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Before training can start, and even as you proceed through it, there some tenets that should be observed. And we are not talking bio-mechanics - we are talking best practices, behaviors, and attitudes.


These have been collected as we have trained clients, ourselves, and observed fellow competitors.


These are by no means hard set and every one who has ever hit a gym will undoubtedly take objection to at least one.

However, when followed, we have seen people do great things and excel in both the physical and mental portions of their fitness journey.

These will be updated as we continue our own fitness journeys.


Time is a matter of respect. It goes both ways in a trainer-trainee situation, and it's highly internal when training yourself. 

If a trainee shows up late, it tells the trainer that they don't respect their time, and it's an indicator of how much they value their own time and money - that they would spend that money and still got get the maximum use of it. That they expect their workout to be either 10 minutes shorter (or rushed)... or that they assume the trainer can just stay 10 minutes later and that they don't have another (prompt) trainee ready to train after them.

If a trainer shows up late, it shows the trainee much the same - that they don't take their money, their time, or their training seriously, and that they are simply "winging it" - that their plan isn't so well written after all that it can withstand losing 20-25% of the allotted time.

If you're training yourself, it can be an indicator you're lacking in discipline and consistency - that without someone present to hold you accountable, you can show up an hour late, miss days, or round corners when you still have to leave at the same time to make work, school, dinner, etc.

Conversely, don't show up 20 minutes early as a trainee and expect your trainer to be ready. They might be reviewing your program, using the bathroom, reading up on an article, or simply taking a much needed breather in their car. Go hit a treadmill or the stretching area and warm up! As a trainer, don't expect them to be there 20 minutes early either. If you find them in the gym, they might be in need of that breather too. They might have just gotten off work, school, or just dropped off the kids. As a self trainer, if you have 20 extra minutes, take a moment, collect your thoughts, study your plan instead of just jumping into it... and then go train.

Show up on time. Call in advance if you can't. Make sure its a GOOD REASON. Don't let being late become the norm. 


This started outed as something I had to tell myself (SuperSoldier). As I saw other competitors begin to drop like flies from knee injuries, torn rotator cuffs, bicep tears, competitive retirement at the ripe old age of 30... I had to remind myself:

"None of this is worth destroying your body over. And if it IS, at least make it a slow burn. Make the most out of it for as long as you can."

There is no way to avoid at least a small injury when training in the gym, training to compete, or even walking down the street. But you can avoid ego-lifting, getting too eager to hit your numbers too early and rounding corners, and trying something out without having learned something about it first.

My lifts (SuperSoldier) have progressed at a slower rate than others. I don't believe in waiting til your form is 100% perfect to progress it. We would all be stuck with 10 lb dumbbells and a 45 lb bar, because none of us lift 100% correctly. 

The difference is in the injury - don't mistake pain for soreness, and remember that you only have to compete against yourself.