What’s one performance mistake you made early on that you’ve since fixed? Early on, I treated recovery as optional instead of mission-critical. stacked hard lifting, running, and jiu-jitsu with minimal sleep, poor fueling, and no structured deloads. Performance plateaued, injuries crept in, and my readiness suffered. I fixed it by programming recovery with the same discipline as training: - Sleep became non-negotiable - Nutrition aligned with workload and body composition goals - Mobility, soft-tissue work, and aerobic base work were scheduled, not improvised - Training intensity is now managed with intent (RPE, volume control, deloads) Result: better strength retention, faster recovery between sessions, fewer injuries, and consistent performance under load. Lesson learned: Training builds capacity. Recovery unlocks it.

Team, We’re already in Week 2 of 2026—and it’s been a wild start on my end. New country, new job, new house, and a new team to train with. A lot of change, but all good things. I hope your year is off to a strong start as well. 🚨 Regular posts resume this Friday, and we’re kicking off a new February challenge. 🎁 This month’s giveaway: a black Warhammer Fitness Duffle/Gym Bag (image attached). How to win: The member who engages the most—likes, comments, posts, reacts, and shares—will take the top spot on the leaderboard. ⏰ Deadline: February 28th, 2026 at 6 PM 🏆 Top of the leaderboard wins it FREE. Let’s make February competitive. Let’s make it fun. Let’s get after it. 💪

In my gym I have been relied on to coach/teach. Does anyone have suggestions to get reps in on the techniques as well as coach the students?

FATS — Hormones, Joints, Long-Range Energy Role: Hormone production, joint health, long-duration energy General Intake: 20–35% of calories or 0.6–1.0 g/kg/day Athletes Keep fats moderate Omega-3 focus for inflammation control Soldiers 0.8–1.0 g/kg/day Supports long-duration operations and load-bearing Grapplers 0.6–0.8 g/kg/day during weight cuts 0.8–1.0 g/kg/day during maintenance Avoid heavy fats pre-training

Role: Energy for conditioning, rolling, rucking, sprinting, and cognition General Intake: 3–7+ g/kg/day Athletes 4–7 g/kg/day based on volume Carbs centered around training windows Slow carbs during the day; fast carbs peri-workout Soldiers 3–6 g/kg/day, increased during rucks, field ops, and long events Carbs before endurance work Sustained carbs for long-duty periods Grapplers 4–7 g/kg/day to support explosive rounds Pre-training: 1–2 g/kg Liquid carbs + fruit during intense sessions