Mindfulness ✪

To be conscious or aware of something

Are you moving forward or just getting better at running in circles?

Mentionable ✪

Refer to something briefly without going into detail. Important or noteworthy, memorable

Power

Goal: rate of force development, how FAST you can move load and create force

Example of how this may be programed: ~75-85% (of your 1RM for main lifts, 8RM for auxiliary lifts) for 2-5 reps for 3-5 sets

Why: this athletic quality combines strength and speed which in sport is a very important combination. For the average, non-elite athlete this quality is still important because it has a very high neural component (ex: reaction time) so it’s still good to keep this as part of your training plan.

*note RM stands for Rep Max. So if the heaviest you can squat is 100 lbs for 1 rep, your 1RM would be 100 lbs for your squat. 8RM would be the heaviest load you can lift for 8 reps of that specific exercise.

Motivation ✪

Meant to inspire: being mentally stimulated to do or feel something

"There is no elevator to success; you have to take the stairs." — Julie Rice