjoyed it. It built bonds between us and created life long friendships that we all value."

What is your definition of success?




RS: "To me success is probably different than what it is to a lot of people. In Staten Island success is typically measured by wealth, which is stupid. 

Success is earning something on your own,

Success is sitting down after a day of work and knowing you gave it your all.

Success is chasing dreams until one day they become a reality.

Success is taking that jab from life standing tall and sending one right back at it.

Success is taking the difficult path, because it is the best path for you and finishing the walk regardless of the difficulties along the road.

Success is being able to talk with old friends like nothing's changed."


People have always said that you were my favorite. Do you agree or disagree, and why?



RS: "I would agree to an extent. 

I think that often times there have been chances for people to take away this title from me, but in the end I always came out successful. 

These people would have a chance but then miss a lift or lose a challenge (that was set up for them to win)."

Coach Mahoney Note: I would often praise Smith's perfect attendance to get under the skin of anyone who missed a training session. Instead of owning their personal weakness, they simply thought I was favoring Smith. 

At the same time, I did give them a fighting chance to win Challenges (as Smith mentions above), but very few were able to capitalize.


What member of Advanced Training (aside from you) had the most success that shocked you and why? 

RS: "I'm going to go with James Uske.

James Uske: Challenge Champ 2015

Uske joined AT because of his buddy Torres. These two are complete opposites so it's strange that they're friends. 

Uske is passive aggressive while Torres is in your face aggressive. 

Frank Torres: Toughman Champ 2009


Torres is loud while Uske is quiet. 

Torres is tall while Uske isn't. 

Although they are very different, they both share the trait of being a great friend in common. 

The reason Uske's success is shocking is because he is not loud like many others in the program. 

He is smaller in height and was not a college athlete. Many people who are not college athletes last a year in AT (Advanced Training) and then do not return. 

This was not the case for Uske. 

Uske won a Challenge year in AT and is also competitive, which shows that he belongs. 

What Uske lacked in height and weight he made up for in heart and toughness. He always competed and never made excuses. He is someone who will be very successful later on in life and I'm excited for him."

Coach Mahoney Note: In 2015, Uske set a single season Challenge point record with 49. Not bad for a 5'6" 155lb investment banker training with a bunch of lunatic college athletes.

Is it true that you were paid to be someone's designated driver to D'Jais? If so, tell me about it.



This is partly true. 

I was paid to be a designated driver to Bar A on Tuesdays for beat the clock. 



I did this for about a month and a half for my cousins friend until the friend pulled the plug on it. (Not sure why he would pay someone to drive him down the shore and back in the same night, in his own car, but I happily took the offer.) 

Every Tuesday I would meet him by his house, which was around the corner from mine, after he got off from work at about 10:30. After that I would drive his car to bar a so he could drink. As him and his friends drank I would kill time for about 2 hours then it would be time to leave. 

Coach Mahoney Note: I also asked Smith why he hated D'Jais. He wrote an 889 word dissertation that made references to things like an old man screaming into a microphone, juiced out guys in t-shirts they wore in grammar school, and a constant feeling of claustrophobia at something called "The West Bar".


A Fitting End

I think it is very fitting that I end this article with a quote that wrote in 2014 and later quoted again in 2015 and 2016.

I love this quote because a) it's true and b) I am still waiting for some brave athlete to take Ryan Smith's throne.


"It is going to take someone with a great deal of talent and a great deal of drive to beat him in future (Toughman) events.

This is going to enrage a lot of people out there ... but face the facts.

When was the last time Ryan Smith missed a training session?

When was going to a party more important than getting better?

When was sleep more important to him than winning the Toughman?" - Coach Mahoney, 2014



The 3 Biggest #Gainz (2016)

Every year after test week at Advanced Training, I post the Top 3 "Gainz" we had in each testing category.

  • Bench
  • Deadlift
  • Broad Jump
  • Pull-Ups


The measurements are taken after a 10-week training cycle, which includes conditioning, toughman training, and speed work. I mention this to highlight that our program is not solely focused on "Gainz" inside the gym. Rather, it focuses on total athletic performance and the gym work is simply a portion of it.

For those of you who have been following our training program, you know we have been experimenting with the Holy Grail of Strength.



In its simplest form, it includes squatting, benching, and deadlifting at every gym session. We use sub-maximal weights on each movement and limit our volume to 2 sets of 5. By using sub-maximal weights, we can repeat the same movements every day and use each sessions as "practice" to develop improved motor patterns and muscle recruitment. The goal is to essentially make perfect lifting technique a habit.



As can be seen below, the Holy Grail of Strength provided some insane results.

Having said that, this quest for developing the "perfect program" is not over and never will be.

As the great Tony Robbins said, "If you aren't progressing, you are dying"




With that, I am taking the month of August to experiment on myself and make some tweaks to the program which I will call the "Holier Grail of Strength".

Until then, take a look at the Top 3 "Gainz" in each testing area.

I believe the results speak for themselves.

BENCH PRESS: 3 Biggest Gains



  • Carroll:                      210 to 240 (30lb gain)
  • Minlionica:                260 to 285 (25lb gain)
  • Sarno:                        305 to 330 (25lb gain)

DEADLIFT: 3 Biggest Gains


  • Carroll:                   355 to 405   (50lb gain)
  • Sarno:                     455 to 500    (45 lb gain)
  • Minlionica:             305 to 350    (45 lb gain)

Pull-Ups: 3 Biggest Gains


  • Smith:                24 to 33       (9 rep gain)
  • Mock:                28 to 33     (5 rep gain)
  • Minlionica:        27 to 31     (4 rep gain)

Broad Jump: 3 Biggest Gains




  • Minlionica:        108.5" to 122.0"     (13.5" gain)
  • Smith:                124.0" to 127.5"   (3.5" gain)
  • Sarno:                110.5" to 114.0"   (3.5" gain)

Power Points: 3 Biggest Gains






  • Minlionica:                0.887 to 1.008 (.122 gain)
  • Smith:                        0.960 to 1.074 (.114 gain)
  • Carroll:                      0.795 to 0.897 (.103 gain)

To view everyone stats from 2016, click HERE.

To view the Top 20 All-Time, click HERE.

Toughman 2016

The 2016 Toughman had the same exact format from that of 2015.

It was one continuous event which included 5 separate stations.
  1. Bodyweight Sliders (15 Yards)
  2. 140lb Farmer's Walk (15 Yards)
  3. 170lb Prowler Shuttle (45 Yards)
  4. 140lb Sled Pull (15 yards)
  5. Bodyweight Sliders (15 Yards)

The 2016 Toughman Event
Each athlete would move from the right side of the event to the left, not taking any breaks between each station. The person with the shortest time wins.

There were only 2 differences from 2015.
  1. We added an extra 10lbs to both the farmer's walk and the prowler
  2. The ground was not nearly as wet as last year.

Despite the extra weight and friction, our guys still killed it.

Now for the results ...

Bronze Metal: Nick Carroll



In 2015, Nick competed in his first Toughman and finished dead last (taking 1 minute 46 seconds to complete the event).

In 2016, Nick trimmed 22 seconds off his time and finished in 1 minute 24 seconds.

This 22 second time reduction (despite the extra weight and friction) was the result of a lot of hard work.




If Nick continues on this course, I expect him to be a contender for next year's title.

His long arms and grip strength give him a definite edge in the sled pull.

His only "weakness" is his speed on the prowler, which I am certain he will fix.

He has become borderline obsessive in the gym.

The only thing that will hold him back is if he moves to Florida (don't do it man) or if he gives into his obsession and overtrains himself into injury (again ... don't do it man).

Silver Metal: Mario Mock


In 2014 Mario Mock finished 6th.

In 2015 Mario Mock took an early retirement and didn't compete. Apparently the stresses of being in a college fraternity were wearing him down. (note the sarcasm)

In 2016, Mario Mock pulled himself out of the frat house and back into the gym and took home a 2nd place finish (completing the event in 1 minute 21 seconds).

As Mock was moving through the event, I honestly thought he was going to win. He was moving through each event with ease and had the lowest time getting to each station.

Then came the sled pull ...

Mario Mock
Unlike Carroll, Mock has short arms and small hands.

This killed him during the sled pull and cost him from taking home the title.

He actually dropped the chain twice and got his finger caught in a link (which is pretty sad by the way).

Mock can't get longer arms or bigger hands ...

His only hope to win it next year is to train like our first place winner ...

Gold Metal: Ryan Smith




In 2013, Ryan Smith won the Toughman.

In 2014, Ryan Smith won the Toughman.

In 2015 Ryan Smith won the Toughman.

Guess what he did in 2016 ... he won the Toughman.

(Note: He is the only person to ever do this four years in a row.)

He completed the event in 1 minute 13 seconds (8 seconds faster than the next closest competitor).

What makes this impressive?

1. That is the same time he finished in last year (despite the extra weight and friction).

2. He did it at 5:15AM (45 minutes earlier than everyone else) because he works 3 jobs and had to start one of those 3 jobs at 6:00AM on the day of the competition.




I am going to double quote myself here ...

Quote #1:

"It is going to take someone with a great deal of talent and a great deal of drive to beat him in future events.

This is going to enrage a lot of people out there ... but face the facts.

When was the last time Ryan Smith missed a training session?

When was going to a party more important than getting better?

When was sleep more important to him than winning the Toughman?" - Coach Mahoney, 2014

Quote #2:

"This quote still holds true (referring to my quote in 2014) and probably will until Smith retires from Advanced Training.

I don't see too many guys willing to give up sleep and their social life to beat him." - Coach Mahoney, 2015

Like most times in my life, I was right.

And now Smith has placed himself into a well-deserved legendary status at Advanced Training

Well done Mr. Smith.

Honorable Mention: Joe O'Neill

Joe was the only high school senior who competed in the event.

I normally don't allow this, but I have a soft spot for the inside linebacker from St. Peter's high school. On my first day coaching Special Teams at the school, he botched a speed drill that I was demonstrating and I told him I would never forgive him for it.

Rather than sulk, he proceeded to make critical play after critical play on Special Teams and won me back over.

While I still haven't forgiven him for the speed drill (and I never will), I did allow him to train with our college guys over the summer.



Like Smith, Joe made it a priority to get to 100% of his training sessions.

He even rode his bike across Staten Island in a heat wave when he couldn't get a ride.

While our pre-testing ranking predicted he would come in 7th place, he actually finished in 5th.

I expect Joe to come back next summer and get himself  in a position to be in the top 3.

All The Results

To see all the stats, click HERE.

To see the video, click below. Special thanks to Joe Schillaci for doing such a great job of filming it. He even "watched film" of previous Toughman Competitions to get himself prepared.


10 Things We Don't Do At Advanced Training

"Perfection is not when there is nothing left to add, it is when there is nothing left to take away" - Antoine de Saint Exupery



I truly believe that a major part of what makes Advanced Training special is not what we do, it is what we DON'T DO.

And I am not talking about hack things like using a Smith Machine, curling in a squat rack, or wearing a weight belt for every single lift.

I am talking about things that every college football player in the country inherently believes are the right things to do. The unfortunate part is that they believe they are doing the right things for all the wrong reasons.

Maybe it's their ego.

Maybe they have a bad coach.

Maybe they saw it in an inspirational YouTube Video.

Regardless, their beliefs are not based on any sound principles or scientific evidence.

If you want to end up burnt-out, small, or injured ... stay the course.

If you are tired of the continual struggle to make progress and feel great, then enjoy reading about ...

The 10 Things We Don't Do At Advanced Training

1. Use Big Weight on the Hang Clean (or any "Olympic" lift)

For some reason, college football players have it in their head that the hang clean is the defining characteristic of their manhood.



They believe the "power" they generate from the lift will directly carry over to the football field.

First off, it won't.

Very little of what you do in the gym directly carries over into the field (Sorry "Sports-Specific" Strength Coaches.)

And secondly, the instant they add too much weight, they stop generating any real power.

For that reason, any Olympic Lift we do is used with sub-maximal weight. Our goal is to generate maximal force with maximal acceleration (F = ma). Essentially, we are using the dynamic effort on all of our Olympic Lifts.

And for those of you physics nerds out there, you all know that Power = (force x distance) / time.

Therefore, more force equals more power.

2. Perform Cleans From the Floor

There are three reasons we don't clean from the floor.



1. It immediately makes athletes want to use big weights ... and I clearly don't like that.

2. It gives a longer range of motion to go from start to finish. While that doesn't stop acceleration, it doesn't promote it the same way a hang clean does.

3. It doesn't take advantage of the stretch-shortening cycle (SSC). If you don't know what SSC is click HERE.

3. Use Ladders Agility Drills


Using ladders for agility drills only makes you good at one thing ... using ladders for agility drills.

(This was well documented in a post read by 10's of people called "Bags Won't Make You Dance".)


True agility drills involve stopping, starting, and reacting to an unpredictable stimulus.

It does not involve choreographed dance moves over a few squares on the ground.

4. Perform 1-Rep Max on Bench or Squat

For powerlifters and weightlifters, this is a must.

It is a part of their sport and something they are forced to do in competition.




For college football players, the risk is not worth the reward.

At Advanced Training, we 5-rep max on bench press and never max on the Squat.

To be fair, we do a 1-rep max on the deadlift ... but only because we train using clusters sets ... and we only do that because I can't stand to watch a guy bounce a barbell off the floor into his next rep and act like it was a clean rep.

5. Fail on any rep

We always "leave 1 or 2 in the tank".



Not only do I want our guys to feel better leaving the gym than when they walked into it, I also want to train their nervous system to remember successful movement patterns.

If your last rep was a failed rep, that is what your nervous system remembers until you train again.

6. Perform "AB" work

We don't "do abs" at Advanced Training.

Not only does it not give you "abs", they also don't help your "core" do what is supposed to do ... stabilize and protect the spine.






Because of that, we only do "core" work at Advanced Training.

And by "core" work, I mean anti-rotational work with extreme bracing of the "abs", glutes, lats, and hamstrings. 

An example our of core work can be seen in the video below.





7. Mixed Grip Deadlift

I will never deny that the mixed grip will add some weight to your deadlift.



For me though, I put a much greater emphasis on the grip strength that needs to be developed by college football players.

While you should never block or tackle with your hands ... it happens.

And I couldn't look myself in the mirror if I let a guy I trained let a RB slip through his fingers because he used a mixed grip on his deadlift.



8. Force a Parallel Squat

Forcing people with immobile hips and ankles to squat to parallel with a large load on their back is a recipe for disaster.

As a result, our guys are instructed to squat as deep as they can without losing the arch in their lower back.




It is for this very reason that we don't max-out on the back squat. Imagine the arguments guys were having on test day if they all weren't getting to the exact same depth.

9. Warm-Up Sets

We definitely warm-up at Advanced Training.

In fact, our 4-Minute Warm-Up video is only a few million hits away from going viral.




What we don't do is warm-up sets before we start pushing big loads on bench, squat and deadlift.

There is no barbell, 95, 135, 185 complex before the first real set starts.

If we are benching 275 x 5 for 2 sets that day, our first set of bench is 275. The only time we don't do that is if a guy is feeling banged up ... then we give him 1-2 sets of 2-3 reps to get the cobwebs out.

How can we lift heavy weights without a warm-up set and not get hurt?

Right after the warm-up, we usually start the lift with a dynamic movement and an extreme bracing exercise. In my mind, those things are our "warm-up" sets.


10. Full Range Of Motion Chin-Ups


At Advanced Training, I don't require a dead-hang and I don't require an athlete to get their chin over the bar.




This has actually proved to be more controversial than squatting to parallel (which I mentioned in Point #8).

I have two reasons for my leniency on this.

1. When guys train to get their chin over the bar (as opposed to their mouth), they usually shoot their neck out ... putting them in serious risk of an injury.

2. When guys go to a dead hang, they often free fall into the bottom position putting massive stress on their shoulders.

Again, the risk is not worth the reward.

Does this mean that we don't strive to get deeper on the descent and try to get our chest to the bar on the ascent? Absolutely not ...

It just means we accept partial ranges of motion as part of the journey to a full range of motion.

For those of you wondering why I do allowed mixed-grip chin-ups and not mixed-grip deads ... It's because the mixed-grip on the chin-up adds a little of bit of torque to the body forcing you to stabilize more during the movement.

BONUS: Sprint To Exhaustion

Our speed and agility sessions are usually very short.

They focus on acceleration, deceleration, and proper running mechanics.


We almost always stop right before people start to get tired.

We do this so our fatigue does not compromise our running mechanics ... making us run more inefficiently ... which makes us run slower and get tired more quickly.

Regardless, many a college athlete would rather run till he is exhausted to help "prepare" himself for a conditioning test which will probably make him slow and small.

Wrap-Ups

To close up this post, I will leave you with a quote from the great Christian Thibaudeau of T-nation. It epitomizes most of principles behind the list of what we DON'T DO at Advanced Training

"Sadly, many stimulus addicts seem to think they get bonus points if they train more often, do longer workouts than everybody else, or hit the gym when they're feeling tired or fatigued from previous workouts. They spend a lot of time in the gym with no real results to show for it. They don't win the workouts - they lose them." - Christian Thibaudeau