1. Movement should look beautiful and flow naturally like water.
2. Basing your training progress on muscular strength is not wise; tendons and ligaments take longer to adapt and recover than muscles.
3. Quick micro-bursts of load at higher volumes is optimal for developing tendon strength, but this type of training must be progressed gradually and carefully along with other factors.
4. Grip and forearm strength is an often overlooked key to upper body strength, along with scapular control.
5. Rope climbing is better than pull-ups, but rushing into it without adequate preparation will cause injuries and elbow pain.
6. Developing NEW skills and capabilities all the time, not simply exercising, is the key to longevity.
7. Train movement patterns, not muscle groups.
8. Average people always want to skip the basics, but mastering the basics is what separates excellence from average.
9. People who exercise and workout without attention to mobility are working against themselves. Period.
10. For truly worthwhile training progress, think and plan in YEARS, not weeks and months.
11. Measure and record your training progress.
12. Learn from all sources outside the box you're accustomed to otherwise you will severely limit your growth.
13. Most adults are extremely fragile from lack of body awareness and mobility, 'Strength' is not actually the biggest issue in most cases.
14. Isolated therapy or treatment of any kind is insufficient for rehabilitation without full body movement development; it actually makes no sense if you understand that the body is a system, and how systems improvement works.
15. Address your biggest imbalances and weaknesses because that is where injuries will likely happen.
16. People who just do cardio or high intensity workouts all the time are doing themselves a huge disservice, especially long-term.
17. Due to modern lifestyles and environments, not being conscious about your body, movement, and training is committing slow suicide.
18. When you accept discomfort as a requirement of growth, you will deal with it happily if growth is what you're truly after; but if satisfying your ego is all you're after, then you will quit easily and avoid doing what's truly needed.
19. The unprepared hope for good luck.
20. For most adults, mobility should be the focus of their training.
21. Run-of-the-mill exercise programs typically pay little or no attention to the role and complexity of the nervous system - that is not good. The body is not a mechanical machine.
22. True strength adaptation occurs during the recovery phase of training, but that is the phase that most people don't understand or treat with great care.
23. You should be able to do something slow before you think about doing it fast; earn your speed.
24. Joints should be trained and strengthened in all angles and planes; traditional exercises do not account for this.
25. The stronger the average person at the gym, the stiffer and more out of balance they tend to be with no mobility or proprioception; drop the ego and progress with baby steps or suffer the consequences later. It doesn't pay to be like a refrigerator. Especially as you age, you will start to really wish you spent more time on mobility.