🥋The Black Belt of Kettlebell Lifts

My Double Kettlebell Jerk Journey

As of writing this I've been training the Kettlebell Jerk for over 18 months. The first 6 months was focused on volume accumulation before adding  different variables like increasing the intensity and specialized variety.

("Specialized Variety": Practicing different variations of the same movement pattern.)

After 6 months I added the single Kettlebell Jerk and eventually the Long Cycle Clean and Jerk.

("Long Cycle Clean and Jerk" (LCCJ): Re-cleaning the kettlebell after each Jerk.)

And then synergized them into what I call "The Kettlebell Medley."

• Day 1: Single Kettlebell Jerk.
• Day 2: Double Kettlebell Jerk.
• Day 3: Long Cycle Clean and Jerk.

The intension of this approach was two fold:

1. Gather data through volume accumulation to establish how much volume I could tolerate.
2. Prepare me for my next Double Jerk training protocol.

Performance Progression Training

Another example of building one discipline at a time is training one physical attribute at a time. In the Academy we teach our students how to build a stronger, leaner, and more capable body––so they can set a better example for their family.

We do this through a concept called "Performance Progression Training" –– developing one skill and physical attribute at a time.

For example, for the first 4 months of their coaching, we build a foundation of strength using these 4 fundamental patterns.

• Deadlift and Clean.
• Overhead Press.
• Squat.
• Lunge.

Phase 1, weeks 1-4, focuses on strength and strength endurance with the Deadlift, Clean, and Press.

Phase 2, weeks 5-8, focuses on building muscle with the Clean, Press, and Squat.

Phase 3, weeks 9-12, focuses on maximal strength with the Clean, Press, Squat, and Lunge.

And phase 4, weeks 13-16, synergizes weeks 1-12.

Consistency is the Name of the Game

We do this to keep things as simple as possible for them. Why? Because simplicity leads to repeatability. Repeatability leads to consistency and consistency is the mother of success.

We call this process the "Sustainable Strength SOULution."

"Simplicity = Repeatability = Consistency"

The more simple your training is, and the fewer moving parts it has, the more repeatable your actions become. And the more repeatable your actions are... the more likely you will remain consistent with those actions for the long haul.

The same goes for developing discipline: focus on one thing at a time. The more disciplines you try to juggle... the less successful you will be. When you build one discipline at time, you allow for more constants in your training.

And that's what you want, more constants than variables

Constants over Variables

For example, with my Jerk training.

I trained on the same days (Monday, Wednesday, and Friday) and at the same time. I used the same intensity for the first 6 months –– double 24KG –– and followed the same rep scheme –– sets of 3.

When I say "consistency", I'm not just referring to "working out consistently." But, almost, every aspect of your training ought to be consistent––schedule, intensity, reps, etc.

The only variable, for me, was the volume:

• Monday: 30 minutes.
• Wednesday: 36 minutes.
• Friday: 44 minutes.

After I built a wide base I added density––more reps in the same time or the same number of reps in less time––and lastly I added intensity, the weight being lifted.

For me, this was a simple approach. Simple enough to repeat it for over 18 months. When you add too many variables and moving parts––especially if you're just getting back in shape––1.) Don't be surprised if/when you crash and burn after 2-3 weeks and 2.) You won't be able to pinpoint what's working and what's not working because you have too many variables.

I'm not saying you can't train multiple things at once––that will come with time. I'll address how in rule #5.

But I would definitely, in the beginning, work on developing one discipline at a time and then, as you progress, change one variable at a time.

The Power of Posture and Positioning

Posture is important because, it positions you in the world. It's not a coincidence that these two principles––posture and positioning––are the foundation of all strength training and marital arts.

Think about it.

The stronger and better your posture is, the better position you will be able to get in. Better positioning leads to more leverage over the weight you're trying to lift––or the sparring partner you're training with.

The power is in your focus, posture, and positioning.

Summer of 2019 I woke up one morning at @ 224 pounds.

I was about 6 months into recovery from living-liver-donor surgery and didn't recognize the guy starring at me in the mirror––with a HUGE scar from stem to sternum.

Gone was the lean 195 pound––10% body fat––physique I was accustom to, because I created habits like:

• Not drinking water.
• Drinking coffee all day and...
• Snacking on chips and junk food at the end of each day.

The list is long.

I did keep up with my strength training. Jiu-Jitsu was hit or miss each week. But my eating was absolute crap. The result?

• I felt ashamed.
• I felt like a fraud.
• Clothes were not fitting.
• I couldn't stand my reflection in the mirror.
• Again, the list is long.

A myriad of other emotions came to the surface. But I couldn't figure out why I was inconsistent––and resistant––with my eating. Until dawned on me.

I was focusing on the wrong thing.

All I could focus on was... what I was giving up. All I could focus on were the things which made me comfortable. And as a result, I was out of integrity with my values.

That's the "hidden" key to fat loss, better performance, and a better LIFE... Changing your focus.

"What fires together, wires together"

Hebbs Law states "neurons that fire together, wire together." One of our philosophies in the StrongFirst® system is "strength is a skill."

A maxim which is perfectly aligned to Hebbs law.

Here's how it works.

When you practice setting up for a heavy press or deadlift (I mean... are there any other kind of presses or deadlifts? ;-] ).

When you pretense your muscles before lifting... you're firing particular muscles at the same time.

But the firing is short-lived. Not giving your brain an opportunity to wire them––your muscles––together long-term.

This is where "Dominanta"comes in.

("Dominanta": Latin for "Dominant Thought.")

In the context of strength training, Dominanta is about shifting your focus away from the weight you're trying to lift. And this is where most people get lost in their training––and life as a whole:

• Tension becomes the primary focus and by consequence, you miss the lift.
• We place too much focus on what we're giving up...
• We focus on how "heavy the weight is..."
• And we paying too much attention to how tough the workout is going to be.

We defeat ourselves before we even get started. Here's what I recommend instead. Shift your focus to the muscles you need to fire.

Focus on your posture and positioning.

Envision the execution of the lift.

Focus on what you're going to gain–– through developing discipline –– and who you're going to be by gaining mastery over your passions.

The Quantum Zeno Effect (QZE)

Neuroscientist, Jeffrey Schwartz, calls this the "Quantum Zeno Effect" (QZE) in his book, You Are Not Your Brain.

The Quantum Zeno Effect stabilizes activated brain areas... holding them in place long enough so Hebb's law can take affect.

The QZE is "focused attention."

When you shift your focus to the muscles you need to fire, your posture & positioning, and the execution of the lift... here's what happens.

You keep neurons firing together long enough in order for them to wire together to create an entirely new brain circuit. And overtime––through skill practice––strength, and performance, become "automatic."

In the context of building habits, Dr. Schwartz said, "Repeatedly, focusing your attention on something (a thought, sensation, event, response, action), over and over. The more you sustain your focus of attention on something (i.e., the denser your attention is), the more likely a specific habit will be wired into your brain."

He calls this "Attention Density."

Attention is what drives the Quantum Zeno Effect. The more you focus your attention on something, the more dense your attention becomes. Focusing your attention on the negative in your life bring more negative experience.

The more you focus your attention on how "you can't lose weight."

How "you can't get to the next level in your strength––or Jiu-Jitsu––training."

How "you can't be the man you need to be for your family."

… The more you are going to experience that. This is the Path of Passivity. 

The Path of Passivity

Passively allowing your thoughts to control your attention. Passivity strengthens your deceptive thoughts. Allowing your attention to be focused on them in a passive way –– passively allowing your thoughts to happen to you.

Instead of actively and/or intentionally CHOOSING your thoughts.

Without focused attention becoming the strongest, most elite, version of your self your is impossible.

Too many of us live life unintentional. We go through our day passively allowing life to happen to us. This leads to victimhood.

We claim we lack time. When in reality we lack the ability to focus our attention to attain an end outcome.

James Clear in his book, Atomic Habits, says, "time magnifies the margin between success and failure. It will multiply whatever you feed it. Good habits make time your ally. Bad habits make time your enemy."

It's not "time" we lack it's habits

This is why there is no such thing as "I don’t have time." In reality what you're saying is, "I have poor habits." We don’t lack time; we lack habits; we lack discipline.

Developing the discipline of focused-attention positions you to avoid living the Path of Passivity.

A life of intentionality leads to virtue and becoming a better man. When you let your thoughts happen to you... you'll continue to repeat the same unhealthy patterns and actions. You will remain trapped in your Toxic Cycle.

I challenge you to actively choose where you focus your attention. Do not talk about things you don't want to welcome into your life.

Instead, focus your attention on what you want to experience more of––in this context, discipline in order to take action.

Focus your attention on what you're 100% committed to doing, regardless of the outcome.

The "Response Proclamation"

We teach our students a strategy called, the Response Proclamation. It shifts their focus away from their deceptive thoughts and strengthens their Dominanta to focus on what they want to bring into their life.

What dominates your thoughts leads to your results, positive and negative. Men go through life in physical and spiritual poverty because... we don’t exercise our ability to focus our attention and control our thoughts––and the meaning we give those thoughts.

Our conscious thinking mind is the outer guard to the subconscious mind. Ultimately, this is about becoming someone who focuses, which starts with seeing yourself as such.

To become a person who focuses requires a transformation of the heart and mind. By cultivating your interior life.

This is why I couldn't break through. When all you can do is focus on [enter your disordered attachment here] or what you're giving up.

It will be difficult to break through because your focus; your Dominanta; has shifted.

If you want to develop discipline so you can overcome disordered attachments to pleasure. It's essential to change your focus.

Another Purpose of Discipline

The question we want to ask ourselves––when it comes to discipline––is, "how do I want discipline to serve me?"

Because that's ultimately what we want from discipline, right?

When we frame discipline as "punishment," we become a slave to discipline. The goal is not to become disciplined for the sake of being disciplined and indulging in self-punishment.

The goal is for discipline to serve you, so you can attain your goals. Don't miss the forrest for the trees. Discipline is not an end in and of itself––like generating tension when strength training––but it can be if we focus too much on "being disciplined."

This is the whole idea of Dominanta.

3 Principles of Strength

In the StrongFirst system we follow 3 principles of strength:

1. Hyper Irradiation.

2. Feed-Forward Tension.

3. Dominanta.

Dominanta is our Focus. Remember, with the example of strength training? The primary focus should not be, "how much tension can I generate?"

If I'm pressing a kettlebell, one of our force multipliers is generating tension before we press––the 2nd principle of strength––using "feed-forward tension."

Feed-forward tension is pre-tensing a muscle––or muscles––before lifting a weight.

For example, making a tight fist (like you're crushing a half drank water bottle) and tensing your glutes before pressing a kettlebell overhead.

If I'm so focused on "getting tight" and pre-tensing my muscles. My focus, my Dominanta, has shifted and is no longer focused on executing the lift. Jeopardizing my ability to execute the lift itself.

I want to generate the proper amount of tension––we call this the Professional Application of Tension––so I can execute the Press. If I only focus on generating tension, I've become a slave to tension. Instead of it serving me to get stronger.

Same thing goes with developing discipline in our personal life.

If I'm so focused on just being disciplined I'm going to miss out on the many things life has to offer.

Discipline should be your slave not your master.

Making the Same Mistakes Twice

In Ryan Holiday's book, Discipline is Destiny, he writes about 10 people throughout history and how each of them used discipline to create freedom and attain their destiny in life.

One of them was Lou Gehrig. He said Lou Gehrig––according to his research of people who knew Lou Gehrig––never made the same mistake twice.

That's another purpose of discipline. The question is not only, "can I stay disciplined." But also, "can I learn from my mistakes as I grow along the way?"

If you can learn from your mistakes and not quit you will be successful in whatever it is pursue.

Imagine for a moment, you have a particular fitness goal. Let's say you have 50 pounds to lose. I snap my fingers and POOF you've dropped the 50 pounds.

Congratulations!

Now, a question, "Do you possess the discipline, skills, and characteristics to maintain and/or build on the 50 pound weight loss you've been given?"

The answer would likely be a resounding, "NO!"

Why?

Because you haven't earned it––nor learned your lessons. You have't developed the virtue and character to BE the results you are pursuing and have been given.

Patience Builds Your Character

People yo-yo diet because, after losing weight quickly––usually through deprivation––they lack the discipline and character to build on, and maintain, their results.

The same applies to martial arts. If I snapped my fingers and made you a Brazilian Jiu-Jitsu (BJJ) black belt. Would you possess the discipline and characteristics to BE a black belt?

There's saying in Jiu-Jitsu, "the mat doesn't lie."

Meaning, you can say you're a black belt and you can physically have the black belt. But getting on the mat and meeting physical adversity will tell the true story.

Teddy Atlas––former boxing trainer of Mike Tyson––said, "you don't know crap about someone until they are tested."

In the movie "Dangerous Minds," Ms. Johnson––played by Michelle Pfeiffer––gives her students an "A" on day 1. And they cheered. She told them, "getting an 'A' was one thing. But keeping it would be up to them."

Keeping it would depend on their lessons learned, the development of their character, work ethic, discipline, and Dominanta.

Patience and it's Relation to Freedom

I was talking with my daughter one evening after dinner. And the same question came up, "why can't I have an iPhone? I'll even take a cheap Android phone."

I said, "look, with smart phones comes responsibility. And you're only 12 years old. What also comes with smart phones is social media. Where you're exposed to false realities. Most of what you see on social media is a lie. And you know what? You're free from all of that. You're free to live your life... disconnected from falsehood. Enjoy it."

(To this day, at 14, she still doesn't have a smart phone. If you want your child’s childhood to end, get them a smart phone.)

What does this have to do with patience and developing discipline?

The very thing we think makes us slaves, is the very thing which gives us freedom. And by contrast, the very thing we perceive gives us freedom, enslaves us.

This is the "Paradox of Freedom."

In reality, we abuse our freedom to become our own god so we can "do whatever we want." Which leads us to becoming a slave to ourselves––and that's the paradox.

The very thing we think gives us freedom. Is the very thing which enslaves us to our Toxic Cycle.

The very suffering and discipline(s) we avoid because we think they will enslaves us––and remove our freedom––are the very thing which brings us true freedom.

Instruments of our damnation become our salvation.

How to Become Patient

What suffering/discipline(s) are you avoiding today which would actually bring you freedom? The quickest way to become patient... is to do things which require patience.

Some of the best forms of voluntary suffering––in order to develop patience––are learned skills.

Such as:

• Martial Arts.
• Strength Training.
• Growing a family.
• Learning a new language.
• Studying Sacred Scripture.
• Learning to play a musical instrument.

48x48x48

For me, as of writing this book, it's training the Double Kettlebell Jerk. My goal is 90 Double Jerks in 48 minutes, on my 48th birthday, and a pair of 48KG (106 pound) kettlebells.

The journey began on my 45th birthday (should you be inclined, you can follow the journey on our YouTube channel: "@thekettlebellcoach").

This goal will not only require patience to remain focused... it will also require perseverance, development of character, and the ability to learn many lessons along the way.

Training one exercise may sound "boring." But I choose to reframe that and look at it as "focused training."

And focused training requires discipline to stay "on mission."

Training Jiu-Jitsu requires patience because you're not always going to be great. Sometimes you're going to be the hammer, sometimes you're going to be the nail.

Learning a musical instrument, a new language, and growing a family require patience. When it comes to developing discipline, whether that discipline is strength training or any of the disciplines mentioned.

Be patient with yourself and what you're doing. Just know, great accomplishments take time.

Automation, the "Key" to Thinking Deeper 

The automation of discipline not only creates flexibility in your life, it also frees up your mental capacity so you can focus your attention on tasks which require deeper thought.

Automation is also about being organized––a discipline in and of itself. In the culinary arts, chefs follow a philosophy called "mise en place."

This philosophy is about cleaning and organizing as you go.

Chefs learn to keep their workspace clean and organized during the creative process of the meals they're creating.

Mise en place is about small habits. For example, putting the mixing bowl and spoons in the same place so they know where to find them. Immediately wiping off their knife so it's ready for the next cut. Or organizing their ingredients in the order they will be used.

These micro-disciplines, over time, become automatic––second nature. Freeing up mental space so they can shift their focus to the more creative aspects of their craft.

The same goes for health and fitness.

Micro-Disciplines

As I've mentioned, I've been practicing the Double Kettlebell Jerk since June of 2023. As I work through each strength training session, I focus on improving one aspect of the Jerk with each successive set.

For example, the first thing I focus on is my set up––placing my feet in the same place every time. Gripping the bells in the optimal spot for an effective Jerk, etc.

StrongFirst Certified Master instructor, Fabio Zonin says, "your set up is your first rep."

Not only is it your first rep, it's also your last––finishing how you started. When you can set up in the same position set after set, without thought.

You free up mental space to focus on the more crucial pieces of your training.

Skill-Stacking

After completing a set of three Jerks, I assess how it felt.

"Was there something I felt needed improvement on the next set?" "Maybe it's my breathing?" "Maybe it's how I catch the bells in the rack position?"

I pick one aspect to improve for the next set. What's the next thing I can improve on? What's the third thing? Etc. Etc.

After I've identified three things... I don't keep going. Because then I'm trying to improve too many variables at once (see Rule #1).

I'll choose 2-3 tops and cycle through those. Once I complete the 3rd correction, I come back to the top.

When I come back to the first correction, I focus on maintaining all skills––hitting all three at the same time, without thought.

I continue working on these skills the rest of the session until they become automatic. I do not add another discipline––or skill––until the other skills are automated.

This is something I call, "Skill-Stacking."

Another example would be the Kettlebell Swing.

The first set, I focus on grabbing the ground and driving the floor away from me. Second set, I'm intensional about tensing my abs and glutes at the top. And the third set, I dial in my breathing.

Then start back at 1 and repeat until the process becomes automatic and no longer requires thought... just doing.

The same approach can be used for the other core kettlebell exercises: Getup, Clean, Press, Front Squat, and Snatch.

The underlying benefit of rule #4: Automation is, intentionality. Being very intentional about how you do things.

This is one of our core values and philosophies at Hardstyle: being intentional with your practice vs. "working out."

Because through intentional practice you develop skill... so you can train for the long haul.

"The Way You Train, Is the Way You'll Compete"

And the skills––I.e., disciplines––you develop become your default settings. In Jiu-Jitsu we have a saying, "the way you train, is the way you'll compete."

Meaning, when fatigue and adversity hit, you will default to what you know; you fall back to your level of training. Same thing with life in general. When life hits, you will default to the disciplines––and skills––you've developed.

Here are some micro-disciplines you can start doing today to become a more dependable person.

Your "Morning S.W.I.M"

Years ago I wrote a program for our students called "S.W.I.M"

"Simple Workout In the Morning."

The concept is developing micro-disciplines which when compounded overtime would have a dramatic effect on their life and how they showed up to their day.

But their "Morning S.W.I.M" had to be simple.

Something which would only take a few minutes or less. Anything more would complicate things. This is a crucial lesson I learned from coaching over 1200 personal training clients in my gym.

The more complex life is, the more simple fitness/training/exercise––how ever you want to label it––had to be.

If you're trying to become better and know developing discipline is the key. Here's what I recommend.

Choose one or two exercises and give yourself a number to hit each day—set a target. Anything more can derail you.

For most of us in the strength training world the "perfect workout" is killing some 6-8 week kettlebell complex program (sheesh, even the name makes it sound "complex" LOL) or a fat loss program based on high volume kettlebells snatches.

Or worse… (This one of which I’m guilty as sin.)

Building a bigger deadlift with all kinds of talk about "percentages, volume and intensity dynamics," blah blah blah.

The "Perfect Workout"

But the truth is this––as much as I hate to admit it––the only perfect workout is THE ONE YOU CAN DO––week in and week out.

It must be something easy to repeat. Life is already complex and adding more stress with fancy kettlebell workouts will do more harm than good.

Sometimes only one exercise like the push-up or deadlift will do—better yet, just waking up and sitting in silence for one minute will do wonders for your health and well-being.

Once you build the habit and automate the process of moving daily—even if it's one set of deadlifts, swings, presses, or going for a walk each  day—only then can you expand on it.

Here's an example of a Morning S.W.I.M:

1. Wake up

2. Get on the floor

3. Breathe for 1 minute facedown on your belly.

4. Complete 10 push-ups

5. DONE!

Do this everyday and you will be amazed at not only how much stronger you will be but—HOW GREAT YOU WILL FEEL!

Before you get started, ask yourself, "what is the ONE THING I can do each day which will have a ripple effect on my whole life?"

Your Daily "Orange"

This is your "daily orange."

2016 I was at a business/personal development workshop called "Challenge U" in San Antonio, Tx. The theme of the event was to well--"Challenge YOU".

... get you out of your comfort zone.

... meet and engage with new people.

... and develop your public speaking skills.

The part I had a challenge with was meeting and engaging with new people. I'm a bit of a hermit.

I literally:

• Sleep
• Eat
• Work
• Train

I hardly ever go anywhere. In fact, if it wasn't for my sister, I would have never met my wife (a story for another day). On day 2 of the event one of my mentors and good friends, Brian Bohlke, was on stage giving a talk.

In his talk he shared the story of "the orange."

(Bare with me if you've already hear me tell this story.)

An Overweight Guy Named, Bart

The orange story is about an overweight guy––lets call him Bart. Bart goes to his doctor for a check up and at the end of the check up he's expecting his doctor to say, "... Ok you need to exercise and get on a diet."

But he doesn't.

Instead the doctor tells him to "eat an orange a day."

Bart, in his confusion, asks, "You mean you're not gonna recommend me to workout, eat better, or even prescribe me a drug?"

The doc replies, "No, all I want you to do is eat an orange a day."

Again, still confused, Bart heads to the local grocery store, passes right by the greeter who's always trying to offer him a sample of fresh pizza.

(Which he normally takes him up on.)

He crosses the cold glossy floor of the produce section, grabs seven oranges––one for each day––and b-lines for the express self-checkout.

3 months later...

Bart checks back in with his doctor and the Doc IS STUNNED!

Bart is 38 pounds lighter.

Doc: "WOW! you look great, what have you been up to the last 3 months?!"

Bart: "Well I ate an orange a day like you recommended."

Doc: "Bart, there is no way in the world you lost 38 pounds just eating an orange a day!"

Bart: "You're right but, while I was in the produce section, I decided to purchase a few extra items like: veggies, avocados, more fruit and even some lean meats."

Again, the doc was amazed at his progress. I'm sure you can see where this is going. The simple concept of "eating an orange a day" had a HUGE ripple effect on Bart's health.

Because discipline builds on discipline.

What's Your "Orange?"

What's the one thing you can do each day to create a ripple effect in every area of your life so you can show up better for your family? It could be anything.

Like:

• Nutrition: Maybe drinking a big glass of water every morning, taking your multi-vitamin or skipping fast food for dinner.
• Exercise: This could be as simple as waking up in the morning and sitting in silence for 1 minute or grabbing your kettlebell and doing 1 set of 10 deadlifts.
• Business: Talk to one new person a day or text one customer per day to see how they are doing.
• Relationships: Having dinner with your spouse or playing with your kids (this is one I'm working on personally).
• Spiritual: Praying before each meal and give thanks for a new day each morning.

For me... it's praying my Rosary and reading Sacred Scripture for 96 minutes––10% of my waking day––while in adoration before the Blessed Sacrament.

This is what centers me for the day. It refreshes me. Focuses me. And keeps me moving forward.

Your Morning S.W.I.M will be your “Daily Orange."

• Breathe for 5 minutes in silence in the morning.
• Write down your goals, after all—how can you follow a plan if you don’t have a goal? (If you don’t know where you’re going, any road will get you there.)
• Complete one simple exercise—JUST ONE!

Advanced Basics

"Advanced Basics" is a philosophy I've developed where the aim to intentionally perfect "basic" principles. Which in itself possesses it's on complexity.

The most successful humans in the world are masters of the basics and one of the most important “basics” to master in your day is—SILENCE.

Ask any successful person and they will tell you they start their day with silence/meditation and aim to tackle the ONE THING in their day which will have a ripple effect and set the pace for each day’s success.

And that ONE THING is likely going to be—EXERCISE!

The "Secret" to Bart's Success

One thing Bart didn't realize was, the "secret" to his success was the alignment his actions to the "5 Rules of Discipline:"

1. Building one discipline at a time––the orange.

2. Dominanta––shifting his focus from the pizza guy.

3. Patience––stayed committed and didn't jump ship.

4. Automation––once automated, he add new disciplines.

5. S*****y

The "plan of action" was in him innately.

We know what we ought to do. But we lack courage to do it. And we will either start the journey voluntarily or through catastrophe.

When you create a healthy routine... you grow in virtue and develop the soul. After all, that's what virtue is, healthy habits.

Developing a repeatable fitness routine––through micro-disciplines and repeating them until automated––is the sure way to grow in virtue.

As discipline builds on discipline, virtue builds on virtue.

For Strength Training and Martial Arts

From a strength training and martial arts perspective, this is where you can practice multiple disciplines at one time.

Where we overcomplicate things is trying to develop multiple skills and multiple "games" ("games" is a Jiu-Jitsu terms for "style.") at the same time.

I see this all the time, athletes want to learn "spider guard", develop their "top game", improve their "knee-cut" game, etc.

I get the same kinda questions, about strength training, on my YouTube channel.

"Any tips on balancing and trying to improve the double clean, clean and jerk, front squat, and the single snatch while also doing calisthenics basics and loaded carries plus sprinting?"

(This was a real question. Verbatim.)

The ability to train and build multiple disciples is an EARNED skill; even then I would be cautious.

"Easy" is earned.

Develop the skills in one area of your game before you add another game/skill to your arsenal.

After years of experience with strength training, I continue to keep things as simple as possible.

Look at the approach I took with the Jerk––and deadlifting a barbell, ONLY, for 90+ days.

I practiced the Jerk exclusively over for 15 months before I added an additional exercise. At the end of 2024 I added the Double Kettlebell Front Squat (DFSQ) on "in between days"––e.g., Tuesday, Thursday––with a pair of 40kg (88 pounds each) kettlebells.

Because I wanted to get comfortable carrying 40's––which I haven't used since, at least, 2019. The DFSQ will development my core and legs to build "the drive" needed to get the 40's overhead.

A 3rd exercise I've added is the Double Clean because... in order to have a good Jerk you've got to have a good double clean.

As I get closer to jerking the 40's, the 44's, and the 48's... the clean needs to be dialed in. As there is no room for error at this intensity.

If the clean goes bad, the proceeding Jerk will be bad––or missed all together. Remember, we default to our level of training––and the skills we've developed.

More Principles than "Rules