*If you want to develop athleticism, shed bodyfat, get strong AF AND prevent boredom in your training you need to include speed, strength and high rep muscle building work every week. There are many different ways to organize your training to include each of these qualities, ill get more in depth next week. Check back.

 *Why doesn’t anyone care about sleep? My favorite part of my life getting shut down for nearly 3 months was getting 8 hours of sleep each night. If you are training to pack on muscle, strength or improve speed and power, the magic doesn’t happen in the gym, it happens when you are snoozing. Get your 7-8 hours a night.

 *Salt might be the most underappreciated supplement this time of year. If you are dehydrated, you can’t train and a little extra sodium can go a long way towards fluid retention. Try adding a bit of salt to your pre workout meal.

 *Are you slow or do you just play slow? Are you a step behind because you physically lack speed or do you have a hard time actually keeping up with the systems and nuances of the game itself?

 *If you are training to build muscle, you need to push your sets close to muscular failure. Your body will give you some warning signs as you approach failure and at this point you need to pay attention because these reps are critical for building muscle. As you near failure, the movement speed will start to slow down. As your speed of movement begins to slow down, this is where you should really push to perform a few extra reps. There is some science to back up the notion that the reps that occur after movement speed slows down due to fatigue are the reps that build the most muscle.