If we are not seeing progress in the right direction within an expected length of time, we must change things up. If we are not evaluating, then how do we even know if we are making progress at all?

A player’s lean body mass has effect on the optimal mode of programming and dictates the methods you should use to improve athletic performance.

Perform aerobic workouts in very little time and not much space with Tabata training. Body weight Tabata box squats are what Scott Yard chose to end his squat and pull workout with.

Is your weight gain taking you to the point of diminishing returns?

Muscles are just plain dumb.

Barring the obvious exceptions of sumo wrestlers and single heavyweight lifters, nearly all athletes could benefit from more relative strength.

In my first article on body weight training titled “30 Days Without Weights,” I spoke about the many benefits of using body weight training during a training phase.

I’ve trained many high school athletes. They all come to me wanting to perform better, look bigger, be stronger, and run faster. I’ve seen athletes put on 30 lbs of lean muscle, increase their vertical jump by six inches or more, and slash time off of their 40 all while increasing their agility and flexibility.

I believe that it’s part of my job as a fitness expert to bring the science to you. Much of what is currently out there is based on nothing but tradition and acceptance. You can do what you want with the information I’m going to present, but all I ask is that you at least give it some thought.

The squat is the unrivaled king of all strength training exercises. It is unparalleled in its overall effectiveness at taxing the entire body. The ankle, hip, and knee joints are all in motion, ensuring that nearly every major leg muscle is utilized. Additionally, the hips, back, shoulders, and abdominals are also stressed.

Applying the principles of scientific training, I have come up with ten (and a half) training guidelines for the combat athlete who must be present to ensure competitive success.