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5 Rules To Make You An Athletic Machine For A Lifetime!

5 Rules To Make You An Athletic Machine For A Lifetime!

by: Brandon Richey–Get Free Updates And Training Guides Here

5 Rules To Make You An Athletic Machine For A Lifetime!


Ok today is going to be all about how to keep the ‘ole blade sharp! That’s right, time and time again I cover strategies on training and physical development and some things may look familiar and some may be a new idea for you, however today is just one of those days where a good reminder is in order. Keep on reading to be reminded my friend.

Keep The Blade Sharp…

Keeping the blade sharp is a phrase I like to use to refer to one maintaining physical prowess. Mobility is the fountain of youth and if you don’t believe me just take a look at what immobility does to a person. It’s pretty much a death sentence. So today I want to talk about what measures you can take on a regular basis in order to make you maintain that athleticism for a lifetime! 

Rule #Numero Uno: Stress Your Body Regularly! 

I know I may sound like Captain Obvious with this rule, but give me a chance to elaborate. I don’t necessarily mean solely getting to the gym with regularity, but rather literally finding ways to stress the body on a regular basis throughout the course of the day. This is something that can help you to maintain a solid level of strength and to help you to maintain a certain level of control with your body by keeping your mind in tune with it. 

Here’s a way to stress your body regularly!

Authentic RKC Kettlebells

One way to do this is by practicing various “miniature bouts” of strength drills spread out over the course of a day. It could mean that you practice hammering out a set of push ups, a set of pull ups, or just by engaging in a bout of isometrics. Whatever your method you will maintain and even build on a significant level of strength should you commit yourself to the cause. 

Rule #2: Lift Some Heavy Ass Weight!

Once again the name of the game is progressive overload! It amazes me when I hear people say things like “Well I don’t lift heavy anymore.” I always reply with “Well why the hell not?” 

You see the point is that “heavy” is a relative thing. It’s relative to the individual and what that person is capable of doing. If you happen to be Paul Bunyan strong and can back squat 300 pounds with relative ease then that 300 lbs. is not that heavy for you. However, a 100 lb. squat may be heavy for the next guy.

The point is that you should not put a limit on what you perceive to be heavy or difficult. The goal is to make yourself better today than you were yesterday and if that means that the weight that was heavy last week isn’t so heavy today then you’re doing something right! 

Make sure you’re doing your body right with these!

Raising the Bar The Definitive Guide to Bar Calisthenics

Rule #3: Do Some Sprinting! 

You read that right my friend. Making sure you maintain some explosiveness is key to keeping the blade sharp! Mixing in a few sprints a couple days a week is a great idea. Not only will you build on and enhance your aerobic/anaerobic capacity you’ll be stronger for it as well. 

Sprint work consists of effective work to rest intervals which will in turn feed the success of your strength program as well.  This is the answer to your “cardio” and it beats out a treadmill every single time! 

Rule #4: Throw Something! 

If you look at the history of mankind the ability to throw objects has been a necessity regarding survival. Now when I say throwing I don’t necessarily mean just skipping a rock across a pond. I mean that’s fine, but what I’m talking about is the ability to pick up awkward objects and throw them with purpose and control. 

The ability to toss around a few bales of hay, bags of feed, fertilizer, etc. are all necessary physical demands for working life skills. This kind of stuff goes hand in hand with being able to have enough physical function to get the job done. This is the kind of stuff humans are made to do, not sitting in a cubicle 8 hours a day. Go throw something. If you don’t have a bale of hay then use a medicine ball or sandbag. Just throw something!

Rule #5: Tote Something

One of the most basic things you can do is to just walk around carrying a weight of some sort. This is one of the most practical functional needs involving the development of core stability, yet many trainees neglect practicing this in any form whatsoever. 

All you need to do is throw a sandbag on your shoulder and walk across your yard, pick up some dumbbells to do some farmer’s walks, or hold a kettle bell at the rack while walking a designated distance. The movement is simple. Note I said it was simple, not easy! 

Here’s some other simple, yet NOT easy methods! 

Convict Conditioning 3, Leg Raises: Six Pack from Hell

I hope you enjoyed today’s post, because I sure did! You might have noticed that I’ve been a bit quiet lately on getting out the content, but this has been for good reason. I’ve had to make some changes to the site in order to better serve you. 

Also in case you missed it I also launched a new campaign this past week selling my brand new line of athletic shirts! In case you missed that there are only 10 hours left on this campaign for you to get yourself one of these shirts so you can sport around the new BRF logo! Check them out here. 

Once again it’s great to be back with new content and I apologize for the delay of getting out some new information over the past few weeks. Remember that anyone can train hard, but only the best train smart! 

Related Articles: 

The Power Of Anti Movement Strength

The Declaration Of The Push Up…

Examining The Kettlebell Swing; Good For Strength Or Not?

5 Rules To Make You An Athletic Machine For A Lifetime!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

This Post Has 4 Comments
  1. Right on point as usual with the rationale accompanied by some practical examples to get people moving off of center and into the mix. I keep a band or two and a CoC gripper in my bag that goes to work with me. I’ll do some band work, smash the gripper a time or two and then go back to the business of work.

    Through-out the day, some single leg pistols, a few push-ups, grab a stair in the stairwell for some pull-ups, and then walk rather than take the elevator. I mix it up and it helps keep me mentally fresh as well as physically charged. I don’t walk into the gym having sat on my ass for 8 hours, my metabolism in the tank, and low energy pulling me down.

    As you noted, it’s simple and simple does not equal easy. However, anyone willing to put in around 30 consecutive days of consistent effort will find themselves rewarded with a new set of habits that are both helpful and healthy. Not much of a price to pay. Well done again, Brandon.

    1. Thanks so much Doc! By the way I did notice your comment on the Form or Function post the other day. I did not ignore it I just could’t respond as we had to move my site to another server and some of the comments are in the process of being moved back if that data wasn’t lost.

      I apologize for not being able respond, but my web guy has gotten the site moved and has done a tremendous job of helping me to get things rolling again.

      As far as stressing the body on a regular basis it sounds like you have it down to a solid method that works for you. This is awesome and you are exactly right when it comes to people just making themselves maintain a steady course. This is the key and you have definitely proven that with your own method. Thanks again my friend and that’s an awesome program you’ve got set up!

  2. Thanks for the post Brandon. Some killer stuff in there. I have been doing the farmer carries with kettlebells lately. They take the conditioning and strength to another level. That and some high powered swings really get my heart pounding.


    1. Chad that’s fantastic! Making sure you include some basic movements within the scope of your strength program is vital.

      It’s funny how many people neglect the very basic things which are the very things we need to maintain in order to have a functional day to day life.

      Another farmer’s carry that I like to do is with bringing my groceries in to the house. I refuse to make 2 trips so I load up for one hell of a farmer’s tote with all those grocery bags! 🙂

      Keep training smart!

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