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Dan John s Top 10 Tips by Dan John December 27, 2004April 5, 2021 Tags Athletic Performance, Metcon, Opinion
The Classic Tips Years ago, I offered this list of tips for athletes: Use whole body lifts; rarely isolate a muscle. Constantly strive to add weight to the bar and move it faster.
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William Brown 2 minutes ago
The best anabolic is water. Did you eat breakfast?...
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Victoria Lopez 2 minutes ago
If not, don't ask me anything about nutrition. If you smoke or don't wear your seatbelt, p...
The best anabolic is water. Did you eat breakfast?
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Dylan Patel 7 minutes ago
If not, don't ask me anything about nutrition. If you smoke or don't wear your seatbelt, p...
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Ella Rodriguez 1 minutes ago
Keep it simple. Less is more....
If not, don't ask me anything about nutrition. If you smoke or don't wear your seatbelt, please don't tell me the quick lifts are dangerous. Go heavy, go hard.
Keep it simple. Less is more.
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Mason Rodriguez 8 minutes ago
You have to put the bar over your head. Put the bar on the floor and pick it up a bunch of different...
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Mia Anderson 14 minutes ago
I still stand by this list; however, the past few months of coaching and working with athletes have ...
You have to put the bar over your head. Put the bar on the floor and pick it up a bunch of different ways. Know and love the roots of your sport.
I still stand by this list; however, the past few months of coaching and working with athletes have taught me a few new lessons. The first three contain warnings, the second three are the hard won lessons, and the last four are the tips that work in life, in love and in lifting, but not in that order. The Warnings
1 – Beware of anything that makes no sense Okay, everybody try this: breathe through your eyes.
"I'm sorry, Dan, I thought you said to breathe through my eyes." Yes, yes I did. Now, imagine yourself as a fetus in the womb of the universe. "What?!" Exactly.
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Scarlett Brown 26 minutes ago
My first tip is to beware of anything that makes absolutely no sense to you. If you're at the l...
My first tip is to beware of anything that makes absolutely no sense to you. If you're at the local nutrition store and the assistant day manager begins to spout about how the regression of this or that can be subdiverted by the axial dynamic of a bottle of stuff costing $99, be sure to back away slowly. My favorite new thing in the nutrition stores is the "locked" glass cabinet.
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Joseph Kim 1 minutes ago
Certainly, something that has to be locked behind glass must be worth more than I make in a week! &q...
Certainly, something that has to be locked behind glass must be worth more than I make in a week! "Breathe through your eyes" takes on many variations.
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Jack Thompson 41 minutes ago
There's nothing worse than when someone takes a community education course and becomes an exper...
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David Cohen 19 minutes ago
You have fat deep in your belly, so to eliminate it you do deep belly breathing and the air will car...
There's nothing worse than when someone takes a community education course and becomes an expert on how yoga is the best way to burn the visceral fat that's housed deep in your abdomen. "Breathing deep" will flush it out. Well, doesn't that make sense?
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Brandon Kumar 18 minutes ago
You have fat deep in your belly, so to eliminate it you do deep belly breathing and the air will car...
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Dylan Patel 12 minutes ago
It'll bring clarity. 2 – Beware the real estate professor who doesn t own real estate Severa...
You have fat deep in your belly, so to eliminate it you do deep belly breathing and the air will carry the fat out. If someone tells you that lifting slow makes you fast or that jolting your abs with an electric shock every few seconds will carve out a six-pack, try to breathe through your eyes.
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Madison Singh 9 minutes ago
It'll bring clarity. 2 – Beware the real estate professor who doesn t own real estate Severa...
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Grace Liu 3 minutes ago
(Jerry has some serious money.) He told me a very simple story. He'd gone to the local universi...
It'll bring clarity. 2 – Beware the real estate professor who doesn t own real estate Several years ago I asked my buddy, Jerry, how he became so rich.
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Jack Thompson 21 minutes ago
(Jerry has some serious money.) He told me a very simple story. He'd gone to the local universi...
(Jerry has some serious money.) He told me a very simple story. He'd gone to the local university and started taking courses to become a successful business man.
During the first week, a student asked the professor in the real estate course about the professor's holdings. The prof said he didn't own any.
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Aria Nguyen 51 minutes ago
Jerry dropped out of school that day and took up a career in real estate. He said, "If this guy...
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Luna Park 24 minutes ago
Greater Westphalia to be an expert in nutrition or in training, but you need to look like you bumped...
Jerry dropped out of school that day and took up a career in real estate. He said, "If this guy's students are my competition, I should be a millionaire in no time." Jerry was right. No, you don't have to be Mr.
Greater Westphalia to be an expert in nutrition or in training, but you need to look like you bumped into a weight somewhere in your life! Generally, I find that I learn the most from people from other disciplines.
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Ethan Thomas 44 minutes ago
I've heard great advice from ballerinas, martial artists and monks on things that have done won...
I've heard great advice from ballerinas, martial artists and monks on things that have done wonders for my training. But the point is simply this: if somebody is telling you to radically change your training merely on a whim or unsupported opinion, ask them simply to try it on themselves first. Beware advice from somebody who doesn't put the advice into practice.
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Audrey Mueller 23 minutes ago
3 – Beware overkill Here's an example of overkill: "If jumping off a small box helps my...
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Chloe Santos 32 minutes ago
He was fine for 39 stories; it was the last one that did him in. Of course, my uncle was an optimist...
3 – Beware overkill Here's an example of overkill: "If jumping off a small box helps my vertical leap, then jumping off a building will help that much more." Whenever I think about this, I'm reminded of my uncle who survived a fall of 39 stories off a building. Unfortunately, the building was 40 stories. Get it?
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Mason Rodriguez 29 minutes ago
He was fine for 39 stories; it was the last one that did him in. Of course, my uncle was an optimist...
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Daniel Kumar 26 minutes ago
This little warning illustrated by the statement above is perhaps the most ignored in most people�...
He was fine for 39 stories; it was the last one that did him in. Of course, my uncle was an optimist. At the 26th floor a lady leaned out the window and asked, "How's it going?" My uncle answered, "So far, so good!" Okay, sorry, enough of that.
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Ethan Thomas 44 minutes ago
This little warning illustrated by the statement above is perhaps the most ignored in most people�...
This little warning illustrated by the statement above is perhaps the most ignored in most people's training programs. "If two sets of curls make my biceps pump, I'll do twenty and the pump will stay with me until the lights come on at the club at three in the morning." Well, the pump doesn't last that long and what are you doing at a club that late anyway?
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Kevin Wang 63 minutes ago
Basically, I'm talking about overkill here. You shoot the deer, then pump it full of twenty mor...
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Isaac Schmidt 35 minutes ago
We all do it. Stop doing it....
Basically, I'm talking about overkill here. You shoot the deer, then pump it full of twenty more shots "just to make sure." It's the most common error in sports: "Sixty grams of fiber a day is what some guys take to cut fat, so I'll take in 160." "The Bulgarians train six times a day, so I'll train twelve!"
"Arnold got up to 240 in the off-season, so I'll get up to 480 and be twice as big!" You've seen it. You've done it.
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Ethan Thomas 52 minutes ago
We all do it. Stop doing it....
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Charlotte Lee 75 minutes ago
Hard Won Lessons
4 – Everything works Everything works for about two weeks. Nothing works after...
We all do it. Stop doing it.
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Mason Rodriguez 9 minutes ago
Hard Won Lessons
4 – Everything works Everything works for about two weeks. Nothing works after...
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William Brown 62 minutes ago
I love books that promise "Titanic Triceps in Two Weeks." Of course, the Titanic sank, did...
Hard Won Lessons
4 – Everything works Everything works for about two weeks. Nothing works after about six weeks.
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Lily Watson 65 minutes ago
I love books that promise "Titanic Triceps in Two Weeks." Of course, the Titanic sank, did...
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Charlotte Lee 33 minutes ago
You don't have to throw everything out, but like Pavel says, you must change things up so that ...
I love books that promise "Titanic Triceps in Two Weeks." Of course, the Titanic sank, didn't you know? Things need changing.
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Lily Watson 52 minutes ago
You don't have to throw everything out, but like Pavel says, you must change things up so that ...
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Natalie Lopez 57 minutes ago
Change it up, a little. Now, it's possible that your training program does need a complete make...
You don't have to throw everything out, but like Pavel says, you must change things up so that you do the "same, but different." So, when you change a program after two weeks, you must learn the most unused concept in training: to be subtle. Don't use a sledgehammer; use a touch of variation. Change your grip, change the angle, add a little to the rest period or cut a little off, change the order of exercises.
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Kevin Wang 71 minutes ago
Change it up, a little. Now, it's possible that your training program does need a complete make...
Change it up, a little. Now, it's possible that your training program does need a complete makeover. How can you know that?
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Sophia Chen 50 minutes ago
Read #5. 5 – Build a foundation of basic strength Generally, if healthy and fit, you should be ab...
Read #5. 5 – Build a foundation of basic strength Generally, if healthy and fit, you should be able to do a double bodyweight deadlift and a bodyweight bench press. I won't tell you that you need to military press bodyweight, but that's what I insist on.
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Jack Thompson 1 minutes ago
Why? A double bodyweight deadlift means that the posterior chain has been built up enough to begin t...
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David Cohen 31 minutes ago
The bodyweight press is just something that's cool. I wish I had more to say about that, but th...
Why? A double bodyweight deadlift means that the posterior chain has been built up enough to begin the process of adding something to the rest of the frame.
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Zoe Mueller 62 minutes ago
The bodyweight press is just something that's cool. I wish I had more to say about that, but th...
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Charlotte Lee 90 minutes ago
All the excellent supplements available and all the great training programs you read won't put ...
The bodyweight press is just something that's cool. I wish I had more to say about that, but that's just the way it is: if you can't bench your bodyweight, don't ask me about all the other stuff until you can do it. If you're not yet at this level, you need to get there.
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Aria Nguyen 27 minutes ago
All the excellent supplements available and all the great training programs you read won't put ...
All the excellent supplements available and all the great training programs you read won't put Humpty Dumpty back together until you're at these basic levels. I've worked with many people who suddenly thrive when they get their basic strength levels up to these marks.
You need to have some basic strength to support advanced training. If you don't, get it!
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Ethan Thomas 105 minutes ago
6 – Commit this to memory It is your parents fault There. I said it....
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James Smith 118 minutes ago
Something that every daytime talk show blathers about each afternoon is finally true. Yes, blame you...
6 – Commit this to memory It is your parents fault There. I said it.
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David Cohen 4 minutes ago
Something that every daytime talk show blathers about each afternoon is finally true. Yes, blame you...
Something that every daytime talk show blathers about each afternoon is finally true. Yes, blame your folks.
You're hamstrung by your genetic capabilities. I have a friend who played for the Utah Jazz and stands 7'4". His wife is 6'2." Now, they have three children.
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Henry Schmidt 4 minutes ago
Do the math: will their children have a leg up (more like two feet) on you in basketball? Yes, becau...
Do the math: will their children have a leg up (more like two feet) on you in basketball? Yes, because they will be taller than you!
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Isabella Johnson 80 minutes ago
The problem with genetics is this: exactly what have you been dealt in the gene pool crap shoot? You...
The problem with genetics is this: exactly what have you been dealt in the gene pool crap shoot? You can't find out if all you do is bench press and curl!
You may be standing on the finest legs since Tom Platz or Cory Everson, but if you don't ever get off the pec deck, you'll never find out the truth. I've always wondered if I could have been an Olympic champion in kayak, fencing or team handball.
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Noah Davis 52 minutes ago
Without any exposure to these events, is it possible that I was a natural in saber? Once again, I ca...
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Grace Liu 1 minutes ago
I could've been the best cow chip tosser in world history. Now, shake your hand at the universe...
Without any exposure to these events, is it possible that I was a natural in saber? Once again, I can blame my parents for not exposing me to each and every athletic competition the world has to offer.
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Henry Schmidt 61 minutes ago
I could've been the best cow chip tosser in world history. Now, shake your hand at the universe...
I could've been the best cow chip tosser in world history. Now, shake your hand at the universe and blame everything else in your blame pantheon.
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Harper Kim 95 minutes ago
Do a good job; don't forget your third grade teacher either. Done? Good....
Do a good job; don't forget your third grade teacher either. Done? Good.
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Evelyn Zhang 33 minutes ago
Now, get back to work and forget about all of this because there's nothing, I mean nothing that...
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Nathan Chen 30 minutes ago
Whatever you're striving for has been done before. I've had the unique opportunity to talk...
Now, get back to work and forget about all of this because there's nothing, I mean nothing that can be done about it! You can stop blaming your parents now and get back to the workout. Life Lessons
7 – Stand on the shoulders of greatness Guess what?
Whatever you're striving for has been done before. I've had the unique opportunity to talk with most of the elite discus throwers from the United States, including those from the 1950's, 1960's and 1970's.
I sat in the stands with former world record holder Fortune Gordien who told me, "When you get stuck in practice, either do throws with iddy-biddy footwork or throw with no reverse." It's a gem I still use, and I still call them "iddy-biddy" drills. The road to leanness can be studied by looking over the books by Clarence Bass or Vince Gironda.
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Ryan Garcia 37 minutes ago
Interested in starting training as a teen and following it through adulthood? Read Arnold's boo...
Interested in starting training as a teen and following it through adulthood? Read Arnold's book.
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Chloe Santos 156 minutes ago
The web is loaded with books and information from strongmen from the 1890's to the present. Cer...
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Sophie Martin 70 minutes ago
Learn from the greats! 8 – Train outside Recently, T-Nation asked me what was the one thing missi...
The web is loaded with books and information from strongmen from the 1890's to the present. Certainly, you'll need to discern some of the information, but don't reinvent the wheel. Generally, I avoid clichés like the plague, but "reinventing the wheel" is the greatest mistake most trainers make!
Learn from the greats! 8 – Train outside Recently, T-Nation asked me what was the one thing missing from most modern trainers' quivers. Simply this: they need to go outside and train more.
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Natalie Lopez 90 minutes ago
I'm famous for my hyperbole, but in this case the following is true: You will never reach your ...
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Alexander Wang 16 minutes ago
If you're the biggest guy at the spa with your guns measuring 15 inches around, you might never...
I'm famous for my hyperbole, but in this case the following is true: You will never reach your potential if you stay in the cozy confines of your gym. Why? First, you'll never ever see anyone else except those in the cozy confines of your gym.
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Chloe Santos 13 minutes ago
If you're the biggest guy at the spa with your guns measuring 15 inches around, you might never...
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Luna Park 24 minutes ago
Get off the treadmill and run in a park. Dump the lat pulldown machine for a set of monkey bars....
If you're the biggest guy at the spa with your guns measuring 15 inches around, you might never be inspired to go beyond your current regime of bench, curl, bench, curl, bench, curl. Recently, I saw a young woman do 21 straight pull-ups and immediately decided that I certainly had been dogging this exercise. But when I say train "outside," I also literally mean go outside!
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Henry Schmidt 75 minutes ago
Get off the treadmill and run in a park. Dump the lat pulldown machine for a set of monkey bars....
Get off the treadmill and run in a park. Dump the lat pulldown machine for a set of monkey bars.
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Christopher Lee 118 minutes ago
Drag your bar out into the field and work out. Make a picnic and eat between sets of deadlifts....
Drag your bar out into the field and work out. Make a picnic and eat between sets of deadlifts.
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Christopher Lee 70 minutes ago
Carry the bar loaded for long distances. Breath fresh air for a while and click off your DVD, CNN, o...
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Daniel Kumar 23 minutes ago
In past articles, I've written about things like one dumbbell training which is perfect for tra...
Carry the bar loaded for long distances. Breath fresh air for a while and click off your DVD, CNN, or CDs.
In past articles, I've written about things like one dumbbell training which is perfect for training outdoors. Grab a dumbbell or kettlebell, put it on the floor of your car, drive out to a nice spot and simply invent a workout. Lift the thing as many ways as you can imagine and do as many reps as your body will allow.
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Kevin Wang 9 minutes ago
I spend the majority of my workouts outside. Certainly, rain makes it difficult with iron, but I...
I spend the majority of my workouts outside. Certainly, rain makes it difficult with iron, but I've trained in snowstorms and torrid summer days.
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Isabella Johnson 146 minutes ago
I keep a towel on the bar so I don't burn my hands when I grab it, but it's well worth the...
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Liam Wilson 26 minutes ago
9 – Have some fun I have a workshop that emphasizes "balance." Simply, I outline four t...
I keep a towel on the bar so I don't burn my hands when I grab it, but it's well worth the effort. Besides, why go to a tanning bed when you can get a golden tan while performing multiple clean and jerks?
9 – Have some fun I have a workshop that emphasizes "balance." Simply, I outline four terms: work, rest, play and pray. (Pray can simply be "alone time." I'm amazed at how many of my college athletes who literally have no alone time. They're always surrounded by roommates, teammates and mate mates.) The harder you "work," the bigger the other three components have to become in proportion to your added level of work.
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Sophie Martin 96 minutes ago
I'm amazed how "fun" has disappeared from the strength world. I don't mean dinki...
I'm amazed how "fun" has disappeared from the strength world. I don't mean dinking around with someone while they squat 700, I mean training that's fun. I was raised in the gym with goofy contests like max sit-ups on the steepest inclines, jumping up on things and trying to leap up and touch something with the most weight (use dumbbells, by the way.
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Kevin Wang 28 minutes ago
Trust me.) No, they had no Olympic medals nor trophies or award ceremonies. But, it was fun....
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Christopher Lee 129 minutes ago
You need to work hard. Okay, I agree. But we have nearly forgotten the fun stuff, like training outs...
Trust me.) No, they had no Olympic medals nor trophies or award ceremonies. But, it was fun.
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Emma Wilson 274 minutes ago
You need to work hard. Okay, I agree. But we have nearly forgotten the fun stuff, like training outs...
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Daniel Kumar 259 minutes ago
This isn't the same as making fun of someone while lifting (that can be anywhere from juvenile ...
You need to work hard. Okay, I agree. But we have nearly forgotten the fun stuff, like training outside or competing at some silly game, and the joy of the opportunity to lift weights.
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Sophia Chen 39 minutes ago
This isn't the same as making fun of someone while lifting (that can be anywhere from juvenile ...
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Christopher Lee 26 minutes ago
It means "to suffer." Now, that may not be how we use it today, but that's what the r...
This isn't the same as making fun of someone while lifting (that can be anywhere from juvenile to deadly), I'm talking about having a great time training. It's easy to measure: if you're doing something that seems like five minutes of work but it actually lasts an hour, it was probably fun. When in doubt, listen to one of my mother's mantras: "Go outside and play."
10 – Have some passion Passion is a word that doesn't mean what you think it means.
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Natalie Lopez 292 minutes ago
It means "to suffer." Now, that may not be how we use it today, but that's what the r...
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Sophie Martin 136 minutes ago
I think that greatness comes to those willing to go past the sweat. I hear it all the time, "Lo...
It means "to suffer." Now, that may not be how we use it today, but that's what the root of the word means, at least in the dictionary. Let's define it this way – Passion: To suffer for love.
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Daniel Kumar 15 minutes ago
I think that greatness comes to those willing to go past the sweat. I hear it all the time, "Lo...
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Christopher Lee 189 minutes ago
I'm sweating." Yeah, well, you'll sweat in a sauna, too. It doesn't mean nothin&...
I think that greatness comes to those willing to go past the sweat. I hear it all the time, "Look, see, I'm working hard.
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Sofia Garcia 100 minutes ago
I'm sweating." Yeah, well, you'll sweat in a sauna, too. It doesn't mean nothin&...
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Sofia Garcia 103 minutes ago
The hardest thing to teach young men in football is the difference between being "hurt" an...
I'm sweating." Yeah, well, you'll sweat in a sauna, too. It doesn't mean nothin'. You have to go past the "hurt," too.
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Alexander Wang 110 minutes ago
The hardest thing to teach young men in football is the difference between being "hurt" an...
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Ella Rodriguez 181 minutes ago
In life, you're going to be hurt a lot. Bosses don't always care about your "inner ch...
The hardest thing to teach young men in football is the difference between being "hurt" and being "injured." Injured means "out." You're done for today, this week, this season. "Hurt" means that you've just moved beyond the pain. Winners learn to live with hurt.
In life, you're going to be hurt a lot. Bosses don't always care about your "inner child" when you blow a sale or ram an oil tanker into a dock. Passion is learning to push beyond all of this in the pursuit of your dreams and goals.
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Ava White 5 minutes ago
Your goals are going to cost you in every nuance of the word: physically, emotionally, financially a...
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Noah Davis 15 minutes ago
I wrote: Travel to a lot of meets. Hang out with your competition for long periods afterwards....
Your goals are going to cost you in every nuance of the word: physically, emotionally, financially and all the rest of the "allies" you can find. I was once asked how to generate passion in an older athlete (like me).
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Mason Rodriguez 77 minutes ago
I wrote: Travel to a lot of meets. Hang out with your competition for long periods afterwards....
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Lily Watson 156 minutes ago
Read everything and watch everything you can about your sport. Travel some more....
I wrote: Travel to a lot of meets. Hang out with your competition for long periods afterwards.
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Charlotte Lee 74 minutes ago
Read everything and watch everything you can about your sport. Travel some more....
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Grace Liu 51 minutes ago
Hang out some more. Learn more. Spend your money on your sport!...
Read everything and watch everything you can about your sport. Travel some more.
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James Smith 51 minutes ago
Hang out some more. Learn more. Spend your money on your sport!...
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Ava White 62 minutes ago
See number four above! Simple, huh?...
Hang out some more. Learn more. Spend your money on your sport!
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Hannah Kim 28 minutes ago
See number four above! Simple, huh?...
See number four above! Simple, huh?
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Christopher Lee 1 minutes ago
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