Lesson 6.2

Time is the most valuable resource, once it’s gone, you never get it back.

There are 168 hours in the week, figure out where you spend it and always make time for exercise, nutrition, and sleep.


Are you too busy? Anyone who says this, it means one thing, they have a time management problem. We all have the same amount of time in a day. There are people who get more done in a day than we will ever want or need to.

Use a calendar, app, or spreadsheet and map out where you spend your time. This will enable you to easily see where your time is spent. Prioritize what's most important for you.

Red Flag: If you catch yourself saying "I'm too busy", take it as an indicator you need to manage your time differently.


Soft Tissue Massage

Tools: Foam Roller (most common), Massage Stick, Massage Balls (i.e. Lacrosse Ball, Tennis Ball, Softball)

Soft Tissue work is basically taking care of your muscle tissue and is the fastest way to get healthy and stay healthy.

  • Foam Rolling is a must do
  • Spend 5-10 minutes Before & After each workout
  • Tip: Do it during rest between exercises

The is only exception in exercise where pain is tolerated. This falls into the "Hurts So Good" category. Areas that are tender or sensitive require more attention. Seek them out and focus on them.

Why Soft Tissue Massage

In short, injury prevention & recovery

Pre-workout Benefits:

  • Stimulate blood flow
  • Smprove mobility
  • Get you moving
  • Prepare the nervous system, (boosts performance, makes you more responsive). The muscles only do what the brain tell them to do.
  • Break up muscle density and overactive areas
  • Release unwanted stresses in the muscles (knots, adhesions, trigger points)

Post-workout Benefits:

  • Reduce soreness (tenderness). Can reduce soreness by 1-2 days. Even waiting an hour after a workout to foam roll can add 1-2 days of soreness.
  • Speed up recovery (repair muscle faster)

If you can get to see a massage therapist once a week, that is preferred, but a foam roller is a reasonable substitute.

What to Buy

Most gyms will have foam rollers. You can buy these at any store that sells sporting goods. I'd grab a lacrosse ball and tennis ball as well as one of these:



Supplements are meant to be taken in addition to the nutrients you should already be getting thru food. They are secondary to the benefits that food provides so be sure to start with food first. If you are actively training, you will most likely require supplementation to keep up with the nutritional demands of your body. Supplements are not regulated and therefore require some discretion and research before you commit to any. I've already done the research so you don't have to and over the next few weeks, I'll be covering the following:

  • Protein
  • Fish Oil
  • Vitamin D
  • BCAA
  • ZMA
  • Creatine
  • Green Supplements
  • Multivitamin
  • Misc


BB Deadlift Variations

  • Traditional Deadlift
  • Sumo (simulates shorter legs, reduces pull distance)
  • Bent-Knee Deadlift
  • RDL (limited range, emphasizes the back and hamstrings)
  • Trapbar Deadlift (good for people with limited mobility are to limit the stress on the back)

Try them all and even develop your own style, they all serve specific purposes. There is only one rule you MUST follow. Keep a neutral spine.


Use a calendar, app, or spreadsheet and map out where you spend your time. Organize all 168 hours for the week, the result may surprise you.


Spend 5 minutes, 10 minutes if you're really tender or tense.

Soft Tissue Massage

  • Gluteus Maximus & Hip Rotators*
  • Low Back
  • Upper Back*
  • Tensor Fasciae Latae & Gluten Medius
  • Adductors*
  • Posterior Shoulder
  • Pecs
  • IT Band
  • Quads*
  • Hamstrings
  • Calves

*Recommended areas for your first time foam rolling.


Total Body P S (Advanced)

A1 BB Hang Power Clean - 5x2@135/185
A2 BB Deadlift - 3x10

B1 BB OH Squat - 3x5@65/95
B2 BB Push Press - 3x5@65/95

C1 BB Hang High Pull - 3x8@95/135
C2 Chin-up - 3x max

D1 DB Single-Arm Bench Supported Row - 3x8

E1 Ab Wheel Rollout - 3x10
E2 Leg Raises - 3x20