Every fitness tip I could come up with after 21 years in the gym...
Keith Ferrara@keithjferrara
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Sep 04, 2024
~3 min read
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Every fitness tip I could come up with after 21 years in the gym and training 1000s of elite at the highest level of their sport:
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1. Reduce alcohol consumption
2. Reduce body fat %
3. Sleep 7-9 hours a night
4. Drink water + salt for complete hydration
2. Reduce body fat %
3. Sleep 7-9 hours a night
4. Drink water + salt for complete hydration
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5. Stay away from fluoride in your water & toothpaste
6. Train like an athlete for as long as possible
7. Do short sprints 2x/week (0-30m of distance per sprint)
8. Do long sprints 1x'week (>30m of distance per sprint)
6. Train like an athlete for as long as possible
7. Do short sprints 2x/week (0-30m of distance per sprint)
8. Do long sprints 1x'week (>30m of distance per sprint)
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9. Throw med balls for a total body workout (far, high & fast)
10. Learn how to do RPR for proper activation (reflexive performance reset)
11. Warmup by moving in all different directions (forward, lateral, backwards)
12. Sprint up hills for speed & power development
10. Learn how to do RPR for proper activation (reflexive performance reset)
11. Warmup by moving in all different directions (forward, lateral, backwards)
12. Sprint up hills for speed & power development
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13. Sprint with a heavy resistance over short distances
14. Sprint with a moderate resistance over moderate distances
15. Sprint with light resistances over long distances
16. Develop your aerobic system through long runs or tempos
14. Sprint with a moderate resistance over moderate distances
15. Sprint with light resistances over long distances
16. Develop your aerobic system through long runs or tempos
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17. Develop your VO2 max with interval runs
18. Get your resting heart rate below 60 BPM through conditioning (run, swim, circuit training)
19. Use unresisted sprints as your primary tool to move better
20. Jumping in all different planes of motion to build athleticism (vertical, horizontal, lateral)
18. Get your resting heart rate below 60 BPM through conditioning (run, swim, circuit training)
19. Use unresisted sprints as your primary tool to move better
20. Jumping in all different planes of motion to build athleticism (vertical, horizontal, lateral)
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21. Vertical jumps to use -- box jumps, hurdle jumps, lunge jumps
22. Horizontal jumps to use -- broad jump, double broad jump, triple broad jump
23. Lateral jumps to use -- skater jumps, single leg lateral jumps, lateral hurdle jumps
24. Use straight leg bounds to develop speed & strength in the hamstrings
22. Horizontal jumps to use -- broad jump, double broad jump, triple broad jump
23. Lateral jumps to use -- skater jumps, single leg lateral jumps, lateral hurdle jumps
24. Use straight leg bounds to develop speed & strength in the hamstrings
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25. Always sprint before your lift session
26. Always lift after your sprint session
27. Do 3 total body workouts in the gym per week (explosive, lower, upper, accessory, core)
28. Pick 3-5 exercises in the gym each day and focus on QUALITY
26. Always lift after your sprint session
27. Do 3 total body workouts in the gym per week (explosive, lower, upper, accessory, core)
28. Pick 3-5 exercises in the gym each day and focus on QUALITY
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29. Learn the Olympic lifts for a way to build strength & power
30. The squat is your best tool for developing lower body strength & power
31. The deadlift is another great tool for building lower body strength & power
32. The shoulder press is one of the best tools at building upper body strength & power
30. The squat is your best tool for developing lower body strength & power
31. The deadlift is another great tool for building lower body strength & power
32. The shoulder press is one of the best tools at building upper body strength & power
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33. The bench is a great tool to develop strength in the upper body
34. Do HEAVY RDLs to develop the posterior chain
35. Lift through full RANGE OF MOTION
36. Lift HEAVY loads to build total body strength
34. Do HEAVY RDLs to develop the posterior chain
35. Lift through full RANGE OF MOTION
36. Lift HEAVY loads to build total body strength
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37. Get really good at calisthenics (pushups, handstand pushups, pullups)
38. Eat a whole food diet
39. Take creatine
40. Take magnesium
38. Eat a whole food diet
39. Take creatine
40. Take magnesium
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41. Take vitamin D + vitamin K
42. Consume grass finished red meat & wild caught seafood
43. Consume pasture raised eggs
44. Consume organic fruits & veggies
42. Consume grass finished red meat & wild caught seafood
43. Consume pasture raised eggs
44. Consume organic fruits & veggies
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45. Use grass fed butter for all your cooking
46. Embrace FAILURE
47. Drink coffee (for health & performance)
48. Consistency is the most important tool for progress
46. Embrace FAILURE
47. Drink coffee (for health & performance)
48. Consistency is the most important tool for progress
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49. Track progress with each one of your workouts
50. Get a minimum of 10k steps a day
51. Develop a positive relationship with the gym
52. Give 100% effort every-time you workout (even if you’re not feeling it)
50. Get a minimum of 10k steps a day
51. Develop a positive relationship with the gym
52. Give 100% effort every-time you workout (even if you’re not feeling it)
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I'm putting some time aside today to talk to you guys
If you have fitness or weightloss questions, send me a DM
What are you struggling with right now that I can help with?
Nothing's off limits, looking forward to meeting you
If you have fitness or weightloss questions, send me a DM
What are you struggling with right now that I can help with?
Nothing's off limits, looking forward to meeting you
