Setting your own standards

Set your own standards. You know what’s important to you and you know where you will and will not compromise. No one can make you compromise the standards that you set for yourself. The standards to which you hold yourself are your choice and your choice alone. You measure your success and happiness and no one else. Comparing your success and happiness with anyone else is a waste of your time. It’s a fool’s errand. Don’t do it…

Don’t worry about how much money you make right now. Worry about what you want to do. It’s a lot easier to pursue what you really want to do right now when your obligations are fewer… Live within your means and save your money. Love the work you do now and pursue what you want to do. The money’s going to follow. It almost always does.

These are two things I have consistently said to myself for the past few years. Things will always work out the way they should if you set your standards high and take every opportunity no matter how small or menial.

This was part of Jay Bilas’ speech gone viral at Queens University. See the rest HERE


Be so good…

they can’t ignore you.

that they have to pick you.

that people talk about your work.

that opportunities come looking for you.

you push others to be just as good.

that you always finish at the top.

Being good is easy. Being so good, on the other hand, takes time and effort.

Top 10 Blogs of 2013

In the midst of posting all of my blogs in a catalog of nonsense, I didn’t realize how hard it would be for you to pick out the good stuff.

In sharing all of my content, I neglected to highlight my best. This post is meant to do just that.

Based on different criteria, I have chosen my best work of 2013. Some criteria I used to determine my top 10 was:

  • Quality of content.
  • How social did a post go? (likes, shares, retweets, etc.)
  • Content variety – I didn’t want to post two very similar blogs in my top 10.

So without further adieu, here’s my “Top 10 of 2013”:

Developing an Effective Taper

Top-End Speed for Soccer Players

5 Reasons Why Athletes Should Squat Deep

Reducing Injuries in Athletics

Implications of Training Endurance & Strength Simultaneously

Nordic Hamstring Lowers – A Magic Pill ?

Learning from a Luxury Car

4 Exercises to Improve Snatch Technique

Sleep & It’s Role in Performance 

Post Season & the Overshoot Phenomenon

A Year of Writing

In 2013, a main focus of mine was to improve my writing skills and provide high quality content to sport scientists, coaches, and fitness enthusiasts around the world. I’d like to thank every website and their respective owners for giving me a platform to share all of this content. I would also like to thank anyone who has ever read or shared any of this content. It is truly appreciated.

These aren’t in any type of order. They are just listed by website. Please feel free to pass along any or all of these blogs and articles to friends, family members, co-workers, etc. that may have interest.

Here’s everything I’ve written in 2013: (Track & Field / Sport Performance)

Motivating Athletes to Perform

Developing an Effective Taper

Learning from a Luxury Car

Training Simplification

Sprint Drill Sergeant

Sudden Cardiac Deaths in Sports

Post Season & the Overshoot Phenomenon

Too Much Flexibility Training

Open Communication

A Misconception of the Arm Swing

More Lessons from a Commercial Gym

Building a Base

So, You Really Want Those Washboard Abs…

Training with Injuries

Simulation vs. Specificity

The Performance Menu (Sport Performance / Olympic Weightlifting)

Tapering for Competition (sorry, you have to buy the article to view… everything else is free content. I promise) (Sport Performance)

Why we don’t do max height box jumps

4 Tips for a Bigger Power Clean

Why we don’t do high rep deadlifts

5 Reasons Why Athletes Should Squat Deep

Flop Burpees?

Competition Season: Durham Indoor Rowing Trials

Competition Season: The Krispy Kreme Challenge 

Power Application in Trianing

4 Exercises to Improve Snatch Technique

Build a Better Front Rack Position (Soccer Fitness)

Nordic Hamstring Lowers – A Magic Pill ?

Effects of Extended Rest & Cold Temperatures on Performance 

Benefit of In-Season Heavy Resistance Training

Upright Sprint Mechanics in Soccer

David Billows on Performance

Should We Look at Total Distance Covered

Thoughts on Ramadan & Intermittent Fasting

Missouri State Men’s Soccer Training Video

Is RPE A Valid Measure?

Training the Anaerobic Glycolytic System

Periodization of Small-Sided Games & It’s Effect on Performance 

Hamstring Injury Reduction

Top-End Speed for Soccer Players

Arsenal Ladies in the Weight Room

Evolution of the Game From 1966-2010

Sleep & It’s Role in Performance 

FC Bayurn Speed Session

Body Composition on Athletic Performance

Arsenal Strength Training

Designing an Effective Training Program Part One: Analyzing Demands

Designing an Effective Training Program Part Two: Positional Breakdown

Designing an Effective Training Program Part Three: Analyzing Qualities

Designing an Effective Training Program Part Four: Understanding Common Injuries

Soccer Technology on the Rise

Arsenal Warmup Video

The need to look at multiple variables

Physical Demands on the Pitch

Fitness Profiling of Elite Soccer Players

In-Game Recovery Methods (Olympic Weightlifting / Sport Performance)

More Squat Variations

Implications of Training Both Endurance & Strength

3 Things to Consider Before Changing Weight Classes

Developing Power with the Olympic Lifts

Overhead Strength for Your Lifts (Sport Performance / Fitness)

Reducing Injuries in Athletics

How Much is too Much

Developing Power in the Weightroom

A guide to make your life decisions a little easier…

People always go through a point where you say “is it worth it?”. That’s always a tough question to answer and sometimes you won’t know until you do it and figure it out for yourself.

I’ve posted about “the dip” before because I think it’s a genius concept. If you’ve gone through a dip before (most everyone, if not everyone, has) you can then start to visualize where you are on the curve.

This is my interpretation of Seth Godin’s curve and how I’ve used this to pretty much make every decision in the last few years.

DipA: The beginning. This is exciting because you’re starting something new and everyone around you is on board. Maybe you’ve just been accepted into med school, got engaged, or bought a gym membership. For whatever reason, it’s the society norm to throw parties or congratulate someone on their accomplishment starting something new. But how many people actually follow through? We would have many more doctors and way less failed marriages if we did.

B: The downswing. The point where it starts to get tough. Do I really want this or will this actually work? This is the point where I say – Do I quit now or do endure the stress of the rest of the curve? Most of the time, I know that there is a light at the end of the tunnel and I’ll go for it. But, that’s yours to decide.

C: Rock bottom. “Why the heck did I ever start this. I should just quit now.” I think this is the last place you want to give up. You’re already at rock bottom. It can’t possibly get any worse. The only issue I see with rock bottom is you never know how long you’ll be there and whether you can sustain being there over a long period of time. It could be a week. It could be 5 years. Plan accordingly.

D: The upswing. My brother texted me the other day and said “I need one more class to fulfill my minor, but the professor won’t let me into it. Should I even bother? Is it worth it?” The answer is yes. Yes, you should bother. Bother the crap out of your professor until they let you in to the class. If you’re 90% there, work to get that last 10%. That last 10% is probably the hardest, but if you don’t get it, was it all a waste? Arguably, yes. Don’t let that curve end too soon. Ride it to the top.

E: The finish line. Congratulations. You’ve made it. As a prize, you get to start it all over again.