The Quick and the Dead: Total Training for the Advanced Minimalist

As we age, speed goes first, strength next, and endurance last.

use the highest cadence possible without compromising the power or cutting the ROM.

The most multipurpose loads are speed and power. They trigger biochemical changes that are a foundation of not only speed but also of strength and endurance...Strength

On any given day, bad guys may have some ideas other than a heavy squat.

Per Russian poet Yuri Levitansky: Each chooses for himself His woman, his faith, and his road. To serve the Savior or the devil, Each chooses for himself. Each chooses for himself The words to love and pray. The blades to fight Each chooses for himself. Each chooses for himself His shield and armor, staff and rags. The measure of the final penance

you could do some other stuff right after—strength, aerobic endurance, etc.—but you are done with speed and power for the day.

you must be strong first. Once you are strong—even kind of strong—consider shifting your focus to power.

war is not the only such environment. Less dramatic but equally unpredictable are a suburban house full of kids or a start-up campus. Hence, most adults should model their training on that of warriors rather than athletes.

The myokinase system ekes out some energy by breaking off another phosphate group from the “A-frame.”