by Dana Cavalea December 14, 2020

Hi Team...

Hope you had a great weekend....

Over the past 10-days, I have been experimenting.

And, when Coach experiments, he likes to share with you......

So, over the past several months, maybe even longer, I have been working out and doing body-weight circuit training.....

My goal was to lean out... get more efficient... and improve my overall health/ conditioning profile....

In the first few weeks... I liked it.

I felt like I was getting healthier and better conditioned....

Then, after about 8 weeks of using this method... the results seemed to have stopped.

I was still doing the program- but, was not making really many gains and it was becoming a bit boring and arduous to get through...

Each time I did it, I would check out more and more...

I would not feel much gain..

Can you relate to this?

Maybe, for some of you, you have been on the same workout or walking or running program for so long that your body no longer gives you anything back...

Maybe, you show up, put the time in, but are stale and reaching a state of plateau. 

It is normal.

The body, I have found can do the same thing and make gains for about 8-10 weeks...

Then, you must change.

In sports, when we develop training programs for athletes, we use two principles to guide their growth and development...

1. Periodization...

2. Progressive Overload...

Periodization simply means we look at their year as a whole and break the year down into 4- Macro Cycles (Quarters), 12 Meso-Cycles (Months), and 52 Micro-Cycles (Weeks)....and then we give each of the above a goal/ theme.

This way, the athlete never gets bored or adjusted.

Now, progressive overload means we are giving the athlete more load, either weights or volume (amount) each time they train until they hit the wall.. then, we stabilize and push them from that point....

Ok- Coach, what the hell are you talking about?

Simply this: I changed my routine to aggressive weight training for a 10-day period and made more physical (And mental) gains in 10-days than in the final 4-weeks of my last program.

I CHANGED.

So should YOU. (when it is time)....

Because CHANGE leads to results.

You see, there is a BIG DIFFERENCE between just showing up and actually diving in and doing the work...

Doing the work with intensity, passion, juice, and fire....

Doing the work with a knowingness that you will achieve your goal and desired outcome(S)....

There is a big difference between Exercise vs. Training....

Training is a planned event over a 365 day period...

Exercise is something you do when you get around to it usually at lower levels of intensity.... 

There is a difference between a casual attitude as it relates to hitting goals and an attitude of full, 100% commitment. 

I need you to start the process of going from interested to committed. 

We have just a few weeks left in the year...

I need you, for you, to spend the next two weeks aligning your mindset, words, and actions so you can be ready to hit the ground running come 2021....

It is time.

Get serious.

Stop putting yourself second.

Start digging in and getting laser focused on what you want to accomplish.

If you need help- I am here for you.

Let's GO!

Your Coach,

COACH DANA CAVALEA

**Last week I sat down with John Brenkus from ESPN's Sports Science- he shared some great lessons on Going For It! Click To Watch.

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!


Leave a comment


Also in Champion Leadership Blog

Your POF- Point of Focus Matters...
Your POF- Point of Focus Matters...

by Dana Cavalea September 21, 2021

Read More
Are You Feeling Anxious?
Are You Feeling Anxious?

by Dana Cavalea September 20, 2021

Read More
This Is a  (HUGE) Problem....
This Is a (HUGE) Problem....

by Dana Cavalea September 17, 2021

Read More

Want to Know the 7 Surprising Things Ultra-Successful People Do Differently?