Get a Training Journal; you will track each workout each week.  

Intentional warm-up/mobility work before every training session: You must adequately warm up (10 minutes minimum) before every strength training session.  The first 10 mins of each strength training class will be allocated for intentional warm-up/mobility work to complement the workout. You need to perform the exercises and stretches that support the flexibility and strength required to do the day's work.  

Set and Reps - Sets are listed first and then reps.  So (4x6) = 4 sets of 6 reps each set.

The Difference Between Relative Strength and Absolute Strength

Improving your strength is a goal for this program. The domain of what encompasses strength training is quite broad; however, two key categories to measure one's strength are relative and absolute.

Absolute Strength
Absolute strength is the maximum force exerted, regardless of muscle or body size. Greater absolute strength favors those with higher body weight and, in general, larger individuals. You can be fat and shave a lot of absolute strength.  This is not the goal of this program.

Relative Strength
Relative strength is the amount of strength to body size or how strong someone is compared to their size. This reflects a person’s ability to control or move their body through space, a vital trait in all athletics. All else being equal, smaller individuals have higher relative strength. This is why despite both athletes being in great condition, a 145-pound male with equal absolute strength to a 180-pound male will apply greater relative forces into the ground and be able to sprint much faster. A typical example of a relative strength activity would be gymnastic movements involving only the client’s body weight. Clients with sufficient relative strength are less fatigued and are more efficient at moving their body weight in space.

While improving absolute strength has merits, improving your relative strength is more important in everyday activities and living a long, productive life, being able to do the things you enjoy.

We are all built differently and have different levels of mobility.  Each week as we progress, we will do better than the week before.  There is no comparison or competition with anyone else.  We are all working toward the same goal of improving our strength and mobility each week.

Relative Strength Standards-Excellent

3 Simple Fitness Rules to Live By

1. Never go three days without exercise
2. Workout at least three days a week – six days a week is better
3. Never give up.
   

It doesn’t matter what age you happen to be; it’s never too late to incorporate strength training into your weekly fitness routine – you need to be willing to adapt it according to your specific circumstances.

Recovery Tips:

Hot Tubs or Baths/Saunas/Steam Showers/Cold Plunges - These post-workout recovery methods can greatly help increase Growth Hormone levels 2 - 5x over baseline, depending on the intensity and exposure time. These methods also help increase endurance, and studies have shown that two 30-minute sauna sessions per week over 3 weeks led to participants increasing the time to run until exhaustion by 32% on average, along with additional increases in red blood cell count and plasma volume. Cycling hot and cold baths have also been shown to improve muscle recovery. Regular use of cold baths has been said even to help provide mental clarity. You can regularly add cold exposure to your regimen by turning the dial on the shower to cold and staying for 30-60 seconds at the end of your daily shower.