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Why we train the way we train:

Twenty-five hundred years ago in a Greek colony, a wrestler by the name of Milo carried a bull on his shoulders day after day. He began when it was a calf, and as it grew so did Milo’s strength. Though he probably didn’t know it at the time, this was the birth of progressive overload and the foundation of exercise selection and programming.

Putting it into practice:

Safe Exercise

  • If it hurts don’t do it

  • If a physical therapist, doctor, or chiropractor says don’t do it… don’t do it

Incremental and personal

  • Small increase in intensity over a period of time (progressive overload)

  • Specific assistance exercises for weaknesses


  • Workouts throughout the week should be as complete as possible

  • Cover all major muscle groups

  • Isolate weaknesses

Must specifically combat sickness and aging

  • Multi-joint movements that mimic activities of daily living

Should be as efficient and simple as possible

  • Simplicity that will promote program adherence and participant competence.