by Dana Cavalea July 08, 2020


Hi Team... 

Years ago, I remember being on the back fields during Spring Training at Steinbrenner Field in Tampa getting ready to condition our players...

Specifically our pitchers...

Man, did they hate running...

When I gave it more thought, I realized WHY they hated running or any conditioning/ training for that matter...

Now, you may be thinking, how could professional athletes hate training?

Well, this is more common than you think- they are not that much different than you!

They would rather be doing something else.. like playing baseball... but, in order to be great at anything, it takes work.

It takes daily focus. 


So, what I realized that day is if I put an exact amount of time to the conditioning, they knew exactly what they were in for, how to manage their effort, emotions, and workload.

That is exactly what I did.

I put TIME to their work.

For example- conditioning today will take 12 minutes... and here is WHAT we are going to do for those 12 minutes. Clear start. Clear stop. Clear workload.

What if you approached your training the same way?

What if you looked at everything you do from the standpoint of time?

  • Clear start.
  • Clear ending.
  • Clearly defined scope of work.

Do you think you would be more efficient? Yup.

Do you think you would improve your overall results? Yup.

If you get the timing right, do you think you would avoid fatigue? Yup.

These are the benefits of using time and managing your clock well.

Too many just float- and let time tick away.

If you own your schedule- you own your life.

If you can do everything work related (professional, personal, physical) by clearly defining time parameters and scope of work your life will change drastically.

Personally, when I workout and train, I give myself a HARD-35.

Yup. 35 minutes of continuous, circuit based work.

The scope of work is:

5 minute warm-up: 30 seconds each of High Knee Runs, Butt Kicks, Jumping Jacks, Squats, Shuffles.

I go through this 2x for a total of 5 minutes...

Next, I rotate between: Conditioning, Upper Body Strength, Lower Body Strength, and Core + a 1-Minute High Knee Run.

I do each of the above exercises for 1-minute- which equals 4 minutes of strength/ conditioning + 1- minute hard in place run...

Total = 5 Minutes

I repeat this 6x.

6 x 5 minutes = 30 minutes + 5 minute warm-up = 35 minutes.

Full effort.

35 minutes start to stop.

Calculated. Planned. Working the Clock.

Clear start..

Clear end..

Clear scope of work..

Make sense?

You can do this with anything.

And the best part is: WHEN YOU ARE DONE YOU ARE DONE.

Think about how much more you can get done!

That is working the clock.

That is how you win big, have more fun, and unleash higher levels of productivity.

Let's GO!


**Last week, I interviewed Dr. Nicole Saphier from Fox News who talked about improving your health. She was great. Give it a watch! Click here.


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!

2 Responses


January 10, 2023

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March 18, 2021

Muchas gracias. ?Como puedo iniciar sesion?

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