When Maximus began a process of leaning-out he had a lot of margin (measured as extra calories) to work with. Cutting back drove fat loss without compromising performance because of the starting buffer.

We uploaded a new program today: "Operator Fitness IV (Strength)". Full Members Only.

We have uploaded a new knowledge article entitled "Hydrate Or Die? Part II". Full Members only.

Today we posted two more of our "5 Question" videos. They feature Thomas and Jenny Bradley and are for Limited and Full members only.

Hard work and meaningful practice pay off

Today Rebecca Clayton and Lyn Christian are featured in our "5 Questions" video series. They are for Limited and Full Members only.

We have posted a new "Globo Gym" style program to the Training section of the website. It is available to Full Members only.

Today Paul Roberts and John McKean are featured in our "5 Questions" video series. They are for Limited and Full Members only.

We have posted a new program entitled "OPERATOR FITNESS III" to the training section. Full Members only.

We have uploaded a new knowledge article entitled "Hydrate Or Die? Hardly" to the knowledge section. Full Members only.

We have posted the third month in our "Cycling" programming series. This program is available to Full Members only.

Not having equipment is just another excuse. The real problem is that there is a lack of will power and desire. Even without equipment you can build a high level of fitness. The only limits you will face are the limits of your imagination and creativity.

With last night's win Jose is now 7-0

We have just posted a new "Globo Gym" program to the Training section. This training plan is available to Full Members Only and is geared to members who only have access to a standard big box style gym.

'FYF' 1-11-13 was one of the most fun Friday's we have had around here in a long time. It made for some very entertaining video as well. The video is available to Full and Limited Members.

You can work hard everyday but working hard isn't always enough. To truly succeed you need to work both hard and smart. Knowledge is the key to everything. With a good work ethic and the proper knowledge to use that work ethic to the best of your ability you will really be able to do some things.

Today's 'FYF' video features a lot of jumping. Limited and Full members have access to the entire 'FYF' library.

James and Blade at the 2013 Wasatch BJJ Youth Tournament

We have posted a new mass gain program in the training plan section. The program is for Full Members only.

'FYF' 12-28-12 featured some hard training and some good laughs. As important as it is to work hard it is also important to enjoy it. When you enjoy what you do success comes much easier and is much more rewarding.

Day one of the Gym Jones "Fundamentals" seminar. I am extremely fortunate to wake up everyday and do something I truly love. I get the opportunity to work with like minded individuals, I get the opportunity to better myself, and most importantly the opportunity to help to better others. Thank you to everyone who came this weekend. It was fun to teach, make new friends, and as always, lead by example.

One of the benefits of being a Full Member is access to our entire video library including all of our 'FYF' videos.

A scene from one of our 'FYF' workouts. Our 'FYF' videos are available to both Limited and Full Members.

Maximum output can be defined by many things. Load is one way. Speed is a factor too, rate of force development vs total force developed. We can train maximum output with a simple jump. All-out effort is the key, and undertaken in a well-recovered, fresh condition.

If you can do 10 sets of 10 reps then you are not developing strength. You may be improving strength endurance, if the load is adequate. You may be improving the rate of recovery, if the rest intervals decrease over the course of a micro-cycle. You may be ... hell, no matter how we characterize it we are still talking - generally - about improving efficiency.

On Thursday Stew maintained an average of 1287 watts for 30 seconds on the AirDyne. This was the last of 20 30-second intervals with 90 seconds of rest between each. Relevant to today's post, was he training peak output at that point or did accumulated fatigue prevent him from reaching a true max effort? Of course, 30 seconds is too long to train true sprint capability so it's moot. Yes, it was hard, and totally ruined him but was it sprint training, which - to clarify - was NOT the session objective? Then, on Friday, Maximus did an awful one-hour session combining Goblet Squats with 20-calorie AirDyne intervals. On his last (30th) interval he blew out 20 calories in 10 seconds and hit a peak power of 2155 watts. Terrible. Horrible. Magnificent. Amazing. But was it anywhere near the maximum output he might express when fresh?

Lately I've re-caught the ski touring bug. And several nights a week I've been training like I might want to race again. Things have changed since I last did it though and the speeds are much, much faster. It took me a long time to get comfortable with that on the bike, and to figure out how to train for it even knowing all of the relevant data, which is easily measurable on the bike. Trying to match the rates of ascent I've heard about in recent SkiMo races in training has been humbling. So many years training and expressing efficiency with those movements has left a huge gap both mentally and physically that will take a lot of dedicated "output" training to overcome - if I can do it at all. Photo from the 2005 Trofeo Mezzalama in Italy.

A new 'FYF' Video has been posted on the website. It is available to Limited and Full Members only.

We have posted a new program in the Training section. This one is entitled "Foundation (Rowing Specific) and is directed at the individual looking to increase their "all around fitness" and wants to incorporate the C2 rowing machine.

Hayley Hernandez

End the previous year and start the next one the same way: With some good old fashioned work.

"Strength For Endurance (Part 3)" has been uploaded to the knowledge section of the website.

The holidays are a time to spend with the ones you love and reflect upon all of the good times you have had this past year. It is a time to enjoy laughter, friendship, family, and good food. All that said it isn't a time to lose sight of your goals. During this Christmas season remember to put in the proper amount of work. We are fortunate to be surrounded by those who inspire us and lead by example. We thank them through our hard work and making them proud of us in the same way we are proud of them. Merry Christmas.

When you truly go "all-out" 30 seconds can be a very long time.

To go all-out you really have to WANT it. You must be willing to accept the consequences of this cardiovascular Divine Wind, of balls-to-the-wall self-immolation.

James was given the opportunity to reduce the number of sets he had to do by half. All he had to do was row 100m faster than Maximus did and he would cut his workload while adding to Rob's. He went all in, won the bet, and suffered mightily for having done so. Having come out the other side, it won't be nearly as tough next time.

Up against it, we were all pushed beyond what we had previously thought feasible. Future ambitions and ascents were founded in the overcoming that happened here.

It has happened before so we know that - barring a really short straw - we can get through it again.

The 100 Squat challenge puts the player in a special place. First, he must have a conversation with himself about the weight to choose, what will push him to his perceived limits but not quite over? What load would be too easy and cause him to miss out on a potentially transformative experience? And then, within the effort, to defeat the subversive self-talk urging him to quit must happen in order to keep the barbell moving, the legs driving like pistons.

Night again? Well, it's not like this hasn't happened before. If it was the first time I'd been benighted I might be concerned, especially in March, in the Alaska Range, where night lasts 14 hours and the temperatures will drop below 0 degrees. As it is, we simply have another chance to prove how well the training works, and how much experience matters.

To have access to our entire library of training programs you must be a Full Member

The Gym Jones mobile site is now live

Today Hayley Hernandez and Jason South are featured in our "5 Questions" video series. They are for Limited and Full Members only.

A team event can sometimes bring out the best in people.

When in doubt just pick up some 'stuff' and carry it.

From 'FYF' 9-28-12. The video is available to Limited and Full Members.

The fat, spinning grips from Rock Exotica are seeing a lot of use these days and a love-hate relationship is developing.

Having an advanced seminar group in for a 'FYF' makes for a good session...

Breathe...

Hard work wins and the proof is in the results. We are all very proud of you guys.