by Dana Cavalea March 19, 2018

1 Comment

Hey Team..

Just got done with my morning running program... 

Finished my venti green tea  (unsweetened) from 4-Bucks (Starbucks)...

And am ready to give you some training advice...

I know over the past few weeks I have been on a mindset kick...

But now we are going to talk training..

You know my 4-Drivers of Performance (Mindset, Training, Fueling, Recovery)...

And now.. we need to put the Training Driver into play...

Training: the action of undertaking a course of exercise and diet in preparation for a sporting event. (this is by definition)

I agree with it, but the words structured, progressive, and planned should be used.. as well as the word "intensity"...

You see, most people DO NOT TRAIN... they exercise..(big difference)!

Exercise: Low intensity, slow burn to no burn, durational, non-challenging, work till comfortable activity offered in a class or personalized format.

Now this is my definition of course, but it is the reason why most people fail.

Most people are just guessing each day  and do what they "want" or feel comfortable doing.. which is the first mistake.

Training is about adding more volume and intensity each time you train, which symbolizes advancement... progress, gains....

That is the only way to drive your performance in the forward direction..

And training, is also composed of the following parts:

  • Soft-Tissue Work (Foam Rolling)
  • Active Stretching & Mobility Work
  • Pre-Hab (Injury Prevention)
  • Movement Training (Linear/ Lateral/ Plyos/ Hops, Jumps, Balance)
  • Conditioning (Aerobic & Anaerobic)
  • Weight-Training

Now, when you look at the above, if you are just doing an aerobic class, you can see how incomplete your training really is.

Same goes for those that are just doing weight training. INCOMPLETE.

If you are not working on all aspects of the "TRAINING" DRIVER.. you are going to feel like crap... either now or eventually...because you are not addressing the body in totality. 

So what do you do?

Get a plan... prior to engaging in your "training".. you need a comprehensive plan.. 60-75 minutes in duration, 3-4 days per week.. so you can start "training" correctly... 

A comprehensive plan can change your game... 

An incomplete plan... can break you and your game...

So whether you are an athlete, coach, or somebody looking to prepare to WIN in sports and business... it all comes down to your training.... but planning to win is the key to successful performances...




If you are interested in a custom coaching plan, I am going to be opening a few spots to my online coaching program & team. You get to work with me directly!

Click Here to Read About my Coaching Program & Apply Using Link on Bottom of Page.

Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


February 01, 2023

Very helpful advice in this particular post! It’s the little changes that make the largest changes. Thanks for sharing!

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