(Breather) For the past 10 years, I have modified my fitness regimen away from narrow endurance focus (including the extremely health-destructive chronic cardio training regimen that I followed as an elite competitor for 15 years) to a more balanced regimen featuring comfortable aerobic workouts (i.e., jogging daily with dogs), regular brief, intense strength training sessions, and occasional all-out sprints. It takes time, research, and a lot of trial and error to find out what works for you. A decade into this process of modifying my ever-evolving routine and here’s what I’ve come up with:

Establish a Flexibility/Mobility/Wakeup Call Routine. This is fairly new to me, something I started doing around 2 years ago. Check out my YouTube video here and note that I’ve found moving my practice from the bed to the floor has yielded even better results! Increase General Everyday Movement. This one’s easy – just move! The goal is to break up the prolonged periods of stillness that most of us experience during the work day. Just freaking walk! Walk where you can, whenever you can, take the stairs instead of the elevator, and aim for frequent, very comfortable jogging (HR 130 bpm max) for 20 – 30 minute duration – something you can do with your  friends, your partner, your dogs ….and then there’s also one of my favorite ways to move: the Unfrozen Caveman Runner! And don’t forget that foam rolling actually counts as movement too! Incorporate Micro-Workouts. These are brief efforts of explosive strength over the course of the day, one of my favorite fitness breakthroughs in recent memory. For example, hauling off a set up chin-ups when you enter that doorway, or doing a set of deep squats in your cubicle during the workday. Bring Brief Strength Training into the mix. It only needs to last anywhere from 5-20 minutes, 2-3 days a week. Save the extremely high intensity full-body work exercises (Schlepmo type-stuff—go hard or go home!) for the gym or outdoors. Full Strength Sessions should consist of 5 sets of 6-8 deadlift/ 5 x 12 pullups. Or Cordz. This should take approximately 30-45 minutes. All Out Sprints. Do this weekly. After 12 years of draining workouts (soreness, fatigue, etc.) I transformed my approach with Dr. Craig – HIIT v HIRT. 8 x 60m on field. Luxury rest intervals. 4-10. 10 minutes of quite challenging technique drills. TIMESTAMPS:

Do your fitness goals fit into the reality of your real life? [04:35]

Brad suggests you custom design a routine for yourself that will fit into your flexibility needs. [07:20]

Move more every day. Take breaks. Walk. [09:18]

Adding other micro workouts during the day is easier than you think. [11:31]

At the gym, even once a week, high intensity explosive workouts works. [15:22]

Don’t forget to sprint. [16:47]

So many factors go in to the concept of anti-aging. [19:41]

Do not reach for your phone first thing in the day. [20:09]