Constantly varied, functional movements performed at a high intensity. Combining plyometrics, olympic lifting, climbing, pulling, throwing, jumping, pushing, and endurance.
All movements and all weights are scaled to your specific ability.

World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
■ Regularly learn and play new sports.

GENERAL PHYSICAL SKILLS
If your goal is optimum physical competence
then all the general physical
skills must be considered:
1. Cardiovascular/respiratory endurance
- The ability of body systems to
gather, process, and deliver oxygen.
2. Stamina - The ability of body systems
to process, deliver, store, and
utilize energy.
3. Strength - The ability of a muscular
unit, or combination of muscular units,
to apply force.
4. Flexibility - the ability to maximize
the range of motion at a given joint.
5. Power - The ability of a muscular
unit, or combination of muscular units,
to apply maximum force in minimum
time.
6. Speed - The ability to minimize the
time cycle of a repeated movement.
7.